I still can’t get over that we are prepping for phase four already. I hope you guys are as excited as I am. Also, I haven’t seen any questions about the workouts either in the comments section or on telegram so I assume you guys are all totally comfortable.

Remember, if you are using even 1% of what you have in you to figure out what you are doing in the gym them you are not giving 100%. Plan your work. Work your plan.

Ok, so we are changing the diet a little bit here. We are going to temporarily cut back on carbs. We aren’t cutting them out altogether…bodybuilding requires carbohydrates and we will be adding more back in phase 5….but in

Gonna get fat and then gonna cut? Ain’t nobody got time for that

this ramp up to spring we are going to reduce a little. Gone are the days of the old school bulk then cut. We don’t have time for that. The idea of just calorie over loading so we have material to work with later in a severe cut phase worked, but there are other and better ways.

A straight lean bulk is the way we are going. In a nutshell, we are constantly looking to add lean muscle. Between the caloric burn of the cardio as well as the burn and afterburn of the weightlifting combined with the caloric and fat burning that just having more, denser and stronger muscles gives us, we can cut while bulking so long as we keep fastidious with our cardio, keep packing on lean muscle and BULK CLEAN!!!!! IIFYM is bullshit and anyone who says it isn’t is wrong.

Put in the work. Enjoy the benefits.

Please keep in mind that this diet is a sample diet and needs to be changed given your size. If you under 200 pounds and eat what I eat calories wise it is not going to be good for you. As a general guideline you want to eat 1.5-2g of protein per pound of lean muscle in your body with at least 20g of protein being delivered at each meal. We want about 1-1.5g of carbohydrates per pound of body weight and .5g fat per pound of body weight.

You want to have a lot of small meals in order to keep a stead flow of food so we maintain blood sugar levels and metabolism remains high while never overloading any particular meal so we don’t get that sluggish feeling.

Meal 1: 3 eggs, 1/2 cup oats, 1 tbsp peanut butter

Meal 2: 8oz of either fish or red meat, serving of vegetable

Meal 3: 8 oz of chicken or turkey and 1/2 cup brown rice

Meal 4: greek yogurt

Meal 5: 8-10 oz protein of your choice, large salad

Recommended Supplementation: Multi Vitamin, Fish Oil, Glucosamine, Vitamin B complex plus a separate B 12 all during the morning. 30 minutes before bed ZMA.

Pre Workout. Before your workout eat a small serving of trailmix. cashews, almonds, walnuts, raisins, seeds (NOT THE ONE WITH CHOCOLATE!)

Post workout you should eat an apple or an orange for the good carbs and natural sugars.

So think about your weight, think about your goals, ASK ME if you want that is what I am here for and next monday get ready to go into a serious bodybuilding phase and keep your diet on point. Failure will not be tolerated. You asked for this and I gave it to you. You owe me the work.

I will be beater ready, will you?

Grind on!