4 Daily Schedule

8/10/2019 4 Daily Schedule

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08.30:Wake. Drink 500ml water. Brush teeth. Drink coffee

09.00 -60 mins cardio at 75% MHR

10.00- Meal no 1: First 500mlpost workout blended smoothie. See below for recipe(1g Vitamin C) + (MVM) + (B complex) + (Vitamin E) + (1.4g garlic) + (75mg aspirin) +

(0.5g milk thistle) + (0.5g green tea extract) + (1g flaxseed oil) + (1g evening primrose oil) +(15mg Zinc) + (0.5g Calcium) + (0.5g Magnesium) + (1g active EPA/DHA fish oil) +(1.5g glucosamine) + (600mg N-Acetyl Cysteine) + (300mg COQ-10) + (1g hawthorn berry)

10.10- Shower and shave. Put on faultless clothing and frame of mind, ready for the day

10.30 - Meal no 2: Breakfast4 thin oatmeal cakes (or 2 rye crispbreads) with almond butter and MarmitePan-scrambled or microwaved:3 eggs, 3 mushrooms, 1 tomato, 50g grated cheddar, onion, smoked salmon

13.00-Meal no 3: Lunch - can be packed in 1L flask plus one single plastic tub if I'm out

500ml raw blended veg (see below recipe)4 thin oatmeal cakes (or 2 rye crispbreads) with almond butter and Marmite200g canned fatty fish (sardine / pilchard / salmon / tuna / mackerel)

16.00 -Meal no 4: Afternoon snack - same as Meal 3

18.00 - Meal no 5: pre-workout snack = one banana

18.30 - Put a sweet potato in the oven or rice and mixed veg in the rice cookerEITHER: (weights + stretching) OR (calisthenics + abs + stretching)Followed by cardio at 75% MHR - 30-60 mins, depending on moodUpdate both weights and cardio training logs immediately

20.00 -Meal 6: same as Meal 1Shower

20.30 -Meal no 7:Dinner250g fish / chicken / beef / mutton / liver baked in oven or grilled on George ForemanBaked sweet potato or rice with mixed veg2 fibrous vegetables (eg broccoli, carrot, peas, cauliflower, spinach, peppers)

23.00- Meal no 8: Elevenses (optional if hungry)4 thin oatmeal cakes (or 2 rye crispbreads) with almond butter and Marmite100g cottage cheese or beans (lima, pinto, kidney, broad, white, french, navy, adzuki

50g mixed nuts: almonds, cashews, pistachios, hazelnuts, Brazils, walnuts, macadamia50g mixed seeds: flaxseed, pumpkin, sunflower, linseed, poppy, sesame, chia, hemp

MUST BE IN BED BY 11 AT LATEST


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Banned substances:

wheat products eg bread, pasta, naan, chapatis, tortillas (stick to rice)

packaged/processed factory "food" like pastries, pies, cakes, biscuits, cookies

junk and convenience "food" like sausages, kebabs, pizza, quiche, chocolate, crisps,chips, french fries, desserts, burgers, fried chicken, ice cream, fizzy drinks (even dietones), fruit juice, squash

anything with High Fructose Corn Syrup

anything with hydrogenated vegetable oil a.k.a. transfats

anything that has no place in b-m or BB or bad for a husband/father/son/SiL/brother

Do shopping 3-4 times weekly:Trip no 1: drive to Quality, then Aldi, then Zain butcherTrip no 2: High St health food shop, then High St fishmonger

Oily fish fresh from fishmonger (then freeze):Salmon, trout, mackerel, herring, sardines, pilchards, kipper, eel, whitebait, tuna, anchovies,swordfish, bloater, cacha, carp, hilsa, jackfish, katla, orange roughy, pangas, sprat

eBay Bodybuildingwarehouse does 5kg vanilla whey for under 405kg / 240g daily (= 200g protein) = 21 days per 5kg bag

1.5L post-workout blended smoothie 1.5L raw blended veg

4x 25g scoops of whey protein powder 700ml water

700ml water 4 olives inc vinegar (from same bottle)

1 tablespoon Meridian almond butter red beetroot

2 soft fruits: mango/melon/kiwi/peach kale or spinach leaf

3 tablespoons low fat Greek yogurt 2 green apples

1 banana rocket leaf or cress

2 rings tinned pineapple parsley or coriander

50g Aldi frozen mixed berries broccoli or asparagus1 avocado

1 cucumberjuice of half a lemon

1 carrot1 ginger

2 garlic cloves

Work out the cals of protein, fat and carbs fromhttp://nutritiondata.self.com/

Once a week:

Eat out inc rice and/or bread

Once a month:Neck to toe massagehttp://thaimassagetwickenham.co.uk/ Pedicure - Vietnamese on King StNeck-to-toe waxing

From: http://iifym.com/tdee-calculator/ BMR is 1,600
http://nutritiondata.self.com/http://nutritiondata.self.com/http://nutritiondata.self.com/http://thaimassagetwickenham.co.uk/http://thaimassagetwickenham.co.uk/http://thaimassagetwickenham.co.uk/http://iifym.com/tdee-calculator/http://iifym.com/tdee-calculator/http://iifym.com/tdee-calculator/http://thaimassagetwickenham.co.uk/http://nutritiondata.self.com/


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TDEE is 2,500 assuming daily workout

Keep macro targets year-round at 40% protein, 40% carbs, 20% fat, 0% BWhen bulking, eat 2,500 cals total, comprised of:2,500 x 40% = 1,000 = 250g protein2,500 x 40% = 1,000 = 250g carbs

2,500 x 20% = 500 = 56g fat

When cutting, eat 1,600 cals total, comprised of:1,600 x 50% = 800 = 200g protein1,600 x 30% = 480 = 120g carbs1,600 x 20% = 320 = 35g fatDo this by cutting out the raw veg smoothies which are mostly carbs

First ever cycle:

8 weeks only:25mg Proviron every morning, plus 25mg in evening20mg Nolvadex aka Tamoxifen Citrate every evening50mg Dbol daily for 4 weeks200mg 1ml amp Turkish Deca Mondays - finish the six250mg 1ml amp Turkish Sus Thursdays - finish the six

During these six weeks, buy the entire kit for the advanced mass cycle

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4 Daily Schedule