Bodybuilding.com - David Gluhareff - Get Ready For Summer: A 4-Week Plan For Beginners, Intermediates/Men And Women!

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Did you know?
The white part of your fingernail is called the lunula.

Get ready for summer with this great 4 week plan. Read below to learn more about this plan which includes meals, meal tips and exercises.

Get Ready For Summer: A 4-Week Plan For Beginners, Intermediates/Men And Women!

By: David Gluhareff

Diet

Goal is to get consistent with a weight training routine and a cardiovascular routine and start a healthy eating meal plan.

Meal Plan:

Meal One

Whey Protein

Meal Two - (Mid-Morning) Oatmeal or Cream of Wheat and egg whites.

Meal Three - (Lunch) Lean white meat (chicken, turkey, pork loin or fish) and complex carb (sweet potato, brown rice, whole grain bread, whole wheat pasta) and veggie.

Meal Four - (Late Afternoon) Yogurt and an apple or pear or just a meal replacement shake (MRP).

Meal Five - (Dinner) Lean white meat (chicken, turkey, pork loin or fish) and a green veggie (broccoli, asparagus, cucumbers, spinach, greens, green beans, etc.).

Meal Six - (2 Hours After Dinner) Casein based protein shake that will feed your muscles for along time over night.

Meal Tips:

Always have a Whey Protein shake immediately after your workout.
Drink only water and lots of it all day everyday.
Do not miss meals because it will slow down your metabolism.
Do not eat until full, only satisfied.
Eat your bodyweight in protein throughout the day (Example: 200 pound person eats 200 grams of protein)

Calculate Your Protein & Carb Needs:

Daily Grams Of Protein:

Daily Grams Of Carbs:

Eat half your bodyweight in carbs throughout the day (Example: 200 pound person eats 100 grams of carbs)
Do not try to take in any extra fats since you will be getting some fats from your meats and other foods already.
Take a multi-vitamin/mineral daily.

Start This Diet & Workout Plan NOW To Get
The Beach Body You Want & Deserve.

Workouts

* Always warm-up for at least 10 minutes before you workout by doing a light walk or bike.

Week One:

3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym:

Chest press machine
Lat pull down machine
Biceps machine
Triceps machine
Shoulder press machine
Leg press machine
Abdominal machine

For cardio you need to get a walk in for 20 minutes after weights workout.

Click Here For A Printable Log Of Week One Routine.

Week Two:

3 days of the week, with at least a day off from the weights in between, you need to do the following routine at the gym:

Chest flye machine
Back low-row machine
Lateral shoulder raise machine
Leg extension machine
Leg curl machine
Abdominal machine

For cardio you need to get a walk in for 25 minutes after weights workout.

Click Here For A Printable Log Of Week Two Routine.

Week Three:

3 days of the week, with at least a day off from the weights in between, you need to perform the following routine at the gym:

Chest press machine
Chest flye machine
Back low-row machine
Lat pulldown machine
Shoulder press machine
Lateral shoulder raise machine
Leg press machine
Leg extension machine
Leg curl machine
Abdominal machine

For cardio you need to get a walk in for 30 minutes after weights workout.

Click Here For A Printable Log Of Week Three Routine.

Week Four:

3 days of the week, with at least a day off from the weights in between, you need to go outside and do the following routine:

Push-ups
Lunges (walking)
Crunches
Supermans on your stomach for low-back
Squats w/out weight
Standing toe raises for calves

For cardio do a 30-minute walk directly after the workout with 5-one minute jogging intervals throughout the walk.

Click Here For A Printable Log Of Week Four Routine.