8wk Hardcore Transformation
Training & Cardio Every Other Day
Workout Days - 2,900kcals
Fats - 160g
Carbs - 40g
Protein - 320g
Breakfast – 500kcals
– 530kcals, 35g Fats, 4g Carbs, 48g Protein –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
4 eggs scrambled, 1tbsp EVOO – 400kcals, 33g Fats, 1g Carbs, 25g Protein
Lunch – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Platinum Whey – 130kcals, 1.5g Fats, 2g Carbs, 24g Protein
5oz Spinach, 2tbsp EVOO – 270kcals, 28.5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Dinner - 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
5oz Spinach – 30kcals, .5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Post-Workout – 200kcals
– 220kcals, 0g Fats, 2g Carbs, 52g Protein –
2 scoops WPI – 220kcals, 0g Fats, 2g Carbs, 52g Protein
Totals – 2,870kcals, 157g Fats, 42g Carbs, 320g Protein
Rest Days - 2,650kcals
Fats - 160g
Carbs -30g
Protein - 270g
Breakfast – 500kcals
– 530kcals, 35g Fats, 4g Carbs, 48g Protein –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
4 eggs scrambled, 1tbsp EVOO – 400kcals, 33g Fats, 1g Carbs, 25g Protein
Lunch – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Platinum Whey – 130kcals, 1.5g Fats, 2g Carbs, 24g Protein
5oz Spinach, 2tbsp EVOO – 270kcals, 28.5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Dinner – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
5oz Spinach – 30kcals, .5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Totals – 2,650kcals, 157g Fats, 40g Carbs, 268g Protein
Fats - 160g
Carbs - 40g
Protein - 320g
Breakfast – 500kcals
– 530kcals, 35g Fats, 4g Carbs, 48g Protein –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
4 eggs scrambled, 1tbsp EVOO – 400kcals, 33g Fats, 1g Carbs, 25g Protein
Lunch – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Platinum Whey – 130kcals, 1.5g Fats, 2g Carbs, 24g Protein
5oz Spinach, 2tbsp EVOO – 270kcals, 28.5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Dinner - 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
5oz Spinach – 30kcals, .5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Post-Workout – 200kcals
– 220kcals, 0g Fats, 2g Carbs, 52g Protein –
2 scoops WPI – 220kcals, 0g Fats, 2g Carbs, 52g Protein
Totals – 2,870kcals, 157g Fats, 42g Carbs, 320g Protein
Rest Days - 2,650kcals
Fats - 160g
Carbs -30g
Protein - 270g
Breakfast – 500kcals
– 530kcals, 35g Fats, 4g Carbs, 48g Protein –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
4 eggs scrambled, 1tbsp EVOO – 400kcals, 33g Fats, 1g Carbs, 25g Protein
Lunch – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Platinum Whey – 130kcals, 1.5g Fats, 2g Carbs, 24g Protein
5oz Spinach, 2tbsp EVOO – 270kcals, 28.5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Dinner – 1,050kcals
– 1,060kcals, 61g Fats, 18g Carbs, 110g –
1 scoop Complete Protein – 130kcals, 2g Fats, 3g Carbs, 23g Protein
5oz Spinach – 30kcals, .5g Fats, 2g Carbs, 4g Protein
10oz Tuna, 4tbsp EVOO Mayo – 500kcals, 25g Fats, 2g Carbs, 65g Protein
2 Large La Tortilla Wraps – 160kcals, 6g Fats, 12g Carbs, 16g Protein
Totals – 2,650kcals, 157g Fats, 40g Carbs, 268g Protein
DIETARY Weekly Deficit and Fat Loss
10,675kcals deficit per week
3.05lbs Fat burned per week
Supplements
Hardcore Peptides Ostarine - 33mg
Hardcore Peptides Clenbuterol - 60mcg 2x/ed
Hardcore Peptides GW501516 - 10mg 2x/ed
Cut Mix (50mg/cc - Test, Tren, Mast) - 100mg/eod
Goals
25lbs Fat burned in 8wks
250lbs – 25lbs
Goal Weight = 225lbs 7% body fat
Start Date
May 1st 2014
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