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La giornata: BodyBuilder



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  #1  
Old 12-26-2014, 04:55 AM
ThiBezerra ThiBezerra is offline
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Join Date: Dec 2014
Location: Brazil
Posts: 15
Default La giornata: BodyBuilder

Ok, this is my training and diet diary and i named him "La giornata: Bodybuilder"
perche ha cominciato in un forum Italiano - because that started in one italian forum.
I am Thiago Higashi, but you can call me by Bezy, Bezy because when this project started, my profile name was ThiBezerra and still is kkkk.
Here i want to show my journey trying to be a bodybuilder, first because its my dream being a bodybuilder, and second because all the people when saw a bodybuilder has done this question to yourself: but what he has done to be a bodybuilder????
I want to show my attempt to be a bodybuilder, trying to answer this question to me and for all.
Then here we will talk about bodybuilding and another things in order to laugh a lot together.
Sono con me? - are all of yours with me?
E questa La giornata: Bodybuilder.
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  #2  
Old 12-26-2014, 04:56 AM
ThiBezerra ThiBezerra is offline
Rank: New Member
 
Join Date: Dec 2014
Location: Brazil
Posts: 15
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Diet plan


Saga: Cutting.

This is the diet plan that i used in first eight weeks of my cutting....
E questa La giornata: Bodybuilder.
*This is the slogan kkkk and means: And this is La giorna.....


- Breakfast
  • 1 whole egg
  • 4 white egg
  • 25g oatmeal
  • 1 banana
  • 200ml yogurt skimmed
  • 1 capsule polivitaminic
  • three capsules omega3

- Morning snack
  • 150g sweet potato
  • 150g chicken

- Pre workout
  • 180g sweet potato
  • 150g chicken

- Post workout
  • 100g rice
  • 70g bean
  • 150g lean red meat
  • 200g broccoli
  • 100g onion and chopped garlic
  • 70g bean
  • 1/2 carrot
  • 1/2 tomato
  • 1 tablespoon of olive oil

- Dinner
  • 180g rice
  • 150g lean red meat
  • 200g broccoli
  • 100g onion and chopped garlic
  • 70g bean
  • 1 carrot
  • 1 tomato
  • 1 tablespoon of olive oil
  • 200ml grape juice

- Supper
  • 250g papaya
  • 25g oilseeds
  • 7 white eggs
  • 500mg vitamin C



Please leave me your comments, this helps me get feedback on "La giornata: Bodybuilder"
and also makes me happy. Well, "La giornata: Bodybuilder" remains here, but comes back tomorrow!


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  #3  
Old 12-26-2014, 07:55 AM
ThiBezerra ThiBezerra is offline
Rank: New Member
 
Join Date: Dec 2014
Location: Brazil
Posts: 15
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Training plan


Saga: Cutting.

Training plan that i have used for first 8 weeks of my cutting....
E questa La giornata: Bodybuilder.


- Flow


Its a plan building on ABC2x logic, very simple.
I could train 6 times in a week.
Cardio 6 times in a week, ever after training.
The flow that i folowed was....
  • Monday: A1(Back, rear shoulders, traps and biceps)
  • Tuesday: B1(Leg and gastrocnemio)
  • Wednesday: C1(Chest, shoulders and triceps)
  • Thursday: A2(Back, rear shoulders, traps and biceps)
  • Fryday: B2(Leg and gastrocnemio)
  • Saturday: C2(Back, rear shoulders and biceps)
*Abdomen i had to train at least 2 times in a week.

--------------------


- Workouts


- A1(Back, rear shoulders, Traps and biceps)

Back:


- Deadlift OR T-Bar row:

4 sets(10,8,6,4)

- Wide-Grip Lat Pulldown OR Wide-Grip Pulldown Behind The Neck:

3 sets(10)

- Seated Cable Rows:

3 sets(12,10,8)

Rear shoulders and traps:


- Cable Rear Delt Fly:

3 sets(10)

- Barbell Shrug Behind The Back

3 sets(10)

Biceps:


- Machine Preacher Curls

3 sets(12,10,8)

- Hammer curl + alternated curl

3 sets(10)

- Overhead Cable Curl

3 sets(10)

--------------------



- B1(Leg and gastrocnemio)

Leg:


- Squat sumo(feet out) + squat

3 sets (12,10,8)

- Leg press

3 sets (12,10,8(drop set))

- Leg extension

3 sets (12,10,8(drop set))

- Leg curl

3 sets (12,10,8(drop set))

Gastrocnemio:


- Free, just have to do 6 sets.


Abdomen:


- Free, just have to do 2 or 3 exercises with 3 or
4 sets.


--------------------



- C1(Chest, shoulders and triceps)

Chest:


- Incline barbell bench press:

3 sets(12,10,8(drop set))

- Peck deck OR dumbbell flyes + Barbell OR Dumbbell bench press:

3 sets(10)

- Crossover:

3 sets(12,10,8(dropset))

Shoulders:


- Military press on smith machine:

3 sets(12,10,8(dropset))

- Lateral dumbbell raise + 2 frontal dumlbbell raise:

3 sets(10)

Triceps:


- Dips on parallel:

3 sets(ultil failure)

- Push down:

2 sets(drop set in each)

- Seated Bent-Over One-Arm Dumbbell Triceps Extension:

3 sets(10)

- A2(Back, rear shoulders, traps and biceps)

Back:


- Bent-over row OR Reverse grip bent-over row:

3 sets(12,10,8)

- Wide-Grip Pulldown Behind The Neck:

2 sets with drop set

- Wide-Grip Lat Pulldown:

2 sets with drop set

- Straight Arm Pulldown:

3 sets (10)

Rear shoulders and Traps:


- Cable Rear Delt Fly

3 sets (slow concentric)


- Shrugs with dumbbell

3 sets (slow concentric)

Biceps:


- Curl grip open

3 sets(12,10,8(drop set))

- Curl with Barbell H

3 sets, 10 reps(last with drop set)

- Curl 21

3 sets.

--------------------



- B2(Leg and gastrocnemio)

Leg:


- Squat

4 sets(12,10,8,6)

- Leg press (feet open) + leg press(normal)

3 sets(10)

- Unilateral leg extension

3 sets(10)

- Stiff

3 sets(slow concentric)

Gastrocnemio:


- Free, just have to do 6 sets.


Abdomen:


- Free, just have to do 2 or 3 exercises with 3 or
4 sets.


--------------------



- C2(Chest, shoulders and triceps)

Chest:


- Decliante barbell bench over:

3 sets(12,10,8(drop set))

- Inclinate barbell bench over

3 sets(12,10,8)

- Dumbbell flyes + Crossover + dips grip open on parallel

3 sets.

Shoulders:


- Back barbell shoulder press

3 sets(12,10,8)

- Frontal barbell shoulder raise + Barbell up right row(grip open)

3 sets(10)

Triceps:


- Barbell bench over (close grip)

3 sets(12,10,8(drop set))

- Push down + Push down(with rope)

3 sets(10)

- French press machine

3 sets(10)

--------------------


Cardio:

After training, could be running on treadmill, bycicle or stepmill.
in first eight weeks, how i still had energy i always runned on tradmill or even on the street.
Usually with a duration of 30 minutes in high intensity.

--------------------


- Another things


When i was arriving near fifth week, i was bored of the training plan.

Please leave me your comments, this helps me get feedback on "La giornata: Bodybuilder"
and also makes me happy. Well, "La giornata: Bodybuilder" remains here, but comes back tomorrow!
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  #4  
Old 12-26-2014, 03:18 PM
ThiBezerra ThiBezerra is offline
Rank: New Member
 
Join Date: Dec 2014
Location: Brazil
Posts: 15
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La giornata and all the meals.



Saga: Cutting

Episode's day: 28/10/14 (Tuesday)


-Diet

Carlos Eduardo Ferreira Haluch "Dudu Haluch"(My coach) Handed to me the new strategy of diet for the last four weeks of the cutting period
"final stage",where he removed in most quantity the carbohydrates. Will be only four weeks (completing 12 weeks).
Under, all the meals with image.

Breakfast:
  • - 5 white eggs(added one white egg)
  • - 1 whole egg
  • - 15g oatmeal (10g removed)
  • - 1/2 banana(1/2 banana removed)
  • - 20g milk powder(skimmed) or 200ml of milk skimmed
  • - 1 capsule multivitaminic
  • - 3 capsules omega 3



Morning snack:
  • - 100g sweet potato(50g removed)
  • - 150g chicken



Pre workout:
  • - 120g sweet potato(60g removed)
  • - 160g chicken(10g added)


To be continued...
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  #5  
Old 12-26-2014, 03:18 PM
ThiBezerra ThiBezerra is offline
Rank: New Member
 
Join Date: Dec 2014
Location: Brazil
Posts: 15
Default

Post workout:
  • - 170g chicken, lean red meat or fish(20g added)
  • - 80g brown rice(he replaced the white by the brown and removed 20g)
  • - 50g bean(30g removed)
  • - 200g broccoli
  • - 100g chopped onion and garlic
  • - 1/2 tomato
  • - 1/2 carrot
  • - 1 tablespoon of olive oil
  • *Vegetables quantity were fixed by me.



Dinner:
  • - 180g chicken, lean red meat or fish(30g added)
  • - 100g brown rice(80g removed)
  • - 150ml full grape juice(50ml removed)
  • - 1 tablespoon balsamic vinegar(tablespoon of olive oil replaced by vinegar)
  • - 200g broccoli
  • - 100g chopped onion and garlic
  • - 1 tomato
  • - 1 carrot
  • *in the foto i still using white rice, just to not throw away the rest what still had in my fridge



Supper:
  • - 7 white eggs
  • - 25g oilseeds
  • - 150g pineapple(50g removed)
  • - 500mg vitamin C



Please leave me your comments, this helps me get feedback on "La giornata: Bodybuilder"
and also makes me happy. Well, "La giornata: Bodybuilder" remains here, but comes back tomorrow!


Reply With Quote
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