***Adding 40g of carbs per meal today
2 Rounds of posing Daily AM and PM
Notes 6 Days Out
To start the day when you do c, 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
CUT ALL YOHIMBINE
Meal 1
110g – 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
250g – Jasmine Rice cooked
340g – Tilapia Cooked
100g – Onions and peppers
Meal 3
250g – 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
110g Oats Raw Measure
75g Whey Isolate
TBD from here
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!
