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nice jobWorkout schedule
Each gym session is roughly 1hr 30min
Reps are 12-15(failure)
2 warm up sets 2-3 working sets
Hams/calves
Shoulder/tri
Back/bi
Quad/calves
Chest/tri
Arms
Abs everyday
Rest days when needed
30min of cardio 3times a week. Stationary bike or treadmill walk at a incline.
First meal(breakfast):before gym Overnight oats with flaxseed and a scope of protein powder.
2nd meal(right after gym):all bran buds with granola cereal and a protein shake
3rd meal(first break at work): blueberries, raspberries, 2 turkey peporettes. Decaffeinated green tea
4th meal(lunch): veggies with a protein (chicken or turkey) along with some rice or a bag salad with a small can of tuna. Possibly a coffee if feeling sluggish.
5th meal(last break at work):fiber one bar with protein shake
6th meal(dinner):veggies along with a protein, extra lean ground beef burgers or venision, chicken or turkey
Decaf green tea before bed
Around 3-4 Litres of water a day, does not include teas or coffe or Coke zeros(maybe 2 a week)
SUPPLEMENTS
Milkthistle 1000mg x 3 times a day
NAC 1000mg once a day
Omega 3 900mg once a day
Elemental magnesium(carbonate) 187mg once daily, usually before bed.
Zinc bisglycinate 50mg once daily
Multi vitamin
10g Creatine
Supplements I am taking
@BigBry it looks good I like the supps but would like more D in there and CPut these in my water 90% of the time. Total of 4L a day aka just over a gallon of water