JW

/JW
JW 2017-05-18T16:54:54+00:00

Hi  Jeanine,

This diet will last 12 Weeks then we will take a small diet break.

So for quick shopping go buy your meat- so anything that runs, flies or swims, eggs, nuts and then use vegetables that are in the diet.  No starchy veg no carrots corn peas potatoes.

100g protein/day=     35g protein/meal @3 meals/dday

400g meat/day,=  133g meat/meal @3 meals/day

So your day would look like this:

Breakfast

133g meat+1 small handfuls of nuts

or

3eggs

or

plain greek yogurt with protein powder or stevia(To amount to 35g protein)

Lunch and supper are the same:

135g meat and veg from the list.

I want everything weighed all the time.  This is very important.

Keep a food log and send me every few days so that we make sure that you are doing the diet right.

 

Body Composition

Your Weight: 205 lbs
Your BMI: 36
Your Bodyfat %: 48%
Your LBM: 107 lbs
Your Fat Mass: 98 lbs

 

 

 

Workout

You will do the same workout 2x/week on non consecutive days. Hopefully spaced out 2-3 days apart.  Use a 30 second break between sets.

A1. Step Up   2-3 sets 15-20 reps

 

A2. Incline Dumbell Press 45 Degree  2-3 sets 15-20 reps

 

B1.  1 Arm Dumbell Row 2-3 sets 15-20 reps

B2.  Glute Bridge/1 Leg Bridge 2-3 sets 15-20 reps


C1. Leg Press 2-3 sets 15-20 reps

C2. Calf Raise Leg Press 2-3 sets 15-20 reps

D1. Rotator Cuff On Knee 2-3 sets 15-20 reps

D2. Planks 2-3 sets max hold