Competition Prep Carb Cycling(7 day carb depletion)

3:00 am: Fasted Cardio(walk on treadmill) 30 minutes

6:00 am: 1st Phorm Whey Protein with a cup of liquid egg whites

8:00 am: 10 ounces of chicken breast with 1 cup of broccoli

10:00 am: 10 ounces of chicken breast with 1 cup of broccoli

12:00 pm: 1st Phorm Whey Protein with a cup of liquid egg whites

2:00pm: 1st Phorm Whey Protein(pre workout) 1 scoop

4:30 pm : !st Phorm Whey Protein(post workout) 2 scoops

6:00 pm: 10 ounces lean ground turkey 1 cup broccoli

9:00 pm: 2 table spoons of natural almond butter

Workout: High Volume Week(legs)

warm up: calve raises 3×15

leg extension 3×15

leg curl 3×15

Leg Press: 1×20

1 to failure

Front Squat(hammer strength: 1×20

1 to failure

Squats 1×20

1 to failure

30 min cardio

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