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Exclusive Access To My No Bullshit 30-Day Experiments

Week 14 Report: Workout, Nutrition, and Supplements Plan

19/7/2018

 
Week 14 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.

​1) Supplements Plan for Workout Days

--> 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 or 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
  • 1.5 g - 3 g HMB powder (great for faster recovery)
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 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

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

2) Supplements Plan for Non-Workout Days

--> 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
  • 1.5 g - 3 g HMB powder (great for faster recovery)
​--> Other Supplements
  • 500 mg Vitamin C
  • 1-2 dosages Whey Protein Powder
  • 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

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

​WEEK 14: Day 1 (02.07.2018 - Monday)

1) Nutrition Plan

  • a cup of coffee
  • 400 g yogurt 3.5% fats
  • a cup of coffee
  • sandwich with roasted chicken, salad, tortilla
  • 4 candies, some kernels
  • a cup of coffee
  • 6 more candies
  • mozzarella
  • tuna

"50% of exercise science is coming up with long sciency names for things Arnold was doing 45 years ago." via @testosteronenation _ #iamonsupplements #iamonsupps #milaonsupplements #tnation #arnoldschwarzenegger #facts #fitness #bodybuilding

A post shared by Mila Chervenkova (@milaonsupplements) on Jul 5, 2018 at 11:08am PDT


2) Supplements Plan for Non-Workout Days

​WEEK 14: Day 2 (03.07.2018 - Tuesday)

1) Workout Plan - Back + Biceps

  • A1 Push-ups from plates (depth) x 5 5 5 5 @ BW BW BW BW (super slow and strict)
  • A2 Calf raises x 25 25 25 25 @ 16 16 16 16
  • B Deadlift x 12 12 12 12 @ 60 60 60 60
  • C Back flyes x 15 15 15 15 2 @ 5 5 5 5 plates
  • D Barbell row x 8 8 8 8 @ 40 40 40 40 (two different grips)
  • E Barbell shrugs behind back x 15 15 15 15 @ 20 20 20 20
  • F Barbell biceps curls x 10 10 10 10 @ 20 20 20 20
  • G Ab wheel x 10 10 10 10 @ BW BW BW BW
This workout speaks numbers:
  • Time: ~90 mins
  • Reps: 400
  • Sets: 32
  • Lifted Weight: 8360
  • When: 20:45-22:15

2) Nutrition Plan

  • a cup of coffee
  • milk with some oats
  • a cup of coffee
  • chicken with rice, broccoli, and green beans
  • a cup of coffee
  • 1 apricot, 2 candies
  • a cup of black tea with some milk
  • a cup of coffee
  • 1 banana
  • pre-workout meal: chicken with rice, broccoli, and green beans
  • post-workout meal: broccoli, chicken, some rice
  • a protein shake

​3) Supplements Plan for Workout Days

​WEEK 14: Day 3 (04.07.2018 - Wednesday)

1) Nutrition Plan

​a cup of coffee
3 eggs, 150 ml milk
a cup of coffee
a banana
a cup of coffee
an apple
chicken meat, broccoli, and green beans
a cup of black tea with some milk
2 eggs, 100 ml milk
a protein shake

2) Supplements Plan for Non-Workout Days

Driven | Pre-Workout Booster by @mrm_usa _ Driven is the first pre-workout formula developed with pure ingredients to support your body’s complex metabolic activity. _ No artificial aftertaste. Smooth texture. Easily soluble. Strawberry-kiwi. Put ice cubes in your shake. It's refreshing. _ #iamonsupplements #iamonsupps #milaonsupplements #preworkout #prework #preworkoutdrink #preworkouts #supplements #booster #power #strength #stamina

A post shared by Mila Chervenkova (@milaonsupplements) on Jun 1, 2018 at 10:53pm PDT

​WEEK 14: Day 4 (05.07.2018 - Thursday)

1) Workout Plan - Legs: Quads

  • A1 Push-ups x 10 10 10 10 @ BW BW BW BW (chest to the ground)
  • A2 Calf raises x 25 25 25 25 @ 16 16 16 16
  • B Front squat with a pause (down) x 5 5 5 @ 30 30 30 (5 secs hold)
  • C Cannonball front squat x 10 10 10 10 @ 40 40 40 40
  • D Lunges (by smith.julian) x 15 15 15 15 2 @ 5 5 5 5 per leg
  • E Goblet squat DB (by smith.julian) x 15 15 15 15 @ 16 16 16 16
  • F Leg extensions with a dumbbell x 25 25 25 25 @ 21 21 21 21 (with a pause)
  • G Ab wheel x 25 25 @ BW BW
This workout speaks numbers:
  • Time: ~80 mins
  • Reps: 525
  • Sets: 31
  • Lifted Weight: 6310
  • When: 21:15-22:35

2) Nutrition Plan

  • a cup of coffee
  • 3 egg whites, 50 g oats, 100 ml milk
  • a cup of coffee
  • 200 g lean meat with veggies, baked potatoes
  • a cup of coffee
  • 3 candies
  • 200 g meat with vegetables, baked potatoes
  • a cup of black tea with some milk

​3) Supplements Plan for Workout Days

​WEEK 14: Day 5 (06.07.2018 - Friday)

1) Nutrition Plan

  • ​a cup of coffee
  • 3 egg yolks, 100 ml milk
  • some-many cups of coffee
  • 2 sandwiches, 3 candies
  • salami, brown rice chips
  • some roasted peanuts
  • a protein powder with ice cubes

2) Supplements Plan for Non-Workout Days

​WEEK 14: Day 6 (07.07.2018 - Saturday)

1) Workout Plan - Legs: Hamstrings

  • A1 Push ups from a bench x 10 10 10 10 @ BW BW BW BW
  • A2 Calf raises x 30 30 30 30 @ 16 16 16 16 (kettlebell in hands)
  • B Back Squat (Depth Focus) x 10 10 10 10 8 8 @ 40 50 55 60 70 70 (half motion @70)
  • C Deficit barbell stiff-leg deadlift (by smith.julian) x 12 12 12 12 @ 40 40 40 40
  • D GH raises x 10 10 10 10 @ BW BW BW BW
  • E Dumbell sumo squat x 15 15 15 15 @ 30 30 30 30
  • F Ab wheel x 25 25 @ BW BW
  • G Bike (max tension 8) super slow x @ 12 mins, no seating
This workout speaks numbers:
  • Time: ~110 mins
  • Reps: 414
  • Sets: 28
  • Lifted Weight: 8810
  • When: 19:00-20:50

Pumpkin Spice: Peanut Butter Blended with Pumpkin Pie Spice by @peanutbutterco @iherb _ I am a huge peanut butter fan. And this #peanutbutter is currently on top. This is how a true love should taste. Super smooth texture. A little □ added because of the #ginger. And then the fire is calmed by a very gentle #cinnamon taste. And this □ butter is blended with #pumpkin seeds. _ □ I tried it with apples □ □ I tried it with a...spoon □ □ I think that this peanut butter will taste even better with a pumpkin/apple pie. _ #iamonsupps #iamonsupplements #milaonsupplements #food #foodie #foodstagram #foodporn #peanuts #supplementreviews #supplements #iherb #healthy #fitness #bodybuilding #diet #apple #applepie #pumpkinpie #pumpkinspice

A post shared by Mila Chervenkova (@milaonsupplements) on Jul 8, 2018 at 10:21am PDT


2) Nutrition Plan

  • a cup of coffee
  • milk with oats
  • a cup of coffee
  • salami with brown rice chips
  • a cup of coffee
  • a cup of black tea with some milk
  • a cup of coffee
  • chicken, 200 g yogurt
  • a protein powder, some chicken

​3) Supplements Plan for Workout Days

​WEEK 14: Day 7 (08.07.2018 - Sunday)

1) Workout Plan: Morning: 30 min Stationary Bike Cardio + Evening: Shoulders, Chests, Triceps

Morning session:
  • 30 mins cardio on a stationary bike, no seating.

Night Session:
  • ​A1 Deep push ups from plates (super strict) x 10 10 10 10 BW BW BW BW
  • A2 Seated calf raises x 30 30 30 30 31 31 31 31
  • B Push Press (barbell) x 5 5 3 2 2 @ 40 42.5 45 47.5 47.5 (bad lifting, knee pain + some vertigo and I had to stop)
  • C1 Hanging DB side laterals x 10 10 10 10 2 @ 7.5 5 7.5 5
  • C2 Seatad DB side laterals x 10 10 10 10 2 @ 5 5 5 5 2/3 of the whole motion
  • D1 Reverse grip incline DB press x 10 10 10 2 @ 13.5 13.5 13.5
  • D2 Leg raises x 10 10 10
  • E1 Decline Dumbbell Bench Press x 10 10 10 2 @ 13.5 13.5 13.5
  • E2 Crunches + Side twists (left/righ) x 10 10 10 10 @ 5 5 5 5
  • F Lying DB kickbacks (bench) x 15 15 15 15 2 @ 5 5 5 5
  • G Bike (max tension 8) super slow x @ 20 mins, no seating
This workout speaks numbers:
  • Time: ~95 mins
  • Reps: 447
  • Sets: 38
  • Lifted Weight: 7877.5
  • When: 20:30-22:05

2) Nutrition Plan

  • 4 cups of coffee
  • oats with some milk
  • 2 cups of black tea with some milk
  • 3 eggs
  • 400 g chicken
  • green beans and broccoli
  • baked potatoes with herbs (300 g)
  • a protein shake
  • some roasted peanuts

​3) Supplements Plan for Workout Days


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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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