This area deals with 3 Weeks To Lean Part 2, weight loss, dropping fat, exercising, and cardio!This area deals with 3 Weeks To Lean Part 2, weight loss, dropping fat, exercising, and cardio!
Part Two: Three Weeks To Lean
By David Gluhareff CFT – ISSA, www.trainwithdave.com
For Intermediate or Advanced Lifters Only!
Hopefully you have made it through the first Three Weeks To Get Lean. You should have that athletic looking body soon by following the second part of this lean and mean program. For the following meal plans you should eat only until satisfied and not until full. Only drink water and lots of it. Coffee with a little sugar is okay in the mornings. Do the weight lifting workouts preferably in the evenings after meal four and before meal five. If you need to do the weight lifting workout in the morning make sure to have eaten your first meal first. If any of the meal ideas do not suit you then switch them with the ones you like. Make sure to get your bodyweight in protein every day (200 pound man = 200 grams of protein throughout the day). For your cardio on intense days, try getting pretty winded, but still able to carry on a conversation with someone next to you. If at any time you feel too out of breath or unable to carry on a conversation, then cut back on the intensity. Always workout at your own risk and if an exercise feels uncomfortable then do not do it or ask someone more knowledgeable for help. Good luck and never give up! Workouts and Meal Plans: (1) Day One Plan *(30 minutes of low intensity cardio on an empty stomach) Meal one – quarter cup of oatmeal and a medium carb protein shake and multi-vitamin/mineral Meal two – apple and low carb protein bar Meal three – grilled chicken salad with olive oil and balsamic vinegar dressing Meal four – pear and low carb protein shake Meal five – grilled turkey breast and broccoli Meal six – low carb protein shake Workout With Weights: Upper Body – 3 sets of 8-10 reps Chest – incline bench press, flat dumbbell presses, and incline flyes Back – seated low cable rows and pull ups with wide grip Shoulders – seated military presses Biceps – seated dumbbell curls Triceps – dips Forearms – reverse wrist curls Abs – hanging leg raises and decline bench crunches (2) Day Two Plan *(20 minutes of high intensity cardio on an empty stomach) Meal one – one egg yolk and added egg whites and a slice of whole grain bread and multi-vitamin/mineral Meal two – banana and protein bar Meal three – grilled chicken breast sandwich with carrot and celery sticks Meal four – low carb protein bar and apple Meal five – London broil and Cesar salad with oil based dressing Meal six – low carb protein shake Workout With Weights: Lower Body – 3 sets of 8-10 reps Quads – leg extensions and hack squats Hams – seated leg curls and sumo (wide legged) dead lifts Calves – seated calf machine (3) Day Three Plan *(No cardio and no workout with weights) Meal one – protein shake and multi-vitamin/mineral Meal two – handful of unsalted almonds and a banana Meal three – grilled chicken breast and asparagus Meal four – grapefruit and low carb protein bar Meal five – baked salmon and a medium green salad with oil and vinegar Meal six – low carb protein shake (4) Day Four Plan *(30 minutes of low intensity cardio on an empty stomach) Meal one – quarter cup of cream of wheat and a protein shake and multi-vitamin/mineral Meal two – pear and protein bar Meal three – canned chicken in water and cucumber slices and a slice of whole grain bread Meal four – handful of unsalted almonds Meal five – tuna steak and steamed broccoli Meal six – low carb protein shake Workout With Weights: Upper Body – 4 sets of 8-10 reps Chest – flat barbell bench press, decline barbell bench press and cable crossovers Back – seated low cable rows, hyperextensions, reverse grip shoulder width lat pulldowns Shoulders – seated military presses and seated dumbbell side lateral raises Biceps – seated dumbbell curls and standing barbell curls Triceps – dips and rope pressdowns Forearms – reverse wrist curls and gripper machine Abs – hanging leg raises with a 10-pound dumbbell between feet and decline bench crunches with a 25-pound plate (5) Day Five Plan *(20 minutes of high intensity cardio on an empty stomach) Meal one – high carb protein shake and multi-vitamin/mineral Meal two – apple and almonds unsalted Meal three – grilled chicken and cheese sandwich on whole grain bread Meal four – protein bar Meal five – small sweet potato and sliced turkey Meal six – low carb protein shake Workout With Weights: Lower Body – Quads – leg extensions and regular barbell squats feet shoulder width Hams – lying leg curls and stiff legged dead lifts Calves – standing calf raises (6) Day Six Plan *(No cardio and no workout with weights) Meal one – low carb protein shake and multi-vitamin/mineral Meal two – low fat cottage cheese and blueberries Meal three – big can of tuna in water and a spinach salad with oil and vinegar Meal four – protein bar and an orange Meal five – grilled turkey breast and cooked spinach with vinegar Meal six – low carb protein shake (7) Day Seven Plan *(45 minutes of low intensity cardio on an empty stomach) Meal one – one egg yolk and 4-6 egg whites omelet with veggies of choice and multi-vitamin/mineral Meal two – low fat cottage cheese and fresh pineapple Meal three – turkey sandwich on whole grain bread Meal four – apple and protein shake Meal five – grilled chicken and shrimp with mixed steamed veggies Meal six – low carb protein bar Good luck on this second three-week plan! After you get through the first week, then repeat the same thing for the second and third weeks. Try not to ever miss workouts and never miss meals or your metabolism will slow down. We want that metabolism running fast constantly! You do not want to take a cheat day, but if unexpected circumstances do not allow you to stay perfect on the meals, I understand. Stick to this plan as close as possible to train yourself mentally as well as physically. You want to discipline yourself to be able to undertake this healthy plan of structure for your life! It is your body! Do you want to be good, better, or best? It is up to you! This area deals with 3 Weeks To Lean Part 2, weight loss, dropping fat, exercising, and cardio!
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