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Get Ready For Summer: A 4-Week Plan For Beginners, Intermediates, Men And Women!

Get ready for summer with this great 4-week plan. Read below to learn more about this plan which includes meals, meal tips and exercises.

Diet

Your goal is to get consistent with a weight training routine and a cardiovascular routine and start a healthy eating meal plan.

Meal Plan:

NOW Whey Protein Isolate Meal One - (Breakfast) Whey Protein shake upon waking.

Meal Two - (Mid-Morning) Oatmeal or Cream of Wheat and egg whites.

Meal Three - (Lunch) Lean white meat (chicken, turkey, pork loin or fish) and complex carb (sweet potato, brown rice, whole grain bread, whole wheat pasta) and veggie.

Meal Four - (Late Afternoon) Yogurt and an apple or pear or just a meal replacement shake (MRP).

Meal Five - (Dinner) Lean white meat (chicken, turkey, pork loin or fish) and a green veggie (broccoli, asparagus, cucumbers, spinach, greens, green beans, etc.).

Meal Six - (2 Hours After Dinner) Casein based protein shake that will feed your muscles for along time over night.

Meal Tips:

  • Always have a Whey Protein shake immediately after your workout.
  • Drink only water and lots of it all day everyday.
  • Do not miss meals because it will slow down your metabolism.
  • Eat your body weight in protein throughout the day (Example: 200 pound person eats 200 grams of protein)

  • Eat half your bodyweight in carbs throughout the day (Example: 200 pound person eats 100 grams of carbs)

  • Do not try to take in any extra fats since you will be getting some fats from your meats and other foods already.
  • Do not eat until full, only until satisfied.
  • Take a multi-vitamin/mineral daily.

Start This Diet & Workout Plan Now To Get The Beach Body You Want And Deserve.

Workouts

Always warm up for at least 10 minutes before you workout by performing some light walking or stationary bike.

Week One:

3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym:

2 sets of 12-15 reps each:


For cardio you need to get a walk in for 20 minutes after weights workout.



Week Two:

3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym:

3 sets of 12-15 reps each:


For cardio you need to get a walk in for 25 minutes after weights workout.



Week Three:

3 days of the week, with at least a day off from the weights in between, you need to perform the following routine at the gym:

4 sets of 12-15 reps each:


For cardio you need to get a walk in for 30 minutes after weights workout.



Week Four:

3 days of the week, with at least a day off from the weights in between, you need to go outside and do the following routine:

4 sets of 20 reps each:


For cardio do a 30-minute walk directly after the workout with 5-one minute jogging intervals throughout the walk.



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About The Author

Since I can remember I was big. I decided to commit to myself to losing weight and making a life change. Since then I've lost over 100 pounds and ha

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Comments

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medlee

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medlee

good plan

Sep 1, 2013 4:08am | report
 
Leehippie

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Leehippie

I just started this today! It was quite good

Oct 8, 2013 8:48am | report
 
Leehippie

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Leehippie

I just completed week 3 today and I must say I am feeling stronger and so much more energetic!

Oct 25, 2013 4:22am | report
 
mattewit

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mattewit

is it working?

Jan 9, 2014 3:55am | report
Showing 1 - 4 of 4 Comments

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