Jeff Seid Workput, Diet & Supplementation plan.
What workout routine has worked best for you?
• Monday: Chest/Calves/HIIT
• Tuesday: Back/Abs
• Wednesday: Legs/Calves/Cardio
• Thursday: Shoulders/Abs
• Friday: Arms/Calves
• Saturday: Off
• Sunday: Off
Like and comment on the post below if you want me to post full workout routine with all the exercises
What is your diet like?
• 9:00 AM: 5 Egg Whites, 1 Whole Egg, half a cup of Oatmeal & Banana
• 11:00 AM: Protein Shake & Apple
• 1:00 PM: 8oz. Chicken Breast, Salad & Sweet Potato
• 3:30 PM: Ham Sandwich, Grapes
• 6:00 PM: Protein Shake
• 7:30 PM: 8 oz. Steak, Sweet Potato, Broccoli & Salad
• 10:00 PM: Peanut Butter & Jelly Sandwich, 2 glasses of Milk
• 11:30 PM: Half cup of Greek Yogurt & Blue Berries
What is your supplementation like?
• 100% Gold Whey Protein
• Xtend BCAA’s
• Con-Cret
• Glutamine
• Opti-Men Multi Vitamin
• Fish Oil
• Pre Workout
A Fitness Model from Czech Republic, ‘Tomas Klic’.
Here’s his Workout Routine and Diet plan.
The best Workout Routine according to him:
• Monday: Chest (heavy), Biceps, Cardio
• Tuesday: Back, Triceps, Abs
• Wednesday: Legs, Calves, Shoulders, Cardio
• Thursday: Chest (light), Abs
• Friday: Shoulders, Biceps, Triceps, Cardio
• Saturday: Full Body + Abs
• Sunday: Rest
The best Diet Plan according to him:
• Breakfast: Omelette made with oats and eggs (80g oats, 6 egg whites, 2 yolks)
• Snack: Tuna (150g), whole corn bread (150g), veggies
• Snack: Protein shake (1 scoop), fruit (banana, apple)
• Lunch: Chicken breast (200g), rice (130g), veggies
• Post Workout: whey protein (1 scoop)
• Dinner: Beef (200g), veggies
• Before Sleep: Quark (250g)
Top 3 Favorite exercises:
• Incline Dumbell Press: Because it gives a really good pump to your upper pecs hehe
• Squats: I was doing squats quite frequently before i had problems with my back injury, it’s the one of the best exercises to put on mass not only to your legs but to whole body, so guys – don’t skip leg days!
• Russian Twists: Great exercise for ripped obliques!
Name: Amer “The Hammer” Kamra
Age: 24
Residence: Toronto
Height: 6’-0”
Weight: 193lbs
Fitness Routine:
Monday: Circuit Training/Shoulders
(15 minute upper body circuit)
• 20 Plyo Pushups
• 15 Dips
• 10 Pull-ups
• 12 Leg Raises
(Repeat 5 times)
• Standing Military Press X 5 sets
• Seated Arnold Presses X 4 sets
• Front Barbell Raises X 4 sets
• Side Lateral Raises X 6 sets
Tuesday: Legs
• 100 Jump Squats
• Leg Extensions X 2 sets of 50 reps
• Barbell Squats X 6 sets
• Step Ups X 4 sets each leg
• 1 Legged Squats X 3 sets each leg
• Leg Extensions X 4 sets burnout
Wednesday: Back
• 200 Pull-ups
• T-Bar Rows X 6 sets last 2 are drop sets
• Clean Pulls X 4 sets
• Deadlifts 135lbs for 40 reps X 3 sets
• Single Arm Dumbbell Rows X 4 sets
• Toe Press X 3 sets
• Standing Calf Raise X 100 reps each calf
• Calf Jump Stretch X 100 reps
Thursday: Abs
• Boxing for 60 minutes
• Brazilian Jiu Jitsu for 60 minutes
Friday: Arms
• Barbell Bicep Curls X 5 sets
• Bent Over Barbell Curls X 2 sets
• 100 Chin Ups
• Hammer Curls X 3 sets
• Tricep Pushups X 200
• Cable Pushdown (over hand grip) X 3 sets
• Cable Pushdown (under hand grip) X 3 sets
• Tricep Kickbacks X 4 sets
Saturday: Chest
• 200 Wide Incline Pushups
• Dumbbell Flies
• Barbell Press (flat) X 4 sets
• Dumbbell Decline Press X 4 sets
• Cable Flies X 3 sets (high pulley)
• Cable Flies X 3 sets (low pulley)
Sunday: Cardio
• Tae Kwon Do for 60 minutes
•Wrestling for 60 minutes
Supplements:
His current daily supplement stack:
• 1000mg Vitamin C
• 20g Glutamend Glutamine
• 10g Creatine Monohydrate
• Hydrolyzed Whey Protein
• Omega 3 Fish Oil
Top 10 food we would find in his kitchen:
1. Egg whites
2. Beef
3. Salmon
4. Tilapia
5. Sweet Potato
6. Bananas
7. Apples
8. Kale
9. Baby Spinach
10.Asparagus
Fitness Wing 