4 MONTHS KILLER BODY PLAN :
--------------------
--------------------
Part1:
important note : this plan is geared and recommended for Healthy Adult Men that have intermediate to advanced experience at the gym. it is not to be performed by individuals who are minors or persons with medical conditions. Always consult your physician & Doctor before starting any serious sport activity.
This Program was solely developed by me as a result of my 20 years experience in natural bodybuilding. it contains 3 important components : weight training , Diet and cardio.
it is Mandatory to Stick to the plan in every detail to obtain good results. Failure to Follow the plan accordingly will hinder greatly the results.
Your Main asset during This journey is your Will, hard work and Dedication.
Some of You will fail to Comply and to fully adhere to the plan for different reasons but the rest of you who have the Guts to Take on the Challenge and go on with the Plan will be rewarded with probably the best physique they ever had, Will you be one of them???.
NB: please note that i have Always been a 100% natural Bodybuilder and i Always Knew that the Big Boys either on the Magazines or the So Called Gym Rats at the Gym were Taking Steroids and performance enhancing Drugs. all of you guys know that! but that did not stop me from always researching the Best Natural way to optimize my shape to the best i can in a 100% Natural way. i had my ups and downs, i have red 100's of Magazines, 100's of reviews on nutritions and supplements and i genuinely think at this point that i know a good deal about what works and what does not work.
The First think you guys will Notice is the SIMPLICITY of the PLAN! Lots of folks think that it is so complicated to get in shape whereas in reality we need to keep it as simple as possible to succeed , trust me on this! ;)
First of all let me go through the Supplements i take and am still taking either continuously or periodically, you guys will have to check if these supplements are available & or legal in your different countries. All these Supplements are Legal & available in north America :
1) Multivitamins & Minerals
2) EFA's = Omega 3 ( essential fatty acids)
3) Glucosamine ( for your joints)
these 3 up here are regular supplements that a normal person could take anyway but they are VERY important for us.
Now let's get down to supplements that are Bodybuilding related :
4) Whey protein ( the most important supplement)
5) Casein or any other time released protein mix ( i'll tell you about this stuff on a video)
10) Dextrose or Maltodextrine ( Very high Glycemic simple sugar, inexpensive as well)
11) very recommended but not mandatory : Preworkout supplement , there are tons of them out there, you can ask me for the brand i prefer i'll tell you.
Note: if you guys don't have the means to get these Supplements at least try to Get the Whey Protein because it is important.Also note that i do not recommend any FAT BURNERS for it is not compatible with my plan.
Now let's get down to Business : The plan will be divided unto 4 months that will be differentiated by changes in Diet, Cardio and supplement intake, on the other hand the weight lifting will stay the same during the 4 months ( your biggest challenge when it comes to weight lifting will be to stick truthfully to my program and not ADD other exercises i did not proscribe)
Now here is the training plan that will never Change during the 4 months :
Monday : CHEST : 3 Drop Sets of incline Barbell press (8.8.8) IE: each set will have 24
reps
3 Drop Sets of Decline Barbell Press (8.8.8) ( same as above)
3 Drop sets of Flat bench Dumbbell Press ( not barbell) (6.6.6)
3 Drop sets of Flat Dumbbell Flies (8.8.8) ( next week you will be
doing decline flies instead and you'll switch back and forth each week
TRICEPS : Flat Bench Head Crushers 3 Drop sets ( 8.8.8)
Incline Bench Head Crushers 3 drop Sets (8.8.8)
overhead dumbbell extensions 3 Drop sets ( 6.6.6)
BICEPS : 5 Drop sets of Barbell Preacher curls will a straight Barbell ( 8.8.8)
( yes that's it for the Biceps) lots of you are going like : What the hell!
i know ;)
BRACHIALIS: 3 sets of hamer curls ( 8 reps each) no drop sets
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
Wednesday:
BACK: 4 Drop Sets of Barbell Rows ( 6.6.6)
4 Drop Sets of Dumbbell Rows ( 6.6.6)
3 Sets of pull overs ( 8 reps) no drop sets
SHOULDERS: 3 Drop sets of Barbell Press ( 8.8.8)
3 Drop Sets of Dumbbell raises ( 6.6.6)
3 drop sets of reverse flies (6.6)
TRAPS : 3 Drop Sets of Shrugs ( 6.6.6)
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
Friday:
QUADS : LEG Press : 4 SETS of 8 ( don't dare doing Drop sets if you are not lifting
serious weights for years, legs are big muscles and pump an enormous amount of blood, Drop sets are for advanced Bodybuilders when it comes to legs and certainly not while dieting)
4 Series of Squats (8)( i do them on a smith machine)
HAMSTRINGS: 5 Sets of 8 of Stiff Legs dead lifts ( warm up well for this one and if
you have trouble doing it, replace it with Leg Curls.
CALVES : it's up to you, any machine at the gym will do good ( don't spend more
than 20 min here though)
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
PS: this is my Training plan. it is VERY simple, a lot of you guys may be going like : what the hell??? that's it? YES that is it! no Fancy stuff, No MACHINES, No Cables , ONLY FREE WEIGHTS, Dumbbells and BARBELS . but as i said you got to trust me on this if you wanna follow my plan, trust me, been there done it! ,,,,KEEP it Simple, . PERIOD! and i know that most intermediate Bodybuilders will take some time to get this but this is the Fruit of 2 decades of training. And Remember, we are Natural Bodybuilders, we don't go by the same Rules as the Freaky Roids Guys.
Now let's Get down to CARDIO:
Beside of you doing Cardio each time after your Workout for 30 Min you will also Have to do Cardio For 30 min EACH Day, First thing in the Morning on an empty stomach ( just drink a big Glass of water before,, i said water not Juice nor any other energy drink) and your heart beat needs to be between 135 and 140, if you have a treadmill or bike at home , you're fine it will have the heart beat calculator. if you don't have any, Go Take a jog outside ( very light jogging, don't run like crazy, you need to be able to talk while jogging, don't fatigue your self). and again guys, i said each day, sunny day, rainy day you name it. you need your 30 min of morning cardio on DAILY!
-------------------------------------
PART2
IMPORTANT NOTE : meals are seperated by 3 Hours except for the meal 4 and 5 during workout days.
Diet Plan : The Diet Plan is what will pretty much determine the Scale of your Fat Burning, During the 4 Months period we will downgrade the Carbs intake in 3 phases to burn out the fat and then we will Carb up during a Whole Month in a controlled manner to maximize the mass gain induced by the natural high hormonal state in which the body is after a period of dieting .
Month1:
:
TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and Glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one Hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
-------------------------------------------------------------------------------------------------------------------
Month 2: it's gonna be really Basic you just need to substitute Meal3 with the content of meal4 so it's gonna be as follows :
Right after your cardio,
TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and Glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Pretty much the same as the training one except meal4 and 5
30m min cardio followed buy
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and glucosamine
meal2 : 1 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
--------------------------------------------------------------------------------------------------------------------
Month 3:
Right after your cardio,
TRAINING DAY:
Meal1: 1 HALF of a Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1/2 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Pretty much the same as the training one except meal4 and 5
30m min cardio followed by
Meal1: 1 HALF of a Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
And Glocosamine
meal2 : 1/2 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
---------------------------------------------------------------------------------------------------------------------
Month 4: EXACTLY LIKE MONTH 1 and we add 10 G of Creatine and Tribulus in that First morning Juice OK????
Note : drink tons of water during this month. AND STOP COMPLETELY THE MORNING CARDIO. Time to gain back some real mass.
-----------------------------------------------------------------------------------------------------
Post Workout Shake : 50 grams of Whey Pro + 10 Grams BCAA + 10 Grams Glutamine+ 35 Grams of Dextrose or Maltodextrine (+10 Grams of Creatine in month 4)
----------------------------------------------------------------------------------------------------------
Main Meals : the Main Meal needs to Have a Whole grains Carbs Like : Brown rice, Whole wheat Brown spaghetti,,,and you,ll add on your either Chichen Breast white meat, White Fish, Lean red meat, sea food, etc,,,,,with Assorted Veggies of your choice
( IMPORTANT NO OIL TO BE ADDED' NOT TOO MUCH SALT, and the Carb Quantity we are talking about needs to be a Cup of either rice or Brown spaghetti Not a BIG Cup.
-----------------------------------------
-----------------------------------------
--------------------
--------------------
Part1:
important note : this plan is geared and recommended for Healthy Adult Men that have intermediate to advanced experience at the gym. it is not to be performed by individuals who are minors or persons with medical conditions. Always consult your physician & Doctor before starting any serious sport activity.
This Program was solely developed by me as a result of my 20 years experience in natural bodybuilding. it contains 3 important components : weight training , Diet and cardio.
it is Mandatory to Stick to the plan in every detail to obtain good results. Failure to Follow the plan accordingly will hinder greatly the results.
Your Main asset during This journey is your Will, hard work and Dedication.
Some of You will fail to Comply and to fully adhere to the plan for different reasons but the rest of you who have the Guts to Take on the Challenge and go on with the Plan will be rewarded with probably the best physique they ever had, Will you be one of them???.
NB: please note that i have Always been a 100% natural Bodybuilder and i Always Knew that the Big Boys either on the Magazines or the So Called Gym Rats at the Gym were Taking Steroids and performance enhancing Drugs. all of you guys know that! but that did not stop me from always researching the Best Natural way to optimize my shape to the best i can in a 100% Natural way. i had my ups and downs, i have red 100's of Magazines, 100's of reviews on nutritions and supplements and i genuinely think at this point that i know a good deal about what works and what does not work.
The First think you guys will Notice is the SIMPLICITY of the PLAN! Lots of folks think that it is so complicated to get in shape whereas in reality we need to keep it as simple as possible to succeed , trust me on this! ;)
First of all let me go through the Supplements i take and am still taking either continuously or periodically, you guys will have to check if these supplements are available & or legal in your different countries. All these Supplements are Legal & available in north America :
1) Multivitamins & Minerals
2) EFA's = Omega 3 ( essential fatty acids)
3) Glucosamine ( for your joints)
these 3 up here are regular supplements that a normal person could take anyway but they are VERY important for us.
Now let's get down to supplements that are Bodybuilding related :
4) Whey protein ( the most important supplement)
5) Casein or any other time released protein mix ( i'll tell you about this stuff on a video)
10) Dextrose or Maltodextrine ( Very high Glycemic simple sugar, inexpensive as well)
11) very recommended but not mandatory : Preworkout supplement , there are tons of them out there, you can ask me for the brand i prefer i'll tell you.
Note: if you guys don't have the means to get these Supplements at least try to Get the Whey Protein because it is important.Also note that i do not recommend any FAT BURNERS for it is not compatible with my plan.
Now let's get down to Business : The plan will be divided unto 4 months that will be differentiated by changes in Diet, Cardio and supplement intake, on the other hand the weight lifting will stay the same during the 4 months ( your biggest challenge when it comes to weight lifting will be to stick truthfully to my program and not ADD other exercises i did not proscribe)
Now here is the training plan that will never Change during the 4 months :
Monday : CHEST : 3 Drop Sets of incline Barbell press (8.8.8) IE: each set will have 24
reps
3 Drop Sets of Decline Barbell Press (8.8.8) ( same as above)
3 Drop sets of Flat bench Dumbbell Press ( not barbell) (6.6.6)
3 Drop sets of Flat Dumbbell Flies (8.8.8) ( next week you will be
doing decline flies instead and you'll switch back and forth each week
TRICEPS : Flat Bench Head Crushers 3 Drop sets ( 8.8.8)
Incline Bench Head Crushers 3 drop Sets (8.8.8)
overhead dumbbell extensions 3 Drop sets ( 6.6.6)
BICEPS : 5 Drop sets of Barbell Preacher curls will a straight Barbell ( 8.8.8)
( yes that's it for the Biceps) lots of you are going like : What the hell!
i know ;)
BRACHIALIS: 3 sets of hamer curls ( 8 reps each) no drop sets
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
Wednesday:
BACK: 4 Drop Sets of Barbell Rows ( 6.6.6)
4 Drop Sets of Dumbbell Rows ( 6.6.6)
3 Sets of pull overs ( 8 reps) no drop sets
SHOULDERS: 3 Drop sets of Barbell Press ( 8.8.8)
3 Drop Sets of Dumbbell raises ( 6.6.6)
3 drop sets of reverse flies (6.6)
TRAPS : 3 Drop Sets of Shrugs ( 6.6.6)
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
Friday:
QUADS : LEG Press : 4 SETS of 8 ( don't dare doing Drop sets if you are not lifting
serious weights for years, legs are big muscles and pump an enormous amount of blood, Drop sets are for advanced Bodybuilders when it comes to legs and certainly not while dieting)
4 Series of Squats (8)( i do them on a smith machine)
HAMSTRINGS: 5 Sets of 8 of Stiff Legs dead lifts ( warm up well for this one and if
you have trouble doing it, replace it with Leg Curls.
CALVES : it's up to you, any machine at the gym will do good ( don't spend more
than 20 min here though)
ABS : 3 sets of crunches ( 20 reps)
3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs dumbbell or
more if you can ( i lift a 25lbs Dumbbell in my leg raises)
2 sets of Dumbbell oblique Sways (25 reps) i recommend 20 lbs for starters
CARDIO : 30 min of treadmill or bike at 135 Heart beat per Min
PS: this is my Training plan. it is VERY simple, a lot of you guys may be going like : what the hell??? that's it? YES that is it! no Fancy stuff, No MACHINES, No Cables , ONLY FREE WEIGHTS, Dumbbells and BARBELS . but as i said you got to trust me on this if you wanna follow my plan, trust me, been there done it! ,,,,KEEP it Simple, . PERIOD! and i know that most intermediate Bodybuilders will take some time to get this but this is the Fruit of 2 decades of training. And Remember, we are Natural Bodybuilders, we don't go by the same Rules as the Freaky Roids Guys.
Now let's Get down to CARDIO:
Beside of you doing Cardio each time after your Workout for 30 Min you will also Have to do Cardio For 30 min EACH Day, First thing in the Morning on an empty stomach ( just drink a big Glass of water before,, i said water not Juice nor any other energy drink) and your heart beat needs to be between 135 and 140, if you have a treadmill or bike at home , you're fine it will have the heart beat calculator. if you don't have any, Go Take a jog outside ( very light jogging, don't run like crazy, you need to be able to talk while jogging, don't fatigue your self). and again guys, i said each day, sunny day, rainy day you name it. you need your 30 min of morning cardio on DAILY!
-------------------------------------
PART2
IMPORTANT NOTE : meals are seperated by 3 Hours except for the meal 4 and 5 during workout days.
Diet Plan : The Diet Plan is what will pretty much determine the Scale of your Fat Burning, During the 4 Months period we will downgrade the Carbs intake in 3 phases to burn out the fat and then we will Carb up during a Whole Month in a controlled manner to maximize the mass gain induced by the natural high hormonal state in which the body is after a period of dieting .
Month1:
:
TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and Glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one Hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
meal2 : 1 Main meal of your choice
meal3: 1 main meal of your choice
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
-------------------------------------------------------------------------------------------------------------------
Month 2: it's gonna be really Basic you just need to substitute Meal3 with the content of meal4 so it's gonna be as follows :
Right after your cardio,
TRAINING DAY:
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and Glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Pretty much the same as the training one except meal4 and 5
30m min cardio followed buy
Meal1: 1 Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and glucosamine
meal2 : 1 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
--------------------------------------------------------------------------------------------------------------------
Month 3:
Right after your cardio,
TRAINING DAY:
Meal1: 1 HALF of a Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
and glucosamine
You'll grow to love this breakfast , it is a delight as far as am concerned
meal2 : 1/2 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
meal4: you just finished your Gym training. you'll take the post workout Shake.
Meal5: this one is one hour after Meal4 not 3 hours. you'll take 1 fruit + a Whey Pro
Shake with water ( not milk)
Meal6: Casein Shake with water or Skimmed Lactose free Milk
NON-TRAINING DAY:
Pretty much the same as the training one except meal4 and 5
30m min cardio followed by
Meal1: 1 HALF of a Whole wheat Beagle with FAT Free Philadelphia Cream Cheese + a
Protein Shake with Skimmed Milk) + you'll take your Vitamins and Omega3
And Glocosamine
meal2 : 1/2 Main meal of your choice
meal3: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal4: a salad of your choice that has either Tuna, chicken breast or egg whites
( needless to say that it has no oil no dressing no salt etc,,,,)
Meal5: Whey protein with milk
Meal6: Casein Shake with water or Skimmed Lactose free Milk.
---------------------------------------------------------------------------------------------------------------------
Month 4: EXACTLY LIKE MONTH 1 and we add 10 G of Creatine and Tribulus in that First morning Juice OK????
Note : drink tons of water during this month. AND STOP COMPLETELY THE MORNING CARDIO. Time to gain back some real mass.
-----------------------------------------------------------------------------------------------------
Post Workout Shake : 50 grams of Whey Pro + 10 Grams BCAA + 10 Grams Glutamine+ 35 Grams of Dextrose or Maltodextrine (+10 Grams of Creatine in month 4)
----------------------------------------------------------------------------------------------------------
Main Meals : the Main Meal needs to Have a Whole grains Carbs Like : Brown rice, Whole wheat Brown spaghetti,,,and you,ll add on your either Chichen Breast white meat, White Fish, Lean red meat, sea food, etc,,,,,with Assorted Veggies of your choice
( IMPORTANT NO OIL TO BE ADDED' NOT TOO MUCH SALT, and the Carb Quantity we are talking about needs to be a Cup of either rice or Brown spaghetti Not a BIG Cup.
-----------------------------------------
-----------------------------------------
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