Alex's Program Meal Plan(Cutting)

Meal Plan Cutting Week 1

Meal 1 (Sarapan) Keterangan :
X Food Description Quantity Alternative Konsumsi Air Mineral minimum 3.5 Liter/hari
1 Whey Protein 1 scoop Setelah makan diwajibkan untuk jalan kaki 10 menit (indoor/outdoor).
2 Dory* 200 gram
3 Oatmeal (dry) 70 gram Jarak antara meal adalah 3 Jam
4 Sayuran hijau 50 gram
5 Peanut Butter 2 sendok makan
Total (56g protein, 50g carbs, 16g fat)
Makanan yang dihindari

Meal 2 High Glycemic Index Semua jenis roti, French fries, potato chips
X Food Description Quantity Alternative Dairy Product Susu sapi, ice cream, Coklat
1 Nasi 170 gram Daging Olahan Semua jenis daging olahan
2 Dada Ayam* 150 gram Dory*(250 gram)
3 Peanut Butter 1 sendok makan
4 Sayuran Hijau (apa saja) 50 gram
5 Telur 2
Total (50 g protein, 51g carbs, 18g fat)

Meal 3 (2 jam sebelum workout)

X Food Description Quantity Alternative
1 Dory* 250 gram Dada ayam* (150 gr)
2 Ubi/Kentang 200 gram
3 Telur 2
30 menit sebelum workout
4 Madu 1 sendok makan
Total (48g protein, 57g carbs, 10g fat)

Meal 4 (Post Workout)

X Food Description Quantity Alternative
1 Whey Protein 1 Scoop
2 madu 2 sendok makan
30 menit-1 jam kemudian
3 Dada Ayam 100 gram Dory (200gr)/Lele (200gr)/beef (200gr)
4 Nasi 210 gram

Total (70.4g protein, 93g carbs, 0g fat)

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Alex's Program PED and Supps (Cut)

PED Protocol Ancillary

Week Test Cyp/week NPP/week Primobolan/week HGH/day Clenbuterol Supplements Waktu Konsumsi Dosis Brand Rekomendasi
1 180 mg 150 mg 200 mg 3 IU Multivitamin Pagi ikuti petunjuk produk Muscletech/Now/Life Extension
2 180 mg 150 mg 200 mg 3 IU Vitamin C post workout 1000 mg/day bebas
3 180 mg 150 mg 200 mg 3 IU Black Seed Oil/habbatussauda Bangun Tidur, Sebelum Tidur 500 mg x 2/day bebas
4 180 mg 150 mg 200 mg 3 IU Magnesium Glycenate Sebelum Tidur 400 mg/day Microingredients/swanson/solaray/doctor's best
5 270 mg 150 mg 300 mg 4 IU 40 mcg Fish Oil Sebelum Tidur 3000 mg/day Blackmores/Now/swisse
6 270 mg 150 mg 300 mg 4 IU 40 mcg Essential Amino Acids/BCAA Intra Workout 5gr-10gr/day BSN/GAT/Yamamoto Nutririon/Ronnie Coleman
7 270 mg 300 mg 4 IU 60 mcg Whey Protein Post Workout 1 scoop brand yg saat ini dikonsumsi
8 270 mg 300 mg 4 IU 60 mcg Creatine Post Workout 1 scoop (5gr) Puro Creapure/Optimum Nutrition/Mutant/brand yg saat ini dikonsumsi
9 270 mg 400 mg 4 IU 80 mcg Vitamin D3/K2 Pagi Ikuti petunjuk produk Bronson/Now/Doctor Best/Bear Bites
10 270 mg 400 mg 4 IU 80 mcg
11 270 mg 400 mg 4 IU 80 mcg
12 270 mg 400 mg 4 IU 80 mcg
13 270 mg 400 mg 4 IU 80 mcg
14 270 mg 400 mg 4 IU 80 mcg
15 270 mg 400 mg 4 IU 80 mcg
16 270 mg 400 mg 4 IU 80 mcg
17 270 mg 400 mg 4 IU 80 mcg
18 270 mg 400 mg 4 IU 80 mcg
19 180 mg 400 mg 4 IU 80 mcg
20 180 mg

Jadwal Dosing (week 1-4)

PED Senin Selasa Rabu Kamis Jum'at Sabtu Minggu
Test Cyp 0.2 ml (60 mg) 0.2 ml (60 mg) 0.2 ml (60 mg)
Primobolan 1 ml (100 mg) 1 ml (100 mg)
NPP 0.5 ml (50mg) 0.5 ml (50mg) 0.5 ml (50mg)

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