Yo's successful carb cycling routine with diet and regime!

pukekolive · January 2013

bump

ilovedeadlifts · January 2013

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.

KaitieBug · January 2013

bump!

19bulldog60 · January 2013

Bump

kellyallday · January 2013

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!

mamasmaltz3 · January 2013

Bump for later

Syderelli · January 2013

Thanks for sharing

3under2 · January 2013

Thanks! She's got it going on!

Mischievous_Rascal · January 2013

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!

bebreli · January 2013

Bumping for info some info

newjourney2015 · January 2013

Bump for meal planning and training info! You both look amazing and inspire me to want to lift heavy! I am 5'10" and would love, love, LOVE to have those muscles and those LEGS! Thanks for sharing!

cleanjerksnatch · January 2013

She looks GREAT!
Does she only do half squats like in the video or does she incorporate full squats too?

Sorry if I sound funny but people get far to caught up into A2G when it has no real place IMO in muscle building

I understand your point. I go down to the ground for technique and training required for olympic lifting.

Parallel is fine.

Full motion FRONT squat by the all powerful Xiaojun!