Week 5 Report: Workout, Nutrition, and Supplements Plan

WEEK 5: Day 1 (30.04.2018 - Monday)

1) Workout Plan

-> Super set x 4 rounds

• ​Deep push-ups from plates x 5
• Calf raises x 20

-> Super set x 4 rounds

• Burpees x 10
• Front plate shoulder raise x 10 @ 15 kg

-> Super set x 4 rounds

• Biceps hammer curls x 10 @ 11.5 kg per arm
• Triceps on Bench x 15 reps

-> Finisher

• Ab wheel x 4 x 15 reps

Deep push-ups on steroids. Perhaps, next time I should fix a little bit the angle of my elbows. #pushups #fitness #workouts #iamonsupps #iamonsupplements #idontfitin #idoitbetter #backworkout #bodybuilding #beastmode #sunday #strongfemale #strongwomen #homegym #homegymlife #homegymworkout #homeworkout #homeequipment #homefitness

A post shared by Militsa Chervenkova (@milaonsupplements) on May 1, 2018 at 9:38am PDT

---

2) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a cup of coffee
• a protein bar
• a cup of coffee
• a protein powder shake
• 60 g brown rice chips (baked)
• a cup of coffee
• 50 g peanuts
• pre-workout meal - almond butter
• post-workout meal - tomatoes, olives, Bulgarian white cheese

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

WEEK 5: Day 2 (01.05.2018 - Tuesday)

1) Workout Plan

• Deep push-ups from plates x 5 x 5
• Barbell row x 15, 15, 15, 10, 12, 12 @ 30, 35, 40, 40, 35, 30
• Push press x 10, 8, 6, 4, 2, 1 @ 30, 35, 37.5, 40, 45, 45
• Ab wheel x 4 x 15

Ab weel at the end of my every f*cking workout. #iamonsupps #iamonsupplements #workouts #fitness #ft #homegym #absworkout #strongfemale #strongwomen #idoitbetter #idontfitin #femalebodybuilder

A post shared by Militsa Chervenkova (@milaonsupplements) on May 1, 2018 at 10:50am PDT

---

2) Nutrition Plan

• a cup of coffee
• almond butter
• a cup of coffee
• almond butter, a small slice of whole grain bread, dijon mustard, Bulgarian white cheese
• 500 ml energy drink with zero calories
• almond butter
• pre-workout meal – a protein bar
• post-workout meal - tomatoes with Bulgarian white cheese, olives, and olive oil
• baked chicken breasts with herbs
• 1 organic candy drop

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

WEEK 5: Day 3 (02.05.2018 - Wednesday)

Short workout: Deep push-ups from plates (slow) – 5 x 3-5 reps

1) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a protein powder shake
• a cup of coffee
• a handful roasted peanuts
• a cup of coffee
• a handful roasted peanuts
• risotto with veggies and chicken
• 250 ml energy drink, a handful of roasted peanuts
• 1 small slice of wholegrain bread with cream cheese and Bulgarian white cheese
• a cup of coffee
• 30 ml cognac
• 1 wholegrain slice of bread, chicken meat, dijon mustard

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 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

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

WEEK 5: Day 4 (03.05.2018 - Thuesday)

1) Workout Plan

-> Triple set x 4 rounds

• Push-ups x 10
• Air squats with turn x 20
• Calf raises x 20

-> Super set x 4 rounds

• Goblet squat with kettlebell @ 16 kg x 10
• Front squat @ 40 x 5

-> Super set x 4 rounds

• Stiff-Legged Barbell Deadlift @ 40 x 10
• Ab wheel x 10​

I have iron wings and I'm building sh*t

A post shared by Militsa Chervenkova (@milaonsupplements) on Apr 25, 2018 at 12:16pm PDT

---

2) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a protein bar
• a cup of coffee
• 100 g meat, some rice cakes
• grapes, a banana
• a banana
• pre-workout meal - a wholegrain slice of bread, cream cheese
• post-workout - 4 eggs, cheese, a drop of butter, 1/2 protein bar

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

WEEK 5: Day 5 (04.05.2018 - Friday)

1) Nutrition Plan

• a cup of coffee
• 1/2 protein bar
• a cup of coffee
• a banana
• chicken breast with mozzarella, a sandwich with pork and veggies
• a banana, some strawberries
• a cup of coffee
• 100 g meat
• a banana, an apple
• a protein powder shake
• a pack of popcorns, Bulgarian white cheese
• a protein powder shake

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 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

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

WEEK 5: Day 6 (05.05.2018 - Saturday)

1) Workout Plan

-> Super set x 4 rounds

• Push-ups x 10
• Front raise plate x 10 @ 15 

​-> Super set x 4 rounds

• Stiff-Legged Barbell Deadlift @ 40 x 10
• Barbell row @ 40 x 10

​-> Super set x 4 rounds

• Front squat @ 40 x 5
• Leg extensions with a dumbbell @ 15 x 30

​-> 4 sets

• ​Back squat @ 50, 55, 60, 62.5 x 8, 6, 4, 2

-> Super set x 4 rounds

• Calf raises x 20
• Ab wheel x 15

---

2) Nutrition Plan

• a cup of coffee
• chicken breasts, Bulgarian white cheese
• a cup of coffee, lollipop
• 1 small tomato
• a cup of coffee
• pre-workout: 100 g whole grain pasta, 20 g white Bulgarian cheese, 100-150 g chicken meat
• post-workout: tomato, 1/2 cucumber, 100 g chicken, 2 spoons vinegar, 1 spoon olive oil, some beef jerky bites
• a protein powder shake + creatine

---

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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

WEEK 5: Day 7 (06.05.2018 - Sunday)

1) Workout Plan

-> Super set x 4 rounds

• ​Deep push-ups from plates x 5
• Calf raises x 30

-> Super set x 4 rounds

• Air squat with 90 degree jump rotation x 10
• ​Air squat with 180 degree jump rotation x 10

-> 4 sets

• Dumbbell bench press - 2 x @ 18.5, 18.5, 16, 11.5 x 8, 6, 10, 15

-> 2 sets

• Decline Dumbbell Bench Press - 2 x @11.5, 16.5 x 15, 8

-> Super set x 4 rounds

• Incline crunch & twist with a plate  @ 5 x 10 (each side)
• Ab wheel - 4 x 15

---

2) Nutrition Plan

• a cup of coffee
• shake from yogurt, dried berries, 1/2 banana
• a cup of coffee, 1/2 banana, 1 lollipop
• lamb meat, salad, 2 candies 
• a protein powder shake
• post-workout – boiled vegetables with Bulgarian white cheese and some chicken 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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

---

​AFFILIATE DISCLOSE

​In compliance with the FTC guidelines, please assume the following about links and posts on this site:

• Most of the links going to products on Milaonsupplements.com are affiliate links of which I receive a small commission from sales of specific items, but the price is the same for you. As Milaonsupplements.com has grown, so have costs associated with running and maintaining it, and affiliate links are a way I help offset these costs.
• If I post an affiliate link to a product, it is something that I use, support and would recommend without an affiliate link.
• Unless otherwise noted, all reviews are of items I have purchased myself, and I am not paid or compensated in any way.  I do not allow ads on Milaonsupplements.com, so clicking on any links in my sidebar or to posts within my site or non-affiliate link external sites will not earn me commissions in any way.
• My priority is always providing valuable information and resources to help you create positive changes in your life, and I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

​FDA COMPLIANCE

​The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

---