Cory Holly - Typical Year Round Standard Diet followed by my competition strategy 100 days out from contest day. One hundred days is segmented by divisions of training intensity, exercise variation and volume & number of sets and reps. It also includes a steady pace and gradual diminution of food both in terms of energy yield and chemistry effect.

Upon Rising

• 250ml filtered water
• 100ml freshly squeezed grapefruit/lemon juice (add 1 tsp. calcium ascorbate powder)

Take Supplements

• 2g tyrosine
• 2 100mg caps CoQ10

1 cup fresh ground organic strong black coffee

Pre-Workout Shake

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp protein concentrate
• 2-4 T. hemp or flax seed seed oil
• 5g Spirulina or Chlorella powder
• 5g L-glutamine powder
• 5g D-Ribose powder
• 5g Recovery Mix
• 250g mixed fruit (papaya, mango, berries)

Take Supplements

• Vitamin complex
• Mineral complex
• 10 caps Halibut Liver Oil (10,000 A | 400 D)
• 2 g Vitamin E d-alpha tocopherol (5 x 400mg)
• 100mg Grape seed extract
• 200mg alpha-lipoic acid (R+)
• 2g HMB

Five Steps to Health Workout Program

Drink 1 liter filtered water (add Vit C/Electrolyte powder)

1. Warm-up
2. Resistance Training (One Bodypart)
3. Core Training
4. Cardio (interval)
5. Full Body Stretch

Post-Workout Shake (shake up in water at gym)

• 250ml filtered water
• 25g whey protein isolate
• 25g hemp protein concentrate
• 5g Spirulina or Chlorella powder
• 5g L-glutamine powder
• 5g D-Ribose powder
• 5g calcium ascorbate powder
• 5g Creatine Monohydrate powder (postworkout only)
• 5g Recovery mix

Take Supplements

• Vitamin complex
• Mineral complex
• 100mg Grape seed extract
• 200mg alpha-lipoic acid (R+)
• 2g HMB

Meal

• 100-200g sardines, mackerel, herring, turkey breast, bison, lamb, etc...
• 12 diced Raw vegetables (carrots, broccoli, cucumber, mushrooms, radishes, cauliflower, celery, etc…)
• Salad Dressing (extra virgin olive oil, Balsamic vinegar)

1 cup herbal tea

Meal

• Large green salad (same dressing as vege dip)
• Bison, top round, halibut, turkey breast, salmon, etc…
• Steamed kale, mustard greens, broccoli, green beans, etc…with ghee (clarified butter)
• Brown or wild rice, yams, lentils, etc…

1 cup herbal tea

No eating after 6pm Time Restricted Eating

Evening Walk 20 minutes

Filtered Water 30ml per kg of lean mass consumed throughout the day between meals (not with meals)

Contest Diet & Training Routine – 100 Days Out

Day 100 – 70

• Regular workout schedule
• Increase evening walk to 30 minutes
• Cut out starchy carbs normally eaten with evening meal
• No bread or flour
• Alcohol – 1-2 days per week only (beer or wine)

Day 69 – 39

• Regular workout schedule
• Cut out carbs normally taken after post-workout shake
• No red meat, all animal protein <20% fat
• Increase protein intake by 20%
• Alcohol – 1 day per week only (beer or wine)
• Practice mandatory poses for 15 minutes

Day 38 – 15

• Regular workout schedule
• Cut out salad dressing oil & vege dip
• No ghee or feta (no dairy)
• No alcohol
• Walk up & down stairs with high knees for 30 minutes (medium pace)
• Practice mandatory poses and posing routine for 30 minutes

Day 14 – 5 (10 days)

• Double-split gym routine (two workouts daily)
• No shakes, No fruit, No vegetables, No carbs
• 8-10 small meals throughout the day of tuna sashimi, turkey or white fish mixed with egg whites (fresh lemon juice & spices acceptable)
• Increase exercise volume – increase reps & sets
• Wind sprints – 60 meters x 6 (after morning workout)
• Practice mandatory poses and posing routine for 30 minutes

Day 4 – 1

• Begin carbing-up on the night of day 4 and continue throughout the next 3 days with manna bread, yams, figs, dates, brown rice, whole grain pasta (small meals with small portion of low-fat protein)
• Protein shakes (low protein, high carb, no oil)
• Light-Medium intensity full body daily workouts
• Practice mandatory poses and posing routine for 30 minutes

Muscle Primer Mix

Mix 50ml glycerol with 12 oz of water, 4 oz of red wine and one serving of a high performance creatine/high-glycemic carbohydrate powder mix. Consume the night before a photo shoot or competition, and then again (1/2 serving) the next day 20 minutes before you start pumping up