Written by Jamie Bantleman
Beach Body Plan
At this point we must begin to look at how to maintain the loss of body fat by continually changing your training regime as well as changing your nutritional strategy in small ways. We will now begin to introduce more complex carbohydrates such as oats and simple carbohydrates, such as rice. These foods will once again be consumed post-workout and in the evening.
Sugar broken down by the metabolism of carbohydrates can help increase melatonin in the brain which therefore improves sleep quality, this is why we never advocate carbohydrates in the mornings and only at night unless you are training first thing in the morning and you need the replenishment.
This will be the final phase of the nutritional phase where we are slowly implementing different foods back into the diet. Once you have completed this phase you will go into some light carb-cycling to really kick you on in terms of fat loss.
Your training phase will consist of 5 sessions per week once more, however, we will doing 5 resistance training sessions and no ‘all out conditioning’ workouts. Programming will be once again simple to follow and enable you to get the job done without huge stress or worries.
German volume training will be the programme to follow, to those who know about this programme you will know its effectiveness when done properly and you will find that you are going to face an intense yet efficient training phase.
Monday: Upper body
Tuesday: Lower body
Thursday: Arms and shoulders
Friday: Upper body
Saturday: Lower body
|Chest and Back|
|A1||Incline Barbell Press||10||10||3010||30s|
|A2||Wide Lat Pull Down||10||10||3010||60s|
|B1||Flat Dumbbell Flies||3||12||3110||10s|
|B2||Low Seated Row||3||12||3110||60s|
|C1||Machine Chest Press||1||D/S||2010||X|
|A1||Barbell Front Squat||10||10||3010||30s|
|A2||Lying Leg Curl||10||10||3010||60s|
|B2||Seated Leg Curl||3||12||3110||60s|
|Arms and Shoulders|
|A1||Dumbbell Shoulder Press||10||10||3010||30s|
|A2||Seated Lateral Raises||10||10||3010||60s|
|B1||Close Grip Barbell Press||3||12||3110||10s|
|B2||EZ Bar Preacher Curl||3||12||3110||60s|
|C1||Cable Bicep Curl||1||D/S||2010||X|