UPPER-BODY A 3000 cals approx., high protein, medium-high carbs, low fat Supps: Multi-vit, Anabol Testos,fish oil, HGW-Icariin/s.herb arginine,citrulline,pycgnogenol,nattokinase Drinks: Water-7/8glasses, Pomegranate/cranberry Juice, 2 cups of coffee, fruit smoothie Meals: bfast,lunch,dinner, snack,snack,protein shake Post-workout protein shake-usn muscle fuel anabolic Pre-bed Glutamine Key foods: oats,eggs,fruit,low-fat yoghurt,vege,celery,fish/meat/chicken no alcohol, 100+ p.c

HIIT-SPRINTING-START/STOP 3000 cals approx., high protein, medium-high carbs, low fat Supps: Multi-vit, Anabol Testos,fish oil, arginine,citrulline,pycgnogenol,nattokinase Water: 6/7 glasses Meals: bfast,lunch,dinner, snack,snack,protein shake Post-workout protein shake-usn igf-1 pure protein Key foods: oats,eggs,fruit,low-fat yoghurt,vege,celery,fish/meat/chicken,pomegranate/cranberry.passion rx with yohimbe no alcohol,100+ p.c 100+ p.c

HIIT-20min Walk-40min

20mins-HIIT 40mins-walk

UPPER BODY-B 3000 cals approx., high protein, medium-high carbs, low fat Supps: Multi-vit, Anabol Testos,fish oil, arginine,citrulline,pycgnogenol,nattokinase Water: 6/7 glasses Meals: bfast,lunch,dinner, snack,snack,protein shake Post-workout protein shake-usn anabolic muscle fuel Pre-bed Glutamine Key foods: oats,eggs,fruit,low-fat yoghurt,vege,celery,fish/meat/chicken,pomegranate/cranbery,tribulus terrestris,tongkat ali,catuaba no alcohol,100+ p.c

LOWER BODY&ISOLATION WORKOUT 3000 cals approx., high protein, medium-high carbs, low fat Supps: Multi-vit, Anabol Testos,fish oil, arginine,citrulline,pycgnogenol,nattokinase Water: 6/7 glasses Meals: bfast,lunch,dinner, snack,snack,protein shake Post-workout protein shake-usn anabolic fuel Pre-bed Glutamine Key foods: oats,eggs,fruit,low-fat yoghurt,vege,celery,fish/meat/chicken,pomegranate/cranberry,rhodiola no alcohol,100+ p.c

Shoulders & Triceps UPPER BODY 3000 cals approx., high protein, medium-high carbs, low fat Supps: Multi-vit, Anabol Testos,fish oil, arginine,citrulline,pycgnogenol,nattokinase Water: 6/7 glasses Meals: bfast,lunch,dinner, snack,snack,protein shake Post-workout protein shake-usn igf-1 pure protein Key foods: oats,eggs,fruit,low-fat yoghurt,vege,celery,fish/meat/chicken,pomegranate/cranberry,mucuna pruriens-l-dopa no alcohol,100+p.c

20min jog/40min walk

Upper-body workout: Chest Back Shoulders Biceps Triceps

20mins-jog, 40mins walk