I’m not a big talker in the gym and I prefer to just get in there and smash the weights and get out. In saying that I love having a quick chat between sets when someone wants to discuss their training and nutrition routine, I firmly believe that you can not learn anything if you are not willing to listen, even if you don’t believe or agree with everything someone is saying take different parts and come up with something that works for you.

Sometimes while having a quick chat I get asked and I ask what’s your routine, what do you eat and when etc etc…

One massive misconception with bodybuilding is that you have no brain and you just smash the weight and take roids and you get big… WRONG! Bodybuilding involves not only training hard but a range of different things from when to take your supplements, training techniques, eating right and when to eat and much much more.

So when someone asks me what I eat, what I am taking etc… I find it hard to give them a quick and simple answer as there is so much that I do in a day and week that I would have to spend 2-3 hours explaining everything and why… yes there is a why!

Below I am going to outline a general week for me in everything from supplements, training, nutrition and more. I’m not saying everyone has to do this or it’s the best and right thing for you or asking people to bad mouth it or criticize it, just read and take what you will and leave the rest… I just hope this helps some people and gives them some insight to what it has taken me.

Ok so lets begin.

A typical day for me…

6:30am
I wake up

7:30am
Breakfast – This normally just includes a bowl of cereal which at the moment is Uncle Tobys Plus Fibre, a decent amount with some low fat milk and a banana for the road.

8:00am
Pack my gym bag for the day which has my pre-workout and post-workout drinks and at the moment L-Carnitine.
Gym Bag always has a towel, shorts, singlets, weight belt, loop and tail etc.

9:00am
Arrive at work and get setup which involves putting brunch in the fridge and supplements with BCAA’s on desk also have my Hydro Test with D-Aspartic Acid.

9:30am
I will have my supplements for the morning which include the following:
2x Garlic + C, Horseradish Tablets
2x Glucosamine 1000mg + MSM
1x Sports Multi PLus Antioxidants
1x 2Ltr bottle of BCAAs (xtend 3-4 scoops)(I will sip this throughout the whole day)

10:30-11:00am
My first meal for the day (brunch) which will be my Coops Chicken Creation with a cup of Sun Rice either Brown or White depending on what I am feeling like.

12:30pm
Pre-Workout – At the moment I am having 2.5 scoops of Wired Wild Berry Flavour with 1/2 tea spoon of L-Leucine and a L-Carnitine tablet 500mg.
then GYM TIME!!! Yeah Buddy…

12:30pm – 1:30pm
Have a massive gym session training one body part at a time (Workout table below)
during my workout I will most likely sip on water and not touch my BCAAs although once in a blue moon I will have a small amount of BCAAs with some waxy maze (Thanks Dax – ASN Erina) for a MASSIVE pump!

1:30pm
Literally as soon as I have finished my last rep I will have my post workout which at the moment is 2.5 scoops of Anabolic Injection by Evolve with 1/2 teaspoon or L-Leucine and 1/2 teaspoon of L-Glutamine for extra recovery.

1:45 – 2:00pm
I will have lunch and sometimes I just another Coops Chicken Creation and have that or I will get a CLEAN hamburger from the Quattro Cafe downstairs from my work with a small amount of chips (Wayne hooks me up)

2:30 – 3:00pm
I will have 3x Triple Strength Fish Oil with BCAAs. I read an article a while back where researched showed taking Fish Oil with BCAAs helped with protein synthesis.

5:00pm
Heading home I will have a protein shake which has WPI + 1/2tsp L-Leucine + 1/2tsp L-Glutamine and one scoop of waxy maze. I never use to have this shake but found while driving home I was getting really hungry so decided to add this in.

6:30-7:00pm
Dinner time… the lovely misses will cook me up an awesome feed! Love ya work babe. Which is either meet with veggies or maybe some chicken pasta or pork and veggies.

8:30pm
Camomile tea with maybe a cookies if I’m feeling like something sweet.

10:00pm
About 30min before bed I will have a night time shake which at the moment is International Protein – Protein Synergy 5 Choc Banana… the bomb haha
Depending on how sore I am and tired or not etc… I will have recently (2months) been taking GHBLAST realistically I will have this maybe once a fortnight.

10:30pm
Sleeping…

Next day… I get up and do it all again!

So as you can see there is a fair bit involved in my day to day operations, I think so anyway. It is very rare for me to stray from this routine unless something unexpected comes up but I always have my BCAAs there on backup and a shake.

Also If I don’t do a workout in the middle of the day it’s normally at 6:30pm in this case I just shuffle things down and have dinner a little later but this doesn’t worry me.

There is a number of reasons throughout this article where I could of pointed out why I do certain things and why at that time etc but I would be writing all night, the why will have to wait for another time but with me there is always a reason for what I do especially if I wish to continue on the non roid path.

Below is a copy of what my current fortnight training routine for you to review, there is also a reason for this and why I haven’t shown what exercises I do on each day. Just remember to use the KISS principle; Keep It Simple Stupid.

I hope you have enjoyed reading this article I enjoyed writing it and If it helps at least one person I have done well. If you would like to send us your gym week routine we would love to see it and share it with our community.