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Cutting Diet – Part 2
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Cutting Diet – Part 2

Monday Chest Day Machine Chest Press Two light warm-up sets of 15 Increase Weight with each set—Last set should be pretty close as heavy as you can go 15, 12, 10, 8,5 2 Minute rest between sets Pec Deck 15, 12, 10, 8, 5 Increasing weight with each set. Squeeeeze in the center 90-second rest...

4 Weeks Diet Plan + Training Plan
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4 Weeks Diet Plan + Training Plan

The image above was taken in 2016 and after 4 weeks, so not a complete cut, please note that I was very lean before that and natural. Emil Diet Plan This will be the meal plan you will follow for the next four weeks. It takes discipline to carve out your ideal physique. Be strong...

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Training for Hypertrophy

Training parameters/work Duration of Phase 3-6 weeks Load 70-80% Number of Exercises 6-9 (Prime Movers) Number of Reps per Set 6-12 Number of Sets 4-6 (8) Rest Intervals 3-5 minutes Speed of Execution; Medium Frequency/Week 2-4 The athlete takes 70-80% load, or a load which allows him/her to perform 6 repetitions. As the athlete adapts...

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Ketogenic Diet

Dave Palumbo’s Keto diet 6 meals per day 1.5g protein/lb .75g fat/lb Less than 50g carbs per day (from indirect sources such as vegetables and nuts) 1 cheat meal per week to spike metabolic rate (enjoy a “free” meal where you eat protein, fat, and carbs) Example based for (200lbs) Macros: Protein: 300g per day...

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