She's almost down to bare bones now. Time to buckle down no matter what we have going on in life.
Normal plan
4-21-24
Bodyweight - 155.0
12.5 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 shake (drink throughout weight training): 15g dextrin or similar carb powder + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 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. 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.
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.
**on evening cardio days, take the following 20-30 mins prior:
1iu GH + 5mg yohimbine hcl.
**this 1iu gh will be pulled from your morning gh dose. So on evening cardio days, do 1iu preworkout, 1iu precardio, 2iu before bed.
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 lean ground turkey, turkey cutlets, shrimp, or chicken breast. 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. 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•
In the evening as a separate workout, or fasted if you're training later in the day.
5 rounds hiit + 35 mins moderate intensity steady state. Days 2,3,5,6 unless otherwise instructed.
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 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
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 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
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