Notes:
Either Do AM cardio and two sessions of training
OR
AM Cardio – Single Session – PM cardio
Assess where we are at in one weeks time
High Day instructions (on an as needed basis)
Meals 1 – 6 will be 50g of carbs total per meal – you can very the sources between rice, COR, Rice tortilla, Yukon Potato.
ADD: 5g of fat to EACH MEAL – either 5g from direct oil source or 10g of Nut butter added OR 30g avocado
All other notes and changes below
Fat burners
Yohimbine 12mg upon waking
1 Shreddabull AM upon waking
Fasted supplements
Greens powder
10g glutamine
Pills (AM fasted / 30 min prior to last meal)
NAC – 1200mg
Tudca – 750mg
Maximum milk thistle – 1 cap
Digestion / gda
Ravenous – 1 cap at each meal
Matador – 1 cap at each meal
Zinlori 75 – 1 cap prior to meal 1 and 3
https://www.metagenics.com/zinlori-75
Meal one
112g Chicken
70g Rice cooked
Diced onion/ salsa fine
3g omega, 1g Vit C, 200g coq10, 400mg life extension curcumin
Meal two/pre training meal
40 Cream of rice
10g pb powder
30g Whey
Pre
20g aminotaur
15g nitrox
2g pink salt
Intra
Water
Pink salt
Meal three/post training meal
4oz Chicken
70g Jasmine Rice
Pepper mix
Meal four
4oz Tilapia cooked
35g avocado
100g green beans cooked
Meal five
5oz Tilapia cooked
35g Avocado
75g Green beans
3g omega, 1g Vit C
Meal six
5oz tilapia from Whole Foods cooked
35g Avocado
75g asparagus cooked
Extras:
lettuce, kimchi, salsa, mustard, etc
Cardio
7×45 Min AM
25 min post training on upper body days / off days (6 days a week) **** See initial Note
