Deniss Sport Life

Diet

Carb loading

by admin on oct.04, 2009, under Diet

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

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

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

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

__________________
He’s training twice harder at the same time
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DAY 73 REST || DAY 26 CUTTING CYCLE || DAY 1 DERMATHERM TARGET

by admin on août.02, 2009, under Diet

I forgot also the starting of my DermaTherm Target, so it’s the first day.

Products froms Primordial Performance
used during my actual cutting cycle are: iBCAA’s, CLA, Tocopherol, Green Tea, Beta Alanine, and DermaTherm Target, naturally.

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DAY 72 REST || DAY 25 CUTTING CYCLE

by admin on juil.26, 2009, under Diet

So, here is the new diet with all details:

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**Meal 1** 5 h 30 am
*************
**Isolate - 30 grs
**Dextrose - 20 grs
**BCAA - 10 grs

**Supplements: arthrosamine, burners, animal pack, omega 6, tribulus, caffeine, cla, tocopherol, green tea, beta alanine, B complex, triptophane, carnitine, mineral complex.

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**Meal 2 post workout 1** 8 h 00 am
*************************************
**Isolat - 30 grs
**Dextrose - 30 grs
**BCAA - 10 grs
**Maltodextrine - 40 grs
**Oats - 50 grs
**Egg’s whites - 5 pieces

**Supplements - cla

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**Meal 3** 10 h 30 am
*************
**Micellar Casein - 50 grs
**Apple - 1 piece

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**Meal 4** 12 h 30
*************
**Rape oil - 10 grs
**Vinegar
**Chicken breast - 160 grs
**White rice (cooked) - 150 grs
**Broccolis (cooked) - 200 grs

**Supplements: burner, cla, beta alanine, phenylalanine

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**Meal 5** 15 h 00
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**Micellar casein - 50 grs
**Apple - 1 piece

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**Meal 6**17 h 30
*************
**Egg’s whites - 5 pieces
**Isolat - 25 grs
**Apple - 1 piece

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**Meal 7**19 h 30
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**Chicken breast - 160 grs
**Brocolis - 250 grs
**Soja yoghurt - 100 grs
**BCAA - 10 grs

**Supplements: cla, energizer, green tea, beta alanine, citruline, aminos, glutamine, arginine, ATP

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**Meal 8, post workout 2**22 h 00
**************************************
**Micellar Casein - 25 grs
**Isolat - 25 grs
**BCAA - 10 grs
**Dextrose - 25 grs
**Oats - 30 grs

**Supplements: arginine, arthrosamine, burner, tribulus, cla, zma, multi vitamines, beta alanine, citruline, aminos, triptophane, arginine, mineral complex.

All this brings me 387 grams of proteins, 300 grams of carbs, 40 grams of fat, all about 3050 calories. For the rest days I’ll change some details (less carbs).

Let follow that diet during couple of weeks, then I’ll adjust a some.

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DAY 57 REST || DAY 10 CUTTING CYCLE

by admin on juil.19, 2009, under Diet, Workouts

The diet and the amount of calories I calculated seems to be really great. After first 10 days I lost 12 pounds. In a week I’ll try to switch on double split training, then I’ll start some serious things, my true pre contest cycle. At the end of July I’ll meet my coach, and we’ll decide what strategy take for the future 3 months, but till now I’m really satisfied by results I got.

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New cutting cycle diet // DIET AND WORKOUTS, CUTTING CYCLE

by admin on juil.05, 2009, under Diet

So, here is the new diet, naturally the training become different too, more exersises, more sets, more reps, less weight.

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**Meal 1**
*************
Isolate
Dextrose
BCAA

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**Meal 2 post workout 1**
***********************************
Isolat
Dextrose
BCAA
CLA
Maltodextrine
Oats
Egg’s whites

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**Meal 3**
*************
Micellar Casein
Apple

*************
**Meal 4**
*************
Colza oil
CLA
Vinegar
Chicken breast
White rice
Brocolis

*************
**Meal 5**
*************
Micellar casein
Apple

*************
**Meal 6**
*************
Egg’s whites
Isolat
Apple

*************
**Meal 7**
*************
Chicken breast
CLA
Brocolis
Soja yoghurt
BCAA

************************************
**Meal 8, post workout 2**
************************************
Micellar Casein
Isolat
BCAA
Dextrose
Oats

All this brings me 387 grams of proteins, 300 grams of carbs, 40 grams of fat, all about 3050 calories.

About workouts, I’ll do 2 a day, the morning, 6 am, then a second one, about 8 pm. Each one will be 45 minutes long, using giant // degressive series and also bi sets. The rest between series goes from 30 seconds to 1 minute 30 seconds; as it it’s not mandatory to perform some cardio sessions during my preparation, the fact of speeding up workouts allows to burn calories really more efficiently.

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DAY 48 REST // DAY 1 CUTTING CYCLE // 3th part of training cycle

by admin on juil.02, 2009, under Diet, Workouts

So the 1th July is the beginning of my cutting cycle. It will be hard that time, and I expect really great results that time also. It will be an opportunity for me to try the Dermacream from Primordial to see how it works during calorie restriction and especial planned workouts. Tomorrow I’ll put my new diet and my new workouts on line, keep you updated.

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DAY 15 WORKOUT, CHEST AND SHOULDERS // Day 1 1-T Tren Cycle

by admin on mai.25, 2009, under Diet, Workouts

The first day of new micro cycle, the second one, consisting of basic exercises, all barbell done, with really heavy weights, about 90 % of the max. Rising strength is useful to grow faster, the problem still same: injuries risk. Need to find the balance between “hard” and “wounded”, so for first I’ll try to adjust weights.

Today is also the beginning of 1-T Tren cycle from Primordial Performance, here are details about:

** 4 pumps applied all around the chest, shoulders and the back after morning shower with scrub.

** Adding insulin shot immediately after the workout, off during rest days. 1 Units for 22 pounds of bodyweight, so 11 Units for me. BE CAREFUL: the insulin is one of most powerful hormones of the human body, the abuse of it conduce to the coma and even to the death in nothing as time.

** Take 0,32 ounce of high glycemic index carbs per Insulin Unit after the workout prior the insulin shot. So it will be 3,52 ounces of carbs (mix Vitargo, dextrose and maltodextrine) for me. Add BCAA, Whey and Micellar Casein, plus some Glutamine.

Once the program and new rules established, I’m starting to apply it, here it is.
—————————————–
Impression: first 1-T Tren application, heart beating, as each time I’m trying something new, some new supplement or substance helping me to become better. Little heat in application area during 5 minutes after the application, and - placebo effect - feeling to be bigger and stronger, immediately. The power of auto suggestion is really working for the mind and the body - I know it doesn’t working yet, but feel as it was 100% already active.

+++++++++++++++++++++++++

So, today’s program is:
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***Chest:***
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- pushups - 20
- barbell bench press - 10//8//6//4 - max weight is 331 pounds
- weighted dips - 8//6//4 - max weight is 44 pounds
- incline barbell bench presses - 10//8//6//4 - max weight is 287 pounds

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**Shoulders**
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- seated military barbell presses - 10//8//6//4 - max weight is 154 pounds
- wide - grip upright barbell rows - 8//6//4 - max weight is 132 pounds.
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That’s why weight are so light. As a friend of mine call it: “Pussy weights”.
It’s bad, need to be focused on one thing, during workouts at least. All external thought disturbing and avoid the really good “old way” workout. Need to be more “in the iron” to be more efficient. Let’s continue the right way, nobody can do it but me. Light weight, baby

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SECOND CYCLE: Heavy weights

by admin on mai.23, 2009, under Diet, Workouts

The cycle starting tomorrow is planned for 4 weeks. The goal is to lift the heaviest weights possible to build strength - and bulk some great quality and density mass. The greatest strength means greatest volume of training, so speeding up the muscle building. The most important thing is to avoid injuries and form breaks, so need to find the right weights quickly.

The difference with the first cycle is the absence of all isolation exercises, means all dumbbell exercises are replaced with barbell ones. Building also strong foundations, allowing to lift more even after, during the cutting cycle.

I keep the same diet during this cycle, adjusting just calories because of my body weight evolution, adding some for new 7 pounds taken in 2 weeks. But the basics still same.

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Products I’m using

by admin on mai.16, 2009, under Diet

Products from Primordial Performance:
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**Phyto-testosterone - 2*2 caps a day // iBCAA - 40 grams a day split in 4 doses during the day

**Toco-8 - one scoop leveled, at morning //Creatine - 2 * 3 grams a day //Green Tea - 3 * 1 caps a day

***************************************************

Products from Accelerated Nutraceuticals:

**Musclespeed - 2 * 2 caps a day

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Products from Biotivia:

**BioForge - 3 * 2 caps a day // BioForce - 2 * 2 caps a day

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Products from Dimaxx:

**Creatine liquide - 1 scoop twice a day

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Products from Vabion:

**Diesel energy sticks - before workouts

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Other products:
I’m also adding for the bulking cycle some
**CLA - 3 * 3 grams during the day with principle meals // Animal Paks, vitamins, once at the morning
**Whey - morning, before and after workout // caséine - between meals, before bedtime
**ZMA - before the bedtime // GABA - before the bedtime // **Tribulus - morning and evening, one cap
**Joint Support - morning and evening, 3 caps // Volumaize - 40 grams before and after workout
**Omega 3 - 2 grams morning and 2 grams evening // Dextrose and maltodextrine - morning
**SuperCharge - 20 minutes before the workout

***********************************************************
I’m also using a joint Pain Relief Cream from FlexPower to heat articulation before // accelerate the recovery after workouts.

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Diet for rest days

by admin on mai.16, 2009, under Diet

So, meal plan for rest days:
———-
**Meal1**
Isolat (40 grams) // BCAA (10 grams) // Dextrose (20 grams)
———-
**Meal2**
3 whole eggs // 3 egg whites // Oatmeal (100 grams) with milk (half skimmed) (Half liter) // Walnuts (50 grams)
———-
**Meal 3**
Whey protein (30 grams) // Oatmeal (50 grams) with milk (half skimmed) (quater liter)
———-
**Meal 4**
Can white tuna // Low Fat cottage cheese (hard to find in France) (150 grams) // Mixed green salad
Low-fat balsamic vinaigrette // Olive oil (10 grams)
———-
**Meal 5**
Whey protein (50 grams) // BCAA (10 grams) // Peanut butter (1 tbsp)
———-
**Meal 6**
Sirloin or salmon or chicken (300 grams) // Broccoli // Green salad // Low fat balsamic vinaigrette // Avocado
———-
**Meal 8**
Casein protein (50 grams) // Walnuts (50 grams) // BCAA (15 grams)
———-
So less carbs then on workout days, in order to avoid gain too much fat, so hard to remove after

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