Beruflich Dokumente
Kultur Dokumente
Age : 25
Height 170
Body fat 10
BMR 1641
Approach: 300-400 cal deficit with optimum protein. Target Calories 2300 -2400
Diet (Boxer)
Pre training
black coffee
Post workout
33 gram whey
5 gram cretine..
Meal 1
4 whole egg
Meal 2
Total 2300-2400
Protein 140
fats 90
As kick boxer required Combo of strength and endurance skill , thus workout recommended for strength
Liner periodization
Rotation each
Note : lift technique slow eccentric 4-5 sec and fast concentric 1 explosive.
Compound Moment
Day 1 Push,
Day 2 pull ,
Day 3 Rest
Day 4 Quadriceps
Day 5 hamstring
Day 6 Rest
Repeat
Leg (Quadriceps)
Squat
leagues
Jump squats
leg press
Push
push ups
Pull
Deadlift
barbell row
pull ups
Good morning
barbell bridge
Step up
Cricketer
Age : 22
Height 180
BMR 1780
Approach: 300-400 cal surplus with optimum protein. Target Calories 3000-3100
Diet (Cricketer)
33 gram whey
5 gram creatine..
Meal 1
4 whole egg
14 gram ghee
33 gram whey
120 oats
(15gram) ghee
snacks
Total 3000-3100
Protein 150-160gram
fats 100
As Crickert required strength , thus workout recommended for strength with moderate volume to build lean muscle .
Liner periodization
Note : lift technique slow eccentric 4-5 sec and fast concentric 1 explosive, on ever rotation completion need to track weight
lift and try to improve in next cycle weight lift to manage progressive overload in each cycle.
Compound Moment
Day 1 Push,
Day 2 pull ,
Day 3
Day 4 legs
Day 5 rest
Day 6 Repeat
Leg (Quadriceps)
Squat
leagues
Jump squats
leg press
barbell bridge
Push
push ups
standing dumbbell
Dips
Pull
Deadlift
barbell row
Good morning