Hi, my name is Jay "Byrd" Bryant.
I am a proud 26-year Air Force Public Affairs retired veteran. I faithfully and willfully served my country from August 1981 until September 2007. There is no greater honor than to know that during my service I protected my country, my family and our way of life here in the United States. Being in the military, no matter what branch, is a privilege and commitment shared by each man and woman who wears the uniform. There is a brother-sisterhood bond that transcends the boundaries of race, color and religion; it is one common goal - to keep America free!
My bodybuilding contests are dedicated to the brave men and women who continue to keep our shores and borders - and us - safe. I salute my brothers and sisters in arms - Army, Navy, Air Force, Marines, Coast Guard and Reserves! ROCK ON!!
I've been competing in amateur bodybuilding in the DC, MD and VA area since 1999. Bodybuilding and healthy living is my passion - what's yours? If you don't have one - get one! Because a person without passion is a person without a life!
The Greatest risk in life ... is not taking one!
My hobbies include reading, writing and arithmetic! I am also a skilled photographer on the side. I specialize in weddings, receptions, family portraits and personal portfolios.
Breakfast
1 Dozen Egg Whites with an occasional slice of Wheat Bread
Mid-Morning
Chicken Breast & Vegetables (Collard Greens or any green veggie)
Lunch
Tuna & Vegetables
Afternoon Snack
Turkey & Vegetables
Dinner
Fish & Vegetables
You can eat four meats: Chicken Breasts, Fish, Turkey, and Tuna! You can substitue any of them for any of the four meals listed above. Sometimes you can splurge and have sliced, lean beef.
Eat all of the green food and vegetables you want: Collard Greens, Mustard Greens, Green Beans, Green Peas, Broccoli, and also Cauliflower.
Stay away from: Bread, Rice, Spaghetti, Pasta, French Fries, and all other high carb foods.
Supplements
| Supplement | Daily Amount |
|---|---|
| Chromium Picolinate | 600 - 800 mg |
| Yohimbe Bark | 500 mg |
| B6 & B12 | 1000 mg |
| Promax Protein Drink | 250 grams daily |
| Multi-Vitamins | - |
| Potassium | - |
| Ripped Fuel | - |
You must maintain this diet for a minimum of 4 - 6 weeks. You will lose serious body fat and calories.
Track your progress on a weekly basis.
That's it! Good Eating!
Monday: Chest & Triceps
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Bench Press | 95 Lbs. (straight bar) | 6 - 8 | 4 |
| Incline Press | 95 Lbs. (straight bar) | 6 - 8 | 4 |
| Bench Flies | 25 - 30 Lbs. | 8 - 10 | 4 |
| Dumbell Pullovers | 35 - 45 Lbs. | 8 - 10 | 4 |
| Tricep Extensions | 15 - 20 Lbs. | 8 - 10 | 4 |
| Tricep Kickbacks | 15 - 20 Lbs. | 8 - 10 | 4 |
Tuesday: Back & Biceps
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Upright Rows | 35 Lbs. (straight bar) | 6 - 8 | 4 |
| Bent-Over Rows | 95 Lbs. (straight bar) | 6 - 8 | 4 |
| Seated Cable Rows | 70 - 80 Lbs. | 6 - 8 | 4 |
| Alternating Dumbell Curls | 25 - 35 Lbs. | 6 - 8 | 4 |
| Concentrated Curls | 25 - 35 Lbs. | 6 - 8 | 4 |
Wednesday: Legs
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Leg Press | 150 - 185 Lbs. | 8 - 10 | 4 |
| Squats | 135 - 150 Lbs. | 8 - 10 | 4 |
| Leg Extensions | 45 - 75 Lbs. | 8 - 10 | 4 |
| Leg Curls | 35 - 50 Lbs. | 8 - 10 | 4 |
Thursday: Shoulders
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Military Press | 45 Lbs. (bar) | 6 - 8 | 4 |
| Alternating Dumbell Press | 25 - 35 Lbs. | 6 - 8 | 4 |
| Front Plate Raises | 20 - 25 Lbs. (plate) | 6 - 8 | 4 |
| Front Dumbell Raises | 15 - 20 Lbs. | 6 - 8 | 4 |
Friday: Burn Day or "No Work-Out Day"
| Take any two exercises from each of the previous four days, drop to minimum weight, increase reps by 15 - 20 and burn (stimulate) the muscles to grow. Do not work out during the weekend unless necessary. If you don't include any leg work out on burn day, then you may work your legs during the weekend. |
At the end of entire work out do 2 sets of 3 - 5 reps of Wide Grip "BEHIND OR IN FRONT" Pull Ups!! Try to raise your legs even with your waistline (straight in front of you). Progress until you can do at least 10 after workout (after six weeks). This exercise will expand your laterals, shape your back and decrease your waist.
In order to see a difference for your efforts three things are essential: SELF-DISCIPLINE, SELF-MOTIVATION & CONSISTENCY.
Don't forget to take all of your body measurements before beginning this work out. Make sure you track your progress and take another measurement after six weeks. You should see a difference!!
Good Luck & Press on ...
Let's connect! Use the form below to contact me about anything workout or health related. I'll be happy to answer any questions you might have.
From time to time I may send out some hot workout and/or diet tips. I respect your privacy so your email address won't be shared with anyone, period.
