Diet
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.
- Do not eat until full, only satisfied.
- Eat your bodyweight 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.
- Take a multi-vitamin/mineral daily.
Start This Diet & Workout Plan NOW To Get
The Beach Body You Want & Deserve.
Workouts
* Always warm-up for at least 10 minutes before you workout by doing a light walk or 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:
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:
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
Chest press machine
Chest flye machine
Back low-row machine
Lat pulldown 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.
Click Here For A Printable Log Of Week Three Routine.
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:
Need A Fun Form Of Cardio? Try Beach Volleyball!
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