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Breakfast
4 egg whites
cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Lunch
4 oz skinless, boneless chicken breast
cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
Midday Snack
1 scoop whey protein isolate
large (8") banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
cup cherry tomatoes, quartered
cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
Evening Smoothie
1 scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
Phase 2: Weeks 58
In this phase, youll trim calories slightly to help drop body fat, although protein
intake will stay steady to make sure your metabolism remains high and youre
not losing muscle tissue along with the fat. Feel free to keep referring to the
Food Swaps list on page 3 as desired. And keep up your fluid intake, drinking at
least one gallon of water per day.
Breakfast
3 egg whites
2 oz 99% fat-free ground turkey breast
cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat
Lunch
4 oz skinless, boneless chicken breast
1 cup black-eyed peas, boiled
1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat
Midday Snack
4 oz 99% fat-free ground turkey breast
2 white corn tortillas
1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat
Dinner
4 oz cod
1 oz avocado
salad:
tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
2 cups mixed greens
cup tomato
cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat
Evening Smoothie
1 scoop whey protein isolate
1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat
Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat
Phase 3: Weeks 912
Your carb and protein intake drop a bit more during this phase, reducing your
total calories and helping your body dig further into its fat stores. (Healthy fat
intake stays steady, though, to help you feel full and to fuel your muscles.) Keep
drinking plenty of water so you stay well hydrated. And dont forget to swap out
for your favorite foods! Note: For Week 12, see Diet Must-Dos HERE for specific
dietary instructions and guidelines.
Breakfast
5 egg whites
cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
1 cup raw green beans
10 almonds
Totals: 200 calories, 27g protein, 10g carbs, 8g fat
Lunch
4 oz skinless, boneless chicken breast
cup long-grain brown rice
Salad:
2 cups mixed greens
cup tomato
cup onion
1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat
Midday Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Dinner
4 oz skinless, boneless turkey breast
1 oz avocado
10 almonds
Salad:
2 cups mixed greens
cup cherry tomatoes, quartered
Triceps
Single-arm Overhead
Triceps Extension
Cable Overhead
Triceps Extension
Cable Pressdown
Exercise Descriptions
Weighted Hyperextension (Day 1)
Lie facedown on a hyperextension bench. Hook your heels under the footpads
and place your feet flat on the plate, toes forward.
Lean forward from your hips, upper body extended over the top edge of the
bench, and grasp a weight plate with both hands.
Raise your upper body, keeping the weight in front of your chest.
Pause briefly at the top, then slowly lower back to start.
Push of your right foot and step forward with your left, lowering your right
knee to the floor.
Rest your shoulders and upper back on a flat bench, your body perpendicular
to it.
Keep your feet firmly planted on the floor. Hold a kettlebell or dumbbell with
both hands above your face, arms extended, and elbows slightly bent.
Keeping a slight bend in your elbows, slowly lower the weight behind your
head.
Pause at the bottom of the movement, then slowly lift the weight back over
your chest, keeping elbows slightly bent throughout.
Repeat for reps.
Get into a pushup position, hands slightly narrower than shoulder width,
fingers pointed forward.
Keeping your body in a straight line and your core engaged, lower yourself to
the floor and press all the way back up.
Repeat for reps.
Stand holding a dumbbell in each hand, arms at your sides. Keep your abs
tight, chest up, and head straight.
Contract your biceps and simultaneously curl both dumbbells up, keeping your
elbows tight at your sides.
Hold and squeeze at the top, then slowly reverse the movement, bringing the
dumbbells back to the start position.
Repeat for reps.
Lie faceup on the floor with your knees bent, calves parallel to floor.
Place your hands under your glutes, palms down.
Keeping your knees bent, lift hips toward the ceiling.
Hold the contraction at the top, then slowly lower your legs back to the start
position, squeezing your abs throughout the range of motion.
Lie faceup on an incline bench set to about 45 degrees, with your feet flat on
the floor.
Hold dumbbells above your chest with your palms facing in front of you,
elbows slightly bent.
Keeping your elbows slightly bent, lower the weights until your arms are just
short of parallel to the floor.
Pause, then slowly return to the start position; repeat for reps.
Show Week
Achieve peak conditioning with these essential last-minute tips.
Seven Days to Showtime!
The last week of your plan is when all your nutrition and training come together.
To look your absolute best for your moment in the spotlight, follow these final
instructions in the days leading up to the competition.
Diet Must-Dos:
> During the first four days of this week (Sunday through Wednesday), follow
the diet as outlined in Phase 3, but cut the portion size of carb-heavy foods
like rice or sweet potatoesin half.
> On Thursday, resume eating the regular amount of carbs outlined in Phase 3.
Eliminate all added sodium.
> From Monday through Friday, increase your fluid intake from 1 gallon (16
cups) to 1.5 gallons (24 cups) a day.
> On Friday morning, cut your water intake to roughly two cups until noon. From
that point until the day of the show, dont consume any water. Also on Friday
morning, have about 50% more carbs at each meal (so, a portion and a half of
the carb-rich foods).
>On show day, cut the serving size of carb-rich foods at each meal.
Week 12: Workout Plan
Train on Monday, Tuesday, and Wednesday only.
Monday: Back/Bis
Perform all back exercises outlined in Day 1 of the program, plus two biceps
exercises from the Exercise Exchange List. Do these in circuit fashion.
Tuesday: Chest/Tris
Perform all chest exercises outlined in Day 4 of the program, plus two triceps
exercises from the Exchange List. Do these in circuit fashion.
Wednesday: Shoulders
Perform all shoulder exercises outlined in Day 4 of the program. Do these in
circuit fashion.
All 3 days: Abs
Choose two or three abs exercises each day, and do 3 sets of 2530 repetitions
each.
All 3 days: Cardio
Each day do 30 minutes of high-intensity intervals (including a five-minute
warmup and cooldown) on the StepMill, or walk briskly on a treadmill set to 10%
incline. Do two minutes at 8090% maximum heart rate (89 on a scale of 1
10), followed by 60 seconds of slower-paced active rest.
Thursday & Friday: Rest.
Relax, take it easy, and get ready to focus on the show!
Snack
Coconut-Lime Chicken Bites with Baked Zucchini Fries Get the recipe here!
Lunch
4 oz turkey breast, boneless, skinless
cup brown cooked rice
1 cup broccoli, steamed
large grapefruit
Snack
cup cottage cheese
cup blueberries
10 almonds, chopped
Dinner
Spicy Citrus Shrimp with Quinoa Get the recipe here!
Bedtime
20g whey protein isolate
tbsp peanut butter, natural
Daily Totals: 1,480 calories, 169g protein, 119g carbs, 40g fat
PHASE 2 (Weeks 3-4)
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
cup green pepper
6 almonds (as a side)
Snack
Purple Sweet Potato Parfait
Lunch
4 oz turkey breast, boneless, skinless
Dinner
Sweet Chili-Lime Barbecue Chicken with Cucumber Salad Get the recipe
here!
Bedtime
6 egg whites
1 cup baby spinach
Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat
PHASE 4 (Weeks 7-8)
Breakfast
cup oatmeal, uncooked
20g vanilla whey protein
1 tbsp flaxseed
Dash of cinnamon
Snack
cup egg whites
3 oz chicken breast, boneless, skinless
2 oz avocado
large grapefruit
Lunch
1 cup broccoli
4 oz cooked sweet potato
4 oz turkey breast, boneless, skinless
Snack
Beef Lettuce Wraps
Dinner
Barbecue Tilapia with Mango Salsa and 1 cup asparagus Get the recipe
here!
Snack
6 egg whites
1 cup baby spinach
Why is this abs workout diferent from any other? Simple: This eight-week
program has been carefully selected to work your entire midsection, hitting your
abs from every angle, three times a week. The abs, while actually one muscle,
really function as three diferent sections (upper, lower, and obliques). Theres
also an area that lies beneath the upper and lower abs, normally referred to as
the core. Paired with our belly-flattening menu, this is a surefire plan that will
help you blast through that unwanted tummy flab and boast abs that are leaner,
sharper, and more defined than you ever thought possible.
THE TRAINING PLAN OVERVIEW
Dial in Your Training
Youll continue with your regular weight-training routine and use the workouts
detailed below to zero in on your abs three times a week, resting at least two
days between sessions.
Angle Your Attack
Each two-week phase includes abs workouts consisting of four diferent
exercises, all of which challenge four diferent areas of your midsection (one
upper, lower, oblique, and core movement) to get your abs popping from every
angle.
Carve with Cardio
Weeks 14, youll perform 30 minutes of cardio 45 days a week, working at
6070% of your max heart rate (MHR). Then, Weeks 58, youll increase your
cardio to 45 minutes for 56 days a week, working at 7075% of your MHR. Do
cardio workouts after your abs routine.
Dumbbell Crunch
Works: Upper Abs
Lie faceup on the floor with your knees bent, and your feet and lower
back on the floor.
Grasp the ends of a dumbbell in both hands with your arms extended
toward the ceiling.
Crunch up contracting your abs to lift your shoulder blades of the floor
while keeping your arms straight.
Lie faceup on the floor with your hands by your sides, feet up and
together, thighs perpendicular to the floor.
Contract your lower abs to roll your pelvis upward and raise your hips of
the floor.
As you pull your legs in, twist your torso and angle both knees toward
your right shoulder.
Slowly return to start, then repeat, twisting legs to the left side.
Lie with your upper back on an exercise ball, feet shoulder-width apart.
Keep your knees bent 90 degrees and lightly place your left hand behind
the left side of your head.
Slowly crunch your upper body toward your right hip, squeezing at the
top for one count before returning to the start position.
Elbow Plank
Works: Core
Lie facedown on the floor. Bend your elbows 90 degrees and curl your
toes under you, resting your weight on your forearms and toes. Your body
should form a straight line from the top of your head to your heels.
As you keep your back straight and pull your abs in tight, hold plank for
30 seconds.
Sit on an exercise ball facing away from a low-pulley cable with a rope
attached to it. Walk your feet forward, then lean back until youre lying on
the ball.
Grasp the rope with both hands. Place the insides of your wrists on the
sides of your head. Allow weight to hyperextend your lower back against
the ball.
Keeping your hips stationary, slowly crunch your body upward so elbows
travel toward thighs.
Get into a pushup position, hands on the floor, legs extended behind you,
and feet on the ball.
Without rounding your lower back, contract your abs and bend your
knees, using your feet to pull the ball toward your chest.
Lie sideways with your right hip flush against a 45-degree back extension
bench. Hold a dumbbell in your right hand, with your arm hanging straight
down.
Slowly bend torso toward floor, then rise up, flexing laterally at your waist.
Place your forearms on a Bosu ball and extend your legs behind you,
with the balls of your feet on the floor.
Brace your abs and pull your right knee toward your chest. The ball of
your left foot should be resting on the floor.
Keeping your core tight, quickly switch feet so that your right leg is now
extended and your left leg is drawn into your chest.
Keeping your legs straight, bring them up in front of you until your legs
are just above parallel to the floor.
Pause at the top of the movement for a moment, then reverse the motion,
slowly lowering your legs back to start.
Lie faceup with your knees bent and your feet and lower back flat on the
floor.
Lie faceup with feet and lower back on the floor. Place a medicine ball
between your feet. Extend your arms out to the sides in a T position. Lift
both legs perpendicular to the floor.
In a slow and controlled manner, rotate your hips so that your legs move
from left to right, in a windshield wiper motion.
Rotating Superwoman
Works: Core
Lie faceup on the floor, arms extended toward the wall behind you and
your legs straight.
Engage your core and raise your shoulders and legs about six inches of
the floor.
Hold for 30 seconds, then keeping your arms and legs raised of the floor,
roll over onto your stomach.
Cable Crunch
Works: Upper Abs
Get on your knees and tilt forward at your hips 3045 degrees, keeping
your thighs perpendicular to the floor.
With your head neutral and upper body rigid, contract your abs, bringing
your face toward the floor.
Stop just short of the floor, squeeze abs momentarily, then slowly return
to start.
Keeping your legs straight, bend your hips and try to pull your feet toward
your chest, rolling ball forward.
Place your forearms on an exercise ball and extend your legs behind you,
with your balls of your feet on floor.
Keep your abs contracted and your back straight, with your body forming
a straight line from head to toe.
Sit on the floor with your left side a few feet from a wall, holding a
medicine ball with both hands in front of your chest, knees bent, and feet
on the floor.
Turn your torso to the left and throw the ball against the wall. Catch it in
both hands and twist your body to the right, slowly lowering your torso
toward the floor as you go.
Allow the ball to touch the floor briefly, then toss ball across your body
toward the wall again.