Doing a hard deplete with Charles as I feel it is what he needs to be his best, today is a travel day for him as well
CUT OUT ALL ART SWEETENERS / INTRA POWDERS / SODA / ECT
Training:
Upper body training daily single body part to double ie back and biceps
Most likely last day will be Thursday
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)
Meal 1
40g – Oats raw measure
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 – Green beans
280g – Chicken cooked
Pre train Shake (30 min prior)
CUT OUT ALL POWDERS
IMMEDIATELY POST TRAINING –
4g natural calm
Meal 3 – Post Training
100g asparagus cooked
310g – fish cooked
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
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.
45 min on Stairs
65 steps per min
I want a good sweat here and assertive pace!
