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  • David S - Phase 2: Vitamins Morning

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    leo romero
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    This document outlines a 4-week diet and exercise plan for David S with the following key details: 1) It lists David's daily vitamin and supplement regimen, including omega-3, probiotic, turmeric, zinc, and magnesium capsules taken at different times of day. 2) It provides details on David's pre-workout supplements of C4 pre-workout, glutamine, and creatine taken on workout days. 3) Over the 4 weeks, it increases the intensity and duration of David's cardio workouts while removing avocados from his diet during one week. 4) It specifies the number and types of meals David should aim to eat each day, including

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    Keto diet plan

    Original Title

    David S - Keto 2

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    This document outlines a 4-week diet and exercise plan for David S with the following key details: 1) It lists David's daily vitamin and supplement regimen, including omega-3, probiotic, turmeric, zinc, and magnesium capsules taken at different times of day. 2) It provides details on David's pre-workout supplements of C4 pre-workout, glutamine, and creatine taken on workout days. 3) Over the 4 weeks, it increases the intensity and duration of David's cardio workouts while removing avocados from his diet during one week. 4) It specifies the number and types of meals David should aim to eat each day, including

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views4 pages

    David S - Phase 2: Vitamins Morning

    Uploaded by

    leo romero
    This document outlines a 4-week diet and exercise plan for David S with the following key details: 1) It lists David's daily vitamin and supplement regimen, including omega-3, probiotic, turmeric, zinc, and magnesium capsules taken at different times of day. 2) It provides details on David's pre-workout supplements of C4 pre-workout, glutamine, and creatine taken on workout days. 3) Over the 4 weeks, it increases the intensity and duration of David's cardio workouts while removing avocados from his diet during one week. 4) It specifies the number and types of meals David should aim to eat each day, including

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    David S – Phase 2

    Vitamins

    Morning

    2 x Omega 3 Caps extra Strength


    (not cod liver oil)
    1 x Multi Vitamin
    1 x probiotic

    Night

    1 x Tumeric with black pepper cap


    1 x Zinc
    1 x Magnesium

    Workout Days

    Pre Workout

    Cellucor C4
    5g Glutamine
    5g Creatine
    5g Salt

    Week 1 – Diet as below 4 x 30 cardio

    Week 2 – 5 x 30 cardio

    Week 3 – Remove All avocados

    Week 4 – 5 x 40 Cardio
    Training Days

    Meal 1 - Post Workout

    40g Whey protein


    50g Peanut Butter

    Meal 2 - around 2 hours after above meal

    150g Rump
    4 Whole eggs

    Meal 3 - 1pm ish

    125g Chicken
    1 Avocado
    Salad
    10ml oil

    Meal 4 - 3 pm ish

    125g Chicken
    2 Whole eggs

    Meal 5 - Dinner

    175g Sirloin/ Rump/ Extra lean mince


    50g Cheese
    1kcal spray oil to fry it (dont use just oil)
    Unlimited salad
    Non Training Days

    Meal 1

    8 Egg Whites
    4 Bacon Medallions (or turkey Bacon)
    Mushrooms
    10g Butter
    Spray 1 kcal oil

    Meal 2 - Snack

    200g Chicken
    1 Avocado
    Green Salad or Roast Veg (Dry)

    Meal 3 - Lunch

    200g Salmon
    Green Salad or Roast Veg (Dry)

    Meal 4 - Snack

    4 Whole Eggs
    Green Salad

    Meal 5 - Dinner
    200g Extra Lean Mince (squash into burgers) or 200g Sirloin or Rump
    30g Cheese
    1 onion
    Spray oil only

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