As you can see this
workout is very intense and because of the high volume work you'll need to lower the weights.
After the third work day, rest for two days.You should
eat about 3 hours before this
workout and do some
heavy (but clean)
eating after the
workout.This means that you should
eat lots of protein (around 1.5 g / lb a day) from lean meats, eggs, fish, low fat milk and nuts.As for the carbs —
eat low glycemic carbs through out the day and a big meal of high glycemic carbs along with protein right
after the
workout.
So
after that bodybuilding show, I decided I wanted to get into triathlon (my girlfriend was an endurance athlete and so I needed to impress her), and decided that the best way to do that would be to stop lifting so many
heavy weights, stop
eating so much food, cut a little bit of weight, and progress to more of a «body weight only» style
workout routine.