-Age 20
-Sex m
-Weight 189.6
-Bodyfat 11.2. Digital fat track, 3 site
-Training for 10 years. Played Football, basketball, baseball, wrestling. Currently a college student. Exercise Phisiology Major.
-Present diet and training outline, what supplements are being taken
Diet-UD 2.0, as well as training program outlined, with slight modification.
Supplements:
Skulpt 7 sprays on stomach 2x's a day.
Mdien 3mg's
Hott Rox
GlutamineBcaa pre workout.
ala with carb ups
Milk thistleNacMulti vitmin
Post workout drink on carb ups
-Present goals
Get to 8% in 4 weeks. Gaining alittle muslce wouldn't hurt either.
Where you plan on applying the
Skulpt, and when (note that at least one of the daily applications should be after showering if possible)
Am 7 sprays on stomach
Pm 7 sprays on stomach
-Tape measurement of where you plan on applying the
Skulpt (for example, waist measurement, chest measurement, etc.)
waist 34 inches.
Diet and training
Monday Tuesday- depletion days. Wight training and cardio (low intensity) or grappling.
P 285g (lean meats, fish cottage cheese)
C 70g (greens)
F 40g (oils)
Wednisday and thursday- depletion also. No weight training 1-2 cardio sessions or grappling
P 285g
C 50g
F 20g
Friday
First 2 meals same as thursday
Tension training then 24-30 hour refeed
going into saturday, consisting off
9 meals with 150 grams of carbs
Saturday-
Power training
then 2 more cabrs meals of 100 grams
Fri and sat Protien 1g per lb lbm.
Sunday-Grapling
P 190g
C 170g
F 50g
Attached Image
