Myogenic Success Story!
Andy Wilox is testimony to the powerful synergistic impact supplementation, nutrition and exercise exert on achieving your performance and fitness goals.
"...Ultimate Anabolic and Whey-Tech are a very important part of my daily nutrition plan and I rely on them throughout the year. My other must-haves are C-AKG, Testo19 and Thermodrine Rx-1, but I only use them in shorter cycles for a muscle gaining or getting ripped boost."
What follows is my typical everyday meal and supplement plan, sometimes the food-type varies but I always stick to the basics of low fat protein, quality carbs and veggies.
Anabolic and Whey-Tech are a very important part of my daily nutrition plan and I rely on them throughout the year. My other must-haves are C-AKG, Testo19 and Thermodrine Rx-1, but I only use them in shorter cycles for a muscle gaining or getting ripped boost. If I feel that my progress at gym is stagnating then I know it's time to alter the supplement program, so that's when I start with C-AKG pre-workout and Testo19 to get my muscle and strength gains back on track.
On the other hand, if I'm aiming for a more ripped look I throw in a bit of extra cardio and Thermodrine Rx-1. I usually run these supplement plans for around 8 weeks and it takes me about 10 days to see some really good changes happening. When I originally started using Myogenic (11 weeks prior to my photo shoot), Thermodrine Rx-1 and Whey-Tech formed the basis of my supplement program because my goal was gaining muscle while getting as ripped as possible.
All together I have 3 solid meals and 3 snacks a day. I don't include my post-workout Ultimate Anabolic shake in my daily meal or snack count. That way, even on my rest days I still hit my combined total of 6 meals and snacks per day.
Naturally, on training days my Ultimate Anabolic recovery shake pushes my total up to seven protein meals, I view this as my bonus meal because my workouts leave me pretty exhausted and I know my body's nutrient requirements are much higher on training days as a result of this.
Meal 1 - BREAKFAST (7h30)
| Option 1 | Option 2 | Option 3 |
|---|---|---|
| 3 Weetbix or bowl of All Bran Flakes with Milk and 2-3 scoops Whey-Tech. | 5 Egg whites and 1 yolk scrambled, with a few slices of brown toast or light rye bread. | 1 Cup oats (un-cooked weight), cooked or just raw and mixed with yoghurt (low fat or fat free) and 2-3 scoops Whey-Tech. |
Meal 2 - MID MORNING (10h00)
If I didn't have Whey-Tech with breakfast I normally have one now with a few plain Provitas, otherwise I have a few Corn Thins (they like rice cakes, but made from corn instead and taste a whole lot better) with fat free cottage cheese or Provita's with a tin of tuna (the water packed version!).
TRAIN:
I normally train from around 11h00 until 12h00. When I'm done training I have 5-6 scoops Ultimate Anabolic before leaving gym. I take my Ultimate to gym with me, powder in shaker bottle and only add the water just before I drink it.
Meal 3 - LUNCH (12h30)
| Option 1 | Option 2 | Option 3 |
|---|---|---|
| 2 x Chicken breasts, cup of cooked rice and green salad or green vegetables. | 1 or 2x Tuna tins with baked potato and green salad or green vegetables. | 2 x Hake fish fillets with either cooked rice or potato and green salad or green vegetables. |
Meal 4 - MID AFTERNOON (15h00)
2-3 Scoops Whey-Tech and a handful of almonds or a green apple.
Meal 5 - DINNER (+- 18h30) (Protein + veg or salad, NO CARBS)
| Option 1 | Option 2 | Option 3 |
|---|---|---|
| 2-3 Chicken or Hake Fillets or 2 Tins of tuna and green vegetables or large green salad | 300g Chicken or beef strips stir-fry with veg, NO rice!!! | Grilled Steak +-300g with large green salad or green vegetables |
Meal 6 - LATE NIGHT SNACK (+-22h00)
If I'm feeling hungry just before bed I have 2-3 scoops of Whey-Tech.
HYDRATION:
As far as my fluid intake goes, I drink water throughout the day. On average I consume about 8 glasses of water per day and that excludes the water I drink when training. I'm not really a fan of teas, coffee and juices so if I'm thirsty, water it is!
My philosophy on training is pretty straight forward; I prefer a volume approach to training. In order to accomplish this I don't train too heavy because over time I have found that hitting a slightly higher rep range has worked better for me.
My normal rep range is 8-12 per set and I reach fatigue on the last two reps. My weight training program; I regard the first exercise as the key exercise for that particular muscle group so I make sure to give it my all once properly warmed up.
I prefer training with free weights, although if I'm training without a partner and want to try push heavier, then I'll opt for one of the machine equivalent exercises.
As far as cardio goes, I normally pick two days per week as long as it's not on a leg day. You'll notice my gym program is 5 on 2 off i.e. I train Monday to Friday and take weekends off. The great thing about this sort of program is that I find it difficult not to exercise on weekends so invariably on I end up doing some skipping and a short jog.
| MONDAY - Back and Calves | ||
|---|---|---|
| Pull-ups | 6 Sets | 8-10 Reps |
| Cable Rows | 4 Sets | 10-12 Reps |
| T-Bar Rows | 4 Sets | 10-12 Reps |
| Dead Lift (see notes) | 4 Sets | 10-12 Reps |
| Seated Calf Raise | 4 Sets | 15-20 Reps |
| Donkey Calf Raise | 4 Sets | 15-20 Reps |
| TUESDAY - Chest and Abs | ||
|---|---|---|
| Flat Bench Press | 6 Sets | 10-12 Reps |
| Inclined Dumbbell Press | 4 Sets | 10-12 Reps |
| Cable Crossovers | 3 Sets | 10-12 Reps |
| Seated Fly Machine | 3 Sets | 10-12 Reps |
| Hanging Leg Raise | 4 Sets | 20-25 Reps |
| Crunches (on ball) | 4 Sets | 20-25 Reps |
| WEDNESDAY - Legs | ||
|---|---|---|
| 10 Mins cycle warm-up in addition to normal warm-up | ||
| Squats | 6 Sets | 10-12 Reps |
| Leg Press | 4 Sets | 10-12 Reps |
| Leg Extension | 4 Sets | 10-12 Reps |
| Hamstring Curls | 4 Sets | 10-12 Reps |
| Stiff Leg Dead Lift (see notes) | 4 Sets | 10-12 Reps |
| THURSDAY - Shoulders | ||
|---|---|---|
| Smith Press (to front) | 6 Sets | 10-12 Reps |
| Dumbbell Side Lateral Raise | 4 Sets | 10-12 Reps |
| Barbell Front Raise | 4 Sets | 10-12 Reps |
| Dumbbell Shrugs | 4 Sets | 15 Reps |
| FRIDAY - Arms and Abs | ||
|---|---|---|
| Seated Dumbbell Curls | 4 Sets | 10-12 Reps |
| Hammer Curls | 4 Sets | 10-12 Reps |
| Biceps Curls (Olympic bar) | 4 Sets | 10-12 Reps |
| Triceps Press Down (rope) | 4 Sets | 10-12 Reps |
| Overhead Triceps Extension (singles arm) | 4 Sets | 10-12 Reps |
| Triceps Press Down (bar) | 4 Sets | 10-12 Reps |
| Un-weight Dips (between 2 benches) | 3 Sets | To failure |
| Hanging leg raise | 4 Sets | 20-25 Reps |
| Crunches (on ball) | 4 Sets | 20-25 Reps |
| CARDIO - 2 DAYS PER WEEK | ||
|---|---|---|
| Interval training on treadmill, 30 sec Jog /30 sec Sprint, totaling 10 minutes and about 2km. |
| WEEKENDS | ||
|---|---|---|
| I do some skipping (+-400), i.e. 8 sets of 50 and a 3km jog. |
Notes: Depending how I feel after Monday's dead lift, I often give Wednesday's stiff-leg dead lift a miss or I'll alternate each week, i.e. I won't do both exercises in the same week e.g. I'll do dead lift this week and stiff-leg following week and so on.
Although not listed above, I'll do a few warm-up sets before a muscle group is trained and it mainly consists of light weights and careful stretching i.e. I don't try to forcefully stretch a muscle that is not warm yet.
