MILOS "THE MIND" SARCEV UNCENSORED

thewizkid · May 5, 2017

warlock said:
Mostly super sets and high volume? Does he advocate cardio too?

yes cardio offseason and contest, i guess it depends how in shape you are for how many times. I did 60minute a day everyday rain sleet or shine because i wanted to have 8pack the whole time ganging weight. and it worked with his program.

it changes, some times its super sets, giant sets, heavy duty(straight normal sets) etc.
cables, free weight, not much machines except for legs/calves
amount of sets change

supersets/giantsets doesn't mean high rep low weight, it's all heavy weight to failure

exercises change, amount of rest days , body splits change

had some exercises i never did which felt REALLY good, one was seated barbell curl, essential you're sitting on a 90 degree bench (like shoulder press one) and you curl the bar from resting on your legs in seated position and back down (don't rest the bar each rep, just the first one)

it felt WAY better than standing barbell curls, i completely felt barbell curls SQUEEZE/CONTRACTION in the bicep.

if you really are curious, i dont regret using the money to hire him, and i am going to again in the future for contests, i just had a medical issue (genetic) last year and lost all my muscle so i will train for two years before i do a contest. i only really trained 2 years from 19-20(and a half) and got to 200lbs lean (5'7'')

little slice · May 5, 2017

thewizkid said:
yes cardio offseason and contest, i guess it depends how in shape you are for how many times. I did 60minute a day everyday rain sleet or shine because i wanted to have 8pack the whole time ganging weight. and it worked with his program.

it changes, some times its super sets, giant sets, heavy duty(straight normal sets) etc.
cables, free weight, not much machines except for legs/calves
amount of sets change

supersets/giantsets doesn't mean high rep low weight, it's all heavy weight to failure

exercises change, amount of rest days , body splits change

had some exercises i never did which felt REALLY good, one was seated barbell curl, essential you're sitting on a 90 degree bench (like shoulder press one) and you curl the bar from resting on your legs in seated position and back down (don't rest the bar each rep, just the first one)

it felt WAY better than standing barbell curls, i completely felt barbell curls SQUEEZE/CONTRACTION in the bicep.

if you really are curious, i dont regret using the money to hire him, and i am going to again in the future for contests, i just had a medical issue (genetic) last year and lost all my muscle so i will train for two years before i do a contest. i only really trained 2 years from 19-20(and a half) and got to 200lbs lean (5'7''

but you can't post a pic because you're a partner overseeing the eastern corridor for Goldman Sachs and a navy seal

amirite?

ikke 20 · May 5, 2017

warlock said:
Thanks brother. Any idea of how Milos had your friend train? Any sample workouts?

He did not give training advice, only diet and gear.
The guy paid 2500 Euro for 6 months.

@thewizekid

Why should i lie or made this all up?

I will never post something like that if i'm not 100% sure about the source.

He was with Milos from July 2016 till December 2016.

ikke 20 · May 5, 2017

Week 5 or 6 he changed the gear.
Food little more.

Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 2 whole EGGS, 6 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 100 grams of starchy complex carbs [400 calories] (choices: 130 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 100 grams of starchy complex carbs [400 calories] (choices: 130 grams of RICE)

(1:45 PM)
15 units of HUMALOG

(2:00 PM)
PRE WORKOUT DRINK
20 grams of HYDROLYSED CASEIN
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)
20 units of HUMALOG

(4:15 PM)
POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY or CASEIN
75 grams of carbs: VITARGO, HBCD, PIECE OF FRUIT
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 150 grams of carbs [500 calories] (choices: 100 grams of WHITE RICE + 200 grams of SWEET POTATO + 30 grams of SIMPLE CARBS)

(6:15 PM)
10 grams of GLUTAMINE, 10 grams of EAA's + 90 grams of carbs [360 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)

Meal #5, (7:15 PM)
60 grams of protein [240 calories], (choices: WHITE FISH or CHICKEN/TURKEY BREAST) and 90 grams of carbs [360 calories] (choices: 130 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)
60 grams of protein [240 calories], (choice: 300 grams of LEAN BEEF) and green salad with Balsamic Vinegar

Gear:
Test-e 250mg EOD
Boldenone 200mg EOD
Parabolan 75mg EOD
Anadrol 100mg ED
Arimidex 0,5mg EOD
HGH 8-10iu ED

ikke 20 · May 5, 2017

Ow i found someting back in that thread

For the people that dont believe me, please dont comment. I'm not smart enough to make all these protocols etc

Milos did not do his whole training (6 months) like i already said. But he had a 9 times a week training schedule for shaking things al little bit up during the off season and shock the body...

Here we go :

Monday: AM) CHEST & FRONT DELTS + PM) ARMS
Tuesday: BACK, SIDE & REAR DELTS
Wednesday: AM) QUADS + PM) HAMSTRINGS
Thursday: CHEST, SIDE AND FRONT DELTS
Friday: AM) BACK, REAR DELTS + PM) ARMS
Saturday: LEGS
Sunday: OFF

As we did now up to 20 units before and 20 units after (insulin) - I would want to start manipulating differently every single day...So - it will be times that I don't want you to do pre-workout insulin and only after...So, lets see how you'll do with this program...

I had no internet in my mothers house until this morning (when they came to fix it...so I know I might be little late for today...but I hope you can maybe just adjust time a little and still be able to do it):

Monday: AM) CHEST & FRONT DELTS + PM) ARMS
Meal #1 (8 AM)
60 grams of protein [240 calories]: (choices: EGG WHITES, LEAN BEEF, TURKEY BREAST) + 30 grams of ALMONDS or any type of nuts [180 calories,] 1/2 tablespoon of Extra Virgin Coconut Oil
Meal #2, PRE WORKOUT MEAL (10:30 AM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY, FISH - TILAPIA, TUNA, COD, HALIBUT) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO)

(11:15 AM) 15 units of HUMALOG

(11:30 AM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYZED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
40 grams of carbs

(12:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
90 grams of carbs

(1:25 PM) 25 units of HUMALOG

(1:30 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
90 grams of carbs

Meal #3, 1 hour later (2:30 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 175 grams of carbs [700 calories] (choices: RICE, SWEET POTATO, POTATO)

(3:45 PM)
10 grams of Glutamine, 5 grams of Creatine and 10 grams of EAA's and
+
90 grams of carbs [360 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)

Meal #4, PRE WORKOUT MEAL (4:30 PM)
50 grams of protein [200 calories], (choices: WHITE FISH, CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories](choices: SWEET POTATO, RICE)

(5:15 PM) 12 units of HUMALOG

(5:30 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
40 grams of carbs

(6:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
60 grams of carbs
(7:20 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
30 grams of carbs

Meal #5, 1 hour later (8:15 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: RICE, SWEET POTATO), vegies

(9:30 PM)
5 grams of CREATINE, 10 grams of EAA's

Meal #6, before bed (11 PM)
50 grams of protein [200 calories], (choices: BEEF, CHICKEN or TURKEY BREAST)
and 50 grams of carbs [200 calories] (choices: RICE, SWEET POTATO), vegies
_______________________________________

Tuesday: BACK, SIDE & REAR DELTS
30 minutes CARDIO on empty stomach

Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 2 whole EGGS, 5 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

Meal #2 (10:00 AM)
60 grams of protein [240 calories] (choices: 300 grams of BEEF) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO), 1 cup of steamed greens (broccoli, spinach, asparagus...)

(11:30 AM)
10 grams of EAA's, 5 grams of CREATINE, 10 grams of GLUTAMINE

Meal #3, (1:00 PM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY, FISH - TILAPIA, TUNA, COD, HALIBUT) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO)

(1:45 PM) 20 units of HUMALOG

(2:00 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
50 grams of carbs: [200 calories] VITARGO, HBCD,

(2:30 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
125 grams of carbs

(4:00 PM) 25 units of HUMALOG

(4:15 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
90 grams of carbs

Meal #4, (5:00 PM)
50 grams of protein [200 calories], (choices: 200-225 grams of CHICKEN or TURKEY BREAST) and 175 grams of carbs [700 calories] (choices: RICE or SWEET POTATO + simple carbs of your choice)

(6:15 PM)
10 grams of GLUTAMINE, 10 grams of EAA's, 5 grams of CREATINE
+
90 grams of carbs [360 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: EGG WHITES, WHITE FISH or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: 350 grams of SWEET POTATO), vegies

(8:45 PM)
10 grams of EAA's, 10 grams of GLUTAMINE

Meal #6 (10:00 PM)
50-60 grams of protein [200-240 calories], (choice: 250-300 grams of LEAN BEEF) and
and 60 grams of carbs [240 calories] (choices: 80 grams of RICE or 300 grams of SWEET POTATO), vegies or
green salad with Balsamic Vinegar
__________________________________________________

Wednesday: AM) QUADS + PM) HAMSTRINGS

Meal #1 (8 AM)
60 grams of protein [240 calories]: (choices: EGG WHITES, LEAN BEEF, TURKEY BREAST) + 30 grams of ALMONDS or any type of nuts [180 calories,] 1 tablespoon of Extra Virgin Coconut Oil
Meal #2, PRE WORKOUT MEAL (10:30 AM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY) and steamed vegetables +
1 tablespoon of Extra Virgin Coconut Oil

(11:30 AM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYZED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
(12:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE

(1:25 PM) 25 units of HUMALOG
(1:30 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
90 grams of carbs

Meal #3, 1 hour later (2:30 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 175 grams of carbs [700 calories] (choices: RICE, SWEET POTATO, POTATO)

(3:45 PM)
10 grams of Glutamine, 5 grams of Creatine and 10 grams of EAA's and
+
90 grams of carbs [360 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)

Meal #4, PRE WORKOUT MEAL (4:30 PM)
50 grams of protein [200 calories], (choices: WHITE FISH, CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories](choices: SWEET POTATO, RICE)

(5:15 PM) 12 units of HUMALOG

(5:30 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
40 grams of carbs

(6:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
60 grams of carbs
(7:20 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
30 grams of carbs

Meal #5, 1 hour later (8:15 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: RICE, SWEET POTATO), vegies

(9:30 PM)
5 grams of CREATINE, 10 grams of EAA's

Meal #6, before bed (11 PM)
50 grams of protein [200 calories], (choices: BEEF, CHICKEN or TURKEY BREAST)
and 60 grams of carbs [240 calories] (choices: RICE, SWEET POTATO), vegies

_______________________________________

Thursday: CHEST & FRONT/SIDE DELTS
40 minutes CARDIO on empty stomach

Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 2 whole EGGS, 5 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

Meal #2 (10:00 AM)
60 grams of protein [240 calories] (choices: 300 grams of BEEF) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO), 1 cup of steamed greens (broccoli, spinach, asparagus...)

(11:30 AM)
10 grams of EAA's, 5 grams of CREATINE, 10 grams of GLUTAMINE

Meal #3, (1:00 PM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY, FISH - TILAPIA, TUNA, COD, HALIBUT) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO)

(1:45 PM) 20 units of HUMALOG

(2:00 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
50 grams of carbs: [200 calories] VITARGO, HBCD,

(2:30 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
125 grams of carbs

(4:00 PM) 25 units of HUMALOG

(4:15 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
90 grams of carbs

Meal #4, (5:00 PM)
50 grams of protein [200 calories], (choices: 200-225 grams of CHICKEN or TURKEY BREAST) and 175 grams of carbs [700 calories] (choices: RICE or SWEET POTATO + simple carbs of your choice)

(6:15 PM)
10 grams of GLUTAMINE, 10 grams of EAA's, 5 grams of CREATINE
+
90 grams of carbs [360 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: EGG WHITES, WHITE FISH or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: 100 grams of RICE or 350 grams of SWEET POTATO), vegies

(8:45 PM)
10 grams of EAA's, 10 grams of GLUTAMINE

Meal #6 (10:00 PM)
50-60 grams of protein [200-240 calories], (choice: 250-300 grams of LEAN BEEF) and green salad with Balsamic Vinegar and 1/2 Tbsp of Extra Virgin Olive Oil
__________________________________________________

Friday: AM) BACK & REAR DELTS + PM) ARMS
Meal #1 (8 AM)
60 grams of protein [240 calories]: (choices: EGG WHITES, LEAN BEEF, TURKEY BREAST) + 30 grams of ALMONDS or any type of nuts [180 calories,] 1 tablespoon of Extra Virgin Coconut Oil

Meal #2, PRE WORKOUT MEAL (10:30 AM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY) and steamed vegetables +
1 tablespoon of Extra Virgin Coconut Oil

(11:30 AM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYZED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT

(12:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
10 grams of carbs

1:20 PM) 20 units of HUMALOG

(1:30 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
75 grams of carbs

Meal #3, 1 hour later (2:30 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 150 grams of carbs [600 calories] (choices: RICE, SWEET POTATO, POTATO + simple carbs)

(3:45 PM)
10 grams of Glutamine, 5 grams of Creatine and 10 grams of EAA's
+
90 grams of carbs [360 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)

Meal #4, PRE WORKOUT MEAL (4:30 PM)
50 grams of protein [200 calories], (choices: WHITE FISH, CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories](choices: SWEET POTATO, RICE)

(5:15 PM) 10 units of HUMALOG

(5:30 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT
30 grams of carbs

(6:00 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE
50 grams of carbs
(7:20 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
30 grams of carbs

Meal #5, 1 hour later (8:15 PM)
50 grams of protein [200 calories], (choices: CHICKEN or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: RICE, SWEET POTATO), vegies

(9:30 PM)
5 grams of CREATINE, 10 grams of EAA's

Meal #6, before bed (11 PM)
50 grams of protein [200 calories], (choices: BEEF, CHICKEN or TURKEY BREAST)
and 60 grams of carbs [240 calories] (choices: RICE, SWEET POTATO), vegies
______________________________________

Saturday: LEGS
40 minutes CARDIO on empty stomach

Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 2 whole EGGS, 5 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

Meal #2 (10:00 AM)
60 grams of protein [240 calories] (choices: 300 grams of BEEF) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO), 1 cup of steamed greens (broccoli, spinach, asparagus...)

(11:30 AM)
10 grams of EAA's, 5 grams of CREATINE, 10 grams of GLUTAMINE

Meal #3, (1:00 PM)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN, TURKEY, FISH - TILAPIA, TUNA, COD, HALIBUT) and 75 grams of carbs [300 calories] (choices: 100 grams of WHITE RICE or 350 grams of SWEET POTATO)

(2:00 PM) PRE WORKOUT DRINK
15 grams of EAA or 25 grams of HYDROLYSED CASEIN
5 grams of CREATINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
2 grams of HIMALAYAN SALT

(2:30 PM) DURING WORKOUT DRINK
10 grams of EAA
10 grams of BCAA
1 gram of L-CARNITINE

(4:00 PM) 25 units of HUMALOG

(4:15 PM) POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY
5 grams of CREATINE
5 grams of GLUTAMINE
90 grams of carbs

Meal #4, (5:00 PM)
50 grams of protein [200 calories], (choices: 200-225 grams of CHICKEN or TURKEY BREAST) and 175 grams of carbs [700 calories] (choices: RICE or SWEET POTATO + simple carbs of your choice)

(6:15 PM)
10 grams of GLUTAMINE, 10 grams of EAA's, 5 grams of CREATINE
+
90 grams of carbs [360 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: EGG WHITES, WHITE FISH or TURKEY BREAST) and 75 grams of carbs [300 calories] (choices: 100 grams of RICE or 350 grams of SWEET POTATO), vegies

(8:45 PM)
10 grams of EAA's, 10 grams of GLUTAMINE

Meal #6 (10:00 PM)
50-60 grams of protein [200-240 calories], (choice: 250-300 grams of LEAN BEEF) and green salad with Balsamic Vinegar and 1/2 Tbsp of Extra Virgin Olive Oil
__________________________________________________

Sunday: OFF
Cardio on empty stomach…45 minutes

Meal #1 (9:30 AM)
60 grams of protein [240 calories] (choices: OMEGA 3 ORGANIC EGGS, EGG WHITES, LEAN BEEF, TURKEY BREAST) + 50 grams of ALMONDS or any type of nuts [300 calories]

(11:00 AM)
1-2 tbsp of ALMOND BUTTER or PEANUT BUTTER [100-200 calories]

Meal #2, (12:30 PM)
60 grams of protein [240 calories], (choices: CHICKEN or TURKEY BREAST) and 75-90 grams of carbs [300-360 calories] (choices: SWEET POTATO, RICE) + 1 cup of steamed greens (broccoli , spinach, zucchini, asparagus...)

Meal #3, (3:30 PM)
60 grams of protein [240 calories] (choices: LEAN BEEF) and 75-90 grams of starchy complex carbs [300-360 calories] (choices: SWEET POTATO, YAM, BROWN RICE) + 1 cup of steamed greens (broccoli, spinach, zucchini, asparagus...)

Meal #4,(6:30 PM)
CHEAT MEAL

Meal #5, (9:45 PM)
50-60 grams of protein [200-240 calories], (choices: CHICKEN or TURKEY BREAST, FISH, WILD GAME) and salad with Balsamic Vinegar and 1/2 tablespoon Extra virgin Olive Oil

Meal #6, before bed (12:30 AM)
50 grams of SLOW PROTEIN (Casein) [200 calories],

Landmonster · May 5, 2017

I listened to most of the interview.

I will summarize some key points:

1) Milos is a big fan of insulin around the training window, for both pre-workout and post-workout times. He has not used more than 20iu in one shot.

2) Milos strategically floods the blood stream with muscle building nutrients (proteins, EAAs, citruline, carbs, etc) to "feed" the muscles, and uses insulin + a workout to drive the nutrient-rich blood into whatever muscle being trained. As Dave put it, Milos uses "carbs to feed the insulin", and the insulin drives nutrients into the muscle.

3) Milos is a huge fan of EAAs, even more so than protein powders, because the body cannot produce EAAs. He feels this is the most valuable supplement available.

4) Milos said even in his Olympia prep, he did not use above 750mg Testosterone a week, and usually 600-900mg a week of anabolics, which he rotated. He verbally confirmed that cycles he posted on message boards years ago was, in fact, the truth... even though many readers thought it was fake.

See below:
---------------------
4 weeks:
Sustanon 250 - (500-750 mg/week)
Deca (500 mg/week)
Dboll (3X20mg/day)
Trenbolon (200 mg/week)
Arimidex - 1mg /day

5-8 week:
Test Prop 50-100 mg/day alternate with Test Heptylate 50-100 mg day (500-700 mg/week)
Trenbolon Acetate (200 mg/week)
Primobolan (500 mg/week)
Anadrol (3 x 25 mg/day)
Winstrol tabs (3 x 15 mg/day)
Arimidex - 1 mg /day alternate with 2.5 mg Femara every other day

9-12 week:
Test prop 100 mg/day alternate with 50-100 mg Test Suspension /day - every other day (500-700 mg /week)
Masterone 100 mg every other day - stop 10 days out
Winstrol injectable 50 mg /day (week 9) 100 mg/day (week 10) and 150 mg/day (week 11) - stop 5 days out
Oxandrolone (3 x 10-20 mg/day)
Halotestin (3 x 10 mg/day) / Or Andriol (40 mg Test Undecanoate x 3 /day) - either or?
Arimidex 2 mg (possible 3?) /day

With this cycle possible additions:

Clenbuterol, T3 (cytomel) T4 (Synthroid) GH, insulin, Cytadren....IF needed or available...

5) If you are going to use a diuretic, use a potassium-sparing diuretic. If you cramp up, do not ingest lots of potassium or it could kill you.

thewizkid · May 5, 2017

little slice said:
but you can't post a pic because you're a partner overseeing the eastern corridor for Goldman Sachs and a navy seal

amirite?

meh i dont' look as big as i was in the photo, left my navy seal uniform in the kitchen

before
Imgur: The most awesome images on the Internet

after
Imgur: The most awesome images on the Internet

Also, to the guy posting fake protocols/info here's the email milos sent me of the training program, he sends when you hire him. Since the guy posting says that he doesn't send one...(you can check that is his email, but it's not the one he posts public on instagram)

Imgur: The most awesome images on the Internet

bg091593 · May 5, 2017

thewizkid said:
meh i dont' look as big as i was in the photo, left my navy seal uniform in the kitchen

before
Imgur: The most awesome images on the Internet

after
Imgur: The most awesome images on the Internet

Props for posting pics.

Landmonster · May 5, 2017

Also...

1) Milos said the "IIFYM" diet is bullshit. He says all fats, proteins, and carbs have different affects on the body.

2) Milos doesn't even really believe in daily macros, more like hourly macros, based on what your body's needs are.

ikke 20 · May 5, 2017

thewizkid said:
Also, to the guy posting fake protocols/info here's the email milos sent me of the training program, he sends when you hire him. Since the guy posting says that he doesn't send one...(you can check that is his email, but it's not the one he posts public on instagram)

Imgur: The most awesome images on the Internet

Don't ever send me a PM anymore.
Another internet warrior :banghead:

Cinder · May 5, 2017

ikke 20 said:
Food:
Meal #1 (7:30 AM)
60 grams of protein [240 calories] (choices: 2 whole EGGS, 6 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)
60 grams of LEAN protein [240 calories] (choices: 300 grams of CHICKEN, TURKEY) and 100 grams of starchy complex carbs [400 calories] (choices: 130 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)
60 grams of protein [240 calories], (choices: 300 grams of CHICKEN/TURKEY or FISH ) and 100 grams of starchy complex carbs [400 calories] (choices: 130 grams of RICE)

(1:45 PM)
20 units of HUMALOG

(2:00 PM)
PRE WORKOUT DRINK
20 grams of HYDROLYSED CASEIN
5 grams of CREATINE
5 grams of CITRULLINE
3 grams of ARGININE
2 grams of L-CARNITINE
2 grams of BETA ALANINE
50 grams of carbs: [200 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
125 grams of carbs: [500 calories] VITARGO, HBCD, KARBOLYN, DEXTROSE, MALTODEXTRIN

(4:00 PM)
25 units of HUMALOG

(4:15 PM)
POST-WORKOUT SHAKE:
50 grams of HYDROLYZED WHEY or CASEIN
90 grams of carbs: VITARGO, HBCD, PIECE OF FRUIT
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 175 grams of carbs [700 calories] (choices: 100 grams of WHITE RICE + 250 grams of SWEET POTATO + 45 grams of SIMPLE CARBS)

(6:15 PM)
10 grams of GLUTAMINE, 10 grams of EAA's + 100 grams of carbs [400 calories] (choices: RICE CAKES, HONEY, APPLE SAUCE, RAISINS, ORANGE JUICE, ORGANIC CEREAL)

Meal #5, (7:15 PM)
60 grams of protein [240 calories], (choices: WHITE FISH or CHICKEN/TURKEY BREAST) and 100 grams of carbs [400 calories] (choices: 130 grams of WHITE RICE )

(8:45 PM)
10 grams of EAA's, 10 grams of GLUTAMINE

Meal #6 (10:00 PM)
60 grams of protein [240 calories], (choice: 300 grams of LEAN BEEF) and green salad with Balsamic Vinegar

Cycle with this diet:
Sustanon 250mg EOD
Mast-p 100mg EOD
Tren-a 100mg EOD
Anavar 60mg ED
Arimidex 0,5mg EOD
HGH 9iu

Thats an odd Humalog protocol it seems.
But what do i know...

ikke 20 · May 5, 2017

Oke I'm out.
Dont know why i even take the time to post all that "fake" stuff.

Dont be afraid, I will never do that again here on the PM board

No1 · May 5, 2017

before all the drugs anyone noticed the sophisticated (yet outdated by todays stasndards -vry likely, training methods he uses with his athletes?

Massive G · May 5, 2017

I miss Milos - guess I am old school message board guy vs the instagram facebook shit of "look at me" today (which fits bodybuilders fitness chicks and dudes to a T)
when he had a message board and his gym Kolleseium Golds he posted tons of pics and videos training pros back in the early 2000's the work outs were brutal, had them gassed out with baby weights on giant sets and puke buckets close by.

there was as a debate who started the insulin trend Chad or milos..me always thinking the latter.

Massive G · May 5, 2017

ikke 20 said:
Oke I'm out.
Dont know why i even take the time to post all that "fake" stuff.

Dont be afraid, I will never do that again here on the PM board

ignore it and post more.

i get tired of every thread getting turned into a friggin flame fest....let's just share info and move on agree or disagree...geeeeeeezzz

devenidas · May 5, 2017

ikke 20 said:
Oke I'm out.
Dont know why i even take the time to post all that "fake" stuff.

Dont be afraid, I will never do that again here on the PM board

Massive G said:
ignore it and post more.

i get tired of every thread getting turned into a friggin flame fest....let's just share info and move on agree or disagree...geeeeeeezzz

I am with MG. Post away mate. No worries. Ignore the genius's. Go on.

saffire · May 6, 2017

great interview by dave & milos !

G.I.Bro · May 6, 2017

Milos was ahead of his time in several areas. He doesn't get the credit he deserves imo. He was harping about the importance of intra nutrition and insulin/carb/eaa drink concoctions peri workout for mass before it was more common knowledge. He truly did have innovative insight that became the norm years later. This was true for nutrition, drug usage and even some of his training principles.

The guy is one of the godfathers of modern bodybuilding, advising/helping just about every pro in the 90s and early 2000s before the advent of a "guru" on every corner.

Elvia1023 · May 6, 2017

thewizkid said:
maybe you'll make up a training protocal to post next time haha

Are you having a bad day? I don't get why you are having a big go at him at all. He is merely posting what some guy posted on a Dutch forum who was trained by Milos. He has no reason to lie. People do change their protocols for different people and over time. Even if it weren't the correct one he isn't posting like he knows it all or showing off merely relaying information that to me looks about right from what I have seen from Milos.

Ikke 20 keep posting away.

Everyone should watch the video as it's loaded with good stuff

BIG DUB · May 6, 2017

That was me that asked Milos about the contest cycle he posted on getbig back in the day. I did a couple consults with him back in 03' and the diet and gear info one of the posters posted looks just like Milos' protocols. There was another forum guy here who also worked with Milos and his info was similar. His board was a treasure trove of information. I think I printed out damn near every article he had on it back in 02' -06'. Gutavo Badell info, Richard jones diet for he USA's, so much info. Dave needs to have him on more.