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.
STATSName: Brock Cunico
Height: 5'11'' Years training: 18 Off season weight: 212-215lbs Photo-shoot weight: 205-208lbs |
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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
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
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
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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