Basic Workout and Diet Routine of Jason Berk

Recently, I was discussing various weight training topics including proper diet with a friend.  Following the conversation, I invited him  to write a quick article explaining his basic weight lifting routine, diet and weight loss secrets..

His name is Jason Berk and he takes his workouts and diets very seriously.  Therefore, you are well advised to follow this and any of his upcoming columns as this guy really knows his stuff.

Jason has been invited by the magazine to participate as a guest contibutor.

Basic Workout and Diet Routine of Jason Berk:

 Workout: 

5-6 days per week if feasible.

Focus: 

Individual muscle groups per day stacking max two on some routines.

Rotation: 

Switching workout routines is a must! Every three to four weeks is sufficient in order to shock the muscle, disabling if from getting too comfortable with one exercise.  The result of this practice is faster, more significant gains in training.

• Searching the web for different workout routines is an easy, efficient way to do this and gives some variety to your training.  Trying new workouts also makes it easier to focus due to the variety in exercises.  Repetition can be very boring!

 

Depending on which workout routine you decide to chose during each rotation will determine your schedule every week.  Depending on individual goals such as putting on size or cutting down will determine the different exercises you will perform at the gym.  Sets and reps will change the goals you set for yourself.  An easy way to understand which routine is the right one for your particular goal is by specifying your search on the web, bulking or cutting. 

An example of a week’s day to day routine is listed below:

Monday:  Chest (4-6 sets) (8-12 reps)

Tuesday:  Back (4-6 sets) (8-12 reps)

End with abs

Wednesday: Legs 4-6 sets) (8-12 reps)

Thursday:  Arms (Bi’s & Tri’s) (4-6 sets) (8-12 reps)

End with abs

Friday:  Shoulders (4-6 sets) (8-12 reps)

Saturday: 

Cardio and abs

Sunday:  Off

• One hour to an hour in a half is sufficient enough for a good workout
• By working one muscle group a day it enables you to focus more energy on that one particular part of your body along with giving it enough time for recovery.

 

During bulking I normally don’t focus a lot of attention on cardio and try to take in a high amount of calories.  While cutting up I try to put in more time with cardio and limit my calorie intake.  All calories taken in are clean calories staying away from greasy, fatty foods in both bulking and cutting phases.  The weekends can be used as your cheat meal days due to the fact that keeping too clean of a diet can be very difficult to follow. 

 

Supplement and diet:

 

Listed below is my own personal diet and supplement intake. 

Monday-Friday

(Breakfast 7:30am)

 Syntha 6 protein shake

4 eggs, 2 whole-2 egg whites or oatmeal

(Snack 10:00am)

Protein beef stick/granola bar/fruit (switching throughout the week)

(Lunch 12:30pm)

Whey protein shake

Brown rice mixed with chicken or ground turkey

(Snack 5:30pm)

Something small (ex: fruit/yogurt/protein shake) something little!

Pre-work out (NO explode/NO vapor)

(Gym 6:00pm-7:30)

(Whey protein shake 7:45pm)

(Dinner 8:00pm)

Chicken/fish/ground turkey (choose one)

Vegetables

(Late night 10:00pm)

Casein protein shake

Saturday & Sunday

During the weekends my schedule usually changes and so does my food intake.  I try to keep up with a lot of the protein and stick to most of my regular diet throwing in a little different variety of foods as my cheat meal. 

 Vitamins are also taken everyday throughout this routine:  (animal packs/fish oils/B-complex etc.)