A Typical Week

Dustin Myers

The two most common questions people ask me are:

“How much do you workout?”

“What do you eat?”

To be honest, I usually do not know how to answer either of those questions in a concise manner.

Now, if you are familiar with me at all then you probably know that I train all of the time and I’m always cooking up some nutritious and delicious food, so those questions can be more difficult to answer than for the average person.  When I am training for something specifically (say a photoshoot or other event) then I will have a very specific schedule, both training and nutrition wise.  But when I don’t have any immediate deadlines I tend to train more sporadically (at least in terms of what and when) and I will let my diet vary a little.  Just for fun a couple of weeks ago I tracked everything I ate and all of my workouts.  Some of the workouts were planned and some were spontaneous like jumping in on sled work with a client to get them motivated.  Nutrition wise I ate what I normally would and didn’t adjust because I knew I had to write it down.  At the beginning of the week we took our kids out for ice cream and I contemplated not having any since I would have to document it…but I wanted to give you guys as realistic of a feel for my typical week as possible.  As you will see, my typical week is not exactly “typical” from a training or nutrition stand point.  It’s one thing to be able to follow a set plan, but in order to have long term success you need to build good habits.  Your “default setting” will tell you more about yourself than what type of plan you follow during a 12 week prep.  Here’s what I did:

(workouts marked with *** were unplanned, usually jumping in with an athlete or client)

Monday 4/4

4:30am

     2 cups coffee 1T Coconut Oil

     3 Max Effort Test Boosters

6:00am

Workout #1

     10 min bike sprint intervals

     10 min bike 160 watts

     1.5 scoops Max Effort Post

8:00am

Workout #2

     DL sumo pause reps 4x3 (315)

     DL snatch 5,3,1,1 (325)

     DL conventional 2x3 (315)

     Belt Squat 4x5 (315)

     1.5 scoops Max Effort post

10:30am

     6oz Salmon

      3 poached eggs

      Tomato arugula salad

      Avocado

      Coffee

1:00pm

     Chicken + salad

      3 test boosters

3:30pm

Workout #3

    Core work:

     4 x 5  elevated Ring Lay Outs superset with 20 second band crunch holds.

     3 sets Ab Wheel: standing, then 2 sets from knees, weighted.

     Sit up static holds

6:00pm

     3 chicken thighs

      Salad

      1/2 Avocado

Tuesday 4/4

5:00am

     Coffee + coconut oil

      3 Max Effort Test Booster

6:30am

Workout #1

     Band pull a parts 2x15

     Seated Row Wide grip 4x15

     T-Bar Row 4x15

     Hyper extension 4x25

     1 scoop Max Effort Post

8:30am

Workout #2

     Airdyne/stretching/mobility

   Chest workout:

DB Chest Press 2x10,2x5,2x3

Close Grip Bench 3x5

Circuit: ring dips, ring push ups, plyo push ups, BW Skulls 3 rounds 10 reps each.

9:30am

Max Effort cookies and cream shake

10:30am

Workout #3***

     3 rounds: 100ft sled Sprint/Drag, Maltese Flys 10, snow angels 10.

11:30am

Eggs in Purgatory

5:00pm

2 chicken thighs, small orange

7:30pm

8oz Grass fed Beef, asparagus, Avocado

1 scoop Ice Cream

Wednesday 4/5

4:30am

coffee + coconut oil

3 test boosters

8:30am

Workout #1

5 mile run

9:30am

Workout #2

30 min Gymnastics training

30 minutes shoulders:

Front raises, shrugs, Maltese flys, rear delt flys

11:00am

NORTHSTAR veggie burger, Avocado, salad, chicken

3:30pm

Coffee + coconut milk

Peanut butter protein bar

6:30pm

8oz Orange Roughy

Salad

Hummus and cucumber

Thursday 4/6

5:00am

coffee and coconut oil

3 test boosters

6:00am

Workout #1***

Close grip bench w/chains 5,5,3,3,2,12

1 scoop Max Effort Post

8:00am

Workout #2

10 min Airdyne 4 miles

Boxing: heavy bag 10 x 3 minute rounds

1 scoop Max Effort Post

9:30am

3 egg frittata w/beef, asparagus, tomatoes, onions

11:30am

Max Effort Protein shake

2oz mixed nuts

3 test boosters

6pm

Turkey meatloaf

Green beans

Friday 4/7

4:30am

Coffee + coconut oil

3 test boosters

7:00am

Workout #1

10 minutes bike

Sumo deadlift 5,5,5,5,5,5,3,3,1

Belt squat 5,5,5,3,2,2

1 scoop Max Effort Post

9:00am

Max Effort Chocolate PB Protein (with water)

12pm

Salad, chicken, Avocado.

2:30pm

Workout #2***

Conditioning:

10 min Airdyne 60rpm

Rest 2 minutes

Airdyne sprints - 40 sec off/20 on (94rpm) x 6

Rest 4 minutes

10 min Airdyne 60rpm

5 inverted Rope climbs

1 scoop Max Effort Post

4:00pm

3 eggs, 3 chicken sausage, Avocado, salsa

6:00pm

Pad Thai, sushi, green tea

Saturday 4/8

7:00am

Coffee + coconut oil

3 test boosters

8:00am

Steel cut oats, goji berries, peanut butter

10:00am

Workout #1

15 minutes Airdyne

Boxing - heavy bag 8x3 minute rounds

Arms:

DB Curls 10,8,6,4,2 (80s x 2)

Preacher Curls 20,15,10,5,20

Hammer Curls 20,15,10,5,20

Tricep circuit: 3 rounds

DB skullcrushers 5

Kickbacks 10

Push downs 20

12:00pm

Turkey meatloaf

Green beans

2 scoops Max Effort Post Workout

3:00pm

Grass fed burger (no bun)

3 test boosters

6:00pm

Chicken, mixed vegetables, sautéed spinach

9:00pm

Hummus, cucumber

Coconut milk yogurt

Sunday 4/9

7:00am

2 cups Coffee + coconut oil

3 test boosters

8:00am

Workout #1

4 x 600m sprints

2 scoops Max Effort Post Workout

9:00am

4 eggs

chicken sausage

1:00pm

Grilled chicken salad

3 test boosters

4:00pm

8oz NY Strip Steak

Asparagus

Tomatoes

7:00pm

Workout #2

100 Ab Wheels

30 minutes Sauna

9:30pm

Muscle Mousse: Max Effort Protein + Coco Whip

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