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Gym Workout
X
DB Shoulder Press: 8-12 x 4
DB Lateral Raises: 8-12 x 4
Cable Face Pull: 8-12 x 4
A
Inclined Dumbbell Press: 8-12 x 4
Flat Bench Dumbbell Press: 8-12 x 3
Tricep Pressdown: 8-12 x 4
B
Pullups/ Lat Pulldown: 8-12 x 4
Cable Rows/ Dumbbell Deadlift: 8-12 x 3
EZ Bar Cable Curls: 8-12 x 4
Cardio
HIIT : 30 min
Steady State: 30-45 min
VI Fat Loss Boost
Protein
• 130 pounds or under: 2 large chicken breasts
• 130-200 pounds: 2.5 large chicken breasts
• 200 pounds plus: 3 large chicken breasts
Vegetables
• These are fine: onions, peppers, zucchini,
cabbage, radishes, green beans, lettuce,
mushrooms, tomatoes, broccoli, cucumber,
spinach, eggplant, okra, kale, celery, cilantro,
alfalfa sprouts, brussels sprouts, cauliflower,
asparagus, chard, etc.
Avoid: carrots, peas, beets, corn, beans, yams,
potatoes, and avocados.
Salad Cheats: Sweet Corns, Crushed Pineapples,
Raisins
3 main meals
• Chicken Stir Fry
• Chicken Soup
• Chicken Salad
Parallettes Workout
Parallette Dips: 6-8 x 5
***P. Modified Pushups: 8-12x3
Parallette Rows: 8-12 x 5
***Parallette Rows: 8-12x3
Elevated Pike Pushups: 6-8 x 5
***Pike Pushups: 6-8 x 3
KB Bulgarian Split Squats: 6 x 3e
***KB Goblet Squats: 6 x 3
Burpees/ Half Burpees: 15 reps
Abdominal Tri-set (20-30 reps each)
Lying Leg Raises
Crunches
Reverse Crunches
Conditioning workout (Boxing) or
15 min KB circuit/ 100 Half Burpees
Hamstring Stretch
Other Details
Drinks
• Water, black coffee, tea, diet soda, etc.
Exercise
• Walk up to 30-45 minutes each day
• Low rep strength training short of failure
(2-3 workouts per week)
Duration
• 10-14 days
• Take a 1-2 week diet break if you plan on
doing another round
• Ideally, use this diet no more than 2-3 times
per year
Other Diet Meal: Mixed Vegetables w/ Eggs
• Half cup mixed vegetables, 1 tbsp fried onions, 1 tbsp
corn bits, 1 tbsp raisins, ¼ Korv, 2 eggs (1 pinch salt),
2 pinches salt for sautéed ingredients, black ground
pepper, chili powder
• Saute ugns Korv.
• Boil mixed vegetables for 3 minutes
• Add mixed vegetables to korv. Add 2 pinches
of salt and other condiments.
• Add beaten eggs.

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Exercises280622.docx

  • 1. Gym Workout X DB Shoulder Press: 8-12 x 4 DB Lateral Raises: 8-12 x 4 Cable Face Pull: 8-12 x 4 A Inclined Dumbbell Press: 8-12 x 4 Flat Bench Dumbbell Press: 8-12 x 3 Tricep Pressdown: 8-12 x 4 B Pullups/ Lat Pulldown: 8-12 x 4 Cable Rows/ Dumbbell Deadlift: 8-12 x 3 EZ Bar Cable Curls: 8-12 x 4 Cardio HIIT : 30 min Steady State: 30-45 min VI Fat Loss Boost Protein • 130 pounds or under: 2 large chicken breasts • 130-200 pounds: 2.5 large chicken breasts • 200 pounds plus: 3 large chicken breasts Vegetables • These are fine: onions, peppers, zucchini, cabbage, radishes, green beans, lettuce, mushrooms, tomatoes, broccoli, cucumber, spinach, eggplant, okra, kale, celery, cilantro, alfalfa sprouts, brussels sprouts, cauliflower, asparagus, chard, etc. Avoid: carrots, peas, beets, corn, beans, yams, potatoes, and avocados. Salad Cheats: Sweet Corns, Crushed Pineapples, Raisins 3 main meals • Chicken Stir Fry • Chicken Soup • Chicken Salad Parallettes Workout Parallette Dips: 6-8 x 5 ***P. Modified Pushups: 8-12x3 Parallette Rows: 8-12 x 5 ***Parallette Rows: 8-12x3 Elevated Pike Pushups: 6-8 x 5 ***Pike Pushups: 6-8 x 3 KB Bulgarian Split Squats: 6 x 3e ***KB Goblet Squats: 6 x 3 Burpees/ Half Burpees: 15 reps Abdominal Tri-set (20-30 reps each) Lying Leg Raises Crunches Reverse Crunches Conditioning workout (Boxing) or 15 min KB circuit/ 100 Half Burpees Hamstring Stretch Other Details Drinks • Water, black coffee, tea, diet soda, etc. Exercise • Walk up to 30-45 minutes each day • Low rep strength training short of failure (2-3 workouts per week) Duration • 10-14 days • Take a 1-2 week diet break if you plan on doing another round • Ideally, use this diet no more than 2-3 times per year Other Diet Meal: Mixed Vegetables w/ Eggs • Half cup mixed vegetables, 1 tbsp fried onions, 1 tbsp corn bits, 1 tbsp raisins, ¼ Korv, 2 eggs (1 pinch salt), 2 pinches salt for sautéed ingredients, black ground pepper, chili powder • Saute ugns Korv. • Boil mixed vegetables for 3 minutes • Add mixed vegetables to korv. Add 2 pinches of salt and other condiments. • Add beaten eggs.