The Iron Man program is the third and final phase of this six week superhero program. Phase three will build a leaner, more muscular physique. Perform the workouts over a four day period per week for the final two weeks. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday, Saturday, and Sunday off.
Note: A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.
Iron Mans Diet
Meal 1 ¼ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
Meal 2 1 cup of Greek yogurt, 2 oz. of mixed nuts.
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, small salad with oil-based dressing.
Meal 4 (Pre workout) 1 apple, 1 scoop of whey protein combined with water.
Meal 5 (Post workout) 2 scoops of whey protein combined with 1 cup of skim milk.
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey, 2 cups of mixed vegetables or any vegetable of your choice.
Note: Drink at least one gallon of water throughout the day.
Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat.
*Off days and supplements
On off days you will eliminate the post workout meal on all phases of this program.If you want to include other supplements to the program try adding 5 grams of creatine and 2-3 grams of beta-alanine to both the pre and post workout meals.