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Don Long - Nutrition & Training
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One of the things I see time and time again while working with my clients; is that while most people have some basic knowledge about cardio and strength training, many don’t have a good handle on nutrition and nutrition supplements. There is nothing more frustrating than to see that guy or girl work hard to get themselves fit but neglect proper eating and supplements.
There is one thing I’ve learned over my 17 years in the body building world, neither one works by itself. You can’t get a rock hard contest body or svelte lean swimsuit body without working out hard and eating right.
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| Nutrition & Supplements |
| Meal 1 |
6 egg whites, 1 yolk,
3/4 cup brown rice, 1 light yogurt, 1 1/2 servings of Whey Matrix & 1 serving of Lipovar8. |
| Meal 2 |
6 oz. chicken, 8 oz. brocoli, 3/4 cup brown rice, 1 OhYeah! bar and 1 serving of Satur8 Nitric Oxide. |
| Pre Workout |
1 scoop of ProM3 & 1 serving of Complete BCAA Power. |
| Post Workout |
1 scoop of ProM3, 1 serving of Complete BCAA Power & 1 serving of RE-Satur8. |
| Meal 3 |
6 egg whites, 1 yolk, 3/4 cup brown rice, 1 light yogurt, 1 pear, 1 1/2 servings of Whey Matrix & 1 serving of Lipovar8. |
| Meal 4 |
1 can tuna, 3/4 cup brown rice & 1 serving of Satur8 Nitric Oxide. |
| Meal 5 |
10 oz. of tilapia, 1 cup brocoli & 1/2 cup brown rice. |
| Meal 6 |
10 oz. of tilapia & 1 serving of Complete BCAA Power. |
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| Training |
| Day 1 |
Chest |
| Day 2 |
Quads |
| Day 3 |
Shoudlers |
| Day 4 |
Biceps & Triceps |
| Day 5 |
Hamstrings |
| Day 6 |
Back |
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| Notes |
Trains six days straight (Monday thru Saturday). |
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Calves are hit three days a week; abs daily. |
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Cardio performed everyday for at least 20 minutes. |
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I go in at night as well to hit little extra bodypart: lower back, obliques, etc. and also more cardio. |
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