Page 18 - Flipbook
P. 18

with Quincy Alexander - continued
WF: What's your diet like on a typical training day?
QA: On gym days, I would have a bigger breakfast because I have more time for digestion. So on a gym day it's one and half cups of oats with honey, four boiled eggs, two slices of toast along with vitamins and I love coffee, black coffee, I am a big coffee guy. Two hours later I will go to the gym followed by my post workout shake then it's on to lunch. I love dasheen, eddoes and yam with peas and chicken breast or even with fish and vegetables. At about three o’clock, I'll have a light snack, which can vary depending on what's available, but it would usually be a fruit. Ninety minutes later I'll do another workout. After the training session, I’ll have my post workout shake and thirty minutes after that I would eat my dinner, which depends on the type of training I have the following day. So for example, if the intensity is high I would add a bit more carbs but generally I don't like to eat a heavy dinner, pasta with minced meat and my aminos, which are important and basically that's it.
Try one of Quincy’s workouts to build explosive legs and a strong core:
Barbel or Hex bar deadlifts – 6 reps (heavy)
Superset 1
Hand Cleans – 3 sets x 8-10 reps Split Jerk – 3 sets x 8-10 reps
Superset 2
Front squat – 4 sets x 10,8,6,4 reps Backward lunge – 4 sets x 8-10 reps each leg
Superset 3
Bent over row – 4 sets x 10-12 reps Dumbbell bench press – 4 sets x 10-12 reps
Seated twist – 4 sets x 40 reps
Leg raises – 4 sets x 20 reps
Front plank – 1 minute
Side plank with leg raises – 15 each side

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