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  1. #1
    RX MEMBER Johneffer's Avatar
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    Default Giovanni DelBiondo's Training Log

    CLV0AiB.jpg

    Hey guys! I am Giovanni. I also go by Johneffer online. I am coached by Dave Palumbo. I won the Teen Nationals overall this year at 19 Years of age and also won an overall mens show in New York called the NPC Northeast Summer Classic. In the above picture I weighed 235 lbs. Currently I am about 275 lbs. I would like to document my training here and get my name out there. Cheers

    Diet:


    MEAL 1:
    5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 3 extra egg whites with 1 cup of Oatmeal (cooked) (50g carbs)


    MEAL 2:
    8oz turkey burgers or chicken breast burgers with 10oz sweet potatoes (50g carbs) with 2 tablespoons of macadamia nut oil.


    MEAL 3:
    60g Whey Protein Isolate** with 2 tablespoons of All Natural Peanutbutter


    MEAL 4:
    8oz (cooked) of red meat with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 large baked potato and/or yam (50g carbs)

    MEAL 5:

    8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with ½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown) (50g carbs) with 1 tablespoon of macadamia nut oil.

    PRE-WORKOUT SHAKE:

    50g Whey Protein Isolate** with 20g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of mac oil

    POST WORKOUT SHAKE:

    SHAKE: 60g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate).





    Training:

    Monday: Shoulders and Triceps

    Tuesday: Legs

    Wednesday: Arms

    Thursday: Back

    Friday: Chest

    Saturday: Off

    Sunday: Calves Abs Forearms
    Last edited by Johneffer; 10-19-2017 at 08:33 AM.

  2. #2
    Administrator Mac's Avatar
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    Welcome to RX. Congrats on your Teen Nationals win! You are a freak!!!

  3. #3
    FREAK cook's Avatar
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    Yeah congrats on your win.Stick around and log your workouts.Old farts like me need the motivation you young guys bring.

  4. #4
    RX MEMBER Johneffer's Avatar
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    Thanks guys. Gonna go hit some back tonight. Also, am gonna start filming my workouts. Always have tried to but the whole camera thing really gets in the way of training. But I know a lot of people are interested in what I do so I needa get over it.

  5. #5
    OLYMPIAN
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    Wish i looked like that now, never mind at 19. Welcome.

  6. #6
    Administrator Mac's Avatar
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    Quote Originally Posted by Johneffer View Post
    Thanks guys. Gonna go hit some back tonight. Also, am gonna start filming my workouts. Always have tried to but the whole camera thing really gets in the way of training. But I know a lot of people are interested in what I do so I needa get over it.

    As much as I would like to see the videos, concentrate on training.

    Have someone come and film one, or parts of them. Unless it's something you like to do, it will soon become a burden and people will lose interest and so will you.

  7. #7
    RX MEMBER Johneffer's Avatar
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    About to go kill some legs! Thinking I'll do 405 for 6 sets of 12.... Low rest time. I realized that doing 495 for 6 sets of 12 like last off season isnt necessarily better than 405 for 6 sets of 12... its all about the rest time.

    Also I just saw that I was in a flex Magazine page ad for Crazeewear so def some motivation for this leg day.

  8. #8
    RX MEMBER Johneffer's Avatar
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    Banged out 405 for 6 sets of 12... Was wheezing for breath hard, good sign. cant wait to be doin this like nothing soon.

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