mohamed tarek DURRAHNATION CUSTOMIZED BODYBUILDING PROGRAM mohamed tarek Starting stats, goals and focus Starting weight: 91.5 ke Height: 167 Age: 31 ‘Target: Fat Loss Diet focus: High Protein, Carb cycling, Low fat. Target of 1200 calories (© 100g-220g carb © 220-260 protein © S0gto 70g fat ‘itis to be noted that since no program is replicated and made without generic applications, each food and item's selected by myself. With different macro’s around the internet, itis difficult to get the exact numbers of macros relative to the gram of food, there may be a sight 5-10% deviation. At the end of the day, the number provided above is more accurate to what I'd like you to be doing.* Hi Mohamed, | have done a plan where the cardio and carb cycling will help you lose fat + build muscle. The diet isn’t so hard so please follow it. The cardio is moderate, a little high but doable. ‘The supplements will help you burn fat and build muscle. | know you said you don’t want to use hormones or steroids, so left it as an option, the cycle is very very mild, With this type of diet to lose fat and gain muscle, you have to follow it EXACTLY 110% otherwise you won't see the results you want. The supplements aren’t going to be the main cause of change, its sticking to the diet.Client: mohamed tarek Country: Egypt DURRAHNATION ‘CUSTOMIZED BODYBUILDING PROGRAMS Workout Program Guidelines ‘© Don't focus on sets, focus on when you feel the muscle has been pushed beyond its maximum capacity © Besmart, push yoursel, but ifyou feel a strange ache or sensation in your joint or muscle, it'sa sign to stop immediately and change exercises and go more moderately the rest of the workout. ‘© Think of this philosophy, the muscle only grows when exposed toa stress itis not used to or familiar with © © Asmentioned, we want to maintain your muscle siz, and through cardio and dieting, we reduce the fat. So, heavy, and intense, 3° set is always failure or drop set. Drop set meaning you do 10 reps for example, then do 10 again with half the weight. Day 1: Monday: Chest and Back + Cardio (30 minutes on the step mill) ‘EXERCISE 1: FLAT CHEST SUPERSET WIRH ‘EXERCISE 1: LAT PULL DOWNS| [EXERCISE 2: FLAT DUMBBELL PI SUPERSET WITH EXERCISE 2: BARBELL ROWS EXERCISE 3: CABLE FLIES ‘SUPERSET WITH MACHINE DIPS ‘EXERCISE 4: INCLINE SMITH MACHINE PRESSES) SUPERSET WITH EXERCISE 4: CLOSE GRIP MACHINE ROWS: LAST EXERCISE ON ITS OWN, HYPER, EXTENSIONS FOR LOWER BACK 5 sets —1 warm up set (20 reps), 4 working sets; 15, 10, 8, drop set. superset with Lat pull downs X 4 ~ 15, 12, 10, 10 dropset 4 sets, 12, 10, 10, Superset with Barbell rows X 3, 10, 20, 8 with machine dips, 12, 10, 10 T sets, same weight, same number of reps, 10 reps ‘around, Superset with Close grip machine rows also 7 sets, same like above, Do 1 minute rest between each set. Same weight, and same reps forall 7 sets! sets, 15, 12, 12, 10Cliont: mohamed tarek Gountry: Egypt Day 2: Legs EXERCISE 1: LEG EXTENSIONS DURRAHNATION ‘CUSTOMIZED BODYBUILDING PROGRAMS XS. 20, 15, 12, 12, 10 ‘EXERCISE 2: SQUATS/HACKSQUATS/MACHINE SQUAT X3—warm up, 12, 10, 10 ‘EXERCISE 3: LEG PRESSES: X3— 12, 10, 8 [legs and feet close) ‘EXERCISE 4: WALK NG LLNGES X2~10. 10 (FACH 1FG) Exercise 4: Walking lunges X 210. 10 (each leg) EXERCISE 5: LYING LEG CURIS) 4 sets X15, 12, 10, failure ‘EXERCISE 6: SEATED LEG CURLS ‘A sets X 15, 12, 10, failure ‘SEATED CALVE RAISES, DAY 3: SHOULDERS AND BICEPS/TRICEPS XS sets - 12, 10, 10, 10, 10 +30 MINUTES ON STEP MILL ‘SHOULDER PRESS, EITHER DUMBBELL OR BAR DUMARFII,| ATFRAL RAISE BENT OVER DUMBBELL RAISES: ‘warm up, then pyramid to max Drop sets here on the last max set ‘2.warm up then max FRONT CABLE EZ RAISES 4 sets, pyramid as well but its easy in this one so you will keep going up SHRUGS (TRAPS) Bsets ‘CONCENTRATION DUMBBELL CURLS 23 sets 12, 10, 20 dropset SUPER SET ROPE PILL DOWNS 3 sets x12, 10, 10 dropset HEAVY EZ BAR CURLS 3 sets x12, 10, 10 dropset SUPER SET LYING SKULL CRUSHERS 3 sets x12, 10, 10 dropset CONCENTRATION CABLE CURLS 4 sets x 10, 10, 10, 10 SUPERSET WITH STRAIGHT BAR PUSHDOWN A sets x10, 10, 10, 10 Adavsas vou requested, ‘ABS WORKOUT ~ 4 TIMES PER WEEK AFTER THE CARDIO ‘Start with a warm up of crunches of 20 to 30 reps 2 sets of 15 - 20 repsDURRAHNATION ‘cient: mohamed tarek Country: Egypt CUSTOMIZED BODYBUILOING PROGRAMS ‘SEATED MACHINE CRUNCHES 1 set 15 reps— Use heavy weight LEG RAISES. ‘As many as you can ‘This is the master machine: Diet‘lent: mohamed trek DURRAHNATION ‘Country: Egypt CUSTOMIZED BODYBUILDING PROGRAMS Guidelines * Avoid farmed fish such as tilapia or farmed salmon, though orange roughy is an amazing source (some may find it to be too expensive) ‘© Use lots of herbs and spices when cooking any meal to add flavor and also to make use of their anti-oxidants and anti-inflammatory effects. ‘* Add kale, spinach, or other greens in shakes/smoothies to add fiber and increase nutrition * You will do 1 high carb days, 6 low cab day. © On off days, do not take the carbohydrate and protein powder shake, irstead, eat a meal, ifit's a low carb day, just protein and veggies, ifits high carb day, use carbs with the same macros as the post workout shake. © Chicken is measured before cooking, and also meat. Rice is measured after cooking This day is high carb day 3:30am ‘© 500 ml of water with lemon trenches squeezed © Sgrams of glutamine ‘+ Ltablespoon of apple cider vinegar © Your choice of fat burner 4am -2 whole eggs, 4 egg whites + 1 cup of oatmeal with 1/3 cup of blue berries + mutt vitamin + 2 grams of CLA + turmeric ‘7 am-a shake of 40 grams of whey protein + a banana +2 grams of CLA 10 pm~6 02. of chicken breast with 150 grams of baked potato and a cup of steamed veggies + 2 grams of CLA+1 gram of vitamin C + 400 units of Vitamin E ‘Assume you finish this meal at 1030, at 11 30.am, take the following for pre workout: + 4grams of cituline malate + 2grams of beta alanine + 2grams of betaine + Cupotcoffee Be at the gym at 12 pm. Post workout shake at 1 30 pm: 35 grams of whey isolate +25g of carb powder + 5g bcaa + Seram slutarine + an apple + 2 grams of Learnitine Tartrate 8 30 pm—6 0z of chicken + 200 gram of white rice with a bow of salad with lettuce cucumber, green onion, ‘green pepper, parsley 1 table spoons of extra virgin olve ol, and balsamic vinegar 111.00 pm- sold white tuna can with fresh green vegetables with lemon + 400 units of Vitamin E + 500 mg of magnesion ‘OR a shake of 20 grams of whey isolate + 20 grams of casein protein + a handful of almondssure nonme ure DURRAHNATION Country: Egypt ‘CUSTOMIZED BODYBUILDING PROGRAMS diet Pepsi or Tup or zero coke bake your chicken any herbs on food ketchup in moderation What you should completely limit: © candy chocolates fruit juices BBQ sauces and such sauces with high sugar sugar How to cook your chicken: ‘+ Bake in the oven. No oil. you can do eggs using pam spray, but only a quick spray so it doesn’t stick to the pan, and scramble, + Rice and veggies always steamed. Other supplements to help make process faster: © Yohimbine or Yohime extract (burns fat) * Turmeric [if you have joint pain) © _D-Aspartic Acid (increases natural testosterone) Meal substitutes Carbohydrates Protein Fats Fruits (fiber & | Vegetables Fruits (fiber) Rice Beef Mcroi Bananas Lettuce Potatoes ‘Chicken ‘Avocado ‘Apples ‘Cucumbers ‘Sweet potatoes | Lentils ‘Nats ‘Oranges Bell peppers Oats Tuna ‘Omega 3 ‘Avocado Broccoli Brown rice ‘Orange Roughy ‘Strawberry Ruccola ‘Alaskan Salmon Raspberry Tomatoes Nuts Kiwi Spinach COD fish Fig Carrots Melon KaleCent: mohamed trek DURRAHNATION (Country: Egypt ‘CUSTOMIZED BODYBUILDING PROGRANS, Before bed: 500 mg of GABA (you can go up to 750 me) This is your low carb day 3:30am # soomiaf water with lemon trenches squeezed ‘© Sgrams of glutamine © L tablespoon of apple cider vinegar © Your choice of fat burner. 4am-4 whole e908 + 18 cup of ctl» mut vlarin-+2 grams of CLA han of us 77am a protein shake of 40 grams of whey isolate in water + 10 almonds + 1 gram of vitamin C + 400 units of Vitamin E 110 pm=6 oz. of chicken breast witha cup of steamed veggies + 2 grams of CLA Assume you finish this meal at 10 30, at 130 am, take the following for pre workout: 4 grams ofctruline malate 2 grams of beta alanine 2 grams of betaine Cup of cottes Be at the gym at 12 pm. Post workout shake at 1 30 pm: 35 grams of whey isolate + 5g bcaa + Sgram glutamine + an apple +2 grams of L carnitine Tartrate 8.30 pm -6az.of chicken breast with a bow of salad with lettuce cucumber, green onion, green pepper, parsley, { table spoons of extra virgin lve ol, and balsamic vinegar + 1 gram of vitamin C+ 400 units of ‘Vitamin E + 2 grams of CLA 111.30 pm - white sold tuna can with fresh green vegetables with lemon + 1 gram of vitamin C+ 400 units of ‘Vitamin E +500 mg of magnesium (OR a shake of 20 grams of whey isolate + 20 grams of casein protein + a handful of almonds Before bed: 500 mg of GABA (you can go up to 750 mg) What you are allowed to use: © mustard + salt‘lent mohamed task DURRAHNATION ‘County: Eoypt (CUSTOMIZED BODYBUILDING PROGRAMS Thank you very much for your purchase. If you are happy with this program, please use word of mouth to tell others, as this is what my business depends on. M.A Durrah Diraboi Nutton Ine, Durrahnation Inc, President and Coo Ea paises (By snuicine nt an on —— br! niet ir] a nstagram,