Training/Diet

Training

Monday: Back, step-ups, calves, cardio
Tuesday: Shoulders, step-ups, abs, cardio
Wednesday: Practice fitness routine, cardio
Thursday: Leg circuit (includes calves), abs
Friday: Back (every other week), step-ups, cardio
Saturday: Practice fitness routine, cardio
Sunday: Practice fitness routine, cardio

During my shoulder day, I do 4 exercises with 3 sets of 15-20 reps. On back day, I do 4 exercises with 3 sets of 12-15 reps. My leg circuit consists of light weight and I do 25 reps for each exercise. For each rotation, I have a total of 5 exercises and I do 4 rotations. In-between each rotation, I do 5 mins. of intense cardio. When training my abs, I do 3-4 exercises for about 30 reps. My chest and arms get their workout when I practice my fitness routine. Due to my genetics and gymnastics background, I have to be careful to keep them proportioned to the rest of my physique.

About 12 weeks out from a show, I do cardio 5-6 days a week for 35-40 mins. About 7 weeks out, I increase my cardio to twice a day for 25-30 mins. for each session. Also, as I get closer to my show, I may do bike sprints or regular sprints in addition to my regular cardio sessions.

Diet

Meal 1: oatmeal, egg whites, peanut butter
Meal 2: oatmeal with a scoop of whey protein
Meal 3: chicken, rice, broccoli
Meal 4: turkey burger, sweet potato
Meal 5: chicken, salad, kidney beans
Meal 6: protein shake, couple of strawberries

As I get closer to a show, I will reduce the amount of rice and sometimes substitute it with a salad. Also, I will sometimes replace the sweet potato with a cup of veggies and I will eliminate the kidney beans and strawberries. During my off-season, I increase my carbs and add in some cheat meals.

I drink ¾-gallon of water a day. Every so often, I’ll have a Diet Coke for a treat.