Deniss Sport Life

Carb reloading days

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**1 meal**
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- White bread (2 slices)
- Isolat ** Qty : 20,0
- Oats ** Qty : 90,0
- 5 white eggs
- Honey ** Qty : 20,0
- Applesauce** Qty: 100,0
- Jam ** Qty : 30,0

20 minutes before workout :
5 grams of BCAAS

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**2 meal**post training
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- Isolat** Qty : 30,0
- Rice cakes** Qty : 4
- Honey**Qty : 30,0
- Apple

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**3 meal**
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- Apple
- White rice ** Qty : 250,0
- Chicken breast** Qty : 140,0

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**4 meal**
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-Isolat ** Qty: 30,0
- Oats ** Qty: 50,0

20 minutes before workout :
5 grams of BCAAS
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**5 meal**post workout
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- Isolat ** Qty : 40,0
- Dextrose ** Qty : 50,0
- Maltodextrine** Qty : 50,0
- Glutamine ** Qty : 5,0
- Oats**Qty : 50,0

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**6 meal**
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- Chicken breast ** Qty 140,0
- Colza oil ** Qty : 14,0
- Broccolis ** Qty : 200,0
- White rice ** Qty : 100,0

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**7 meal**
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- Casein micellar **Qty : 40,0

__________________
He’s training twice harder at the same time

And also a little picture of how I am now, to become best naturally.

__________________
He’s training twice harder at the same time

So, here is the new diet, not even scared (not started yet, normal ):

Tuesday - Wednesday - Thursday - Saturday - Sunday are depletion days.

Monday - Friday are carbs reloading days.
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Carb depletion days
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**1 meal**
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1 ANIMAL PAK
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 20,0
- BCAA ** Qty : 10,0

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**2 meal**Post training
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- Glutamine ** Qty : 5,0
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 20,0
- BCAA ** Qty: 10,0
- CLA ** Qty : 3,0
- Maltodextrine** Qty : 40,0
- Oats ** Qty : 50,0
- 5 white eggs

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**3 meal**
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- Casein micellar** Qty : 50,0
- 5 Brazil nuts without salt

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**4 meal**
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- Green salad
- Colza oil ** Qty : 10,0
- CLA ** Qty : 3,0
- Vinegar ** Qty : 10,0
- Chicken breast** Qty : 160,0
- Broccolis ** Qty : 200,0

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**5 meal**
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- Casein micellar ** Qty : 50,0

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**6 meal**
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- 5 Whites eggs
- Isolat ** Qty : 25,0
- 5 Brazil nuts

or after second workout:
- Glutamine ** Qty : 5,0
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 10,0
- BCAA ** Qty: 10,0
- CLA ** Qty : 3,0
- Maltodextrine** Qty : 20,0

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**7 meal**
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- Green salad
- Chicken breast ** Qty 160,0
- Colza oil ** Qty : 10,0
- CLA **Qty : 3,0
- Broccolis ** Qty : 250,0
- BCAA **Qty : 10,0

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**8 meal**
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- Arginine **Qty : 5,0
- Casein micellar **Qty : 25,0
- Isolat **Qty : 25,0
- BCAA **Qty : 10,0
- 5 Brazil Nuts without salt

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Carb reload days to come

__________________
He’s training twice harder at the same time

I’ll change the diet during the weekend coming, cyclic one, low carbs during 3 days then reload with carbs one day. Two moths to go.

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**Chest**
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- barbell bench press: 12//10//8//6//6//6

digressive
- barbell incline bench press: 15//10//6, 3 sets

biset
- dumbbell flies: 12//10//10//10
- crossover: 12//12//12//12

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**Abs**
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- crunches on roman chair: 30//25//20//15//15
- leg raises: 15//12//12//12
- cable crunches: 30//25//25//25

Man, a week was really hard one, it starting to be complicated to ensure double split, work and daily life…but it’s the way, the only one, to succeed - do all things well.

__________________
He’s training twice harder at the same time

First workout - SHOULDERS
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**Shoulders**
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- lateral raises: 20//15//12//10//10

biset
- barbell shoulders press: 15//12//10//10//10
- dumbbell shoulders press: 12//10//8//8//8

biset
- frontal dumbbell raises: 15//12//12//12//12
- rear dumbbell raises: 20//15//15//15

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Second workout – ABS AND CALVES
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**Abs**
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- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25

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**Calves**
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- calves on 45° press: 20//15//15//15
- sitting calves: 30//25//20//15//15//15//15
- donkeys: 20/20/20/20

Wasn’t bad…especially donkeys with some guys on my back…can’t do as Arnold done before with couple of beautiful ladies on my back, hard to find volunteers

__________________
He’s training twice harder at the same time

First workout - BICEPS//TRICEPS
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**Biceps**
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- curl dumbbell: 20//15//12//12//12//12

biset
- larry scott with ez barbell: 15//12//10//10//10
- low pulley curl with rope: 15//12//12//12//12

- hammer dumbbell concentrated curl: 15//12//12//12

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**Triceps**
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- lying extensions with barbell: 15//12//10//8//8
- dips: 15//12//12//12

biset
- pulley 1 arm supination extension: 20//15//15//15
- kick back dumbbell: 15//12//12//12

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Second workout - HAMSTRINGS
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**Hamstrings**
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- barbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8

__________________
He’s training twice harder at the same time

First workout - BACK
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**Back**
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- rowing barbell: 15//12//20//8//8

biset
- front push downs: 12//10//10//10
- horizontal rowing: 10//8//8//8

- butterfly with rope: 15//12//10//10

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Second workout - QUADS AND CALVES
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**Quads**
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biset
- leg extensions: 20//15//15//15//15
- hack squat: 15//12//12//12//12

- press 45°: 20//15//15//15//15
- seated abductors: 20//15//15//15//15
- seated adductors: 20//15//15//15//15

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**Calves**
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- calves on 45° press: 20//15//15//15
- sitting calves: 30//25//20//15//15//15//15
- standing calves: 20/20/20/20

__________________
He’s training twice harder at the same time