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Three Weeks To Lean! - Part 2!

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.

Part 1 | Part 2

Article Summary:
  • You want to make sure to drink a lot of water with your meals.
  • Make sure to eat your bodyweight in protein daily.
  • On this diet plan you do not want to take a cheat day.

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!

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Workouts And Meal Plans: Day 1
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Meal Plan
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Meal 1:

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Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan: Upper Body
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Chest:
Barbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip
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Barbell Incline Bench Press - Medium Grip
Click Here For A Video Demonstration Of Barbell Incline Bench Press - Medium Grip.

Back:

Shoulders:

Biceps:

Triceps:

  • Dips: 3 sets of 8-10 reps

Forearms:

Abs:

30 minutes of Low Intensity Cardio on an Empty Stomach

Hanging Leg Raise
Hanging Leg Raise
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Hanging Leg Raise
Click Here For A Video Demonstration Of Hanging Leg Raise.

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Workouts And Meal Plans: Day 2
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Meal Plan
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Meal 1:

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Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan: Lower Body
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Quads:

Hamstrings:

Calves:

20 minutes of High Intensity Cardio on an Empty Stomach

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

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Workouts And Meal Plans: Day 3
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Meal Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan
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No Cardio and no Workout with Weights.

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Workouts And Meal Plans: Day 4
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Meal Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan: Upper Body
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Chest:
Decline Barbell Bench Press
Decline Barbell Bench Press
Enlarge Click Image To Enlarge.
Decline Barbell Bench Press
Click Here For A Video Demonstration Of Decline Barbell Bench Press.

Back:

Shoulders:

Biceps:

Triceps:

Forearms:

Abs:

30 minutes of Low Intensity Cardio on an Empty Stomach

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

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Workouts And Meal Plans: Day 5
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Meal Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan: Lower Body dot

Quads:

Hamstrings:

Calves:

20 minutes of High Intensity Cardio on an Empty Stomach

Lying Leg Curls
Lying Leg Curls
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Lying Leg Curls
Click Here For A Video Demonstration Of Lying Leg Curls.

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Workouts And Meal Plans: Day 6
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Meal Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan
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No Cardio and no Workout with Weights.

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Workouts And Meal Plans: Day 7
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Meal Plan
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Workout Plan
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45 minutes of Low Intensity Cardio on an Empty Stomach.

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Conclusion
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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!

Part 1 | Part 2

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