Need Help? Customer Support 1-866-236-8417

Clean It Up Meal And Workout Plan!

The following is a meal and workout plan designed to help the intermediate to advanced lifter shed the fat for the summer, yet maintain all the muscle they have already attained!

Are you just not giving your body 110 percent anymore? Have you come a long way in your training and nutrition, but just do not eat and train as clean as you used too? If so, then this is a plan to get you back on track and serious once again!

The following is a meal and workout plan designed to help the intermediate to advanced lifter shed the fat for the summer, yet maintain all the muscle they have already attained.


Recommended Supplements

S.A.N. V-12 With CVT

Designed to make you feel UNBREAKABLE Fuel Injection V12 produces a "everlasting pump" with dramatic physique-altering-results in as little as 10 days. View product!

Universal Zero G

Zero G is a proven fat burner that contains powerful ingredients like Ginsenoside Rgb, 7-Keto and Cordia Salicifolia. This proprietary formula will help you feel light and weightless by reducing body fat and overall weight while helping to manage cholesterol and blood sugar levels. View product!

Tri-O-Plex Bars

A Tri-O-Plex bar is a great tasting, nutritious alternative protein bar for all those carb conscious people, high in taste, high in protein, low in carbs. View product!

Optimum Protein Diet Bars

With as little as 1.5g of carbohydrates and as much as 22g of protein per serving, The Complete Protein Diet Bar has the best protein to carb ratio of any bar on the market. View product!

perform
Optimum PerforMAXX

Optimum Nutrition's NEW PerforMAXX multiple vitamin is packed full of vitamins and essential minerals. It was designed to enhance performance for those who lead athletic lifestyles.


Meal Plan

Weight Lifting Days

Meal one

      - Healthy, high fiber cereal then multi-vitamin/mineral


Meal two

      - Trioplex Bar and orange or grapefriut


Meal three

      - lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)


Meal four

      - handful of raw almonds and an apple or pear


Meal five

      - (dinner) lean white meat or fish (not fried) w/green veggies or green salad


Meal six

    - Protein Diet Bar

Non-Weight Lifting Days

Meal one

      - oatmeal w/a little honey and three egg whites then multi-vitamin/mineral


Meal two

      - Protein Diet Bar and apple or pear


Meal three

      - lean meat (chicken, tuna, or turkey) and green veggies or green salad


Meal four

      - handful of raw almonds


Meal five

      - (dinner) lean white meat or fish (not fried) w/green veggies or green salad


Meal six

    - Protein Diet Bar

Tips

  • If you go Subway at lunch, then get a salad with turkey or roasted chicken and oil/vinegar on non-weights days or a 6 in wheat, turkey or roasted chicken on weight lifting days.
  • Always drink water.
  • Never eat until full, only satisfied.
  • Coffee is okay, but go easy on the sugar or use Splenda.
  • Never miss meals.
  • If you cut back on eating lunch out (average $6 per lunch x 5 days x 4 weeks = $120.00 a month)
  • By switching to cans of tuna or grilled chicken breast bags or turkey breast bags or sliced deli turkey, protein bars and large cans of oatmeal, (from eating out so much), you can save a lot of money!
  • Do not forget your V12 and Cold Fusion


Workouts (First 2 Weeks)

Four workouts each week with two on, two off. (Focus = one heavy and one light upper and lower body each week)

Workout 1 (Lower Body - 4 sets of 8-10 reps)

Sumo Deadlifts

      (Barbell)


Stiff Legged Deadlifts

      (Barbell)


Leg Extensions
Leg Curls
Calf Raises

Click here for printable workout log!

Workout 2 (Upper Body - 4 sets of 8-10 reps)

Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Barbell Curls
Weighted Dips
T-Bar Rows
Weighted Pull Ups
Seated Military Presses

      front and behind neck


Forearm work

    (wrist curls)

Click here for printable workout log!

Rest (2 Days)

Workout 3 (Lower Body - 3 sets of 12-15 reps)

Walking Dumbbell Lunges
Squats with Dumbbells
Calf Raises

Click here for printable workout log!

Workout 4 (Upper Body - 3 sets of 12-15 reps)

Dumbbell Incline Bench Presses
Dumbbell Flat Bench Presses
Cable Crossovers
Seated Dumbbell Curls
Single arm overhead dumbbell extensions
One-arm Dumbbell rows
Dumbbell Pullovers
Lat pull downs

      to front and behind neck


Seated Dumbbell Front raises
Seated Dumbbell Side Lateral raises
Forearm work

Click here for printable workout log!

Cardio

    Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.


Workouts (Second 2 Weeks)

Four workouts each week with two on, one off. (Focus = one heavy workout each week for each body part)

Ab Workouts

Two ab workouts per week - one heavy, one light.

      Heavy ab -

hanging leg raises

      w/dumbbell between feet and weighted machine crunches (3 sets till burn for each)

      Light ab - regular

crunches

    on floor straight and alternating (4 sets till burn for each)

Workout 1 (Lower Body - 4 sets of 8-10 reps)

Barbell Squats
Stiff Legged Deadlifts

      (Barbell)


Leg Extensions

      (toes in)


Leg Curls

      (toes pointed back)


Calf Raises on the leg press

Click here for printable workout log!

Workout 2 (Chest and back- 4 sets of 8-10 reps)

Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Cable crossovers
T-Bar Rows
Weighted Pull Ups
Behind the neck lat pulldowns
Hyperextensions (low back)

Click here for printable workout log!

Rest (1 Day)

Workout 3 (Arms - 4 sets 8-10 reps)

Barbell Curls
Dumbbell Hammer Curls
Weighted Dips
One-arm overhead tricep dumbbell extension

Click here for printable workout log!

Workout 4 (Shoulders - 4 sets 8-10 reps)

Seated Military Presses

      front and behind neck


Standing dumbbell side laterals raises
Standing front alternating dumbbell raises

Click here for printable workout log!

Cardio

    Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.

About The Author

David Gluhareff, CFT, lost more than 100 pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a $50,000 per year business, in a small town in Virginia, by the time he was 25-years old. To contact David Gluhareff please go to www.trainwithdave.com.

Be sure to also check out:
Three Weeks To Lean!

Thanks,