This week you want to make sure you are consuming the correct amount of calories and macronutrients.
We want to be as precise as possible, so make sure you are following the plan 100%.
Mix & Match as you please!
Make sure to always have 1 option from each group (A,B,C) on each meal. Have 5 meals daily.
Supplements are listed below.
100g All white fish / Chicken
80g Steak or minced meat (max 10% fat)
4 Egg whites + 1 whole egg
150g in total
Asparagus, Broccoli, Cauliflower, Cucumber,
Lettuce, Green Peppers, Tomatoes, Onion
1tsp olive oil / coconut oil / MCT oil
6 almonds / cashew nuts
3 brazilian nuts
Have as much as you like!
TWICE PER DAY
50g Apple / Pear / Peach / Cranberry / Strawberry / Blackberry
20g Instant Oats
The first week will consist of both; cardio and weight training. Try to follow the schedule and try to fit in all the workouts of the week! As important as it is not to skip a meal, it is also just as important that you do not skip a workout.
Intensity, focus and short rest periods are going to be the key to this week’s workouts. Try finish the rounds as quick as possible. Only rest between the rounds. Rest as long as you want to, everything between 30 and 90 seconds is fine.
The workouts provided here can all be done either home or at the gym. For the home workout you need preferably some dumbbells. When barbell is stated on the plan, dumbbells can easily be used as a substitute.
“Motivate the mind and the body will follow!”
To be done either separately in the morning ,or after gym workout.
MONDAY Bike 30mins
TUESDAY Treadmill 30mins, Incline 10.0, Speed 5.0
THURSDAY Cross trainer 30mins
FRIDAY Rowing Machine 10mins + Bike 20mins
SATURDAY Treadmill 45mins, Incline 0.0, Speed 7.5
10 Dumbbell stationary lunges
10 Wide barbell squats
10 Narrow barbell squats
20 Bench barbell sit-ups
10 Single leg bench sit-up
20 Dumbbell press-ups
20 Side lateral raises
10 Side lateral raises (thumbs pointing up)
12 Push-ups (military style or on the knees)
10 Barbell curls
20 Single arm barbell curl
20 Tricep dip push-up
6 Rounds on Bike
2mins low pace
20 Alternate split jumps
20 Explosive push-ups (military style or on knees)
20 Wide squat jumps
20 Narrow squat jumps
20 Double crunch
15 Single arm row
20 Upright row
20 Wide barbell squat (go heavy!)
60sec Plank, alternate leg raises
20 Back single leg raises
20 Lay back leg raises
20 Single leg hip thrusters