I am increasing Nathans Protein today and going forward 30g weight per meal, as he is in his most depleted state now hitting a new low today this will help with satiety, tissue retention, thermic effect of food. He is at his all time best its just fine tuning now to bring the best Nathan to the stage!
Diet
Adding 30g of protein (weight) to each meal today. Will assess post workout and go from there as far as good goes
2 Rounds of posing Daily AM and PM
Diet
To start the day when you do, 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
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 (Cut Sunday)
Yohimbine – 20mg Upon waking (CUT Sunday)
Meal 1
70g – Oats (raw measure cooked)
310g – 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
110g – Jasmine Rice cooked
340g – Tilapia Cooked
100g – Onions and peppers
Meal 3
110g – Jasmine Rice cooked
340g – fresh white caught fish cooked (tilapia)
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Pre train Shake (30 min prior)
DROPPED POWDERS 10 days out
Post Workout Meal
70g Oats Raw Measure
75g Whey Isolate
Meal 5
340g – Chicken Cooked
Peppers and Onions
Meal 6
340g – Steak
Onion and peppers
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
Daily AM
Good consistent pace here breaking and maintaining a sweat.
45 min
-35 min on Bike
-10 min on stairs
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!
