Ultimate Program to Get Ripped and Preserve Muslce mass.

[Mike Tyson79]

Easy To Stick to, Delicious, EFFECTIVE.

My program for tha next 42 days....

Meal 1) 1 scoop Whey Isolate

1 hour later - 2 xenadrine caps, 3grams Bcaa's,2grams Glutamine

45min later - 30 - 45 min of cardio or basketball.

Meal 2) 1/2 banana/ICE/2 scoops Whey isolate/7oz nonfat milk shake....yummmy

Meal 3) 1 can of Tuna/ 1 tablespoon safflower mayonaise/ 5 crackers

Meal 4) 1 can of Tuna/ 1 Tablespoon safflower mayonaise/ 5 crackers

Meal 5) 10oz lean steak

Meal 6) 1/2 Banana/ ice/ 2 scoops Whey isolate/7oz nonfat milk shake

1 1/2 hours later ,, 1 xenadrine cap, 3 grams Bcaa's,2 grams Glutamine

30min later - Weight Training

Meal 7) 5minutes after training - 2.5 scoops Biotest SuRGE.

1 1/2 hours later - Zma

Total Protein - 260grams
Total Carbs - 140grams
Total Fat - 50grams
Total Calories - 2100

IF you don't have Surge, just use a regular post workout drink (whey/juice/etc.)

Weight Training - Heavy
Cardio - Mix it up. low intensity & high intensity.

2 scoops Vanilla Whey,1/2 Banana, lots of ice, 7oz non fat milk... this is fucking delicious... and it yields apprx 50grams of protein, 30 grams of carbs, and a few grams of fat.

Safflower Mayo... full fat mayo, great tasting, but made with Safflower Oils instead of tha regular bullshit.

Lean steak - London Broil, Top Round , cheap and lean. trim off all visible fat. Grill on tha BBq, add a lil steak sauce and seasoning...deeelicious.

All tha meals take no more than a few minutes to prepare... banana shake - 2 min, Steak takes about 7min to cook, Tuna/crackers/mayo - 2-3 min.
I take my surge with me to tha gym, and mix it up in my car..make sure you use COLD water...it's delicious.

This program, you keep your carbs low, protein high, fat low-mod. I weigh 173lbs or so right now, so adjust tha calories if you weigh 250lbs. Key is to keep your protein intake high.

Arite peace

 

[smr91481]

anybody have any thoughts on this???

 

[blood_drinker]

well if you have the budget for all those supps then go for it - but iwould cut the milk (lactose).
other than that, if it meets your dialy requirements its just fine

 

[Mike Tyson79]

I use Lactaid nonfat Milk... i can't stand lactose..


peace

 

[fiatconspiracy]

2000 calories a day? damm i am used to 4-5K, but you are probably lean as hell on this diet

 

[bignate73]

2100 is too low for me. my maintenance is 3200. if i go to 2600, i feel weak. right around 2800 and im fine and still losing.

2100 is low. im not sure how much you weigh. i weighed 184 @15% and now im 169 @ 9%. if you are bigger, you might want to rethink going that low. unless you lay around all day to justify the calories. hehe hehe.

 

[Mike Tyson79]

I totally agree with you, 2100 cals is super low...but everyones different,,i gain weight either muscle or fat pretty easily,,2100 i really don't lose any muscle at all (knock on wood)... but of course ,, everyones body is different, adjust you're calories accordingly,,,as you all know tha key is PROTEIN INTAKE,,, infact.... i even changed this diet around a bit..... I'm now doing cardio everyday in tha morning for 45 minutes (medium - fast walking) moderate intensity.

I eat pretty much tha same meals just in bigger portions...
nutrients come out too..

Protein : 320 - 370grams
Carbs: 120 - 180grams
Fat: 55 grams

Peace.

 

[johnny123]

my ratios are almost identical. im 172 5'10 like 12% BF. although i only do like 2 maybe 3 days cardio. looks good!