Denis Mikolenko
Height: 179 cm
Weight: offseason 96, in shape 84,
Year of birth: 22. 05. 1984
Achievements: First place in a local tournament, Silver medal of the Black Sea championship, Silver medal of the Kyiv championship.
Weekly training routine:
Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Shoulders
Friday: Legs
Saturday Arms/Abs
Sunday: Off
What type of cardio do you do:
80 % bike, 20% Treadmill, 30 min, 2 times in week
General régime during dieting: Time of diet is 12 week, I eat 6 times per day.
6:00 am: 2 capsules Omega 3 and drink glass of water.
7:40 Breakfast 100 grams of rice 6 eggs + a portion ВСАА;
10:00 the main meal for me it's before training, a cocktail which includes amino acids: a portion of arginine+glutamine+creatine+bcaa,
11:30 Proteine and 50 grams of carbs;
13:00 Meat and 100 grams of arugula.
14:00 BCAA + glutamine before cardio sessions;
17:00 7 eggs;
21:00 200 grams of fish and 150 grams of Broccoli;
23:00 skim cheese; before bedtime: a portion of Bcaa and glutamine.
Dietary supplements you use: Protein, Amino acids, PRE-WORKOUT, TST boosters, creatines.