Weekly Exercise Plan
I work out each muscle once a week.
My training is based on a four-day-per-week schedule.
I will add one more day when I need it. I work out on Monday,
Tuesday, Thursday and Friday. Wednesday, Saturday and Sunday
are days off. My weekly exercise plan:
: pecs, triceps or biceps (I
: back, triceps or biceps
: day off (cardio)
: shoulders, leg biceps
: quadriceps, calves
SATURDAY and SUNDAY
: day off (cardio)
you can see, my training program is not revolutionary. I
believe that all year round cardio is extremely important to
stay fit. I usually do 3-5 exercises by body part with 6-15
reps. It is always a matter of feeling.
For the "FULL EXERCISE PLAN", please
visit the French Version of the site.
regime doesn’t change much throughout the year as far as
diet is concerned – but the quantities do vary. I’m not
making any more big weight-gains (I’ve already got up to
125kg). My out-of-season weight is around 108-110kg, for
98kg at the weigh-in. My training is always pretty heavy,
with a few lighter sessions to take the pressure off my
joints. I don’t have a set routine all year round – I
tend to do what I feel I need to. I take on about 4500
calories a day out of season, and go down to about 2500 when
I’m in training, with some variation from day to day. My
basic diet consists of rice, pasta, white meat, fish (lots
of tuna), minced beef (5% fat), eggs, cottage cheese (0% fat),
vegetables and fruit.
I’m preparing for competition, I start training between
three and four months in advance. I used to start about two
months in advance, but I was always very tired and I lost a
fair amount of muscle mass as a result. This allows me to
lose weight slowly, and avoids sudden energy crashes! I
train with fairly heavy weights right up to the end, and I
do a bit more cardio than usual during this period. I reduce
my intake of carbohydrates little by little, and increase my
protein to about 300-350g per day. Sometimes I take a sugar
supplement to boost my metabolism, but nothing too drastic.
I drink a lot of water, and as far as supplements go I take
BCAAs, proteins, creatine, carnitine, vitamin/mineral pills,
glutamine, fat burners and anti-oxidants.
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