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 1:

• 1/4 cup of Oatmeal
• 1 Medium Carb Protein Shake
• 1 serving Multi-Vitamin/Mineral

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Meal 2:

• 1 Apple
• 1 Low Carb Protein Bar

Meal 3:

• 1 serving Grilled Chicken Salad
• 1 tbs Olive Oil and Balsamic Vinegar Dressing

Meal 4:

• 1 Pear
• 1 Low Carb Protein Shake

Meal 5:

• 6 oz Grilled Turkey Breast
• 1 cup Broccoli

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan: Upper Body

Chest:

• Incline Bench Press: 3 sets of 8-10 reps
• Dumbbell Bench Press: 3 sets of 8-10 reps
• Incline Flyes: 3 sets of 8-10 reps

Click Image To Enlarge.
Barbell Incline Bench Press - Medium Grip
Click Here For A Video Demonstration Of Barbell Incline Bench Press - Medium Grip.

Back:

• Seated Low Cable Rows: 3 sets of 8-10 reps
• Pullups with Wide Grip: 3 sets of 8-10 reps

Shoulders:

• Seated Military Press: 3 sets of 8-10 reps

Biceps:

• Seated Dumbbell Curls: 3 sets of 8-10 reps

Triceps:

• Dips: 3 sets of 8-10 reps

Forearms:

• Reverse Wrist Curls: 3 sets of 8-10 reps

Abs:

• Hanging Leg Raises: 3 sets of 8-10 reps
• Decline Bench Crunches: 3 sets of 8-10 reps

30 minutes of Low Intensity Cardio on an Empty Stomach

Click Image To Enlarge.
Hanging Leg Raise
Click Here For A Video Demonstration Of Hanging Leg Raise.

Workouts And Meal Plans: Day 2

Meal Plan

Meal 1:

• 1 Egg Yolk and 3 Added Egg Whites
• 1 slice of Whole Grain Bread
• 1 serving Multi-Vitamin/Mineral

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Meal 2:

• 1 Banana
• 1 Protein Bar

Meal 3:

• 1 Grilled Chicken Breast Sandwich
• 1 serving Carrot and Celery Sticks

Meal 4:

• 1 Low Carb Protein Bar
• 1 Apple

Meal 5:

• 6 oz London Broil
• 1 serving Caesar Salad
• 1 tbs Oil Based Dressing

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan: Lower Body

Quads:

• Leg Extensions: 3 sets of 8-10 reps
• Hack Squats: 3 sets of 8-10 reps

Hamstrings:

• Seated Leg Curls: 3 sets of 8-10 reps
• Sumo (Wide-Leg) Deadlifts: 3 sets of 8-10 reps

Calves:

• Seated Calf Machine: 3 sets of 8-10 reps

20 minutes of High Intensity Cardio on an Empty Stomach

Click Image To Enlarge.
Seated Leg Curl
Click Here For A Video Demonstration Of Seated Leg Curl.

Workouts And Meal Plans: Day 3

Meal Plan

Meal 1:

• 1 Protein Shake
• 1 serving Multi-Vitamin/Mineral

Meal 2:

• 1 Handful of Unsalted Almonds
• 1 Banana

Meal 3:

• 6 oz Grilled Chicken Breast
• 1 cup Asparagus

Meal 4:

• 1 Grapefruit
• 1 Low Carb Protein Bar

Meal 5:

• 6 oz Baked Salmon
• 1 serving Green Salad with Oil and Vinegar

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan

No Cardio and no Workout with Weights.

Workouts And Meal Plans: Day 4

Meal Plan

Meal 1:

• 1/4 cup of Cream of Wheat
• 1 Protein Shake
• 1 serving Multi-Vitamin/Mineral

Meal 2:

• 1 Pear
• 1 Protein Bar

Meal 3:

• 1 container Canned Chicken in Water
• 1 cup Cucumber Slices
• 1 slice of Whole Grain Bread

Meal 4:

• 1 Handful of Unsalted Almonds

Meal 5:

• 1 serving Tuna Steak
• 1 cup Steamed Broccoli

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan: Upper Body

Chest:

• Flat Barbell Bench Press: 4 sets of 8-10 reps
• Decline Barbell Bench Press: 4 sets of 8-10 reps
• Cable Crossovers: 4 sets of 8-10 reps

Click Image To Enlarge.
Decline Barbell Bench Press
Click Here For A Video Demonstration Of Decline Barbell Bench Press.

Back:

• Seated Low Cable Rows: 4 sets of 8-10 reps
• Hyperextensions: 4 sets of 8-10 reps
• Reverse Grip Shoulder Width Lat Pulldowns: 4 sets of 8-10 reps

Shoulders:

• Seated Military Presses: 4 sets of 8-10 reps
• Seated Dumbbell Side Lateral Raises: 4 sets of 8-10 reps

Biceps:

• Seated Dumbbell Curls: 4 sets of 8-10 reps
• Standing Barbell Curls: 4 sets of 8-10 reps

Triceps:

• Dips: 4 sets of 8-10 reps
• Triceps Pressdowns: 4 sets of 8-10 reps

Forearms:

• Reverse Wrist Curls: 4 sets of 8-10 reps

Abs:

• Hanging Leg Raises with a 10-pound Dumbbell: 4 sets of 8-10 reps
• Decline Bench Crunches with a 25-pound Plate: 4 sets of 8-10 reps

30 minutes of Low Intensity Cardio on an Empty Stomach

Click Image To Enlarge.
Hyperextensions (Back Extensions)
Click Here For A Video Demonstration Of Hyperextensions (Back Extensions).

Workouts And Meal Plans: Day 5

Meal Plan

Meal 1:

• 1 High Carb Protein Shake
• 1 serving Multi-Vitamin/Mineral

Meal 2:

• 1 Apple
• 1 Handful Unsalted Almonds

Meal 3:

• 1 serving Grilled Chicken and Cheese Sandwich on Whole Grain Bread

Meal 4:

• 1 Protein Bar

Meal 5:

• 1 Small Sweet Potato
• 2 oz Sliced Turkey

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan: Lower Body

Quads:

• Leg Extensions: 4 sets of 8-10 reps
• Barbell Squats: 4 sets of 8-10 reps

Hamstrings:

• Lying Leg Curls: 4 sets of 8-10 reps
• Stiff-Legged Deadlifts: 4 sets of 8-10 reps

Calves:

• Standing Calf Raises: 4 sets of 8-10 reps

20 minutes of High Intensity Cardio on an Empty Stomach

Click Image To Enlarge.
Lying Leg Curls
Click Here For A Video Demonstration Of Lying Leg Curls.

Workouts And Meal Plans: Day 6

Meal Plan

Meal 1:

• 1 Low Carb Protein Shake
• 1 serving Multi-Vitamin/Mineral

Meal 2:

• 1 cup Low Fat Cottage Cheese with Blueberries

Meal 3:

• 1 Big can of Tuna in Water
• 1 serving Spinach Salad with Oil and Vinegar

Meal 4:

• 1 Protein Bar
• 1 Orange

Meal 5:

• 6 oz Grilled Turkey Breast
• 1 serving Cooked Spinach with Vinegar

Meal 6:

• 1 Low Carb Protein Shake

Workout Plan

No Cardio and no Workout with Weights.

Workouts And Meal Plans: Day 7

Meal Plan

Meal 1:

• 1 Egg Yolk and 4-6 Egg Whites Omelet
• 1 serving Vegetables
• 1 serving Multi-Vitamin/Mineral

Meal 2:

• 1 cup Low Fat Cottage Cheese with Fresh Pineapple

Meal 3:

• 1 Turkey Sandwich on Whole Grain Bread

Meal 4:

• 1 Apple
• 1 Protein Shake

Meal 5:

• 6 oz Grilled Chicken and Shrimp
• 1 serving Steamed Vegetables

Meal 6:

• 1 Low carb Protein Bar

Workout Plan

45 minutes of Low Intensity Cardio on an Empty Stomach.

Conclusion

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!

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