Height: 166 cm
Weight: 70 kg
Year of birth: 1980
Results:
in classic bodybuilding:
3 times runner-up of tournaments interegionales
and best poser of all 3 tournaments
in Men, s physique
third in europe camponato Santa Susana
third place national cup Spain
Program of strength training:
5 days where I perform weekly by
Shoulders, back, chest, legs and arms
always working 12 to 6 reps
still my favorite sequence the 12.10.8.6
Cardio Program:
about 20 to 30 minutes at 70% of my heart rate at the end of my weight program, and weekends until 40 in the morning on an empty stomach, this usually only face some competition.
Once a week I do a minimum circuit (wod) of crossfit
Nutrition (food intake):
My current diet is as follows
-
Meal 1:
6 egg whites
70g rolled oats
sweetener and cinnamon and green tea
-
Meal 2:
180g chicken breast
1 medium tomato
70g brown rice
-
Meal 3:
200g white fish
150g baked potato
salad of lamb's lettuce or spinach
-
Meal 4:
40g protein iso
Nuts 20g
-
Meal 5:
180g turkey breast
broccoli or green asparagus
-
Meal 6:
200g of vegetables or salad
200g white fish
1 relaxing infusion
-
Meal 7:
40g protein caseinate
With this I intend to keep feeding season defined as the carbohydrate load is very mild and disappear after noon
Supplements:
