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
To start the day when you do cardio, do cardio and then start the plan as laid out below, on days you do not do cardio just start plan 30 min after AM Supplements
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
Shreddabull – 1 cap upon waking
Yohimbine HCL – 20mg Upon Waking (DROP next Friday)
Meal 1
40g – Oats raw measure (once you get home I want you using plain oats)
280g – 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
280g – 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 – 20 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
280g – 99% turkey cooked
100g – Fresh Green beans cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Meal 5
100g – Fresh Green beans cooked
300g – Tilapia Cooked
Meal 6
100g – Fresh Asparagus 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!
