[Matt Jansen]

Hey Florian – Yes bud Salt is aids in hydration of the cells and carrying nutrients which is why we sea salt all meals and add additional salt pre training,

Creatine intake is more about daily consistency more so than specific timing so I just take it at the same time of day when its easy to remember which is with the rest of my powders.

[Matt Jansen]

Hey Pedro – because I prefer to get the nutrients in fully to actually utilize during training rather than micro sipping them throughout the training and not really getting the full benefit out of them.

Ewan – Exact Calories I am not sure but on my lowest diet I was on 60g carbs in meal 1 / 30g meal 2 / 30g meal 3 / 4-6 no carb.

Now I am on 60g carbs meal 1 and 2 / 80g meal 3 / 70g intra / 150g post / 60g meal 5 and 6

I brought protein down from 280g – 310g per meal to 250g per meal

Fats are still low, actually ended prep with them a bit higher.

[Matt Jansen]

2 Weeks Post Show Update

Training is really picking up, having a blast in the gym and my endurance and strength is returning. I still do not have my leverages back fully but it will come.

Water balance is not perfect yet but improving. I was the Hardest 239 I have been this am and here is what I have been doing this week for my diet since Monday.

Meal 1
250 Chicken
220 Rice

Meal 2
250 chicken OR Turkey
220 Rice

Meal 3
2 packets low sugar maple brown sugar oats
1oog banana
70g Whey Isolate

Intra
75g Raging Full
30g Amino
5g Creatine
20g Nitrox

Post
90g Chex
90g Golden Grahams
70g True Nutrition Whey Isolate

Meal 5
250g Steak
300g Shredded Potato

Meal 6
250 chicken OR Turkey
220 Rice

OR

240 FF plain greek yogurt
40g Whey
100g Strawberries
50g banana
12g PB2
30g Granola

***If I wake up in the middle of the night hungry I have
40g Chex Mix
50g TN Whey

Current Split is
Quads
Back (rowing)
Chest
Hamstrings
Back and Biceps (vertical Pulling)
Shoulders and Triceps
Off

[Matt Jansen]

[Matt Jansen]

Steve

Thank you!

For those of you guys that are interested in the interview here it is!

https://www.youtube.com/watch?v=IO8xnzCyxcE

[Matt Jansen]

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
L Carnitine – 300mg Upon Waking

Meal 1

80g – Oats (raw measure cooked)
280g – Steak 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

200g – Jasmine Rice cooked
280g – Chicken cooked
100g – Onions and peppers
Meal 3

200g – Jasmine Rice cooked
310g – fresh white caught fish cooked (mahi, Dover sole, cod, tilapia)
100g – Onions and peppers

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
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

Post Workout Meal 
50g Vitargo
75g Whey Isolate
Meal 5

110g – rice cooked
280g – Chicken Cooked

Meal 6

310g – 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.

40 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!

[Matt Jansen]

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
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
1 Shreddabull Upon Waking
300mg L Carnitine

Meal 1

70g – Oats raw measure
250g – Steak 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

140g – Jasmine Rice cooked
250g – Chicken cooked
Onions and peppers (Optional)

Meal 3

140g – Jasmine Rice cooked
250g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus

Meal 4

70g – Cream of Rice
70g – whey isolate (true nutrition micro filtered isolate)

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

Post Workout Meal
140g – Jasmine Rice cooked
300g – Tilapia Cooked

Meal 6

100g – Fresh Green beans or Frozen 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

Meal 7 – mid sleep Shake

70g – Whey Isolate

No Saturday Night Cheat

Cardio:

Steady State Cardio fasted AM upon waking following morning supplements

5 Days per week

Good consistent pace here breaking and maintaining a sweat.

35 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!

***Added 20 min on post training days on all days except for quads.

Attachments:

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[Matt Jansen]

Continuing to push the condition we want to be lights out here with the best Shaun to date so just staying ahead.

I want you training 5 days a week right now.

One day focused on hamstrings and adductors
Back / Biceps
Chest / Triceps
Quads
Shoulders / Traps

Training Day Meal Layout

Morning Greens Shake prior to meal 1
9g – Amazing Grass (I prefer cocoa) OR Other Organic Greens Product
10g – Kidney Stuff – http://www.goldenstandards.com/buy-kidney-stuff.html
10g – Glutamine

Off Day – Remove Peri Workout Nutrition (Just the powders used during / post training)

Consume meals in order with your pre and post meal when you train.

Add Pink Salt or Sea Salt to all meals

Vitamins taken upon Waking on empty stomach:

1200mg NAC, 750mg Tudca, 1000mg Milk Thistle, 1 citrus bergamot

Evening on empty stomach between 5th and 6 meal:

600mg NAC, 1000mg Milk Thistle, 1 citrus bergamot (30 min prior to meal), 750mg Tudca

Digestive Aids

If you are currently using anything for digestion keep it in for now. I do not want you using a fiber product.

1 Matador at each carb meal. No matador needed with Vitargo shake

Meal 1

50g – Cream of Rice
12g – PB2 (powder peanut butter)
196g – 99% Ground Turkey OR Chicken breast 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, 1 Resveratrol cap (Jarrow formula), 2 beta sisterol (NOW brand), 2 Pantathine (Now Brand)

Meal 2

110g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Meal 3

110g – Jasmine Rice cooked
196g – 99% Lean ground turkey cooked

Meal 4

§ 110g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Pre train Shake

5g – L Citrulline
5g – Creatine monohydrate
20g – EAA
25g – Vitargo
Few Shakes of pink Salt
***IN 1 liter of water

(Have most of this down prior to training)

Intra workout Layout –

10g – EAA
NO CARBS

Post Workout Meal
50g Whey Isolate

Meal 6

150g – Yokon Potato
196g – Lean ground beef

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral

Ø  Cardio:

o   Steady State Cardio fasted AM upon waking following morning supplements

6 Days per week

Good consistent pace here breaking and maintaining a sweat.

40 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 POST TRAINING

TRAINING DAYS

20 min on Stairs standing straight up

[Matt Jansen]

Things are getting fun with Charles, due to his lean state we are really getting to throw some food at him in a planned out way. This was his last high day this past Saturday. Just as a rate of reference, he was 256 on Friday and 255.8 today so he has already hit a low from this day.

Meal 1

100g – Oats raw measure
20g – Honey
12g – PB2
1 Banana
250g – Steak 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

420g – Jasmine Rice cooked
224g – Chicken cooked
Onions and peppers (Optional)

Meal 3

420g – Jasmine Rice cooked
224g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus

Meal 4

§ 180g Plain Rice Chex Or Plain Rice Krispies
20g – Honey
70g – whey isolate (true nutrition micro filtered isolate)

Pre train Shake (30 min prior)

5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
50g – Vitargo
Few Shakes of pink Salt
***IN 1 liter of water

(Have most of this down prior to training)

Intra workout Layout –

15g – EAA

Post Workout Meal

150g Carbs from Krusteaz just add water pancake mix (look at package and calculate 150g of carbs)
1 banana
70g – whey isolate (true nutrition micro filtered isolate)

Meal 6

Quality Burger OR 2 Chick Fil A Sandwhiches
2 Orders of Fries

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus, Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand

Meal 7 – mid sleep Shake

NA

[Matt Jansen]

Sameer – I am keeping my protein higher to experiment with it, I finished my prep with my protein mainly from fish at 11 ounces per meal. So even still here I have pulled back two ounces per meal.

[Matt Jansen]

Hey Guys –

I am still experimenting a bit to find the best spot for my set point out of the show to stay as lean as I can within the midst of making progress and keeping fat gain to a minimum. I still have not balanced out water yet which is very common for me, I usually look my best 3-4 weeks post show.

Today I have done 220g of rice OR 300g of potato with each meal. 1 93% turkey meal, 1 99% turkey meal, Chicken breast meal, and Flat Iron Steak meal at 250g per meal. No added fats on top of this. I am going to experiment with keeping fats more at a trace amount like I did when starting prep, again to see if I can stay leaner while growing. This will be new for me as I have always added fats in simply because I enjoy them.

Post workout meal kept the same as above as well as intra.

Nathan, Jorge, Brad and I filmed legs today for the first time since the show, honestly was probably the best workout we have had in the arsenal facility. We filmed this for you guys!

Also be on the lookout for 4 days out video coming out tomorrow!

[Matt Jansen]

————
Meal 1
————
Totals
Protein: 90.04
Carbs: 75.78
Fat: 16.18
Calories: 834.43

Bison Sirloin Cooked
Serving Size: 112.00 Grams
Total Calories: 180.99
Protein: 31.35
Carbs: 0.00
Total Fat: 6.18

Egg Whole
Serving Size: 2.00 Large Egg
Total Calories: 143.00
Protein: 12.60
Carbs: 0.78
Total Fat: 10.00

100% Liquid Egg Whites
Serving Size: 240.00 Gram
Total Calories: 130.44
Protein: 26.09
Carbs: 0.00
Total Fat: 0.00

Sprouted Grain Bread
Serving Size: 5.00 slice
Total Calories: 380.00
Protein: 20.00
Carbs: 75.00
Total Fat: 0.00

————
Meal 2
————
Totals
Protein: 74.40
Carbs: 75.41
Fat: 12.00
Calories: 698.77

Jasmine Rice, Cooked
Serving Size: 250.00 Grams
Total Calories: 303.00
Protein: 5.25
Carbs: 70.50
Total Fat: 0.00

Chicken, Cooked
Serving Size: 224.00 Grams
Total Calories: 299.00
Protein: 68.00
Carbs: 0.00
Total Fat: 3.00

Avocados, California
Serving Size: 58.00 Gram
Total Calories: 96.77
Protein: 1.15
Carbs: 4.91
Total Fat: 9.00

———–
Meal 3
———–
Totals
Protein: 73.25
Carbs: 70.50
Fat: 3.00
Calories: 602.00

Chicken, Cooked
Serving Size: 224.00 Grams
Total Calories: 299.00
Protein: 68.00
Carbs: 0.00
Total Fat: 3.00

Jasmine Rice, Cooked
Serving Size: 250.00 Grams
Total Calories: 303.00
Protein: 5.25
Carbs: 70.50
Total Fat: 0.00

——————-
Peri Workout 1
——————-
Totals
Protein: 0.85
Carbs: 59.87
Fat: 0.21
Calories: 237.65

Banana
Serving Size: 80.00 Gram
Total Calories: 71.25
Protein: 0.85
Carbs: 18.27
Total Fat: 0.21

Raging Full
Serving Size: 50.00 Grams
Total Calories: 166.40
Protein: 0.00
Carbs: 41.60
Total Fat: 0.00

————
Meal 4
————
Totals
Protein: 74.29
Carbs: 150.31
Fat: 3.45
Calories: 929.43

Micro-Filtered Whey
Serving Size: 70.00 Grams
Total Calories: 261.10
Protein: 62.30
Carbs: 1.40
Total Fat: 0.70

Rice Chex
Serving Size: 3.25 cup
Total Calories: 325.00
Protein: 6.50
Carbs: 74.75
Total Fat: 0.00

Golden Grahams Cereal
Serving Size: 2.06 cup
Total Calories: 343.33
Protein: 5.49
Carbs: 74.16
Total Fat: 2.75

————
Meal 5
————
Totals
Protein: 70.84
Carbs: 65.17
Fat: 12.35
Calories: 647.11

Bison Sirloin Cooked
Serving Size: 224.00 Grams
Total Calories: 361.98
Protein: 62.70
Carbs: 0.00
Total Fat: 12.35

Hash Browns, Shredded Potato Patties
Serving Size: 12.50 Ounce
Total Calories: 285.13
Protein: 8.15
Carbs: 65.17
Total Fat: 0.00

———–
Meal 6
———–
Totals
Protein: 65.83
Carbs: 54.06
Fat: 17.27
Calories: 626.29

Love Crunch DCB
Serving Size: 30.00 Grams
Total Calories: 142.00
Protein: 2.00
Carbs: 20.00
Total Fat: 6.00

Organic Greek Plain Yogurt
Serving Size: 224.00 Grams
Total Calories: 127.43
Protein: 22.90
Carbs: 8.96
Total Fat: 0.00

Micro-Filtered Whey
Serving Size: 40.00 Grams
Total Calories: 149.20
Protein: 35.60
Carbs: 0.80
Total Fat: 0.40

Peanut Butter, Dark Roasted, Creamy
Serving Size: 20.00 Grams
Total Calories: 128.12
Protein: 4.38
Carbs: 3.75
Total Fat: 10.62

Strawberries, unsweetened
Serving Size: 100.00 Gram
Total Calories: 35.00
Protein: 0.43
Carbs: 9.13
Total Fat: 0.11

Banana
Serving Size: 50.00 Gram
Total Calories: 44.53
Protein: 0.53
Carbs: 11.42
Total Fat: 0.13

———–
Meal 7
———–
Totals
Protein: 53.00
Carbs: 31.00
Fat: 11.50
Calories: 439.50

Micro-Filtered Whey
Serving Size: 50.00 Grams
Total Calories: 186.50
Protein: 44.50
Carbs: 1.00
Total Fat: 0.50

Organic Quick Oats
Serving Size: 40.00 Grams
Total Calories: 150.50
Protein: 5.00
Carbs: 27.00
Total Fat: 2.50

Peanut Butter, Dark Roasted, Creamy
Serving Size: 16.00 Grams
Total Calories: 102.50
Protein: 3.50
Carbs: 3.00
Total Fat: 8.50

—————
Daily Totals
—————
Protein: 502.50
Carbs: 582.10
Fat: 75.96
Calories: 5015.18

[Matt Jansen]

Hey Guys

So here we go. New Log. New Goals. Honestly the most motivated I have ever been, I believed before but now I have that believe backed with some proof. I am going to do a video tomorrow outlining my thoughts, direction whats next and why. I am also logging my diet today which is 100% intact and will post with the macros.

Lets just put it this way I am a big dessert and cookie guy post show and I have only had one dessert and got right back on plan.

[Matt Jansen]

Shaun and I want to push for a level of detail and condition with the added size that we have not yet attained so I have ramped up the cardio more so this week to insure we are ahead of track which he has been all prep!

I want you training 5 days a week right now.

One day focused on hamstrings and adductors
Back / Biceps
Chest / Triceps (Burger and fry meal)
Quads
Shoulders / Traps

Training Day Meal Layout

Morning Greens Shake prior to meal 1
9g – Amazing Grass (I prefer cocoa) OR Other Organic Greens Product
10g – Kidney Stuff – http://www.goldenstandards.com/buy-kidney-stuff.html
10g – Glutamine
***Take another 10g of Kidney Stuff PM

Off Day – Remove Peri Workout Nutrition (Just the powders used during / post training)

Consume meals in order with your pre and post meal when you train.

Add Pink Salt or Sea Salt to all meals

Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca, 1000mg Milk Thistle, 1 citrus bergamot

Evening on empty stomach between 5th and 6 meal:
600mg NAC, 1000mg Milk Thistle, 1 citrus bergamot (30 min prior to meal), 750mg Tudca

Digestive Aids
If you are currently using anything for digestion keep it in for now. I do not want you using a fiber product.

1 Matador at each carb meal. No matador needed with Vitargo shake

Meal 1
60g – Cream of Rice
12g – PB2 (powder peanut butter)
196g – 99% Ground Turkey OR Chicken breast 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, 1 Resveratrol cap (Jarrow formula), 2 beta sisterol (NOW brand), 2 Pantathine (Now Brand)

Meal 2
140g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Meal 3
140g – Jasmine Rice cooked
196g – 99% Lean ground turkey cooked

Meal 4
140g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked

Pre train Shake
NO BANANA
5g – L Citrulline
5g – Creatine monohydrate
10g – EAA
30g – Carb Powder
Few Shakes of pink Salt
***IN 1 liter of water

(Have most of this down prior to training)

Intra workout Layout –
10g – EAA
25g – Vitargo

Post Workout Meal
50g Whey Isolate

Meal 6
150g – Yokon Potato
196g – Lean ground beef

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral

Cardio:
Steady State Cardio fasted AM upon waking following morning supplements
6 Days per week
Good consistent pace here breaking and maintaining a sweat.
40 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 POST TRAINING
TRAINING DAYS
20 min on Stairs standing straight up

[Matt Jansen]

I have some really cool pics of Michaela and the progress she has made over the past year, year to date. The little engine that could just keeps on churning we have a very big Olympia ahead of us!

High Day instructions (taken on main quad day)

Meals 1 – 6 will be 50g of carbs total per meal – you can very the sources between rice, COR, Rice tortilla, Yukon Potato.

ADD: 5g of fat to EACH MEAL – either 5g from direct oil source or 10g of Nut butter added OR 30g avocado

All other notes and changes below

LETS LEAVE ON A TBD BASIS AS NEEDED NOW

Fat burners
Yohimbine 12mg upon waking
1 Shreddabull AM upon waking

Fasted supplements
Greens powder
10g glutamine

Pills (AM fasted / 30 min prior to last meal)
NAC – 1200mg
Tudca – 750mg
Maximum milk thistle – 1 cap

Digestion / gda
Ravenous – 1 cap at each meal
Matador – 1 cap at each meal
Zinlori 75 – 1 cap prior to meal 1 and 3
https://www.metagenics.com/zinlori-75

Meal one
112g Chicken
70g Rice cooked
Diced onion/ salsa fine

3g omega, 1g Vit C, 200g coq10, 400mg life extension curcumin

Meal two/pre training meal
40 Cream of rice
10g pb powder
30g Whey

Pre
20g aminotaur
15g nitrox
2g pink salt

Intra
Water
Pink salt

Meal three/post training meal
4oz Chicken
70g Jasmine Rice
Pepper mix

Meal four
4oz Tilapia cooked
35g avocado
100g green beans cooked

Meal five
3oz 96/4 beef OR Steak
2oz Tilapia cooked
Green beans

3g omega, 1g Vit C

Meal six
5oz tilapia from Whole Foods cooked
35g Avocado
75g asparagus cooked

Extras:
lettuce, kimchi, salsa, mustard, etc

Cardio
7×45 Min AM
25 min post training on upper body days / off days (6 days a week)

[Author]

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