8-20-23
Bodyweight - 151.4
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.
Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.
Meal 1 (post workout) - 40g whey isolate. 1.25 cups Gerber Grain and grow oat cereal or 65g dry measured cream of rice. 1/4 tsp sea salt.
**on non weight training days, change to:
150g egg whites cooked + 4oz 98% lean ground turkey,
OR 6oz 98% lean ground turkey. Any amount of low carb veggies. ¼ tsp pink Himalayan sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 150g cooked weight jasmine rice or 5oz sweet/red potato. 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.
**if shake, 30g whey isolate + 20g almond butter + 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 20g almond butter + 1/4tsp pink sea salt.
Meal #6 - 25g whey isolate + 1 serving Oikos triple zero yogurt. 40g carb from rice cakes, or 80g dry measured oats. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora.
**nights prior to non weight training days, omit rice cakes/oats.
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 gallons daily.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
2 hours of moderate intensity steady state cardio per week. This can be performed as a separate workout, or post workout. Broken up into a minimum of 2 days.
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
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
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
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