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Meal Plan - Show Prep (no egg/nut) 30 min fasted cardio da..

Meal Plan - Show Prep (no egg/nut) 30 min fasted cardio daily -Eat every 2.5 to 3 hours. On non lifting days take out the apple and increase cardio to 45 min fasted. * MEAL 1 8am 5 oz steak 2 eng muffins 1 tsp jelly * MEAl 2. 11am 6 oz steak' 1 cup rice * MEAL 3. 2pm 1 cup rice 7 oz ground turkey (99%) * MEAl 4. 5pm 7.5 oz ground turkey (99%) 1 cup rice * MEAl 5 ( post workout ) 8pm 50 grams Iso 3 scoops 1 apple * MEAl 6. 11qpm 5 oz ground turkey (99%) 1 cups asparagus Meal Plan - Show Pr...

Check In template ◦ Date: ◦ Fasted Weight: • l..

Check In template ◦ Date: ◦ Fasted Weight: • last weeks check in ◦ Weeks out from show: ◦ How do you feel: ◦ Did you follow your diet: ◦ Did you do all your training and cardio? ◦ How much cardio did I tell you to do? • Supplements • are you getting adequate sleep? • how many hours averaging per night •Any alcohol consumption • did you have a cheat meal

Tips to be successful 1. Remember weigh your meats after t..

Tips to be successful 1. Remember weigh your meats after they are cooked. 2. Weigh potatoes before cooking 3. Oatmeal measure before cooked 4. Drink at least 1 gallon of water per day 5. You may have one cheat meal per week 6. Any condiment with 5 calories per serving or less is fine 7. Salt 8. Most dry seasonings are fine just make sure sugar is not in them 9. 6 meals per day eat every 2.5-3 hours 10. Never assume the measurement of food 11. Always Prepare meals ahead of time 12. Always take you...

Meal plan rules Condiments/Cooking Ingredients: Mustard P..

Meal plan rules Condiments/Cooking Ingredients: Mustard Pickles Relish Sauerkraut Chicken/Beef broth (or bouillon) Soy Sauce Salsa Hot Sauce (e.g. tobacco) Sriracha Splenda Others: Sugar-free jello Sugar-free gum Sugar-free mints Beverages: Coffee (with a splash of skim milk) Tea Sugar-free beverages

Training Support: Daily Cardio 3 Months of Cardio (12 week..

Training Support: Daily Cardio 3 Months of Cardio (12 weeks) 1. Cardio 30 min / 45 min day off (3 weeks) 2. Cardio 40 min / 50 min day off (3 weeks) 3. Cardio 30 min morning / 30 min night. (3 weeks) 4. Cardio 40 min morning / 35 min night (2 weeks) 5. Cardio 45 min morning / 40 min night (1 week)

Training plan 1 (5x/week) * Day 1: Back/Rear Delt * Day 2:..

Training plan 1 (5x/week) * Day 1: Back/Rear Delt * Day 2: Chest/Trap * Day 3: off 🚫 * Day 4: Legs * Day 5: Shoulders/Biceps * Day 6: Triceps/Calves * Day 7: off 🚫 Day 1: Back/Rear Delt T bar rows 4 x 12-15 Wide grip pullups 50 reps (if you can get it in 3 sets add weight ) Seated rows 4 x 8-10 Db rows 4 x 8 Standing Cable rear laterals 4 x 12-15 Incline Db rear laterals 4 x 30 Day 2: Chest/Trap Lower cable pulls 4 x 25,20,15,10 Pec minor dips 4 x 8 supersetted w/...

If you’re looking for a great massage in the TriState area I..

If you’re looking for a great massage in the TriState area I suggest trying “Hands of Olympus”! https://www.handsofolympus.com

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PSA: Guys I’m super busy with the baby almost here. I’m on..

PSA: Guys I’m super busy with the baby almost here. I’m on 24hr standby. That being said. I’m still making content when and where I can to keep you stimulated and invigorated! I have 3 shoots booked and a shoot where I’m waiting on the pictures to be edited. Every time I shoot with a professional you can be assured that there will be some fire exclusive shots taken with other artistic ones. I also now have a steady camera person to take my fitness content and photos for more consistent great sh...