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Hey guys, 1st post I'm asking a lot... could you check out my program diet and see if this is good? I am currently 18 ,wrestling, and need to maintain my weight at 125 but I'm considering building mass so I can compete in 135, not sure yet.
For my program I'm using a modified WS4SB
Monday: Upper Body Max Effort
Bench Press 3-5RM
Incline DB Bench 4 X 5-10
Bentover DB rows 3-4 X 6-10
Bentover DB flyes 2-3 X 12-15
Hanging leg raises 4 X 8-15
Wednesday: Lower Body Max Effort
Snatch Grip Deadlift 3-5RM
Zercher Squats 3-4 X 8
back extention machine 3 X 8
Glute Ham Raises 3 X 8
weighted sit ups 3 x 8-15
Friday: Upper Body Repetition Effort
Bench press 3x max
pullups 4 X 8-12
DB sholder press 3 X 10-15
DB Tricep Extentions 3-4 X 5-10
DB Hammer Curls 3 X 8-10
Abdominal circuit [weighted sit up, captain chair raises, obliques] 3x 12-16
I also have wrestling practice monday-friday for 90min
For my diet i'm currently following the T-dwag 2.0. I'm aim my calories around 2200-2500 and modifying from there.
Breakfast [7AM]
oatmeal
2 hard boiled eggs
1/2 grapefruit
2 fish caps
PreWO [9AM]
1/2 scoop of Grow! Whey
PostWO [9:45-10AM]
1 scoop Grow! Whey with oatmeal
Lunch [11:30AM]
whatever the caf has, I always get steam veggies, spinach salad, and protein.
2 fish caps
snack [2-3PM]
almonds or beef jerkey
post wrestling practice [6:30-7PM]
1 scoop Grow! Whey
dinner [7:30PM]
whatever the caf has, I always get steam veggies, spinach salad, and protein.
2 fish caps
If you guys need anymore info I'll be happy to provide more Thanks |
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