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21 DAY PLATEAU CRUSHER

The Go To Guide For Packing On Lean BAD ASS Muscle While Keeping Your Body Fat Percentage At Record Lows

James Moore
Author | CSCS | Fitness Coach | Fat Loss Expert | CPT

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Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices


This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

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21 DAY PLATEAU CRUSHER


Workout Manual & Meal Plan
Section 1: Section 2: Section 3: Section 4: Section 5: I Hit A Plateau. What Do I Do Now? This Is Why You Are Not Stronger! Putting It All Together. The Plan What Do I Eat? Finding a Goal. Tracking Progress

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I just want to take the time out to say thank you so much for investing your time and hard earned money in this program. Ive spent a lot of time putting together some awesome content that will have you crushing plateaus in no time. Allow me to share a little bit of my background with you just in case youre not familiar with me. Ive been teaching Strength and Conditioning almost all of my life. I started strength at the age 12 and by the age of 16 I was training all of my friends that lived in my neighborhood. When I turned 22 years old I met a woman by the name of Joyce Nichols (who is now my wife) whom I hired to be my personal trainer. While training and talking with her I really began to get passionate about becoming a trainer myself as a career. After training with her for 2 months I decided to go for it and I went and got certified. At the time of me writing this Im now 28 years old and Ive been blessed to help thousands of people get into the best shape of their life via personal training, online personal training and information products my wife and I have created over the years. I have literally spent 1000s of hours creating and tweaking strength and conditioning programs to see what works best for my clients and me also. In fact, if you check out my blog at http://www.bigjamesfitness.com youll see that Im the first test dummy for all my strength and conditioning programs. Fortunately, for you I have done every fitness routine known to man. So I know what programs out there work and what is just straight up bullshit. My intention with this program is to give a sure shot way to break through any fitness plateaus and pack on lean muscle. After a lot of trial and error I have come up with a program that is super simple to follow and will increase your strength and enhance your physique like crazy! I can guarantee if you do the program as outlined within the next 3 weeks you will be a monster. Heres are some progress pictures of me doing the same program Im about to share with you. These pictures are 4 weeks apart. Check it out:

I promise you that these are real updated pictures and if you follow the program there is no reason you shouldnt be able to see awesome results as well. This isnt just a program I cooked up last night and Im trying it out on you. I put not only myself but several of my clients through the same exact program and we all have seen some amazing results. This program have been tried, tested and proven to Kick ASS

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and I truly believe that this will work for you as well.

WARNING!
The further you read you will begin to notice a few grammatical errors. For you ladies and gents out there who are super anal (like my wife) when it comes to grammar, please be patient with me. Im a fitness coach not a English teach, lol. Try to stay focused on the meat (workout programming, nutrition, etc.) of the content in this book and try to ignore the bones (grammar, misspellings, etc.). I want you to be successful with this program and not let any distractions get in your way. Enough with the small talk! In the words of my man Fitness Lonnie LETS GET IT.

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Section 1:
I Hit A Plateau. What Do I Do Now? How To Crush The Dreaded Fat Loss Plateau
If I had a dollar for every time a person came to me and said that they wanted to lose body fat but still put on muscle I would be a very rich man today. But seriously, this a very common goal desired by most average gym goers and even some athletes. So while on ones journey to drop body fat and increase muscle mass, you can rest assured that plateaus will occur. In this section I will define what a fat loss plateau is, how did you hit this fat loss plateau and 1 simple training method that I use to help people crush their fat loss plateaus. Defining a Fat Loss Plateau and How it Occurred To understand how your body reached a plateau you must first understand that your body is always trying to protect you. One of the ways your body protects you is by putting your body in a constant state of balance (homeostasis). Our bodies have an amazing ability to adapt to specific and various stress and environments it is exposed to. This includes exercise. Once your body gets used to the exercise(s) and/or routine, it has no reason to continue to change, or this case your body doesnt have any reason to lose any more fat. It is at this point your body has adapted and has stopped any more noticeable physical changes and you have officially hit a plateau. These plateaus are very common amongst the average gym goer and this is why most of them are frustrated with the results theyve been getting from their exercise program. Youve seen them, right? They put in countless hours on the treadmill doing their best rendition of a hamster and they still look exactly the same month after month. If youre looking to drop body fat, then you must create a caloric deficit forcing a loss of fat to occur. As we as people begin an exercise program, a caloric deficit has been initiated by the calories burned during the workout and all of the physiological changes that occur to adapt to this new stress put on the body. Here are some of these adaptations:

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Increased muscle mass Increased nervous system response Increased motor unit recruitment Decrease in resting heart rate Body fat reduction Weight loss

All of these physiological adaptations are popularly known as the afterburn effect or Excess Post-Exercise Oxygen Consumption (EPOC) which is the calories that are burnt hours after the workout. As we continue the same ole routine for weeks on end, the adaptations that I mentioned before have occurred and the calories that were being utilized to produce these changes you received before are no longer being expended. The actual workout itself becomes much easier to do thanks to the adaptations. Also, there is a decrease in the number of calories burned during the workout. This is the bodys way of making up the difference for the caloric deficit created by the initial workout program and maintains a state of balance, with what becoming the end result? Thats right a plateau! As we already went over, in order for you drop body fat you must maintain a caloric deficit by either increasing your intensity during exercise for burn more calories, decrease your food intake or a combination of the two. You should utilize several methods in manipulating your exercise program in order to get the desired results youre looking for. You can break through plateaus by changing the exercises, increasing duration of exercise, decreasing rest periods, lifting heavier weights, so on and so forth. Theres tons of stuff you can do to totally crush your fat loss plateau. Luckily for you I put together this program with the sole purpose of crushing plateaus. So lets move on Section 2 and learn a little something about this program.

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Section 2:
This Is Why Youre Not Stronger
Understanding How Your Body Reacts To Strength Training & How To Re-Kick Start Your Muscle Growth
HELP! Ive been going hard at the gym and it seems like Im not getting any stronger. I hear this all too often in the gym and trust me I feel your pain. Theres nothing more demoralizing than putting countless hours in your gym training only to stay exactly where you were yesterday. Youve hit a plateau in your strength training but no worries; I have a few training methods that should help you break it. Before we go over these those training methods lets find out how you hit this plateau in the first place. In order for you to get stronger with strength training, you need to increase your workload during your workouts. Your body responds to this increased workload by increasing your muscle mass and strength. Almost immediately after, you will hit a training plateau unless you continue to increase or manipulate your workload. Thats why it is crucial for you not to get attached to any one training method. What worked for you last month may not work for you this month so your strength training methods will need to change constantly. Breaking your strength training plateau can be accomplished by changing your training routine as soon as your body adapts to current workload. Youll know that youre body adapted because you will no longer see any strength gains. By changing up the strength training method we can strengthen other muscles that will help lift whatever weight. Its just not smart to work the same muscles in the same plane of motion for extended periods of time. We need to work all of our muscles synergistically in order for our bodys to perform at an optimal level. We need to train in such a way that will allow you to progress gradually but will still tax the hell out the bodys different energy systems and muscle fibers. If theres no increase in the
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workload on the muscles then no new adaptations for your body is necessary. Meaning youll just stay stuck in that plateau. Really, the only thing that you can do to get out of this plateau is to put a new workload (stress) on the body that will force your body to make new adaptations (muscle growth). There are several training methods that you can use to break strength plateaus and in this program were going to deal with 3 training methods that I merged into 1 program. The hybrid of these 3 strength training methods has worked time after time for not only me but my most successful clients as well. Those 3 strength training methods are below:

Hypertrophy Training Hypertrophy is just a technical term for increasing the size of your muscle without increasing the number of cells. Your muscles can grow (hypertrophy) but you cannot grow new muscle cells. All you can do is increase the ones you were born with. Thus hypertrophy training is a great way to increase your muscle growth and your strength when youve hit a plateau. Below are guidelines of how a Hypertrophy Workout would be designed.

Hypertrophy Training - Program Design Reps = 6-12 Sets = 3-5 Intensity = 75-85% Repetition Tempo = Moderate/slow (2/0/2) Rest Interval = 0-60 seconds Duration = 4 weeks Frequency = 3-6x/week

Like I said earlier, there are 3 training methods that we will be using with the 21 Day Plateau Crusher and the hypertrophy training method will help us build strength and put on that muscle we so desperately desire. But if youre anything like me, you want more than just aesthetics. You want raw POWER to go along with the looks. Thats where Power training comes into play.

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Power Training The main objectives with power training is to develop raw power and get ridiculously strong. I love this training method because it involves functional movements and the benefits you get from it carry over into your everyday life. You will not get the same benefits from hypertrophy training and in this respect I think power training is the perfect complement to the 21 Day Plateau Crusher program. It balances everything out. Power training routines involve multiple muscle groups within the same exercise which is crucial for a well-rounded program. With this training method you will develop full body explosive power as well as put on massive muscle. The workouts are very taxing on your body and if done too often, you could run the risk of overtraining. But if done in moderation, the gains you get from it is huge. Plateaus will definitely be your bitch after doing this for a few weeks. Below is how a power training program would be designed:

Power Training - Program Design Reps = 1-5 (Strength) / 8-15 (Power) Sets = 3-5 Intensity = 85-100% (Strength) / up to 10% of bodyweight (Power) Repetition Tempo = x-x-x / Power (explosive) Rest Interval = 1-2 minutes Duration = 4 weeks Frequency = 2-4x/week

Power training picks up the slack where hypertrophy training falls short and vice-versa. This is why I use both with clients so they can get the aesthetics that theyre looking for as well as raw power. So we have muscle growth and raw power covered but what about endurance? This is where Metabolic Circuit Training (MCT) and Metabolic Interval Cardio Training (MICT) comes in and ties everything together. Metabolic Circuit Training is performed by doing a series of resistance training exercises which an individual or athlete will perform one after the other with little to no rest between reps. After the last exercise in the circuit, the individual or athlete can rest and then repeat for the prescribed amount of rounds (if necessary).
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MICT- Metabolic interval cardio training is a system of training that utilizes short bursts of repeated running, cycling or similar activity in which an individual or athlete will repeat with prescribed amount of rest between intervals. After the last interval the individual or athlete can rest. MCT/MICT isnt just great for building up your endurance but it also great for breaking through fat loss plateaus. As you read in Section 1 the only way to burn off excess fat is to create a calorie deficit by either increasing your intensity during exercise to burn more calories, decrease your food intake or a combination of the two. Well with MCT/MICT youll be able to create a caloric deficit without having to decrease your food intake as much. Because this training method is so intense and taxing on your bodys cardiorespiratory system, studies have shown that after one of these workouts your body will keep burning calories up to 48 hours after its complete. This is called Excess Post-exercise Oxygen Consumption (EPOC) it is informally known as the afterburn effect. EPOC or the afterburn effect refers to the boost in metabolism, or calories and fat burning that comes after a workout. When you do a MCT or MICT workout, you burn calories to fuel your muscles, but when youre done, your body keeps burning more calories and fat than normal. This is due to the process involved in recovery: after exercise, your body must repair damaged muscle fibers, restock muscle glycogen levels, remove lactic acid from the muscles, etc. All these processes require calories, and a lot of those calories will come from excess body fat. MCT/MICT will induce EPOC much more than steady state cardio or normal strength training will and this is why this training method ties everything in the 21 Day Plateau Crusher program.
Below is how a MCT and MICT programs would be designed:

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MCT/MICT - Program Design Reps = as many reps as possible (AMRAP) Sets = 3-5 circuit sets Intensity = 50-60% Repetition Tempo = x-x-x Rest Interval = 1-2 minutes Duration = 4 weeks Frequency = 2-4x/week

When using MCT/MICT to break through fat loss plateaus it is important to burn as many calories as possible to maximize your results. You dont want to pussy foot through the workout! You need to give it your all and the results will come. This concludes the training methods we will be using with the 21 Day Plateau Crusher. So now its time to put it together in a plan that youre going to follow for the next 3 weeks or so.

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Warm Ups & Stretching


Before each and every one of my workouts I do a light warm-up and then I stretch. You should as well. Never work out with cold muscles. Youll make yourself more injury prone if you do so. So I dont get all sciency on you. I want you to look at your body like a car. When you start your car up in the winter you have to let it run for a while in order for it to warm up. Your body works the same way. Dont take your body from 0-60 by jumping right into your workouts. Warm up to workouts and stretch a little bit. Trust me, your body will thank you in the long run. For every action there is a reaction. After each workout, you must stretch the muscles out. You should only stretch the muscle AFTER you have warmed then up. The workouts in the 21 Day Plateau Crusher dont give you enough time to stretch the muscles out quickly between rounds, so stretching before and after the workout is crucial. By stretching out the muscles you will increase blood flow to the area that you have worked. Increased circulation brings needed ingredients. A good daily stretching program helps to keep the body lean, the muscles limber and you off the injury reserves list. Below I have compiled a stretch and warm up for you to do before and after each workout.

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Warm Up & Stretch


Set-Up: Perform A, B, C, D in order for 30 seconds each, resting 10 seconds between exercises. Do both sets consecutively without rest in between them. After your last set rest 45 seconds and proceed to Stretch and then Immortals Workout set #1
A- Jumping Jacks

B- High Knees

C- Butt Kicks

D- BW Squats

Planned WORK/REST 30 SECONDS REST 10 SECONDS 30 SECONDS REST 10 SECONDS 30 SECONDS REST 10 SECONDS 30 SECONDS REST 10 SECONDS

SET 1

SET 2

Stretch and Cool-down: Arm Swings, Chest Stretch, Pretzel Twist and Split Stretch for 30-60 seconds in each position.

As you already know all of our workouts are for time. So in order to make sure every exercise and workout is timed perfectly youre gonna need the right tools. This is why we HIGHLY Recommend GYMBOSS. We dont do a workout on our own without it. Neither should you! So grab one TODAY by clicking on the link below.

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Section 3:
Putting It All Together. The Plan Outline For The Program

21 Day Plateau Crusher Week 1


Day 1 Hypertrophy (Muscle Building)
Exercise Flat Bench Barbell or DB Chest Press Bent Over Rows Plan Set 1 Set 2 Set 3 Set 4 Set 5 5 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME Weighted Chin Ups 3 sets of 8-12 reps of 75% ME DB Curl to Shoulder Press 3 sets of 8-12 reps of 75% ME Dips 3 sets of max reps (bw) Single Arm DB Rows (each 3 sets of 8-12 arm) reps of 75% ME MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your starting position is rest period. For treadmill set GB for 30 second sprints: 30 second walks for 10 rounds. ME = Max Effort, BW = Body Weight, DB = Dumbbells, GB = Gymboss Timer

Day 2 Hypertrophy (Muscle Building)


Exercise Back Squats Romanian Deadlifts DB SL Lunge Squat (each leg) DB Butterfly Sit Ups T2B Plan Set 1 Set 2 Set 3 Set 4 Set 5

5 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME 3 sets of max reps (bw)

MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your starting position is rest period. For treadmill set GB for 30 second sprints: 30 second walks for 10 rounds ME = Max Effort, BW = Body Weight, DB = Dumbbells, T2B = Toes to Bar, GB = Gymboss Timer

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Day 3 Rest Day 4 Metabolic Circuit Training


Exercise a. Clapping Pushups
Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5

45 sec work 15 sec rest b. Chest to Bar Pull ups 45 sec work 15 sec rest c. BW Squats 45 sec work 15 sec rest d. SDHP with DB 45 sec work 15 sec rest e. DB Clean & Press 45 sec work 15 sec rest Set GB Timer for 15 seconds rest and 45 seconds work for 5 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 3-4 circuits. Cardio Finish Up: 15-20 min of Jump Rope or Jogging ME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pull, GB = Gymboss Timer

Day 5 Metabolic Circuit Training


Exercise a. Burpees Plan 45 sec work 15 sec rest 45 sec work 15 sec rest Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5

b. Renegade Rows with DBs c. Forward DB 45 sec work Lunges 15 sec rest d. DB Snatch 45 sec work (left arm) 15 sec rest e. DB Snatch 45 sec work (right arm) 15 sec rest Set GB Timer for 15 seconds rest and 45 seconds work for 5 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 3-4 circuits. Cardio Finish Up: 15-20 min of Jump Rope or Jogging ME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pull, GB = Gymboss Timer

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Day 6 Abdominal Development


Exercise a. Butterfly Sit ups b. Plank to Pushups c. T2B Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 50 sec work 10 sec rest 50 sec work 10 sec rest 50 sec work 10 sec rest d. Side V-ups 50 sec work (left side) 10 sec rest e. Side V-ups 50 sec work (right side) 10 sec rest f. Mountain 50 sec work Climbers 10 sec rest Set GB Timer for 10 seconds rest and 50 seconds work for 6 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 2 full circuits. ME = Max Effort, BW = Body Weight, DB = Dumbbells, GB = Gymboss Timer

21 Day Plateau Crusher Week 2


Day 7 - Rest

Day 8 Power Training


Exercise Flat Bench Barbell or DB Chest Press Bent Over Rows Plan Set 1 Set 2 Set 3 Set 4 Set 5 5 sets of 3 reps of 90-100% ME 3 sets of 5 reps of 90-100% ME Weighted Chin Ups 3 sets of 5 reps of 90-100% ME DB Curl to Shoulder Press 3 sets of 5 reps of 90% ME Dips (weighted) have 3 sets of max someone put weight on lap reps Single Arm DB Rows (each 3 sets of 5 reps arm) of 90-100% ME MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your starting position is rest period. For treadmill set GB for 30 second sprints: 30 second walks for 10 rounds ME = Max Effort, BW = Body Weight, DB = Dumbbells, GB = Gymboss Timer

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Day 9 Power Training


Exercise Back Squats Plan Set 1 Set 2 Set 3 Set 4 Set 5 5 sets of 3 reps of 90-100% ME Romanian Deadlifts 5 sets of 3 reps of 90-100% ME DB SL Lunge Squat (each 3 sets of 6 reps leg) of 80% ME DB Butterfly Sit Ups 3 sets of 12 reps of 75% ME T2B 3 sets of max reps (bw) MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your starting position is rest period. For treadmill set GB for 30 second sprints: 30 second walks for 10 rounds ME = Max Effort, BW = Body Weight, DB = Dumbbells, T2B = Toes to Bar, SL =Single Leg, GB = Gymboss Timer

Day 10 Rest Day 11 Metabolic Circuit Training


Exercise Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5

a. Barbell or DB Thruster b. KB or DB Swings c. Plank Hold d. High Knees e. Spiderman Pushups

45 sec work 15 sec rest 45 sec work 15 sec rest 45 sec work 15 sec rest 45 sec work 15 sec rest 45 sec work 15 sec rest

Set GB Timer for 15 seconds rest and 45 seconds work for 5 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 3-4 circuits. Cardio Finish Up: 15-20 min of Jump Rope or Jogging

ME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pull, KB = Kettle Bell , GB = Gymboss Timer

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Day 12 Metabolic Circuit Training


Exercise a. DB Clean & Press b. Mix Grip Chin ups c. BW Squats Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 45 sec work 15 sec rest 45 sec work 15 sec rest 45 sec work 15 sec rest d. Incline 45 sec work Pushups 15 sec rest e. Knee Tucks 45 sec work 15 sec rest Set GB Timer for 15 seconds rest and 45 seconds work for 5 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 3-4 circuits. Cardio Finish Up: 15-20 min of Jump Rope or Jogging ME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pull

Day 13 Abdominal Development


Exercise a. Butterfly Sit ups b. Plank to Pushups c. T2B Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 50 sec work 10 sec rest 50 sec work 10 sec rest 50 sec work 10 sec rest d. Side V-ups 50 sec work (left side) 10 sec rest e. Side V-ups 50 sec work (right side) 10 sec rest f. Mountain 50 sec work Climbers 10 sec rest Set GB Timer for 10 seconds rest and 50 seconds work for 6 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 2 full circuits. ME = Max Effort, BW = Body Weight, DB = Dumbbells

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21 Day Plateau Crusher Week 3


Day 14 - Rest Day 15 Hypertrophy
Exercise Incline Bench Barbell or DB Chest Press Reverse DB Flys Plan Set 1 Set 2 Set 3 Set 4 Set 5 6 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME Weighted Mixed Grip 3 sets of 8-12 Chin Ups reps of 75% ME DB Curl to Shoulder 3 sets of 8-12 Press reps of 75% ME Skull Crushers 3 sets of max reps Bent Over Rows (each 3 sets of 10 reps arm) of 75% ME MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your starting position is rest period. For treadmill, set GB for 45 second sprints: 45 second walks for 10 rounds. ME = Max Effort, BW = Body Weight, DB = Dumbbells, ALT = Alternating, GB = Gymboss Timer Set 6

Day 16 Hypertrophy
Exercise Front Squats Deadlifts Barbell or DB Lunges Plan 6 sets of 8-12 reps of 75% ME 6 sets of 8-12 reps of 75% ME 3 sets of 8-12 reps of 75% ME 60 sec hold 3 sets of 15 reps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

L-Sits Russian Ab Twist (weighted) each side MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your starting position is rest period. For treadmill, set GB for 45 second sprints: 45 second walks for 10 rounds. ME = Max Effort, BW = Body Weight, DB = Dumbbells, ALT = Alternating, GB = Gymboss Timer

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Day 17 - Rest Day 18 Power Training


Exercise a. Incline Bench Barbell or DB Chest Press
b. a. b. a. Box Jumps

Plan
3 sets of 3 reps of 90% ME/ 15 Jumps on 20-24 Box 3 sets of 6 reps of 90% ME/ 35 DUs 3 sets of 5 reps of 80% ME/ 15 Lunge Jumps on each leg 3 sets of 10 reps of 75% ME/15 Burpees 3 sets of 10 reps of 75% ME/ 15 Knee Tucks

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Reverse DB Flys
DUs

Weighted Mixed Grip Chin Ups

b. Jumping Lunges a. DB Curl to Shoulder Press b. Burpees a. Bent Over DB

Rows (each arm)

b. Knee Tucks MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your starting

position is rest period. For treadmill, set GB for 45 second sprints: 45 second walks for 10 rounds.
ME = Max Effort, BW = Body Weight, DB = Dumbbells, ALT = Alternating, DU = Double Under Jump Rope, GB = Gymboss Timer

Day 20 Power Training


Exercise a. Front Squats
b. Ball Slams a. SL RDL w DBs b. DUs a. Stationery DB Lunges b. Half Burpees

Plan
3 sets of 3 reps of 90% ME/ 3 sets of 15 Ball Slams 3 sets of 6 reps of 80% ME/ 35 DUs 3 sets of 5 reps of 80% ME/ 15 Lunge Jumps on each leg 3 sets of 12 reps of 75% ME/15 Squat Jumps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

c. DB Romanian Ab Twist (each side) d. Rolling Squat Jumps a. T2B 3 sets of 10 reps BW/ b. Knee Tuck 15 Knee Tucks Jumps MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your starting position is rest period. For treadmill, set GB for 45 second sprints: 45 second walks for 10 rounds. ME = Max Effort, BW = Body Weight, DB = Dumbbells, ALT = Alternating, DU = Double Under http://21dayplateaucrusher.com

Jump Rope, SL = Single Leg, RDL = Romanian Deadlift, GB = Gymboss Timer

Day 21 Abdominal Development


Exercise a. Butterfly Sit ups b. Plank to Pushups c. T2B Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5 50 sec work 10 sec rest 50 sec work 10 sec rest 50 sec work 10 sec rest d. Side V-ups 50 sec work (left side) 10 sec rest e. Side V-ups 50 sec work (right side) 10 sec rest f. Mountain 50 sec work Climbers 10 sec rest Set GB Timer for 10 seconds rest and 50 seconds work for 6 rounds. At the end of the circuit rest for 90 seconds and then repeat until you do 2 full circuits.

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Section 4:
What Do I Eat? A Nutrition Plan Guaranteed to Burn Fat and Easy To Follow.

First off, I want to start by saying that I am not a nutrition expert. I have helped my clients to get the desired results theyre looking for through specific nutrition knowledge I have. But what I do know for sure is in order for you to break through your plateau, you have to break your regular eating cycle and do something totally different. Heres what I mean: My good friend Shaun Hadsall, CPT (Nutrition Expert and Plateau Busting Bad Ass) has created an awesome that program that totally compliments the 21 Day Plateau Crusher. Ive used his program, my wife has used his nutrition program and we both have seen some amazing results. The program is called 4 Cycle Fat Loss. Shaun has allowed me to use some of his own words on what his program is all about. Heres what Shaun has to say about the 4 cycles the program puts you through:

Cycle 1: Advanced Depletion The 7 Day Diet


This is by far the most powerful strategy of the 4 Cycle Solution because it reprograms and fixes your broken metabolism to teach it where fat stores are available for energy needs. The 7 Day Diet also serves several other essential metabolic purposes.

First, youll learn exactly how to make fat your go to energy source. Second, its by far the quickest way for you to drain the body of carbohydrate stores and/or muscle glycogen to achieve the fastest fat loss possible.

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Third, it shuts off your bodys dependence on sugars, which further accelerates the breakdown of ugly fat. Fourth, it helps you aggressively control and stabilize blood sugar for even more rapid fat loss.

Additionally and most importantly it actually sets up all your metabolic triggers and fat burning hormones for the carb cycling lifestyle. Expect to lose anywhere between 5 and 15 pounds during this first 7 days. Warning: Do not skip this cycle. This jumpstart is essential for your success because it serves as the springboard that will move you through the next three cycles. And youll look and feel a lot leaner in just the first few days.

Cycle 2: Macro-Patterning
This is where the rubber meets the road and where your metabolism learns how to love burning fat and carbs as fuel sources on a daily ongoing and reoccurring basis. The first cycle is designed as a catalyst to make sure your metabolism is programmed and ready to go grab fat when we ask it to. And now that your body is already experiencing rapid fat loss, its time for Macro-Patterning. Its your official new way of living the fat burning lifestyle. Youll start using all the foods you love to help dramatically accelerate your fat loss and youll finally crack the fat loss code once and for all. No more plateaus. No more metabolic slow down. No more
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suffering from adaptation. Youll follow a simple turn-key system to manipulate macronutrients (food) so you can automatically maintain a fat burning environment round the clock.

Cycle 3: Accelerated Fat Loss


Now that youve made the leap and you understand how easy it is to Macro-Pattern, its time to pick up the pace a little and manipulate your metabolism even further with the Accelerated Fat Loss Cycle. Even though this may be your first time Macro-Patterning your body is smart super smart so its very good at adapting. The Accelerated Fat Loss Cycle is the first nutrition cycle ever thats specifically designed to overcome every type of adaptive response the body has to stop you from losing weight. This tried and true meal plan will teach you how to easily control energy stores so you can stay on the fat loss fast track.

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Cycle 4: The Diet Break [Maintenance]


Now its time to put your fat loss on cruise control. By this point youll have overcame every adaptive response related to burning stubborn body fat and youll know how easy it can be to force your body to use fat as your primary energy source. Once youve moved through the first 3 cycles youll have a completely different relationship with food and the way you approach eating for health and fat loss will be changed forever. Youll stay lean for life while enjoying happy hour every Friday and uncover how to cheat your way through the weekend while maintaining (and sometimes even accelerating) the fat loss process. Just think how awesome it would feel to wake up every Monday morning feeling leaner and lighter. As you can see, the 4 Cycle Solution is a powerful fat loss formula that you can live with day after day, week after week, month after month to outsmart your metabolism and conquer diet plateaus once and for all.

Everything that you have read above is what the 4 Cycle Solution all about. Its the best nutrition program to follow with the 21 Day Plateau Crusher if youre looking to burn fat and put on lean muscle at the same time. Shaun has a special rate going for the 4 Cycle Solution right now. For a limited time only, you can get this awesome program at a 50% discount. So click on this link to check it out.
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Section 5:
Finding A Goal. Tracking Your Progress

How To Set Killer Fitness Goals


1. Whats My Goal- Find out exactly what it is that you wish to accomplish. Its been my experience that most people will start working out and all they know is that they want to lose weight. Thats good to know, but you must have more detail than that. For example; figure out how much weight you wish to lose, how much time are you willing to invest to lose that weight, how long will it take to accomplish my goal. Those examples have led me into the next topic. 2. Be REAL If your goal is weight lost and you have a lot of weight to lose. Be realistic about how long it could take to accomplish your goal. Never compare the achievability of your goals to someone elses accomplishments. Just because someone on T.V. lost 100lbs in 5 months doesnt mean that you will too.

You may be at a different exercise level than that person on T.V. and your results may come a little slower. 3. What am I doing? Knowing is half the battle. Most people on their journey to fat loss usually try to go at it alone. This could be the single biggest mistake that anyone can make. Why? There are thousands, if not millions of people who have accomplished what youre trying to do. So why wonder aimlessly on your fitness journey, when you learn from whove accomplished this goal already, such as myself. Cut your learning curve short and seek help from others on how to get the results you want.

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4. How much longer? (sheesh) It could be discouraging when youre working hard and your results are not coming as fast as you would like. When I was trying to lose weight I made several weak attempts before I really got serious about it. One time, I only worked out for 2 weeks and when I saw the scale didnt budge, I just quit. But I encourage you to stay focused on accomplishing your goals and the results will come sooner than you know. Usually when you feel like you want to quit. Thats when youre on the verge of your breakthrough.

5. Heres a Scooby Snack. Before you even accomplish your goal figure out what youre going to reward yourself with when you do it. After I lost 70lbs in 4 months, the day I achieved (over achieved) my goals I ate a King Size Snicker bar. Not very healthy I know, but I enjoyed every single bite. Be sure to come up with your own personal reward system. Trust me its FUN!

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Take Your Measurements


DATE__________________________

Current Weight

Current Lean Body Tissue Fat % Mass

Fat Tissue Mass

Goal Goal Weight Body Fat %

Goal Lean Tissue

Goal Fat Tissue

Goal BF Loss

Time Dedication

To figure out your BF% you first would need a pair of Body Fat Calipers click here to get a pair. Once you figure out your Fat Mass you need to divide your BF% by your current body weight to get your Fat Mass ( CW 130 x 18% BF= 23.4 Fat Mass). To Find out your Lean Mass you would take your Fat Mass and Subtract it from you Current Weight and you would have your Lean Mass (CW 130 Fat Mass 23.4 = 106.6 Lean Mass) Use this same process to figure out Goal Fat Mass and Goal Lean Mass. If you need help with this please look at our tutorial at http://www.mtfjourney.com/access/21-day-ff-how-to-do-bfmeasurements/
Please write your current body-part measurements here: (You can use a simple measuring tape) BEFORE STATS Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Body fat %*: ___________ AFTER STATS Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Body fat %*: ___________

Click on the image below to get your own Body Fat Calipers

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Take Before & After Photos


I highly recommend that you take before photos so you can truly see your results... you see, your accomplishments can serve as inspiration to billions of people around the world that may have the same goals as you. A single before and after picture can change your life but it will cause others to make changes in their lives as well. When you take your photos, make sure that, guys, you are shirtless in shorts and ladies that you are in a bikini. Its not necessary for anyone else besides yourself to see your before photos but after you complete the 21 Day Plateau Crusher program you can go back to the before photo and see what progress youve made. Taking pictures of you is SUPER important. Although you may not be happy with what you see in your photo today, I cant stress enough the importance of doing this really is. Its powerful to have a photo of you now and 3 weeks later after you look like a totally different person. You should do this every week, after each milestone. This way, you can compare your current self to your future self and really get a visual sense of the progress you have made along the way. This method has always motivated me to stay focused and Im sure it will do the same for you. Name: _____________________________________ This should be a full frontal, side and back view. EXAMPLE Todays Date: __________________

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Whos Big James


You may have heard of me Youve probably heard of my hardcore no B.S. training style, or my unusual pleasure in seeing clients in pain after a session with me, and my no excuses accepted here rule. Its all true, but wait there is a method to my madness. Let me explain All of my life up until about a few years ago Ive been overweight. Not only that: I always had low self-esteem I was never motivated to do anything besides eat I definitely was not a lady killer when it came to stunning good looks I looked like I didnt respect myself (I know, I know, boo hoo!)

To be honest I didnt. It got so bad I didnt want to be around people anymore. I just locked myself inside a bubble of depression and cut off communication with friends and family for years. But one day I looked at my pathetic body in the mirror and decided enough is enough. I changed my eating habits, I started working out everyday, and before I knew it I lost 70 lbs. in 4 short months Something changed in me after losing all that weight. Suddenly, I became the person that I secretly desired to be. My goal was to become:

more attractive to women (YEA!) confident in MYSELF and my ability to accomplish goals A social butterfly, to actually speak with complete strangers without restraint most importantly, be the energetic father to my daughter that she deserves

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Guess what? I did it, and a whole lot more. It was this moment in my life that changed everything. I quit my job (no more cubicles and tight dockers pants). I have a beautiful wife and we started a business together. I have more energy while spending time with my daughter. Now, instead of just merely existing, Im really LIVING LIFE. This is all possible because of God, all the hardcore training Ive done, the pleasure I learned to take in the pain. Plus, the no excuses accepted here policy that I enforced on myself is what made me the person that I am today. Thats not even the best part Now Im showing other people how to accomplish the same success. Can I ask you a few questions? Who the heck are you? Are you someone who really wants to start living and stop existing? Are you ready to create that one moment that will change your life forever? If you answer is yes, then I have tons of information that Im just dying to share with you. So you too can create your one moment. Welcome to Big James Fitness. Committed to your success, James Moore aka Big James

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Contact Big James

BIG JAMES FITNESS BLOG HTTP://BIGJAMESFITNESS.COM SUBSCRIBE TO BIG JAMES YOUTUBE CHANNEL HTTP://WWW.YOUTUBE.COM/user/JamesMTF FOLLOW BIG JAMES ON TWITTER HTTP://TWITTER.COM/BigJamesFitness JOIN BIG JAMES PERSONAL FACEBOOK PAGE http://www.facebook.com/BigJamesFanPage PURCHASE YOUR 21 DAY PLATEAU CRUSHER PROGRAM HTTP://WWW.21DAYPLATEAUCRUSHER.COM

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