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Steven Recomp Slow Cut Plan

The document provides a 4 day training split and recomp/slow cut diet plan. It includes supplements and PED recommendations for a 16 week cycle, as well as a cardio plan starting at 20 minutes per day and increasing by 5 minutes each week.

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Wu Jingbiao
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45 views

Steven Recomp Slow Cut Plan

The document provides a 4 day training split and recomp/slow cut diet plan. It includes supplements and PED recommendations for a 16 week cycle, as well as a cardio plan starting at 20 minutes per day and increasing by 5 minutes each week.

Uploaded by

Wu Jingbiao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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I.

Training:
4 day split. Hany Rambod style FST-7 training. Do some googling to see the theory by the
program. Lots of example workouts on youtube. You will need to have some autonomy for
exercise selection and it’s okay to choose relatively more machines since you are 37. Ideally we’ll
be able to do at least one free weight exercise per bodypart. You won’t need a separate shoulder
day and can just hit some shoulder prehab/rehab work followed by a few delt raise variations
before chest training. This is a really good way of warming up for chest training by getting a lot of
blood flowing into the shoulders to prevent injury. But if you want to train 5 days per week a
dedicated shoulder day OR splitting quads and hamstrings and keeping shoulders at the end of
chest is okay. Since you’re doing BJJ I think 4x/wk is probably optimal and that’s what I’ll be
doing as well, though our exercise selection won’t be the same.

Monday
Back+biceps

Tuesday
Delts+Chest+Triceps

Wednesday BJJ

Thursday
Legs

Friday
Arms

Saturday
BJJ

Sunday complete rest if possible, but go to bjj if you must

II. Recomp/Slow Cut Dieting Plan

We’ll follow a carb cycling template with 1 high carb day per week, but we may add a second one
non-consecutive high day depending on response and hunger levels. Although there’s a lot of ways
to organize this, let’s start with the simplest way.. Lets start with eating around a slight deficit on
chest+back+arm days (medium days), surplus on leg day (high day, optional cheat meal at the end
for sanity’s sake), and big deficit on off days (low carb day which will eventually remove all
starchy carbs). It’s going to take some time to learn your metabolism and daily expenditure just
from life so I’m estimating with our starting amounts.

I’ve written chicken breast here, but if you want to make a substitution of ground turkey, 93%+
lean ground beef, some sort of lean white fish like cod or tilapia, or anything like that this is also
fine and actually desirable to get a more balanced micronutrient profile and for sanity/variety.

We are only going to use insulin on high carb days, but if you’re responding well to it we might
implement it post workout on medium days also.

Low Day Diet (days off weight training)


Meal 1
50g of oats cooked in almond milk, add one scoop of whey and a cup of berries of your choice
after cooking. Cook it up really soft and volumized. We may end up adding nut butter to this later
Whole egg+200ml egg whites+spinache/mushrooms/veggies of choice scrambled or in an omlette

Meals 2 and 3
150g chicken breast measured cooked, 75g greens of choice (ideally green beans or asparagus),
200g white potato measured cooked. Add approximately 10g of grass fed butter to the potatoes.
It’s about 8g of added fats per meal.

Meal 4: same as above but remove potato

Meal 5
Repeat Meal 1

Medium Day Diet (arm day, chest+delt day, back day)


Meal 1
50g of oats cooked in almond milk, add one scoop of whey and a cup of berries of your choice
after cooking
Whole egg+200ml egg whites+spinache/mushrooms/veggies of choice scrambled or in an omelet

Meal 2-4
150g chicken breast measured cooked, 75g greens of choice (ideally green beans or asparagus),
250g white potato measured cooked. Add approximately 10g of grass fed butter to the potatoes.
It’s about 8g of added fats per meal.

Intraworkout: 600ml Gatorade (assuming its also sold in 600ml bottles in Vietnam), add 25g of
carbs from highly branched cyclic dextrins. These are common intraworkout carb powders that are
really cheap and easy to find.

Meal 5
Same as meal 1

High day diet (leg day)


Meal 1
Protein pancakes or egg white French toast with syrup or honey and fruit of choice.
Approximately 125g carbs and 50g protein worth. Have 5iu of Humalog insulin with this meal
Meal 2-4
100g chicken breast and 220g cooked white rice, 75g greens. Add about 20-30g carbs worth of
fruit to each meal.

To both the pre and post workout meals add about 50-60g of carbs from poptarts, kids cereal, rice
Krispie treats, or low fat/high sugar food of choice to whichever of these meals is the pre-workout
meal.. It can be as basic as white bread+honey if you’re worried about digestive distress. Bagels or
muffins are a good option as well, but we’re shooting for around 60g added carbs to these two
meals. 5iu of insulin with two of these meals.

Intraworkout: 600ml Gatorade (assuming its also sold in 600ml bottles in Vietnam), add 25g of
carbs from highly branched cyclic dextrins. These are common intraworkout carb powders that are
really cheap and easy to find.

Meal 5
Cheat meal of choice. Try to keep it reasonable on the dietary fats but this is your time to satiate
any weird cravings you’ve been getting so if you want pizza/burgers/fried chicken/whatever, just
keep it reasonable and keep this meal under around 1200 calories. Something like Sushi is a really
good choice if you aren’t craving junk and want a cheat that’s more consistent with maintaining
performance in the gym and less about maintaining sanity. But you’re probably not a robot so it’s
okay to have something more ‘fun” than sushi here.

This is a “rough draft” diet and we may adjust food upward or downward or add/remove things
based on how this feels and works in the first 2-3 weeks.

III. OTC supplements:


Multivitamin
ZMA pre-bed
NAC
Liv 52
Milk Thistle
Tudca
Creatine about 5g in the intraworkout shake should be fine
Athletic greens if its available
Metformin if it doesn’t bother your stomach
Berberine if it does bother your stomach
Fish Oil

The liver is incredibly importance in actually producing and storing glycogen. We need to do
everything we can to keep it strong and healthy even though we’re not really running any liver
toxic compounds until the final 8 weeks of the cut. Training itself is still a reasonable stress on the
liver so that’s why we’re taking all those liver supplements. Think of it as sort of prophylactic.

IV. PEDS: AAS+gh


16 weeks
Weeks 1-8
Take a 3ml pin with 250mg test (1cc), 300mg equipoise (1cc), and 50mg tren ace (0.5cc) and take
that EOD (Every other day) Weekly totals are around 875 test,, 1050 EQ, and 175 tren ace. We can
use masteron or primobolan (long estered ones) instead of EQ, it’s up to you. (20mg anavar daily
year round) You can rotate sites between delts and glutes.
4ius of growth hormone daily

Weeks 8-16
Same as above, add 50mg/day oral winstrol and 10mg/day oral superdrol

V. PEDs: Fat burners


Every morning first thing before eating: clenbuterol, yohimbine, caffeine, synephrine. Start low
and taper up according to your own comfort level. If it interferes with sleep, don’t increase the
dose yet and find a dose low enough such that your sleep is still reasonably good. My
recommended starting doses: 10mcg clenbuterol, 2.5mg yohimbine, 50mg caffeine, and 5mg
synephrine. It actually is important that you do cardio fasted on this immediately, so I’ll have you
still doing 20 minutes even on BJJ days, but if you feel like you need lower intensity like 110-120
HR to still perform well in BJJ that’s okay. Same thing for leg days; do the cardio 7x/wk morning
fasted in the AM with these fat burners in your system, but you can go a bit easier if you find it’s
messing with your leg days or bjj too much.

IV. Cardio
Start at 20 minutes first thing after rising and taking the fat burning PEDs. Every week we’re
going to add 5 minutes to each session while maintaining 7 sessions per week until we reach an
hour in week 8. If you’re responding well, we won’t go above 45 minutes. Although I need you
doing this on the BJJ days too, you can keep the duration as low as 30 minutes and reduce the
intensity level on the BJJ days.

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