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Week 2

 

 

This week it is super important to stick to the plan 100%!

Regarding nutrition, this week’s calorie intake will be quite the same as last week’s. The daily intake is not high so please make sure not to skip any of the meals! Every single meal has its purpose in this plan. If you do skip meal and consume too little calories, your metabolism may slow down drastically.

If you lost less than 3lbs since last Monday, make sure you are consuming more water this week. Min 3.0L per day this week.

If you lost more than 3lbs since last Monday, make sure to follow the plan 100%, if you start skipping meals or leave some foods out of the plan, your metabolism may slow down. Something we do not want to happen at this point! So keep on the good work and follow the plans & enjoy the meals.

 

Absolutely no sauces, fizzy drinks, sweets or anything else that is not on the plan. Add salt to at least 2 meals per day. Cutting out salt will make your body hold on to the water that may cause weight gain. A little bit of added salt with lots of water is the way to go.

Max 2 cups of coffee per day. No 0kcal drinks! Water with added lemon will boost your metabolism big time.

 

Mix & match as you please.

Make sure to always have 1 option from both groups: A & B on each meal. Have 5 meals daily. Make sure to add “extras” on each meal.

Supplements are listed below.

 

 


GROUP A

80g Chicken/Turkey, natural

100g canned tuna in water/4 Egg whites

70g salmon, natural (ONCE PER DAY!)

 

GROUP B

150g in total

Asparagus, Cucumber,

Mixed Peppers, Tomatoes, Green Beans, Carrot

 

EXTRA

Have as much as you like!

Spinach, Lettuce, Rucola.

 

ONCE PER DAY

50g cooked brown rice/100g sweet potato

50g non-fat yoghurt & 50g berries

1 rice cake, unsalted & 1tsp organic peanut butter

 

SUPPLEMENT PLAN

These supplements are to be taken TWICE a day. Preferably after workout.

25g Impact Whey Protein (100kcal)

3 MCT oil caps. / 1tsp MCT oil / 1scoop MCT powder

Vitamin C

BCAA

Glutamine

 

SUNDAY CHEAT MEAL!! Change 1 meal to :

100g potatoes + 150g lean beef steak + 20g cheese + vegetables

 

 

WEIGHT TRAINING

 

 

The second week will be more about cardio. We really want to give the metabolism a kick boost!

Try to follow the schedule and try to fit in all the workouts of the week. If you miss a workout, fit it in in another day, just try complete all the workouts by Saturday. As important as it is not to skip a meal, it is not to skip a workout.
Intensity, focus and short rest periods are going to be the key to this week’s gym 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.

With the cardio workouts, alternate the intensity – get your heart rate up, then slow down, again get the HR up and come down. This will really boost your metabolism. Get your HR up by either increasing the speed or by adding resistance.

The workouts provided here can all be done either home or at the gym. For the home workout you need preferably some dumbbells or an elastic band.  When barbell is stated on the plan, dumbbells can easily be used as a substitute.

On the first page you will find your cardio plan, on the second page all the gym workouts.

“When being fit becomes a lifestyle instead of a goal..”

 

CARDIO

 

To be done either separately in the morning, or after a gym workout.

 

MONDAY                           Bike 25mins

TUESDAY                          Treadmill 40mins, Incline 10.0, Speed 4.5

THURSDAY                       StairMaster  30mins

FRIDAY                              Bike 20mins + StairMaster 20mins + Cross Trainer 10mins

SATURDAY                        Treadmill  30mins, Incline 0.0, Speed 7.5

 

 

 MONDAY

4 Rounds, go heavy!!

6 Wide barbell squats

6 Narrow barbell squats

8 Bench barbell sit-ups

60sec Plank

60sec Sit-ups

 

TUESDAY

3 Rounds, go heavy!!

8 Side lateral raises

8 Side lateral raises (thumbs pointing up)

8 Barbell curls

10 Tricep dip push-up

10 Push-ups (military style or on the knees)

 

WEDNESDAY

6 Rounds on Treadmill

2mins 0.0/6.5

2min 5.0/5.0

1min 10.0/5.5

1min 15.0/7.0

 

THURSDAY

3 Rounds, go heavy!!

10 Smith wide squat

10 Smith narrow squat

10 Flat dumbbell chest press

15 Flat bench flies

20 Sit-ups with added weight

60sec Plank (rising up from elbows to straight arms)

 

SATURDAY

3 Rounds, go heavy!!

8 Single arm row

8 Upright row

10 Assisted pull-ups (machine)

 

4 rounds

60sec Plank, alternate leg raises

20 Lay back leg raises

 

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