She has 2 sets or workouts she alternates weekly. So like tomorrow is QUADS A then next Monday is QUADS B. All squats and deadlift variations were pulled a sometime in 2023 to try and thin out her waist line.
3-24-24
Bodyweight - 158
16 weeks out
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. 2iu 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 1 whole egg + 300g 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. 180g cooked weight jasmine rice or 6oz 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 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 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. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 30g almond butter. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu 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.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
Post workout or in the evening as a separate workout.
8 rounds hiit + 20 mins moderate intensity steady state. Any 3 days each week.
Training Split:
D1 - Legs (Quad focus)
D2 - Back + rear and medial delts + biceps (lat focus)
D3 - Upper body push (chest, anterior delts, triceps)
D4 - Rest or Bonus cardio
**if cardio, perform 60 mins of continuous moderate intensity.
D5 - Legs (Glute/ham focus)
D6 - Back + rear and medial delts + biceps (lower trap/rhomboid focus)
D7 - Rest or Bonus cardio
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
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