Step 1: The diet and work out days:
Day 1. Low carb, High protein and a Lower body work out. (+abs)
Day 2. Low carb, High protein, and a Upper body work out.
Day 3. High carb, Low protein, and Cardio. (+abs)
Day 4. Low carb, High protein and a Lower body work out.
Day 5. Low carb, High protein, and a Upper body work out. (+abs)
Day 6. High carb, Low protein, and Cardio.
Day 7. Avg. carb, Avg protein, Rest, and stretch.
Step 2. Choose your Exercises:
Plan A: All Natural Exercises.
This means: push ups, Body-weight Flys, sit ups, squats, dips, chin ups, pull ups, Leg raises, lunges, plank, jogging, swimming, cycling etc.
Plan B: Machines and/or free Weights.
This means: bicep curls, triceps pull downs, Squats with weights, Lunges with weights, bench presses, chest presses, buterflys, cable crossovers, calf presses etc. and swimming, cycling, and jogging etc. for cardio.
Plan C: mix and match from Plans A and B and add some of your own favorite exercises. (Recommended*)
*Remember the best workouts are the ones you will enjoy doing.
Step 3. Customize your diet.
Contact us for a customized diet that will fit your body shape and nutritional needs: Nutritionbymendy@gmail.com
or message your questions via Facebook:
https://www.facebook.com/nutritionbymendy
