Ok before we had put your chemical and supplement plan together not knowing we would be going into the contest you are in now. So the cycle was only 8 weeks long. We will be changing this girl. Also will be changing the other stuff in the program is well.
CALL ME FIST THING IN THE MORNING TODAY ILL BE UP AND WILL TALK>
New chemical/ supplements program. You will have 12 weeks left to this contest by the time you get everything all set up and ready to go. 12 weeks is a long time but goes by shorter then you think.. Good thing is though your the only person I will be training for any contest except Anita Ramsy over the course of the next 12 weeks. So you two lovely ladies get all of my attention ( as much of it as I can give anyway)
What we will do is you and I will use this thread right here as the log/journal thread. Now So everyone hears me ( your entire contest is sponsored by me and yes I will be supplying everything you need. well everything I have access to anyway)..
Here is the new program as follows.
weeks
1-12 Primo 50mg twice a week. That is 1/2ml or 1/2 cc on Monday and then again on Thursday
1-4 Clen as I directed you to but I will lay it out under (Table
#1) at the bottom here
6-12 Forged burner starting out at a does of 1 cap twice a day and moving up to 1 cap 3-4 times a day.
1-12 Need2slin 1 cap 3 times a day 30 mins before meals.
1-12 Gear 3 caps with every does of Need2slin
4-12 Forma-stanzol 5 pumps am and pm
8-12 Thimucase on stomach and any other problem Areas once a night.
(Table 1)
Clen start off at a dose of 20mcg 3 times a day morning noon and night. Every 3-4 days go up by 20mcg . Add it to your morning dose first, then noon then night. So it will look like this
day Morning/noon/night
1 20/20/20
2 20/20/20
3 40/20/20
4 40/20/20
5 40/40/20
6 40/40/20
7 40/40/40
8 40/40/40
9 40/40/40
10 60/40/40
once you get to this dose just stay here til the end. Never go above this no reason to.
Diet.
Your diet is simple and easy right now . I will explain everything to you so that you understand all of it..
Ok typically I work with female Athletes almost year round or starting 24 weeks out or more. Some times I do get some who come to me 12 weeks out but not often. Also many of them are already very knowledgeable and know there way around the kitchen as well as a weight room along with some chemical knowledge too.
Will be starting you off 12 weeks out and needing all the help you can get but that's not a problem. So we will be bypassing the
"Building Diet phase" and jumping right into what is called the
"Tapering down phase" of the diet. Some call this the contest prep phase but truthfully contest prep stage does not start in my programs until 2 weeks out. SO lets get started learning the Tapering down Phase which you will be on for the next 10 weeks until you reach contest prep phase.
Tapering down Phase#
As a trainee Your Taper down diet must be low in sugar ( post work outs only), Sodium, oils and fats ( except for Omega 3-6-9 fatty acids and other essentials), and processed foods. <--low in all of this . The kinds of foods you will be consuming will be Nuts, egg whites, chicken, Turkey, Tuna, crab , salmon ( all the fishy fish of all kinds), and on occasion very very lean cuts of BEEF! Green veggies, whole oats,
sweat potatoes, fresh beans, and other
fresh foods <-- notice the highlight? That is because this is very important. It means plan on spending a lot of time in the kitchen as well as the gym girl friend. O yes and protein shakes are a must of course. Carbohydrates will be taken in only to serve a specific purpose and that is it!!!
Now that we have the general Idea of the Tapering down diet lets get more specific. Calories will start out at exactly 15 colories for every lb of Lean body mass .
Now we had determined that you are around 160 (hold it very well) and you are about 22-23% BF percent. So we are going to do the math for anyone watching and learning here.
160x .22=35
What this means is we will be taking the number 35 and taking this away from your total body weight. 160-35=125lb
Now your total calorie intake for the day to start will be 125x15=1875
Now we want to split this into a 50-20-30 P-C-F split .
So now we can get real technical with your diet. I will do the math for you..
total calorie intake 1875
calories from Protein= 937 =235 grams of protein a day
calories from Carbs= 375 = 94 grams of carbohydrates a day
calories from fats=562 = 57 grams of fat a day
This is the exact amount of cals you will be eating every day right now and where all the calories will be coming from. I want you to use a Net calorie counting program and keep track of this. Use a program that will allow you to post a link and it will show all of us exactly what you eath and the calorie brack down of it all. This is very important that you keep track of your diet and get your diet exactly right or as close as you can.
I am not going to lay out a meal plan for you. I dont want you to be dumb and never learn how to do this for your self. I do not know what you like,dont like. can stomach and can not. I don't know if your a good cook, bad cook or any of this..
It is your job to reach these goals and it is your job to follow the advice I have laid out above when it comes to your diet. Read it every day when you wake up and then read it again before you go to bed. Making sure that you are following all the advice I have written above. ALL OF ITS>
When it comes to your carbs you have a total of 94-95 spendable carbs to eat for the day. 35 am in the form of complex carbs. 35 pre work out aka lunch meal again complex carbs and the last 25 cabrs spent on your pst work out meal. This will be the only simple carb meal of the day..Then that is it girl carbs are cut off for the rest of the day after that
OK now we are going to move into the Taper down training.
Taper down Training program for you will be as follows.
for yout training program you will be working out 5 days a week and also doing High intensity Cardio 5 days a week as well.
Monday
1. Flat Bar bell bench press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.
2. One Arm Dumbbell Bench Press
4 sets of 20 each arm. 1 warm up set rest heavy as you can go
3 incline dumb bell presses
3 sets of 20
4. Dips
3 sets of As many dips as you can do
If you can not do one then hopefully you have a assisted dip
Mechiene where you are working out.
5. Isolation curls aka preacher curls.
4 sets of 15 . 1 warm up , rest as much as you can
6. Hammer curls
4 sets of 15 . 1 warm up , rest as much as you can
7. Triceps extensions
4 sets of 15 . 1 warm up , rest as much as you can
7.Triceps push downs
4 sets of 15 . 1 warm up , rest as much as you can
8.Triceps push downs ( with rope)
4 sets of 10 . 1 warm up , rest as much as you can
9.Reverse grip curls 3 sets of as many as you can do
10.str8 Crunches
5 sets of as many crunches as you can do
11. Side crunches 2 sets of as many as you can do each site
12. Leg Raises 2 sets of as many as you can do
13 45 mins of High intensity Cardio on the
Stare Master
Tusaday Work out
Seated rows
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.
2. Behind the neck pulls downs
4 sets of 12
3. Dumb bell bent over rows
4 sets of 12
4. Bent Over Reverse Fly
4 sets of 15
5. Squats
4 sets of 12
6. dead lifts
4 sets of 12
7. leg curls
4 sets of 12
8. seated calf raises weighted
4 sets of 30
9. Standing calf raises not weighted
3 sets of as many as you can do to failing.
10. 45 mins of High intensisty Cardio on the tred Mill
Wensday
laying side raises
4 sets of 20
laying front raises
4 sets of 20
seated dumb bell MP
4 sets of 12
Seated side raises
4 sets of 15
upright rows
4 sets of 20
str8 Crunches
5 sets of as many crunches as you can do
Side crunches 2 sets of as many as you can do each site
Leg Raises 2 sets of as many as you can do
45 mins of High intensity Cardio on the
Stare Master
Thursday
Leg press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.
Lunges
4 sets of 15
Pec Deck Flys
4 sets of 20
low cable flies
3 sets of 20
dips
3 sets of as many as you can do till failling.
seated calf raises weighted
4 sets of 30
Standing calf raises not weighted
3 sets of as many as you can do to failing.
45 mins of High intensity Cardio
Get a watch and go run the mountain you said you have been walking.
Friday
dead lifts
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.
Lat Pull downs
4 sets of 15
Straight arm pull downs
4 sets of 15
High rows
4 sets of 15
reverse pulls downs
4 sets of 15
Str8 chest pull downs
4 sets of 15
45 Mins High intensity cardio jumping rope!!!
Saturday off
Sunday Off.
OK girl. I am sorry I had some pressing matters last week but here is your program. Please start this as soon as you can. Hit me up with a phone call today and will talk. I want you to look up each exercise/movement above ^^^^^ on youtube and watch a vid of them so you know what each one is.. Your programe is set. YOur diet is set, your sups/chemical is set
NOW get to work killing that shit!!!!!!!!!!!!!!!!!!!!
OK I have laid out everything for you in full. No excuses no nothing. When you call I will need your address and everything you need will be on the way.
Please Scroll Down to See Forums Below 
