2
20/04/2008
Iron
- Joined
- Jun 17, 2024
- Posts
- 178
- Reputation
- 130
### No BS Protocol
**Workout Guidelines:**
- Perform 2 sets per exercise.
- Rest 2-4 minutes between sets.
(Note : what in () are strenght standards to be used as a rule of thumb of your progress)
**Full Body 1:**
- **Smith Machine Squats:** 5-7 reps (150 kg for 5 reps)
- **DB Row:** 8-12 reps (44 kg for 10 reps)
- **Flat DB Press:** 8-12 reps (44 kg for 9 reps)
- **Seated Leg Curl:** 8-12 reps (90 kg for 9 reps)
- **DB Lateral Raise:** 6-15 reps (18 kg for 10 reps)
- **DB Preacher Supinated Curl:** 6-10 reps (30 kg for 6 reps)
- **Leg Press Calf Raise:** 10-20 reps (190 kg for 20 reps)
- **Wide Grip Smith Machine Shrugs:** 8-10 reps (150 kg for 8 reps)
**Full Body 2:**
- **Smith Machine Squats:** 5-7 reps (150 kg for 5 reps)
- **Wide Grip Pull-Ups:** Max reps (30 reps with 85 kg total BW)
- **Incline DB Press:** 5-7 reps (44 kg for 7 reps)
- **1 Arm Cable Reverse Fly:** 6-15 reps (25 kg for 7 reps)
- **Seated DB Overhead Press:** 5-7 reps (40 kg for 5 reps)
- **Weighted Decline Sit-Up:** Max reps (30 reps with 20 kg plate)
- **1 Arm Double Rope Triceps Extension:** 6-10 reps (30 kg for 6 reps)
- **Smith Machine RDL:** 8-10 reps (150 kg for 10 reps)
**Diet:** :
- **Protein:** 160 g
- **Carbs:** 400 g
- **Fats:** 100 g
- **Meals:** :
- **Breakfast:** High protein, high fats, low carbs
- **Pre-Workout:** High protein, moderate carbs, low fats
- **Post-Workout:** High protein, high carbs, high fats
- **Dinner:** High protein, low carbs, moderate fats
**Supplements:** :
- **Whey Protein Powder Isolate:** 1 scoop
- **Pre-Workout:** :
- L-Citrulline 6 g
- L-Tyrosine 3 g
- Beta-Alanine 5 g
- DL-Malic Acid 2 g
- Caffeine 400 mg
- L-Theanine 200 mg
- **Recovery:**
- Betaine Anhydrous 2.5 g
- Creatine Monohydrate 5 g
- L-Carnitine L-Tartrate 2 g
- **Multivitamins:**
- Vitamin D3 5000 IU
- Vitamin K2 300 mcg
- Vitamin E 800 IU
- Magnesium 400 mg
- Zinc Picolinate 25 mg
- **Omega-3s:**
- EPA 0.5 g (3x per day)
- DHA 0.25 g (3x per day)
**Sleep:** :
- Glycine 6 g
- L dopa 500 mg
- Ashwagandha 250 mg
- Melatonin 1 mg
**Fat-loss :
**Habits:**
- **Sleep:** 8-10 hours daily
- **Lower Stress**
-**No Fap**
**Half natty stack**
12.5 mg Clomiphene
6.25 mg Aromasin
12.5 mg Masterolone
2.5 mg Oxandrolone
2.5 mg Halotestin
40 mcg clenbuterol
25 mg Ibutamoren
500 mg Berberine
25 mcg of T3
**Workout Guidelines:**
- Perform 2 sets per exercise.
- Rest 2-4 minutes between sets.
(Note : what in () are strenght standards to be used as a rule of thumb of your progress)
**Full Body 1:**
- **Smith Machine Squats:** 5-7 reps (150 kg for 5 reps)
- **DB Row:** 8-12 reps (44 kg for 10 reps)
- **Flat DB Press:** 8-12 reps (44 kg for 9 reps)
- **Seated Leg Curl:** 8-12 reps (90 kg for 9 reps)
- **DB Lateral Raise:** 6-15 reps (18 kg for 10 reps)
- **DB Preacher Supinated Curl:** 6-10 reps (30 kg for 6 reps)
- **Leg Press Calf Raise:** 10-20 reps (190 kg for 20 reps)
- **Wide Grip Smith Machine Shrugs:** 8-10 reps (150 kg for 8 reps)
**Full Body 2:**
- **Smith Machine Squats:** 5-7 reps (150 kg for 5 reps)
- **Wide Grip Pull-Ups:** Max reps (30 reps with 85 kg total BW)
- **Incline DB Press:** 5-7 reps (44 kg for 7 reps)
- **1 Arm Cable Reverse Fly:** 6-15 reps (25 kg for 7 reps)
- **Seated DB Overhead Press:** 5-7 reps (40 kg for 5 reps)
- **Weighted Decline Sit-Up:** Max reps (30 reps with 20 kg plate)
- **1 Arm Double Rope Triceps Extension:** 6-10 reps (30 kg for 6 reps)
- **Smith Machine RDL:** 8-10 reps (150 kg for 10 reps)
**Diet:** :
- **Protein:** 160 g
- **Carbs:** 400 g
- **Fats:** 100 g
- **Meals:** :
- **Breakfast:** High protein, high fats, low carbs
- **Pre-Workout:** High protein, moderate carbs, low fats
- **Post-Workout:** High protein, high carbs, high fats
- **Dinner:** High protein, low carbs, moderate fats
**Supplements:** :
- **Whey Protein Powder Isolate:** 1 scoop
- **Pre-Workout:** :
- L-Citrulline 6 g
- L-Tyrosine 3 g
- Beta-Alanine 5 g
- DL-Malic Acid 2 g
- Caffeine 400 mg
- L-Theanine 200 mg
- **Recovery:**
- Betaine Anhydrous 2.5 g
- Creatine Monohydrate 5 g
- L-Carnitine L-Tartrate 2 g
- Turkesterone Complex 3g
- **Multivitamins:**
- Vitamin D3 5000 IU
- Vitamin K2 300 mcg
- Vitamin E 800 IU
- Magnesium 400 mg
- Zinc Picolinate 25 mg
- **Omega-3s:**
- EPA 0.5 g (3x per day)
- DHA 0.25 g (3x per day)
**Sleep:** :
- Glycine 6 g
- L dopa 500 mg
- Ashwagandha 250 mg
- Melatonin 1 mg
**Fat-loss :
- Ephedrine 20 mg
- Yohimbine 5 mg
- 250 mg forskolin
- 5-htp 250 mg 4x per day
**Habits:**
- **Sleep:** 8-10 hours daily
- **Lower Stress**
-**No Fap**
**Half natty stack**
12.5 mg Clomiphene
6.25 mg Aromasin
12.5 mg Masterolone
2.5 mg Oxandrolone
2.5 mg Halotestin
40 mcg clenbuterol
25 mg Ibutamoren
500 mg Berberine
25 mcg of T3