60 Day Dream Body Free Download EBook-PDF | Ronald Relssek

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Ronald Relssek : 60 Day Dream Body Free PDF, 60 Day Dream Body Free Ebook PDF, 60 Day Dream Body Free PDF EBook, 60 Day Dream Body Diet PDF, 60 Day Dream Body Recipes PDF, 60 Day Dream Body Ingredients PDF, 60 Day Dream Body System EBook, 60 Day Dream Body Program PDF, 60 Day Dream Body Guide EBook, 60 Day Dream Body Reviews PDF, 60 Day Dream Body Discount EBook, 60 Day Dream Body Buy EBook, 60 Day Dream Body Order EBook, 60 Day Dream Body Price PDF, 60 Day Dream Body Amazon PDF, 60 Day Dream Body Sample PDF, 60 Day Dream Body Meal Plan

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60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum nutrition plan and bonus tips to help boost your progress. This program is everything you need to get you the results you are looking for in just 60 days time. So what are you waiting for Refocus your mentality going into the program.  Remind yourself why you are starting this.  Ask yourself: How badly do you want to see results  Learn to embrace the burn. When you feel you can’t push yourself any further dig deep PROGRESS BOOSTING TIPS GETTING STARTED: 60 DAYS / / 5 CYCLES INTENSITY TRAINING LIGHT HEAVY Add supplements to your training and nutrition. Not required for success in this program but can accelerate results.  BCAAs: Aid in recovery and building lean muscle.  Protein: Convenient option for supplementing your diet. Body can use the whey protein nutrients faster than whole food options. Ideal for post-workout nutrition.  Creatine: Taking pre or post workout can help you gain strength and size.  Glutamine: Another great option for muscle recovery if your budget allows but also found naturally in foods like chicken fish eggs and dairy.  Pre-Workout: A performance booster when you’re feeling tired or unmotivated. This supplement is designed to give you energy focus and endurance. PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsability for injury sustained as a result of following the advice or suggestions contained within the content of this program.

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TRAINING CALENDAR SHOULDERS / TRAPS A CHEST / TRICEPS C LEGS D BACK / BICEPS / FOREARMS B REST A LIGHT DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 REST B HEAVY C LIGHT D HEAVY DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 REST REST A HEAVY B LIGHT C HEAVY D LIGHT 1 CYCLE 2 CYCLE REST A LIGHT DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 REST B HEAVY C LIGHT D HEAVY DAY 20 DAY 21 DAY 22 DAY 23 DAY 24 REST REST A HEAVY B LIGHT C HEAVY D LIGHT 3 CYCLE REST A LIGHT DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30 DAY 31 REST B HEAVY C LIGHT D HEAVY DAY 32 DAY 33 DAY 34 DAY 35 DAY 36 REST REST A HEAVY B LIGHT C HEAVY D LIGHT 4 CYCLE REST A LIGHT DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42 DAY 43 REST B HEAVY C LIGHT D HEAVY DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 REST REST A HEAVY B LIGHT C HEAVY D LIGHT 5 CYCLE REST A LIGHT DAY 49 DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 REST B HEAVY C LIGHT D HEAVY DAY 56 DAY 57 DAY 58 DAY 59 DAY 60 REST REST A HEAVY B LIGHT C HEAVY D LIGHT 60 DAYS Each 12 day cycle consists of 8 workouts and 4 rest days. Within each cycle you will have 1 light workout and 1 heavy workout for each bodypart totaling 2 workouts per bodypart per cycle. Note: On REST DAYS ACTIVE REST is recommended. This can include anything from foam rolling walking hiking yoga biking or any other low impact activity of your preference. KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS. A HEAVY DAY 1

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EXERCISE BREAKDOWN SHOULDERS / TRAPS BACK / BICEPS / FOREARMS A B

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CHEST / TRICEPS LEGS EXERCISE BREAKDOWN C D

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EXAMPLE MEAL PLAN Protein Formula: 1.5g protein X per pound bodyweight Daily Amount Carb Formula: 2g carb X Per Pound Bodyweight Daily Amount Fat Formula: 0.5g fat X Per Pound bodyweight Daily Amount x 1.5g PROTEIN DAILY AMOUNT PER POUND BODY WEIGHT x 0.5g FAT DAILY AMOUNT PER POUND BODY WEIGHT x 2g CARB DAILY AMOUNT PER POUND BODY WEIGHT MACRO INTAKE CALCULATOR 4 Whole Eggs 1/2 Cup Oatmeal 1 Cup Blueberries Ex. Time: 6:30 AM Proteins Fats Carbs Calories 26 79 664 35 MEAL 1 1 1/2 Scoops Whey HD ™ 1 Medium Banana 8 oz Gatorade Proteins Fats Carbs Calories 3 39.5 350 38.5 MEAL 2 Ex. Time: 9:00 AM 4 1/2 oz Chicken 8 oz Potato cooked 3 oz Avocado Proteins Fats Carbs Calories 18 69 620.5 45.5 MEAL 3 Ex. Time: 12:00 PM Proteins Fats Carbs Calories 15 62 519 34 16 oz Yogurt 1/2 Cup Pineapple Chunks 1 oz Almonds MEAL 4 Ex. Time: 3:00 PM Proteins Fats Carbs Calories 3 34.5 305 37.5 1 Scoop Whey HD ™ 1 Medium Apple MEAL 5 Ex. Time: 6:00 PM Proteins Fats Carbs Calories 15 62 519 34 4 1/2 oz Turkey Breast ground 1 Cup Rice - Brown 1 Cup Broccoli 1 Tablespoon Flax Oil MEAL 6 Ex. Time: 9:00 PM Proteins Fats Carbs Calories 11 7.5 300 41.5 1 1/2 Scoop Whey HD 1 Tablespoon Peanut Butter MEAL 7 Ex. Time: 11:00 PM Results not only come from a consistent training regimen but also a consistently balanced diet. In 60 Days to Fit theres no counting calories or quick fixes. You are getting a solid manageable plan rich in the macro-nutrients proteins fats and carbohydrates that your body needs to maximize muscle gains and mini- mize fat storage. Nutrition Tip: The amount of water you intake each day is just as important as the weights you are lifiting and the food you are consuming. Stay hydrated with no less than half a gallon to a full gallon of water per day to boost digestion maintain fluids within the body and stay energized. Proteins TOTAL DAILY INTAKE Fats Carbs Calories 94 343.5 3286.5 275 Meat Replacements Lean Steak Lean Pork Fish Turkey Bison Carb Replacements Ezekiel bread Whole-wheat bread Pita bread Quinoa Sweet Potato Whole Wheat Pasta Vegetables Replacements Asparagus Green beans Spinach Cauliflower Eggplant Romain Salad

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