“7 Days to Size Up”

The goal of this weeks Blog Posts is to publish a full week’s training and food diary in order to give examples of what can be achieved when focussed and organised. This week is scheduled for “Twice a Day” training sessions. The main objective of training is Hypertrophy: Increase Lean Muscle Mass as much as possible.

Each day I will note what I have completed in my training sessions, what supplements I have taken and will publish at the end any differences in Lean Muscle Size.

Day 1

Monday 26^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, this is great for boosting morning energy.

7.45am

Meal 1

130g Grilled Grass Fed Steak

10g Extra Virgin Olive Oil

100g Raw Organic Cashews

200g Blackberries

Supplements:

3g Vitamin C

10g Glycine

100,000 IU Vitamin D3

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

9am

Pre-Workout Stack

4 Java Stim

5 Yang R-ALA

2 Alpha GPC

9.30am

Training Session 1

Upper Body - Wave Loading Style:  5,4,3,2,1,5,4,3,2,1,1 (last “1 rep” was an extra set)

A1 Bi-Acromial Grip, Flat Bench Press, 10 Sets, 50X1, Rest 150s, 105kg – 120kg

A2 Neutral Grip Fatgripz Chins, 10 Sets, 51X0, Rest 150s, BW (109.8kg) +4kg – BW+16kg

Peri-Workout

1.5 Litre water

20g Creatine

30g Glutamine

11am

10 Minute Sauna

Meal 2

PWO Shake 1

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Chocolate Natural Whey

4 Ubermag

1pm

Meal 3

130g Grass Fed Steak

100g Broccoli

20g Organic Unsalted Butter

10g Extra Virgin Olive Oil

Supplements:

3g Vitamin C

10g Glycine

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Pantethine

3pm

2 Sachets Honsa H09 Liver Cleanse

4.15pm

50g Raw Organic Cashews

2 HCl

300 ml Cinnamon Water to stabilise blood sugar

4.25pm

Pre-Workout Stack 2

5 Yang R-ALA

3 EPA/DHA 720

5pm

Training Session 2

Upper Body

A1 Dips, 4 Sets x 8-10 3011 Rest 90s

A2 Mid Grip Supinated Chins, 4 Sets 8-10 3110 Rest 90s

Peri-Workout

1 Litre water

5.30pm

Meal 4

PWO Shake 2

15g Immune Supreme

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Strawberry Natural Whey

2 Serenity 2.0

6.30pm

Meal 5

PWO Shake 3

50g Whey Cool

20g Glutamine

7pm

Meal 6

100g Chicken + salad leaves

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Pantethine

1 Perfect E

300ml Cinnamon Water

8.45pm

300 ml Cinnamon Water

9.15pm

2 Sachets Honsa H09 Liver Cleanse

9.30pm

Meal 7

200g Free Range Turkey Chilli Burgers, homemade by my wife.

Supplements:

3g Vitamin C

10g Glycine

2 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

10pm

Extra Shake 4

60g Reflex Vanilla Natural Whey

20g Glutamine

10.30pm

3g Uber-Inositol

2 Sweet Dreams 1.0

10.45pm

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 2 pumps behind each knee

Bed 11pm

Notes:

Total Water Intake Outside of Training:

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

Dietary Breakdown for Protein Intake:

260g Grass Fed Steak: 57.2g

150g Cashews: 26.6g

240g Reflex Natural Whey: 182g

60g Whey Cool: 50g

100g Chicken Breast: 22g

200g Free Range Turkey: 44g

Total Dietary Protein Intake for day: 381.8g   - Based upon my bodyweight of 109.8kg this needs to increase by around 60g to 440g and needs to come from more solid food sources.

Tomorrow is legs day, double sessions mainly focusing on squats…………