Nathan lands tonight to finish out the rest of prep, really excited for him to be here to finish out this prep together. He is in a really good spot right now sitting at 263 and will be guest posing this weekend so you guys will get to see some footage I am sure!
Nathan – 6.5 Weeks Out Olympia
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
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
Shreddabull – 1 cap upon waking
Meal 1
80g – Oats (raw measure cooked)
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
200g – Jasmine Rice cooked
250g – Chicken cooked
100g – Onions and peppers
Meal 3
200g – Jasmine Rice cooked
280g – fresh white caught fish cooked (mahi, Dover sole, cod, tilapia)
100g – Onions and peppers
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Meal 4
200g – rice cooked
1 banana (80-100g worth)
250g – Chicken Cooked
Pre train Shake (30 min prior)
5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
25g – 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
2 Whole Eggs
250g – Steak
Onion and peppers
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
6 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!
