But you don’t want to get caught out of shape the week before your first unveiling of the summer. That’s why we created this easy 6-week program that breaks downs the diet, supplement and training program you should follow to lose the last few pounds and look shredded this summer!*
* note this program is design for a 175lb male – adjust calories appropriately for your size.
MEAL PLAN:
| Meal 1 | Ingredient Variations |
| -1c egg white omelet with 1/2c spinach -3 strips of turkey bacon                                                                       -2/3 cup oatmeal |
-100 g ground turkey -2 slices of ezekiel toast |
| Meal 2 | Ingredient Variations |
| -6 oz. roasted chicken breast (boneless/skinless)Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â -1 cup veggies |
-Turkey breast |
| Meal 3 | Ingredient Variations |
| -4.5 oz. roasted chicken breast (boneless/skinless) -6 oz. brown rice                                                                                  -1 cup veggies |
-200g sweet potato |
| Meal 4 (Post-workout) | Ingredient Variations |
| -2 cups of milk – scoops of Platinum Whey + Muscle Builder -1 banana |
| Meal 5 | Ingredient Variations |
| -6 oz. roasted chicken breast (boneless/skinless)Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â -1 cup veggies |
-6 oz. grilled beef |
| Meal 6 | Ingredient Variations |
| -1 plain rice cake with 1 tbsp of natural peanut butter | -10z. walnuts with 1/2c Greek yogurt |
Trainer’s Tips:Â
- Do not eat if you are not hungry
- You are allowed one cheat meal per week
- Drink a minimum of 2-3L of water a day
- Use sugar-free hot sauce to flavor your meat
- Add cinnamon or spices to increase flavor
TRAINING PROGRAM:
Overview:
Monday:Â Â Chest + 30 min. cardio
Tuesday:Â Â Back + 30 min. cardio
Wednesday:Â Â Abs/calves + 30 min. cardio
Thursday:Â Â Shoulders + 30 min. cardio
Friday:Â Â Arms + 30 min. cardio
Saturday:Â Â Legs
Sunday:Â Rest
Day 1 (Monday) – Chest           Â
- Incline Dumbbell Press 3 x 8-12
- Flat Dumbbell Press 3 x 8-12
- Decline Dumbbell Press 3 x 8-12
- Low Incline Dumbbell Fly 3 x 8-12
- 30 min. cardio
Day 2 (Tuesday) – Back
- Weighted Chin-Up 3 x 8-12
- T-Bar or Corner Rows 3 x 8-12
- One-Arm Underhand Hammer Pulldown 3 x 8-12
- Overhand Barbell Rows (to lower chest) 3 x 8-12
- Deadlifts 3 x 6-8 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â
- 30 min. cardio
Day 3 (Wednesday) – Abs & Calves
- Upright Chair Leg Raises 4 x 25
- Machine Crunches 4 x 15-25
- Bench V-Ups 4 x 25
- Plank 4 x 60 seconds
- Standing Calf Raises 4 x 15-25
- Leg Press Calf Raises 4 x 15-25
- Seated Calf Raises 4 x 15-25
- 30 min. cardio
Day 4 (Thursday) – Shoulders
- Dumbbell Shoulder Press 3 x 8-12
- One-Arm Dumbbell Laterals 3 x 8-12
- Seated Rear Delt Laterals 3 x 8-12Â
- Smith Machine Rear Shrugs 3 x 8-12
- 30 min. cardio
Day 5 (Friday) – Arms
- Ez-Bar Biceps Curls 3 x 8-12
- Decline Ez-Bar Triceps Extensions 3 x 8-12
- Incline Dumbbell Curls 3 x 8-12
- Incline Dumbbell Extensions 3 x 8-12
- Concentration Curls 2 x 8-12
- Dumbbell Kickbacks 2 x 8-12
- 30 min. cardio
Day 6 (Saturday) – Legs
- Leg Extensions 2 x 20 (warm-up )
- Barbell Squat 3 x 8-12
- One-Leg Press 3 x 8-12
- Lying Leg Curls 3 x 8-12
- Smith Machine Lunges 3 x 8-12 (each leg individually)
Trainer’s notes:
- Sets/Reps: 3-4 sets of 8-12 (+/- 2) w/ same weight  Â
- Rest between sets: 60 seconds      Â
- Tempo: Slow and controlled w/ continuous tensionÂ
- Cardio:Â interval training
SUPPLEMENT STACK
Platinum Whey + Muscle Builder:
Mix 1-2 scoops, depending on your protein needs, with 6-12 oz. of water or milk after your workout, and between major meals.
- Builds muscle
- Rapid post-workout amino acid recovery
- Tastes great
Hydroxycut Hardcore Elite:Â
Take 2 capsules twice daily, 30 to 60 minutes before breakfast and lunch.
- Helps to lose weight
- Increase energy for your workout
Trainer’s notes:
Avoid taking Hydroxycut Hardcore Elite 5 hours before bedtime
You now have the tools that you need to get shredded in time for summer. Do your best to avoid temptation and stay as strict as possible. Once a week you are allowed a cheat meal as described above so reward yourself for good behavior, and be patient then – the results will come.Â
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