{"id":106,"date":"2009-06-12T10:07:30","date_gmt":"2009-06-12T14:07:30","guid":{"rendered":"http:\/\/john-fallon.com\/?p=106"},"modified":"2009-06-12T13:48:00","modified_gmt":"2009-06-12T17:48:00","slug":"my-training-routine-and-diet-for-those-who-give-a-shit","status":"publish","type":"post","link":"https:\/\/www.john-fallon.com\/?p=106","title":{"rendered":"My training routine and diet… for those who give a shit…"},"content":{"rendered":"

\"\"<\/span><\/span><\/p>\n

I always try to train and keep in shape; but my party animal nature often works against me. I go through my ups and downs with it. Sometimes I’m on, other times, partying takes over, I let it go and gain on the booze pounds. But there’s nothing like an impending film to motivate you to work-out, so you can be at your best for the film. So I am now back in hardcore training, am trying to kick the cigarettes, am toning down on booze and am following a strict diet.<\/span><\/span><\/p>\n

When I did DEADEN, I went for pure MASS. I wanted the character to look like a FREIGHT TRAIN.\u00a0 For TRIGGER though; I want\u00a0 to go leaner; which sucks for me cause my body type goes hand in hand with gaining mass fast – but has a hard getting cut – which means WORKING OUT HARDER.<\/span><\/span><\/p>\n

\"\"
\n<\/span>The freight train look as I call it, that I got for DEADEN…<\/span><\/em><\/span><\/p>\n

So here’s my routine, diet and the supplements I take. Why? Why the fuck not.<\/span><\/span><\/p>\n

On DEADEN I took on a classic MASS work-out (full body work-out – 3 to 4 sets per exercise – reps of 6 to 8), now I’m doing circuit training (with reps of 8 to 10), which promotes weight loss, cardio and getting that rip effect.<\/span><\/span><\/p>\n

Everyday: 3 set of crunches – as much as I can do.<\/p>\n

On MONDAY, WEDNESDAY and FRIDAY I do this:<\/span><\/span><\/p>\n

Clean and Jerk – Bench Press<\/span><\/span><\/strong> – <\/span> Pull Ups – Close Grip Bench<\/span><\/strong> –<\/span> Barbell Curls<\/strong> – <\/span><\/span> Dumbbell Lateral Raises
\n<\/span><\/span><\/strong><\/p>\n

I do these exercises one after another with no rest in between. Once I’ve done all 5, I rest for one minute and then do the whole thing again. I’m up to two sets NOW – I wanna get up to 4.<\/span><\/span><\/p>\n

On TUESDAYS and THURSDAYS I do laps in the pool<\/strong> in the morning, then do 3 rounds on the punching bag<\/strong>, do a bike ride<\/strong> in the afternoon and then play hockey in the evening<\/strong>.<\/span><\/span><\/p>\n

Diet wise, it goes something like this daily:<\/span><\/span><\/p>\n

Breakfast<\/span><\/strong>: 2 Eggs and 2 pieces of Toast – ideally I should stick to only egg whites – but the taste is so damn boring…<\/span><\/span><\/p>\n

Snack<\/span><\/strong>: Protein Shake with milk.<\/span><\/span><\/p>\n

Lunch<\/span><\/strong>: Grilled chicken – green veggies.<\/span><\/span><\/p>\n

Snack<\/span><\/strong>: Low fat Yogurt.<\/span><\/span><\/p>\n

Dinner<\/span><\/strong>: Grilled chicken and broccoli or salad.<\/span><\/span><\/p>\n

On weekends I drink and eat what I want. I may have to change that, depending on my progress.<\/span><\/span><\/p>\n

As for supplements; when I did DEADEN I used Andro 1-AD Pro Hormones. It promoted gaining MASS very quickly – but at the same time it caused some water retention, hence I got big, yet\u00a0 a tad too puffy for my liking. On this run; I’m avoiding AD-1 and here’s what I take:<\/span><\/span><\/p>\n

Every day I have a protein shake with milk (Nitro Tech Hardcore<\/strong>) and after every work-out I take a glass of Cell Tech Hardcore<\/strong> (with water). That’s it.<\/span><\/span><\/p>\n

So there ya have it! I’m done!<\/span><\/span><\/p>\n\"Facebook\"<\/a>\"twitter\"<\/a>\"pinterest\"<\/a>\"linkedin\"<\/a>\"tumblr\"<\/a>by <\/span>\"feather\"<\/a>","protected":false},"excerpt":{"rendered":"

I always try to train and keep in shape; but my party animal nature often works against me. I go through my ups and downs with it. Sometimes I’m on, other times, partying takes over, I let it go and gain on the booze pounds. But there’s nothing like an impending film to motivate you […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[6,5,7,3,4],"class_list":["post-106","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-diet","tag-john-fallon","tag-routine","tag-training","tag-work-out"],"_links":{"self":[{"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/posts\/106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=106"}],"version-history":[{"count":11,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/posts\/106\/revisions"}],"predecessor-version":[{"id":118,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=\/wp\/v2\/posts\/106\/revisions\/118"}],"wp:attachment":[{"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.john-fallon.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}