A1: strenght pressing movements (standing double overhead press, half-kneeling press, see-saw press)
- 2,3,5(,10) ladders, 3-5 sets
B1: a complex (3-5 exercises, 10-15', 1 to 8 reps)
C1: a heavy squat movement for high reps (suggestion is 24kg goblet squat) working up to a one
all out set of 50 reps
A1, rest, B1, rest, C1, go for a walk
- Eat a lot
Breakfast: 500g high-protein greek yogurt, with berries, granola and/or honey (50g protein)
Snack: Two scoop protein shake / peanut butter / banana (optional, 50g protein)
Lunch 1: 1.5 can tuna or 1.5 chicken breasts, rice, veggies (40g protein)
Lunch 2: 1.5 can tuna or 1.5 chicken breasts, rice, veggies (40g protein)
Dinner: dinner rich in whole foods and meat (30-50g protein)