Phase Three – Supplement Guide

The Fat Burning Supplement’s

The supplements for phase three of the abercrombie workout need to accomplish a few things: 1) help preserve muscle while dieting, 2) increase fat loss, 3) increase energy levels while carbohydrate consumption is low. The supplement stack that was designed specifically to meet these goals is made up of Whey Protein, Glutamine, and L-Carnitine

Whey Protein

Whey Protein made the list again, who would of guessed. Honestly by know we know that whey protein is an integral part of every workout program and it’s the key to giving your body the materials it needs to build muscle. We’ve been over it enough times that I’m sure you know more about whey protein then you would ever need to know, so we’ll just leave it at that, most likely you still have half a tub full from phase two so don’t stop using it now.

Glutamine

What creatine is to weight gain, glutamine is to maintaining muscle during a cut. Glutamine is another powerful, naturally occurring amino acid that helps to preserve muscle while speeding overall muscle recovery due to it’s ability to increase protein synthesis and block cortisone induced muscle catabolism.

Glutamine is so effective at boosting the body’s healing capabilities that doctors give it to critical burn patients to help them heal as fast as possible…. if doctors give it to victims of severe burns you can imagine what it’s able to do for broken down muscle tissue during a fitness model workout.

As for a specfic glutamine supplement i recommend, as long as it’s 100% pure glutamine it doesn’t matter what brand you use. Personally i use Bulk Supplements Glutamine since it’s pharmaceutical grade glutamine and sold at a great price. Like creatine, just get a pure quality product. Don’t overpay for something that isn’t going to generate better results, use that money to buy new clothes or better food!

L-Carnitine

L-Carnitine is about the closest thing you’ll find to a miracle fat loss supplement. Why, because l-carnitine has the ability to force the body to convert fat into energy and guess what, just like every other supplement in the abercrombie workout it’s completely safe and all natural. L-Carnitine is the perfect supplement when on a cut due to it’s ability to increase energy levels by burning body fat, essentially hitting two birds with one stone.

A bonus benefit from l-carnitine is its ability to increase the brain’s functioning resulting in higher concentration levels and quicker reactions. This is beneficial for both athletic performance and weight training performance as it helps to keep you “in the zone” while your training.


Just like glutamine it doesn’t matter what brand L-Carnitine you use as long as it is 100% pure L-Carnitine. So i personally recommend Optimum Nutrition’s L-Carnitine due to its great value and high quality.

Multi-vitamin

Just like whey protein, a multi-vitamin is a staple supplement through out the entire abercrombie fitness routine. Without the right levels of vitamins and minerals the body isn’t able to function at the level it should be. However, by taking a quality multi-vitamin supplement we can solve this problem and increase the effectiveness of our workouts,supplements, and our diet all in one. Only a multi-vitamin has the ability to increase to effectiveness of every other training factor all with one pill. Again, I’ll recommend Optimum Nutrition Opti-Men

Other Recommended Supplements

The only other supplement we recommend is a quality pre-workout supplement like Alpha Gx7. This isn’t a necessity but it’s highly recommended since you’ll be working out on low carb days which will most likely cause you to have lower energy levels that usual.

*For a complete list of recommended supplements visit the Abercrombie Workout Supplement Page.


Sample Supplement Schedule
Supplement Time Amount
Whey Protein 9 am (Meal 2) 1 Scoop
L-Carnitine 45 Minutes Before Lunch 1-2 Pills
Multi-Vitamin With Lunch 1/2 Daily Serving
Pre-Workout Supp Pre-Workout 1-2 Scoops
Whey Protein Shake Post-Workout 1-2 Scoops
Glutamine Post-Workout 5 Grams
Multi-Vitamin With Dinner 1/2 Daily Serving
Glutamine Before Bed 3-5 Grams

Alright we’ve finally finished all three phases of the abercrombie workout specifically designed to build that male model physique. So what do you do now?

The Last Part Of The Program

Phase Three – Diet

The Fat Burning Meal Plan

The diet for the third phase of the abercrombie workout is the strictest of all the phases. Phase three’s diet is built around a fat loss strategy commonly used in the bodybuilding world known as carb cycling. Carb cycling is built around rotating between high and low carb days. By doing this your able to keep your body guessing and this results in an increased metabolism. At the same time your body will stop relying on carbs for energy and instead it will use body fat as its main source of energy.

Our high carb days will be identical to the diet we used during phase one of our fitnessmodel workout. During our high carb days the diet will be split into 40% protein, 40% carbs, and 20% fat. On our low carb days the diet will be broken down into 55% protein, 20% carbs, and 25% fat. The majority of carbs on both days should come from complex carbohydrate sources, for example whole wheat and oat carbohydrates. On low carb days the majority of carbs should be consumed during breakfast and before/after your workout, with virtually no carbs being consumed after 6 pm.

The cycle we’ll be using will be broken down into 4 high carb days and 3 low carb days per week. Our high carb days will be on Tuesdays, Thursdays, Saturdays, and Sundays. We have it set up in this way so that the majority of carbs will be burned off during the HIIT sessions.

Sample Diet – High Carb Day
Time Meal
Meal 1 7 am 1 Cup Oatmeal
4 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 6-8 Ounce Lean Fish
1 Cups Brown Rice
1 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 6 pm 1 Baked Potato
8-10 Ounce Steak
1 Cups Vegetable
Meal 6 9 pm 2 Cups Cottage Cheese

 



Sample Diet – Low Carb Day
Time Meal
Meal 1 7 am 2 Pieces of Wheat Toast
6 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 8-10 Ounce Turkey
1/2 Cup Brown Rice
1/2 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1/2 Cup Green Beans
3/4 Pound Hamburger (No Bun)
Meal 6 8 pm 1 Scoop Casein Protein
1 Glass of Skim Milk

Trying to get off that last stubborn pound is probably the toughest thing to do when trying to succeed with a workout program, so let’s look at the supplements that’ll help you clear that hump with room to spare:

Phase Three – Supplement Guide

Cardio Routine – Phase Three

The Breakdown

Since the goal of the third phase of the abercrombie workout is to burn fat, the cardio routine is the most intense we’ve had yet. During the third phase of the abercrombie workout we will be doing cardio every day of the week. (If for some reason you can’t get in a cardio session every day try to get at least 6 sessions in per the week.)

On training days we’ll do a 20 minute mid-intensity cardio session prior to lifting and another 20 minute cardio session following weight training. On the three days of the week when we aren’t lifting we’ll be doing an intense 20-30 minute session of HIIT with a 5 minute warm up and 5 minute cool down session. Were going to be doing our HIIT in the morning if possible because of HIIT’s ability to increase the body’s metabolism for the rest of the day. This increased metabolism helps the body to continue burning fat through out the day resulting in the most fat-loss possible in the shortest amount of time.

WHAT IS HIIT?

High intensity interval training is a short but intense workout that’s built around alternating between sprinting and jogging/walking. The session begins with a 5 minute warm up jog at a low to mid intensity level. Following the warm up you alternate between jogging/walking and sprinting at full speed. This is done on a 2:1 ratio meaning that for every 30 seconds you spend sprinting you spend a minute jogging/walking.

A basic HIIT routine consists of a 5 minute warm up jog at a slow/medium pace followed by 30 seconds of sprinting, then a minute of jogging, then another 30 seconds of sprinting, a minute of jogging, and you continue this cycle for anywhere from 15 minutes to 30 minutes depending on your cardiovascular endurance level. After you’ve finished your cycles (usually around 6-10 cycles) you finish up the workout with 5 minutes of low intensity jogging to cool down.

Cardio Routine Daily Schedule
Day Time Length
Monday Pre & Post-Workout 20 mins (each)
Tuesday Morning ~ 30 mins (HIIT)
Wednesday Pre & Post-Workout 20 mins (each)
Thursday Morning ~ 30 min (HIIT)
Friday Pre & Post-Workout 20 mins (each)
Saturday Pre & Post-Workout 20 mins (each)
Sunday Morning ~ 30 min (HIIT)

*the cardio sessions should consists of running, biking, or elliptical sessions preferably.


By now you know what’s next on the list so let’s just get to it:


Phase 3 – Diet Guide

Phase 3 – Weight Loss

Goal: To burn off excess body fat
Length: 2 Months

The third phase of the abercrombie workout is designed to complete the transformation by burning off your body’s excess body fat. This phase by and large results in the most drastic change from any of the phases. This phase combines a weight training program that focuses on hardening and defining the muscles with a cardio program based around high intensity interval training (HIIT) which can be up to 5 times as effective as regular cardio routines. These two training programs work synergistically resulting in a hard, toned body just like the abercrombie and fitness models you see in magazines and television.

Now that were on the final phase of the abercrombie workout the weight training routine is extremely specialized. Up until this point we have been focusing on building muscle mass, we will continue to build muscle mass but now our routine is going to be much more exact. We are going to concentrate on defining our muscle to build a lean and cut physique. This requires us to go back to weight training 4 times a week, with each workout specializing on a different muscle group. By doing this we’ll be able to concentrate on different parts of each muscle group, for example the lower, mid, upper, and peak of our bicep muscle, as opposed to just concentrating on our bicep as a whole.

The breakdown of the third phase of the abercrombie workout is as follows:

  1. Monday: Biceps, Triceps
  2. Wednesday: Back, Lats, Abs
  3. Friday: Chest, Shoulders
  4. Saturday: Lower Body, Abs
Monday
Exercise Sets Reps
Tricep Pull-Downs (Rope) 3 10
Cable Bicep Curls 3 10
Seated Dumbbell Tricep Extension 3 10
Reverse Curls 3 10
Lying Tricep Extension 3 10
Pull-Ups 3 10
Tricep Dips 3 Failure

Wednesday
Exercise Sets Reps
Dumbbell Side Bends 3 10
Decline Crunches 3 10
Seated Rows 3 10
Bent-Over Barbell Row’s 3 10
Lat Pull-Downs 3 10
Barbell Shrugs 3 10
Wide Grip Pull-ups 3 10

Friday
Exercise Sets Reps
Incline Dumbbell Press 3 10
Flat Dumbbell Press 3 10
Decline Dumbbell Press 3 10
Overhead Shoulder Press 3 10
Bent Over Rows 3 10
Lateral Raises 3 10
Push-ups 3 10

Saturday
Exercise Sets Reps
Squats 3 10
Leg Extensions 3 10
Standing Calf Raises 3 10
Seated Leg Curls 3 10
Yoga Ball Crunches 3 10
Abdominal Plank 3 Until Failure

*When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

*Also for both forearm curls and the dips do as many reps as you can until your body cannot do anymore (taking your muscles to failure.)


Next up is the cardio portion of the fitness model workout’s fat loss phase. This is by far the most intense cardio we’ve had yet so let’s wait no longer.

Phase Three : Cardio Training Routine

Supplement Guide – Phase 2

Mass Building Supps

If i had to pick a phase where supplements are the most important, this is the one. During the second phase of the abercrombie workout we need to put on as much muscle mass as possible because if we don’t then cutting body fat during the third phase will be worthless. The good news is that by using the right supplements together they can have a synergistic effect that’s capable of taking our muscle mass to unprecedented levels.

What does that mean? Basically it means that when using the right types of supplements together in a stack we’re able to increase the effectiveness of eachsupplement resulting in mass gains that would be unattainable if the supplements were all used separately. This type of supplement stacking is the key to building a fitness model physique and is commonly used by the elite athletes and bodybuilders.

The best “fitness model” stack for building mass is designed around the use of 3 key supplements: Whey Protein, L-Arginine, Creatine Monohydrate.

Whey Protein

We talked about whey protein and it’s benefits in the supplement section of the abercrombie workouts first phase and guess what… it hasn’t changed. Whey protein is the staple supplement in every successful weight training program and it’s benefits are undeniable.

Without a fast acting protein source immediately following your workout your basically wasting your workout and sacrificing all the muscle you just spent an hour working your butt off to build. Not to mention the convenience of being able to mix up a shake in 30 seconds and have a quality meal with 40 grams of protein in an instant to help keep your body in an anabolic state. Since we’ve already covered protein in the abercrombie workout phase one supplement guide so we’ll leave it at that, just remember to drink a whey protein shake plus a simple-carbohydrate based drink post-workout. My personal favorite whey protein, (which I personally feel is on a different level than any other whey protein on the market) is Optimum Nutrition Whey Protein.

L-Arginine or L-Citrulline

The second supplement in the abercrombie workouts mass building stack is a nitric oxide increasing supplement like L-Citrulline or l-arginine. These supplements have the ability to increase the body’s nitric oxide production, maximize the bodies natural release of growth hormone, increase our bodies healing ability, and increase the bodies ability to transport nutrients to the muscle tissue all while decreasing high blood pressure, increasing our immune function, and promoting better circulation.

You think this sounds good, the best thing about L-Citrulline and L-Arginine is that they are all natural amino acids found in various dairy and meat products like chicken, beef, and milk; the only problem is it’s found in small quantities but by supplementing with these supplements were able to take maximize these benefits like never before. The best nitric oxide based pre-workout supplements that I’ve personally used and would recommend are Alpha Gx7 or Genius Pre.

Creatine Monohydrate

Creatine, everyones heard of creatine and for good reason, it’s probably the most effective natural supplement for building large amounts of muscle mass. Creatine, which is also naturally found in meat, has the ability to increase the amount of water the muscles hold while at the same time increasing the amount of ATP in the muscles. What’s ATP? ATP is basically what our muscles use to create short bursts of energy and strength, so by increasing the levels of ATP in our muscles we’re able to workout harder for short periods of time and bust out those extra few reps or pounds on the bench press.

The other benefit creatine has is its ability to increase the amount of water stored in our muscles. As we know already know muscles grow by being broken down and then rebuilding larger and stronger than before. What determines these size and strength increases is the ability of our muscles to heal and recover. By increasing the amount of water and protein in our muscles we’re giving our muscles the ideal environment to recover and grow. Due to creatine’s ability to do this it is by far the most powerfulmuscle building supplement you can use with the exception of illegal (and dangerous) things like anabolic steroids.

Just like l-arginine & l-Citrulline the best thing about creatine monohydrate is that it’s 100% safe and natural making it the most commonly used supplement among athletes today. Due to the fact that creatine is a proven supplement and most effective in it’s pure form don’t waste your money of gimmicky creatine products. Buy a straight, pure creatine monohydrate supplement from a trusted company.  I recommend Optimum Nutrition Micronized Creatine Monohyrdate. It’s cheap, effective, and from a company you know isn’t going to cut corners when it comes to product quality.

Creatine Monohydrate is most effective when 5 grams are taken both pre and post workout with a sugar based drink like grape juice, Gatorade, or when mixed with pure dextrose.

Multi-vitamin

Just like before a quality multi-vitamin is a must have no matter if your an athlete or a 70 year old lady. That being said it’s especially important when your training hard since your body needs and uses way more nutrients than the average person. Personally I use Optimum Nutrition Opti-Men and i can’t say enough good things about it, it’s an unbelievable vitamin supplement at an even more unbelievable price, but that said any quality multi-vitamin will work.

Weight Gainer Supplement

A weight gainer supplement isn’t a necessary supplement as it can be replaced in the diet by using a basic protein powder, but if you have the money I’d definitely recommend investing in a quality weight gainer. Weight gainers are calorie dense shakes that can really help pack on the pounds and the weight gainer I personally recommend is Muscle Milk (possibly the best tasting supplementshake ever.)

*For a complete list of recommended supplements visit the Abercrombie Workout Supplement Page.


Sample Supplement Schedule
Supplement Time Amount
Muscle Milk 9 am (Meal 2) 2 Scoops
Multi-Vitamin With Lunch 1/2 Daily Serving
Pre-Workout Of Choice Pre-Workout 1-2 Scoops
Creatine Monohydrate Pre-Workout 5 grams
Whey Protein Shake Post-Workout 1-2 Scoops
Creatine Monohydrate Post-Workout 5 grams
Multi-Vitamin With Dinner 1/2 Daily Serving

Abercombie workout phase one… done. Abercrombie workout phase two… done. All we have left to cover is the third and final phase of the abercrombie workout:Workout – Phase Three

Phase Two – Diet

The Basics

The diet for the second phase of the abercrombie workout doesn’t differ to much fromthe diet used during the first phase of our fitness model workout. The only real difference between the first phase of the abercrombie workout and the second phase is that the second phase of the abercrombie workout stresses eating AS MUCH AS YOU POSSIBLY CAN.

Yes, that sentence needed to be capitalized. If there’s any time that it’s ok to over indulge, it’s now. During the second phase of the abercrombie workout the goal is to put on as much mass as possible and there’s no better way to do it than by giving your body all the nutrients it can use.

However, this doesn’t mean drive to McDonalds every day after work, instead it means eat as much “clean” meals as you can. These clean meals consist of things like tuna, chicken, beef, protein shakes, vegetables, fruit, and whole grain. Eating clean is important but if there’s anytime during this routine when it’s ok to eat that double cheese burger this is the time (just don’t over do it.)

In addition to this instead of trying to eat 1 gram of protein per pound of body weight aim like we id in phase one, aim for 1.5 grams of protein per pound of body weight every day. At first this may seem like a lot but when your getting in your protein shakes and spreading your meals out through the day it’s surprising how easy it is to consume 1.5 grams of protein per pound of body weight a day.

Sample Diet
Time Meal
Meal 1 7 am 1.5 Cups Oatmeal
4 Scrambled Eggs
1 Glass of Milk
Meal 2 9 am 1 Weight Gainer Shake
Meal 3 12 pm 6-8 Ounce Turkey
1.5 Cups Brown Rice
1.5 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1 Baked Potato
1/2 Pound Hamburger
1.5 Cups Vegetable
Meal 6 8 pm 3 Spoonfuls of Natural Peanut Butter
1 Glass of Milk

 

Were trying to put on as much size as possible during the second stage of the abercrombie workout so it’s time to bust out the big guns:

Phase Two – Supplement Guide

Phase 2 – Cardio

Cardio for Mass Building?

Since the second phase of the abercrombie workout is designed to maximize musclegrowth the cardio work is kept to a minimum. Too much cardio training can be detrimental to muscle growth as it can put the body into a catabolic state where the body breaks down it’s own muscle for energy and that’s the last thing we want to happen during our muscle-building phase. To avoid this problem no cardio session will be longer than 20 minutes during our muscle-building phase.

We’ll break down the cardio into two programs during this phase, the weight-training day and the off day. On Mondays, Wednesdays, and Fridays (or whenever you choose to do your weight training sessions) all we will do for cardio is a short 10 minute jog before weight training. The off day cardio routine will consist of a 20 minute cardio session of your choice (i.e. running, biking, elliptical, rollerblading…) In addition to this the off day cardio will only be done twice a week. The two off-days you train on are up to you, but it would be most effective to do one of the cardio routines during the week and another one of the cardio routines during the weekend in an attempt to keep your metabolism up through out the week.

Cardio Routine Daily Schedule
Day Time Length
Monday Pre-Workout 10 mins
Tuesday Morning 20 mins + Abs
Wednesday Pre-Workout 10 mins
Thursday None None
Friday Pre-Workout 10 mins
Saturday Morning 20 mins + Abs
Sunday None None

*the cardio sessions should consists of running, biking, or elliptical sessions preferably.

Fitness Model Ab Routine – Phase 2

In addition to the Ab work we did as part of the weight training were also doing two more abs session as part of our cardio program. These ab routines each consist of 3exercises and 3 sets per exercise. The three exercises performed during the cardio portion of the abercrombie workouts second phase are:

  • Basic Crunch
  • Abdominal Bicycle
  • Oblique Crunch

 

*For each exercise perform 3 sets to failure


Now that we’ve covered the weight training and cardio portions of phase two let’s get started with Diet Phase – Phase Two.

Phase 2 – Weight Training

Goal: Build as much muscle mass as possible
Length: 2 Months

The second phase of the abercrombie workout is the muscle-building phase. This phase consists of a two month program that maximizes muscle growth through heavy-weight, low repetition training and increased caloric intake.

Unlike phase one, the muscle building phase is broken down into a three day split. A three day split requires the user to lift weights three days a week, ideally Monday, Wednesday, and Friday. Why only 3 days? Again, this is because muscle doesn’t grow while your working out, but rather while your recovering. By spending 4 days a week recovering, the body is able to maximize its recovery following an intense workout. By having this extra recovery time we’re able to make the largest possible size and strength gains.

However, working out three days a week doesn’t mean that phase two of theabercrombie workout is easy, in fact the workouts themselves are built around taking your body to failure. What’s Failure? “Failure” is an training term that means lifting untilyour muscles are unable to do another rep. By taking our muscles to this point we’re able to activate the most muscle tissue possible, which results in the largest mass gains.

To achieve the fitness model body we’ll be doing 3 sets per exercise, with each set consisting of four to six reps.

Now that we have covered the basics the muscle building-phase the abercrombie workout is broken down as follows:

  1. Monday: Chest, Back, Traps
  2. Wednesday: Triceps, Biceps, Shoulders
  3. Friday: Lower body, Forearms, Abs

*during the second phase of the abercrombie workout additional ab work is performed on the off days as part of the cardiovascular routine

Monday
Exercise Sets Reps
Flat Bench Press 3 4-6
Incline Dumbbell Press 3 4-6
Decline Barbell Bench Press 3 4-6
Flat Bench Dumbbell Fly’s 3 4-6
Lat Pull-Downs 3 4-6
Dumbbell Shrugs 3 4-6
Seated Cable Rows 3 4-6

Wednesday
Exercise Sets Reps
Tricep Extensions (Rope) 3 4-6
Barbell Bicep Curls 3 4-6
Lying Tricep Extensions 3 4-6
Dumbbell Shoulder Press 3 4-6
Lateral Dumbbell Raises 3 4-6
Upright Rows 3 4-6
Tricep Dips 3 Failure

Friday
Exercise Sets Reps
Squats 3 4-6
Standing Calf Raises 3 4-6
Leg Extensions 3 4-6
Weighted Crunch 3 14-16
Cable Crunches 3 14-16
Knee Raises 3 Failure
Reverse Curls 3 8-10

Now that we’ve got the weight training portion of phase two complete let’s move on to the cardio portion: Cardio – Phase Two.

Phase One – Supplement Guide

Fitness Model Supplement Tips

Using the right supplements at the right times during the abercrombie workout can greatly increase your results and help you achieve that perfect fitness modelappearance. Some people don’t think supplements are necessary, but they’re really a no brainer for anyone who wants to achieve that fitness model physique. At the very least using a quality whey protein supplement is a necessity.

Why you may ask, the most important reason is that you need to replenish your muscles immediately following a workout. The 60 minutes following your workout is known as your “window of opportunity” and this is the most important time to get protein and carbohydrates into your body. During this time your muscles are like a sponge and their able to soak up these muscle building nutrients at levels that are impossible to achieve at any other time during the day. So following your workout its vital that you ingest a protein that will digest quickly and get to your muscles to induce a high level of muscle growth, and no protein digests faster than a quality whey protein. Personally the protein shake I use and recommend is Optimum Nutrition Whey Protein.

Why Do I Need Whey Protein After My Workouts?

Whey protein is the fastest digesting protein and your body is capable of completely digesting it in about 30 minutes. This quick digestion allows the body to quickly reach its highest levels of protein synthesis and thus its highest levels of muscle growth. No other protein is able to digest quick enough to take advantage of the window of oppurtunity following your workouts.

Do I Need Anything Else After My Workouts?

For phase one of the abercrombie workout the only other thing that is vitally important following your workout is a source of simple carbohydrates. Simple carbohydrates have the ability to increase your body’s insulin level. This increase in insulin literally “pushes” the amino acids from the protein into your muscles, resulting in increases in your body’s ability to grow muscle. You can get a good source of simple carbohydrates from drinks like Gatorade, grape juice, or any other dextrose based drink.

Multi-Vitamin

Multivitamins are probably the second most important supplement you can possibly use, right behind whey protein. For the human body to work at its peak it needs a precise amount of vital nutrients. Without these nutrients the body isn’t able to maximize it’s gains, recovery, growth, energy, and a vast majority of other vital functions.

In addition to this a good multivitamin is able to make everything you do more effective whether it’s your fitness workout, diet regimen, or supplement stack. Another important function of a multi-vitamin is its ability to supply the body with all the nutrients necessary to produce the male hormone testosterone, which is responsible for accelerated muscle growth. Personally I use Optimum Nutrition Opti-Men because of it’s quality and price point. (You may end up seeing a bit of a pattern here, Optimum Nutrition. What can I say they make great products haha)

We’ve Covered Our Post-Workout Supplements, But What Should We Take Pre-Workout?

During the first phase of the abercrombie workout nothing is required for pre-workout. However there are some supplements that can increase the effectiveness of the program such as nitric oxide/pre-workout supplements like Alpha Gx7 or Genius Pre (if you don’t like caffeine.) Both of these supplements are great pre-workout supplements that are able to increase your body’s energy levels and nitric oxide production.

An increase in nitric oxide production helps the blood vessels open wider allowing for more nutrients and oxygen to reach the muscle tissue. This increase in nutrients and oxygen being delivered to the muscles helps to create an anabolic environment that fosters muscle growth. Using a supplement like Alpha Gx7 or Genius Pre essentially preps your muscles for growth while at the same time increasing your energy levels prior to training. As stated earlier this isn’t a necessity during phase one of the abercrombie workout but it is very beneficial and if it’s within your budget it’s highly recommended.

Supplements Are to Expensive

Actually in the end they end up being cheaper than it would cost to not use them when taking into account the fact that you need to eat about once every 3 hours to keep your body in an anabolic state. Eating a full meal would end up costing a lot of money. On the other hand you can buy a five-pound jug of protein for about forty dollars. A five-pound jug of protein has over 70 servings in it which breaks down to a nutritious meal for around 50 cents. You can’t even buy something off McDonalds dollar menu for that price and your getting a quality meal that increases muscle growth and fat burning all in one.

Realistically by not going out to eat once every couple weeks you can easily afford a great supplement stack and honestly if you not serious enough to sacrifice going out to eat once every couple of weeks a workout can only do so much for you.

*For the complete list of recommended supplements visit the Abercrombie Workout Supplement Page.


Sample Supplement Schedule
Supplement Time Amount
Whey Protein Shake 9 am (Meal 2) 1 Scoop
Multi-Vitamin With Lunch 1/2 Daily Serving
Pre-Workout of Choice Pre-Workout 1-2 Scoops
Whey Protein Shake Post-Workout 1-2 Scoops
Multi-Vitamin With Dinner 1/2 Daily Serving

Now that we’ve covered the weight training workout, cardio routine, diet and supplement guides of our fitness model routine it’s time to move on to phase-two of the abercrombie workout. Don’t worry these next two phases are a bit quicker since we’ve covered most of the groundwork and basics during the first phase of the abercrombie workout.The Workout – Phase Two

Fitness Model Phase One – Diet

The Diet

The diet and supplement portions of the abercrombie workout program are probably the most important parts of the whole program. Why are they the most important you may ask, it’s because even the best workout in the world can only do so much if you don’t give your body the right building blocks and nutrients necessary to build muscle.

For example, amino acids are the basic building blocks of muscle and without amino acids your body has nothing to build muscle with. Trying to build muscle without amino acids would be like trying to build a sand castle without sand.

So where do we get amino acids you ask, we get them from protein. Protein is made up of amino acids and when your body takes in protein, be it from meals orsupplements, your body is able to convert that protein into these amino acids, also known as the basic building blocks of muscle.

For the first phase of the abercrombie workout the diet is pretty simple and you only need to follow a few important guidelines:

    • The first thing you need to concentrate on is trying to eat 6 meals a day. It may sound hard at first but each meal doesn’t need to be a full fledged meal. Meals can be something as simple as a protein shake and an apple or bagel and a can of tuna. The reason behind having 6 meals a day is to keep your body in an anabolic state so that it will be able tobuild muscle instead of burning it off as energy.
    • The second key to abercrombie workout diet is to concentrate on having a well-rounded diet that consists of 40% carbs, 40% protein, 20% good fats. Most of your carbs should be complex carbs such as whole wheat or oats. Also your fat intake should strive to avoid trans fat and saturated fats, it’s best to concentrate of getting your fats from essential fatty acids and omega 3 fatty acids. Good sources of these fats come from nuts and fish.
  • Try to include at least one quality source of protein with every meal and a total of one gram of protein per pound of body weight every day. For example if you weigh 170 pounds you should consume 170 grams of protein per day from quality protein sources like chicken, fish, milk, beef, and whey protein shakes. It’s important to maintain a high level of protein intake so the body stays in an anabolic state instead of shifting into a catabolic state where your body breaks down its hard earned muscle.

 

As you can see this diet leaves you pretty open to pick and choose your meals, while at the same time it’s specifically designed to give the best possible results from a fitness model specific workout. So as long as your diet generally follows these guidelines you’ll be able to maximize the effectiveness of the abercrombie workout.

Sample Diet
Time Meal
Meal 1 7 am 1 Cup Oatmeal
3 Scrambled Eggs
1 Glass of Milk
Meal 2 9 am 40 Gram Protein Shake
1 Granola Bar
Meal 3 12 pm 6-8 Ounce Chicken Breast
1 Baked Potato
1 Cup Corn
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1 Cup Brown Rice
2 Cups Mixed Vegetables
6-8 Ounces Lean Fish
Meal 6 8 pm 2 Cups Cottage Cheese

 

Now that we’ve got our diet guidelines covered lets move on to the most underrated part of the abercrombie workout routine:

Phase One – Supplement Guide