Terry Crews workout and diet



Terry Crews workout and diet

 Terry Crews is a 6'2", 245 pounds, 44 years old former Defensive End/Linebacker NFL player-turned-actor. Terry Crews is known for his role in mainstream movies like White Chicks, The Longest Yard, and The Expendables. From September 1999 to April 2001, he was known as T-Money as a Battle Dome (American Gladiators rip-off) warrior.


Terry Crews NFL football

Debuted in 1991 for the Los Angeles Rams

Last played in 1995 for the Washington Redskins

Debuted in 1991 for the Los Angeles Rams

Last played in 1995 for the Washington Redskins

 

Terry Crews as gangsta boss T-Money in Battle Dome
From September 1999 to April 2001



Terry Crews is reputed for his impeccable lean and muscular physique. Here is his workout routine and his diet.

    Monday: Shoulder/Arms/Abs/Cardio

    Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)

        * Upright Rows: 1 set of 6 reps
        * Power Clean & Jerk: 1 set of 6 reps
        * Romanian Deadlifts: 1 set of 6 rep
        * Jump Squats: 1 set of 6 reps

    Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)

        * Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
        * Arnold Dumbbell Press: 1 set 10 reps
        * Lateral Raise: 1 set of 10 reps
        * Rear Dumbbell Flyes: 1 set of 10 reps

        * Hammer Dumbbell Curl: 4 sets of 10 reps

        * Rotator Cuff: 4 sets of 10 reps (30 seconds rest between each set)

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph


Tuesday: Back/Cardio

        * “Heavy” Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)

        * Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)

        * Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)

    Giant Set - Side to Side Chins:

        * 1 set of 6 reps, right
        * 1 set of 6 reps, left
        * 1 set of 3 reps, middle

        * Reverse Barbell Row: 4 sets of 10 reps (30 seconds rest between sets)

        * Machine Row: 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Seated Row: 4 sets of 10 reps (30 seconds rest between each set)

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph

   
Wednesday: Cardio Day

        * Treadmill: 45 minutes, 7.0 MPH (5 miles)

   
Thursday: Chest/Arms/Abs/Cardio

 

       * Power Clean & Jerk: 4 sets of 10 reps (30 seconds rest between each set)

        * Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

    Superset: (30 seconds rest between each set)

        * Dumbbell Flyes: 4 sets of 10 reps
        * Bicep Curl: 4 sets of 10 reps

    Superset: (30 seconds rest between each set)

        * Bar Dips: 1 set of 15 reps
        * Push-Ups: 4 sets of 20 reps

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph

Friday: Legs/Triceps/Abs/Cardio


        * Squats: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set)

    Superset: (30 seconds rest between each set)

        * Single Leg, Leg Press: 4 sets of 10 reps
        * Calf Raise: 4 sets of 10 reps

        * Hack Squat: 4 sets of 10 reps (30 seconds rest between each set)

        * Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

        * Leg Extensions: 4 sets of 10 reps (30 seconds rest between each set)

    Giant Set: (30 seconds rest between sets)

        * Crunches: 1 set to failure
        * Leg Raises: 1 set to failure

        * Cardio: 30 minutes treadmill at 3.5 miles at 7mph

    Saturday: Cardio Day

        * Treadmill: 30 minutes at 3.5 miles at 7mph

   
Sunday: Cardio or Optional Day Off:

        * Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)



As for nutrition, Crews meal plan would look like the following:

Meal #1: Apple & Vitamins
Meal #2: Protein Shake
Meal #3: Yogurt & Granola
Meal #4: Chicken Salad
Meal #5: Protein Shake
Meal #6: Chicken Breast

Terry Crews is not real big on limiting himself from "cheating", but he's big on portion control. He makes sure to carry a tub of protein in his car in case he can't get to any food.

http://en.wikipedia.org/wiki/Terry_Crews
http://www.muscleprodigy.com/terry-crews-workout-arcl-3095.html

Egg Yolks

Rich Piana diet

 

 

SERIES THREE Ep.#2 EAT BIG TO GET BIG with SUPERMUTANT

Rich Piana In this episode, Rich Piana explains in detail what his daily meal plan consists of and explains what he eats, and why he eats it. It's not your typical strict bodybuilder diet. Then again Rich doesn't really do anything by the book. He does what works well for him, and what might work well for him, may not work well for you. Never the less the premiss behind his eating habbits is to eat big to get big!


Eat Big to Get Big

And yes, the guy eats big!
The kitchen is one of his favorite place since he loves to eat.  Loving to eat is a good thing when you workout a couple hours a day.  It just turn into muscles.

1st Meal: 10 eggs white or 2 scoops of Whey + 4 packets of oat meals

2nd Meal: A Shake with 2 to 4 scoops of Mutant Mass + 2 scoops of Whey (can add oatmeal, bananas, peanut butter if he try to put weight on)

3rd Meal: 3 Chicken breasts + 2 cups of brown rice

Trains 2 hours later
4th Meal: Post workout shake 3 to 4 scoops of Mutant Mass + 2 scoops of Whey + 1 or 2 bananas

An hour later
5th Meal: Steaks or Fish or lean pork, maybe turkey + 2 cups of brown rice

6th Meal: His favorite snack 1 or 2 times a day.  A whole container of Greek yogourt + 2 scoops of chocolate Whey.  80 gr of protein and fat free.

7th Meal: Dinner go to restaurant eating Mexican food, Thai food, burgers or whatever he wants.

8th Meal: Ben & Jerry Chocolate Fudge Brownie. He got to have them every single night before he goes to bed.


Rich Piana eats a total of 8 to 9 meals a day.  8 to 10 scoops of Whey protein a day.

He says to eat more, more and more.  If you don't get big you probably ain't eating enough.

 

SERIES ONE Ep # 3: Feeding The SUPERMUTANT

Rich Piana In Episode 3 we take a look the nutritional needs of SUPERMUTANT Rich Piana and how he personally views nutrition for gaining mass.

Rich Piana says he train at least 3 hours a day because he enjoys it. He enjoys the gym since the age of 11. He says that today's 45 minutes training sessions to avoid overtraining are pure laziness. In Arnold time, bobybuilders used to train 4 to 6 hours a day.

 

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