Dropping Cheat meal out now and doing on an as needed basis. Shaun is in a great spot but we are aiming to bring his best ever condition so although glutes are already in we are making a push now and will feed into the show once truly in shape.
Shaun has a tendency to drop his BG really low during training which is why there is a banana there in the mix as well.
Notes
Cardio 6 days a week. Keep main leg day off of cardio
I want you training 5 days a week right now.
One day focused on hamstrings and adductors
Back / Biceps
Chest / Triceps
Quads
Shoulders / Traps
Training Day Meal Layout
To start the day do cardio and then resume your AM supplements fasted and greens shake
Morning Greens Shake prior to meal 1
9g – Amazing Grass (I prefer cocoa) OR Other Organic Greens Product
10g – Kidney Stuff – http://www.goldenstandards.com/buy-kidney-stuff.html
10g – Glutamine
***Take another 10g of Kidney Stuff PM
Off Day – Remove Peri Workout Nutrition (Just the powders used during / post training)
Consume meals in order with your pre and post meal when you train.
Add Pink Salt or Sea Salt to all meals
Vitamins taken upon Waking on empty stomach:
1200mg NAC, 750mg Tudca, 1000mg Milk Thistle, 1 citrus bergamot
Evening on empty stomach between 5th and 6 meal:
600mg NAC, 1000mg Milk Thistle, 1 citrus bergamot (30 min prior to meal), 750mg Tudca
Digestive Aids
If you are currently using anything for digestion keep it in for now. I do not want you using a fiber product.
1 Matador at each carb meal. No matador needed with Vitargo shake
Meal 1
60g – Cream of Rice
12g – PB2 (powder peanut butter)
196g – 99% Ground Turkey OR Chicken breast 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, 1 Resveratrol cap (Jarrow formula), 2 beta sisterol (NOW brand), 2 Pantathine (Now Brand)
Meal 2
140g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked
Meal 3
140g – Jasmine Rice cooked
196g – 99% Lean ground turkey cooked
Meal 4
140g – Jasmine Rice cooked
196g – Tilapia Cooked
75g – Fresh Green beans cooked
Pre train Shake
1 Banana (100g worth)
5g – L Citrulline
5g – Creatine monohydrate
10g – EAA
30g – Carb Powder
Few Shakes of pink Salt
***IN 1 liter of water
(Have most of this down prior to training)
Intra workout Layout
10g – EAA
25g – Vitargo
Post Workout Meal
50g Whey Isolate
Meal 6
150g – Yokon Potato
196g – Lean ground beef
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral
Cardio:
Steady State Cardio fasted AM upon waking following morning supplements
6 Days per week
Good consistent pace here breaking and maintaining a sweat.
40 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!
