Training: Resume once you can
This is what I was thinking for training – I will send you layouts and you can obviously have some freedom as well.
Legs (quad focused with 4 true working sets of hamstrings)
Chest and Triceps
Back (rowing and Rack Pulls) and Biceps
Shoulders
Hamstrings and adductors (RDL’s)
Back Width (DB pullovers / Pulldowns / Reverse Grip Pulldowns)
Off
Diet
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 15 min after AM fasted Supplements
Morning Greens Shake prior to meal 1
1 scoop Greens Powder (my favorite is nutridyn fruits and greens chocolate order off amazon)
10g – Glutamine
Add Pink Salt or Sea Salt to all meals
Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca (nutricost), 1000mg Maximum Milk Thistle (specific on amazon), 2 citrus bergamot (jarrow formula)
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)
Fat Burners
NA
Meal 1
100g – Oats (raw measure cooked)
50g – Apple
224g – Steak cooked
2 poached eggs (optional but I want you to eat them when you can)
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
Meal 2
300g – Jasmine Rice cooked
250g – Chicken cooked
100g – Onions and peppers
Meal 3
300g – Jasmine Rice cooked
250g – Chicken cooked
100g – Onions and peppers
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Meal 4
2 bagels
30g Jam
250g – Chicken Cooked
Pre train Shake (30 min prior)
5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
50g – Vitago
Few Shakes of pink Salt
***IN 1 liter of water
(Have most of this down prior to training)
Intra workout Layout
15g – EAA
Post Workout Meal
50g Vitargo
75g Whey Isolate
Meal 6
3 Whole Eggs
224g – Steak
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus, Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand
Meal 7
75g – Whey Isolate
***Have cheat meal the NIGHT prior to your main Quad day
Cardio:
Steady State Cardio fasted AM upon waking following morning supplements
5 Days per week
Good consistent pace here breaking and maintaining a sweat.
30 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!
