Charles – 10 weeks out update
Charles is having a great rebound coming out of his last show, he is at 261 this morning and in great shape for 10 weeks out of the Olympia.
I made some slight changes to his plan this morning.
I have made a few slight changes through your plan. Document weight daily and email me weight and pics every 4 days now. Biggest thing for now is I am bringing your cheat meal down to one on Saturday.
Few diet changes
Training:
Lets not change a thing about your training it is working very well!
Legs (quad focused with 4 true working sets of hamstrings / curl variations)
Chest and Triceps
Back and Biceps
Hamstrings and adductors (RDL’s / glute Bridges / heavy long stride walking lunges)
Upper chest and shoulders
Off – Saturday night cheat meal
o To start the day when you do cardio, do cardio and then start the plan as laid out below, on days you do not do cardio just start plan
o Morning Greens Shake prior to meal 1
1 scoop Greens Powder (my favorite is nutridyn fruits and greens chocolate order off amazon)
10g – Glutamine
10g – kidney stuff
o Add Pink Salt or Sea Salt to all meals
o Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca (nutricost), 1000mg Maximum Milk Thistle (specific on amazon), 2 citrus bergamot (jarrow formula)
o Evening on empty stomach between 5th and 6 meal:
1200mg NAC, 750mg Tudca (nutricost), 1000mg Maximum Milk Thistle (specific on amazon), 2 citrus bergamot (jarrow formula)
o Meal 1
§ 100g – Oats raw measure
2 Whole Eggs
224g – Steak cooked
3g – Omega 3 Oil, Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand, 1g – Astragalus
o Meal 2
§ 280g – Jasmine Rice cooked
224g – Chicken cooked
Onions and peppers (Optional)
o Meal 3
§ 280g – Jasmine Rice cooked
224g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
o Meal 4
§ 120g Rice Krispies (plain cereal) OR 100g cream of rice
1 Banana
70g – whey isolate (true nutrition micro filtered isolate)
o Pre train Shake (30 min prior)
§ 5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
50g – Vitago
Few Shakes of pink Salt</div>
***IN 1 liter of water
(Have most of this down prior to training)
o Intra workout Layout –
15g – EAA
o Post Workout Meal
§ 280g – Jasmine Rice cooked
224g – 99% turkey cooked
o Meal 6
§ 300g – Yukon or sweet potato cooked
224g – Steak cooked
2 Whole Eggs
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus, Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand
o Meal 7 – mid sleep Shake
70g – Whey Isolate
(Have Cheat meal on Saturday Night)
Ø Cardio:
o Steady State Cardio fasted AM upon waking following morning supplements
§ 5 Days per week
§ Good consistent pace here breaking and maintaining a sweat.
§ 20 min
§ Recumbent bike or stairs
Breaking and maintaining a sweat throughout on recumbent bike. Increase the resistance and keep RPM at 85-90
I want a good sweat here and assertive pace!
