1. Whey Protein and Creatine
Taken every morning, 24g whey protein (1 scoop), 5g creatine (2 tsp), 1g matcha (1/4 tsp)
- Added Matcha for caffeine and appetite increment
- Consumption changed from training days to include rest days. Everyday 1 protein shake, for improved protein intake and muscle growth recovery
2. Supplements
Taken daily, total 7 pills, including fish oil, multivitamin, ashwagandha, maca root, biotin, prostate support, testosterone support
- Consumption changed from training days to include rest days. Everyday supplementation, for consistency of supplement support
- Added Fadogia Agrestis and Tongkat Ali, to increase testosterone support for energy and libido
3. Heat therapy
Once a week. 15min interval x 4 cycles. 5-10 minutes rest in between.
- Converted from infrared sauna / steam sauna / onsen pool to proper dry traditional sauna for best results for hypertrophy protocol
4. Workouts
5 times a week weekdays. Body part plus legs plus abs per session within 90 minutes
- Changed to morning workouts for better mood enhancement through the day