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Here's her last updated plan. He also added in this smoothie/juice concoction once a day
2-11-24
Bodyweight - 154.4
Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine. 1iu GH.
Intraworkout (drink throughout weight training): 15g dextrin or similar carb powder + 10g EAA + 5g leucine.
**on all leg days, increase carbs to 30g.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal, or 70g carb from any cereal of your choice. 1 banana or 3/4 cup any berry. 1/4 tsp sea salt.
**on non weight training days, change to 2 whole eggs + 230g egg whites. Any amount of low carb veggies. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 225g cooked weight jasmine rice or 8oz potato. 20g almond butter, 10g olive oil, or 10g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
**on non weight training days, omit rice/potato.
Meal #3 - 6oz 90/10 or leaner ground beef, lean cut of steak, or salmon. 120g cooked weight jasmine rice or 4oz potato. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz 90/10 or leaner ground beef, steak, or salmon. 175g cooked weight rice, 6oz potato, or 3 pieces Ezekiel bread. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 1iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 3/4 cup Gerber grain and grow oat cereal or 3/4 cup oats. 30g almond butter. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 1iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine.
• Water - 2-2.5 gallons daily.
•Free meals - what what you want as long as you stay under the following macros:
Fat - 40g
Carb - 60g
Protein - 60g
Any 2 meals each week, ideally not prior to a non weight training day.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
8 rounds hiit + 20 mins moderate intensity steady state. Any 3 days each week.
Training Split:
D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat
D2 - Back + rear and medial delts + biceps (lat focus)
D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press
D4 - Rest or Fasted cardio only
**if fasted, increase steady state portion to 40 min.
D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift
D6 - Back + rear and medial delts + biceps (lower trap/rhomboid focus)
D7 - Rest or fasted cardio only
**if fasted, increase steady state portion to 40 min.
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
2-11-24
Bodyweight - 154.4
Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine. 1iu GH.
Intraworkout (drink throughout weight training): 15g dextrin or similar carb powder + 10g EAA + 5g leucine.
**on all leg days, increase carbs to 30g.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal, or 70g carb from any cereal of your choice. 1 banana or 3/4 cup any berry. 1/4 tsp sea salt.
**on non weight training days, change to 2 whole eggs + 230g egg whites. Any amount of low carb veggies. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 225g cooked weight jasmine rice or 8oz potato. 20g almond butter, 10g olive oil, or 10g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
**on non weight training days, omit rice/potato.
Meal #3 - 6oz 90/10 or leaner ground beef, lean cut of steak, or salmon. 120g cooked weight jasmine rice or 4oz potato. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz 90/10 or leaner ground beef, steak, or salmon. 175g cooked weight rice, 6oz potato, or 3 pieces Ezekiel bread. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 1iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 3/4 cup Gerber grain and grow oat cereal or 3/4 cup oats. 30g almond butter. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 1iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine.
• Water - 2-2.5 gallons daily.
•Free meals - what what you want as long as you stay under the following macros:
Fat - 40g
Carb - 60g
Protein - 60g
Any 2 meals each week, ideally not prior to a non weight training day.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
8 rounds hiit + 20 mins moderate intensity steady state. Any 3 days each week.
Training Split:
D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat
D2 - Back + rear and medial delts + biceps (lat focus)
D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press
D4 - Rest or Fasted cardio only
**if fasted, increase steady state portion to 40 min.
D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift
D6 - Back + rear and medial delts + biceps (lower trap/rhomboid focus)
D7 - Rest or fasted cardio only
**if fasted, increase steady state portion to 40 min.
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
