Bodybuilding.com - Three Weeks To Lean! - Part 2!

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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.

By: David Gluhareff

Go to Part 1!

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

protein shake

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

Chest

Incline bench press

Flat dumbbell presses

Incline flyes

Back
Seated low cable rows
Pull ups with wide grip

Shoulders
Seated military presses

Biceps
Seated dumbbell curls

Triceps
Dips

Forearms
Reverse wrist curls

Abs
Hanging leg raises
Decline bench crunches

Click here for Day 1 printable workout log!

Workouts and Meal Plans: Day 2

Meal Plan

Meal one

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

Quads

Leg extensions

Hack squats

Hams
Seated leg curls
Sumo (wide legged) dead lifts

Calves
Seated calf machine

Click here for Day 2 printable workout log!

Workouts and Meal Plans: Day 3

Meal Plan

Meal one

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

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

Chest

Flat barbell bench press

Decline barbell bench press

Cable crossovers

Back
Seated low cable rows
Hyperextensions
Reverse grip shoulder width lat pulldowns

Shoulders
Seated military presses
Seated dumbbell side lateral raises

Biceps
Seated dumbbell curls
Standing barbell curls

Triceps
Dips
Rope pressdowns

Forearms
Reverse wrist curls
Gripper machine

Abs
Hanging leg raises with a 10-pound dumbbell between feet
Decline bench crunches with a 25-pound plate

Click here for Day 4 printable workout log!

Workouts and Meal Plans: Day 5

Meal Plan

Meal one

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

Quads

Barbell squats

Hams
Lying leg curls
Stiff legged dead lifts

Calves
Standing calf raises

Click here for Day 5 printable workout log!

Workouts and Meal Plans: Day 6

Meal Plan

Meal one

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

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