Week 1

3x1 S-Blade (2x with a meal 1x before training)

4 - 5 Training units strength 40 min + 40 min cardio each

Week 2

3x1 S-Blade (2x with a meal 1x before training)

4 - 5 Training units strength 40 min + 40 min cardio each

Week 3

3x1 S-Blade (2x with a meal 1x before training)

4 - 5 Training units strength 40 min + 40 min cardio each

Week 4

3x1 S-Blade (2x with a meal 1x before training)

3 - 4 Training units strength 30 min + 40 min cardio each

Week 5

2x1 S-Blade (1x with a meal 1x before training)

3 - 4 Training units strength 30 min + 40 min cardio each

Week 6

OFF 2x 10 g each glutamine/creatine/dextrose mix daily

2 - 3 Training units strength 30 min + 30 min cardio each

Week 7

OFF 2x 10 g each glutamine/creatine/dextrose mix daily

2 - 3 Training units strength 30 min + 30 min cardio each

Week 8

OFF 2x 10 g each glutamine/creatine/dextrose mix daily

2 - 3 Training units strength 30 min + 30 min cardio each

Week 9

OFF 2x 10 g each glutamine/creatine/dextrose mix daily

2 - 3 Training units strength 30 min + 30 min cardio each

Week 10

OFF 2x 10 g each glutamine/creatine/dextrose mix daily

2 - 3 Training units strength 30 min + 30 min cardio each

Week 11

3x1 S-Blade (2x with a meal 1x before training)

4 - 5 Training units strength 40 min + 40 min cardio each

Week 12

3x1 S-Blade (2x with a meal 1x before training)

4 - 5 Training units strength 40 min + 40 min cardio each

Diet should be balanced and rich in proteins,  5 meals daily

Potassium 750 - 1000 mg daily

Fluid supply should be 5-7 litres per day

No to little alcohol (max 1-2 beers)

Vitamins and trace elements especially in weeks 1 - 5

No drugs, XTC, cocaine, etc.  maximum 10 to 20 mg ephedrine before training

No dairy products

300-500 kcal in terms of basal metabolic rate should be saved per day, i.e. if the

Vitamin C 2- 3000 mg daily

basal metabolic rate is 2,000 daily, a max. of 1,500 kcal should be supplied.

Magnesium 500 - 1000 mg daily