CORY GREGORY

MIX OF METHODS

C O R Y G R E GT R OA I NRE RY

MIX OF METHODS
TRAINER

PG 1

trying everything possible and working as hard as I could to make it happen. This is a trainer that will allow you to stay strong while getting lean and not get bored doing it. I’ve tried a number of methods. throwing in some bodyweight exercises and adding a simple. Let’s review each of them and why I included them in this trainer: PG 1 . So if we’re giving you a Mix of Methods Trainer I better have a nice mix of methods. well-conditioned body. In fact.CORY GREGORY MIX OF METHODS TRAINER INTRODUCTION It’s the age-old dilemma facing any person who has stepped foot in the gym – can I get strong or at least stay strong and get lean while doing it? After years in the trenches. but sticking to just one while I dieted was my downfall. you may not set PR after PR each week. To get there. I simply took the good parts and most applicable parts of being able to keep your strength while getting the look you want. but simply maintaining strength while dropping body-fat is about as good as it gets. though. I had to dip into my entire bag of tricks but the end solution just might lead you to that gold at the end of the rainbow. After trying just about everything. The hardest thing to do during these phases for me was maintaining my strength. I’M PRESENTING TO YOU THE MIX OF METHODS TRAINER AND I’M EXTREMELY EXCITED TO SHARE THIS AWESOME PLAN WITH YOU AT MUSCLE & STRENGTH. That should be enough to get your attention and this Mix of Methods will deliver. I wasn’t able to rely on just one style of training. I’m giving you a plan that will help you stay strong and get lean. right? Well let’s put any of those worries to bed right away because this trainer includes enough methods that you’ll need two hands. that’s what this trainer is all about – staying strong while building a lean. Combining a multitude of methods. no-nonsense diet and supplementation plan. I can honestly say that one of my goals was to make this happen. This trainer will challenge you. Now. that much I’m sure of. push you and hopefully motivate you but you’re also going to have a hell of a lot of fun doing it.

building an incredible base when it comes to compound movements. TIME FRAME TRAINING (TFT) Dr. OH and its owner. as I managed to squat 700 pounds. Both ways will be used throughout the trainer. doing an AMRAP simply means you try to complete as many rounds of the reps of the given exercises in a set amount of time.CORY GREGORY MIX OF METHODS TRAINER METHODS CONJUGATE METHOD: The Conjugate Method comes from the world famous Westside Barbell gym in Columbus. Eric Serrano. It creates a fun challenge where you always have to try to top yourself. taught me all about Time Frame Training (TFT) and it’s since become a valuable part of my training. the legendary Louie Simmons. it’s always going to be three exercises related to the body part you’re working that day and it’s always going to be between 12-20 minutes. I always used this method when I was getting lean or getting ready for a photo shoot and never once did it fail me. TFT can be broken down in two different ways but both are highly effective. Plus. These are going to absolutely wear you out but the end result will have you smiling – after the certain feeling of nausea. What makes the conjugate method unique is that you’re rotating exercises and working up to a one-rep max on them each week. For one. all at around 200 pounds. I’ve also come up with exercises that flow together well. This facility has built some of the strongest lifters in the world and Louie’s “Westside Method” heavily featured the conjugate method. AS MANY ROUNDS AS POSSIBLE (AMRAP) This particular method has been made famous by the CrossFit world. The variety also helped strengthen my body from all angles and that’s what will take place by using this Conjugate Method during your back day. most of them train insanely hard. It was a monster with arm work but it is a great method for any body part and one we’ll utilize quite often during this trainer. The second way is simply trying to get as many reps as possible with a particular exercise for a 3-5 minute time period. PG 2 . of course. after obtaining my CF Level 1 Certification I’ve learned there is plenty that is legit about the CrossFit world. The AMRAP will cause you to do that and will send your metabolic rate into overdrive. a world-renowned supplement and training guru. as all the movements involved in the AMRAP’s make for a brutal and beneficial set-up. But don’t expect anything simple. The amount of blood that will rush into the muscle with this method is absolutely unreal. Fear not. which may throw up all sorts of red flags for some people. For this trainer. First. If you don’t know. which is a good thing when it comes to dropping body fat on this plan. it can be taking a weight that you can lift about 12-15 reps with but attempting to get 50 reps in matter of 3-5 minutes. Basically. bench nearly 500 pounds and deadlift nearly 600. It was hugely beneficial in my own lifting career. meaning you won’t have to go from one end of the gym to another to complete it.

I found that adding in the bodyweight work to my regular gym work helped me keep my strength to a greater degree than any training program I had tried during a diet phase. it will change each week. OLD SCHOOL 5X5 I’m a huge fan of the Old School type of training. it put my training over the top. Over the years my stretch reflex was shot to hell and I had no so-called pop out of the bottom on a lot of movements. I’ve seen great results when it comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and that’s why I put them in. I even called the gym I co-own “The Old School Gym.CORY GREGORY MIX OF METHODS TRAINER 100-REP EXPLOSION I’ve always had fun with making up some pretty wild names for the workouts I post on social media. DAILY ROUTINE/BODYWEIGHT EXERCISES So here is the real bread and butter as to what makes this trainer unique. but we got straight to the point with this one. It can rest on your legs or hang wherever. In fact. I was able to get lean. varying from as many as 5 sets of 20 to 5 sets of 1 or 5 sets of 3. it was almost like the Holy Grail to me. Well. it improves conditioning and the high reps are great for connective tissue. Each time you do a squat or bench press in this trainer you’re going to do five work sets. but don’t actually set the dumbbell or barbell down until the 100 reps are completed. but the key is keeping that same oldschool approach and trying to set a PR with whatever reps are listed each time. You’re not allowed to set the weight down until ALL 100 reps are completed. But the reps won’t always be just five. as well as the chance that your shirt may explode after 200 reps of bicep curls. This makes the muscle gush with a pump like no other. Heck. Each week will be different. we’re putting that in this trainer as well though we’re adding a unique twist to it. By adding in the daily routine to my regular movements. These burnout sets are awesome finishers but I upped the ante on them. Plus. To be honest. In order to keep your strength level at a high level while still shedding body-fat and getting lean. and that is a guarantee. PG 3 . The “100-Rep Explosion” refers to the pump you’ll be facing after this one. all by mixing in all these methods. I applied a daily bodyweight routine to be done after your work in the weight room. The simplicity of just getting under the bar and doing five sets of five reps and adding a plate each time just sounded hardcore to me. an aspect that paid HUGE dividends when I was dieting. get in good condition and stay strong. On top of that we have three days of major bodyweight work.” There was just something raw and gritty about the way those guys trained. They will be the finisher to each of the weight room days and you may not know what just happened as you wobble out of the gym.

working up to a 1-rep max each time.000 sit-ups he allegedly did – heck even 300 push-ups.CORY GREGORY MIX OF METHODS TRAINER It’s absolutely a crucial part of this plan and I know what it’s done for me. the TFT portion of the workout is the time to do it with dumbbells. Throw in the daily bodyweight routine and you’ve got a hell of a day. MONDAY OVERVIEW Monday will be reserved for back and biceps and will start off with an exercise using the Conjugate Method. Now I couldn’t match the supposed 2. Tuesday and Thursday. block pull. three forms of pull-ups and a clean. TUESDAY OVERVIEW On Tuesday. let’s look at how the training will be laid out. 1. 100 pull-ups and 200 sit-ups everyday was too much – but I knew I was on to something. Well. and then the AMRAP featuring 1-arm rows. it’s all about the Chest and Triceps. I included push-ups. You will be training three days in the gym – Monday. The 100-rep explosion finisher includes two bicep moves to finish off an intense day. Flat DB Fly and Push-ups. pull-ups and seated rows. You’re still lifting heavy but the TFT. Now that you’ve understood and embraced that. Hershel was definitely right because it made a big difference. I remember reading about all the crazy stuff Hershel Walker did in the 1980’s instead of lifting weights and I was very intrigued. As for where I came up with it. deficit deadlift). and made pull-ups and dips extra if you’re looking to push the envelope. From there we go to TFT and we’re also going to include some type of dumbbell movement.000 pull-ups and 2. sumo. If you feel like you need some direct shoulder work. The AMRAP features Incline DB press.000 push-ups. while the 100-Rep Explosion is two tricep exercises. PG 4 . creating the perfect storm. AMRAP’s and daily routines bring out the conditioning. crunches and ab wheels as required bodyweight movements. The concept of working out 3 days a week hard in the gym and everyday at home is a homerun. I gave myself a minimum that I had to do on days I was training weights and numbers I had to hit on days I didn’t go to the gym. For this trainer. air squats. That will be followed by your Time Frame Training movement with either seated rows or pull-downs. I thought to myself if I can just do something everyday to keep blood in the muscle it would have to make myself stronger and look better. The daily bodyweight routine must also be completed at some point during the day. Training Layout First things first – you will be training hard and training frequently during this trainer. We start with the Old School 5x5 method on bench press and you’re trying to set a PR on the last set each week. We will rotate between four forms of deadlifts (conventional. I never missed and it’s stuff you can do anywhere with minimal to no equipment.

SATURDAY OVERVIEW For the other three days (Wednesday. The AMRAP is a straight killer and includes plyo squats. Your lower body may hate you by this point but you’re not done quite yet. add pull-ups and dips. giving your legs a massive pump as you crawl out the door. PG 5 . the reps will be significantly ramped up. whether it’s bodyweight. We’re talking up to 800plus reps of bodyweight movements on these three days and that can get downright nasty if you’re not ready for it. the bodyweight movements will allow for some impressive gains. Combined with the work in the gym. barbell or dumbbell. crunches. air squats. plyo lunges and box jumps. WEDNESDAY.CORY GREGORY MIX OF METHODS TRAINER THURSDAY OVERVIEW Legs take the spotlight on Thursday starting with the Old School 5x5 method on Squat. Unlike the three gym days. it’s all about bodyweight movements – push-ups. Sunday is a rest day. This will test your conditioning for sure and it will make your heart rate skyrocket. The 100-rep explosion finisher centers between the leg extension and leg curl. Friday and Saturday). FRIDAY. SUNDAY OVERVIEW Lastly. Remember. The TFT part of this day includes some variety of walking lunges. you still have your daily routine to hit at some point in the day and that also includes air squats. ab wheels and if you’re really looking to push it. It may seem like madness at the time but simply keep your mind on the end result.

CORY GREGORY MIX OF METHODS TRAINER WORKOUT OVERVIEW THUR FRI SAT SUN CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY BACK/BICEPS: CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY BACK/BICEPS: CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY CHEST/ TRICEPS BODYWEIGHT MOVEMENTS LEGS BODYWEIGHT MOVEMENTS BODYWEIGHT MOVEMENTS REST DAY BACK/BICEPS: BACK/BICEPS: BACK/BICEPS: WEIGHTED PULL-UPS SUMO DEADLIFTS CLEAN AND PRESS 3” BLOCK PULL WEEK 6 BACK/BICEPS: WEEK 7 V-BAR PULL-UPS BACK/BICEPS: WEEK 8 WEEK 5 WEEK 4 WEEK 1 WED WEEK 2 TUE WEEK 3 MON BACK/BICEPS: DEFICIT DEADLIFT WEIGHTED CHIN-UPS CONVENTIONAL DEADLIFT PG 6 .

PG 7 . Before You Begin Any Fitness Or Nutrition Program. Diet Plan. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. Supplement Regimen. Or Workout Plan. The Site Is Intended For Use Only By Healthy Adult Individuals. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling.CORY GREGORY MIX OF METHODS TRAINER DAYTIME MONDAY METHOD WORKOUT REP RANGES CONJUGATE LOWER BODY WEEK 1: WEIGHTED PULL-UPS WEEK 2: SUMO DEADLIFT WEEK 3: CLEAN AND PRESS WEEK 4: 3” BLOCK PULL WEEK 5: V-BAR PULL-UPS WEEK 6: DEFICIT DEADLIFT WEEK 7: WEIGHTED CHIN-UPS WEEK 8: CONVENTIONAL DEADLIFT WEEK 1: SEATED ROWS 1 REP MAX 50 REPS IN 5 MINS WEEK 2: PULL-DOWNS AMRAP IN 4 MINS WEEK 3: SEATED ROWS AMRAP IN 4 MINS WEEK 4: PULL-DOWNS 50 REPS IN 5 MINS WEEK 5: SEATED ROWS 50 REPS IN 5 MINS WEEK 6: PULL-DOWNS AMRAP IN 4 MINS WEEK 7: SEATED ROWS AMRAP IN 4 MINS WEEK 8: PULL-DOWNS 50 REPS IN 5 MINS TRI-SET: 1-ARM ROWS: 15 REPS PULL-UPS: TIL FAILURE SEATED-ROWS: 15 REPS WEEK 1: 12 MINS TFT AMRAP EVENING 100-REP EXPLOSION 2-BICEP EXERCISES: COMBO OPTIONAL A) B  ARBELL CURLS OR PREACHER CURLS B) DUMBBELL CURLS OR HAMMER CURLS PUSH-UPS AB WHEELS WEIGHT CRUNCHES AIR SQUATS DIPS PULL-UPS NOTES STAND ON 2 PLATES WEEK 2: 14 MINS WEEK 3: 16 MINS WEEK 4: 20 MINS WEEK 5: 12 MINS WEEK 6: 14 MINS WEEK 7: 16 MINS WEEK 8: 20 MINS 100 REPS OF EACH MOVEMENT REPEAT THE TRISET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME CHOICE ONE “A” WORKOUT AND ONE “B” WORKOUT EACH WEEK 50-100 25-50 50-100 50-100 25-50 25-50 Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Or The Professional Advice Of Your Personal Physician. Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts.

PG 8 . Diet Plan. The Site Is Intended For Use Only By Healthy Adult Individuals. Or Workout Plan. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling.CORY GREGORY MIX OF METHODS TRAINER DAYTIME TUESDAY METHOD WORKOUT REP RANGES OLD SCHOOL 5X BENCH PRESS TFT WEEK 1: INCLINE DUMBBELL PRESS WEEK 1: 5X5 WEEK 2: 5X5 WEEK 3: 5X8 WEEK 4: 5X3 WEEK 5: 5X20 WEEK 6: 5X5 WEEK 7: 5X3 WEEK 8: 5X1 50 REPS IN 5 MINS WEEK 2: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS WEEK 3: FLAT DUMBBELL FLYES AMRAP IN 4 MINS WEEK 4: INCLINE DUMBBELL PRESS 50 REPS IN 5 MINS WEEK 5: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS WEEK 6: DUMBBELL FLYES AMRAP IN 4 MINS WEEK 7: INCLINE DUMBBELL PRESS AMRAP IN 4 MINS WEEK 8: FLAT DUMBBELL PRESSW 50 REPS IN 5 MINS TRI-SET: WEEK 1: 12 MINS INCLINE DUMBBELL PRESS: 15 REPS WEEK 2: 14 MINS CHEST FLY: 15 REPS PUSH-UPS: 15 REPS WEEK 3: 16 MINS WEEK 4: 20 MINS WEEK 5: 12 MINS WEEK 6: 14 MINS WEEK 7: 16 MINS WEEK 8: 20 MINS 100 REPS OF EACH 100-REP EXPLOSION 2-TRICEP EXERCISES: 1 PUSHDOWN EXERCISE MOVEMENT 1 BARBELL EXERCISE COMBO PUSH-UPS 50-100 AB WHEELS 25-50 WEIGHT CRUNCHES 50-100 AIR SQUATS 50-100 OPTIONAL DIPS 25-50 PULL-UPS 25-50 EVENING AMRAP 15 MINS NOTES REPEAT THE TRI-SET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME YOUR CHOICE OF WORKOUT MOVEMENT Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program. Supplement Regimen. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Before You Begin Any Fitness Or Nutrition Program. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. Or The Professional Advice Of Your Personal Physician. The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts.

The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts. Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. Supplement Regimen. Or Workout Plan. The Site Is Intended For Use Only By Healthy Adult Individuals. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Diet Plan. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling. Or The Professional Advice Of Your Personal Physician. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. PG 9 .CORY GREGORY MIX OF METHODS TRAINER DAYTIME THURSDAY METHOD WORKOUT REP RANGES OLD SCHOOL 5X SQUATS TFT WEEK 1: BODYWEIGHT LUNGE WEEK 1: 5X5 WEEK 2: 5X5 WEEK 3: 5X8 WEEK 4: 5X3 WEEK 5: 5X20 WEEK 6: 5X5 WEEK 7: 5X3 WEEK 8: 5X1 AMRAP IN 5 MINS WEEK 2: BARBELL / DUMBBELL LUNGE 50 REPS IN 5 MINS WEEK 3: BODYWEIGHT LUNGE AMRAP IN 5 MINS WEEK 4: BARBELL / DUMBBELL LUNGE 50 REPS IN 5 MINS WEEK 5: BODYWEIGHT LUNGE AMRAP IN 5 MINS WEEK 6: BARBELL / DUMBBELL LUNGE AMRAP IN 4 MINS WEEK 7: BODYWEIGHT LUNGE AMRAP IN 5 MINS WEEK 8: BARBELL / DUMBBELL LUNGE 50 REPS IN 5 MINS TRI-SET: PLYO LUNGES: 10 REPS PLYO SQUATS: 10 REPS BOX JUMPS: 10 REPS WEEK 1: 12 MINS AMRAP 15 MINS EVENING 100-REP EXPLOSION LEG EXTENSIONS COMBO OPTIONAL LEG CURLS PUSH-UPS AB \WHEELS WEIGHT CRUNCHES AIR SQUATS DIPS PULL-UPS WEEK 2: 14 MINS WEEK 3: 16 MINS WEEK 4: 20 MINS WEEK 5: 12 MINS WEEK 6: 14 MINS WEEK 7: 16 MINS WEEK 8: 20 MINS 100 REPS OF EACH MOVEMENT 50-100 25-50 50-100 50-100 25-50 25-50 NOTES REPEAT THE TRI-SET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge. Before You Begin Any Fitness Or Nutrition Program.

All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. Before You Begin Any Fitness Or Nutrition Program. Supplement Regimen. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling. Or Workout Plan. PG 10 . Diet Plan. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. The Site Is Intended For Use Only By Healthy Adult Individuals. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts.CORY GREGORY MIX OF METHODS TRAINER DAYTIME WEDNESDAY METHOD WORKOUT REP RANGES BODYWEIGHT PUSH-UPS WHEELS 150-200 50-100 WEIGHT CRUNCHES AIR-SQUATS DIPS PULL-UPS 150-200 100-150 50-100 25-50 OPTIONAL NOTES DAYTIME FRIDAY / SATURDAY METHOD WORKOUT REP RANGES BODYWEIGHT PUSH-UPS WHEELS 150-200 50-100 WEIGHT CRUNCHES AIR-SQUATS DIPS PULL-UPS 50-100 50-100 25-50 25-50 OPTIONAL NOTES SUNDAY REST DAY Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program. Or The Professional Advice Of Your Personal Physician.

it’s effective and its mix of protein. while our Assault pre-workout is as legit as it gets when it comes to that category. healthy fats and carbohydrates means it should work great for just about any lifter. The Carnitine Core is a great product to help burn fat. this is one that has always worked well and is a great one for any lifter to jump into because of its simplicity. Plus. and it took less than a week for me to think that being stranded in a desert was a better option. Most of all. Luckily. what I’ve laid out is simple and easy to follow. You may need to adjust here and there – or add in some Combat powder. I’ve tried the tuna and water method. On the other hand. With the added fruit and sweet potato you’ve also got an ideal amount of carbs to keep your strength while still shedding bodyfat.CORY GREGORY MIX OF METHODS TRAINER Diet Overview If the goal with the Mix of Methods trainer is to get leaner while maintaining strength. The MP Supplement Stack fits in perfectly with the plan as well. for example – but stick with the general layout and you’ll have no problem getting lean and staying strong. With the frequency of bodyweight workouts recovery is going to be paramount. Most importantly. You simply have to follow the plan I’ve laid out and the results will come. Believe me. That may fly every once in a while but we’re trying to get lean so a plan is imperative. After trying just about every diet there is to get lean. But what I’ve learned along the way is that dieting to the extreme will erase any chance you have of keep any semblance of strength. There’s no guesswork involved. I’ve given you the option to add in some Combat protein powder if you feel like your body needs some additional protein. Let’s get to work It’s time to MIX it up! PG 11 . if you’re trying to get lean then forget about raiding the freezer for ice cream at night or starting your day with a full stack of pancakes. Listen to your body throughout the process as these are general guidelines as far as how much to eat. then the diet certainly has to reflect that as well. it’s not complicated. The BCAA powder is also a great addition to the stack and helps incredibly when it comes to muscle repair and recovery. It’s not going to be a total shock to the system and there’s enough variety to keep it interesting.

PG 12 . lean meat Green veggies P. SNACK: 1 piece of fruit 1 handful of nuts DINNER (5TH MEAL): 8-10 oz.CORY GREGORY MIX OF METHODS TRAINER IMMEDIATELY UPON WAKING: Carnitine Core BREAKFAST: 2-3 whole eggs ½-1 whole grapefruit BEFORE TRAINING: Assault Take Assault before 3 gym days and 3 major bodyweight days POST WORKOUT: BCAA 3:1:2 Powder 1 Scoop of Combat can also be added A. SNACK: 2 pieces of fruit 1 handful of nuts LUNCH (3RD MEAL): 8-10 oz.M. meat Veggies 1/2 sweet potato BEFORE BED: BCAA Powder & 1 cheese stick OPTIONAL: 1 scoop of Combat if needed at either snack or before bed.M.

CORY GREGORY MIX OF METHODS TRAINER V2.3 20141031 PG 13 .