Maxs 4 Week Beligas DynaBlast
Beligas Dynabol 40mg ED Split-Dose
Proviron- 50mg split daily
GH 4ius daily
Test Undecanoate 75mg weekly time release **{I get a single 3ml/750mg shot of Aveed(testosterone undecanoate)every 10 weeks. TRT Prescribed}** for now! Lol
Beligas- Adex and Nolvadex as needed
Daily supplements: 2g circumin w Bioperine, 3g of MIC(each component, 3g Betaine anhydrous{tmg}, 300mg Tudca, tbsp Knox getatin, 3g MSM, 800mg SAMe, r-ala, 3g hemp/mix oil.
Cardio: AM 3 days per week 30-45min Tue, Thur, Sat. *10min warm up Mon, Wed, Fri
Speedwalk Indoor Treadmill : Interval/Fat Burn or Walk-Sprints outside-100m sprint, 300m walk, repeat (10-45min)*
Black cold brew coffee and water
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4 Week High Volume Weight Training
I will Perform sets with a shorter rest period at about 65% of maximum. I will be doing cardio and core/calves workouts between each weightlifting day. This is a 6 day per week plan w Three days of High Volume Weights/3 days of Cardio+Core/Calves. I am going to focus on hitting my caloric surplus goals by eating clean, but not AS strict{for me}.
My Warm Up before Weights:
5 x Wall Hand Stand Push Ups
10 x Pull Ups{Various}
15 x Bodyweight Squats
20 x Walking Lunges around House
MY TRAINING SCHEDULE :
Mon- Wed- Fri- Volume Weight Training
Tue-Thur- Sat- *Cardio w/ Core specialty work.
Sunday - OFF
Thursday - Cardio/Core/Glutes
45min@ 4.2mph treadmill
Hanging Leg Raises {regular; L&R emphasis}
{btw- it is important to move slowly while hanging and not swing wildly; I usually have my partner/girl hold my low back towards the end as it gets really tough!!}
50 left-sided Jackknifes/50 right-sided Jack
Banded glute extensions: 50 each buttock
Supermans/Planks: non stop 5 min*
I eat 6x times per day and it is lean proteins, complex carb sources{rice/potatoes/grains beans} vegetables, fruit, and nuts.
Meal 1-45g whey isolate , 20 HBCD/50 waxy maize carbs, 40oz water, IV hydration pack
Meal 2- 7oz cubed steaks, 2 eggs, reg potatoes, 4 halos , 16oz Fairlife Milk.
Meal 3- 60g whey Isolate, 125g simple/complex carbs: dextrose/waxy maize
Meal4- 5oz Oven Roasted Turkey, 2 Dave’s Powerseed Bread Slices, 2 cups Spicy Slaw, 20oz Fairlife Milk, 2 bananas.
Meal5- Bruschetta, Salad with Everything plus 5oz Fresh Yellowfin Tuna; 100g Calrose Rice. *Dinner Party Pics{hard not to tear into those pizzas but; After cooking a lot for people it is easier for me to pass up;{I do have to taste my own food; especially the handmade little sausages. Some were gluten free, some were vegetarian, some are whatevs! I am going to start canceling pretty soon because I have about 6 different diet requests at family gatherings! Lol
Not!!
Meal6- 8oz cottage cheese with cherries.{before bed*}
**Snacks- boiled eggs, raw vegetables, nuts, jerky, small select cheeses, olives, rice cereal.
2gal water and 2 cups cold brew coffee daily. P5P, l-theanine, and sleepytime tea X2 before bed for relaxation.
Yes I get 2 cheat meals weekly!!
OWEEE!! My Chest... !!! I am feeling the pain and I like it. I am a sick person that enjoys the pain; reminds me that my body is at work. I don’t expect to get sore every workout but, if I am not sore after Two weeks...I AM doing something to damage that tissue, lol! Definitely having sick pumps; the good kind and feel good; no complaints{although I could, lol}. I had just a few of my fam over to eat and cooked in advance(pizza dough/baked goods)so it made it easy and they all could make their own pizzas w homemade sauces and pesto. I am making sure to have them take ALL THE LEFTOVERS!! It is not the Pizza that tempts me: it is those evil cookies and brownies!! I can avoid them totally...but not if you let them sit in front of me too long; I’ll break like a china doll!! I do not partake in most vices; but food and caffeine is a Big one for me!! I look at Ice Cream and Panaderia Bakery Goods like Drugs! Worse!! Lol!! Smells so good here right now. Delish. “00” organic flour for the regular pizza dough!!{tip}. Let the Feast Begin!!
**Remember: Stick to your training and reach one goal per day, that is key!
Max