#1570
Matt JansenMatt Jansen
Participant

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)

Fat Burners
1 Shreddabull Upon Waking
300mg L Carnitine

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

140g – Jasmine Rice cooked
250g – Chicken cooked
Onions and peppers (Optional)

Meal 3

140g – 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
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
140g – Jasmine Rice cooked
300g – Tilapia Cooked

Meal 6

100g – Fresh Green beans or Frozen cooked
280g – 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

No Saturday Night Cheat

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.

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