Charles is really killing this prep thus far. Still sitting in the high 250’s (258 this morning – keep in mind he won his show at 230) We are pushing the condition now more so but his weight is staying up which is exactly what we want, his body has really rebounded so well out of this last show!
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
Off
Hamstrings and adductors (RDL’s / glute Bridges / heavy long stride walking lunges)
Upper chest and shoulders
Off – Saturday night cheat meal
Diet
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
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)
Meal 1
70g – Oats raw measure
250g – 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
Meal 2
180g – Jasmine Rice cooked
250g – Chicken cooked
Onions and peppers (Optional)
Meal 3
180g – Jasmine Rice cooked
250g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Meal 4
70g – Cream of Rice
70g – whey isolate (true nutrition micro filtered isolate)
Pre train Shake (30 min prior)
5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
NO VITARGO
Few Shakes of pink Salt
***IN 1 liter of water
(Have most of this down prior to training)
Intra workout Layout –
15g – EAA
IMMEDIATELY POST TRAINING –
4g natural calm
15g EAA (preferably true nutrition raw powder
ADD – 20 min post workout cardio on hamstring and upper body days on stairs
***eat post meal 30 min later
Post Workout Meal
180g – Jasmine Rice cooked
250g – 99% turkey cooked
Meal 6
100g – Fresh Green beans or Frozen cooked
250g – Steak cooked
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 – mid sleep Shake
70g – Whey Isolate
(Have Cheat meal on Saturday Night)
Cardio:
Steady State Cardio fasted AM upon waking following morning supplements
5 Days per week
Good consistent pace here breaking and maintaining a sweat.
35 min / OFF DAY – 55 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!
***Added 20 min on post training days on all days except for quads.
