Pushing Charles hard here to the finish to bring his best!
I have pulled carbs back slightly, added protein to evening meals and increased PM cardio
Charles
Few Diet changes
Cardio in evening increased to 35 min on bike
CUT OUT ALL ART SWEETENERS / INTRA POWDERS / SODA / ECT
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 (DROP Friday)
Yohimbine HCL – 20mg Upon Waking (DROP 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
100g – Jasmine Rice cooked
280g – Chicken cooked
Pre train Shake (30 min prior)
CUT OUT ALL POWDERS
IMMEDIATELY POST TRAINING –
4g natural calm
Meal 3 – Post Training
§ 40g – Oats (once you get home I want you using regular oats)
75g – whey isolate (true nutrition micro filtered isolate)
Meal 4
310g – 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
310g – Tilapia Cooked
Meal 6
100g – Fresh Asparagus cooked
310g – Tilapia 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
Daily
Good consistent pace here breaking and maintaining a sweat.
35 min on Stairs
BIKE
I want a good sweat here and assertive pace!
