12 week lean mass and cutting stack - SECRETS OF A PRO BODYBUILDER

12 week lean mass and cutting stack: 

ETD = Every Third Day

EOD = Every Other Day

           primobolan     trenbolone     T3s       proprionate     masteron     winstrol   clenbuterol   HGH
week 1     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 2     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 3     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 4     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 5     500mg            300mg         25mcg     400mg                                                               5ius/5days
week 6     500mg            300mg         25mcg     400mg                                                               5ius/5days
week 7     500mg                                                                     300mg    100mg/ETD                  5ius/5days
week 8     500mg                                                                     300mg    100mg/ETD                  5ius/5days                                        
week 9     500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days          
week 10   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days
week 11   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days
week 12   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days

The Diet Plan - NO FRUCTOSE ALLOWED

Let’s get it out in the open; this diet will be devoid of fructose. No fruit allowed throughout its duration, nada, zip. I want to maximise your energy levels in the gym and in order to do this, I need you to focus on foods that promote this vital aspect. You see if you are able to keep a maximum energy level in the gym, you will maintain a higher percentage of muscle mass, while burning fat. Tell me more I here you say.

Your carbohydrate will be derived from slow burning starchy carbs, and fibrous greens. I will go into more detail over this later on.

Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise.

Glucagon is the exact opposite of insulin. Insulin is a storage hormone, Glucagon is an un-storage hormone. Glucagon robs fatty acids from your fat stores and prepares them to be burned as energy. This hormone also stimulates the process which releases fat that has already been stored. Basically, GLUCAGON PROMOTES FAT BURNING! The key to its release is insulin suppression, because when glucagon is at its lowest in your body insulin is at its highest.

 In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!

Step One:

It’s been scientifically proven, diets relatively high in fibrous carbohydrates increase muscle insulin sensitivity. So what we do is eat foods such as oatmeal and leafy fibrous greens and vegetables. The reason for this is that your body will not over produce insulin in response to slow burning carbohydrates.

Step Two:

Omega 3 fatty acids are also great to increase insulin sensitivity. So don’t forget to include them in your diet. You get them from flax seed oil, olive oil and fatty fish such as salmon or Udos Oil has the perfect blend

Step Three:

How do we manipulate insulin, first we must understand when our muscles are most sensitive to the effects of insulin and when they are more resistant. Our muscles are more sensitive during the morning and after our workouts and during the last part of the day they tend to be more resistant. Therefore we are going to take advantage of the times our muscles are most sensitive and take note when they aren’t. By doing this we reap the muscle sparing effects of insulin, while keeping insulin levels relatively low throughout the day.

In other words, during breakfast and lunch you can have starchier carbs because your insulin sensitivity is higher and your body will not have to secret as much insulin. Mind you, these carbs will be very fibrous and slow burning. Finally, during your post-workout meal, you will ingest some simpler carbs, not too much, but enough to suppress cortisol while your insulin sensitivity is high. The rest of the day will be essentially carb-less, with the exception of one meal that will contain fibrous greens that burn slower than anything else on this earth!

Step Four:

Its important to supplement with the mineral CHROMIUM everyday! Its a fact that chromium increases insulin sensitivity and the lack of it will do the opposite. There is no RDA for chromium, but experts say at least 200mcg/day – 1,000mcg/day have been shown to be positive. Depends on your activity

Sum Up The Plan

Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise. In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!

Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart.

Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency!

• Meal One (Breakfast) - Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance. One gram of Vitamin C, a Multi Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended.
• Meal Two Weight Lifting Day (Post Workout Meal – 40g whey + simple carbs, banana, glucose polymers)
• Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower your cortisol level. Eat a baked sweet potato with a protein source such as whey protein or lean chicken.
• Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake.
• Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network.
• Supplementation: One gram of Vitamin C, 5 grams of glutamine recommended.
• Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Meal Five - Fibrous Green Vegetables, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.
• Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Supplementation: 5 -10 grams of glutamine recommended.

THIS IS YOUR DIET - 

2,500 calories a day.

Meal 1Breakfast:
- 1 1/2 servings of Oatmeal 250 calories
- 50 grams of Whey Protein 250 calories
- 2 large Glasses of Water
- Total: 500 calories, 50 grams of quality protein
- One hour before your workout drink 2-3 tall glasses of water.
Workout ( This is what its all about, so give me 100 percent effort! )
Meal two (post workout meal)
- 40g of whey protein and 1 banana or glucose polymers
Meal three
- A baked or steamed sweet potato 115 calories
- Small tossed green salad with Omega3,6,9 Oil 185 calories
- Steamed chicken breast 200 calories
- Two tall glasses of water
- Total 500 calories, 40 grams of protein

Meal four:
- Steamed Salmon 200 calories
- One heaping Spoonful of a mixture of Omega3,6,9 Oil (150 calories), A
- Glass of water
- Total: 350 calories, 40 grams of quality protein
Meal Five:- Mixture of Efa's - 100 calories
- Lean Steak - 300 calories
- Steamed Spinach - 100 calories
- Glass of ice water
- Total 500 calories, 60 grams of protein
Meal Six:
- 30 grams of Cottage Cheese / or protein shake - 150 calories
- One Spoonful of a mixture of Omega3,6,9 Oil - 150 calories
- Steamed Spinach - 50 calories
- A glass of water
- Total: 350 calories - 30 grams of quality protein
- Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!

Overview:

Loads of info was covered so to briefly review:

1. Increased Energy In The Gym –this is accomplish by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells.

2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day.

I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet.

3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally increase, thus releasing stored fat and prohibiting fat storage.

Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this.

4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production!

5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release.

6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T!

I'VE GIVEN YOU THE MAGIC FORMULA YOU JUST GOT TO ADD DISCIPLINE, FOCUS AND DETERMINATION...LET ME KNOW HOW YOU GET ON.