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FMC Episode - 12 - AC, Fursuiting & Achilles


Zak
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Furry-Muscle Cast - Episode – 12

Next Cast July, 20th 10PM EST / 9 CST / 8 MST / 7PST

1. AnthroCon Review

2. Fursuiteing

3. Tanning Do’s & Don’ts for summer and contest

- Melanocyte cells in your skin produce melanin, which is responsible for your skin color.

- Tan gradually. If you're going to be in the sun, limit your exposure. Instead of spending 3 hours in direct sun in one day, try to break your tanning sessions into smaller pieces, such as one hour or a half hour at a time.

- This reduces the likelihood of sunburn and also gives your body time to equip itself with melanin which not only gives you color.

- Tanning beds are no safer than real sun exposure and the increased proportion of UVA exposure could be detrimental.

- Tanning private areas “safety” - Mens Tanning Sheath Cover Up Pouch Penis Sleeve 8 Color

4. 10 Sweetest Summer Foods for Fat Loss

- Watermelon: Considering this fruit is over 90% water, it also helps keep you well hydrated when the sun pours down.

- Summer Squash: The health benefits you'll receive from doing so include protection against heart disease, cancer, and stroke. These effects come from the high amount of phytochemicals found in the vegetable.

- Blackberries: Each cup you eat will provide just 62 calories, less than one gram of fat, 13.8 grams of carbohydrates - 7.6 of those coming from dietary fibre, and 2 grams of protein, making it a nutritional powerhouse for optimal fat loss.

- Home Made Fudgesicles: To do this, simply buy a box of fat-free, sugar-free chocolate Jell-O pudding powder and blend together with 2.5 cups of skim milk. Add to that 1/2 cup of Splenda or your favorite sweetener and 1/2 scoop of chocolate protein powder. Pour into fudgesicle molds and let freeze for at least 8 hours or overnight.

- Papayas: Males in particular will want to consider increasing their intake of papaya in their diet as if you combine it with green tea, you'll really decrease your chances of developing prostate cancer.

- Water: While not really a 'food', water should be increased during the summer months, even if you aren't active. Many people are quick to replace their water with sodas, beer, or mixed alcoholic beverages, which just puts you in a further state of dehydration.

- Corn On The Cob: This vegetable is incredibly sweet and will satisfy your craving for that crunch. It also provides a good source of carbohydrates, so is an excellent vegetable choice for those who are more active during the day. Corn on the cob is also a good source of vitamin B1 and folate, so is a perfect food for anyone looking to bring up their intake of these nutrients.

- Sweet Potato 'Fries': If you aren't much of a corn fan, then another option for a sweet side dish to place beside your protein source is sweet potato fries. A small sweet potato contains just 54 calories and supplies 2 grams of dietary fiber per serving.

- Popcorn: This snack is a great way to boost your dietary fiber intake, while supplying far fewer calories than four or five marshmallows would.

- Cantaloupe: Finally, the last sweet food you should add to your summer diet this coming year is cantaloupe. This melon is another great source of vitamin C and vitamin A, providing well over 100% of your daily needs per cup.

5. Interview Time

Achilles Routine / Diet

Diet:

Meal 1: 8 x eggs (scrambled), 200g potato (steamed)

Meal 2: Protein-shake (post-workout, shake contains 50g protein, 250g carbs, 1250 calories. Same shake through the day below.)

Meal 3: 2 x 160g cans shredded chicken

Meal 4: Lunch (Most typically a 500g steak & 300g pasta)

Meal 5: Protein-shake

Meal 6: Subway on the way home from work.

Meal 7: Dinner (So varied, but I like to make sure it has plenty of protein and carbs!)

Meal 8: 300g pasta

Meal 9: Protein Shake (Before Bed)

Routine

I train on a split routine, it changes every six weeks. Right now I'm focusing my training on my quads, so I'm hitting them twice a week:

Day 1 Quads/Calves

Day 2: Chest/Bicep

Day 3: Delts/Forearm/Calves

Day 4: Quads/hams

Day 5: Back/Tricep/Traps

No ab work at the moment, because I'm heavy bulking; I train my abs when I'm preparing for a contest, into the cutting phase typically.

Before this, I had back as my focus, which was:

Day 1: Back / Chest

Day 2: Bicep / Triceps

Day 3: Quads / Hams

Day 4: Back / Calbes

Day 5: Deltoids / Forearms

Without going into detail of what each and every workout involves, I do like to train heavy. One of my specialised programs for my arms, has looked like this:

5 x EZ Bar Preacher Curls (6-8 reps)

5 x Dumbell Concentration Curls (8-10 reps)

4 x Dumbell Hammer Curls ) (6-8 reps)

5 x Triceps Pushdown (6-8 reps)

5 x One Arm Dumbell Triceps Extension (6-8 reps)

That’s the bicep / tricep routine; I will switch it for triceps first then biceps every other week if I'm training arms in their own session to keep changing the focus.

Workout Detail:

This is what / how I trained this past week as an example, remembering my focus is on my quads at the moment:

Day 1: Quads / Calves

________________________________________

10 x Barbell Squat (10-15 reps)

5 x Leg Press (8-10 reps)

4 x Seated Leg Extensions (8-10 reps)

5 x Seated Calf Raise (12-15 reps)

4 x Standing Calf Raise (15-20 reps)

Day 2: Chest / Bicep

________________________________________

8 x Barbell Bench Press (4-8 reps, 1 set a 1 rep max)

4 x Incline Dumbbell Bench Press (6-8 reps)

3 x Decline Dumbebll Bench Press (6-8 reps)

3 x Machine Chest Fly (8-10 reps)

5 x Preacher Curls (8-10 reps)

5 x Concentration Curls (8-12 reps)

Day 3: Deltoids / Forearms / Calves

________________________________________

5 x Standing Barbell Shoulder Press: (6-10 reps)

6 x Dumbbell Side Lateral Raise (8-10 reps)

4 x Standing Front Barbell Raise Over Head (4-6 reps)

6 x Behind Back Wrist Curls (10-15 reps)

6 x Seated Calf Raise (10-15 reps)

Day 4: Quads / Hamstrings

________________________________________

6 x Leg Press (8-10 reps)

6 x Barbell Squat (15-20 reps) (train lighter here than on Day 1)

4 x Lunges (6-8 reps)

8 x Romanian Deadlifts (6-8 reps)

Day 5: back/tricep/traps

________________________________________

6 x Weighted Pullups (6-10 reps)

6 x Wide Grip Cable Pulldowns (10-12 reps)

5 x Barbell Rows (6-10 reps)

5 x Standing Overhead Triceps Extension

5 x Triceps Pushdown (6-8 reps)

6 x Dumbell Shrugs (10-12 reps)

4 x Upright Barbell Rows (6-8 reps)

My typical method - especially for the big three (squat, bench, deadlift) is to do one light warmup set, then go for a few very heavy sets with low reps, and from there take off plates and do more reps, as a kind of 'drop set'.

Achilles Routine & Diet.pdf

Direct Download!

FMC Episode - 12.mp3

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