The Muscle Couple is down to the last 12 weeks before our first ever bodybuilding show.

For our readers who train at Las Vegas Athletic Club (LVAC) on Flamingo and 215, you’ve probably seen us with MR as he continues to shock us HIT style.

We’re now getting to the nitty gritty of our diet and preparation.

<NOTE>We obviously deviate from these diets at times due to the pressures of life and children.  We try as much as possible to adhere but sometimes it’s impossible.

Here is an Acronym Primer for our diets.

TDO: Training Days Only (We only consume or perform this on days we lift weights)

NTDO: Non Training Days (The opposite of above)

SBA&J:    Split Between Anh & Jay (We consume a shake or eat something together. Normally Jay will get a bit more than Anh due to size difference)

TMCM:    The Muscle Couple Mix (Protein, Liquid/Powder Carbs, and Glutamine/Creatine mixed together in Shaker Bottle consumed before and during training)

PWS: Post Workout Shake(Protein and Carbs consumed within 15-30 minutes post training)

CSTB: Cardio Stationary Bike (2x a day on Non Training Days and First thing in the morning on Training Days)

GTc: Green Tea Capsules

ALCARc: Acetyl-L Carnitine Capsules

EFAc: Essential Fatty Acid Capsules

VPXMD: VPX Meltdown Thermogenic Supplement

2:1: World’s First 2:1 Protein Bar-32gms Whey Protein and 15gms Carbs-6gms Fiber(More on this company in an upcoming blog)

Jay’s Diet-Supplement and Cardio Schedule

• 6:25am:      1st Thermogenic Dose VPXMD Cap/3GTc/3ALCARc/4 EFAc/
• 6:30am       CSTB-30 minutes with 20 mins of Intervals (5 Mins Warm Up and 5 Mins cool down)
• 7am:            3 Sets of Ab Wheel or Hanging Leg Raises  (Full Rectus Contraction Until Positive Failure)
• 8am:           Meal 1 (Shake -50gms Protein-30gms EFA’s-15gms Carbs) Vitamins-2gms C-800iu’s E-3 caps Bone Up
• 10am:         2nd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc-
• 11am:           2:1 Protein Bar
• 12:30:          Meal 2 (Tuna&Mayo-Broccoli/GreenBeans and Almonds)
• 1:30:             3rd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc
• 3pm:            2:1 Protein Bar
• 4:30pm:      Meal 3 (Tuna&Mayo-Broccoli/GreenBeans-Almonds)
• 6:30pm:      CSTB for 30 Minutes NTDO (Mon-Thur-Sun)
• 6:45pm        Meal 4 TMCM (SBA&J) 60gms Protein 30gms Carbs, 15gms Glutamine, 5gms Creatine)  TDO (T-W-F)
• 7:30pm:       Meal 4-Protein(Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies -NTDO
• 8:30pm:       Meal 5 PWS (80gms Protein and 50 gms Carbs-SBA&J) TDO (T-W-F)
• 9:30pm:       Meal 6-Protein (Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies TDO
• 10pm:           Meal 5 Cassein Shake with 1 Tablespoon of Peanut Butter NTDO (M-Thur-Sun)

Jay weighs 198 Pounds Currently at about 8% Bodyfat

Protein-225-275gms per day (1000kcals daily average)

Carbs-75-150gms per day (460kcals daily average) (Higher amounts on Training Days Only)

Fat-100-150gms per day (1125kcals daily average) (varies due to meat protein source)

Average Daily kcals

2584 @ 13kcals per pound of bodyweight

Depending on how fat loss progresses (ultimate goal of preserving maximum muscle mass) Jay will vary his kcals all the way down to 10kcals per pound.

He will also utilize brief periods of Intermittent Fasting and Caloric Restriction in the last 4 weeks if necessary.

10kcals per pound is not recommended for anyone other than a hardcore advanced dieter.  <More on extreme low calorie diets and dieting in an upcoming blog>

Please feel free to ask questions about any of this.

We’ve put links to the providers of some of the supplements we use as we find them high quality and cost effective.

If you end up ordering from them, please tell them The Muscle Couple sent you. (We don’t receive a single dime or profit from anybody we recommend)

MIHWCS