37 Years
85 kg
80 kg
167 cm

Meal 1
5:00 AM		 1 Serving 100% Whey Protein
5 to 10 g Glutamine Powder
Daily multi-vitamin and mineral pack
Meal 2
 7:00 AM		 50 g raw oats
1 and a third serving 100% Whey Protein
Meal 3
10:00 AM		 8 to 10 egg whites
50 g Basmati rice
Pre-Workout
13:00 AM		 1 serving Creatine Powder
Arginine
1 Serving Glutamine Powder
1 Serving 100% Whey Protein
5 BCAA Caps
Ignite
Post-Workout
3:30 PM		 1Serving Anabolic Muscle Builder
10 g Glutamine Powder
5 BCAA Caps
1 000 mg Vitamin C
CLA
Meal 4
5:00 PM		 150 to 200 g Basmati rice
2 medium sized chicken breasts
Mixed vegetables
Meal 5
8:00 PM		 200 g ostrich mince
100 g basmati rice
Mixed vegetables
Vitamin B complex tablets
1 000 mg Vitamin C
2 EFA softgels
Snack
 9:30 PM		 Popcorn
Before bed 1 Serving 100% Whey Protein
10 g Glutamine Powder

Monday Chest
4 exercises with a total of 14 sets
Traps
2 exercises with a total of 7 sets
Abs
1 exercise with a total of 4 sets
Tuesday Back
4 exercises with a total of 14 sets
Calves
2 exercises with a total of 9 sets
Wednesday Quads & Hamstrings
4 exercises with a total of 15 sets
Thursday Biceps
2 exercises with a total of 10 sets
Triceps
2 exercises with a total of 10 sets
Lower Back
1 exercise with a total of 3 sets
Abs
1 exercise with a total of 3 sets
Friday Delts
4 exercises with a total of 14 sets
Calves
2 exercises with a total of 9 sets
Saturday Off
Sunday Off
Cardio Half an hour twice a week on the stepper when necessary