Three Month Coaching with Heinz Senior, Human Evolution Supplements

[Knowledge0220]

Hey everyone, call me Stevie Jay! I am going through a three month transformation thanks to Heinz Senior International Federation of Bodybuilding and Fitness (IFBB) Pro and Chief Executive Officer (CEO) of Human Evolution Supplements; check them out at www.humanevousa.com and LIKE them on ******** at https://www.********.com/HumanEvolut...nts/?ref=br_rs Their website is packed full of great information, to include, but NOT limited to, diet/training tips and videos from the from the Human Evolution Supplements athletes. You all will be going step-by-step with me through this transformation; I will share with you my diet and which Human Evolution Supplements I am taking to lean out and get shredded for the upcoming summer months! As always, if you have any questions, hit me up!

HUGE thanks to Heinz Senior, IFBB Pro, and CEO of Human Evolution Supplements for the diet, coaching, phone calls, and supplements!

My initial diet is and times I eat are as follows:
DIET

MEAL 1 (0530 hours):
4 egg whites + 1 yolk
4 oz steak
1 cup oatmeal

MEAL 2 (0830 hours):
1 1/2 scoop Pro Maker Hydrolyzed™
1/2 cup oatmeal

MEAL 3 (1100 hours):
6 oz chicken breast
6 oz sweet potato one day and 6 oz of white rice
Salad and vegetables

MEAL 4 (1300 hours):
6 oz chicken breast
6 oz Rice

MEAL 5 (1600 hours):
1 1/2 scoop Pro Maker Hydrolyzed™
20 almonds

MEAL 6 (1800 hours):
6 oz lean steak ( cut of your choice )
vegetables
10 raw almonds

[b][u]Food Breakdown[\b][\u]


Now what you all have been waiting for, the supplements!


This stack was provided to me by to Heinz Senior, IFBB Pro, and CEO of Human Evolution Supplements

Below are my photos prior to starting my three month transformation.

Front Relaxed


Back Relaxed


Side Relaxed


Front Double Bi


Back Double Bi

[FaurckkkMyronn]

In!!!Thanks for adding the ******** and website

[NoCarbsNoSugar]

Good for you!
Will follow along to see your progress.
Best of luck to you.

[Knowledge0220]

Day 1- Back and Biceps

Day 1 on my way to the gym


Cardio
Heinz Senior, IFBB Pro, and CEO of Human Evolution Supplements recommended I do 45 minutes of cardio, which is different from the plan I have been following; thus, I will be doing 45 minutes of cardio each day until he tells me otherwise.



Day 1 post gym


Workout Program/Splits
I am doing 4 weeks 2 shed- I think that will be a GREAT start to this transformation!

Day 1- Back/Biceps
Day 2- Delts/Triceps
Day 3- Active Rest*
Day 4- Legs
Day 5- Chest/Calves
Day 6- Active Rest
Day 7- Active Rest

*(On my Active Rest days I will do some sort of cardio exercise keeping with my target heart rate of 150-165. My Active Rest days could consist of walking, jogging, swimming, or biking.)

My workouts will be on here as well as on my bodyspace account

Day 1- Back/Biceps
For each exercise, I did 1 set of 5 repetitions. For the second set, I did 1 set of 5 repetitions, rested for 5 seconds, dropped the weight, and immediately did 10 more reps. For the final set, I did 1 set of 5 reps, rested for 5 seconds, dropped the weight and did 10 more reps. Then rested 10 seconds while dropping the weight again and did 15 final reps. So, my rest period is always exactly the same as the repetitions completed.

3x 5, 5/10, 5/10/15 (this remained the whole workout) aka 3 Sets, 5 reps, 5 reps/10reps, 5 reps/10reps/15 reps
# = lbs.

Reverse Grip Pulldown - #195, 195/150, 195/150/120
Natural/V-Grip Pulldown – 210, 210/165, 210/165/135
Reverse Grip Machine Row – 180, 180/140, 180/140/100
T Bar Row – 130, 130/115, 130/115/90
Machine Preacher Curl – 100, 100/80, 100/80/60
Cable Curl – 50, 50/35, 50/35/25

45 Minutes of Cardio- Target Heart Rate = 150-165… I walked .5 miles @ 5% incline @ 4mph, then jogged .5 miles @ 2% incline @ 6mph. This remained for the duration of the 45 minute cardio session

Hanging Leg Raises – 3x FAIL ; my FAIL was at 15 (grip gave out)
Calf Raise – 3x #90, 30 reps

I am a huge flavor guy… if it does NOT taste good I will not drink it. Human Evolution Supplements taste amazing! I am in the process of writing a review for the things I have tried (Pro Maker Hydrolyzed Protein, Core Burner, Plasma Blast, Agma 500, and L-Carnitine 1800! As I said in my video they are totally AWESOME! You need to check them out @ at www.humanevousa.com!!!!!!!

Remember, if you all have any questions, comments, or anything feel free to hit me up via private message or post here!

[Knowledge0220]

Day 2 Delts/Triceps
Again this workout consists of the aforementioned sets of 3x 5, 5/10, 5/10/15
Machine Military Press 195, 195/165, 195/165/135
Rear Machine Fly 100, 100/90, 100/90/80
Machine Side Raise 100, 100/80, 100/80/60
Smith Machine Shrug 305, 305/215, 305/215/125
Tricep Cable Push Down (V-Grip) 65, 65/50, 65/50/35
Overhead Tricep Extension (Rope) 50, 50/35, 50/35/20
Close Grip Bench Press 95, 95/85, 95/85/75
Cardio 45 Minutes

For the above exercises I focused on slow reps, and worked HARD to maintain correct form.

Day 3
ACTIVE REST aka Cardio- for this I did 45 minutes of walking at a 6% incline @ 4MPH to keep my heart rate between 150-160

Day 4 Legs
This is where the reps increase to 3 sets of 10, 10/20, 10/20/30
Leg Extension 150, 150/110, 150/110/70
Barbell Hack Squat 155, 155/135, 155/135/105
One-Leg Hamstring Curl 150, 150/120, 150/120/90
Leg Press 210, 210/180, 210/180/110
Cardio 45 minutes

The gym I was at had a broken hack squat machine; I substituted them for Leg Press. For today I focused on the muscle I was working and kept it taught during the exercise… I also did NOT lock-out my legs on any exercise; I did not want to put pressure on my knees and wanted to keep the muscles engaged.

[FaurckkkMyronn]

Looking good man! I just got my meal plan this morning. Started it today but had to modify it a little until I can go to the store. For your cardio on active gym days are you just running on a treadmill or doing something else?

[Knowledge0220]

As far as active cardio is concerned, since it is snowing, I am confined to indoor activities... for those, I will either walk the indoor track, treadmill, swim, indoor soccer. But as of late, I have been hitting the treadmill while watching a movie. How is your meal plan looking? What you eating? Indoor soccer starts soon as well

Looking good man! I just got my meal plan this morning. Started it today but had to modify it a little until I can go to the store. For your cardio on active gym days are you just running on a treadmill or doing something else?

[1morerep1mr]

Rocky ran in the snow before the figth against Drago. Get some!!! LoL! Log is looking good bro.

As far as active cardio is concerned, since it is snowing, I am confined to indoor activities... for those, I will either walk the indoor track, treadmill, swim, indoor soccer. But as of late, I have been hitting the treadmill while watching a movie. How is your meal plan looking? What you eating? Indoor soccer starts soon as well

[Knowledge0220]

Day 5 Chest, Day 6, and Day 7

Day 5
Decline Barbell Bench Press 180, 180/ 165, 180/165/120
Incline Barbell Bench Press 155, 155/115, 155/115/95
Lower Cable Cross 30, 30/20, 30/20/10
Standing Calf Raise 180, 180/160, 180/160/140
Cardio 45 minutes
Twists 300

Day 6
Active Rest aka CARDIO
For this I broke it up- I rowed for 10 min, biked for 10, and treadmill for the remaining 25 minutes

Day 7
Cardio
Treadmill 45 min!

Tomorrow starts Week 2!!!!! I will also be posting my "Week 1 reflections." Stay Tuned!

[1morerep1mr]

Good stuff. How you doing your meals during the week. Cooking all on Sunday or multiple visits to the kitchen?. Any food porn pic?

Day 5 Chest, Day 6, and Day 7

Day 5
Decline Barbell Bench Press 180, 180/ 165, 180/165/120
Incline Barbell Bench Press 155, 155/115, 155/115/95
Lower Cable Cross 30, 30/20, 30/20/10
Standing Calf Raise 180, 180/160, 180/160/140
Cardio 45 minutes
Twists 300

Day 6
Active Rest aka CARDIO
For this I broke it up- I rowed for 10 min, biked for 10, and treadmill for the remaining 25 minutes

Day 7
Cardio
Treadmill 45 min!

Tomorrow starts Week 2!!!!! I will also be posting my "Week 1 reflections." Stay Tuned!

[Knowledge0220]

Good stuff. How you doing your meals during the week. Cooking all on Sunday or multiple visits to the kitchen?. Any food porn pic?

My wife would kill me if I made multiple trips to the kitchen! Tomorrow or Sunday will be my prep day to make all meals BUT Meal #6. That I like to make fresh. Photobucket is being dumb, but soon as I can get back in there I will be posting my meal examples. Then pics of my prepping!

[FaurckkkMyronn]

Nice, photobucket seems to give lots of issues thats why I switched to imgur. Recipes would be cool too if you can for the chicken at least. I have two meals of chicken as well and there seems to be only so much to keep it macro friendly so to speak.

[Knowledge0220]

Week 1 Reflections

This past week was challenging with eating so much, so often. The workouts were great, the cardio for 45 minutes was okay- I watched movies and TV while I did it, which made the time go by faster. Many of my friends are coming to the gym with me and doing what I do to see how they like it. Some are even going to order the supplements just like I gor from Heinz Senior International Federation of Bodybuilding and Fitness (IFBB) Pro and Chief Executive Officer (CEO) of Human Evolution Supplements; check them out at www.humanevousa.com. They have some GREAT sales and BOGO deals! Side note- as noted in the video below, the Plasma Blast is oh so tasty!

[Knowledge0220]

Here are my pictures, same time and day (Saturday) as last week.

Front Relaxed


Back Relaxed


Front Double Bi



Back Double Bi

[NoCarbsNoSugar]

Nice log so far.
Your video is private.

I see you removed the photobucket photos just now, and added them in again.
They are clickable, I hope you realize.
I was gonna fix it for you.
I can help.
If you don't mind that they are clickable, then it's not a big deal.

You look good right from the start of the log... gonna look even better when done
Enjoying your log!

[NoCarbsNoSugar]

see... this photo is NOT clickable
I can delete this post if you want
just ask

[Knowledge0220]

Day 8 Back and Biceps

We will be adding a second set identical to the first. For instance, our first set is 10 reps, then the second set will also be for 10 reps. Only following these two straight sets do we begin the dropsets. The third set is 10 reps, rest for 10 seconds, then drop the weight and do 20 reps. The final set you’ll do 10 reps, then drop the weight, rest for 10 seconds and do 20 reps, then rest for 20 seconds and do 10 reps.

10, 10, 10/20, 10/20/10
Leverage ISO Row 165, 165, 165/150, 165/150/150
Bent Over Two Dumbbell Row 70, 70, 70/45, 70/45/45
Bent Over Barbell Row 85, 85, 85/65, 85/65/65
Wide Grip Lat Pulldown 165, 165, 165/120, 165/120/120
Spider Curl 65, 65, 65/45, 65/45/45
High Cable Curl 25, 25, 25/20/20

Post Gym


Partial Prepping aka Food Pr0n


Meal 1


Meal 2


Meal 3

[Knowledge0220]

I do either grilled chicken (on BBQ) or cooked in a pan. I do however, make my on seasonings with little or no salt. I will post the recipes for those tomorrow.

Nice, photobucket seems to give lots of issues thats why I switched to imgur. Recipes would be cool too if you can for the chicken at least. I have two meals of chicken as well and there seems to be only so much to keep it macro friendly so to speak.

[Knowledge0220]

Day 9 Delts and Triceps

10,10,10/20,10/20/10

Seated Bent Over Rear Delt Raise 30,30,30/20,30/20/20
Shoulder Press 195,195,195/120,195/120/120
Side Lat Raise 25,25,25/20,25/20/20
Upright Row 85,85,85/65,85//65/65
Tricep Push Down 65,65,65/42,65/42/42
Reverse Tricep Push Down 50,50,50/30,50/30/30
Lying Tricep Extension 75,75,75/55,75/55/55

Cardio 45 Min

For some reason today was extremely tiring; however, I muscled through it and I can really feel it in my back and triceps. Taking a shower was really difficult.

Pointers for this workout:

Go slow, take your time- it is A LOT to finish. If needed institute a rest pause into your workout; this will ensure you finish this workout. And as always, maintain good form, don't get sloppy just to say you put up more weight.

[1morerep1mr]

How your rest day looks like? Rest is equal important as nutrition and training day. That migth be an issue and the "why" you felt tired. Other than that, keep it up!

[Knowledge0220]

My rest day consists of active cardio; whether that be treadmill, swimming, or soccer. As of late I have been doing treadmill, due to the swimming pool being closed and soccer not starting for another month. I think I was tired for that one because my kiddos did not want to sleep and woke up numerous times during the night. But I 100% agree with you in the fact that rest is equally important as nutrition and training!

How your rest day looks like? Rest is equal important as nutrition and training day. That migth be an issue and the "why" you felt tired. Other than that, keep it up!

[Knowledge0220]

Day 11, Legs

Leg Curl 150, 150, 150/110, 150/110/110
Leg Extension 150, 150, 150/110, 150/110/110
Leg Press 240, 240, 240/150, 240/150/150
Squat 195, 195, 195/150, 195/150/150
Cardio 45 Min treadmill

Tip of the Day: SLOW, go slow, do not hurry with the heavy weight and injure yourself. Institute a rest, pause if you need to; just do not rest too long!

Thought of the day: Plasma Blast, tastes amazing kinda like strawberry, fruit punch milk shake!

[1morerep1mr]

Good stuff brother. Looking forward for progress photos.

My rest day consists of active cardio; whether that be treadmill, swimming, or soccer. As of late I have been doing treadmill, due to the swimming pool being closed and soccer not starting for another month. I think I was tired for that one because my kiddos did not want to sleep and woke up numerous times during the night. But I 100% agree with you in the fact that rest is equally important as nutrition and training!

[Knowledge0220]

Soon enough you all will get some more progress photos; I try to do them each Saturday at the same time and place. This time I will wear the same thing I wore so you all can see the difference (thank my wife for that idea.)

Good stuff brother. Looking forward for progress photos.

[FaurckkkMyronn]

Great looking forward to it. Any chance you can start leaving some store reviews? Maybe for flavor splash c and pro maker protein?

[Knowledge0220]

Done and done! I was enjoying them too much!

Great looking forward to it. Any chance you can start leaving some store reviews? Maybe for flavor splash c and pro maker protein?

[1morerep1mr]

Done and done! I was enjoying them too much!

Can you post the links here too for the followers to see it! Keep pushing! Thanks.

[Knowledge0220]

That I can do! I will post my review links here for all to see- thus far, the Plasma Blast is my favorite thing EVER!!!!!

Can you post the links here too for the followers to see it! Keep pushing! Thanks.

[1morerep1mr]

That I can do! I will post my review links here for all to see- thus far, the Plasma Blast is my favorite thing EVER!!!!!

Taste awesome for sure. Great ratios too!

[Knowledge0220]

Guys! Check out my review of the supps I had! They ALL are awesome!

http://www.bodybuilding.com/store/hu...ydrolyzed.html

http://www.bodybuilding.com/store/hu...re-burner.html

http://www.bodybuilding.com/store/hu...carnitine.html

http://www.bodybuilding.com/store/hu...tine-1800.html

More to come, stay tuned!!!