guardianactual
MuscleChemistry Registered Member
WEEK 7
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, 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
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.
CARDIO
Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session.
______________________________ ______________________________
WEEK 8
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
Nine Foods an Athlete Would Never Eat>>>
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
Meal 5:*6 oz (cooked) chicken, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat
12 Foods to Remove from the Fridge Forever>>>
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.
CARDIO
Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)
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, 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
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.
CARDIO
Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session.
______________________________ ______________________________
WEEK 8
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
Nine Foods an Athlete Would Never Eat>>>
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
Meal 5:*6 oz (cooked) chicken, 1 cup vegetables
Meal 6:*6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat
12 Foods to Remove from the Fridge Forever>>>
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.
CARDIO
Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)
