“7 Days to Size Up” Day 2

I had a great nights sleep, woke up with good energy and raring to go. My forearms are certainly able to remind me about using the “Fatgripz” attachments on the Chins yesterday!

Yesterday, I had a very tight schedule and as I mentioned in yesterday’s post I felt that I needed to eat more protein from solid food sources, today I intend to increase by at least 50%.

Today is another hectic day, between training clients, catching up with program design, and writing a presentation; I will also be taking the Harlequin Amateurs Rugby Club conditioning session tonight. Fitting in two training sessions will mean that the first session will be after lunchtime.

This will be my first Squat session for 2 years; due to previous knee injuries I had Bi-Lateral Knee surgery 7 months ago, so this will be a great test.

Day 2

Tuesday 27^th July 2010

7am

Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.

Applied Licorice Lysine Plus Salve to lower abdominal area.

7.45am

Meal 2

250g Homemade Grilled Free Range Turkey Chilli Burgers

10g Walnut Oil

50g Raw Organic Hazelnuts

1 Medium Organic Braeburn Apple, with Hazelnut Butter

50g Broccoli, Steamed

15g Organic Unsalted Butter

½ Organic Avocado

1 Large Mug Organic Filter Coffee with Organic Double Cream

Supplements:

3g Vitamin C

10g Glycine

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

11am

Meal 2

180g Homemade Grilled Free Range Turkey Chilli Burgers

10g Walnut Oil

50g Broccoli, steamed

½ Organic Avocado

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

12.45pm

Pre-Workout Stack (increased amount due to expected need for more neural drive for today’s squat session)

5 Java Stim

6 Yang R-ALA

2 Alpha GPC

1.30pm

Training Session 1

Lower Body - Wave Loading Style:  3,2,1,3,2,1,3,2,1,3,2,1

A. Front Squat, 12 sets, 50X1, Rest 180s, 70kg – 87.5kg

Peri-Workout

1.9 Litre water

20g Creatine

30g Glutamine

2.30pm

10 Minute Sauna

Meal 3

PWO Shake 1

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

100g Reflex Chocolate Natural Whey

4 Ubermag

3.30pm

Meal 4

PWO Shake 2

60g Cool Whey

4pm

Meal 5

150g Free Range Chicken Breast

Supplements:

2 HCl

3 EPA/DH 720

4.45pm

1 Large Green Tea

5.30pm

Training Session 2

Lower Body

A. Back Squat, 4 Sets x 5-6, 5050, Rest 120s, 40kg - 60kg

Peri-Workout

1 Litre water

6.30pm

Meal 6

PWO Shake 3

15g Immune Supreme

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Strawberry Natural Whey

2 Serenity 2.0

7.15pm

Meal 7

150g Free Range Chicken Breast

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

1 Perfect E

500ml Cinnamon Water

9.15pm

500 ml Cinnamon Water

10pm

Meal 7

50g Sautéed Hazelnuts in Organic Butter, with 50ml Organic Double Cream and 10 Organic Cherries

Supplements:

3g Vitamin C

10g Glycine

2 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

10.45pm

3g Uber-Inositol

3 Sweet Dreams 1.0

11.15pm

Epsom Salts Bath

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 3 pumps behind each knee

Bed 11.45pm

Notes:

Total Water Intake Outside of Training:

4 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre

Dietary Breakdown for Protein Intake:

430g Free Range Turkey Burgers: 120g

100g Hazelnuts: 15g

190g Reflex Natural Whey: 133g

60g Whey Cool: 50g

300g Chicken Breast: 93g

Total Dietary Protein Intake for day: 411g 

Tomorrow’s plan is, extra sleep, interval training and eat, eat, eat!