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Exclusive Access To My No Bullshit 30-Day Experiments

Week 10 Report: Workout, Nutrition, and Supplements Plan

8/6/2018

 
Week 10 Report Workout, Nutrition, and Supplements Plan
You can download my workouts spreadsheet from this link.
To use this template, please, click on File -> Make a copy. You will have to sign in with a Google account in order to be able to make a copy.

If there are any questions, anyone can follow me on Instagram and Twitter and send me a DM. They are open for fitness/health/supplements related questions.

WEEK 10: Day 1 (04.06.2018 - Monday)

1) Nutrition Plan

  • a cup of coffee
  • 1 egg, 1 meatball
  • a cup of coffee
  • a protein powder shake + HMB
  • lollipop
  • a cup of green tea with some milk
  • lean meat, 1 cucumber
  • lollipop
  • a banana, 3 apricots
  • a cup of coffee
  • lean meat, 1 cucumber
  • a protein bar
  • 3 meatballs
  • 1 ice cream, some chocolate (I had a drop in my blood pressure, which caused a severe headache)

2) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​​
--> Morning Supplements
  • 50 mg DHEA
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for faster recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

C:VOL by @teamallmax This is the only one post-workout product containing creatine which doesn't cause me headache. _ I can hardly take creatine supplements because of a severe headache. It is a very rare side effect which I researched for a long time. But this formula contains creatine digest complex which seems to work. _ #postwotkout #supplements #iamonsupplements #iamonsupps #milaonsupplements #recovery #workout #pump #review #productreview

A post shared by Mila Chervenkova (@milaonsupplements) on May 23, 2018 at 9:26am PDT

WEEK 10: Day 2 (05.06.2018 - Tuesday)

1) Workout Plan - Back + Biceps

  • A1 Push-ups (legs on the bench) x 15 15 15 @ BW BW BW BW
  • A2 Air squats with 90/180 degree turn x 20 20 20 @ BW BW BW BW
  • A3 Calf raises x 30 30 30 @ BW BW BW BW
  • B Two-Arms Dumbbell Row x 15 15 15 15 2 @ 11 11 11 11
  • C Barbell row x 15 15 15 15 @ 30 30 30 30 two different grips
  • D Pulldown x 20 20 15 15 @ 15 15 15 15
  • E Deadlift x 12 12 12 12 @ 60 60 60 60
  • F Barbell biceps curls x 10 10 10 10 @ 20 20 20 20
  • G Bike (max tension 8) super slow x @ 20 mins, no seating
This workout speaks numbers:
  • Time: ~90 mins
  • Reps: 473
  • Sets: 29
  • Lifted Weight: 8000
  • When: 19:35 - 21:05
Legend
  • DB = dumbbell
  • BP = bench press
  • A1, A2/A3 - super set/triple set
  • B, C , D - single sets form a given exercise
  • BW = bodyweight
  • qty - number of dumbbells used

2) Nutrition Plan

  • a cup of coffee
  • oats with yogurt
  • a cup of coffee
  • chocolate (same problem - another severe headache due to my unusual low blood pressure)
  • lots of chocolate
  • pre-workout meal: 1 meatball
  • post-workout meal: 1 big tomato, Bulgarian white cheese, lean meat

3) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​
--> Morning Supplements
  • 50 mg DHEA​
--> Pre-workout Shake
  • 2 g ALCAR
  • 3-6 mg Yohimbine HCL
  • 100 mg Caffeine
  • 1 pre-workout dosage MuscleMaxx Pre-Apocalypse
--> Post-workout
  • 1 dosage ALLMAX Nutrition, C:VOL​
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

WEEK 10: Day 3 (06.06.2018 - Wednesday)

1) Nutrition Plan

  • a cup of coffee
  • yogurt with some oats, Bulgarian white cheese
  • two cups of coffee
  • salad, quinoa, chicken meat
  • cup of coffee
  • one mozzarella
  • a cup of coffee
  • a protein bar
  • lean meat
  • lollipop
  • a cup of black tea

2) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​​
--> Morning Supplements
  • 50 mg DHEA
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

Pre-Apocalypse by @teammusclemaxx⠀ _⠀ A pre-workout forumula with:⠀ *Arginine⠀ *Taurine⠀ *Creatine ⠀ *Beta-Alanine⠀ _⠀ #preworkout #power #strength #workout #productreview #supplements #milaonsupplements #iamonsupplements #iamonsupps #taurine #arginine #creatine #betaalanine #alanine #recovery #boost #powerboost #booster #powerbooster

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 2:55am PDT

WEEK 10: Day 4 (07.06.2018 - Thursday)

1) Workout Plan - Legs: Quads

  • A1 Push-ups x 15 15 15 15 @ BW BW BW BW (chest to the ground)
  • A2 Calf raises x 30 30 30 30 @ BW BW BW BW
  • B Front squat with a pause (down) x 5 5 5 @ 30 30 30 5 secs hold
  • C Front squat x 10 10 15 15 @ 40 45 40 45
  • D Reverse Lunges/Normal x 15 15 15 15 @ BW BW BW BW per leg
  • E BG Split squat x 15 10 10 @ BW BW BW per leg
  • F Leg extensions with a dumbbell x 30 30 30 30 @ 21 21 21 21 30 (reps total for each set)
This workout speaks numbers:
  • Time: ~75 mins
  • Reps: 555
  • Sets: 31
  • Lifted Weight: 4670
  • When: 20:45-22:00
Legend
  • DB = dumbbell
  • BP = bench press
  • A1, A2/A3 - super set/triple set
  • B, C , D - single sets form a given exercise
  • BW = bodyweight
  • qty - number of dumbbells used

2) Nutrition Plan

  • a cup of coffee
  • yogurt with some oats and Bulgarian white cheese
  • a cup of coffee
  • sandwich with chicken
  • cucumber
  • yogurt with oats, walnuts, goji berries, honey
  • a cup of coffee
  • a protein shake
  • pre-workout meal: yogurt with oats
  • post-workout meal: some eggs with cheese, lean meat

3) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​
--> Morning Supplements
  • 50 mg DHEA​
--> Pre-workout Shake
  • 2 g ALCAR
  • 3-6 mg Yohimbine HCL
  • 100 mg Caffeine
  • 1 pre-workout dosage MRM Driven​
--> Post-workout
  • 1 dosage ALLMAX Nutrition, C:VOL​
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

WEEK 10: Day 5 (08.06.2018 - Friday)

1) Nutrition Plan

  • a cup of coffee
  • lean meat
  • a cup of coffee
  • organic lollipop
  • a banana, 250 ml energy drink
  • lean meat, a cucumber, a banana
  • a cup of coffee
  • a protein powder shake
  • 1/2 croissant

2) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​​
--> Morning Supplements
  • 50 mg DHEA
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

Magnesium Malate by @natures.life⠀ _⠀ No more cramps. Recovery. Checked.⠀ _⠀ #magnesium #recovery #nerves #musclerecovery #brain #mentalrecovery #iamonsupplements #iamonsupps #milaonsupplements #cramps #musclecramps

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 3:42am PDT

WEEK 10: Day 6 (09.06.2018 - Saturday)

1) Workout Plan - Shoulders, Chests, Triceps

  • A1 Deep push ups from plates (super strict) x 10 10 10 10 BW BW BW BW 5+5 per set, total 10
  • A2 Calf raises x 30 30 30 30 BW BW BW BW
  • B Push Press (barbell) x 14 8 5 1 @ 30 35 40 42.5 (Bad lifting, knee pain + some vertigo and I had to stop)
  • C1 Front raise plates x 15 15 15 15 2 @ 5 5 5 5
  • C2 Side raise plates x 12 10 10 10 2 @ 5 5 5 5
  • D1 Dumbbell Bench Press x 10 5 2 @ 16 18.5
  • D2 Incline Dumbbell Bench Press x 8 8 2 @ 16 16
  • D3 Decline Dumbbell Bench Press x 8 8 2 @ 16 16
  • E Crunches + Side twists (left/righ) x 10 10 10 10 @ 5 5 5 5
  • F Triceps bench dips x 15 15 15 15 @ BW BW BW BW
  • G Byke x @ 10 mins, no seating
This workout speaks numbers:
  • Time: ~85 mins
  • Reps: 437
  • Sets: 34
  • Lifted Weight: 3179.5
  • When: 18:40-20:05
Legend
  • DB = dumbbell
  • BP = bench press
  • A1, A2/A3 - super set/triple set
  • B, C , D - single sets form a given exercise
  • BW = bodyweight
  • qty - number of dumbbells used

2) Nutrition Plan

  • a cup of coffee
  • some peanuts, peanut butter with pumpkin
  • a cup of coffee
  • a protein shake
  • 1 egg
  • lean meat, a teaspoon of peanut butter
  • pre-workout meal: a banana, a teaspoon of peanut butter
  • post-workout meal: 1 egg, 1 tbsp peanut butter, 200-300 g lean meat
  • a banana
  • a cup of black tea

3) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​
--> Morning Supplements
  • 50 mg DHEA​
--> Pre-workout Shake
  • 2 g ALCAR
  • 3-6 mg Yohimbine HCL
  • 100 mg Caffeine
  • 1 pre-workout dosage MRM Driven​​
--> Post-workout
  • 1 dosage ALLMAX Nutrition, C:VOL​
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

L-carnitine by @myproteinwomen @myproteinuk @myproteinus⠀ _⠀ The most safe fat loss supplement for people who can't tolerate stimulants and thermogenic supplements. Take 1-2 g, 30 minutes before a workout.⠀ _⠀ #lcarnitine #carnitine #supplements #milaonsupplements #iamonsupplements #iamonsupps #preworkout #workout #trainhard #weightloss #fatloss #booster #power #workoutbooster #workoutboost #pump #pumped

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 5:12am PDT

WEEK 10: Day 6 (10.06.2018 - Sunday)

1) Workout Plan - Legs: Hamstrings

  • A1 Push ups x 10 10 10 10 10 @ BW BW BW BW BW
  • A2 Calf raises x 30 30 30 30 30 @ BW BW BW BW BW
  • B Back Squat (Depth Focus) x 15 15 15 15 15 @ 40 40 40 40 40
  • C Bench (Box) Squat x 25 25 25 25 25 @ 40 40 40 40 40 (legs as wider as possible)
  • D Floor (bench) GHR x 10 10 10 10 10 @ BW BW BW BW BW
  • E Stiff-Leg Deadlift x 15 15 15 15 15 @ 40 40 40 40 40
  • F Ab wheel x 15 15 15 15 @ BW BW BW BW
  • G Bike (max tension 8) super slow x @ 20 mins, no seating
This workout speaks numbers:
  • Time: ~110 mins
  • Reps: 585
  • Sets: 34
  • Lifted Weight: 11000
  • When: 19:00 - 20:50 
Legend
  • DB = dumbbell
  • BP = bench press
  • A1, A2/A3 - super set/triple set
  • B, C , D - single sets form a given exercise
  • BW = bodyweight
  • qty - number of dumbbells used

2) Nutrition Plan

  • a cup of coffee
  • a protein shake
  • a banana
  • 200 g lean meat
  • a cup of coffee
  • 100 g macaroni with Bulgarian white cheese
  • 20 g organic sour twists
  • 250 g lean meat, a small piece of cake
  • a cup of black tea with some milk

3) Supplements Plan

--> Meal: P+F*
  • 5 gr Fish Oil
  • 10 000 UI Vitamin A (1 day on, 1 day off)
  • 5 000 UI Vitamin D
  • 200 UI Vitamin E​
--> Morning Supplements
  • 50 mg DHEA​
--> Pre-workout Shake
  • 2 g ALCAR
  • 3-6 mg Yohimbine HCL
  • 100 mg Caffeine
  • 1 pre-workout dosage MRM Driven​
  • 1 dosage ALLMAX Nutrition CARBion+
--> Post-workout
  • 1 dosage ALLMAX Nutrition, C:VOL​
--> Before bed
  • 3 mg Melatonin
  • 30 mg L-OptiZinc
  • 1300 mg Magnesium​ malate
  • 2.5 g Creatine
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 1 dosage Zenbu Meal Replacement Powder Shake
  • 2 capsules Pau D'Arco
  • 5 g Collagen
  • 1 dosage Electrolytes drink (when sweating a lot)
  • 1 dosage BCAA (5-10 g) during the day
  • 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

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    Mila Chervenkova, the founder of MilaOnSupplements

    Meet Me

    Hola. I am Mila and I love trying new supplements, testing new workout programs and watching how airplanes take off.
    I love mountain hiking and eating home-made food.
    Everything here is written from experience.

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