Meal 1 - 1 cup of cooked oatmeal with 12 egg whites.
Meal 2 - 1 cup of cooked rice with 8-10 oz fish and tuna.
Meal 3 - 1 cup of cooked rice with a salad, fresh vegetables and 10-12 oz steak.
Meal 4 - (post workout) 8-10 oz chicken breast, 2 cups cooked oatmeal.
Meal 5 - Salad, fresh vegetables with 8-10 oz of fish.
Meal 6 - 1 cup cooked rice with 10 egg whites
Sergio believed in very high volume training and did so for his entire career. Lots of repetitions with many sets for each
workout to shock and awe the muscle at work. He also did very heavy training with the use of drop and supersets for effect.
Here is Sergio's basic workout summary.
Monday - Chest and Back (Bench, Dips, Flys, Chins)
Tuesday - Shoulders, Biceps, Triceps
Wednesday - Abs, Legs, Calves
Thursday - Chest and Back
Friday - Biceps and Triceps
Saturday - Abs and Legs
Sunday - REST