Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

Sample 3500 Calorie Meal Plan

This meal plan is geared toward someone looking to put on muscle/gain weight.

Sample 2,500 calorie per day meal plan

This meal plan would be appropriate for the average male trying to make slow gains in lean muscle. 

There are several exercises you can do for abs. Many of the people I work with don’t realize that most abdominal exercises are either ineffective or not needed. To set the record straight on which work and which don’t, I have listed five noteworthy abdominal exercises.

Crunches

Most already know how to perform this upper abdominal target exercise. It’s basic, yet highly effective. Perform crunches by lying on a flat surface with your hands either across your chest or behind your head. Contract your abs. Hold for 2 seconds, then return to the starting position. Crunches should be performed in a continuous and controlled fashion.

Side Crunches

Side Crunches are basically the same as regular crunches, except the main focus is on the oblique muscles (love handles). The same technique applies, only your crunching to either side of your abs. You should feel the burn of the sides of your abs.

Lying Leg Lifts

This exercise targets the lower abs. Use the same position as crunches. Lying flat on your back, lift your legs 6 - 12 inches off of the ground. Perform repeatedly until you feel the burn in your lower abs.

Tip: Place your hand under your buttocks when performing lying leg lifts. It adds leverage and helps you get your feet elevated. It works!

Hanging Leg Raises

This exercise is another good lower ab target. It’s a little more of an advanced exercise because it requires a strong back, shoulders, and chest (secondary muscles) to prevent swinging on the bar. Start hanging from a bar with your feet dangling freely. Pull them toward your chest in a slow and controlled manner. Repeat until you feel the burn. This exercise may be hard at first, but if you can master the technique, you can get awesome results!

V-Crunches

The V-crunch is best when performed on a flat bench. It’s another lower ab target. It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out. Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench. Once you’re stabilized, bring your knees toward your chest. You basically want to create a V motion when you perform them. For example, one end of the V is your head, the other is your knee. The base of the V would be your abs.

This is a sample of the type of foods that would constitute a healthy diet which would allow an individual to maintain muscle while losing body fat.  For best results the calories would need to be adjusted to meet the needs of each individual.

Sample Weightloss Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like BioRhythm Whole Gains mixed with water

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM) 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

4 Day Advanced Workout

Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

 Straight Powerlifting Workout

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

Workout #3

Workout #4

Strength Building Workout

Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

Workout #3

Maximum Growth Workout

Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

Workout #3

Workout for Muscle Growth

Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

Workout #2

Workout #3