Here we post up Real People's Results...
Name: Jason Vaughan
Products Used:
Workout Plan: * 30 – 45 Seconds Rest Between Sets / 2 Minutes Rest Between Exercises
| Monday | Chest |
| Flat Bench Press |
4 sets / 8-12 reps I try to increase the weight slightly for each set, and aim to reach at least 8 reps. Using a 15 second rest if needed in order to complete the set. (I do this for all the compound exercises in all workouts) |
| Incline Dumbbell Flyes | 3 Sets / 10 – 15 reps |
| Seated Chest Press Machine | 3 Sets / 9 – 12 Reps |
| Cable Flyes | 3 Sets / 10 – 15 Reps |
| End workout with press-ups to failure. |
| Tuesday | Biceps |
| Curls |
Olympic Bar Curls (no weight, bar weighs 25kg) Performed bent over to eliminate any swinging. 4 Sets / As many reps as possible |
| Superset 1 |
Standing Dumbbell Curls (alternating arms) Standing Dumbbell Hammer Curls (alternating arms) 3 Sets / 8-10 Reps (each arm) |
| Superset 2 |
Straight Bar Cable Curls (10 – 15 reps) Dumbbell Hammer Curls Across Chest (10 – 12 reps each arm) 3 Sets |
| Thursday | Triceps |
| Flat Bench Skull Crushers | 4 Sets / 8 – 12 Reps |
| High Rope Cable Pull Downs | 4 Sets / 10 – 15 Reps |
| Single Arm Cable Kick Backs | 3 Sets / 10 – 15 Reps (each arm) |
|
Finish workout with diamond push-ups to failure. 3 sets |
| Friday | Back |
| Barbell Bent Over Rows | 4 Sets / 8 – 12 Reps |
| Deadlift | 4 Sets / 8 – 12 Reps |
| Lat Pulldown Machine | 3 Sets / 10 – 12 Reps |
| Seated Cable Rows | 3 Sets / 10 – 15 Reps |
| Saturday | Legs & Shoulders |
| Barbell Squats | 4 Sets / 8 – 12 Reps |
| Barbell Walking Lunges | 4 Sets / 7 Steps Forward… Turn Around.. 7 Steps Back |
| Leg Extension Machine | 3 Sets / 10 – 15 Reps |
| Leg Curl Machine (Hamstrings) | 3 Sets / 10 – 15 Reps |
| Dumbbell Tri- Set For Shoulders |
Front Raise / Lateral Raise / Reverse Flyes 3 Sets / 10 Reps each exercise |
Ab Circuit I Perform Each Workout Day (performed 2 or 3 times) :
Hanging Leg Raises / To Failure
High Rope Cable Crunches / 30 Reps
Medicine Ball Russian Twists / 25 Reps Each Side
Swiss Ball Side Crunches / 15 Reps Each Side
1 MINUTE REST THEN REPEAT
Cardio
I perform my cardio after doing weight training.
| Heavy Bag Work (Boxing) |
20 Minutes 3 minute Work / 1 Minute Rest |
| Treadmill Running |
20 Minutes Keeping Heart Rate Around 70% Maximum Heart Rate |
| or Rower |
20 Minutes Keeping HR Around 70% MHR |
(Depends which cardio equipment I feel like doing on the day)
(I Always Stretch Before and After Each Workout To Prevent Injury.)
Jason's Diet
Meal 1 (Breakfast)
50g Gluten Free Oats, Sprinkle of Splenda to Sweeten (cooked with water)
1 ½ Scoops of JBC Whey Protein (mixed with water)
5 Almonds
Supplements – 1 Tab JBC Bombs, 1 Tab JBC CLA, 5g L – Glutamine
Meal 2
6 Egg Whites/ 2 Egg Yolks Scrambled Egg With Spinach
Meal 3 (Lunch)
Tuna or Chicken (giving 30g – 35g of protein)
Green Vegetables
½ An Avocado
Brown Rice or Brown Rice Pasta (gluten free pasta)
Supplements – 1 Tab JBC Bombs
Meal 4
1 ½ Scoops of JBC Whey Protein (mixed with water)
5 Almonds
Pre – Workout Supplements (20 minutes before training)
2 Tabs JBC Bombs
5g Creatine Monohydrate
Meal 5 (Post – Workout)
1 Scoop of JBC Whey Protein
1 Large Banana
Supplements – 5g Creatine Monohydrate
Meal 6
Salmon Fillet
An Abundance of Green Vegetables
Meal 7
2 Scoops of JBC Pepto – Fusion Protein (mixed with water)
Include a Teaspoon of Organic Peanut Butter in Shake.
Supplements – 5g L- Glutamine
Notes:
I am Gluten Intolerant Hence the Gluten Free Products
I Eat Every 2 ½ - 3 Hours
I Drink 3 Litres of Water Daily (minimum)
Recommendation
“If you’re after results you obviously need to put the effort in, however in order for this to be possible you also need to be putting the right nutrients into your body. This is where JBC Nutrition comes in. I have been using the JBC products for a while now and would never choose any other supplement company. They helped me transform my body within a matter of 8 weeks, and I can honestly say I couldn't have done it without them. The products are not only the best value for money but are also of the highest quality. Being a Personal Trainer myself, I have always adhered to the quote “practice what you preach” so in order for me to get into shape and remain in the best possible condition, I look to JBC Nutrition for all my supplement needs.”
