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Pauls Diet

Paul’s Diet

First thing in the morning 4 Citramax 3 and 500ml of water to consume whilst doing cardio. Cardio for 45 – 60 mins working in at 5 mins warm up then increase to maximum ability with a 2 min warm down at the end of the session. Drink the water at regular intervals leaving a mouth full of when you are on the warm down.

Paul's diet
Shower

8.00am

1 pro-biotic drink

1 bowl all bran

30g Nitro with water

2 scrambled eggs 2 brown toast
10.00am

30g Nitro with water

10 DNA caps

11.00am

10 gram Glutamine with water
11.30am

4 x Citramax capsules

1 x bottle energiser

12.00 - TRAIN one body part

see training diary
1.30pm pro training

350g chicken breast

Beetroot / carrot salad

30g Nitro with water

10 DNA

2.30pm

1 serving Cellsurge mix with 2 table spoons Nitro

3.30pm

10 grams Glutamine with water

5.00pm

Rice with 2 tins of mackerel fillets

10 DNA caps

8.00pm

45 – 60 mins cardio (17 mile exercise bike)

500ml water (same 5 min intro – Max - 2 min warm down)

9.00pm

30 gram Nitro with water
10.00pm

3 gram GABA

Bedtime with 500ml water for night time hydration.

Paul’s Training Diary
Monday – Chest
2 x warm up set on flat bench
2 x triple drop sets flat bench
2 sets of 10 incline bench
2 sets to failure incline flys
3 sets of 10 decline bench
3 sets of 20 (10 standing press, 10 standing fly) cable cross overs
2 sets to failure deep dips
Tuesday - Back

2 x warm up sets upright rowing

2 x triple drop sets upright rowing

3 sets to failure single arm dumbbell row

2 triple drop sets seating rowing

1 triple drop wide grip lat pull down

1 triple drop medium grip lat pull down

1 triple drop short grip lat pull down

3 set 10 hyper extensions

Wednesdays - Legs

2 x warm up sets smith machine squats

2 x sets of 10 smith machine squats

3 sets 10 leg press

3 sets 10 hack squat

3 sets 10 leg extensions

3 sets 10 hamstring curl

3 sets to failure seated calf

3 sets to failure standing calf

free standing calf to cramp
Thursday – Shoulders

2 warm up sets seated machine press

2 triple drop sets seated machine press

2 sets to failure hammer grip presshand

3 sets 10 seated dumbbell press

3 sets 10 single arm side lateral raises

2 sets 10 single alternative arm front raises

2 sets 10 cable raises

2 sets 10 bars front shrugs

3 sets 10 rear delts

3 sets smith machine shrugs

3 sets to failure clips

Friday – Arms

2 warm up sets preacher bench curls

2 triple drop sets preacher bench curls

2 preacher 21’s

2 triple drop sets standing dumbbell curls

2 triple drop set hammer curls

2 warm up sets triceps push down

2 triple drop sets each followed with

1 set light reverse grip then 1 set to failure pullovers. All in one movement.

2 sets of 10 reverse grip double kickbacks

Bodybuilders Diet

Bodybuilding Diet
Meal 1

6 scrambled Eggs (3 yolks),

Small Bowl Porridge,

1 Protech,

½ Sachet IGF1
Meal 2

1 Pint Nitro

1000mg Vitamin C

10 DNA

Meal 3

Chicken Breastt

Egg and potato salad

½ sachet IGF1

10 DNA

supplement; 10g glutamine
Meal 4

1 Pint Nitro

10 DNA

Supplement; ½ serving Cell Surge

Made with 1 Turbo Drink 5 HMB

Meal 5

2 steak + 4 Eggs (fried)

Fried Mushroom in garlc

Supplement: 10g Glutamine
Meal 6

1 Nitro

10 DNA

Supplement: ½ serving Cell Surge

5 HMB

Meal 7

Tinof Beans and tin of Tomatoes

4 Rice Cakes

10 DNA

Meal 8

1 Protein Bar

Night Time Snack

1 Pint Nitro

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Pauls Diet

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