Nationals 2017 Videos

Recovery Phase

TRAINING

Split

  • Day 1
  • Off
  • Day 2
  • Off
  • Repeat

Cardio
Every off day, 20-30min steady state (mainly walking outside)

Day​ ​1
Reverse band incline barbell
Dips
Lying cuff laterals (life fitness or FM – overload long)
Single-arm DB ex
Yoke reverse band squats

Day​ ​2
Nautilus single-arm row
Neutral pull ups
Block deadlifts
Prime lying leg curls
Watson tbench DB curl

***one​ ​working​ ​set​ ​for​ ​each​ ​exercise.​ ​3-6​ ​reps.​ ​At​ ​least​ ​3​ ​minutes​ ​rest​ ​before​ ​working
sets.

DIET

One​ ​workout​ ​(2​ ​meals​ ​pre​ ​-​ ​training)

  • Meal 1 – 8oz lean protein, 15g fat, greens
  • Meal 2 (pre training) – 8oz red meat, 1 tbsp coconut oil
  • WORKOUT 1 – Intra – 30g carbs
  • Meal 3 – 8oz lean protein, greens
  • Meal 4- 8oz lean protein, 100g carb, greens
  • Meal 5 – 8oz lean protein, 125g carbs, greens

Off​ ​day

  • Meal 1 – 8oz red meat, 15g fat, greens
  • Meal 2 – 8oz lean protein, 15g fat, greens
  • Meal 3 – 8oz lean protein, 15g fat, greens
  • Meal 4- 8oz lean protein, 70g carbs, greens
  • Meal 5 – 8oz lean protein, 100g carbs, greens
  • cheat​ ​meals​ ​-​ ​no cheats

Supplements

PRE​ ​-

  • 3 capsules mental trigger (Redcon1)
  • 2 scoops big noise (Redcon1)
  • 4g citruline (true nutrition)

INTRA​ ​-

  • 10g BCAAs (Redcon1 breach)
  • 4g citruline malate (true nutrition)
  • 30g carbs- Vitargo or Branched Dextrin (Redcon1 cluster bomb)

POST​ ​workout​ (with/right before meal – no shake):

  • 5g leucine (true nutrition)
  • 10g EAAs (Thorne EAAs)
  • 5g taurine (Poliquin)
  • 2 scoop electrolytes (KTS)
  • 200mg theanine (Poliquin)
  • 600mg Magnesium glycinate (Poliquin)
  • 5g Glycine (Poliquin)

Daily/health​ (I recommend from Metagenics, Designs for Health, Thorne, Poliquin,
Nutridyn)

  • Poliquin PN multi – 3 daily
  • Poliquin UltraHCL – 2 with every meal
  • Poliquin Uber C Vitamin C (3g total daily)
  • Poliquin uber Zinc (150-200mg daily)
  • Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsules
    of UberMag with last two meals)
  • Poliquin D3 (5000iu)
  • Designs for Health – Trans Resveratrol (600mg)
  • Estrogen detox – Designs for Health FemGuard – 4 per day
  • Poliquin or Metagenics 720 blend Fish oil – (4g per day)
  • Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora
  • Spectrum and UltraFlora IB (switch every 2 weeks)
  • Nutridyn greens – 2 scoops per day
  • KTS Electrolytes – 4 scoops per day
  • Fiber supplement – 15g per day (rotate brands every 2 weeks)
  • Thorne berberine 500 – 1g per day
  • Thorne liver cleanse – 2 cap daily
  • Thorne SAT – 2 cap daily
  • Nutridyn calmez – 2 with last meal
  • Poliquin CLox- 2-3 per day

Off​ ​day​ ​supplements

  • Fish oil – 10-12g per day
  • Vitamin C – 6g per day
  • greens – 6-8 per day
  • Electrolytes – 6-8 per day
  • Poliquin CLox- 6 per day
  • Fiber – 30g per day
  • Femguard – 6-8 per day
  • Fish oil – 3g per meal
  • Increase liver/kidney detox Thorne SAT and Liver cleanse (4-5 per day)