| Hopefully you have made it through the first Three Weeks To Get Lean. You should have that athletic looking body soon by following the second part of this lean and mean program. |
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Hopefully you have made it through the first Three Weeks To Get Lean. You should have that athletic looking body soon by following the second part of this lean and mean program. For the following meal plans you should eat only until satisfied and not until full. Only drink water and lots of it.
Coffee with a little sugar is okay in the mornings. Do the weight lifting workouts preferably in the evenings after meal four and before meal five. If you need to do the weight lifting workout in the morning make sure to have eaten your first meal first. If any of the meal ideas do not suit you then switch them with the ones you like.
Make sure to get your bodyweight in protein every day (200 pound man = 200 grams of protein throughout the day). For your cardio on intense days, try getting pretty winded, but still able to carry on a conversation with someone next to you. If at any time you feel too out of breath or unable to carry on a conversation, then cut back on the intensity. Always workout at your own risk and if an exercise feels uncomfortable then do not do it or ask someone more knowledgeable for help.
Good luck and never give up!
Workouts and Meal Plans: Day 1
Meal Plan
Meal one - Quarter cup of oatmeal and a medium carb protein shake and multi-vitamin/mineral
Meal two - Apple and low carb protein bar
Meal three - Grilled chicken salad with olive oil and balsamic vinegar dressing
Meal four - Pear and low carb protein shake
Meal five - Grilled turkey breast and broccoli
Meal six - Low carb protein shake
Workout Plan (Upper Body - 3 sets of 8-10 reps)
*30 minutes of low intensity cardio on an empty stomach
 Click here for Day 1 printable workout log!
Workouts and Meal Plans: Day 2
Meal Plan
Meal one - One egg yolk and added egg whites and a slice of whole grain bread and multi-vitamin/mineral
Meal two - Banana and protein bar
Meal three - Grilled chicken breast sandwich with carrot and celery sticks
Meal four - Low carb protein bar and apple
Meal five - London broil and Cesar salad with oil based dressing
Meal six - Low carb protein shake
Workout Plan (Lower Body - 3 sets of 8-10 reps)
*20 minutes of high intensity cardio on an empty stomach
Click here for Day 2 printable workout log!
Workouts and Meal Plans: Day 3
Meal Plan
Meal one - Protein shake and multi-vitamin/mineral
Meal two - Handful of unsalted almonds and a banana
Meal three - Grilled chicken breast and asparagus
Meal four - Grapefruit and low carb protein bar
Meal five - Baked salmon and a medium green salad with oil and vinegar
Meal six - Low carb protein shake
Workout Plan
*No cardio and no workout with weights
Workouts and Meal Plans: Day 4
Meal Plan
Meal one - Quarter cup of cream of wheat and a protein shake and multi-vitamin/mineral
Meal two - Pear and protein bar
Meal three - Canned chicken in water and cucumber slices and a slice of whole grain bread
Meal four - Handful of unsalted almonds
Meal five - Tuna steak and steamed broccoli
Meal six - Low carb protein shake
Workout Plan (Upper Body - 4 sets of 8-10 reps)
*30 minutes of low intensity cardio on an empty stomach
Click here for Day 4 printable workout log!
Workouts and Meal Plans: Day 5
Meal Plan
Meal one - High carb protein shake and multi-vitamin/mineral
Meal two - Apple and almonds unsalted
Meal three - Grilled chicken and cheese sandwich on whole grain bread
Meal four - Protein bar
Meal five - Small sweet potato and sliced turkey
Meal six - Low carb protein shake
Workout Plan (Lower Body - 4 sets of 8-10 reps)
*20 minutes of high intensity cardio on an empty stomach
Click here for Day 5 printable workout log!
Workouts and Meal Plans: Day 6
Meal Plan
Meal one - Low carb protein shake and multi-vitamin/mineral
Meal two - Low fat cottage cheese and blueberries
Meal three - Big can of tuna in water and a spinach salad with oil and vinegar
Meal four - Protein bar and an orange
Meal five - Grilled turkey breast and cooked spinach with vinegar
Meal six - Low carb protein shake
Workout Plan
*No cardio and no workout with weights
Workouts and Meal Plans: Day 7
Meal Plan
Meal one - One egg yolk and 4-6 egg whites omelet with veggies of choice and multi-vitamin/mineral
Meal two - Low fat cottage cheese and fresh pineapple
Meal three - Turkey sandwich on whole grain bread
Meal four - Apple and protein shake
Meal five - Grilled chicken and shrimp with mixed steamed veggies
Meal six - Low carb protein bar
Workout Plan
*45 minutes of low intensity cardio on an empty stomach
Good luck on this second three-week plan! After you get through the first week, then repeat the same thing for the second and third weeks. Try not to ever miss workouts and never miss meals or your metabolism will slow down. We want that metabolism running fast constantly!
You do not want to take a cheat day, but if unexpected circumstances do not allow you to stay perfect on the meals, I understand. Stick to this plan as close as possible to train yourself mentally as well as physically.
You want to discipline yourself to be able to undertake this healthy plan of structure for your life! It is your body! Do you want to be good, better, or best? It is up to you!
Go to Part 1!
Thanks,
trainwithdaveg@yahoo.com
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