SSN Muscle Junkie Conrad Nagel

38 Years

92-95 kg

80 kg

164 cm

Pre-Cardio 06:30	1 heaped Teaspoon SPS GLU-TEC
Post-Cardio 06:50	1 heaped Teaspoon SPS GLU-TEC
Meal 1 07:00	2 caps SSN MultiVit 1000 mg Vitamin C 2 caps SSN EFA 2 caps Saw Palmetto 2 caps Milk Thistle Option 1: 80g Oat Bran 1tbs peanut butter 25 g raisins 10 eggs (2 yolks) Option 2: 60-80 g Muesli 1 cup Yoghurt 1 cup Fruit Salad 40 g Protein from SPS Ultra Protein or SSN 100% Whey Protein Option 3: 6 egg (2 yolks) omelette- with peppers 100 g lean mince or tuna filling 2 slices whole wheat or seed bread 1 banana or other fruit
Meal 2 09:30	Tuna Salad with quarter cup fat free cottage cheese 2 slices low GI bread 1 banana
Pre-Workout 10:00	4 Caps SPS TEST-R^X 3 caps SPS BCAA HMB
Intra-Workout 10:30	1 Scoop SSN Cytomaize – sip during workout
Post-Workout 12:00	1 Scoop SPS Vitargo Aftershock 5 g SSN Creatine Monohydrate 2 Scoops SPS IsoPro 3 caps SPS BCAA HMB 1000 mg Vitamin C
Meal 3 13:00	250 g Ground beef (fillet) Half cup chopped onions 150-200 g cooked rice or mashed potato
Meal 4 16:00	250 g Chicken Breast Greek salad with light dressing 150 g potato or rice
Pre-Workout 17:30	4 Caps SPS TEST-R^X 3 caps SPS BCAA HMB Half serving SPS Vitargo Trigger
Intra-Workout 10:30	1 Scoop SSN Cytomaize – sip during workout
Post-Workout 12:00	1 Scoop SPS Vitargo Aftershock 5 g SSN Creatine Monohydrate 2 Scoops SPS IsoPro 3 caps SPS BCAA HMB 1000 mg Vitamin C
Meal 5 19:30	2 caps SSN EFA Option 1: 6 egg white omelette with 1 can tuna peppers and half cup fat free cottage cheese filling 1 large bran muffin. Option 2: 300 g T-bone steak 1 cup Spinach 150 g Sweet potato or mashed potato
Meal 6 22:00	40 g Protein from SPS Ultra Protein 1-2 Bananas
Meal 7 - Optional 23:30	1 serving SPS GLU-TEC 3 caps SSN ZMA 4 Rice cakes with peanut butter & sugar free jam

Sample of a low carb day (weeks 10 to 6) Monday, Tuesday, Thursday & Friday
Pre-Cardio	SSN Ignite SPS GLU-TEC
Post-Cardio	25 g Protein from SSN 100% Whey Protein SPS GLU-TEC
Meal 1 07:00	SSN MultiVit 400 IU Vitamin E 1000 mg Calcium 1000 mg Vitamin C SSN EFA SSN CLA SPS BCAA HMB 6 egg whites 1 yolk scrambled with 1 tablespoon of Olive oil 2 teaspoons natural peanut butter 60 grams oats 12 g Raisins
Meal 2 10:00	160 grams of tuna in water Tablespoon Olive oil Mixed salad Water
Meal 3 13:00	SSN CLA SSN EFA SSN Ignite 1000 mg Vitamin C 180 g skinless chicken breast 200 g of boiled rice OR pasta OR potato 1 cup mixed vegetables
Meal 4 16:00	180 g chicken breast 1 cup mixed vegetables Handful of nuts
Pre-Workout 17:45	40 g SSN 100% Whey Protein SPS GLU-TEC SSN Ignite SPS TEST-R^X SPS BCAA HMB
Post-Workout 19:30	1000 mg Vitamin C 400 IU Vitamin E SPS BCAA HMB 1 scoop SPS Vitargo Aftershock 3 scoops IsoPro 5 g SSN Creatine Monohydrate
Meal 5 20:30	SSN CLA SSN EFA 200g Steak or Fish 1 cup broccoli or spinach or green beans 1 cup green salad
Meal 6 22:00	40 g Protein from SPS Ultra Protein 1 table spoon peanut butter or handful of nuts SSN ZMA SPS GLU-TEC

Sample of a high carb day (weeks 10 to 6) WEDNesday, SATURDAY & SUNDAY
Pre-Cardio	SSN Ignite SPS GLU-TEC
Post-Cardio	25 g Protein from 100% Whey Protein
Meal 1 07:00	SSN MultiVit 400 IU Vitamin E 1000 mg Calcium 1000 mg Vitamin C SSN EFA SSN CLA SPS BCAA HMB 6 egg whites 2 teaspoons peanut butter 60 grams uncooked oats 12 g Raisins
Meal 2 10:00	120 grams of tuna in water Tablespoon Olive oil Mixed salad 100 g pasta OR rice(cooked) or 3 rice cakes
Meal 3 13:00	SSN CLA SSN EFA SSN Ignite 1000 mg Vitamin C 150 g chicken breast 200 g of boiled rice OR pasta OR potato 1 cup mixed vegetables Water
Meal 4 16:00	150 g chicken breast 1 cup mixed vegetables 100 g potato OR sweet potato OR rice (cooked)
Pre-Workout 17:45	50 g Oats 40 g SSN 100% Whey Protein SPS GLU-TEC SSN Ignite SPS TEST-R^X SPS BCAA HMB
Post-Workout 19:30	1000 mg Vitamin C 400 IU Vitamin E SPS BCAA HMB 1 scoop SPS Vitargo Aftershock 3 scoops IsoPro 5 g SSN Creatine Monohydrate
Meal 5 20:30	SSN CLA SSN EFA 150 g Steak or Fish 1 cup broccoli or spinach or green beans 1 cup green salad 200 g Potato or Sweet Potato
Meal 6 22:00	40 g Protein from SPS Ultra Protein 1 table spoon peanut butter or handful of nuts SSN ZMA SPS GLU-TEC

Notes:
Cardio and abs every morning 6-7am.
Alternate between workout A and B from one workout to another
Working Sets To Failure

Monday	Calves Seated Calf Raises4 working sets Standing Calf Raises4 working sets
	Chest - Workout A Barbell Bench Press or Smith Mach.▼4 working sets Decline Smith Mach. Press4 working sets Incline Dumbell Press4 working sets Flat Dumbell Flyes4 working sets ▼ Alternate from one workout to another
	Chest - Workout B Cable Crossovers4 working sets Decline Flyes or Press▼4 working sets Incline Smith Mach. Press4 working sets Dips3 working sets ▼ Alternate from one workout to another
	Traps Upright Row (Narrow Grip)3 working sets Shrugs – Dumbell or Barbell▼3 working sets Upright Row (Wide Grip)3 working sets ▼ Alternate from one workout to another
Tuesday	Quads Leg Extensions superset with Sissy Squat4 working sets Leg Press4 working sets Squats4 working sets Lunges - Standing or Walking▼4 working sets ▼ Alternate from one workout to another
Tuesday	Hamstrings (Light) Leg Curls4 sets of 20 reps Romanian Deadlifts (1 or 2 Legs)4 sets of 15-20 reps
Wednesday	Biceps and Triceps - Workout A Preacher EZ Curls superset with Dumbell Tricep Extensions4 working sets Dumbell Curls superset with French Press - Dumbell or EZ▼4 working sets Barbell Curls superset with Tricep Pressdown - Rope or EZ or 1 Arm▼4 working sets ▼ Alternate from one workout to another
Wednesday	Biceps and Triceps - Workout B Barbell Curls superset with Dumbell Concentration Curls4 working sets Hammer Curls superset with 1 Arm Preacher Cable Curls4 working sets Narrow Bench Press superset with D/B Kickback4 working sets Overhead Rope Ext. superset with Weighted Bench Dips4 working sets
Thursday	Hamstrings Lying Leg Curls2 warm-up sets of 20-30 reps Stiff Legged Deadlifts3 working sets Standing Leg Curls3 working sets Romanian Deadlifts3 working sets Lying Leg Curls3 working sets Reverse Lunges - Smith Mach. or Dumbell▼3 working sets ▼ Alternate from one workout to another
Thursday	Abs Crunches3 sets Leg Raises3 sets Side Crunches3 sets
Friday	Delts - Workout A Dumbell Side Raises2 warm-up sets of 20-30 reps Smith Mach. Press4 working sets Dumbell Press4 working sets Dumbell Side Raises4 working sets Front Raises3 working sets
	Delts - Workout B Dumbell Side + Horizontal Adduction4 working sets Dumbell Shoulder Press4 working sets Smith Mach. Press4 working sets
	Calves Standing Calve Raises - Ascending in weight2 sets of 15, 12 & 10 reps Standing Calve Raises - Decending in weight4 sets of 10, 12 & 15 reps
Saturday	Back - Workout A Wide Grip Pulldowns4 working sets Deadlifts4 working sets 1 Arm Dumbell Row or Long Bar 1 Arm▼3 working sets T-Bar Rows3 working sets Barbell Rows3 working sets ▼ Alternate from one workout to another
	Back - Workout B Wide Grip Pulldowns1 warm-up set of 20-30 reps Chin-Up4 working sets Deadlifts4 working sets Seated Cable Row4 working sets Reverse Grip Pulldown3 working sets Incline Machine Row3 working sets
	Rear Delts Bent Over Dumbell Lateral Raises4 working sets Reverse Cables - 1 or 2 Arm▼4 working sets ▼ Alternate from one workout to another
	Glutes Cable Kick-Back3 working sets Sumo Deadlift superset with Glute Kickbacks3 working sets

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