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Diet for

Will Portugal

May 4, 2019

Training day

Hi Mate

Another week of progress well done!

So to answer your questions... Add a medium size baguette to post work out meal on leg days only. Not exactly what you want to hear but may satisfy the craving a little. Food stays the same as you are a little hungry at times so cardio comes in on training days only at 15 minutes hiit on a treadmill. 1 minute full out 1 minute slow walk. If you have an issue with this we can easily find another version of hiit. You are at a place in your progression where you maybe never thought you would have ever been never mind in such a short period of time. If you maintain what you have now you will always be one of the most in shape guys in a room and i am proud of you for that. Having said that, you are at make or break time. You are on 2444 calories per day on training days. This is pretty high. I understand the hunger thing, its obviously a reflection on how hard you are training which is where we want you. These extra bowls of cereal that are getting thrown in are now going to make the difference.There has to be a bit of suffering now to push it any further especially when you are doing everything natural. I cant stress enough! this is a good place to be, very few ever get in the shape you are in. Even fewer take it to the next level. I'm here to guide you through the whole thing no matter what your target may be. You pay me to be honest with you and i will never sugarcoat anything. Time to get a very clear plan of attack in the head and for action to be taken. 

What you think?

As ever, training listed below for reference. 

push 1 mid chest, shoulder and tri
•	Flat dumbbells 3 warm up sets then 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Incline Dumbbell press 2 working sets 1 set 10-12  then 1 set 8-10
•	Assisted dips 2 sets of 10 wide grip
•	Arnold dumbbell press 3 sets of 12 small rest in between
•	Close grip bench press 3 sets of 12
•	Smith shoulder press 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Standing dumbbell side raise 3 sets… 20,15,10 increase weight
•	Crucifix triceps cable extensions 3x15 same weight (I’ll show you how to do these)
•	Cable crossovers sets of 12
•	Standing Dumbbell oblique crunches 3x15 I’d guess about 50lbs dumbbell 
•	15 minutes cardio keep heart rate between 120-125

Pull 1 back width and rear delts
•	Standing barbell row overhand grip 3 warm up sets…2 sets x12-15, x8-10
•	Hammer strength row machine hands close 3 sets x12-15, x10-12, x6-8
•	Hammer strength row machine hands close 3 sets x12-15, x10-12, x6-8
•	Close grip row on pulldown machine (lean back where head almost hits the wall 45 degrees. Pull handle down toward stomach, chest and chin up, 3 sets x12-15, x10-12, x6-8
•	Standing dumbbell front raise 3 sets… 20,15,10 increase weight
•	Standing dumbbell shrug 3 sets of 15, try and increase weight,  you should be over 80lbs on last set, hold for second at top of movement
•	Face pulls with rope on cable machine 2x15
•	Head on knees seated rear delt dumbbell raises, palms facing back elbows wide on pull. 3 sets x12-15, x10-12, x6-8
•	4 sets of conventional barbell deadlifts. 4 sets of 15 control the weight
•	15  minutes cardio keep heart rate between 120-125

Legs 1 quads and bis
•	Squats, 3 warm us sets then 3 working sets x12-15, x10-12, x6-8
•	Leg press, feet position low and 10 inches apart 4 working sets x25-30, 12-15, x10-12, x6-8
•	Single leg-leg press. 2 sets of 15 each leg
•	Leg extension 4 working sets roughly 20,15,12,10 increase weight each time
•	Standing calf raises, 2 seconds on the way down 4 seconds on the way up 3x15
•	1 set of walking lunges 15lbs dumbbells 3 lengths of the gym. Rest as you go if needed
•	Ezbar curls on preacher bench, 4 sets x15-20, 12-15, x10-12, x6-8
•	Standing hammer curls 3 sets x12-15, x10-12, x6-8
•	Failure set. Ez bar 5lbs on each side 1x100 set. When 1 fails pass to the other keep going till you hit 100
•	15 minutes cardio keep heart rate between 120-125

Push 2 upper chest, rear delt and tri
•	Incline Smith 3 warm ups then then 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Incline Dumbbell press, chair only 1 up from flat, twist at the top and bring DB’s together, 2 working sets 1 set 10-12
•	Hammer incline chest press machine, single arm, full range of motion, 2 sets 15
•	Smith Shoulder press, behind neck, 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Shoulder press on calf raise machine. Fix pads to shoulder touching height, full range of motion. 2 sets 25 (fucking killer)
•	Seated dumbbell side raise 3 sets… 20,15,10 increase weight
•	Straight bar cable front raise, cable under legs, 2 sets of 15
•	Calf machine above head press 3x 15
•	Triceps rope pushdown/ superset with bent over triceps kick back, 3 sets of 10 each exercise 
•	Standing Dumbbell oblique crunches 3x15 I’d guess about 50lbs dumbbell 
•	15 minutes cardio keep heart rate between 120-125

Pull 1 back width rear delts and traps
•	Straight arm cable pull down, 4 sets, 25,20,20,15
•	Wide lat pulldown 3 warm us sets then 3 working sets x12-15, x10-12, x6-8
•	Close grip pulldown with double handle, pull down to chest always keep back forward, 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Wide lat pull down behind head 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	2 arm cable pulldown, 3 sets 12-15 https://www.youtube.com/watch?v=VZPtAQ_ki2I
•	Crucifix side delt fly 3 sets of 12-15 https://www.youtube.com/watch?v=JENKmsEZQO8
•	Head on knees seated rear delt dumbbell raises, palms facing back elbows wide on pull. 3 sets 10,15,25
•	Barbell shrugs 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Dumbbell shrugs 2 working sets 1 set 10-12 then 1 set 4-6 (should be close to using the 100s on these)
•	15 minutes cardio keep heart rate between 120-125


Hams and biceps 
•	Single leg Hamstring curl on leg extension machine, 3 sets of 15
•	Leg Press High and wide, 3 warm up sets then 3 working sets, 20,15,10 increase weight each time
•	Smith press Lying Leg press 3 working sets, 20,15,10 increase weight each time
•	Seated Hamstring curls, 3 working sets, 20,15,10 increase weight each time
•	Seated led extensions, feet wide almost coming off pad, 3 sets of 15, hold at top of rep for 2 seconds
•	Standing calf raises, 2 seconds on the way down 4 seconds on the way up 3x15
•	Leg press calf raises 2 sets of 25-30 
•	Reverse ezbar curls on preacher bench (flat side of bench, arms totally straight at bottom of rep), 4 sets x15-20, 12-15, x10-12, x6-8
•	Dumbbell progression set, start with 10lbs DBs do 10 each arm, no rest move to the next one up, always stop at 10 and move, keep going till you get to a weight you can’t curl once then start going down in weight. No rest at any time.
•	Failure set. Ez bar 10lbs on each side 1x50 set. When 1 fails pass to the other keep going till you hit 50. (I’ll apologize in advance for this Will)
•	4 sets Romanian Deadlifts, 4 sets of 15 keep slight bend in the knees not totally locked. Super strict on form
•	15 minutes cardio keep heart rate between 120-125

Good Luck Mate

Meal 1 @

Egg (whole, large)

Egg (white)

Raspberries

Almond butter

Eggs

Grams

Tablespoon

Meal 2 @

Chicken breast (Skinless, boneless)

Wrap (Pita bread large 8" dia)

200

Grams

Wrap

Meal 3 @

Beef Tenderloin

Potato (White)

200

Grams

Meal 4 @

Whey (Dymatize ISO 100 Nutrition hydrolyzed Protein Isolate)

Banana (Large)

Water

500

Scoop

Banana

Millilitres

Meal 5 @

Vitargo

Grams

Meal 6 @

Chicken breast (Skinless, boneless)

Potato (White)

Whey (Dymatize ISO 100 Nutrition hydrolyzed Protein Isolate)

Rice krispies (Kelloggs)

200

300

Grams

Scoop

Grams

Diet for

Will Portugal

May 4, 2019

Training day

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Diet for

Will Portugal

May 4, 2019

Training day

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