What’s new this week: AN ALL NEW WORKOUT SCHEDULE. As many of you know, I believe the key to results is constant switch ups to prevent the body from getting comfortable with a routine. With the introduction of my soon-to-be-release home workout program, my daily blog workouts will come back to their roots in weight training. To build a fit body, it is best to target a specific muscle group (or two) during a workouts to allow for muscle breakdown (=results). The meal plan is still my simplistic approach to meal ideas to promote lean muscle (fit body with reduced body fat).
About the meal plan: My personal
meal plan designed to build lean muscle to achieve a fit look while
losing fat to stay lean; macros are completely adjustable if desired as
all nutrition info is given for each meal! Eating these 5 meals every
2.5-3.5 hours keeps the metabolism high and burning fat. Quick, simple,
and easy meals that are clean and delicious!
About the workouts: The week’s worth of dollar a day training workouts include 1) legs/glutes 2) back & biceps 3) HIIT cardio & abs 4) chest & triceps) 5) shoulders & glutes – a new split designed to best build a fit body by targeting specific muscle groups. All workouts have specified sets, reps, and weights as well as my personal training tips!
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
secure transaction; after payment, you will see a link to return to
sellfy to download the meal plan or you can download from a confirmation
email that will be sent to the email linked to your paypal acount. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
buy
buy
day of the week as usual if you’re interested in downloading one at a
time
workouts, meal plans, and any tips or advice is solely your decision. I
recommend checking with your physician prior to following any of the
workouts or meal plans that I share. I am very open in sharing that I am
not a health care professional, personal trainer, nutritionist, or
counselor. I provide the workouts, meals, and tips that have worked for
me based on my personal experiences.
Are these plans for beginners? I need to get back in shape, but am not familiar with using weights and don't want to look like an idiot at the gym. I'm tired of feeling flabby with low energy. I MUST make a change!
Hi Aimee,
These workouts can be done by any level since the intensity is pretty much set by you! What I would suggest is (if you're unfamiliar with exercises – like a preacher curl) to enter that into the youtube search box to watch a video on how to preform. This will really help educate you on how to preform the exercises then I have a full workout completely laid out for you! Keep in mind to, diet is soooo crucial in seeing results. Not restricting yourself type of diet but eating heathy, whole, natural foods.
I wanted you to try this; 50 cal zero sugar all natural hot cocoa; 1 cup unsweetened almond milk, 15 drops stevia, 1/4 tsp vanilla, 2 tbs unsweetened cocoa, dash salt. Pour hot almond milk over dry ingredients, stir, delicious!
YUM! You know me – as few ingredients as possible. I've tried "hot chocolate" using 1 cup unsweetened vanilla almond milk and 1 tbsp unsweetened cocoa and just microwaved! Yours sounds a lot better hehe
I'm so excited for this! Thanks so much, I read everyday and you're a true inspiration! I
very useful really good information thanks for posting such a good information it will hepls the people a lot keep it up , Regards, obiee training in hyderabad