LookMaNoNuts
Member
I am 215lbs 6'2 currently, this is for a bulk.
LOWER KCALS DAY ON REST DAYS:
Nutrition:
Awake drink 1 lemon pressed in plenty
of water 300mg magnesium
10g glutamine-2g carnitine-5g bcaa + 5g EAAs
30 min cardio steady state/ fast walk or on tredmill/bike
After cardio-5g EAAs-10g glutamine
Meal 1:
50g whey isolate
80g oats
50g blueberries
¼ tsp real salt
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 -50mg Zinc picolinate- 500mg Berberine
Meal 2:
250g potato
150g chicken (cooked weight)
50g broccoli or asparagus
5g olive oil
400mg rALA-400mcg chromium- 1g astragalus root
¼ tsp real salt
Meal 3:
150g jasmine rice (cooked weight)
250g cod or tilapia RAW WEIGHT
50g asparagus or broccoli
10g olive oil
600mg NAC (acetyl cysteine)
¼ tsp real salt
Meal 4:
150g jasmine rice
150g chicken
50g spinach leafs or broccoli
¼ tsp real salt
MEAL 5:
200g potato
300g cod or tilapia (raw weight)
50g asparagus or broccoli
10g olive oil
80g red berries
400mg rALA-400mcg
chromium 500mg berberine + 50mg zinc picolinate
Meal 6:
150g cooked weight low fat salmon (max 10%)
200g salad or broccoli
10g safflower oil or macadamia nut oil
28g macadamia nuts or walnuts
Apple cedar vinegar(table spoon full) - for protein digestion/absorption)
1g astragulus root
Before sleep:
1g GABA-3mg melatonin -3 caps ZMA-10g
glutamine-600mg NAC
Water over 6 liters day
HIGH KCALS DAY NUTRITION ON
TRAINING DAYS:
Awake drink 1 lemon pressed in plenty
of water.
10g glutamine-5g bcaas + 5g
EAAs-cup of black coffee
30 min cardio-5 min abs work
5g EAAS
Meal 1:
50g whey isolate
120g cream of rice or 150g oats dry weight
1 banana
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 - 50mg Zinc picolinate- 500 mg Berberine-1g astragalus root
Meal 2:
140g chicken or ground turkey (cooked weight)
275g jasmine rice(cooked weight)
50g spinach or broccoli
5g olive oil
400mg ALA-400mcg chromium
Meal 3:
140g chicken or turkey cooked weight
250g sweet potato raw weight
50g asparagus or broccoli
600mg NAC
10g olive oil
PRE TRAINING:
1 LITER WATER
50g HBCD
10g eaas
½ tsp real salt
3g HMB
5g creatine
10g glutamine
Intra training: 15g EAAs+500ml pure
coconut water+50g HBCD (cluster dextrine)
Post training
30g whey isolate
10g glutamine
After 15min:
50g HBCD
10g EAAs
5g creatime
3g HMB
After 30/45min,eat:
Meal 4:
120g cream of rice or 300g cooked jasmine rice
140g cooked chicken breast
60g pineapple
50g spinach or broccoli
400mg rALA-400mcg
chromium-500mg berberine
MEAL 5;
140g chicken
275g potato
100g spring mix or broccoli
10g safflower oil or macadamia nut oil
Table spoon of apple cedar vinegar
2g omega 3 + 1g astragulus root + 50mg zinc picolinate
Meal 6:
45g oats
45g isolate
30g macadamia nuts or almond butter
Before bed
1g GABA-3mg melatonin -ZMA-10g
glutamine-600mg NAC + 400 magnesium + 5000iu vitamin D (if allowed extra vit D)
DRINK OVER 6 LITERS WATER PER DAY
AND SALT NORMALLY
Please let me know if something is not fit.
TRAINING SET UP:
1:
5 exercises shoulders
3 exercises triceps
2:
6 exercises back
3:
5 exercises chest
3 exercises biceps
4:REST
5:
5 exercises quads
3 exercises hams
6:
Chest+biceps+triceps 2nd workout focusing on execution/Full ROM/peak contraction. Only use machines/guided exercises .
2 exercises chest
2 exercises triceps
2 exercises biceps
7: REST
-2 working sets per exercise
-set 1:
6-10 reps (to failure)
-set 2:
10-12 reps + intensity technique from:
-Rest pause
-3x stripping drop set
-or transform the whole second set in a 4x5-15 sec rest cluster set
LOWER KCALS DAY ON REST DAYS:
Nutrition:
Awake drink 1 lemon pressed in plenty
of water 300mg magnesium
10g glutamine-2g carnitine-5g bcaa + 5g EAAs
30 min cardio steady state/ fast walk or on tredmill/bike
After cardio-5g EAAs-10g glutamine
Meal 1:
50g whey isolate
80g oats
50g blueberries
¼ tsp real salt
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 -50mg Zinc picolinate- 500mg Berberine
Meal 2:
250g potato
150g chicken (cooked weight)
50g broccoli or asparagus
5g olive oil
400mg rALA-400mcg chromium- 1g astragalus root
¼ tsp real salt
Meal 3:
150g jasmine rice (cooked weight)
250g cod or tilapia RAW WEIGHT
50g asparagus or broccoli
10g olive oil
600mg NAC (acetyl cysteine)
¼ tsp real salt
Meal 4:
150g jasmine rice
150g chicken
50g spinach leafs or broccoli
¼ tsp real salt
MEAL 5:
200g potato
300g cod or tilapia (raw weight)
50g asparagus or broccoli
10g olive oil
80g red berries
400mg rALA-400mcg
chromium 500mg berberine + 50mg zinc picolinate
Meal 6:
150g cooked weight low fat salmon (max 10%)
200g salad or broccoli
10g safflower oil or macadamia nut oil
28g macadamia nuts or walnuts
Apple cedar vinegar(table spoon full) - for protein digestion/absorption)
1g astragulus root
Before sleep:
1g GABA-3mg melatonin -3 caps ZMA-10g
glutamine-600mg NAC
Water over 6 liters day
HIGH KCALS DAY NUTRITION ON
TRAINING DAYS:
Awake drink 1 lemon pressed in plenty
of water.
10g glutamine-5g bcaas + 5g
EAAs-cup of black coffee
30 min cardio-5 min abs work
5g EAAS
Meal 1:
50g whey isolate
120g cream of rice or 150g oats dry weight
1 banana
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 - 50mg Zinc picolinate- 500 mg Berberine-1g astragalus root
Meal 2:
140g chicken or ground turkey (cooked weight)
275g jasmine rice(cooked weight)
50g spinach or broccoli
5g olive oil
400mg ALA-400mcg chromium
Meal 3:
140g chicken or turkey cooked weight
250g sweet potato raw weight
50g asparagus or broccoli
600mg NAC
10g olive oil
PRE TRAINING:
1 LITER WATER
50g HBCD
10g eaas
½ tsp real salt
3g HMB
5g creatine
10g glutamine
Intra training: 15g EAAs+500ml pure
coconut water+50g HBCD (cluster dextrine)
Post training
30g whey isolate
10g glutamine
After 15min:
50g HBCD
10g EAAs
5g creatime
3g HMB
After 30/45min,eat:
Meal 4:
120g cream of rice or 300g cooked jasmine rice
140g cooked chicken breast
60g pineapple
50g spinach or broccoli
400mg rALA-400mcg
chromium-500mg berberine
MEAL 5;
140g chicken
275g potato
100g spring mix or broccoli
10g safflower oil or macadamia nut oil
Table spoon of apple cedar vinegar
2g omega 3 + 1g astragulus root + 50mg zinc picolinate
Meal 6:
45g oats
45g isolate
30g macadamia nuts or almond butter
Before bed
1g GABA-3mg melatonin -ZMA-10g
glutamine-600mg NAC + 400 magnesium + 5000iu vitamin D (if allowed extra vit D)
DRINK OVER 6 LITERS WATER PER DAY
AND SALT NORMALLY
Please let me know if something is not fit.
TRAINING SET UP:
1:
5 exercises shoulders
3 exercises triceps
2:
6 exercises back
3:
5 exercises chest
3 exercises biceps
4:REST
5:
5 exercises quads
3 exercises hams
6:
Chest+biceps+triceps 2nd workout focusing on execution/Full ROM/peak contraction. Only use machines/guided exercises .
2 exercises chest
2 exercises triceps
2 exercises biceps
7: REST
-2 working sets per exercise
-set 1:
6-10 reps (to failure)
-set 2:
10-12 reps + intensity technique from:
-Rest pause
-3x stripping drop set
-or transform the whole second set in a 4x5-15 sec rest cluster set