I followed someone who was coached by him on a other forum (and another language).
The food is a copy paste from his email. Copy pasted by the guy that was coached that is.
first 5weeks:
Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 3 whole EGGS, 3 EGG WHITES + 150 grams of LEAN BEEF) + 30 grams of ALMONDS or any type of nuts or 2 tbsp ALMOND BUTTER [180 calories]
(9:00 AM)
10 grams of EAA's, 10 grams of GLUTAMINE + 1/2 Tablespoon of Extra Virgin Coconut Oil
Meal #2 (10:00 AM)
50-60 grams of LEAN protein [200-240 calories] (choices: 250-300 grams of CHICKEN, TURKEY) and 80 grams of starchy complex carbs [320 calories] (choices: 100 grams of RICE) + (OPTIONAL) 1-2 cups of steamed greens (broccoli, spinach, asparagus...)
(11:30 AM)
10 grams of EAA's, 10 grams of GLUTAMINE
Meal #3, (1:00 PM)
50-60 grams of protein [200-240 calories], (choices: 250-300 grams of CHICKEN/TURKEY or FISH ) and 80 grams of starchy complex carbs [320 calories] (choices: 100 grams of RICE)
(1:45 PM)
15 units of HUMALOG
(2:00 PM)
PRE WORKOUT DRINK
20 grams of HYDROLYSED
5 grams of CREATINE
5 grams of CITRULLINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
40 grams of carbs: [160 calories] VITARGO, HBCD, KARBOLYN, DEXTROSE, MALTODEXTRIN
(2:30 PM)
DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
1 gram of BETA ALANINE
90-100 grams of carbs: [320-400 calories] VITARGO, HBCD, KARBOLYN, DEXTROSE, MALTODEXTRIN
(4:00 PM)
15 units of HUMALOG
(4:15 PM)
POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY or CASEIN
60 grams of carbs: VITARGO, HBCD
5 grams of CREATINE
5 grams of GLUTAMINE
Meal #4, (5:00 PM)
40 grams of protein [160 calories], (choices: 200 grams of CHICKEN or TURKEY BREAST) and 125 grams of carbs [500 calories] (choices: 80 grams of WHITE RICE + 250-300 grams of SWEET POTATO)
(6:15 PM)
5-10 grams of GLUTAMINE, 10 grams of EAA's + 75 grams of carbs [300 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)
Meal #5, (7:15 PM)
50-60 grams of protein [200-240 calories], (choices: WHITE FISH or CHICKEN/TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO)
(8:45 PM)
10 grams of EAA's, 10 grams of GLUTAMINE
Meal #6 (10:00 PM)
50 grams of protein [200 calories], (choice: 250 grams of LEAN BEEF) and green salad with Balsamic Vinegar
Cycle the first 5 weeks (rotated compounds every 5weeks):
Sustanon 250mg EOD
Mast-p 100mg EOD
Tren-a 100mg EOD
Anavar 60mg ED
Arimidex 0,5mg EOD
HGH 6iu
The guy was 5’9 roughly 225lbs, lean (+-8%).