Shaun is the sharpest I believe he has ever been today, deeper lines in his glutes than we have had for any show thus far. That being said I know we can get more out of him without negative return…its the O after all!
Here are the changes we implemented today
Few changes throughout plan
I want you training 5 days a week right now.
One day focused on hamstrings and adductors
Back / Biceps
Chest / Triceps
Quads
Shoulders / Traps
Training Day Meal Layout
Morning Greens Shake prior to meal 1
9g – Amazing Grass (I prefer cocoa) OR Other Organic Greens Product
10g – Kidney Stuff – http://www.goldenstandards.com/buy-kidney-stuff.html
10g – Glutamine
***Take another 10g of Kidney Stuff PM
Off Day – Remove Peri Workout Nutrition (Just the powders used during / post training)
Consume meals in order with your pre and post meal when you train.
Add Pink Salt or Sea Salt to all meals
Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca, 1000mg Milk Thistle, 1 citrus bergamot
Evening on empty stomach between 5th and 6 meal:
600mg NAC, 1000mg Milk Thistle, 1 citrus bergamot (30 min prior to meal), 750mg Tudca
Digestive Aids
If you are currently using anything for digestion keep it in for now. I do not want you using a fiber product.
1 Matador at each carb meal. No matador needed with Vitargo shake
Meal 1
50g – Cream of Rice
12g – PB2 (powder peanut butter)
224g – Tilapia 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, 1 Resveratrol cap (Jarrow formula), 2 beta sisterol (NOW brand), 2 Pantathine (Now Brand)
Meal 2
110g – Jasmine Rice cooked
224g – Tilapia Cooked
75g – Fresh Green beans cooked
Meal 3
110g – Jasmine Rice cooked
196g – 99% Lean ground turkey cooked
Meal 4
110g – Jasmine Rice cooked
224g – Tilapia Cooked
75g – Fresh Green beans cooked
Pre train Shake
5g – L Citrulline
5g – Creatine monohydrate
20g – EAA
25g – Vitargo
Few Shakes of pink Salt
***IN 1 liter of water
(Have most of this down prior to training)
Intra workout Layout –
10g – EAA
NO CARBS
Post Workout Meal
50g Whey Isolate
Meal 6
224g – Lean ground beef
100g – Asparagus cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral
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!
Steady State POST TRAINING
TRAINING DAYS
25 min on Stairs standing straight up
