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    online workout nutrition plans tmt systems
    COMPETITION PREP
    WORKOUT PLAN
    NUTRITION PLAN

    STILL STAYING LIGHT ENOUGH WHERE YOU DONT RE - INJURE BUT DO 1-2WARMUP SETS THEN GO RIGHT TO YOUR HEAVY STUFF. TRUE STRENGTH TRAININGIS IN THE 3-5 REP RANGE, WHERE IT IS IMPOSSIBLE TO GET MORE WITHOUTBREAKING FORM.TRY TO GET 2-3 SETS OF EACH EXERCISE IN THAT RANGE.

     

    SUPPLEMENT WITH CREATINE MONOHYDRATE / GLUTAMINE OR CELLMASS / SYNTHA 6PROTEIN POWDER / POWDERED GREENS / A GOOD PROBIOTIC TO HELP DIGESTIONWITH HIGH PROTEIN /

     

     

    PREP YOUR KITCHEN with SLOW COOKER / TUPPERWAREYOU SHOULD SHOOT TO HAVE SOME TYPE OF GREENS WITH EVERY MEAL. IT DOES HELP WITH STRENGTH AND ENERGY LEVELS.

     

    YOU'RE ABOUT 4 OZ MEAT (FISH / GROUND TURKEY / CHICKEN / PROTEINPOWDER (SHOULD NOT TAKE PLACE OF MEALS) / COTTAGE CHEESE / GREEKYOGURT // 8 OZ

     

    SLOW CARBS (OATMEAL,POTATO,WHOLE RICE, PROTEIN PASTA)SPINACH / BROCCOLI / ASPARAGUS / BRUSSELS / ETC..

     

    M - LEGS- Leg Ext / SQUAT OR LEGPRESS / OLYMPIC DEADLIFT / KICKBACKS / 1 LEGEXT or stepups or lungesT

     

    T - CHEST / BICEPS / ABS

     

    W - OFF

     

    THUR - SHOULDERS/CALVES- D SHD PRESS / STANDING 1 LEG CALF RAISE / CABLE LATERALS / SEATEDCALF / REVERSE FLY / LEG PRESS CALVESFRONT RAISE

     

    FRI - BACK /HAMS- ROMANIAN DEADLIFTS / PULLDOWNS / LEG CURLS / 1 ARM ROW / ROTARYKICKBACK or STEPUPS or LUNGES / PULLOVERS

     

    SAT - BICEPS/TRICEPS- BAR CURLS / CABLE TRICEP EXT / PREACHER CURLS / DIPS / D CURLS / 1ARM TRICEP KICKBACK / MACHINE PREACHER BURNOUT / OVERHEAD ROPE EXTBURNOUTSUN - CARDIO 

     

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