WORKOUTS

  1. DAY 1: WORKOUT – RESISTANCE TRAINING
  2. RECOVERY DAY
  3. FASTING – RED LIGHT- HIIT

STATIONARY BIKE

  1. WARM-UPS: Range of motion (slow, then faster) for each exercise, plus muscle massage, then do exercise) 

WEIDER EXERCISES: Cycle through ALL FOUR exercises with zero bungees, then 1, 2, and 3. Do a fourth bungee for legs exercise.

  1. ROWS AND BICEP CURLS  – KNEELING (0-2-3 bungees)
  2. LEGS: HEELS,  TOES, ANGLES  (0-2-3-4 bungees) 
  3. ARMS – LYING ON STOMACH – PULL-UPS AND CHIN-UPS (0-1-2 bungees)   (slow – to exhaustion)
  4. PUSHUPS – STANDING

MARCY SITTING 1:

  1. LOWER LEGS (0-2-3 HOLES) (2 SETS OF 3 HOLES)

MARCY SITTING 2:

  1. CHEST PRESS
  2. BUTTERFLIES (0-2-3 HOLES) (10 REPS)
  3. SHOULDER PULLDOWNS IN FRONT – hands front; reversed (3-4-5)
  4. SHOULDER PULLDOWN IN BACK 
  5. BICEP CURL SITTING – 0,2,3

MARCY STANDING:

  1. BICEP CURL STANDING – FACING FRONT – 0,2,3
  2. BICEP CURL STANDING – FACING AWAY – 0,2,3
  3. TRICEPS – HANDS TURNED UP
  4. TRICEPS – HANDST TURED DOWN

NECK

EXERCISES

  1. MAT: NECK: YES – NO – MAYBE (SLOW; 5 of each)
  2. STANDING: NECK: KISS THE SKY (front, left, right)

POWER TOWER EXERCISES:

  1. LEG RAISES: 5 REPS + 5 RIGHT + 5 LEFT (2 sets)
  2. MONKEY PULL-UPS (8 reps) (2 sets)
  3. PULL-UPS: INNER GRIP – HANDS FRONT: (0, 1, 2 bungees)
  4. PULL-UPS: INNER GRIP – HANDS REVERSED: (0, 1, 2 bungees)
  5. PULL-UPS: MEDIUM GRIP – HANDS FRONT: (7) (one set)
  6. PULL-UPS: MEDIUM GRIP – HANDS REVERSED (7) (one set)
  7. PULL-UPS: WIDE. GRIP 1: 5,8, exhaustion
  8. PULL-UPS: WIDE. GRIP 2: 5, 8, exhaustion

 


SECOND SET:

  1. TOWER: PULL-UPS: WIDE. GRIP 1: 5,8, exhaustion
  2. TOWER: PULL-UPS: WIDE. GRIP 2: 5, 8, exhaustion
  3. WEIDER – STANDING PUSHUP 
  4. MARCY: BICEP CURL SITTING – 0,2,3
  5. MARCY: BICEP CURL STANDING – 0,2,3
  6. MARCY – SHOULDER PULLDOWN IN FRONT – hands front; hands reversed (3-4-5)
  7. MARCY – SHOULDER PULLDOWN IN BACK 
  8. MARCY: CHEST PRESS (0-2-3 HOLES) (10 REPS)
  9. MARCY: BUTTERFLIES (0-2 holes)
  10. TOWER: PULL-UPS: MEDIUM GRIP – HANDS FRONT: (5-5-10)
  11. TOWER: PULL-UPS: MEDIUM GRIP – HANDS REVERSED: slow – to exhaustion
  12. MARCY: LOWER LEGS (0-2-3 HOLES)
  13. TOWER: FLOOR PULL UPS (5-5-5)
  14. TOWER: MONKEY PULL-UPS: slow – to exhaustion (5,8,10)
  15. MAT: NECK: LYING FACE UP. YES – NO – MAYBE (SLOW; 5 of each)
  16. WEIDER: ARMS – LYING ON STOMACH – PULL UPS (0-1-2 bungees)   (slow – to exhaustion)
  17. WEIDER: ARMS – LYING ON STOMACH – CHIN UPS (0-1-2 bungees)   (slow – to exhaustion)
  18. TOWER: PULL-UPS: INNER GRIP – HANDS FRONT: (5-5-10)
  19. TOWER: PULL-UPS: INNER GRIP – HANDS REVERSED: slow – to exhaustion
  20. TOWER: LEG RAISES: 5 REPS + 5 RIGHT + 5 LEFT (then repeat to exhaustion)
  21. WEIDER: LEGS: HEELS,  TOES, ANGLES  (0-2-3-4 bungees) (slow – to exhaustion)
  22. WEIDER: ARMS: (0-2-3 bungees). ROWS AND BICEP CURLS.  (to exhaustion)

 

WORKOUT DAYS = MTOR DAYS
 
  1. AIM FOR 160 GRAMS OF PROTEIN
  2. Work out fasted
  3. Eat a high protein breakfast
  4. Work out again
  5. Eat high protein lunch
  6. Eat a moderate protein dinner
 
RECOVERY DAYS = AMPK DAYS
 
  1. Fast till noon 
  2. 8 hour eating window: noon-8 p.m.
  3. Eat moderate protein meals. (Three 30-gram meals).
  4. Take berberine or metformin with all meals.
  5. AIM FOR 90 GRAMS OF PROTEIN

FASTING DAYS = AMPK DAYS

 
  1. Fast the whole day (or if I want to eat something, wait till 6 p.m.)
  2. Take a cold shower. Red light therapy.
  3. AIM FOR 0-10 GRAMS OF PROTEIN
 
Total protein over three days: This would give me an average of 80 grams of protein/day. 

POSSIBLE WORKOUT SCHEDULES:

  • 2 X A WEEK: 104 WORKOUT DAYS PER YEAR
  • CURRENT PLAN: 3 DAY ROTATIONS: 122 WORKOUT DAYS PER YEAR
  • 3/2 ROTATIONS: 144 WORKOUTS/YEAR.
  • 3 X A WEEK: 156 WORKOUT/YEAR. 
  •  

MEALS AND WORKOUTS:

  1. TAKE SUPPLEMENTS
  2. DO WARM UPS
  3. START COOKING BREAKFAST: BURGER AND EGGS.
  4. FIRST WORKOUT
  5. FIRST MEAL (RIGHT AFTER WORKOUT)
  6. SECOND WORKOUT (one hour) (mTOR should be high.)
  7. EAT LUNCH.  Does not have to be close to the second workout, because second workout was not fasted. Have some AAKG
  8. EAT DINNER. Plant based. Take berberine and Metformin along with it.

BEFORE WORKOUT

  • SUPPLEMENTS: T BOOSTERS AND HGH BOOSTERS

MEALS AND SNACKS

  • COLD RICE WITH FISH (SALMON, TUNA, MACKEREL OR SARDINES).
  • EGGS COOKED WITH HAMBURGER. 
  • AVOID: MILK AND WHEY (BAD FOR PROSTATE)
  • STEAK AND EGGS
  • BACON AND EGGS WITH SOME CHICKEN
  • BACON AND EGGS WITH STEAK