Treadmill 5 min jog Rotator cuff 4x10 Dumbbell shoulder press 6x,8,5,1,8,15 Incline lateral raise 2x10 Barbell upright row / standing barbell shoulder press / barbell hang clean / pike push ups 2x8 Weighted Hanging knee raises / weighted v up 3x10 Treadmill walk 7 min Comment what you did today. If you want a personal consultation for a unique plan for you and your goals comment below

6am 2 scoops of protein 9am 2 scoops of protein, 1 serving of ground flaxseed, 5 grams of creatine, 5 grams of glutamine 4pm 16 oz ground turkey, 3 cups of broccoli, 200 grams of chicken livers, 1lb of watermelon 7pm 2 oz peanuts Comment below what you ate today

Stairmaster 5 min Dumbbell lawn mower row 5x20,15,8,8,8 Front lat pull down / under handed row 3x10/10 Rear delt fly machine palms down / palms in 3x20/15 Stairmaster 5 min Comment below what you did in the gym today

Everyday Monday - Friday will be about the same Weekends will have more carbs via sweet potatoes. I love carb cycling. Meaning 3-7 days little to no carbs followed by 1-3 days of high carbs. I believe carb cycling is great for your insulin tolerance. Insulin is the most powerful hormone in your body so if you can control that then you are in control of your body. 6am Meal 1 2 scoops of protein powder 9am (post workout) Meal 2 2 scoops of protein powder, 13 grams of ground flaxseed, 5 gram of creatine, 5 grams of glutamine 5pm Meal 3 8 oz chicken thighs, 8 oz ground beef, 200 grams chicken livers, 4 cups of broccoli, 400 grams of watermelon No more eating for the day. This framework is easy because you have all day to focus on work and life with no food so you have minimal brain fog or fatigue then at night you have a great protein based dinner that your body is eager to consume.

Stairmaster level 7 5 min Cable rotator cuff internal and external rotation 2x10 Smith machine incline bench press 5x5 Flat bench dumbbell press 3xfailure(14,12,15) I got 12 on the second set because I only rested 45 seconds Rest periods play a huge role in your performance and benefits. Shorter rest periods leads to more sweat, increased fat burning and slight cardiovascular improvements. Longer rest periods are good for lifting heavier, increased strength in the long term Pec fly machine 3x15 HIIT circuit 3 rounds 30 sec rest Decline push ups 20 Ab wheel 20 V up sit ups 20 Dumbbell Triceps’s kick backs 20