Are you just not giving your body 110 percent anymore? Have you come a long way in your training and nutrition, but just do not eat and train as clean as you used too? If so, then this is a plan to get you back on track and serious once again!
The following is a meal and workout plan designed to help the intermediate to advanced lifter shed the fat for the summer, yet maintain all the muscle they have already attained.
Meal Plan
Weight Lifting Days
Meal one
- Healthy, high fiber cereal then multi-vitamin/mineral
Meal two
- Trioplex Bar and orange or grapefruit
Meal three
- lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)
Meal four
- handful of raw almonds and an apple or pear
Meal five
- (dinner) lean white meat or fish (not fried) w/green veggies or green salad
Meal six
- Protein Diet Bar
Non-Weight Lifting Days
Meal one
- oatmeal w/a little honey and three egg whites then multi-vitamin/mineral
Meal two
- Protein Diet Bar and apple or pear
Meal three
- lean meat (chicken, tuna, or turkey) and green veggies or green salad
Meal four
- handful of raw almonds
Meal five
- (dinner) lean white meat or fish (not fried) w/green veggies or green salad
Meal six
- Protein Diet Bar
Tips
- If you go Subway at lunch, then get a salad with turkey or roasted chicken and oil/vinegar on non-weights days or a 6 in wheat, turkey or roasted chicken on weight lifting days.
- Always drink water.
- Never eat until full, only satisfied.
- Coffee is okay, but go easy on the sugar or use Splenda.
- Never miss meals.
- If you cut back on eating lunch out (average $6 per lunch x 5 days x 4 weeks = $120.00 a month)
- By switching to cans of tuna or grilled chicken breast bags or turkey breast bags or sliced deli turkey, protein bars and large cans of oatmeal, (from eating out so much), you can save a lot of money!
- Do not forget your V12 and Cold Fusion
Workouts (First 2 Weeks)
Four workouts each week with two on, two off. (Focus = one heavy and one light upper and lower body each week)
Workout 1: Lower Body - 4 sets of 8-10 reps
Sumo Deadlifts (Barbell)
Stiff Legged Deadlifts (Barbell)
Leg Extensions
Leg Curls
Calf Raises
Click here for printable workout log!
Workout 2: Upper Body - 4 sets of 8-10 reps
Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Barbell Curls
Weighted Dips
T-Bar Rows
Weighted Pull Ups
Seated Military Presses (front and behind neck)
Forearm work (wrist curls)
Click here for printable workout log!
Rest: 2 Days
Workout 3: Lower Body - 3 sets of 12-15 reps
Walking Dumbbell Lunges
Squats with Dumbbells
Calf Raises
Click here for printable workout log!
Workout 4: Upper Body - 3 sets of 12-15 reps
Dumbbell Incline Bench Presses
Dumbbell Flat Bench Presses
Cable Crossovers
Seated Dumbbell Curls
Single arm overhead dumbbell extensions
One-arm Dumbbell rows
Dumbbell Pullovers
Lat pull downs to front and behind neck
Seated Dumbbell Front raises
Seated Dumbbell Side Lateral raises
Forearm work
Click here for printable workout log!
Cardio
Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.
Workouts (Second 2 Weeks)
Four workouts each week with two on, one off. (Focus = one heavy workout each week for each body part)
Ab Workouts
Two ab workouts per week - one heavy, one light.
Heavy abs: Hanging leg raises w/dumbbell between feet and weighted machine crunches (3 sets till burn for each).
Light abs: Crunches on floor straight and alternating (4 sets till burn for each).
Workout 1: Lower Body - 4 sets of 8-10 reps
Barbell Squats
Stiff Legged Deadlifts (Barbell)
Leg Extensions (toes in)
Leg Curls (toes pointed back)
Calf Raises on the leg press
Click here for printable workout log!
Workout 2: Chest and Back- 4 sets of 8-10 reps
Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Cable crossovers
T-Bar Rows
Weighted Pull Ups
Behind the neck lat pulldowns
Hyperextensions (low back)
Click here for printable workout log!
Rest: 1 Day
Workout 3: Arms - 4 sets 8-10 reps
Barbell Curls
Dumbbell Hammer Curls
Weighted Dips
One-arm overhead tricep dumbbell extension
Click here for printable workout log!
Workout 4: Shoulders - 4 sets 8-10 reps
Seated Military Presses (front and behind neck)
Standing dumbbell side laterals raises
Standing front alternating dumbbell raises
Click here for printable workout log!
Cardio
Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.