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Prep Journal

MY CURRENT REGIMEN

Below is my prep journal showing my personal stats and all records of my current daily activity including nutrition, supplementation, workout splits, cardio and abdominal workout schedules.   These options will be updated if something changes.

STATS

Name:  Brock Cunico

Height:  5'11''

Years training: 20

Off season weight:  212-215lbs

Photo-shoot weight: 205-208lbs
Picture

DAILY NUTRITION

These are my current everyday nutrition essentials.  Meaning I eat these meals everyday as my base foods.  I may add or take things out depending on the activity level for certain days but will keep the base foods in tact.
Meal 1
1 scoop weight gainer with 1 cup instant oatmeal

Meal 2
1 chicken breast with 2 cups of brown rice

Meal 3 (15-20 min prior to workout)
2 pieces wheat bread
1 tbsp jelly
1tbsp peanut butter


Meal 4 (Immediately post workout)
1 scoop weight gainer with 1 cup instant oatmeal
4-6 rice cakes
1 box raisins
1 banana


Meal 5
1 chicken breast or steak (8oz)
1 sweet potato
1 cup rice (optional)


Meal 6
1 scoop weight gainer or protein shake
1tbsp peanut butter


Meal 7
2-3 eggs
2 tbsp shredded cheese
Sriracha hot sauce (add for flavor)
4-6 oz ground turkey (grilled)
2 pieces of wheat bread

DAILY SUPPLEMENTATION

These are my everyday supplement essentials.  Meaning I use these products everyday at these specific times as my base.  I may add or take things out depending on my nutrition and workouts for that day.
Upon waking
1 scoop high protein weight gainer

Between meals or before bedtime
1-2 whey isolate protein shakes
2 scoops per shake


Pre workout (15-20 min prior to workout)
1 scoop pre workout

Intra-workout (Sip duration of workout)
1 carbohydrate drink

Post workout (Immediately post workout)
1 scoop high protein weight gainer
6-8 BCAA caps
1 tbsp Creatine Monohydrate (post workout)
1 tbsp Glutamine


Bedtime
9mg Melatonin
50 mg Zinc

WORKOUT SPLIT

These are my current weekly workout splits including my cardio and abdominal schedules.  I stick to doing these specific muscle splits, but I always do different workouts each day.  I alternate between abs and cardio everyday.  These options may change depending on what I am working on improving.
Monday
Weight training - Chest
Cardio - 20-30 min


Tuesday
Weight training - Back
Ab workout - 20-30 min


Wednesday
Weight training - Shoulders
Cardio - 20-30 min


Thursday
Weight training - Legs
Abdominal workout 20-30 min


Friday
Weight training - Biceps, Triceps, Forearms
Cardio - 20-30 min


Saturday
Rest

Sunday
Rest or weight training - Hamstrings, Calves
Abdominal workout - 20-30 min


View my current workout routines below
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Create your custom workout plan, meal plan, or supplementation guide below

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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links