guardianactual
MuscleChemistry Registered Member
WEEK 3
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata
Meal 2:*6 oz (cooked) tilapia, or any lean white fish
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout:*90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout):*2 Yam-Apple-Almond Pancakes
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
9 Foods That Should Be In Every Diet>>>
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1:*6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato
Meal 4:*6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat
WEIGHT TRAINING
Work out five days per week, splitting up your*routine*as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”
CARDIO
Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 4*
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata
Meal 2:*6 oz (cooked) tilapia, or any lean white fish
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout:*90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout):*2 Yam-Apple-Almond Pancakes
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1:*6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4:*6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS : 2,102 calories, 266g protein, 84g carbs, 78g fat
One of the Fastest Ways to Get Ripped>>>
WEIGHT TRAINING
Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day.
CARDIO
Perform 50 minutes of brisk*walking*five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session
***
Maybe it's the MT2 but the pic looks alil like a vag to me...
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata
Meal 2:*6 oz (cooked) tilapia, or any lean white fish
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout:*90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout):*2 Yam-Apple-Almond Pancakes
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
9 Foods That Should Be In Every Diet>>>
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1:*6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato
Meal 4:*6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat
WEIGHT TRAINING
Work out five days per week, splitting up your*routine*as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”
CARDIO
Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 4*
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata
Meal 2:*6 oz (cooked) tilapia, or any lean white fish
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout:*90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout):*2 Yam-Apple-Almond Pancakes
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1:*6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4:*6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS : 2,102 calories, 266g protein, 84g carbs, 78g fat
One of the Fastest Ways to Get Ripped>>>
WEIGHT TRAINING
Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day.
CARDIO
Perform 50 minutes of brisk*walking*five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session
***
Maybe it's the MT2 but the pic looks alil like a vag to me...
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