Bri­an Chin Le­ung

So you are play­ing mas next year. Don't wait un­til Jan­u­ary 2010 to start train­ing; do so now! Peo­ple who wait un­til Jan­u­ary to start train­ing for mas are usu­al­ly seen fran­ti­cal­ly run­ning around the Queen's Park Sa­van­nah, right up to Car­ni­val Fri­day, like chick­ens with­out heads. I am of­fer­ing you a new strat­e­gy that will change your Car­ni­val look from mediocre to drop-dead gor­geous.

Plan of ac­tion

Since you may not have worked out for the past cou­ple of months, I want you to spend the first two weeks of Sep­tem­ber do­ing car­dio, five days per week. Do what­ev­er you like–Tae Bo, run­ning, bik­ing, swim­ming, etc–but do it for at least 45min­utes each ses­sion. Af­ter this two-week pe­ri­od, you are go­ing to add weight train­ing to the equa­tion. In ad­di­tion to your five car­dio ses­sions, I want three weight train­ing ses­sions per week till the end of Oc­to­ber. In your weight train­ing work­outs, be sure to in­clude com­pound move­ments like squats, dead lifts and clean and press. At the be­gin­ning of Oc­to­ber, I al­so want you to watch your nu­tri­tion­al in­take.

Train­ing sched­ule for No­vem­ber and De­cem­ber

In No­vem­ber and De­cem­ber, you are go­ing to cut your car­dio to three times per week and in­crease your weight train­ing to four times per week. You are al­so go­ing to be­come very se­lec­tive in your car­bo­hy­drate in­take. Choose carbs that car­ry a low Glycemic In­dex rat­ing, like sweet pota­toes and or­gan­ic brown rice. Start eat­ing clean; your pro­tein choic­es should on­ly be egg whites, fish and lean turkey, to­geth­er with fresh veg­eta­bles. Avoid so­das and all fruit juice. Ac­quire a taste for pure, clean wa­ter once again.

Spe­cif­ic train­ing for Jan­u­ary 2010

At the be­gin­ning of Jan­u­ary, car­dio is go­ing to be placed on the back-burn­er (on­ly on week­ends). By the end of the sec­ond week in Jan­u­ary 2010, I want you to stop all car­dio and in­crease your weight train­ing to five days per week. Re­mem­ber, Car­ni­val is Feb­ru­ary 15-16, 2010 and you are go­ing for a spe­cial car­ni­val look. Pump iron hard in this four-week pe­ri­od, while you con­tin­ue to eat clean.

Per­form­ing lots of car­dio will open your ap­petite for carbs, which is not what I want for you four weeks be­fore Car­ni­val. Re­mem­ber, you must be eat­ing clean for this strat­e­gy to work. See you in the band. Keep Train­ing.