Yo's successful carb cycling routine with diet and regime!
Matt_Wild
Posts: 2,673 Member
I've been asked a few times how my other half as got to look the way she has, which you can see directly below in the pictures here:
Vid of her recently squatting -
http://www.youtube.com/watch?v=TrE3Ez5-aXc
Diet
In terms of her diet, its very simple. 3 days of low/no carbs and 1 day of higher carbs. Whilst she doesn't eat the same foods every day exactly, her typical day will fit around this as it keeps costs low and is healthy.
Low Carbs Day
Meal 1: 120g lean steak/fish/venision with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak/fish/venision , some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables
High Carbs Days
Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter
Supplements
All supplements supplied by Gaspari (since I am a Gaspari rep/athlete).
Fish Oil
Multivitamins
Glutamine (as she trains)
BCAA’s (as she trains)
L-Carnitine (in multi vit)
CLA
Whey Protein
ZMA
Cardio
50 mins of SSCV 4-5 days a week. We will be changing this to HIIT in the new year to see how she reacts to it.
Weights
Quads
Leg Extensions - 20-25 reps x 3 sets
Leg Press - 20-25 reps x 4 sets
Hack Squat or squats depending on availability - 10-12 reps x 4 sets
Body Weight lunges - length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) - 12 reps x 3/4 sets
Back
Assisted Overhand Pull Ups - 12 reps x 3 sets
Reverse Grip Pulldowns - 12 reps x 4 sets
DB Row on incline bench - 12 reps x 4 sets
Hyperextensions - 12-15 reps x 4 sets
Low Row 12-15 reps x 3/4 sets
Straight Arm Pulldowns - 12-15 reps x 4 sets
DB or BB Shrugs - 12-15 reps x 3/4 sets (sometimes done on shoulders day)
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending on time, sometimes less work done)
Chest
Machine Fly - 12-15 reps x 4 sets
DB Fly - 12-15 reps x 4 sets
Cable Fly - 12-15 reps x 4 sets
DB/BB or Machine Press - 12-15 reps x 4 sets
Hams and Calves
Seated Calf Raise - 12-15 reps x 4 sets
Lying Ham Curl - 12-15 reps x 4 sets
Leg Press Calf Raise - 12-15 reps x 4 sets
Leg Press Deep (knees touching chest) - 12-15 reps x 4 sets
Standing Calf Raise - 12-15 reps x 4 sets
Seated Ham Curl - 12-15 reps x 4 sets
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable Kick Backs - 12-15 reps x 4 sets
Using the above regime she has achieved what you have seen in the photos and taken her squat in two months from 25kg to 77.5kg and indeed most of her lifts actually match mine body weight for body weight (e.g. pro rata, if we were the same weight as me, she would be lifting the same as me.
Pretty damned impressive for someone who has been only training for 6 months and weight lifting with me for only 2 months. I'm excited for her future - she can go far in my book!
Vid of her recently squatting -
http://www.youtube.com/watch?v=TrE3Ez5-aXcDiet
In terms of her diet, its very simple. 3 days of low/no carbs and 1 day of higher carbs. Whilst she doesn't eat the same foods every day exactly, her typical day will fit around this as it keeps costs low and is healthy.
Low Carbs Day
Meal 1: 120g lean steak/fish/venision with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak/fish/venision , some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables
High Carbs Days
Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter
Supplements
All supplements supplied by Gaspari (since I am a Gaspari rep/athlete).
Fish Oil
Multivitamins
Glutamine (as she trains)
BCAA’s (as she trains)
L-Carnitine (in multi vit)
CLA
Whey Protein
ZMA
Cardio
50 mins of SSCV 4-5 days a week. We will be changing this to HIIT in the new year to see how she reacts to it.
Weights
Quads
Leg Extensions - 20-25 reps x 3 sets
Leg Press - 20-25 reps x 4 sets
Hack Squat or squats depending on availability - 10-12 reps x 4 sets
Body Weight lunges - length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) - 12 reps x 3/4 sets
Back
Assisted Overhand Pull Ups - 12 reps x 3 sets
Reverse Grip Pulldowns - 12 reps x 4 sets
DB Row on incline bench - 12 reps x 4 sets
Hyperextensions - 12-15 reps x 4 sets
Low Row 12-15 reps x 3/4 sets
Straight Arm Pulldowns - 12-15 reps x 4 sets
DB or BB Shrugs - 12-15 reps x 3/4 sets (sometimes done on shoulders day)
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending on time, sometimes less work done)
Chest
Machine Fly - 12-15 reps x 4 sets
DB Fly - 12-15 reps x 4 sets
Cable Fly - 12-15 reps x 4 sets
DB/BB or Machine Press - 12-15 reps x 4 sets
Hams and Calves
Seated Calf Raise - 12-15 reps x 4 sets
Lying Ham Curl - 12-15 reps x 4 sets
Leg Press Calf Raise - 12-15 reps x 4 sets
Leg Press Deep (knees touching chest) - 12-15 reps x 4 sets
Standing Calf Raise - 12-15 reps x 4 sets
Seated Ham Curl - 12-15 reps x 4 sets
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable Kick Backs - 12-15 reps x 4 sets
Using the above regime she has achieved what you have seen in the photos and taken her squat in two months from 25kg to 77.5kg and indeed most of her lifts actually match mine body weight for body weight (e.g. pro rata, if we were the same weight as me, she would be lifting the same as me.
Pretty damned impressive for someone who has been only training for 6 months and weight lifting with me for only 2 months. I'm excited for her future - she can go far in my book!
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Replies
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Loved the squat vid! One strong chica!0
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At what point in her eating schedule are her workouts? Or does her meal intake stay the same regardless of where training fits each day?
ETA: Nevermind. I see the pre-workout shake notation. Not quite sure how I missed that.0 -
Great results!
How often is she lifting weights?0 -
Great results!
How often is she lifting weights?
Usually 2-3 day on, 1 day off. 5-6 days a week.0 -
Bumping for later, she looks phenomenal - If I could match a fraction of her success by summer I'd be happy!0
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First time I've ever considered Yo-yo dieting! (haha bad joke I know)..
She is superwoman, you are one lucky guy!0 -
First time I've ever considered Yo-yo dieting! (haha bad joke I know)..
She is superwoman, you are one lucky guy!
Lucky?
Utterly blessed more like. Meeting a woman like Yo is a once in a life time experience and the fact she wants to spend her life with me, humbles me to the core, tears to my eyes.0 -
She looks GREAT!
Does she only do half squats like in the video or does she incorporate full squats too?0 -
She looks GREAT!
Does she only do half squats like in the video or does she incorporate full squats too?
Tell me what would consider full squats targeting and actually achieve more than the video? She was doing a quad day.
A2G has no place on any of my training routines ever and anyone I train. Its too damaging on knees and spine IMO. I get her to do the same. She simply goes to around parallel, give or take.
I do the same and my legs are like this:
Heck even Phil Heath trains this way -
http://youtu.be/Vfn50ZyUZhU?t=3m33s
Sorry if I sound funny but people get far to caught up into A2G when it has no real place IMO in muscle building
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Interesting, as most I've read place half squatting as more damaging on the knees due to shearing force, while breaking parallel takes the tension from the acl/mcl and into the quads/rear posterior chain. But mostly I read powerlifting coaches, and you know, not body building
It's good to see other sides on it too, thank you.0 -
Awesome info. Thanks for posting.0
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Thank you for writing this up, and posting her video. I also will watch the Phil Heath video as well.
You both look phenomenal. Congrats to both of you, and I wish you all the best!0 -
Does she ever have treats? I mean, will she be sticking to that diet regime on Xmas day as well?
Just wondering how rigid that is.
I wish I had the sort of dedication to eat that way all the time.0 -
We tend to have a cheat meal once a week. Last week or so we've been less rigid than normal but as we've agreed together, its closing in on Xmas but even then we do don't go nuts. Even me on a bulk hitting 5-6,000 cals a day I won't really eat much if any junk. It all counts!
On xmas day and similar we'll eat what we feel like and pile it in! :bigsmile:
I can see xmas day for me being 10,000 calories at least :laugh:0 -
We tend to have a cheat meal once a week. Last week or so we've been less rigid than normal but as we've agreed together, its closing in on Xmas but even then we do don't go nuts. Even me on a bulk hitting 5-6,000 cals a day I won't really eat much if any junk. It all counts!
On xmas day and similar we'll eat what we feel like and pile it in! :bigsmile:
I can see xmas day for me being 10,000 calories at least :laugh:
Plenty of turkey and sprouts then, uh oh, lol.0 -
Plenty of turkey and sprouts then, uh oh, lol.
Hmmm them too...0 -
Quick bump for anyone wanting some tips...0
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Bump for referring back to! Thanks!0
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Bump. Thanks for sharing with us!
PS: Your fiancee is absolutely gorgeous :blushing:0 -
Bump 0
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bump0
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Interesting, as most I've read place half squatting as more damaging on the knees due to shearing force, while breaking parallel takes the tension from the acl/mcl and into the quads/rear posterior chain. But mostly I read powerlifting coaches, and you know, not body building
It's good to see other sides on it too, thank you.
this is true. but I think that's high squatting vs breaking parallel.
some people really sink them super far, get a back tuck-under with their *kitten*, and their knees have to track way forward. so I can see that being hard on the body.0 -
bump! 0
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Bump0
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BUMP.. to peruse later.I've been asked a few times how my other half as got to look the way she has, which you can see directly below in the pictures here:
Vid of her recently squatting -http://www.youtube.com/watch?v=TrE3Ez5-aXc
Diet
In terms of her diet, its very simple. 3 days of low/no carbs and 1 day of higher carbs. Whilst she doesn't eat the same foods every day exactly, her typical day will fit around this as it keeps costs low and is healthy.
Low Carbs Day
Meal 1: 120g lean steak/fish/venision with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak/fish/venision , some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables
High Carbs Days
Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter
Supplements
All supplements supplied by Gaspari (since I am a Gaspari rep/athlete).
Fish Oil
Multivitamins
Glutamine (as she trains)
BCAA’s (as she trains)
L-Carnitine (in multi vit)
CLA
Whey Protein
ZMA
Cardio
50 mins of SSCV 4-5 days a week. We will be changing this to HIIT in the new year to see how she reacts to it.
Weights
Quads
Leg Extensions - 20-25 reps x 3 sets
Leg Press - 20-25 reps x 4 sets
Hack Squat or squats depending on availability - 10-12 reps x 4 sets
Body Weight lunges - length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) - 12 reps x 3/4 sets
Back
Assisted Overhand Pull Ups - 12 reps x 3 sets
Reverse Grip Pulldowns - 12 reps x 4 sets
DB Row on incline bench - 12 reps x 4 sets
Hyperextensions - 12-15 reps x 4 sets
Low Row 12-15 reps x 3/4 sets
Straight Arm Pulldowns - 12-15 reps x 4 sets
DB or BB Shrugs - 12-15 reps x 3/4 sets (sometimes done on shoulders day)
Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending on time, sometimes less work done)
Chest
Machine Fly - 12-15 reps x 4 sets
DB Fly - 12-15 reps x 4 sets
Cable Fly - 12-15 reps x 4 sets
DB/BB or Machine Press - 12-15 reps x 4 sets
Hams and Calves
Seated Calf Raise - 12-15 reps x 4 sets
Lying Ham Curl - 12-15 reps x 4 sets
Leg Press Calf Raise - 12-15 reps x 4 sets
Leg Press Deep (knees touching chest) - 12-15 reps x 4 sets
Standing Calf Raise - 12-15 reps x 4 sets
Seated Ham Curl - 12-15 reps x 4 sets
Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable Kick Backs - 12-15 reps x 4 sets
Using the above regime she has achieved what you have seen in the photos and taken her squat in two months from 25kg to 77.5kg and indeed most of her lifts actually match mine body weight for body weight (e.g. pro rata, if we were the same weight as me, she would be lifting the same as me.
Pretty damned impressive for someone who has been only training for 6 months and weight lifting with me for only 2 months. I'm excited for her future - she can go far in my book!0 -
Bump for later0
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Thanks for sharing 0
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Thanks! She's got it going on!0
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Got this thread from your more recent, terribly long one filled with debates on whether your fiance looks good or not - I think she looks fabulous! Just wanted to say thanks for the info!0
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Bumping for info some info0
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