IFBB Pro John Jewett and Matt Jansen: 7 weeks out NY pro
7 weeks out diet and training posted below. Matt discuss current physique and program changes. John give current weeks update on physique change. FULL diet and training below: Email John or Matt for coaching: instagram: @johnjewett3 email: [email protected] instagram: @mattjansen8 email: [email protected] www.camp-jansen.com 7 week out diet, new changes Meal 1 65g - whey isolate 40g - oats, dry measure Meal 2: 7oz chicken / 99% Turkey 100g rice 75g asparagus Meal 3: 7oz chicken / 99% Turkey 200g Yukon Or other potato cooked 50g green beans Meal 4: 50g Cream of Rice 14g - Almond Butter 65g Whey isolate 20-30 minutes prior to workout 30g Cyclic dextrin carbs 5g L Citrulline 3g leucine from eaa mix 3g Creatine 2g Pink Salt 20+ ounces of water Intra workout Layout – 3g leucine from eaa mix 2g Pink Salt – 1 liter of water Post Training Shake 65g - Whey Isolate Meal 5 7oz 93/7 ground beef 100g green beans cooked Meal 6 2 whole eggs 5 oz chicken ~700g carb REFEED DAY: Meal 1 65g - whey isolate 60g - oats Meal 2: 7oz chicken / 99% Turkey 350g rice Meal 4: 100g Cream of Rice 14g - Almond Butter 65g Whey isolate 1 muffin (any kind) 20-30 minutes prior to workout 40g Cyclic dextrin carbs 3g leucine from eaa mix 20+ ounces of water Have this sipped down fully prior to training Intra workout Layout - 3g leucine from eaa mix 40g carbs from cyclic dextrin - 1 liter of water Post Training Shake 65g - Whey Isolate 2 Thomas bagels (any flavor) 30g jam Meal 3: 7oz chicken / 99% Turkey 400g Yukon Or other potato cooked Meal 5 7oz 93/7 ground beef 100g green beans cooked 280g jasmine rice Meal 6 2 whole eggs 5 oz chicken 280g jasmine rice JOHN's 7 WEEK OUT QUAD WORKOUT: 1. SUPER SQUAT MACHINE OR other squat machine: Work up to a max out set of 6-10 reps. Decrease weight on second for max out set of 12-15 reps. Shoulder width stance. 2. LEG PRESS WITH BANDS (optional): Work up to max out set of 15 reps. Stay at that same weight for 2 more sets. Reps should decrease with subsequent sets. Knees to chest, no locking out knees, keep constant motion, toes slightly angled outward. 3. DUMBBELL SPLIT SQUAT: Perform 3 sets of 12 reps with the same weight. 4. LEG EXTENSION: Perform 3 sets. Set 1x 30 reps, Set 2x20 reps, Set 3 x 10 reps. 5. DONKEY CALVE RAISE: 1 All out triple drop set. Hit 15 reps on all drops.
7 weeks out diet and training posted below. Matt discuss current physique and program changes. John give current weeks update on physique change. FULL diet and training below: Email John or Matt for coaching: instagram: @johnjewett3 email: [email protected] instagram: @mattjansen8 email: [email protected] www.camp-jansen.com 7 week out diet, new changes Meal 1 65g - whey isolate 40g - oats, dry measure Meal 2: 7oz chicken / 99% Turkey 100g rice 75g asparagus Meal 3: 7oz chicken / 99% Turkey 200g Yukon Or other potato cooked 50g green beans Meal 4: 50g Cream of Rice 14g - Almond Butter 65g Whey isolate 20-30 minutes prior to workout 30g Cyclic dextrin carbs 5g L Citrulline 3g leucine from eaa mix 3g Creatine 2g Pink Salt 20+ ounces of water Intra workout Layout – 3g leucine from eaa mix 2g Pink Salt – 1 liter of water Post Training Shake 65g - Whey Isolate Meal 5 7oz 93/7 ground beef 100g green beans cooked Meal 6 2 whole eggs 5 oz chicken ~700g carb REFEED DAY: Meal 1 65g - whey isolate 60g - oats Meal 2: 7oz chicken / 99% Turkey 350g rice Meal 4: 100g Cream of Rice 14g - Almond Butter 65g Whey isolate 1 muffin (any kind) 20-30 minutes prior to workout 40g Cyclic dextrin carbs 3g leucine from eaa mix 20+ ounces of water Have this sipped down fully prior to training Intra workout Layout - 3g leucine from eaa mix 40g carbs from cyclic dextrin - 1 liter of water Post Training Shake 65g - Whey Isolate 2 Thomas bagels (any flavor) 30g jam Meal 3: 7oz chicken / 99% Turkey 400g Yukon Or other potato cooked Meal 5 7oz 93/7 ground beef 100g green beans cooked 280g jasmine rice Meal 6 2 whole eggs 5 oz chicken 280g jasmine rice JOHN's 7 WEEK OUT QUAD WORKOUT: 1. SUPER SQUAT MACHINE OR other squat machine: Work up to a max out set of 6-10 reps. Decrease weight on second for max out set of 12-15 reps. Shoulder width stance. 2. LEG PRESS WITH BANDS (optional): Work up to max out set of 15 reps. Stay at that same weight for 2 more sets. Reps should decrease with subsequent sets. Knees to chest, no locking out knees, keep constant motion, toes slightly angled outward. 3. DUMBBELL SPLIT SQUAT: Perform 3 sets of 12 reps with the same weight. 4. LEG EXTENSION: Perform 3 sets. Set 1x 30 reps, Set 2x20 reps, Set 3 x 10 reps. 5. DONKEY CALVE RAISE: 1 All out triple drop set. Hit 15 reps on all drops.