Frontloading testosterone explained.

Days 1, 2, 3 and day 4 (take away 400 kcal on day time of day 4)

Diet
Proteins - 250 grams
Fats - 55 grams
Total calories - 1500 kcal

5 meals a day
Meal 1 (7-8 AM) - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 (11-12 AM) - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 (3-4 PM) - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4 (7-8 PM) - 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 (10-11 PM) - 50 g proteins / 11 g fat
1 scoop of casein, 1 scoop of whey, mct oil

Training for day 1 - Chest, back and shoulders
machine flat bench - 4 x 15-20
machine incline press - 4 x 15-20
cable flies - 4 x 15-20
seated cable rows - 4 x 15-20
pull-downs - 4 x 15-20
barbell bent over rows - 4 x 15-20
cable lateral raises - 4 x 15-20
shoulder press machine - 4 x 15-20
rear lateral raises - 4 x 15-20

Training for day 2 - Legs, arms and abs
Leg press - 4 x 15-20
Leg extensions - 4 x 15-20
Seated leg curls - 4 x 15-20
Stationary lunges - 4 x 15-20
Standing calf raises - 6 x 15-20
Standing barbell curls - 4 x 15-20
Preacher curls machine - 4 x 15-20
Cable overhead triceps extension - 4 x 15-20
Dips - 4 x 15-20

Cardio to be done on days 1, 2, 3, morning of day 4 and day 7
- 45 minutes on empty stomach in the morning, 45 minutes in the evening


evening of day 4 - carb load of 1000grams begins pre workout

HIT workout
Leg extensions - 2 x 6-12
Leg curls - 2 x 6-12
Leg press - 2 x 6-12
Barbell rows - 2 x 6-12
Pull downs - 2 x 6-12
Straight arm push downs - 2 x 6-12
Dumbbell press - 2 x 6-12
Lateral raise - 2 x 6-12
Incline machine press - 2 x 6-12
Flat bench press - 2 x 6-12
Barbell curls - 2 x 6-12
Pushdowns - 2 x 6-12
Hammer curls - 2 x 6-12

Pre workout
Pro - 25g
Carb - 30g
1 scoop whey, 1 scoop creatine
Post workout nutrition
Pro - 50g
Carb - 100g
1 scoop whey, 1 scoop casein, 2 cinnamon bagels, 150ml skimmed milk
Meal 1
Pro - 25g
Carb - 100g
100g chicken, white noodles, sweet and sour sauce
Meal 2
Pro - 25g
Carb - 100g
100g chicken, whites noodles, tomato sauce, 1 cinnamon bagel

Day 5 - Carb up and rest day

Carbs - 700g
Proteins - 300g
Fats - low

Meal 1 - carb - 100g / pro - 40g
Frosted wheat’s with skimmed milk, 1 scoop whey
Meal 2 - carb - 100g / pro - 40g
2 bagels and jam, 1 scoop of whey, 4 egg whites
Meal 3 - carb - 100g / pro - 40g
2 bagels and jam, 1 scoop of whey, 4 egg whites
Meal 4 - carb - 100g / pro - 40g
150g chicken, noodles and tomato sauce
Meal 5 - carb - 100g / pro - 40g
1 bagel and jam, noodles, 150 g chicken
Meal 6 - carb - 100g / pro - 40g
Sweet potatoes, 150g lean mice steak
Meal 7 - carb - 100g / pro - 40g
Cottage cheese, whole wheat pasta and tomato sauce

Day 6 - 5x5 workout

Squat - 5x5
Leg extensions - 2 x 6-12
Calf raise - 2 x 6-12
Bench - 5x5
Clean and press - 3 x 5
Dumbbell skull crushers - 2 x 6-12
Deadlift - 5x5
Chins - 2 x 6-12
Barbell curls - 2 x 6-12
Hanging leg raises - 2 x 12-15

Diet
Protien - 350g
Fats - 66g
Total kcal - 2000kcal

Meal 1 - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4- 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 - 50 g proteins / 11 g fat
200g chicken, brazil nuts
Meal 6 - 100 g protein / fat 11g fat
2 scoop whey, 2 scoop casein, 2 tsp omega oil


Day 7 - rest

Diet
Proteins - 250 grams
Fats - 55 grams
Total calories - 1500 kcal

5 meals a day
Meal 1 (7-8 AM) - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 (11-12 AM) - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 (3-4 PM) - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4 (7-8 PM) - 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 (10-11 PM) - 50 g proteins / 11 g fat
1 scoop of casein, 1 scoop of whey, mct oil