#1 CELEBRITY PT | Diet and Workout Plan
By Myprotein Ambassador Danny Apollo Bruce:
A Leading Motivational Health Expert and
#1 Celebrity Personal Trainer
The days of hot weather, bbq nights and relaxing beach days will soon be upon us… and before you know it you’ll be searching for quick-fix fad diets to shift the pounds and gain some abs before Summer adventures begin!
Not this time… Our highly-reputable Myprotein Ambassador and Celebrity Personal Trainer Danny Apollo Bruce has kindly provided a vigorous, high-intensity 2-4 week workout regime and his example diet plan to help kick-start your journey of sculpting a fit, healthy body for life!
Danny Apollo’s Diet Plan
Nutrition is absolutely crucial in reaching fitness goals!
I have provided this diet plan specifically catered to my personal goals whilst at 225 lbs – getting ready to do a cover shoot.
The optimal goal with this particular diet is to maintain a full, large appearance whilst being lean. This is achieved by not cutting out all carbs and eating lean protein (225g daily).
By having some type of carbs within the nutrition plan, I have the energy throughout the day to train 3 x a day and coach my clients!
Meal 1: Oatmeal and Myprotein Impact Whey Protein Shake
Meal 2: 3 Chicken Breasts, Yams
Meal 3: 3 Chicken Breasts, Broccoli
Meal 4: Myprotein Impact Whey Protein Shake
Meal 5: 4 Tilapia, Spinach and Kale Salad with Balsamic Vinaigrette
Meal 6: 3 Chicken Breasts
Meal 7: MyProtein Impact Whey Protein Shake
Meal 8: Egg Whites, Green Veggies of choice
– Workout Plan –
The following 2 – 4 week training regime will ensure to deliver guaranteed results for those who have fitness goals of becoming stronger, leaner and/or toned! It’s not easy – otherwise everyone would do it!
Prepare yourself for change.
Dropset – A simple bodybuilding technique in which you perform sets of an exercise until you can’t anymore (failure) to then drop the weight and continue to lift again until failure… an so on! High intensity and effective!
Superset – Simply performing two exercises in a row without any rest time. Supersets add intensity to your workout to contribute to losing fat and gaining muscle!
Need that burst of energy before you start?… You might just need it!
Consuming pre-workout 30 minutes before starting your training session will give you a boost of energy to focus on exceeding your potential down to every last rep!
Just 2 scoops of Myprotein’s MYPRE will supply you with a whopping 400mg of caffeine, 4g Creatine for a enhancing strength and power boost and 4g BCAA’s for effective muscle recovery!
|EXERCISE||SETS and REPS|
|Leg Press (Single leg)||3 x 16, 13, 11|
|Leg Press (Normal)||3 x 7 and 2 DS of 9|
|Incline Dumbbell Lunges||2 x 11|
|Single Leg Extensions||2 x 11|
|Leg Extension (Normal) SS Calf Raises||2 DS of 16|
|Leg Curls (Heavy)||4 x 8, 1 DS x 9|
|Stiff Leg Deadlifts||4 x 16|
|Wall Holds: 90 degrees||3 x 90 seconds|
|Close Leg Squats (Light)||3 x 51|
|EXERCISE||SETS and REPS|
|Pull ups||4 x 26|
|One Arm Dumbbell Row||4 x 11|
|Machine Pull Downs||4 x 30, 25, 20, 15, 12, 10|
|Dumbbell Incline Press||6 x 30, 25, 20, 15, 12, 10|
|Flat Bench Press||2 x 9|
|Machine Press||2 x 16|
|Cable Fly Incline||Flat 5 x 9|
|Cable Fly Decline||Flat 5 x 9|
Finish with an Ab Workout (mix it up a little!): 11-16 Minutes
Why 11-16 minutes?
People are built to do the 10-15 minutes.
They follow what their friend is doing, what one book/just one source tells them or what everyone else is doing.
If you read something that says; doing 1 push up everyday will get you buff – will you do it? Will you believe the end result will be getting buff? Some might and will try it!
The first minute people often complain and make excuses, the last minute they will grunt and make excuses, breaking their form and doing whatever they can to get through the workout… So I change the time to 11-16 minutes to give you the extra “umfff” for that extra push to get through your workout!
A rest day in a training plan is like the jelly to your peanut butter…You will never let the magic happen with only half the ingredients!
It is important to let your muscles relax after placing great strain on them during workouts as this time will allow for effective recovery of muscle tears that occur during lifting weights.
The immune system needs to time to heal muscle tears in order to slowly build muscle layer upon layer each time you workout… Training would be pretty pointless otherwise.
Yes, it is extremely common for people to fall in love with working out in which they wish to skip rest day, just like any other athlete… but you must refrain from this!
Use the time to stretch and foam roll to loosen up tight muscles… it will be incredibly beneficial in your next workout in addition to helping sooth muscle pain!
Let. Your. Body. Rest!
Muscle Recovery = BIGGER GAINS!
Branch Chain Amino Acids (BCAA’s) reduce muscle breakdown, increase protein synthesis and support the growth and maintenance of lean muscle mass, making it the perfect all-in-one recovery supplement!
BCAA’s are available is capsule and powder form to conveniently add to water or your protein shake! [/su_box]
|EXERCISE||SETS x REPS|
|Cable Triceps Pushdowns||4 x 11|
|Cable Tricep Extensions (Normal grip)||4 x 11|
|Cable Tricep Extensions (Reverse grip)||4 x 11|
|Tricep Skull Crushers (Flat Bench)||30, 25, 20 reps|
|Single Arm Dumbbell Bicep Curls||2 x 14, 12|
|Straight Bar Bicep Curls (Wide Grip)||4 x 30, 25, 20, 15|
|Preacher Bench Close Grip Curls||4 x 13, 11, 9, 7|
|Reverse Grip Arm Curls||4 x 11|
|Standing Peak Curls SS Dumbbell Forearm Curls||4 x 11 SS 2 x failure|
|EXERCISE||SETS x REPS|
|Arnold Press Light Warm up||3 x 9|
|Seated Military Press||8 x 20,15,12,10,8,6,4,4,|
|Close Grip Pull Downs||4 x 30, 25, 20, 15|
|Dumbbell Shoulder Press||8 x 11|
|SS: Lateral Shoulder Raises||8 x 11|
|Pull ups||2 x failure (1 min pause at bottom)|
|Machine Back Fly’s||2 x 11|
|SS: Front Lateral Raises||2 x 11|
Saturday (Outdoors): Full Body Circuit Training
Not everyone wants to workout in the gym setting, so I am very creative with their training routines!
To do these workouts you will need resistance bands and/or assistance bands – go find a tree, a bar or something to do help you!
|EXERCISE||SETS x REPS|
|Up Hill Yard Sprints||11 x 40 Yards|
|Push ups||150 – 201|
|Bicep Curls||4 x failure|
|Tricep Extensions||4 x failure|
|Front Shoulder Raises||3 x failure|
|Uphill Walking Lunges||3 x 100 metres|
The thought of completing so many pull ups may extreme… but the point of the training is to build your confidence to exceed your potential!
Pull ups are a natural movement and they build your muscular endurance. Some people, rock climb, do bouldering, or some kind of activity which requires them to work their back muscles amongst other things and they climb for long periods of times, taking rest in between their climbing sessions.
When you utilize the assistance band, you can get a few extra reps out of the pull-ups which will increase your endurance and strength within one week.
We could put 101 RP next to the rep count on the pull-ups/pushups for everyday gym goers,”Rest Pause.” This will use your muscles and you will grow. It’s like you are taking a pause in between each of the reps.
Let’s say you do 24, then pause for 2-3 seconds, re-energize your body and rep again: with the hesitation in between the reps, you are tricking your body to stimulate the muscle fibers and growing your muscles.
Utilizing RP instead of doing forced reps and negatives, you are using a different method to get the same results, doing 1 less workout and without the extra risk of injuries in those techniques and you don’t need a spotter.
Finish with an Ab Workout: (Again, mix it up a little!): 11-16 Minutes
Kick start your metabolism everyday with morning cardio for 1 hour!
This is completely your choice! Mix it up a little and try some:
– Skipping, etc
People love to challenge themselves all the time!
Think of it this way, with my boxer’s they all do different training than any other boxer – Most of these boxing coaches have 40 years experience and are former boxers and they follow the same methods as everyone else doing pad work to try and get their athlete better and get regular results.
Maybe one or two of their fights are televised, they train 5-6 hours daily, 1 or 2 of their guys out of their hundreds on their resume have decent records.
Whereas, I not only do pad work, for maybe 20 minutes, I will personally get in the ring and spar them; regardless of their size, seeing any area that we need to improve for them to become a killing machine in the ring. Our training lasts maybe 3 hours a day.
All 16 of my boxers are undefeated, let alone, all of them are published in magazines, newspapers, get interviews and are sponsored/have endorsement contracts. We don’t just train physically, but mentally as well. I make them read books and quiz-test randomly. Reason being, I can stimulate their mind at any given time, unexpectedly.
Take home message
These workouts may seem extreme but you can easily make progress with each one if you remove excuses and change your mindset… it’s all about building confidence!
The day you remove these self imposed limitations of yourselves, you will see a massive change physically/mentally, in which you will be able to grow in many areas!
“Realistic is the most common road to mediocrity” – Will Smith
“THINK UNREALISTIC AND GROW” – DANNY APOLLO BRUCE