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Goals:
decrease bodyfat hopefully to >15%
maintain existing muscle mass
Diet:
2000 calories
180g protein
53.4g fat
197g carbs
1gal water
Breakfast:
1 Choc premier protein shake
1 Banana
Snack:
1 kiwi
1 cup blueberries
Lunch:
8oz chicken breast
2 cup mixed greens
0.5 cups cherry tomatoes
0.5 cups cucumber
0.25 cups sliced almonds
2tbsp balsamic vinegarette
Snack:
1 apple
1 scoop dynamatize iso100 protein
12oz almond milk
Snack:
1 egg
1 cup blueberries
Dinner:
4oz grilled salmon
1 cup cooked quinoa
0.5 cups black beans
Dessert:
150g Oikos greek yogurt
1tbsp honey
0.5 cups blackberries
Training:
Legs1:
barbell back squat 3x5
deadlift 2x8
hip thrust 3x12
leg extension 3x15
seated leg curl 3x15
seated calf raise 3x10
Push1:
Barbell Bench press 3x4
dumbbell seated shoulder press 3x10
chest dip 3x10
low to high cable flye 3x15
dumbbell skullcrusher 3x12
lateral raise 3x15
ab wheel 3x6
Pull1:
1 arm lat pull in 2x15ea
pull ups 4x8
pendlay row 3x10
machine high row 3x12
seated face pull 3x20
A1 reverse grip ez bar curl 3x20
A2 supinated ez bar curl 3x15
Dumbbell preacher curl 3x12
Legs2:
deadlift 4x4
front squat 3x8
cable pull through 3x20
leg press 3x12
single-leg leg extension 3x15ea
swiss ball leg curl 3x12
seated calf raise 2x15
Push2:
Close grip bench press 3x5
overhead press 3x5
incline dumbbell benchpress 3x12
pec deck 3x15
cable lateral raise 3x8
cable kickback 3x20
bicycle crunch 3x24ea
Pull2:
neutral grip lat pull-down 3x12
A1 seated elbows-out row 3x10
A2 seated row 3x10
Cable pullover 3x15
barbell shrug 3x15
reverse fly 3x20
single arm cable curl 3x12ea
hammer curl 3x8ea
Stats:
6’0”
18yo
Male
19% bodyfat
175lbs
Supplements:
HMB: 3g
Creatine(if not taking pre): 5g
Gorillamode Nitric: 2 scoops
Gorillamode Sigma: 4 caps
4.5g oral l-carnitine
3g taurine (sometimes)
100mg b6
2 caps fish oil
524mg vitman e tocotreinols/tocopherols
75mg minocycline (acne)
1g magnesium glycinate
50mg zinc picolinate
(might try gorillamode a2 because of good reviews)
Cycle Plan (none purchased yet):
20mg cardarine
5mg tadalafil (if not taking pre)
n2guard 7 caps
I plan on doing this for ≈30 days but i might go a week or two extra. Any advice over anything I mentioned would be appreciated.
decrease bodyfat hopefully to >15%
maintain existing muscle mass
Diet:
2000 calories
180g protein
53.4g fat
197g carbs
1gal water
Breakfast:
1 Choc premier protein shake
1 Banana
Snack:
1 kiwi
1 cup blueberries
Lunch:
8oz chicken breast
2 cup mixed greens
0.5 cups cherry tomatoes
0.5 cups cucumber
0.25 cups sliced almonds
2tbsp balsamic vinegarette
Snack:
1 apple
1 scoop dynamatize iso100 protein
12oz almond milk
Snack:
1 egg
1 cup blueberries
Dinner:
4oz grilled salmon
1 cup cooked quinoa
0.5 cups black beans
Dessert:
150g Oikos greek yogurt
1tbsp honey
0.5 cups blackberries
Training:
Legs1:
barbell back squat 3x5
deadlift 2x8
hip thrust 3x12
leg extension 3x15
seated leg curl 3x15
seated calf raise 3x10
Push1:
Barbell Bench press 3x4
dumbbell seated shoulder press 3x10
chest dip 3x10
low to high cable flye 3x15
dumbbell skullcrusher 3x12
lateral raise 3x15
ab wheel 3x6
Pull1:
1 arm lat pull in 2x15ea
pull ups 4x8
pendlay row 3x10
machine high row 3x12
seated face pull 3x20
A1 reverse grip ez bar curl 3x20
A2 supinated ez bar curl 3x15
Dumbbell preacher curl 3x12
Legs2:
deadlift 4x4
front squat 3x8
cable pull through 3x20
leg press 3x12
single-leg leg extension 3x15ea
swiss ball leg curl 3x12
seated calf raise 2x15
Push2:
Close grip bench press 3x5
overhead press 3x5
incline dumbbell benchpress 3x12
pec deck 3x15
cable lateral raise 3x8
cable kickback 3x20
bicycle crunch 3x24ea
Pull2:
neutral grip lat pull-down 3x12
A1 seated elbows-out row 3x10
A2 seated row 3x10
Cable pullover 3x15
barbell shrug 3x15
reverse fly 3x20
single arm cable curl 3x12ea
hammer curl 3x8ea
Stats:
6’0”
18yo
Male
19% bodyfat
175lbs
Supplements:
HMB: 3g
Creatine(if not taking pre): 5g
Gorillamode Nitric: 2 scoops
Gorillamode Sigma: 4 caps
4.5g oral l-carnitine
3g taurine (sometimes)
100mg b6
2 caps fish oil
524mg vitman e tocotreinols/tocopherols
75mg minocycline (acne)
1g magnesium glycinate
50mg zinc picolinate
(might try gorillamode a2 because of good reviews)
Cycle Plan (none purchased yet):
20mg cardarine
5mg tadalafil (if not taking pre)
n2guard 7 caps
I plan on doing this for ≈30 days but i might go a week or two extra. Any advice over anything I mentioned would be appreciated.
