SSN Muscle Junkie Hennie Kotze

35 Years

98 kg

88 kg

172 cm

Meal 1 3:45 AM	100% Whey Protein Glutamine Powder Taurine Vitamin E Vitamin C
Meal 2 4:30 AM	80 g Oats Mixed 40 g Muesli (dry weight) or 120 g Tastee wheat (uncooked) 100% Whey Protein Vitamin C 500 mg Calcium Zinc Vitamin B Complex Flax EFA
Meal 3 7:30 AM	Anabolic Muscle Builder
Meal 4 10:00 AM	150 g Potato or rice (cooked weight) 200 g Lean Mince 1 Banana
Meal 5 12:00 PM	150 g Basmati rice (cooked weight) 200 g Chicken Breasts 1 Banana Vitamin C 500 mg
Pre-Workout 2:00 PM	N.O. Crea-Pump Glutamine Powder BCAA Powder Taurine Vitamin E Vitamin C
Post-Workout 1 3:30 PM	Anabolic Muscle Builder Glutamine Powder BCAA Powder Taurine Vitamin E Vitamin C
Post-Workout 2 4:00 PM	Anabolic Muscle Builder
Meal 5 8:00 PM	200 g broccoli or Aspergillums (uncooked) 200 g Fillet / Chicken Breasts / Hake
Before bed	Slow release protein shake Glutamine Powder BCAA Powder Flax EFA

Meal 1 3:45 AM	100% Whey Protein Glutamine Powder Taurine Vitamin E Vitamin C
Meal 2 4:30 AM	100 g Oats 30 g Raisins 1 Banana Vitamin C 500 mg Calcium Zinc Vitamin B Complex Flax EFA
Meal 3 7:30 AM	4 Rice cakes 1 Banana 8-10 egg whites
Meal 4 10:00 AM	100 g Basmati rice and 1 cup mixed veg 250 g Chicken fillet 1 Green apple
Pre-Workout 12:00 PM	100 g Basmati rice and half cup mixed veg 250 g Lean mince Vitamin C 500 mg
Post-Workout 4:00 PM	100% Whey Protein Glutamine Powder BCAA Powder HMB Taurine Vitamin E Vitamin C
Meal 5 5:00 PM	200g Chicken fillet 2 slices pineapple 100 g
Meal 6 7:00 PM	200 g broccoli or Aspergillums (uncooked) 200g Fillet/Chicken Breasts/Hake
Before bed	Slow release protein shake Glutamine Powder BCAA Powder Flax EFA

Day 1	Quads & Hamstrings 4 exercises - 4 working sets per exercise with 8 to 15 reps per set
	Calves 1 exercise - 3 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 2	Chest 5 exercises - 4 to 5 working sets per exercise with 8 to 12 reps per set
	Abs 2 exercises - 3 working sets per exercise with 30 reps per set
Day 3	Back 6 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
	Calves 1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 4	Shoulders 4 exercises - 3 to 4 working sets per exercise with 8 to 12 reps per set
	Abs 1 exercise - 4 working sets with 30 reps per set
Day 5	Triceps 3 exercises - 4 working sets per exercise with 8 to 12 reps per set
	Biceps 4 exercises - 2 to 4 working sets per exercise with 6 to 10 reps per set
	Calves 1 exercise - 4 working sets with 15 to 25 reps & 1 drop set of 40 reps
Day 6	Hamstrings (high reps) 3 exercises - 3 working sets per exercise with 15 reps per set
	Hamstrings (slow motion) 2 exercises - 3 to 4 working sets per exercise with 6-12 reps per set

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