Iain updated me today at 261 in a great spot. I made a few slight changes to his diet, pulling out 10g of fats from whole eggs in meal 1, swapping equal carbs essentially of bread to rice in meal 1, I just assumed he would like chicken and rice better than chicken and toast.
Reduced carbs a total of 40g from pulling 20g of carbs each from his two meals following training.
Here is the plan in full below
Update me as often as you feel needed the more pics the better
Morning Greens Shake (after cardio prior to meal 1)
1 serving of greens product (amazing grass, fruits and greens from nutridyn is great!)
UDU adult formulaa probiotic or Renew Life Ultimate Flora – pro biotic am only
Sea Salt all meals
Liver Products
750mg Tudca, 3 Liver+ AD caps upon waking, 5 Morphoprime caps, 250mg Citrus Bergamot
Other
1 AD matador with each carb meal
1 Solaray Betaine HCL prior to each meal (if heart burn issues are present)
Meal 1
10oz Chicken
280g – Jasmine Rice cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 5000IU Vit D, 3 caps Heart+
Meal 2
280 – Fresh caught lean White fish cooked
300g – Yukon OR Other Potato Cooked
140g – jasmine rice
Meal 3 – Pre Workout Meal 60 min Prior to pre shake
280g – Jasmine Rice cooked
1 banana
20g honey
250g – Chicken or 99% Ground Turkey or Turkey Tenderloin cooked Cooked
75g – Fresh Green beans cooked measure
Pre train Drink –
Then Drink the following
5g Citrulline Malate
5g Glycerol Powder
– Amino product (I want you aiming to get 3g of Leucine from the product so the amount is dependent on the brand so just look on the label to figure out the appropriate amount
50g – carb powder
– 5g creatine monohydrate
– 2g pink sea salt
At least 24 ounces of water
Intra workout Layout –
- Amino product (I want you aiming to get 3g of Leucine from the product so the amount is dependent on the brand so just look on the label to figure out the appropriate amount
At least 24 ounces of water
Post Workout
70g – Whey 100% Isolate
Meal 4 – Post workout Meal
280g – Jasmine Rice cooked
250g – Chicken or 99% Ground Turkey or Turkey Tenderloin cooked Cooked
Meal 5
280g – Bison or Beef Flank Steak cooked
140g – jasmine rice cooked
75g – Fresh Green beans cooked measure
Meal 6
140g – Fresh caught lean White fish cooked
140g – Fresh caught sockeye salmon cooked
75g – Asparagus cooked
3g – Omega 3 oil, Vit C – 1g
AM Cardio
6 sessions weekly x 35 min on bike. Level 8-10 / RPM 90
