Here is a 5 day split for you. I like to give my clients an
ample amount of workouts. If you for some reason only get
to train 3-4 days the first week, don’t start the schedule over
again just continue from where you left off!
I always create my clients plans to be flexible to their daily
life. So you don't need to train 5 consecutive days in a row.
You can take your 2 rest days whenever you want!
I would rest 1 minute in between sets and if you want to add
cardio in, I recommend 25-30 minutes post workout 3-4 days
a week. I like using the treadmill or stair stepper on a 8-10
% incline with the speed ranging from 2.5 - 3.3 and not hold
on to the railing.
EXCERSICE ROUTINE Remember to hit failure the last 2
reps of every set.
EXCERSICE ROUTINE
JOHN SUKOLA
! DAY 1 - BACK
Pull ups 5 sets as many as you can
Lat Pull Downs with close neutral or v bar grip4 sets of 12-15 reps
Stiff Arm Pulldowns4 sets of at least 12-15
1 Arm Dumbbell Rows-
4 sets of 8-10 reps
Seated Pulley or Handle Rows4 sets of 12-15 reps
Behind the neck pull downs4 sets of 15-20 reps
! DAY 2 - GLUTES/HAMSTRINGS
Seated hamstring curls4 sets of 20 reps
Wide Stance Leg Press4 sets of 15 reps
Sumo Squats4 sets of 15 reps
Romanian Deadlifts4 sets of 10-12 reps
Walking Lunges superset with
wall sits
4 sets as many lunges as possible then wall sits for 45-60
seconds
! DAY 3 - SHOULDERS
Machine or cable lateral side lateral raise4 sets of 15-20 reps
( Go from arm to arm with no rest)
Standing DB side lateral raise4 sets of 10-12 reps
Bent over DB lateral raises4 sets of 12-15 reps
Seated DB Shoulder Press- pyramid 15, 12, 10, 10, then go
back to the weight you started with for the first set of 15 and
go to all out failure, get a spot if you can.
! DAY 4 - LEGS
*I recommend saving leg day for your high carb day*
Lying Hamstring curls
Set 1- 20 reps
Set 2-3- 15 reps
Set 4- 12 reps
Close Stance Squats
4 sets of 10-12 reps drop set on last set
Close Stance Leg Press5 sets of 15-20 reps
Leg Extensions5 sets of 20-25 reps
Walking Lunges4 sets at 100ft
! DAY 5 - CHEST & ARMS
Incline Flys4 sets 10-12 reps
Incline Dumbbell Chest Press4 sets of 10-12 reps
Flat Press4 sets 10-12 reps
Decline Press4 sets 10-12 reps
Rope Pushdowns4 sets of -20 reps
Straight Bar push downs4sets of 8-10 reps with a drop set on final set
Barbell Curls4 sets of 8-10 reps
Incline Curls3 sets 15-20 reps
Weight: You want to be able to complete each set. Use weight
that is comfortable and you will gradually get stronger and
increase weight.
Weight training is always before cardio
ABDOMINALS
Abs I want you to focus on AFTER cardio 3-4 times a week.
Very important you will see great results when eating clean
and training.
Hanging leg raises 4x10
Light weighted crunches 4x15
Side obliques with weight 4x15 per side
Planks 4 holds at a minute
Hyper extensions 4x20
Food options for your protein and carbs. Remember to
ALWAYS measure. I am giving you options so you aren't
bored of your diet.
! Proteins:
Chicken breast (grilled, baked, steamed etc.)
Egg whites (scrambled/hard boiled) -- always reccomend for
breakfast.
Fish (white fish is best, great examples are mahi mahi,
tilapia, orange roughy, ahi)
Seafood (Shrimp, Crab, Scallop, Lobster – white fish is still a
better option, but these can add variety)
93-99% Lean ground turkey breast
STEAK & SALMON should only be your replacement
protein in moderation
Flank steak (I’d rather you stay away from steak, but if you
are a beef person you can have it in moderation)
Salmon but be cautious because the calories and fat are
higher so your portion will be lower, treat this like steak.
! Carbohydrates:
Brown rice
Butternut Squash
Red potatoes – Keep as either post workout or earlier in the
day, these are faster digesting. For a breakfast option you
can cook these with eggs though as an alternative to oats.
Oats (not "instant oatmeal in packets" real, oats in the big
bin, can also use Steel cut oats, very good carb source, use
splenda and cinammon to spice it up, very good on low carb
days, it will keep you satiated the longest) best in the
morning and pre workout)
Sweet potato or Yams
Quinoa
Ezekiel Bread
Gluten Free Toast
Plain or lightly salted rice cakes
Beans – Any variety (Navy, Kidney, Lima, Black, etc)
! Healthy Fats - use sparingly
sunflower oil
coconut oil
walnut oil
avocado oil
olive oil
grape seed oil
pumpkin seed oil
! Sweeteners - use sparingly
sugar free maple syrup
coconut sugar
applesauce (no sugar added)
birch sugar Ideal(xylitol)
Stevia in the Raw
or Truvia
! Fruits
It's best to choose berries in the morning and a citrus or
banana directly before your workout, to eat in conjunction
with your protein. However, I want YOU to avoid any type
of fruit after 3pm due to the sugar content.
! Vegetables - prepare steamed/grilled or raw. Stay away
from anything sauteed or fried.
broccoli
cauliflower
artichoke
! Leaves:
kale
collard greens
spinach
arugula
beet greens
chard
turnip greens
endive
lettuce
mustard greens
Cabbage
brussels sprouts
asparagus
onions
shallots
garlic
! Dairy
Unsweetened almond Milk
Unsweetened rice milk
Greek Yogurt
Cottage Cheese
! Condiments
Apple Cider Vinegar
Balsamic or Raspberry Vinaigrette
Red Wine Vinegar
White Vinegar
Rice Vinegar
Ketchup - Heinz Reduced Sugar or Wholefoods Organic
Reduced Sodium Soy Sauce
Reduced sodium Teriyaki sauce
Salsa or Fresh Pico de gallo
Tomatillo or Regular
Hot sauce or Chalula
Steak sauce (low sugar)
Chili Paste
Herb Pastes
ginger, garlic, cilantro, etc
Tomato paste
Tomato sauce
Mustard
Yellow or dijon
‼ 1 gallon of water per day! VERY IMPORTANT‼
This is a carb cycle diet to shed all unwanted fat. It's
designed for smaller smaller portions throughout the day,
which will essentially speed up your bodies metabolism and
keep it in a fat burning mode. By doing this you will actually
appear 10 pounds larger.
I find it best to prep meals on Sundays and Wednesdays.
Let's try and get at least 4 solid meals in a day if you miss
one to two it's the the end of the world.
ALL FOOD ITEMS ON YOUR DIET ARE
MEASURED/WEIGHED COOKED
You should be eating every 3 hours !
Email me any questions or concerns.
LOW CARB CYCLE
Days 1/2/3/5/6/7
! Meal 1
1/2 Cup Oats with pinch of cinnamon 2 packs of stevia.
6-8 oz Liquid Egg Whites I scramble them in a pan with
Pam Olive oil cooking spray!
! Meal 2
6-7 oz Ground Chicken Breast or Lean Ground Turkey
1 1/2 cup any Green Vegetable
Use any seasoning under 150mg of sodium. This applies to
all meals
Check your labels!
2 Rice Cakes with peanut butter
! Meal 3
1/2 Cup Brown Rice
6-7 oz 93/7 Ground Turkey
1 1/2 cup any Green Vegetable
! Meal 4
6-7 oz Any White Fish
1/2 Cup Brown Rice
1 Cup any Green Vegetable
! Meal 5
7-8 oz Ground Chicken Breast
Or Lean Ground Beef
1 cup any Green Vegetable or Mixed Salad
The five meals
above eat for the first three days ..the 5
meals
below eat on the fourth day then do the cycle all
over again.
HIGH CARB CYCLE
EVERY 4TH DAY
PAIR WITH LEG DAY
! Meal 1
2/3 Cup Oatmeal
1/2 Cup Raisins or Craisins
9 oz Liquid Egg Whites
! Meal 2
2/3 Cup White Jasmine Rice
7-8 oz Lean Ground Turkey
! Meal 3
1/2 Cup of White Rice
6-7 oz Lean Ground Turkey
One Large Banana
! Meal 4
3/4 Cup White Jasmine Rice
6-7 oz Extra Lean ground turkey
(99/1)
! Meal 5
3/4 Cup Yams mixed with cinnamon
6-7 oz Lean Ground Turkey or Lean Beef
#TheDedicated