Your shoulders are going to be an essential part of your elite physique. Yes, we've already hit them once this week, but training frequency will pay big dividends. Push through those military presses and front raises—it will all be worth it in the end!
If you're feeling strong today, try to go a little heavier. You have to consistently push your body in order for it to grow. Don't ever get comfortable in the gym; every day should be a new challenge!
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.