DIET

LIKE
REGAN
2020 ROAD TO OLYMPIA DIET PLAN
VOLUME 1
 TRAIN DAY MEAL PLAN  

MEAL 1:

2 whole eggs + 4oz chicken breast

60g Cream of rice

1 scoop daily cleanse (put in COR after cooked and stir, add more water to make bigger)

½ cup blueberries or raspberries

5g fish oil (1 tsp)

MEAL 2:

7oz. Chicken Breast or wild white fish

200g white jasmine/ sushi rice

MEAL 3: PRE-WORKOUT MEAL

6oz Chicken breast (cooked)

200g white jasmine/ sushi rice

POST-WORKOUT:

50g GAT Carbotein

10g GAT Glutemine

10g GAT Flex EEA’s

5g GGAT Creatine

(To save 10% on all GAT supplement use code: GRIMES)

MEAL 4: (45min - 1 hour after carb drink)

7oz wild white fish

200g white jasmine/ sushi rice

1 apple

MEAL 5:

8oz Flank Steak

1 cup celery, zucchini, cucumber, bell pepper (pick one)

MEAL 6:

8oz wild salmon

1 cup celery, zucchini, cucumber, bell pepper (pick one)

 HIGH DAY MEAL PLAN
MEAL 1:
 

2 whole eggs + 3oz chicken breast

90g Cream of rice

1 scoop daily cleanse (put in COR after cooked and stir, add more water to make bigger)

½ cup blueberries or raspberries

5g fish oil (1 tsp)

MEAL 2:

6oz. Chicken Breast or White Fish

300g white jasmine/ sushi rice

MEAL 3: PRE-WORKOUT MEAL

6oz Chicken breast (cooked)

300g white jasmine/ sushi rice

POST-WORKOUT:

50g GAT Carbotein

10g GAT Glutemine

10g GAT Flex EEA’s

5g GAT Creatine

(To save 10% on all GAT supplement use code: GRIMES)

MEAL 4: (45min - 1 hour after carb drink)

Cheat Meal OR

OFF DAY DIET

6oz wild fish

300g white jasmine/ sushi rice

1 apple

MEAL 5:
Lower all rice portions to 100g and
6oz Wild Salmon cream of rice to 50g
300g white jasmine/sushi rice

MEAL 6:

1.5 scoop GAT Whey Protein

90g cream of rice

MEAL PLAN BY: @DORIAN_HAMILTON
MY GAT STACK 10% Off Auto Discount

FLEXX EAA'S
The human body uses amino acids to break down food, grow, repair body tissue, build

muscle, and perform many other important body functions. Flexx Essential Amino Acids

(EAAs) contains the full matrix of essential amino acids to support your body’s needs with

the nine essential amino acids it cannot produce itself. Flexx EAAs also have an added

electrolyte complex for hydration with zero sugars.

CREATINE
Gat Creatine Monohydrate is the most scientifically studied form of creatine available.

Creatine is a naturally occurring metabolite found in muscle tissue. It helps rapidly

resynthesize ATP, the ultimate form of energy used by muscle cells to generate force (muscle

contraction). Creatine has been clinically shown to improve muscle strength, torque and

performance.* GAT Creatine is micronized to help maximize absorption and utilization

NITRAFLEX PUMP
Feel the power of NITRAFLEX PUMP, and crush workouts with seething intensity. You

won’t believe it’s stim-free! Carnosyn® Beta-Alanine enhances muscle’s hydrogen (H+) ion

buffering. Agmatine increases energy for heightened performance. L-Taurine increases

alertness, strengthens the heart and reduces blood pressure. NITRAFLEX PUMP is truly a

power-packed pre-workout pump matrix for today’s athletes!

L-GLUTAMINE
GAT L-Glutamine is pure amino acid and potent enough to be used by some of the world’s

greatest physique & performance athletes. Each serving supplies 5.0g of high-quality L-

Glutamine. Because it is unflavored, this product can easily be added to protein shakes, pre-

or post-workout drinks, or your favorite beverage. Each serving of this product supplies

5,000 mg (5.0 g) of pharmaceutical-quality L-glutamine.

WHEY PROTEIN
Delicious Protein Blend Shake with Power-Packed Nutrients for Lean Muscle. Fast-Acting

Whey Protein is an Optimal Source Of Protein To Maintain And Build Lean Muscle.

Each scoop of GAT Whey Protein is packed with 25g of fast-acting 100% premium whey

protein that gets straight to work on your muscles.

FOOD BRANDS I USE
MEAL PREP
AUTO DISCOUNT
PERSONAL MODIFICATIONS
Take into consideration my weight currently

being 254lbs in the morning so you will have

to adjust your carbs accordingly

BULKING - Add 50g of weighted rice to

your carb meals, If not gaining weight at

desired rate add 50g more.

SHREDDING - Pull 50g of weighted rice

from your carb meals, if you are not losing

weight at the rate you desire pull 50g more.

TRAIN
WITH
REGAN
2020 ROAD TO OLYMPIA TRAINING PLAN
VOLUME 1
MONDAY: BACK & CALVES
Warm up:

3x10 pull ups (hand grip outside shoulder

width)

1. Close Grip Pulldowns 3 x 8-12 (2 sec contraction / 4 sec eccentric) last two sets you

will do a single drop set failure towards 8 reps strip weight then hit the drop

for 12 reps. Rest between sets 2mins. Many warm up sets as it takes.

2. Single Arm Lower Lat Machine Row 3 x 8-15 (focus on the eccentric by fully

lengthening your lat on each rep) 2min rest between sets. Couple warm up sets prior

reps anywhere from 6-8 to get a good feel on which weight will be your true workout

sets.

3. T-bar Row aka Landmine Row 3x6 lock N load method. Start with a plate hit for 6

reps keep adding a plate till you can’t complete 6 reps then bring it down by 6 reps

till you’re at 1 plate left. 3min rest between sets. (Use the close grip handle)

4. Lat Pulldown Hammer Strength 3x12 (1 sec contraction/4 sec eccentric superset stiff

arm pull downs 3 x 12-15 (1sec contraction/3sec eccentric)

5. Seated Calve Raises FST method 7x15-20 (20-30sec rest between sets)
TUESDAY: CHEST & CORE
 1. Pec Fly Pre-Exhaustion 3 x 15-20 (2 sec hold each contraction (90sec rest

between sets)

2. Incline Hammer Press Tempo contrast method 3 x 4 sec press/4 sec eccentric

for 2 reps then fast press up normal press down 2 reps that’s 1 cycle repeat each

cycle 3-4 times per set. (Nasty fucking pump)

3. Incline Smith Machine Bench set at 45-degree 3 x 8 (1-2 method) lower the

bar to your chest then press half way then control back to your chest then press

full range. That’s 1 rep goal is 8 reps like this. 2-3min rest between sets.

4. Flat Hammer Press 3 x 8-12/superset decline cable cross overs 3 x 12-15 (2 sec

contraction each rep/3 sec eccentric)

5. Hanging Leg Raises 3x 20-25

 WEDNESDAY: QAUDRICEPS
Warm up Leg Extension 2 x 20 (light)

Warm up Lying leg curl 2 x 15 (light)

1. Hack Squat 5x10 (2sec pause at the bottom (2 min rest for first 3 sets. (3 min

rest for last 2 sets)

2. Leg Press 4 x 10 (5 sec eccentric with 5 sec concentric) last set once

completed strip weight for a drop set for 20 all out no tempo needed. 2 min rest

between sets (3 min rest before last top set).

3. Leg Extension 4x15 (5 partials after last rep on each set.) 90 sec rest between

sets.

4. Superset:

A) Walking Lunges 1 x 75 (per leg)

B)Lying Leg Curls 3 x 20 (2 sec hold/4 sec Eccentric) (90 sec rest between sets).
THURSDAY: SHOULDERS
1. Machine Side Laterals 4 x 15 (4 sec eccentric each rep) 2 min rest between

sets.

2. Smith Machine Shoulder Press tempo contrast method 3 x 4 sec press/4

sec eccentric for 2 reps then fast press up normal press down 2 reps that’s 1

cycle repeat each cycle 3-4 times per set

3. Cable Rope Front Raises 4x15 (4 sec eccentric each rep) 90 sec rest

between sets

4.Reverse Pec Deck 3 x 15 (2 sec hold each contraction).

5. Incline Bench Chest Supported Dumbbell Reverse Fly’s  3 x 15 (2 sec hold

each contraction/ Superset with: Rope Upright Rows  3 x 15 (1 sec hold each

contraction (lean slightly back to get full range of motion) 2min rest between

sets.
Warmup:
FRIDAY: ARMS
Triceps Rope Pushdowns 3x15

1. Overhead Rope Extension 4 x 15-20 (loading the stretch/keep Elbows at

45 degree (dropset on last set drop 10lbs and hit many you can to failure)

2. Smith Machine Close Grip bench 3x8-15 (3 sec eccentric Superset with:

Dumbbell Skull Crushers 3 x 15-20)

3. Reverse Grip Cable Pushdowns 3 x1 5 triple drop (15,20,20)

4. 45-degree Incline Bench Db curls 4 x 8-12 (4 sec eccentric /2 sec hold)

Superset with: Db Hammer Curl heavy load 4 x 8-10)

5. Standing Barbell Curl Wide Grip 3 x 12-15 (4 sec negative)

SATURDAY: HAMSTRINGS
1. Lying leg Curls 4 x 8-12 (1-2 method) come up half way control

lowering then squeeze up to full range that’s 1 rep repeat for 8-12 reps.

(2min rest between)

2. Dumbbell Stiff Legs 3 x 8-12 (control the way down as your pulling up

squeeze your glutes as you get closer towards the top). 90sec rest between

sets.

3. Seated Leg Curl 4x20 (2 sec contraction/4 sec eccentric (5 partials after

last rep on each set) 2min rest between sets.

4. Barbell Hip Thrust 4 x 10-15 (3 sec contraction control lowering then

drive hips back into full contraction for 3 sec contraction. (2min rest

between sets).

5. Leg Extension FST method: 7x20 (20-30 sec rest between

sets. 5 eccentric each rep. (3 warm ups sets prior reps around 10-15

MY TRAINING COACH: @KYLE_SMITH_FIT16

 CARDIO
OFF DAYS: 45 minutes steady state treadmill 5-6% incline 

TRAIN DAYS: 6 intervals on elliptical /bike/stepmill.

3 minutes easy 1 minute very hard! Should take 27 minutes

OR 40 minutes steady state on incline treadmill. Done as fasted

or between meal 5 & 6.

POST WORKOUT: 10 minutes stepmill post workout

DISCLAIMER
This is my exact training program, rep for rep, set for set.

When an adjustment is made I will release volume two, and

have it available on www.regangrimes.com so you can continue

to train like a pro!!

REGAN
ES
GRIM