maxmuscle1
03-14-2020, 07:57 PM
MAX’s Home Modified Mediterranean Protein/Workout Diet:
WILD FISH*(no farmed)
WILD SHELLFISH
EXTRA VIRGIN OLIVE OILS
RAW NUTS
ANTIBIOTIC FREE CHICKEN
ANTIBIOTIC FREE EGGS
ANTIBIOTIC FREE DAIRY
ORGANIC FRUITS AND AVOCADO
ORGANIC VEGETABLES(+potatoes)
ORGANIC, UNENRICHED FLOUR(breads, pastas, cereals)*hard to find so look hard*
ORGANIC GRAINS
CANNED SARDINES/MACKEREL IN OLIVE OIL(imported EU/NZ)
ALL FRESH OLIVES
GOAT CHEESE, SHEEP CHEESE,
ORGANIC DAIRY CHEESES, KEFIR, YOGURT
LOWFAT RED MEATS(Lamb, Bison, Beef)(limited amounts)* Trim all visible fat and grill/broil
ORGANIC BUTTER/*GHEE/EXTRA VIRGIN OLIVE, MACADAMIA, AVOCADO, COCONUT OILS
WATER(gas or no gas)naturally essenced
BLACK COFFEE, TEAS
*AS MUCH HERBS, SEASONINGS, SALTS, PEPPERS NEEDED
This diet/lifestyle is expensive and worth every penny. Especially for lifters that have medical issues like heart disease, diabetes, obesity, auto immune disorders, etc. It is also popular across the world because it eliminates as much of the processed, enriched, antibiotic/hormone filled foods from your diet. Of course WHOLE FOODS aka. WHOLE PAYCHECK is willing to take
your money but, with coupons and online research, you can find great deals and stock up; especially @ Costco or Sam’s Club. Buying Local and going to Farmers Markets is also going to provide the best nutrients as well. It is proven that local, fresh fruit and produce had a higher nutritional, antioxidants, and vitamins than store bought foods
WORKOUT:[emoji3596]
100 reps for muscle gain and maintenance:
Monday:
100 reps Squats, Pushups
Tue: cardio
Wednesday: Deadlifts , 1/2 crunches 1/2 reverse crunches, Incline Bench Press.
Thur: cardio
Friday: Chin-ups , Romanian or Dumbbell deadlifts, Military Seated Barbell presses.
Sat: off or cardio
You make the 100 reps as hard as possible after the first week, trying to find your max. You will do as many sets as possible to get to 100 reps total. You want no more than 10 sets total. This will grow your musculature and lower your bodyfat, provided you keep your calories in a positive. At your weight:
300 grams protein daily
440 grams of complex/simple carbs
75 grams of poly:mono unsaturated fats
This will grow your physique forward and if you actually push yourself on your reps, you will grow immensely past your normal growth factors by stimulating growth hormones, igf1, and testosterone.
Hope you do well while your at home. This is a 100% program and as long as you increase or decrease your caloric intake by following your bf%, you will do very well.
[emoji3590] Max
WILD FISH*(no farmed)
WILD SHELLFISH
EXTRA VIRGIN OLIVE OILS
RAW NUTS
ANTIBIOTIC FREE CHICKEN
ANTIBIOTIC FREE EGGS
ANTIBIOTIC FREE DAIRY
ORGANIC FRUITS AND AVOCADO
ORGANIC VEGETABLES(+potatoes)
ORGANIC, UNENRICHED FLOUR(breads, pastas, cereals)*hard to find so look hard*
ORGANIC GRAINS
CANNED SARDINES/MACKEREL IN OLIVE OIL(imported EU/NZ)
ALL FRESH OLIVES
GOAT CHEESE, SHEEP CHEESE,
ORGANIC DAIRY CHEESES, KEFIR, YOGURT
LOWFAT RED MEATS(Lamb, Bison, Beef)(limited amounts)* Trim all visible fat and grill/broil
ORGANIC BUTTER/*GHEE/EXTRA VIRGIN OLIVE, MACADAMIA, AVOCADO, COCONUT OILS
WATER(gas or no gas)naturally essenced
BLACK COFFEE, TEAS
*AS MUCH HERBS, SEASONINGS, SALTS, PEPPERS NEEDED
This diet/lifestyle is expensive and worth every penny. Especially for lifters that have medical issues like heart disease, diabetes, obesity, auto immune disorders, etc. It is also popular across the world because it eliminates as much of the processed, enriched, antibiotic/hormone filled foods from your diet. Of course WHOLE FOODS aka. WHOLE PAYCHECK is willing to take
your money but, with coupons and online research, you can find great deals and stock up; especially @ Costco or Sam’s Club. Buying Local and going to Farmers Markets is also going to provide the best nutrients as well. It is proven that local, fresh fruit and produce had a higher nutritional, antioxidants, and vitamins than store bought foods
WORKOUT:[emoji3596]
100 reps for muscle gain and maintenance:
Monday:
100 reps Squats, Pushups
Tue: cardio
Wednesday: Deadlifts , 1/2 crunches 1/2 reverse crunches, Incline Bench Press.
Thur: cardio
Friday: Chin-ups , Romanian or Dumbbell deadlifts, Military Seated Barbell presses.
Sat: off or cardio
You make the 100 reps as hard as possible after the first week, trying to find your max. You will do as many sets as possible to get to 100 reps total. You want no more than 10 sets total. This will grow your musculature and lower your bodyfat, provided you keep your calories in a positive. At your weight:
300 grams protein daily
440 grams of complex/simple carbs
75 grams of poly:mono unsaturated fats
This will grow your physique forward and if you actually push yourself on your reps, you will grow immensely past your normal growth factors by stimulating growth hormones, igf1, and testosterone.
Hope you do well while your at home. This is a 100% program and as long as you increase or decrease your caloric intake by following your bf%, you will do very well.
[emoji3590] Max