COMPETITION PREP

Meal Timing

On Rising: 20g Whey Protein + 25g Carbs

Every 3 hrs: 25g Lean Protein + 25g Carbs +
OR 25g Lean Protein + 15-30g Healthy Fats + Vegetables
Pre Workout: Green Tea Extract (500-1000g)-30% EGCG/Pre Workout Mix
Post Workout: 5g Micronized Creatine+25g Whey Protein+ 25g Carb
Before Bed: 20g Casein + Fish Oil + Calcium
Gallon of Water Daily

PROTEIN SOURCES
Whey Protein
Casein
Eggs
Chicken
Turkey
White Fish
Beef Tenderloin/ Pork Loin
Quest Bar

CARBOHYDRATE SOURCES
Oats
Sweet Potato
Brown Rice
Yams
Quinoa
Broccoli
Mashed Cauliflower
Summer Squash
Kale
Pak Choi

FAT SOURCES
Flaxseed Oil
Coconut Oil
Fish Oil
Almonds
Nut Butter
Fatty Proteins (Egg Yolk/Bone In Chicken/Salmon/Tuna/ Mackerel/Sardines/Trout)
TRAINING ARMS

• Glutes WARM UPS

• Glute Hamstring Tie In 4 Rounds
• Quads 12 Diamond Push Ups
• Back 12 Underhand Grip Pull Ups
• Shoulders
4 Rounds
EXERCISES 12 Alt DB Curls
Back Squat Feet Up Tri Dips to Failure

Then 3 Rounds
GLUTES 12 Cable Bicep Curl
Hack Squat 12 Lying Tri Extension
Bulgarian Split Squat
Cable Donkey Kick 3 Rounds
12 Hammer Curls
GLUTE-HAMSTRING TIE IN 12 Tri Pressdown
Single Leg Cable Kickback
Weighted Glute Bridge SHOES
Sumo Squat

QUADS
Leg Extension

OUTER THIGH
Curtsy Lunges
Abduction

WORKOUT
3 ROUNDS
20 Glute Bridges
20 Banded Lateral Squat Walks (each Way)

3 ROUNDS
20 Single Leg Cable Leg Lift
20 Single Leg Cable Hip Abductions

3 ROUNDS
20 Leg Extensions
20 Leg Curls
WORKOUT BREAKDOWN Bulgarian split squat jump
(Activation with hip circle) 2x20 reps each
Monster walk forward/backward
GoodMornings
Crab walk forward/side to side
Single leg thrust Hip thrust
Seated abductor (Single sets)

Superset 1

Rack pull 2x20 W.U 5x12

Single leg thrust 5x12-15
Sumo barbell squat 5x1-15

Superset 2

Cable kick back

Cable pull through 4x15 each

Hip circle bridge on ball 20

Hip circle hamstring curl on ball 15
Hamstring curl on ball to failure
Hamstring curl with DB 15 x 4 rounds
Single leg deadlift

15 Sumo goblet squat

15 Straight leg deadlift sumo stance
15 Straight leg deadlift close stance 15 x 4
rounds

Smith machine calf raises 3x15 each Toes

straight / toes out / toes in

PLYOMETRICS 20 REPS EACH X 3

Jumping squat with a pulse
Banded pop squat
Lateral step up with knee tuck/jump
Lateral alternating jumping step ups
Forward step up with knee tuck/jump
Forward alternating jumping step up
Bench squat jumps with knee tuck
Jumping lunges Pulse lunge with knee tuck