We are really getting things up and cranking now, Charles has had a great rebound and he is sitting at a very lean 262 while he competed and won at 230 there is no way he is making that weight I expect him to be about 15 lbs heavier for this Olympia than he was in early June.
Training:
Lets not change a thing about your training it is working very well!
Legs (quad focused with 4 true working sets of hamstrings / curl variations)
Chest and Triceps
Back and Biceps
Off
Hamstrings and adductors (RDL’s / glute Bridges / heavy long stride walking lunges)
Upper chest and shoulders
Off – Saturday night cheat meal
Diet
To start the day when you do cardio then resume with greens shake and AM supplements.
Morning Greens Shake following prior to meal 1
1 scoop Greens Powder (my favorite is nutridyn fruits and greens chocolate order off amazon)
10g – Glutamine
10g – kidney stuff
Add Pink Salt or Sea Salt to all meals
Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca (nutricost), 1000mg Maximum Milk Thistle (specific on amazon), 2 citrus bergamot (jarrow formula)
Evening on empty stomach between 5th and 6 meal:
1200mg NAC, 750mg Tudca (nutricost), 1000mg Maximum Milk Thistle (specific on amazon), 2 citrus bergamot (jarrow formula)
Fat Burners
AD Shreddabull – 1 Cap taken upon waking
Meal 1
80g – Oats raw measure
250g – Steak cooked
3g – Omega 3 Oil, Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand, 1g – Astragalus
Meal 2
210g – Jasmine Rice cooked
250g – Chicken cooked
Onions and peppers (Optional)
Meal 3
210g – Jasmine Rice cooked
250g – 99% turkey cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus
Meal 4
80g – Cream of Rice
70g – whey isolate (true nutrition micro filtered isolate)
Pre train Shake (30 min prior)
5g – L Citrulline
5g – Creatine monohydrate
15g – EAA
30g – Vitago
Few Shakes of pink Salt
***IN 1 liter of water
(Have most of this down prior to training)
Intra workout Layout
15g – EAA
Post Workout Meal
210g – Jasmine Rice cooked
250g – 99% turkey cooked
Meal 6
100g – Fresh Green beans or Frozen cooked
250g – Steak cooked
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 1g – Astragalus, Life Extension Curcumin 400mg, Vit K2 1 cap life extension brand
Meal 7 – mid sleep Shake
70g – Whey Isolate
(Have Cheat meal on Saturday Night)
Cardio:
Steady State Cardio fasted AM upon waking following morning supplements
5 Days per week
Good consistent pace here breaking and maintaining a sweat.
35 min
Recumbent bike or stairs
Breaking and maintaining a sweat throughout on recumbent bike. Increase the resistance and keep RPM at 85-90
I want a good sweat here and assertive pace!
