CT Trainer's Personal New Years Resolution

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My Personal New Year's Resolution

My Training, Eating, & Supplement Schedule for January 2012

It's the New Year and if you are like most people, good health and a pretty dramatic body transformation is at the top of your priority list. The holidays usually get the best of us and by the time January 1st comes around and things settle back to their normal state, most of us are ready to turn a new page.

I'm certainly no different.

I get a lot of questions about how I, myself, eat and train. Since getting fit, eating healthy food, and losing weight are among top resolutions Americans made this year, I thought it would be a good idea to give you all an inside look at what I do each and every month.

So that's one of my resolutions for the year....monthly lay-outs of my training, diet and supplement intake.

Here's a quick look at my diet and training regimen as we enter 2012:

Nutrition and Supplementation for January 2012

I am starting off with my base "fat burning/muscle building) diet and supplements are at the bare basics here. Well...for me it's bare basics. My nutrition plan is constructed around:

Eating every 2-3 hours

Eating a high protein, moderate carb, low fat diet

Having at least 2 servings of vegetables per day

Limiting my fruit and dairy intake (as healthy as they are, fruit is loaded with sugar and dairy can be hard to digest)

Fitting it all around my busy client load

and having a 24 hour cheat period (from 4 PM Saturday to 4 PM Sunday) once a week (usually will entail a dinner and a dessert on Saturday and a Lunch and Snack on Sunday)

Here is the full lay-out of my daily eating:

5 AM: 1 cup of egg whites and 1 serving of oatmeal (made with water), 1 cup of coffee. Supplements - Multivitamin/multi-mineral and Essential Fatty Acids

8 AM: 1 packet of a Meal Replacement Shake or 2 scoops of Protein Powder (either one, mixed in 16 oz of water)

10 AM: Meal Replacement Bar (I currently use the 2:1 Bar)

Between Noon and 1 PM: 6 oz of chicken breast, 1 yam/sweet potato, 2 cups of green vegetables

*4 PM (Pre-workout): 1-2 scoops of Chocolate Protein Powder mixed coffee

*6:30 (Post-workout feeding #1): Post-workout Recovery Shake

*7:30 PM (Post-workout feeding #2): 1-2 scoops of Protein Powder mixed in water

Between 8:30 and 9 PM (Post-workout feeding #3): 4-6 ounces of chicken breast, 1 cup of rice, 1-2 cups of green vegetables, and 1 more scoop of Protein Powder. Supplements - Multi-mineral/multi-vitamin and Essential Fatty Acids

*If it's not a workout day, I will have a Meal Replacement packet in water at 4 PM. After that I will either have another Meal Replacement bar at 6 PM and my same dinner from above (but without the scoop of Protein Powder) around 8 PM OR the dinner around 6 PM and then 2 scoops of Protein Powder mixed in water at 9 PM.

Training for January 2012

My current program is designed in the fashion of one of the oldest concepts in weight lifting - - heavy days and light days. This concept periodizes your training each week and makes it easier to recover from. The way I am incorporating it is by putting all of the biggest and most stressful barbell exercises in the first two days of the week (one for upper body and one for lower). So anything that really loads my spine and stresses my knees or shoulders goes into these days. The 2 days in the second half of the week don't really include any big, stressful exercises. This allows me to train four days per week and recovery quite easily.

Basically I have one heavy strength day for both the upper and lower body and one lighter hypertrophy day for each. I have made sure to incorporate:

Neural Activation Plyometric Movements

Heavy Compound Muscle/Strength Building Movements

An array of Bodyweight Movements

Stability Exercises

Some inclusion of "Strongman" exercises

and, of course, a few standard "Bodybuilding" exercises

In addition, cardiovascular training and a base level of 2-3 times per week for 20-30 minutes (fairly high intensity) either on my off days or after workouts.

Here is what a week's training looks like:

Monday

1) Plyo Push Up (on ground) - 4 x 6 reps done explosively

*2a) Military Press - Ramp up to 3 rep max (takes about 6-8 sets)

2b) Parallel Grip Pull-up - 4 x 6-8 (staggered with only the first 4 sets of presses)

3a) 1 Arm Flat Bench Dumbbell Press - 4 x 6-8

3b) Underhand Pulldown - 4 x 6-8

*Weeks 1 & 2 I'm doing Military Presses, Weeks 3 & 4 I'll do Bench Presses

Tuesday

1) Explosive High Pull - 4 x 3 reps

2) Deadlift - ramp up to 3 rep max

3a) Blast Strap Ab Fall Out- 4 x 10-15

3b) Step Up - 3 x 10-12 per leg

Thursday

1a) *Front Lever - 4 x 3 rest/pause reps (each for a 8-10 second Iso-hold)

1b) Blast Strap Fly- 4 x 8-12

2a) Inverted Row - 3 x 8-12

2b) #TRX Steep Incline Push Up- 3 x 8-12

3a) Hammer Curl – 2 x 10-12

3b) Incline Curl – 2 x 10-12

*This is a very new movement for me AND I find it extremely difficult.

#My new favorite move!

Friday or Saturday

1) Box Jump- 4 x 3 reps working up to my highest jump level

2a) Low Back Extensions - 4 x 8-12

2b) Pallof Press - 4 x 3 reps (each for a 10 second Iso-hold)

3) Split Squat– 2 x 15-20 per leg

4) Farmers Walk – 3 x 30 seconds

That's it for January. I'll be back in February for an update.

The time is now! 2012 has begun!!!

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James Cipriani

Cutting Edge Personal Training

1120 Federal Road

Brookfield, CT 06804

(203)775-5128

Jim@JamesCipriani.com