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COPYRIGHT NOTICENo part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

DISCLAIMER & LEGALThe information provided in this book is for educational pur-poses only. I am not a doctor and this is not meant to be tak-en as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should con-sult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational pur-poses only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

OVERVIEWThis is going to show you the exact diet and workout I did for the first 4 weeks to drop 19lbs and get down to 7% body fat in 8 weeks flat!

I have to warn you ... this is simple, a little hard-core, but very effective.

The diet is based around sufficient amounts of vegetables, proteins and fats.It limits the amount of carbs and calories, but is not meant to be a “no-carb” diet.

The majority of your carbs should come from fruit. Bread, pasta, pizza and the like are allowed, but only once ever week. In fact, on that one day a week you are al-lowed whatever you want ... limit alcohol to only one (or none) drink :(

We will assume you are starting the diet on Sunday (you can start whenever).If this is the case, eat whatever you want and how much of it you want on Saturday. Here is how the diet is laid out.

Sunday - Fasting day (or very low calorie if you don’t fast)Monday - Low calorie, low carb, high proteinTuesday - Low calorie, low carb, high proteinWednesday - Low calorie, low carb, high proteinThursday - Low calorie, low carb, high proteinFriday - Low calorie, low carb, high proteinSaturday - Cheat day, high calorie, high carb, high fat

Calories per day should equal “Goal weight X 10”Example: if you want to weigh 120 lbs you should be eating 1,200 calories per day.

If after going a week and you lose too much weight or that’s impossible for you to follow, simply add a little more calories and track your results.

Simple, right? Absolutely. But it works!It is so simple you may be second guessing this.

Yes, this is a very low calorie diet. If you need to eat more, eat more! But try to stay “low calorie” and low carb with lots of protein and veggies.

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A Workout For

MUSCLEDEFINITION



Monday WorkoutStrength Training - Chest, Back

Ab Training - Full

Cardio - Long HIIT + Steady State

15 minutes of HIIT followed by 20 minutes of medium-fast walking



Tuesday WorkoutStrength Training - Bicep, Tricep, Shoulders

Cardio - Short HIIT + Steady State




Wednesday Workout

REST



Thursday WorkoutStrength Training - Chest, Back

Ab Training - Full

Cardio - Short HIIT + Steady State




Friday WorkoutStrength Training - Bicep, Tricep, Shoulders

Cardio - Long HIIT + Steady State




Saturday WorkoutAb Training - Full

Cardio - Long Steady State

45-60 minutes of medium-fast walking.



Sunday Workout

REST



A Diet for Rapid

FAT LOSS



SundayFasting day

Dinner @6:00 pm

Cheese burger- Extra lean beef- Pepper Jack cheese- Jalapenos- Mustard- Green leaf lettuce

MondayBreakfast @ 7:30 am

Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Tabasco

Lunch @ 12:30 am

Taco salad- Ground turkey- Green leaf lettuce- Spinach- Bell pepper- 1/4 avocado

Dinner @ 7:15 pm

Chicken breast

Green salad

Broccoli



TuesdayBreakfast @ 7:00 am

Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Sour cream- Tabasco

1 cup of black coffee

Lunch @ 12:00 pm

Chicken breast

1/2 can of tuna

Salad- Green leaf lettuce- Bell pepper- Broccoli- Carrots

Dinner @ 6:30 pm

Stir fry- Chicken breast- Broccoli- Cucumber- Carrots

Snack @ 9:30 pm

Protein shake- 1 cup of 2% milk- 1 tablespoon of almond butter



WednesdayBreakfast @ 7:00 am


Apple


Lunch @ 12:30 pm

1/4 pound hamburger

1/2 can of tuna

Salad- Green leaf lettuce- Spinach- Bell pepper- Celery- Cabbage- Carrots

Dinner @ 7:00 pm

Taco salad- 1 can of chicken (like tuna)- Green leaf lettuce- Romaine lettuce- Spinach- Pepper Jack cheese- Bell pepper- Sour cream- Salsa- Jalapenos



ThursdayBreakfast @ 7:00 am


Apple


Lunch @ 12:15 pm

1/2 can tuna

Taco salad- 1 can of chicken- Green leaf lettuce- Spinach- Bell pepper- Pepper Jack cheese

Dinner @ 6:00 pm

Chicken breast- Marinara sauce

Baked Asparagus

Snack @ 9:30 pm

15 pistachios

Broccoli w/ hummus



FridayBreakfast @ 7:00 am



Lunch @ 12:00 pm

Taco salad- 1 can of chicken- Green leaf lettuce- Spinach- Bell pepper- Pepper Jack cheese- 1/4 avocado

Dinner @ 6:15 pm

Turkey burger- Pepper jack cheese- 1/4 avocado- Jalapeños- Green leaf lettuce- Mustard

Baked broccoli w/ olive oil



Saturday - Cheat day!!Breakfast @ 8:15 am

Egg sandwich- Jalapeños Roll- 2 eggs- Pepper jack cheese

Snack @ 11:00 am

Small chicken burrito- Lettuce- Cheese- BBQ sauce- Flour tortilla

Lunch @ 1:30 am

Salad- Romaine- Pepperchini- Olives - Parmesan cheese

2 Bread sticks & Soup

Pasta- Sausage

Dinner @ 6:00 pm

Chicken pot pie- Chicken- Cream of chicken soup- Peas- Carrots- Flour crust

Snack @ 8:00 pm

Espresso Madness ice cream



Alternate

EXERCISES


Alternate Chest ExercisesIncline Barbell Bench Press Dumbbell Pullover Dumbbell Fly Dumbbell Chest Press Incline Dumbbell Flies Low Cross Cable Raise Incline Push Up Push Ups Pec Deck Machine Cable Crossovers

Alternate Back ExercisesBent-Over Barbell Row Barbell Shrug Lat Pulldowns Dumbbell Shrug Lat Pulldowns Hanging Row Seated Cable Rows Trap Bar Shrugs Reverse Grip Lat Pulldowns

Alternate Shoulder ExercisesBent-Over Barbell Row Barbell Shrug Lat Pulldowns Dumbbell Shrug Lat Pulldowns Hanging Row Seated Cable Rows Trap Bar Shrugs Reverse Grip Lat Pulldowns



Alternate Bicep ExercisesHammer Curls Standing Two-Armed Cable Curls Cross Body One-Armed Cable Curls Incline Dumbbell Curl Concentration Curls Cross Body Dumbbell Hammer Curl EZ-Bar Bicep Curl Close Grip Chin Up Resistance Band Barbell Curls Standing Dumbbell Curls

Alternate Tricep ExercisesClose Grip Bench Press Overhead Dumbbell Extensions Tricep Dips Seated One-Arm Dumbbell Tricep Extensions Skull Crushers Close Grip Dumbbell Press Reverse Grip Cable Press Down Overhead Cable Tricep Extensions Lying Dumbbell French Press Close Grip Push Up




THANK YOU FOR READINGI hope that you enjoyed this and I know that you will get some great results if you follow it.


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