Here's the update from her trainer today

2-5-23

Bodyweight - 152

5 weeks out



Upon Rising (30 mins prior to fasted cardio or meal 1) – 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine. 25mcg Cytomel. 20mcg clenbuterol.
**on fasted cardio days, add 1 serving Evogen Lipocide Xtreme.


Meal #1 - 300g egg whites cooked. 100g low carb veggies. ¼ tsp pink Himalayan sea salt. 5,000IU Vitamin D. 2600mg evening primrose oil. 300mg relora.


Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4tsp pink sea salt. 20mcg clenbuterol.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt. 20mcg clenbuterol.


Meal #4 - 6oz salmon, sirloin steak, or ground sirloin. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #5 - 6oz 98% lean ground turkey, shrimp, or chicken breast. 180g cooked weight jasmine rice. 1/4 tsp sea salt. 1 serving gda.
**on rest days, change to:
6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine.


Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.


Meal #6 (immediately post workout) - 6oz 98% lean ground turkey, shrimp, or chicken breast. 110g low carb veggies. 1/4tsp pink sea salt. 2600mg evening primrose oil. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300 mg relora.


• Water - 1.5-2 gallons daily.


*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.




•Cardio•
Fasted - 8 rounds hiit + 45 mins Stairmaster level 6-8 or a brisk walk at an incline. Any 4 days each week.

Post workout - 20 mins stairs level 6. Days 1,3,5.


Training Split:

D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat

D2 - Back + rear and medial delts + biceps

D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press

D4 - Rest or Fasted cardio only

D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift

D6 - Back + rear and medial delts + biceps

D7 - rest

*abdominals - any 3 days each week for 15 mins / session.

*if this schedule is not feasible M-Su, mix rest days around as your schedule dictates.



•INTENSITY IS KEY!


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