willlem zei:
laten we het siggi-seminar dan in 2 stukken verdelen (voor zover ik mij dit aantrek)
- 1 topic voor de mensen die Siggi willen leren kennen, wat hij eet enzo..
- 1 topic met serieuze vragen, gesteld door serieuze mensen
(en die gaan zeker niet enkel en alleen over AS)
de mensen die liever niet over AS of wedstrijdvb. ed. willen spreken hebben dan de keuze om NIET deel te nemen aan de eventuele discussie, wat ook beter is aangezien het de discussie zou verzeiken..
topic deel 1 is dan zowat overbodig aangezien het meeste van zijn site zelf is aftehalen.:
My food is all the time very lean, because I don't want to be fat in the off-season.
My contest weight is 250 pounds this year and off - season weight 275 with 8 % of body fat
On Saturday I have my once in a week cheat meal. It is not a fat meal, but then we go to a restaurant.
Off-Season I eat 5700kcal and 500 gr protein a day. On the diet I stay around 420-450 gr protein a day and lower every 2 weeks a little calories. I lower 10 percent and check my shape in the mirror. I eat 7 times a day, every 2 hour.
I also have some help from my sponsor Ferdy Robijns, the owner of Performance Nutrition.
So all the supplements that I take are from Performance
3x1 hi vite
3x1 vit c 100
3x1 primrose oill
2x2 arthro stop ( for my joints, the heavy training)
7x2 amino
2x6 bcaa 2x3 creatine glutamine (before and after training)
4x60 gr whey protein
375 gr chicken
375 gr steak
On my diet I always eat rice cakes with protein powder. I mix the powder with al little water, than I look like chocolate mousse. I put it on the rice cakes and this is very yummy.
Off -season I eat 3 times a day bread with honey, banana with a shake and 2 times a day oatmeal with protein powder. And 1 time rice with chicken and an apple and 1 time macaroni with steak and fat free tomato sauce. Those are my 7 meal in the off - season.
5700kcal/day
Morning:
150gr bambix or oatmeal
50gr raisins
70gr whey protein
supplements: hi vite, c 1000, 2 amino, 10gr creatine,
10gr glutamine, 2 arthro stop.
Snack:
6 slices whole grain bread
honey
1 banana
70gr whey protein
supplements: 2 amino
Midday:
100gr rice
300gr steak
150gr vegetables
supplements: hi vite, C 1000, 2 amino
Snack:
6 slices bread
100gr chicken meat
35gr fructose jam
70gr whey protein
supplements: 2 amino
Before training :
Creatine - glutamine
6 bcaa
After training:
70gr cell tech
6 bcaa
Evening:
100gr spaghetti
300gr chicken
75gr tomato sauce
supplements: hi vite, C 1000, 2 amino
Snack:
100gr spaghetti
300gr chicken or tuna
75gr tomato sauce
supplements: 2 amino
Late snack:
100gr bambix or oatmeal
25gr raisins
70gr whey protein
supplements: 2 amino
Schedule
MONDAY: chest - calves
TUESDAY: back
WEDNESDAY: shoulders
THURSDAY: rest (forearms, calves, abs, cardio)
FRIDAY morning: hamstrings
FRIDAY evening: quads
SATURDAY: bicep, triceps
SUNDAY: rest
Off-season, I do 3 x30 minutes cardio a week.
My cardio is on an empty stomach, because that gives me the best results. I go up to 1 hour every morning, 6 times a week. On leg day, I skip the cardio before training.
16 weeks before the contest, I start my diet and increase my cardio to maximum 5 times, 60 min a week.
I train very heavy, and do 3 sets per exercise. I train as heavy as possible, but always very strict.
3 sets from 12 - 8 reps, and 2 assisted reps. for some muscle groups I do 3 different exercises, and for big body parts I do 5 exercises.
I always warm up very good the muscles, with push down, dumbbell curl, lat pulley and fly machine. Then I start training the muscle of that day
maar als ik de stukjes lees van Testo en Willem lees draait dus alles om juice...
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(mooi gezegd vind ik zelf ahah)grts
