#1853
Matt JansenMatt Jansen
Participant

Charles is very close to being ready other than us needing to get his glutes sharper, he is still 18 lbs over the weight which he won his last show at. Pretty crazy honestly as of Thursday Morning 3 weeks and 1 day out all three guys are 17-18 lbs up from the weight that they won their qualifiers at.

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 Untamed Upon Waking

Meal 1

60g – Oats raw measure (once you get home I want you using plain oats)
250g – Chicken 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 – Pre Training Meal

140g – Jasmine Rice cooked
250g – Chicken cooked

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 – 25 min post workout cardio on hamstring and upper body days on stairs

***eat post meal 30 min later

Meal 3 – Post Training

60g – Oats (once you get home I want you using regular oats)
70g – whey isolate (true nutrition micro filtered isolate)

Meal 4

100g – Jasmine Rice cooked
250g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus

Meal 5
100g – 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

Cardio:

Steady State Cardio fasted AM upon waking following morning supplements

7 Days per week

Good consistent pace here breaking and maintaining a sweat.

45 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!

Steady State Cardio POST WORKOUT OR PM

5 Days per week

Good consistent pace here breaking and maintaining a sweat.

25 min on Stairs

65 steps per min

I want a good sweat here and assertive pace!