PROTOCOL NUTRITION TABLE

G.I 55> LOW 56-69 MEDIUM 70< HIGH BIOAVAILABILITY 0 – 100

CARBOHIDRATES GLYCEMIC INDEX PROTEIN BIOAVAILABILITY
RICE 73 – HIGH CHICKEN 79 – HIGH
OATMEAL 54 – LOW EGGS 100 – HIGH
WHOLE WHEAT PASTA 49 – LOW SOY 78 – HIGH
BANANA 52 – LOW FISH 83 – HIGH
MANDIOCA 74 – HIGH LEAN RED MEAT 80 – HIGH
SWEET POTATO 63 – MEDIUM WPC 104 – HIGH
ENGLISH POTATO 78 – HIGH WPI 110 – 159 – HIGH
APPLE 36 – LOW MILK 90 – HIGH
PEAR 36 – LOW
LENTIL 32 – LOW
BLACK BEAN 30 – LOW
CARROT 49 – LOW
BROCCOLI 10 – LOW
TAPIOCA 70 – HIGH
CORN 52 – LOW
PEA 49 – LOW
TRAINING
LEGS SETS REPS TIPS
BB LUNGES 6 12 12 REPS EACH LEG
BB SQUAT 6 12 SLOW AND PACED
EXTENSION CHAIR 4 12 HOLD AT THE TOP
STIFF 4 12 HEAD STRAIGHT, KNEES SLIGHTLY BENT
HIP BUCKS 6 12 PRESS HEELS AGAINST BENCH TO RAISE
CHEST SETS REPS TIPS
DB BENCH PRESS 6 12 THUMBS UP,45 DEGREE,
DB ALTERNATE PRESS 6 12 EACH ARM
BB BENCH PRESS 4 12 45 DEGREES ANGLE
UCV RAISE-PLATE SQZ 4 12
BACK SETS REPS TIPS
BB ROW PRONED 6 12 SHOULDERS BACKWARDS, STRAIGHT BACK
SEATED ROW 6 12 STRAIGHT BACK, CORE TIGHT
DB ROW 6 12 LEGS AND ARMS OUT,BUTT UP CHEST OUT
LAT PULLDOWN 4 12
SHOULDER SETS REPS TIPS
OVERHEAD PRESS 6 12 BACK STRAIGHT,LOWER TO THE LIP
DB SIDE ELEVATION 6 12 ATHLETIC STANCE, CONTROL,SLOW
BB FRONT ELEVATION 4 12 ATHLETIC STANCE, CONTROL,SLOW
DB REVERSE FLYS 6 12
CALFS & FOREARMS SETS REPS TIPS
INVERTED CURLS 6 12
WRIST FLEXION 4 FAIL
WRIST EXTENSION 4 FAIL
DB CALF RAISES 8 FAIL
ARMS SETS REPS TIPS
BB BICEPS CURL 6 24 8X LOW HALF -8X HIGH HALF -8X FULL
DB INCLINED BICEPS CURL 4 12 BACK BENT OVER,ARMS STRAIGHT
DB ISO HAMMER CURL 4 FAIL FAIL WITH DB AND BAND
DIPS 4 FAIL
BB TRICEPS EXTENSION 4 12
TRICEPS PULL DOWN 6 12 DROP SET ON LAST 3

CORE&CARDIO SETS REPS TIPS

Shoulders Back CHEST

Shoulder Press Bb Row Up Grip Alternate DB Chest Press
Rotational Db Shoulder Press Bb Row Down Grip Bench Press
Front Raises Single Arm Db Row Db Bench Press
Lateral Raises Db Dead Row Crossover variations
Standing Db Press Pullover Pushups Variations
Prone Press Bench Reversed Hypers Plate squeeze Stances
Urlacher Pullups UCV Raises
Scoop Press Inverted Row Twisting Pushups
Reverse Plate Raise Triceps Floor Flys
Band Raises Db Triceps Kick back Cavaliere Crossovers
Biceps Lying Bb Extension Plyo Pushups
Inclined Db Curl Lying Db Extension Forearms
Bent Db Curl Bench Dips Bb Roll Forward
Bb Curl Diamond Pushups Bb Roll Backward
Rotator Cuff Tubing Tubing Kickback Wrist Extension
Incline Overhead Db
Wrist Flexion
Tubing Curls Extension
Rotating Db Curl Bb Close Grip Bench Press Wrist Twist Db
Waiter Db Curl Db Close Grip Bench Press Legs
Robot Curl Db Jm Press Db Squats
Bb Cheat Curl Traps Db Step Ups
Db Crossbody Curl Kneeling Db Shrug Single Leg Squat
Incline Stretch Curl Plate Overhead Trap Raises Jump Squat
Incline Waiter Curl Db Shrug Row Lunge Fw
CORE Db Prone Press Lunge Bw
Abs Roll out Stiff
Heels To Heaven Single leg Rdl
Straight Punches Hip Buck
Jack Knifes Calf Elevation
Starfish Crunch
Rollups
Oblique Twist
Db Side Lean