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

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:

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.

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:

• Chest press machine
• Lat pull-down machine
• Biceps machine
• Triceps machine
• Shoulder press machine
• Leg press machine
• Abdominal machine

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:

• Chest flye machine
• Back low-row machine
• Lateral shoulder raise machine
• Leg extension machine
• Leg curl machine
• Abdominal machine

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:

• Chest press machine
• Chest flye machine
• Back low-row machine
• Lat pull-down machine
• Shoulder press machine
• Lateral shoulder raise machine
• Leg press machine
• Leg extension machine
• Leg curl machine
• Abdominal machine

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:

• Push-ups
• Lunges (walking)
• Crunches
• Supermans on your stomach for low-back
• Squats w/out weight
• Standing toe raises for calves

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