Matt JansenMatt Jansen

1 burger and fry meal a week following your chest training

Cardio 5 days a week. Do cardio on off days from training. Stay off of cardio on leg days

I want you training 5 days a week right now.

One day focused on hamstrings and adductors
Back / Biceps
Chest / Triceps (Burger and fry meal)
Shoulders / Traps

Training Day Meal Layout
Morning Greens Shake prior to meal 1
9g – Amazing Grass (I prefer cocoa) OR Other Organic Greens Product
10g – Kidney Stuff – http://www.goldenstandards.com/buy-kidney-stuff.html
10g – Glutamine
***Take another 10g of Kidney Stuff PM

Off Day – Remove Peri Workout Nutrition (Just the powders used during / post training)

Consume meals in order with your pre and post meal when you train.

Add Pink Salt or Sea Salt to all meals

Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca, 1000mg Milk Thistle, 1 citrus bergamot

Evening on empty stomach between 5th and 6 meal:
600mg NAC, 1000mg Milk Thistle, 1 citrus bergamot (30 min prior to meal), 750mg Tudca

Digestive Aids
If you are currently using anything for digestion keep it in for now. I do not want you using a fiber product.

2 Matador at each carb meal. No matador needed with Vitargo shake

Meal 1
80g – Cream of Rice
12g – PB2 (powder peanut butter)
196g – Extra Lean Ground Beef

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, 1 Resveratrol cap (Jarrow formula), 2 beta sisterol (NOW brand), 2 Pantathine (Now Brand)

Meal 2
180g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Meal 3
180g – Jasmine Rice cooked
196g – 99% Lean ground turkey cooked

Meal 4
180g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Pre train Shake
1 Banana (100g worth)
5g – L Citrulline
5g – Creatine monohydrate
10g – EAA
30g – Carb Powder
Few Shakes of pink Salt
***IN 1 liter of water

(Have most of this down prior to training)

Intra workout Layout
10g – EAA
25g – Vitargo

Post Workout Meal
50g Whey Isolate

Meal 6
300g – Yokon Potato
196g – Lean ground beef

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral

Steady State Cardio fasted AM upon waking following morning supplements
5 Days per week
Good consistent pace here breaking and maintaining a sweat.
40 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!

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