This is a rigorous training schedule and should not be tried by the unmotivated or undedicated. I completely cut out all the stuff my body does not need, this is a pure supplement diet. No more real food. No smoking. No alcohol. Tons of sweat and pain.
What you need:
Ny-Tro Pro-40
This is your meal replacement. No more pizza/burger king/taco bell.
White Flood
This is your pre-workout fuel.
100% Whey Protein
This is your post-workout recovery fuel.
L-Glutamine
Use this about an hour and a half after you drink your meal replacement. This will help burn fat. You can stop taking it once you have lost most of your fat.
Multivitamin
No brainer. Take it in the morning. When choosing a multivitamin quality is what you want. Centrum and One a Day are not quality.
And some sort of shake blender.
Here is mine.
To mix your Whey and White Flood and meal replacement.
My daily schedule:
0515 - Wake up and take multivitamin
0545 - Consume White Flood
0630 - Start Physical Training
0800 - End Physical Training
0815 - Consume Whey Protein Shake
0900 - Consume Ny-Tro Pro 40 meal replacement
0930 - Start Work
1030 - Consume L-Glutamine
1130 - Start Lunch break
1200 - Consume Ny-Tro Pro 40 meal replacement
1300 - End Lunch break
1330 - Consume L-Glutamine
1645 - Consume White Flood
1700 - End Work
1730 - Start Physical Training
1900 - End Physical Training
1915 - Consume Whey Protein Shake
2000 - Consume Ny-Tro Pro 40 meal replacement
2130 - Consume L-Glutamine
2200 - Sleep
I do this Monday through Friday with the weekends for rest and real food (with a slow easy 5k run Sundays after lunch)
During my twice daily physical training I warm up and stretch for 10 minutes and do constant running or muscle failure exercise for 70 minutes with another 10 minutes to cool down and stretch.
Always drink enough water so that your urine stays clear. Don't drink too much water right before training, give it some time to run through your system first.
I run Monday, Wednesday, and Friday in the mornings and Sunday through Friday in the afternoon.
Tuesday and Thursday mornings I do upper and lower body strength training (pushups / situps / flutter kicks - that sort of thing)
Saturday I take the day off and have some me time (bowling, tennis, whatever)
I run with 5 lbs weights on my ankles every other run. And soon I will have my 50 lbs weighted vest to run with.
If you actually devote yourself and follow a structured rigid schedule like this, you will see constant improvement, much faster than you have seen before.
My end goal is to be about 180 lbs with less than 6% body fat. I am 6'1 and 201 lbs now. My mile time is 6:30.33. My mile goal is 5:30 or less.
edit: replaced No-Xplode with White Flood
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