Leg Training Overview

By request, the following is my leg routine. 
**Note all exercises are preceded by 2-4 warm up sets.

Monday:
A) Front Squats OR Back Squats - 3*3-5 -- near maximal weights
B) Deadlifts (Conventional or Romanian) - 3*3-5 -- near maximal weights
C) Hack Squats OR Leg Press - 4*6
D) Standing Calf Raise 4*8
E) Seated Calf Raise 4*15

Thursday, Super-sets day!
A) Back Squats - warm up, 3-4*10
B1) Hack Squats - warm up, 3*12
B2) Split stance smith machine squats - warm up, 3*15
C1) Quad Extension - warm up, 3*12
C2) Prone Leg Curl - warm up, 3*10
D1) Standing Calf Raise 4*8
D2) Seated Calf Raise 4*15


My legs have historically been one of my weaker points, my calves more specifically. I must train them accordingly and with intensity. Once my calories become low, I will condense my weight training to 4x a week (instead of 5x) and reduce my leg training to 1x a week.

6 Weeks Out!

The last week has shown improvements, I have continued to supplement with BCAAs and have been very satisfied with my progress. I created a video displaying my mandatory poses, that shows where my conditioning is thus far – while I'm satisfied with my definition I will have to work on my skills at posing and showcasing my attributes. Posing is an easy aspect to overlook, but just as important as my diet and weight training. Overall, I'm gaining confidence each day and believe I will be a serious contender for the overall novice title.

I have slightly reduced my fat intake, and my protein and carbs have remained the same for the interim. Originally, I have increased my carbs on Mondays, the day I train legs heavily. Now that my bodyfat has decreased, I will be adding slightly more carbs for my second leg day on Thursday. Currently they are as follows:

-275 grams protein

-150 grams carbs

-50 grams fat

I will be consuming 300/carbs on Monday and 225g/carbs Thursday – on these days my fat intake will be slightly lower to compensate for my increased caloric intake. Moreover, my training split has remained consistent – the only change I have made is that instead of focusing on quad dominant movements one day and hamstrings the next, I train them both with equal zest both leg days. Generally, I will lift heavy on Monday, and higher reps and volume on Thursday. 

Here's a quick look:

Sunday: Off (High Intensity Interval Training)

Monday: Legs (Refeed)

Tuesday: Shoulders/Arms (High Intensity Interval Training)

Wednesday: Off (High Intensity Interval Training)

Thursday: Legs

Friday: Chest/Triceps (light cardio)

Saturday: Back/Biceps (light cardio)

Click here to view my youtube video of the week!

Thanks for reading, look for more blog updates and videos to come in the near future!

Questions or comments? You can reach me at andrewbora@live.com

7 Weeks Out!

It's been a couple weeks since my last update, I have made a lot of changes in my diet and training since then. After much deliberation and careful consideration, I have reduced my meal frequency to 4 meals per day. Right now I can hear my clients saying “Andrew, you have always encouraged me to eat 6 meals a day to promote protein synthesis.” While it is correct that the body stops synthesizing protein every three hours; in a great caloric deficit, the constant supplementation of branched chain amino acids throughout the day can prove more useful than constantly eating small amounts of protein every couple hours. Here is some information from Dr. Layne Norton, about the importance of leucine; one of the three ingredients in branched chain amino acids:

“It has been shown that in order for protein balance to become positive post workout, dietary protein, specifically the amino acid leucine, must be consumed and protein balance will remain negative until it is consumed.^3,4

Leucine is one of the three branched chain amino acids (BCAAs) and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has about a 10 fold greater impact on protein synthesis than any other amino acid!”

For more information on Layne, I'd highly recommend his inspiring video Unleashed: http://www.biolayne.com/

Branched chain amino acids are even more critical when on a low-carb diet. At first I was on the fence to try this new approach, I've been in the habit of eating small meals every 2-3 hours for the last several years. Originally, it seemed daunting to eat nearly 70 grams of protein – 25% of my daily allotment – in one sitting. It has proved to be a much easier approach and it is actually quite satisfying. I don't have to prepare as many meals and my strength levels have remained high. In addition, I've begun preforming cardio on a daily basis – generally post workout, either steady state cardio or high intensity interval training.

My daily macronutrients intake over the last two weeks have been as follows:

275 grams protein

150 grams carbohydrates

60 grams fat

I've lost three pounds in the last two weeks which is ideal – any more would be over doing it. I simply take half of my carbohydrate allotment in the morning before my workout, and the other half afterwards – for evening workouts I make minor adjustments and have a small serving of carbs in the morning. My protein and fat is evenly distributed throughout my four meals.

Here is a quick look at my schedule:

8:00 – Meal 1
10:00 - 2 scoops BCAA
11:00 - Lift/cardio
12:30 - Meal 2
2:30 - 2 scoops BCAA
4:30 - Meal 3
6:30 - 2 scoops BCAA

7:00 - low intensity cardio
9:00 - Meal 4
10:00 – Bed

Here is a sample day from last week:

*Ratio is protein/carbs/fat

Meal 1: Whey protein, 62 grams oatbran, 40 grams oatmeal, 113g cottage cheese, 1 egg, 4 whites, fish oil – 70/75/16

Meal 2: Whey protein, can of tuna, 60 grams oatbran, banana, fish oil, 14 grams almonds – 75/71/14

Meal 3: 8oz Angus beef, 8oz Broccoli, 113g cottage cheese – 64/3/10

Meal 4: 6oz cottage cheese, 33g casein protein, 1 whole egg, 1 egg white, 24 grams peanut butter – 64/6/18

Total calories: 273/155/58 = 2,234 calories.

If I can continue to loose 1.5 pounds each week I will be able to reach 175 pounds the week before my competition on November 13^th. I'm right on schedule as far as fat loss is concerned, although I have very little wiggle room and will need to strive to hit my calories on a day to day basis.

Questions or comments, you can reach me at andrewbora@live.com

9 Weeks Out!

Over the last week, I've increased my carbohydrate intake, and although my weight has remained the same - at 189 lbs. - towards the end of the week I appeared harder and bit more vascular. I donated blood over the weekend and the camera doesn't seem to show it just yet – I will have pictures up on Tuesday.

I have not yet added a weight loss supplement to my regiment, and plan to do so in the nine weeks to come. Now that I have increased my cardio frequency I also plan on supplementing with branched chain amino acids, this will help me retain my muscle mass while on a restrictive diet. I will let my calories remain the same this week – I'll decide at eight weeks out whether or not to alter my daily macronutrients.

Here is my workout plan:

Sunday: Off (Cardio)
Monday: Legs (Quadriceps dominant movements)
Tuesday: Shoulders/Traps
Wednesday: Off (Cardio)
Thursday Legs (Hamstring dominant movements)
Friday: Chest/Triceps
Saturday: Back/Biceps

Here is a look at the foods I've eaten throughout the week, I include two high carb days for the days I train legs. I plan on continuing this diet this following week and focusing on hitting my daily macros slightly better, I aim to consume the following each day:

235 grams protein/217 grams carbohydrates/60.5 grams fat

*Note that the macronutrients listed on the far right of each meal is broken down into grams of protein/carbohydrates/fat respectively.


Monday
Meal 1: 1 whole egg, 4 egg whites, 60 grams oat bran. 26/44/7.5
Meal 2: ¾ cup non-fat cottage cheese, apple, 10g almonds, & fish oil 21/20/9
Meal 3: 1 whole egg, 4 egg whites, 266g sweet potatoes, 1 banana 18/95/5
Meal 4 (during workout): Gatorade powder, whey protein 33/90/1.5
Meal 5: Canned tuna, 200g sweet potatoes 32/50/2
Meal 6: 6 oz Angus beef, 8 oz broccoli, 60g oat bran 36/44/7
Meal 7: Casein protein, 24g peanut butter.
Total: 196 grams protein, 346 grams carbohydrates, & 42 grams fat

Tuesday
Meal 1: 210 grams sweet potato, 1 banana, 2 whole eggs, 4 egg whites – 24/80/9
Meal 2 (during workout): 56g whey protein, gatorade powder – 40/73/2
Meal 3: Tuna, 205 grams sweet potato – 32/52/2
Meal 4: 6 oz Angus beef, 8 oz broccoli – 36/0/7
Meal 5: 2 whole eggs, 4 egg whites, 8oz broccoli, ½ cup cottage cheese, fish oil – 38/0/13
Meal 6: 33 grams casein protein, ½ cup cottage cheese, 32 grams peanut butter – 38/3/16
Total: 208 grams protein/208 grams carbohydrates/49 grams fat – notes: undershot my fat calories.

Wednesday
Meal 1: 28 grams whey protein, ½ cup oatmeal – 27/27/4
Meal 2: 2 whole eggs, 4 whites, broccoli florets – 24/0/9
Meal 3: 28 grams whey protein, 1 cup oatmeal, serving low-fat yogurt – 41/70/9.5
Meal 4 (post cardio): Gatorade powder – 55 grams carbohydrates
Meal 5: 6oz Angus beef, 8oz broccoli, 205 grams sweet potato, ½ cup cottage cheese – 50/50/7
Meal 6: 33 grams casein protein, 32 grams peanut butter – 33/3/16
Meal 7: 3 whole eggs, 3 egg whites, 8 oz broccoli – 27/0/13.5
Meal 8: 33 grams casein protein, ¾ serving pecans, ½ cup cottage cheese – 40/3/15
Total: 243 grams protein/208 grams carbohydrates/75 grams fat
Notes: overshot my fat calories; compensated for the previous day.

Thursday – Refeed (semi-high carb day/low fat/moderate protein)
Meal 1: 60 grams oat bran, ¾ cup cottage cheese, 10 grams almonds – 28/44/7
Meal 2: 1 whole egg, 4 whites, 266 grams sweet potato, fish oil – 18/66/8.5
Meal 3 (during workout): 38 grams whey protein, gatorade powder – 30/52/2
Meal 4: 4oz chicken breast, 217 grams sweet potato – 25/55/2
Meal 5: 6oz Angus beef, 8 oz broccoli, 60 grams oat bran, 1 banana – 44/71/10
Meal 6: 4oz chicken breast, broccoli florets, 28 grams peanut butter, ½ cup cottage cheese – 39/0/15
Total: 193 grams protein/278 grams carbohydrates/42.5 grams fat

Friday
Meal 1: 28 grams whey protein, ½ cup oatmeal, 1 banana – 27/54/4
Meal 2: 2 whole eggs, 4 whites, ½ cup cottage cheese – 38/0/9
Meal 3: 2 whole eggs, 4 whites, 266 grams sweet potato – 24/66/9
Meal 4 (during workout): 56 grams whey protein, gatorade powder – 44/60/2
Meal 5: Tuna, 205 grams sweet potato – 22/50/2
Meal 6: 8oz lean beef, 8oz broccoli – 48/0/10
Meal 7: 33 grams casein protein, 32 grams peanut butter, fish oil – 32/0/20
Total: 235 grams protein/230 grams carbohydrates/56 grams fat

Saturday
Meal 1: 28 grams whey protein, 28 grams oatmeal – 25/19/2.5
Meal 2: 2 whole eggs, 4 egg whites, 205g sweet potato, 1 banana, fish oil – 24/77/13
Meal 3 (during workout): 56 grams whey protein, gatorade powder – 44/60/2
Meal 4: Tuna, 203 grams sweet potato – 32/50/2
Meal 5: 8oz lean beef, 8 oz broccoli – 48/0/10
Meal 6: 33 grams casein protein, ½ cup cottage cheese, 32 grams peanut butter – 47/3/16
Meal 7: 4oz lean beef, 8oz broccoli, 10 grams almonds – 24/0/10
Meal 8: ¼ cup cottage cheese, 10 grams almonds – 10/0/5
Total: 261 grams protein/206 grams carbohydrates/60.5 grams fat

Questions or comments? You can reach me at: andrewbora@live.com