For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.

 Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.

This is the last week of higher calories as we go low calories after this one for that last bit of tightening up. We will keep the carbs low so you don’t hold to much water and keep your appetite at bay. Next week we will drop the calories and keep the carbs low in prep for the final week of KETO and super compensation.

Protein Sources for your diet.

A super set consists of a number of different exercises, for two or more body parts, one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy, with minimal rest between exercises. Rest between super sets is anywhere from two to five minutes.

Example: Biceps and Triceps – alternating standing curls with triceps French curls.