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A TESTIMONY OF SOMEONE WHO SUCCEDED WITH THE BEST FEEDING CYCLE ANDREW S. ESCAGEDA
FOREWORD
Hi. My name is Martn Soto Escageda, Im the older brother of Andrew, the author of this book, and this is my experience with his program. When I entered College, I weighted 226 pounds, but I didnt think I was very fat, since Im 6 ft 2 in tall, but I wanted to lose some weight, and get in shape, without going on a diet, so I started going to the gym and working out. I used to train 4 o 5 days a week, 1 hour each day. It took me like a year to lose 15 pounds, I felt a little stronger and looked slimer, but I wasnt ripped, there was still much fat in my body. I followed this rutine for almost three years, and got stuck in 212 pounds. I still didnt wanted to go on a diet, so I started running. So I used to work out with weights 3 days a week, and exercise with sprints 3 days a week. After three months, I got to weight around 207 pounds, but I felt like I trained too much, and I still wasnt getting ripped. Also, if I stopped working out for a week or so, Id get fat really quick. It was then that my brother Andrew told me that if I wanted to really be (and look) in shape, I needed to go on a diet. Let me tell you one thing, I love eating, and I wasnt very eager to change my eating habits. I told Andrew to just train me in his gym with intensive workouts, so Ill burn a lot of fat. But, oh surprise... I was getting fatter! Two weeks after following his training, I felt a lot stronger, but I was gaining muscle mass WITHOUT losing fat. After so much time working out, I was determined to get in shape, to get ripped, so I decided to follow Andrews Power FatBlasting program completely.
I must say, that the first week was hard. I still wanted to eat 3 big meals a day and to eat junk food and this and that, and I didnt think Ill have the necesary energy when I was working out. But not only did I had more energy, I was losing weight, fast. Following Andrews program, in a month I weighted 196 pounds. I had lost more than two pounds per week, and the best thing, I was only losing fat! My abs were getting ripped, and my chest and back looked more muscular. I certainly felt stronger, and I finally looked in shape. You may struggle a little the first week (I know I did), its hard to change your eating habits like that, but its worth it. After a while, you no longer feel like eating sugar, flour or any kind of junk food. Now I work out less, I have more energy, I eat apropiately, and even if this program allows you once a week to have any food you want, youll want to eat only healthy food. Believe me, it happened to me last week. In conclusion, this program worked for me, and I dont want to leave it, ever. I think itll work for you too, just give it a try. The only thing you have to lose, is weight. Martn Soto Escageda
ABDOMINALS
1.- Swiss Ball sit ups 2.- Good mornings 3.- Dumbell side bend 4.- Stiff-legged deadlift 5.- Leg raise 6.- V-ups (jackknife) 7.- Crunch 8.- Bicycle crunch 9.- Hip roll 10.- Russian twist 11.- Stability Ball pass
BACK
1.- Bent-over row 2.- One-arm dumbbell row 3.- T-bar row 4.- Deadlift 5.- Stiff-legged deadlift 6.- Romanian Deadlift 7.- Push press 8.- Chin ups 9.-Pull-ups 10.- Inverted row
THIGHS
1.2.3.4.5.6.7.Back squat Front squat Hack squat Lunges Bulgarian split squat One-legged squat Jump squas
CHEST
1.2.3.4.5.6.7.8.Dumbbell bench press Push-ups between benches Close-grip bench press Close-grip push ups Dumbell pullover Elevated push-ups Standard push-ups Dips
SHOULDERS
1.-Dumbell shoulder press 2.- Upright row 3.- Seated rear delt raise
4.5.6.7.8.-
Bent-over lateral raise Standing lateral raise Front raise Military press Arnold press
TRICEPS
1.2.3.4.5.6.Tricep kickback French curl Skull crushers Dips One-arm tricep extension Close-grip push up
BICEPS
1.- Biceps curl 2.- Concentration curl 3.- Hammer Curl 4,. Close-grip chin ups 5.- Reverse curl
FOREARMS
1.- Palms-up wrist curl 2.- Palms-down wrist curl
NECK
1.2.3.4.Freehand neck resistance Lying plate neck resistance Front bridge Back bridge
CALVES
1.- One-legged calf raise 2.- Seated calf raise 3.- Standing barbell calf raise 4- Donkey calf raise
PULLING (LATS)
1.- Bent-over row 2.- One-arm dumbbel row 3.- Any variation on the rows
LOWER BODY
QUAD DOMINANT (THIGHS)
1.2.3.4.Back squats Front squats Hack squat Jump squats
ISOMETRIC EXERCISES
LOWER BODY
1.2.3.4.5.6.Horse stance Static squat Plank Side plank Static Static calf raise
UPPER BODY
1.2.3.4.5.6.7.8.9.Handstand Static chin-up Static bicep curl Static shrug Pull-up One-arm dumbbell row T-bar row Bent-over row Close-grip chin-up
One set consist of holding the weight for a duration of between 5 and 15 seconds.
BODYWEIGHT EXERCISES
FULL BODY
1.2.3.4.5.6.7.Burpees Air burpees Lateral burpees Incline burpees Wall burpees Squat & pull-up Lunge & pull-up
UPPER BODY
1.- Push-ups 2.- Close-grip push-ups 3.- Wide-grip push-ups 4.- Elevated feet push-ups 5.- Handstand push-ups 6.- Divebomber push-ups 7.- Spiderman push-ups 8.- Walking push-ups 9.- Pull-ups 10.- Wide-grip pull-ups 11.-Side-to-side pull-ups 13.- One-arm pull-ups 14.- Chin-ups
15.- Close-grip chin-ups 16.- Bench dips 17.- Ring dips (chest version)
LOWER BODY
1.2.3.4.5.6.7.8.Squats Lunges Bulgarian split squats Split squat Swiss-ball wall squat One-legged squats Lying hip extension Swiss-ball leg curls
EXERCISES 1.- Burpees 2.- Squat & press 3.- Clean & press 4.- SB pass 5.- Lunges 6.- Push-ups 7.- Bent-over row 8.- Deadlifts 9.- Close-grip push-ups 10.- Biceps curl
SETS 2 2 2 2 2 2 2 2 2 2
REPS 10 8 6 8 10 10 8 10 8 8
MUSCLES WORKED Full body Full body Full body Abdominals Glutes & Hams Chest & Triceps Upper back Lower back & hams Triceps Biceps
EQUIPMENT Bodyweight Dumbbells Barbell Swiss ball Dumbbells Bodyweight Barbell Barbell Bodyweight Dumbbells
- Rest 1-3 minutes between circuits - Drink 1-2 glasses of water during training.
WORKOUT # 2
EXERCISES 1.- Lateral burpees 2.- Squat & press 3.- Mega lift * 4.- V-ups 5.- Front squat 6.- Spiderman push-ups 7.- Wide-grip bent-over row 8.- Romanian deadlift 9.- Elevated feet close-grip pushup 10.- Hammer curl SETS 2 2 2 2 2 2 2 2 2 2 REPS 15 8 5 20 8 12 10 12 10 Triceps 8 Biceps Dumbbells MUSCLES WORKED Full body Full body Full body Abdominals Thighs Chest Upper back Lower back & hams EQUIPMENT Bodyweight Dumbbells Barbell Bodyweight Barbell Bodyweight Barbell Barbell Bodyweight
- This routine is tougher than the first one, so you need to be in the intermediate level first. - When you fell that the circuit training #1 is easy to perform, then maybe you can already switch to this routine. Monitor your progress and strenght gains.
power clean +front squat+power jerk+back squat+shoulder press, and put the bar down. That is one rep.
SETS 3 3 3 3 3 3 3 3
REPS 10 15 10 15 12 16 12 16
MUSCLES WORKED Upper body Lower body Upper body Lower body Upper body Lower body Upper body Lower body
B1) Spiderman push-ups B2) Split squat jump B3) Push-ups B4) Jump squats
* Rest briefly and repeat
- The routine above will be performed using giant sets. That is to perform 4 exercises with minimum or no rest between them.
- Rest 30 to 45 seconds between every giant set. - Drink 1 or 2 glasses of water when resting and after finishing he workout. - Try to increase the number of reps after every workout, thus youll increase intensity.
WORKOUT # 2
EXERCISE A1) Power overs A2) Jump squats A3) Leaping pushup A4) Split pike jumps
* Rest briefly and repeat
SETS 3 3 3 3 3 3 3 3
REPS 12 18 12 16 6 18 12 18
MUSCLES WORKED Upper body Lower body Upper body Lower body Upper body Lower body Upper body Lower body
EQUIPMENT Medicine ball Bodyweight Medicine ball Bodyweight Chin up bar Bodyweight Bodyweight Bodyweight
B1) Chin-ups B2) Lateral jumps B3) Divebomber push-ups B4) Tuck jumps
* Rest briefly and repeat
- This routine is more demanding than the first one. So perform it when you feel that you are on the next level or when you perform the workout # 1 easily.
SETS 3 3 3 2 2 2 2 2
REPS 10 8 10 12 10 8 12 12
EQUIPMENT Swiss ball / Box Barbell Barbell Swiss Ball/Platform Bodyweight Barbell Bodyweight Bodyweight
B1) Lateral Jumps B2) Plyometric push ups B3) Front squats B4) Split pike jumps B5) Elevated feet push ups
* Rest briefly and repeat
2 2
10 10
Strength Strength
Bodyweight Barbell
- The Power Training Workouts are very demanding and require mental and physical toughness. When you feel you are on the next level and want a tough challenge, then try
this workouts, they burn a tremendous amount of bodyfat and build solid strength and power.
frustrated. After noticing that I had to listen to an expert on nutrition and making changes to my feeding plan, I decided to take some action. So, one Saturday morning, I was searching for nutrition and weight maintenance information to keep a good diet and maintain my weight. After some research, I found the Warrior Diet, I first read a review of it and it was the best information Id ever found, so I wanted to know more about this new diet. The Warrior Diet idea is to undereat during the day, eating mostly raw foods to detoxify and clean our body, and to overeat in the evening to compensate and nourish your body. You may think that undereat is about starvation and that overeat is about binge eating, but nothing is further from the truth. Oris advice are so clear that after listening to him some minutes, you already want to follow his diet, believe me, it works for virtually everyone. After reading too much information about the Warrior Diet, I decided to follow it immediately. So, after one week of following the warrior diet, I got rid of those 4 pounds and lost another 3 pounds the next week. When I weighed myself a night before the tournament, I weighed 3 pounds less than my weight-class. I was surprised, because I wasnt struggling anymore, I was eating like a king and burning fat at a record speed. And I was also shrinking my waist at a point that I had the best abs Ive ever had. So, after that experience, I decided to follow this diet for the rest of my life. Trust me, it is a very easy to follow diet, yet it has tremendous benefits in fat-burning and it will sky rocket your enery levels. Ok, so if you are interested in changing your life, getting leaner and healthier, the keep reading these pages. And for more clear information about the diet, visit http://www.warriordiet.com/ and read the book, or read a preview of the book at http://books.google.com/books? id=iECwXnRocicC&pg=PP1&dq=warrior+diet#v=onepage& q=&f=false.
I hope you read the real Warrior Diet and enjoy this book!
After the first 2 weeks, the only thing I knew about the diet was that during the day you undereat, and at night you overeat. But, theres more about this diet. Ok, maybe it works for some people to simply have a feast at night, and fast during the day. But my point is, that the original diet is a lot more than just that. You dont count calories (thats the best part), but you must take into account this 3 important elements: 1) meal timing, 2) food choices and 3) food combinations. So, right now, get the book and read it, youll feel so much pleasure melting those unwanted pounds and eating without counting calories or being deprived. If you decided to follow the diet and are a very busy person, Ill tell you many tips to maximize the effects without thinking about the diet all-day long. Keep reading the next chapter.
-Tuna fish -Organic chicken -Organic beef -Seafood -Beans -Fertile eggs
High-fiber foods
-Beans -Garbanzo -Squash -Barley -Whole-grain rice
Cooked vegetables
-Broccoli -Cauliflower -Cabbage -Zucchini
Dairy foods
-Plain yogurt -Cheese -Kefir -Organic grass-fed cows milk
High-fat foods
-Almonds -Avocado -Pecans -Cashews -Pistachios -Pumpkin seed
Raw foods
-Grapefruit -Strawberries -Apples -Oranges -Pineapple -Papaya -Tomato -Lettuce -Onion -Garlic -Cucumber -Arugula -Bell pepper -Asparagus
Oils
The omega 3 oils such as: -Fish oil -Olive oil -Flaxseed oil -Hempseed oil
WATER INTAKE
Its extremely necessary to drink a lot of clean, purified water during the day, because you must detoxify your
system and clean it, so you have to drink a generous quantity of water. I recommend you to drink at least 1 gallon of water a day, thus youll let your body burn fat and detoxify. And you most likley wont experience water retention. So drink at leat 10 large glasses of water a day (I drink 12 glasses).
FRUIT CONSUMPTION
Fruits are very nourishing raw foods that povide your body with nutrients, vitamins, minerals, phytonutrients and fiber. But theres something wrong with fruits if your goal is to maximize fat loss. They contain fructose (a sugar that quickly stores in the liver to produce instant energy) and the idea is to maximize complex carb intake and minimize simple sugars intake. So, if your goal is to maximize fatburning, then moderate your fruit consumption to 1-2 low glycemic fruits a day, and maximize your vegetable consumption, since vegetables contain many nutrients as fruits and they dont cause insulin spikes.
end up overeating more junk-food the next day. Listen to this big time, if you feel that you have to eat junk-food, stick for the smallest serving and eat normally at night. 4.- AVOID skipping your workouts and think you will train the next day, because that maybe wont happen, and you may end up eating junk food and sabptating your progress. 5.- If its weekend, and you go out with your friends to have lunch in a restaurant, only eat a small protein meal or if possible, a salad, to maintain the undereating state without sacrificing your social life. 6.- AVOID eating too much high-sulfur food in one meal, because doing so, can cause you very uncomfortable symptoms, such as bloating, excessive flatulence or diarrhea. HIGH-SULFUR FOODS Proteins Vegetables -Eggs -Broccoli -Raw milk -Cauliflower -Raw cheese -Brussel sprouts -Whey -Spinash -Kale 7.- Rotate your protein to avoid sensitivities and allergies, try not to eat the same group of protein on an everdy day basis. If you do, you may already be sensitive or allergic to it. I generally rotate chicken, red meat, and fish every other day.
BEANS
Lets be careful about the consumption of beans, they dont make you fat, but they do cause you bloating and gassy symptoms. So here are my tips: -Eat only 1 bowl of beans a day -Dont combine them with broccoli, cauliflower or cabbage. -Eat them only as the last component of your meal.
FRUIT CHOICES
GOOD CHOICES NOT SO GOOD CHOICES
some, only eat one piece of that delicious cake at the end of the meal, and enjy the rest of the party without feeling guilty. 4.- When you go out with your girlfriend or boyfriend, maybe you both want some ice cream, so eat a small cone and keep getting out with him/her. 5.- If you go to a buffet with your family (and you want to save money so you go in lunchtime) you may want to compensate the money you paid, so start eating salad, the eat vegetable soup, and eat normally as every day, but avoid fried food. 6.- Never start eating bread when you go to an Italian food restaurant, because that makes you want more and more bread (starchy carbs), so you end up eating a lot of bread and little light-fresh food. 7.- Never drink more than 2 glasses of tea, soda or any soft drink when in a restaurant. Because you will end up consuming lots of sugar and wont have space for the nutrients you really need.
- Do not forget to drink 10 large glasses of water day, you have to maximize detoxification by drinking lots of fluids during the day. - Do not combine broccoli, cauliflower or cabbage with cheese, milk or beans (because doing so causes bloating or gassy symptoms) - Only choose one group of protein a day, dont combine them. - Only eat one kind of dairy food a day, dont combine them. And eat dairy no more than 4 days a week, to prevent sensitivities or allergies.
Dont see your abs in the mirror everyday, hey, you wont notice your slimming down from one day to the other, i recommend you to check your progress once a week, thus youll notice changes and wont obsess.
DAY 9
DAY 11
DAY 14
Plyometr ic training workout #1 DAY 15 Power training workout #1 DAY 22 Power training workout #1
Rest
Circuit training workout #1 DAY 17 Circuit training workout #1 DAY 24 Circuit training workout #2
Rest
DAY 16 Rest
DAY 18 Rest
Plyometr ic training workout #1 DAY 19 Plyometr ic training workout #1 DAY 26 Plyometr ic training workout #2
Sprint interval s 5 x400m DAY 20 Sprint interval s 4x 800m DAY 27 Sprint interval s 4x 800m
Rest
DAY 21 Rest
DAY 23 Rest
DAY 25 Rest
DAY 28 Rest