guardianactual
MuscleChemistry Registered Member
WEEK 5
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, 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
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, 4 oz (cooked)*sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,334 calories, 268g protein, 140 carbs, 78g fat
50 Tasty Foods Under 50 Calories>>>
WEIGHT TRAINING
Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a*shake*containing 10g BCAAs and consume it gradually throughout the session.
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WEEK 6
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 Protien Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
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
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, 4 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat
8 Amazing Fat Burning Workouts>>>
WEIGHT TRAINING
Work out seven days per week, splitting up your routine as follows: legs, chest and*shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
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, 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
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, 4 oz (cooked)*sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,334 calories, 268g protein, 140 carbs, 78g fat
50 Tasty Foods Under 50 Calories>>>
WEIGHT TRAINING
Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a*shake*containing 10g BCAAs and consume it gradually throughout the session.
______________________________ ______________________________ ______________________________ ______________________________
WEEK 6
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 Protien Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
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
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, 4 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat
8 Amazing Fat Burning Workouts>>>
WEIGHT TRAINING
Work out seven days per week, splitting up your routine as follows: legs, chest and*shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
