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Thought I'd share one of our pre-summer transformation stories and provide small details on how Robert P got ready to take his European month long vacation. Below is a base Diet that was adjusted as needed and the workouts changed weekly based on his needs.
This was a simple 6 week lifestyle transformation. Each week I will detail the diet, workout, cardio and supplements changes we made as well as the accompanying photos.
Base Diet: (changes as needed)
Meal 1
Multi-vitamin, Rise & Swell
-2 whole eggs
-4 egg whites
-1 oz cheese
-1/2 cup veggies
-2 tbsp salsa
Meal 2
-6 oz (pre cooked Wgt) chicken, fish or turkey
-2 cup green veggies (no peas)
-1/4 cup almonds
Meal 3
-1 serving Greek yogurt
-1 apple
Pre workout
Wyked
Intra workout
1 scoop Aminoblast BCAAs
Post workout
-1 large ripe banana
-2 scoops whey protein (Gaspari Myofusion)
Meal 4
Digestive enzymes
-6 oz (pre cooked Wgt) ground beef (85/15) or ground turkey
-2 cups cooked white or brown rice
Meal 5
-1 cup cooked oatmeal
-1/2 cup mixed berries
Bed
DX fiber & Nocturnus
-2 scoops casein protein
Additional support
T2 & HydroxyElite
Base workout: (changes weekly for 6weeks)
Day 1 Mon
8min pre workout HITT cardio
-Superset leg extensions & lying leg curls 12reps x 3sets
-Leg press 8r x 8s
-RDLs 10r x 7s (60sec rest)
-Superset seated & standing calves 20r x 5s
Day 2 Tue
-EZ bar upright rows, hands to just under chest 12r x 3s
-Smith, Hammer or reg shoulder press 6r x 6s
-Dumbbell leaning side laterals 10r x 7s (alt arms is rest)
-Machine crunches 20r x 5s
20min cardio
Day 3 Wed
40min cardio
Full body stretch
Day 4 Thur
-High pulldown hammers 12r x 3s
-Tbar rows 6r x 6s
-Dumbbell rows 10r x 7s (alt arms is rest)
-Leg press calves 20r x 5s
20min cardio
Day 5 Fri
-Incline flyes 12r x 3s
-Incline hammer, smith or reg bench presses 6r x 6s
-Pec dec 10r x 7s (60sec rest)
-Hanging leg lifts 20r x 5s
20min cardio
Weekends
Off
This was a simple 6 week lifestyle transformation. Each week I will detail the diet, workout, cardio and supplements changes we made as well as the accompanying photos.
Base Diet: (changes as needed)
Meal 1
Multi-vitamin, Rise & Swell
-2 whole eggs
-4 egg whites
-1 oz cheese
-1/2 cup veggies
-2 tbsp salsa
Meal 2
-6 oz (pre cooked Wgt) chicken, fish or turkey
-2 cup green veggies (no peas)
-1/4 cup almonds
Meal 3
-1 serving Greek yogurt
-1 apple
Pre workout
Wyked
Intra workout
1 scoop Aminoblast BCAAs
Post workout
-1 large ripe banana
-2 scoops whey protein (Gaspari Myofusion)
Meal 4
Digestive enzymes
-6 oz (pre cooked Wgt) ground beef (85/15) or ground turkey
-2 cups cooked white or brown rice
Meal 5
-1 cup cooked oatmeal
-1/2 cup mixed berries
Bed
DX fiber & Nocturnus
-2 scoops casein protein
Additional support
T2 & HydroxyElite
Base workout: (changes weekly for 6weeks)
Day 1 Mon
8min pre workout HITT cardio
-Superset leg extensions & lying leg curls 12reps x 3sets
-Leg press 8r x 8s
-RDLs 10r x 7s (60sec rest)
-Superset seated & standing calves 20r x 5s
Day 2 Tue
-EZ bar upright rows, hands to just under chest 12r x 3s
-Smith, Hammer or reg shoulder press 6r x 6s
-Dumbbell leaning side laterals 10r x 7s (alt arms is rest)
-Machine crunches 20r x 5s
20min cardio
Day 3 Wed
40min cardio
Full body stretch
Day 4 Thur
-High pulldown hammers 12r x 3s
-Tbar rows 6r x 6s
-Dumbbell rows 10r x 7s (alt arms is rest)
-Leg press calves 20r x 5s
20min cardio
Day 5 Fri
-Incline flyes 12r x 3s
-Incline hammer, smith or reg bench presses 6r x 6s
-Pec dec 10r x 7s (60sec rest)
-Hanging leg lifts 20r x 5s
20min cardio
Weekends
Off
