Tuesday: Same Wednesday: Same Thursday: Same Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50 -75g of carbs. *Taking in only about a half gallon on Friday AM Meal 1 : Fruits Meal 2 : Fruits Meal 3 : Move to starchier, faster-absorbing carbs (yams, potatoes, rice if i t's tolerated well). Meal 4 : Same. Should be at 4PM. *Water intake should be cut completely at 4 or 5PM Meal 5 : Contains carbs derived from simple sugars: pancakes and syrup, pie fill ing, waffles, chocolate, etc. Along two tablespoons of vegetable glycerine (foun d in most health food stores). *Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot wat er) for 20-30 minutes before bed. Saturday (peak day): Breakfast depends on how you look. ? Looking flat? Have another simple sugar meal. ? Looking good? Small portion of fruit and protein. ? Holding water? Protein only (shake with very little water). *Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda. Workout- Monday: Full Body Workout ? Sets of 10-12 reps ? 3020 rep tempo (That's a three-second negative or eccentric, no pause, a two-s econd lifting portion or concentric, no pause, repeat.) ? 6-8 sets per muscle group ? 30 seconds rest max between sets ? Never hit failure. Excessive muscle damage slows down glycogen repletion. Stop 2-3 reps short of failure. ? Use alternating sets Sample Workout A1. Quad exercise, 10-12 reps 30 seconds rest A2. Hamstring exercise, 10-12 reps 30 seconds rest Repeat 6-8 times B1. Back exercise, 10-12 reps 30 seconds rest B2. Chest exercise, 10-12 reps 30 seconds rest Repeat 6-8 times C1. Triceps exercise, 10-12 reps 30 seconds rest C2. Biceps exercise, 10-12 reps 30 seconds rest Tuesday: Full Body Workout, Different Exercises Today you're going to do the same type of workout you did on Monday, with these differences: ? You can use different exercises (example: a row instead of a pulldown for back ). Still use only one exercise per muscle group. ? 12 to 15 reps instead of 10 to 12 ? Faster tempo: 2010 Wednesday: Upper Body Only ? 15-20 reps ? 2010 tempo ? 6-8 sets per muscle group, 30 seconds rest between alternative sets. ? Replace lower body work with shoulder work (dumbbell press alternated with ben t over laterals for example.) Thursday: Off Day or HIIT Day No weight training today, but you may perform some HIIT-style cardio (intervals) to flush water and increase insulin sensitivity. This is the only day of the we ek you'll perform any type of cardio. Friday Morning: Muscle Emphasis If there's a muscle you want to emphasize on Saturday, train it on Friday mornin g, but de-emphasize the eccentric or negative portion of the movement as much as possible. Basically, perform sets of 12-15 reps in rhythmic, fairly fast fashio n for 10-12 sets. This will lead to more glycogen surcompensation in that muscle group so the next day it will look more full.