Client: mohamed tarek
Country: Egypt
CUSTOMIZED BODYBUILDING PROGRAMS
CUSTOMIZED BODYBUILDING PROGRAM
mohamed tarek
Starting stats, goals and focus
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Starting weight: 91.5 kg
Height: 167
Age: 31
Target: Fat Loss
Diet focus: High Protein, Carb cycling, Low fat.
Target of 1200 calories
o 100 g – 220 g carb
o 220 - 260 g protein
o 50 g to 70 g fat
*It is to be noted that since no program is replicated and made without generic applications, each
food and item is selected by myself. With different macro’s around the internet, it is difficult to get
the exact numbers of macros relative to the gram of food, there may be a slight 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, I 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. I know you said you don’t
want to use hormones or steroids, so I 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
CUSTOMIZED BODYBUILDING PROGRAMS
Workout Program
Guidelines
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Don’t focus on sets, focus on when you feel the muscle has been pushed beyond its maximum
capacity
Be smart, push yourself, but if you feel a strange ache or sensation in your joint or muscle, it’s a
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 to a stress it is not used to or
familiar with 
As mentioned, we want to maintain your muscle size, and through cardio and dieting, we reduce
the fat. So, heavy, and intense. 3rd 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
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
EXERCISE 2: FLAT DUMBBELL PRESSES
SUPERSET WITH
EXERCISE 2: BARBELL ROWS
4 sets, 12, 10, 10, 8
Superset with
Barbell rows X 3, 10, 10, 8
EXERCISE 3: CABLE FLIES
SUPERSET
WITH MACHINE DIPS
cable flies, 3 sets
superset
with machine dips, 12, 10, 10
EXERCISE 4: INCLINE SMITH MACHINE
PRESSES
SUPERSET WITH
EXERCISE 4: CLOSE GRIP MACHINE ROWS
7 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 for all 7 sets.
LAST EXERCISE ON ITS OWN, HYPER
EXTENSIONS FOR LOWER BACK
4 sets, 15, 12, 12, 10
Client: mohamed tarek
Country: Egypt
CUSTOMIZED BODYBUILDING PROGRAMS
Day 2: Legs
EXERCISE 1: LEG EXTENSIONS
X 5. 20, 15, 12, 12, 10
EXERCISE 2: SQUATS/HACKSQUATS/MACHINE
SQUAT
X 3 – warm up, 12, 10, 10
EXERCISE 3: LEG PRESSES
X 3 – 12, 10, 8 (legs and feet close)
EXERCISE 4: WALKING LUNGES X 2 – 10. 10
(EACH LEG)
Exercise 4: Walking lunges X 2 – 10. 10 (each leg)
EXERCISE 5: LYING LEG CURLS
4 sets X 15, 12, 10, failure
EXERCISE 6: SEATED LEG CURLS
4 sets X 15, 12, 10, failure
SEATED CALVE RAISES
X 5 sets - 12, 10, 10, 10, 10
DAY 3: SHOULDERS AND BICEPS/TRICEPS + 30 MINUTES ON STEP MILL
SHOULDER PRESS, EITHER DUMBBELL OR BAR
DUMBBELL LATERAL RAISE
BENT OVER DUMBBELL RAISES
FRONT CABLE EZ RAISES
SHRUGS (TRAPS)
CONCENTRATION DUMBBELL CURLS
SUPER SET
ROPE PULL DOWNS
2 warm up, then pyramid to max
Drop sets here on the last max set
2 warm up then max
4 sets, pyramid as well but its easy in this one so you
will keep going up
3 sets
3 sets x 12, 10, 10 dropset
3 sets x 12, 10, 10 dropset
HEAVY EZ BAR CURLS
SUPER SET
LYING SKULL CRUSHERS
3 sets x 12, 10, 10 dropset
CONCENTRATION CABLE CURLS
SUPERSET WITH
STRAIGHT BAR PUSHDOWN
4 sets x 10, 10, 10, 10
3 sets x 12, 10, 10 dropset
4 sets x 10, 10, 10, 10
3 days as you requested.
ABS WORKOUT – 4 TIMES PER WEEK AFTER THE CARDIO
CRUNCHES
HEAVY BALL CRUNCHES
Start with a warm up of crunches of 20 to 30 reps
2 sets of 15 – 20 reps
Client: mohamed tarek
Country: Egypt
SEATED MACHINE CRUNCHES
LEG RAISES
CUSTOMIZED BODYBUILDING PROGRAMS
1 set 15 reps – Use heavy weight
As many as you can
This is the master machine:
Diet
Client: mohamed tarek
Country: Egypt
CUSTOMIZED BODYBUILDING PROGRAMS
Guidelines
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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, instead, eat a meal, if it’s a
low carb day, just protein and veggies, if its 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 30 am
 500 ml of water with lemon trenches squeezed
 5 grams of glutamine
 1 tablespoon of apple cider vinegar
 Your choice of fat burner
4 am - 2 whole eggs, 4 egg whites + 1 cup of oatmeal with 1/3 cup of blue berries + multi 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 oz. 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 10 30, at 11 30 am, take the following for pre workout:
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4 grams of citrulline malate
2 grams of beta alanine
2 grams of betaine
Cup of coffee
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 + 5gram
glutamine + an apple + 2 grams of L carnitine Tartrate
8 30 pm – 6 oz of chicken + 200 gram of white rice with a bowl of salad with lettuce cucumber, green onion,
green pepper, parsley, 1 table spoons of extra virgin olive oil, and balsamic vinegar
11 00 pm - solid white tuna can with fresh green vegetables with lemon + 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
Client: mohamed tarek
Country: Egypt
CUSTOMIZED BODYBUILDING PROGRAMS
Before bed: 500 mg of GABA (you can go up to 750 mg)
This is your low carb day
3 30 am
 500 ml of water with lemon trenches squeezed
 5 grams of glutamine
 1 tablespoon of apple cider vinegar
 Your choice of fat burner
4 am - 4 whole eggs + 1/3 cup of oatmeal + multi vitamin + 2 grams of CLA + a handful of nuts
7 am - a protein shake of 40 grams of whey isolate in water + 10 almonds + 1 gram of vitamin C + 400 units of
Vitamin E
10 pm – 6 oz. of chicken breast with a cup of steamed veggies + 2 grams of CLA
Assume you finish this meal at 10 30, at 11 30 am, take the following for pre workout:
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4 grams of citrulline malate
2 grams of beta alanine
2 grams of betaine
Cup of coffee
Be at the gym at 12 pm.
Post workout shake at 1 30 pm: 35 grams of whey isolate + 5g bcaa + 5gram glutamine + an apple + 2
grams of L carnitine Tartrate
8 30 pm - 6 oz. of chicken breast with a bowl of salad with lettuce cucumber, green onion, green pepper,
parsley, 1 table spoons of extra virgin olive oil, and balsamic vinegar + 1 gram of vitamin C + 400 units of
Vitamin E + 2 grams of CLA
11 30 pm - white solid 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:
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mustard
salt
Client: mohamed tarek
Country: Egypt
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CUSTOMIZED BODYBUILDING PROGRAMS
diet Pepsi or 7up or zero coke
bake your chicken
any herbs on food
ketchup in moderation
What you should completely limit:
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candy
chocolates
fruit juices
BBQ sauces and such sauces with high sugar
sugar
How to cook your chicken:
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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:
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Yohimbine or Yohime extract (burns fat)
Turmeric (if you have joint pain)
D-Aspartic Acid (increases natural testosterone)
Meal substitutes
Carbohydrates
Rice
Potatoes
Sweet potatoes
Oats
Brown rice
Protein
Beef
Chicken
Lentils
Tuna
Orange Roughy
Alaskan Salmon
Nuts
COD fish
Fats
MCT oil
Avocado
Nuts
Omega 3
Fruits (fiber &
Fruits
Bananas
Apples
Oranges
Avocado
Strawberry
Raspberry
Kiwi
Fig
Melon
Vegetables
(fiber)
Lettuce
Cucumbers
Bell peppers
Broccoli
Ruccola
Tomatoes
Spinach
Carrots
Kale
Client: mohamed tarek
Country: Egypt
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. Al Durrah
Durabolic Nutrition Inc.,
Durrahnation Inc.,
President and Ceo