{"id":4434424,"date":"2023-11-07T08:37:14","date_gmt":"2023-11-07T13:37:14","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=getstacked_workout&#038;p=4434424"},"modified":"2023-11-07T08:57:12","modified_gmt":"2023-11-07T13:57:12","slug":"the-athletes-diet-supplement-and-training-program","status":"publish","type":"getstacked_workout","link":"https:\/\/corygfitness.com\/getstacked_workout\/the-athletes-diet-supplement-and-training-program\/","title":{"rendered":"THE ATHLETES DIET, SUPPLEMENT AND TRAINING PROGRAM"},"content":{"rendered":"","protected":false},"featured_media":4434432,"template":"","meta":[],"better_featured_image":{"id":4434432,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":"800","height":"533","file":"2023\/11\/AthletesDietPage800.png","sizes":{"medium":{"file":"AthletesDietPage800-300x200.png","width":"300","height":"200","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2023\/11\/AthletesDietPage800-300x200.png"},"thumbnail":{"file":"AthletesDietPage800-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2023\/11\/AthletesDietPage800-150x150.png"},"medium_large":{"file":"AthletesDietPage800-768x512.png","width":"768","height":"512","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2023\/11\/AthletesDietPage800-768x512.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}},"post":4434424,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2023\/11\/AthletesDietPage800.png"},"acf":{"daily_workout":[{"day":["WORKOUT INFO"],"day_info":"<p>Full Grocery Store Trip<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8gd\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Welcome to the local IGA grocery store in Granville, OH. In this video, CoryG will take you through exactly what you need to succeed on the Athlete&#8217;s Diet &amp; Supplement plan. Eliminate the guesswork and make it easy on yourself.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Meal #1: Breakfast<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8gw\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Meal 1: Breakfast on the The Athlete&#8217;s Diet &amp; Supplement Plan. Protein &amp; Fat for breakfast. Keep it basic and keep it simple.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Mid-morning Snack: Protein Shake<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8hm\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Mid-morning Snack: Protein Shake mixed with water or coconut milk.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Meal #2: Lunch<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8i5\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Protein + Carbohydrate + Fat<\/p>\n<p>Lean meat paired with rice or sweet potatoes + 3 handfuls of assorted nuts<\/p>\n<p>GREENS: 1 Scoop Mix with 8-12 oz. of water or mix in with an extra scoop of Amino Recovery<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Mid-afternoon Snack: Protein Shake<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8ip\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Mid-morning Snack: Protein Shake mixed with water or coconut milk.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Nighttime Spike<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8j6\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Protein + Added Fruit Source<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Full Meal Breakdown<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8jp\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Here&#8217;s the full meal breakdown for The Athlete&#8217;s Diet &amp; Supplement Plan.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Meal Conclusion<\/p>\n","exercise_info":"<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/s3r8k7\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>The conclusion: meals + supplements.<\/p>\n"},{"day":["WORKOUT INFO"],"day_info":"<p>Training Program<\/p>\n","exercise_info":"<h3 style=\"text-align: center;\"><strong>MONDAY &#8211; DEADLIFT, HAMSTRINGS &amp; HEAVY BACK<\/strong><\/h3>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rtiw2w\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>WARMUP: GENERAL PHYSICAL PREPAREDNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">Change order each time<\/p>\n<p style=\"text-align: center;\">Sled Drag or Deadmill: 2-3 minutes<br \/>\nLunges: 2-3 minutes<br \/>\nFarmers Carry: 2-3 minutes<br \/>\nBox Squats: 2-3 minutes<br \/>\nLow Back Extensions: 2 sets 15 reps<br \/>\nAnkle Weight Hamstrings: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>FRONT SQUAT<\/strong><\/h4>\n<p style=\"text-align: center;\">1-count pause to a Max<br \/>\n3, 3, 3, 1, 1, 1 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONJUGATE DEADLIFT MAX <\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Deficit Wave<\/strong><\/p>\n<p style=\"text-align: center;\">Week 1: 1 Thick Mat, 1 Thin Mat<br \/>\nWeek 2: 1 Thick Mat<br \/>\nWeek 3: 1 Thin Mat<br \/>\nWeek 4: Straight Weight off the floor<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted GHD (even if you add 10lbs): 5 reps<br \/>\nWeighted Back Extensions (1-2 plates): 5 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>PYRAMID SET BACK SUPERSET: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Chin-ups: 10, 8, 6, 4, 15 reps (use band if needed to get 20)<\/p>\n<p style=\"text-align: center;\">1 Arm Rows: 10, 8, 6, 4, 15 reps<\/p>\n<p style=\"text-align: center;\">Banded Arrows: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Mike Mentzer Pre Exhaust<\/strong><\/p>\n<p style=\"text-align: center;\">1 Arm Pulldowns: 12 reps each<br \/>\nWide-grip Pulldowns or Pull-ups: To failure<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>AB CIRCUIT: 3-4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Leg Lifts: 15-20 reps<br \/>\nKnee-ups: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><strong>TUESDAY &#8211; HEAVY CHEST, LIGHT BACK &amp; HEAVY TRICEPS<\/strong><\/h3>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rtiw3d\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>WARMUP: GENERAL PHYSICAL PREPAREDNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">Change order each time<\/p>\n<p style=\"text-align: center;\">Sled Drag or Deadmill: 2-3 minutes<br \/>\nLunges: 2-3 minutes<br \/>\nFarmers Carry: 2-3 minutes<br \/>\nBox Squats: 2-3 minutes<br \/>\nLow Back Extensions: 2 sets 15 reps<br \/>\nAnkle Weight Hamstrings: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>WARMUP: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Banded Arrows: 15 reps<br \/>\nRotator Cuff: 15 reps<br \/>\nV-Bar Pulldowns: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONJUGATE BENCH MAX<\/strong><\/h4>\n<p style=\"text-align: center;\">Week 1: 3-count pause<br \/>\nWeek 2: 2-count pause<br \/>\nWeek 3: 1-count pause<br \/>\nWeek 4: 5-count pause<\/p>\n<p style=\"text-align: center;\"><strong>*High rep Pulldowns in between sets for 15 reps<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>*If you&#8217;re pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>7 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\">Dumbbell Bench Press: 8 reps<br \/>\nBanded Arrows: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Mike Mentzer Pre Exhaust<\/strong><\/p>\n<p style=\"text-align: center;\">Band Flys: 15 reps<br \/>\nIncline Barbell or Dumbbell Bench: To failure set with 95-135 lbs<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Mike Mentzer Pre Exhaust<\/strong><\/p>\n<p style=\"text-align: center;\">Rope Pushdowns: 12 reps heavy<br \/>\nSkullcrushers: To failure w\/ a moderate weight<br \/>\n(Touch nose or forehead)<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>AB CIRCUIT: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Leg Raises: 15 reps<br \/>\nKnee-ups: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><strong>WEDNESDAY &#8211; BACK SQUATS, QUADS &amp; HAMSTRINGS<\/strong><\/h3>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rtiw3p\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>WARMUP: GENERAL PHYSICAL PREPAREDNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">Change order each time<\/p>\n<p style=\"text-align: center;\">Sled Drag or Deadmill: 2-3 minutes<br \/>\nLunges: 2-3 minutes<br \/>\nFarmers Carry: 2-3 minutes<br \/>\nBox Squats: 2-3 minutes<br \/>\nLow Back Extensions: 2 sets 15 reps<br \/>\nAnkle Weight Hamstrings: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>BACK SQUAT MAX EFFORT WORK<\/strong><\/h4>\n<p style=\"text-align: center;\">Week 1: 3 Rep Max<br \/>\nWeek 2: 2 Rep Max<br \/>\nWeek 3: 1 Rep Max<br \/>\nWeek 4: 0 bands to a 1 Rep Max<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>Mike Mentzer Pre Exhaust<\/strong><\/p>\n<p style=\"text-align: center;\">Leg Extensions: 10-12 reps each<br \/>\nHigh Bar Back Squats (heels up): To failure w\/ 135 lbs<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\">HIGH REP HAMSTRINGS: 2-3 SET SUPERSET<\/h4>\n<p style=\"text-align: center;\">GHD: 20-25 reps<br \/>\nAnkle Weight Hamstrings: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>AB CIRCUIT: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Leg Raises: 15-20 reps<br \/>\nKnee-ups: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><strong>THURSDAY &#8211; DYNAMIC DAY<\/strong><\/h3>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rtiw44\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>WARMUP: GENERAL PHYSICAL PREPAREDNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">Change order each time<\/p>\n<p style=\"text-align: center;\">Sled Drag or Deadmill: 2-3 minutes<br \/>\nLunges: 2-3 minutes<br \/>\nFarmers Carry: 2-3 minutes<br \/>\nBox Squats: 2-3 minutes<br \/>\nLow Back Extensions: 2 sets 15 reps<br \/>\nAnkle Weight Hamstrings: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>SPEED FRONT SQUAT<\/strong><\/h4>\n<p style=\"text-align: center;\">7 sets of 2 reps<br \/>\nAt 50-70% of your 1 Rep Max<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CLEANS<\/strong><\/h4>\n<p style=\"text-align: center;\">7 sets of 2 reps<\/p>\n<p style=\"text-align: center;\">Week 1: Below knee<br \/>\nWeek 2: From the floor<br \/>\nWeek 3: Off 1 Bumper plate<br \/>\nWeek 4: Off 2 Bumper plates<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>JUMPS <\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>4 sets of 5 reps<\/strong><\/p>\n<p style=\"text-align: center;\">Week 1: Max Height &#8211; 1 step<br \/>\nWeek 2: Max Height &#8211; 1 step w\/ 3-lb ankle weights<br \/>\nWeek 3: Max Height &#8211; 1 step w\/ 5-lb. ankle weights<br \/>\nWeek 4: Max Height &#8211; run step &#8211; jump high!<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>KETTLEBELL SWINGS<\/strong><\/h4>\n<p style=\"text-align: center;\">2 minutes for reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Leg Lifts: 3 sets of 10-20 reps<br \/>\nKnee-ups: 3 sets of 10-20 reps<br \/>\nAb Bench: 4 minutes<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><strong>FRIDAY &#8211; MINI OR ORIGINAL ARM GAUNTLET<\/strong><\/h3>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rtivbv\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4 style=\"text-align: center;\"><strong>WARMUP: GENERAL PHYSICAL PREPAREDNESS<\/strong><\/h4>\n<p style=\"text-align: center;\">Change order each time<\/p>\n<p style=\"text-align: center;\">Sled Drag or Deadmill: 2-3 minutes<br \/>\nLunges: 2-3 minutes<br \/>\nFarmers Carry: 2-3 minutes<br \/>\nBox Squats: 2-3 minutes<br \/>\nLow Back Extensions: 2 sets 15 reps<br \/>\nAnkle Weight Hamstrings: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>BICEP RIDICULOUSNESS: 4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Barbell Curls: 25 reps<br \/>\nBicep Machine: 25 reps<br \/>\nIncline Curls: 8 reps, 5 count twist, 4 more reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>TRICEP RIDICULOUSNESS: 4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Bar Skullcrushers: 25 reps<br \/>\nOverhead Rope Tricep Extensions: 25 reps<br \/>\nStraight Bar Pushdowns: 9 reps, 9 1\/.4 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HEAVY MINI GAUNTLET: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Alternating DB Curls: 10 reps<br \/>\nDumbbell Rollbacks: 10 reps<br \/>\nDB Hammer Curls: 10 reps<br \/>\nOverhead Pushdowns: 10 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HIGH REP FINISHER: 3-4 SET SUPERSET<\/strong><\/h4>\n<p style=\"text-align: center;\">Bicep Machine: 40 reps<br \/>\nBand Pushdowns: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>AB CIRCUIT: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Straight Leg Raises: 15 reps<br \/>\nKnee-ups: 15 reps<br \/>\nAb Wheels: 15 reps<br \/>\nWeighted Crunches: 15 reps<br \/>\nStick Twists: 15 reps<\/p>\n"}],"tab":false,"show":"no"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>THE ATHLETES DIET, SUPPLEMENT 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