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WEEK 5

 

Week 5 is here, nearly done with the 6 week challenge!! Be proud of yourself. You have given your body the time of its life by providing it with all sorts of vitamins, minerals and healthy & clean food.

Things will get easier from now on. Your body has already got used to the new plans and will now start to use fat as a source of energy. Very important to stick to the plan to find out what is the combo that works for you the best; more cardio, more heavy weight or 50-50.

On week 4 the emphasis was on cardio, week 5 is 50-50 cardio and gym workouts and week 6 will be more about heavy weights and less cardio.

When you stick to the plans 100%, you can find out during these last 3 weeks what kind of a plan works for you. Great chance for you to get “tools” for the rest of your life! We are all different and one plan does not work for everybody! Regarding macronutrients (the amount of carbs, proteins and fats) there is not much difference between the 2 next weeks. This way you will be able to find out what kind of workout regime works for you when consuming very little calories, yet healthy and nutritious food.

This week you want to make sure you are consuming the correct amount of calories and macronutrients. Very important!! We want to be as precise as possible, so make sure you are following the plan 100%.

Regarding nutrition, this week’s calorie intake will be quite the same as last weeks’. 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! 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 each group (A,B,C) on each meal. Have 5 meals daily.
Supplements are listed below.

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!

 

GROUP A

80g Turkey, natural

70g salmon, natural (ONCE PER DAY!)

70g cooked pork (ONCE PER DAY max!)

 

GROUP B

150g in total

Asparagus, Broccoli, Cauliflower, Mixed Peppers, Green Beans, Carrot

50g in total

Spinach, Lettuce, Rucola.

 

ONCE PER DAY

50g cooked brown rice/100g sweet potato

50g non-fat yoghurt & 50g berries

2 rice cakes, unsalted & 2tsp organic peanut butter, 40g banana/100g apple

 

SUPPLEMENT PLAN

These supplements are to be taken TWICE a day.

Peferably before workout:
3 MCT oil caps. / 1tsp MCT oil / 1scoop MCT powder

Vitamin C 1000mg & Vitamin B6 & B12

Preferably after workout:

25g Impact Whey Protein (100kcal)

BCAA & Glutamine & Zinc

 

 

MONDAY & SUNDAY MORNING: Change meal #1 to :

Pancakes: 25g Impact whey + 20g oats + 10g coconut oil

 

SUNDAY CHEAT MEAL!! Change 1 meal to :

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

 

 

WEIGHT TRAINING

 

The forth 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 to finish the rounds as quick as possible. Only rest between 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 20mins

TUESDAY Treadmill 45mins, Incline 10.0, Speed 4.5

THURSDAY StairMaster/Stepper 30mins

FRIDAY Bike 10mins + StairMaster 30mins + Rowing machine 15mins

SATURDAY Treadmill 40mins, Incline 0.0, Speed 7.5

 

Weight Training

 

MONDAY

4 Rounds, go heavy!!

12 Wide barbell squats

12 Narrow barbell squats

12 Bench barbell sit-ups

90 sec Plank

120 sec Sit-ups

 

WEDNESDAY

6 Rounds on Treadmill

2mins 0.0/6.5

4min 5.0/5.0

1min 10.0/6.0

1min 15.0/7.5

 

 

 THURSDAY

3 Rounds, go heavy!!

15 Smith wide squat

15 Smith narrow squat

15 Flat dumbbell chest press

15 Flat bench flies

20 Sit-ups with added weight

90sec Plank (rising up from elbows to straight arms)

 

 

SATURDAY

3 Rounds, go heavy!!

12 Single arm row

12 Upright row

15 Assisted pull-ups (machine)

 

4 rounds

90sec Plank, alternate leg raises

20 Lay back leg raises

 

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