Training & Nutrition

01 – (2 workouts) – Back/Hams, chest
02 – Arms
03 – Delts
04 – Off
05 – Chest
06 – (2 workouts) – Back, Delts
07 – Arms
08 – Off
09 – Quads/Hams
10 – (2 workouts) – Chest, Back
11 – (2 workouts) – Arms, Delts
12 – Off

Diet start

1 workout
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil

WORKOUT – Intra – 50g HBCD, 15g BCAAs
SHAKE – (75g HBCD, 15g EAAs, 10g leucine, 10g creatine, 3g taurine, 3g glycine, 2g
electrolytes, 10g glutamine)
Meal 2 – 8oz lean protein, 150g carbs
Meal 3 – 8oz lean protein, 30g fat, 60g carbs
Meal 4- 8oz lean protein, 125g carbs, greens
Meal 5 – 8oz lean protein,125g carbs, greens

2 workouts
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil

WORKOUT 1 – Intra – 50g HBCD, 15g BCAAs
SHAKE – (75g HBCD, 15g EAAs, 10g leucine, 10g creatine, 3g taurine, 3g glycine, 2g
electrolytes, 10g glutamine)
Meal 2 – 8oz lean protein, 150g carbs
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, 60g carbs

WORKOUT 2 – Intra 2 – 50g HBCD, 15g BCAAs
Meal 4- 8oz lean protein, 150g carbs, greens
Meal 5 – CHEAT MEAL

OFF day
Meal 1 – 10oz lean red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein,15g fat, greens
Meal 5 – 8oz lean protein, 150g carbs, greens

Metabolic work (off day)

HIT off day (non eccentric) – 5-10 intervals total