Get to know Zyzz's diet, training and supplementation

Training is done 5 times a week, the last day being a full body workout.

The sets per exercise are between 3 to 4 and the repetitions between 8 and 10.

Below is the training plan used by Zyzz.

Monday - Chest and biceps

• Inclined chest press - 4 sets x 8-10 reps
• Flat bench press - 3 sets x 8-10 reps
• Slanted openings - 3 sets x 8-10 reps
• Funds – 3 sets x Until failure
• Curl bicep on the bar - 3 sets x 8-10 reps
• Curl concentrated on bench with bar – 3 sets x 8-10 reps (Sometimes with drop-set)

Tuesday – Legs and Calfs

• Squat - 4 sets x 8-10 reps
• Lunges - 3 sets x 8-10 reps
• Press - 3 sets x 8-10 reps
• Leg Extension – 3 sets x Until failure
• Leg Curl – 3 sets x Until failure

For twins, use some machines until failure, high repetitions.

Wednesday - Back

• pulldown machine - 3 sets x 8-10 reps
• Dead weight - 4 sets x 8-10 reps
• Rowing with bar - 3 sets x 8-10 reps
• Dumbbell paddle - 3 sets x 8-10 reps
• Hyperextensions - 3 sets x 8-10 reps

Thursday – Shoulders and Triceps

• Shoulder press - 4 sets x 8-10 reps

Switch between barbell and dumbbells each week.

• High row in superseries with Sides - 3 sets x 8-10 reps
• Front - 3 sets x 8-10 reps
• Hindquarters – 3 sets x 8-10 reps
• Bench press short - 3 sets x 8-10 reps
• Tricep extension on machine - 4 sets x 8-10 reps
• Tricep with bar on forehead - 3 sets x 8-10 reps

Saturday – Full body

• Dead weight - 3 sets x 8-10 reps
• Squat - 3 sets x 8-10 reps
• Olympic lift - 3 sets x 8-10 reps
• Lifts with weight - 3 sets x 8-10 reps

Diet

Many daily meals (7) and plenty of protein.

After training, no more carbohydrates are ingested during the day.

Below is the diet used by Zyzz.

• Meal 1
• Boiled eggs
• Oat
• Protein shake

• Meal 2
• Boiled chicken breast
• Broccoli
• Brown rice

• Meal 3
• Tuna
• Spinach
• Integral Mass

Here would be the time for training and immediately after finishing I would drink a shake of whey protein.

• Meal 4
• Kangaroo meat
• Vegetables

• Meal 5
• Kangaroo steak or meat
• Brussels sprouts

• Meal 6
• Eggs
• Salmon

• Meal 7 – 10mins before bedtime
• cottage cheese without fat

Supplements

• Hydrolyzed whey protein
• Fish oil
• Animal Pak - Multivitamin
• Xtend - BCAA's
• Zinc
• Magnesium
• Vitamin C
• Green tea
• Pre workout
• Thermogenic

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