Muscle Definition. Meal Plan and Training Schedule

Transcription

1 Muscle Definition Meal Plan and Training Schedule

2 Presentation Fitflavours is a brand of Nutritional Supplements for Fitness containing active ingredients from the Amazon Rain Forest. More than this, it is a life style! We know that "All is All" and the balance between healthy eating, physical exercise, rest and adequate supplementation is the secret to achieving a healthy life for body and mind, that is, Complete Fitness. That's why we've prepared this e-book with everything you need to know to achieve your goal: a complete weekly meal plan prepared by our Nutritionist and a weekly training schedule designed by our Personal Trainer..

3 Food and Supplementation The objective of this meal plan is to reduce body fat and get muscle definition. The strategy is to reduce body fat by ingesting complex carbohydrates throughout the day, lean proteins and good fats. Addition of ergogenic supplements such as whey protein and thermogenic, aiming at reducing fat and gaining lean mass.

4 MEAL PLAN BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER SUPPER MONDAY Omelette fried in Ghee butter + 15g FitThermo in 200ml water Sandwich with gluten-free bread and shredded chicken Cooked sweet potatoes + grilled chicken + cooked vegetables + salad at will 200ml of water + 40g FitWhey + 1 full teaspoon of coconut oil Zucchini Cabotiã + grilled chicken + cooked vegetables + 1 portion of salad seasoned with salt, extra virgin olive oil and lemon Blend 20g FitWhey + 100g of avocado + 100ml of vegetable milk. TUESDAY Shake: 200ml of water + 50ml of vegetable milk + 20g of FitWhey + 5 strawberries Rice crackers with tuna fish Mashed cassava with minced knuckle meat + cooked vegetables 2 apricot fruits with sugar free peanut butter + 2 cooked egg whites Brown rice + chicken fillet + cooked vegetables 1 cup of chamomile tea + 6 cashew nuts WEDNESDAY Scrambled eggs with cottage cheese + 1 glass of sugar-free blackberry juice 1 cereal bar Wholemeal pasta + tuna fish Gluten-free bread with 2 tablespoon of tuna fish Spaghetti Pupunha + meatballs of chicken Lorem ipsum1 portion of diet gelatine THURSDAY Paste made of 1 tablespoon of cottage cheese + 3 tablespoons of shredded chicken with1 slice of wholemeal bread 3 egg whites scrambled in coconut oil Brown rice + grilled knuckle meat fillet + cooked vegetables Cooked vegetables with shredded chicken Mashed Zucchini Cabotiã + grilled shrimps. 1 yogurt sugar-free + 1 tablespoon of chia FRIDAY Oatmeal porridge with 1 glass of coconut milk + 20g FitWhey + gluten-free oatmeal flour 1 small handful of cashew nuts + cooked egg white Cooked and grilled cassava + grilled Tilapia + Steamed broccoli 1 cereal bar Grilled salmon + vegetable mix Omelette of 3 egg whites SATURDAY Pancakes: 1 tablespoon of coconut flour + 3 egg whites + 1 teaspoon of gojiberry + 1 teaspoon of raisin + 15g FitWhey (mix all ingredients in a pan and take to heat until reach golden brown) 1 cereal bar + 2 cooked eggs 7 grains rice with meatballs of knuckle meat + cooked pod 2 dates + 3 egg whites with 1 coffee spoon of chia Wholemeal pasta + meatballs of knuckle meat in natural tomato sauce 1 passionfruit shaken in 250ml of water + 20g of FitWhey SUNDAY Muffin of turkey breast: 4 eggs blended with 4 slices of light turkey breast, pepper and salt at will. Take it to heat for 20 min until reach golden brown 1 protein bar Escondidinho dish of sweet potatoes and chicken 2 cooked eggs + 1 apple 2 slices of wholemeal hamburger bread + 1 homemade hamburger of knuckle meal + salad at will 1 light pudding PRE-WORKOUT AFTER TRAINING Blend 200ml of water + 40g FitEnergy + 1 tablespoon of coconut oil + 1 frozen citric (or red) fruit pulp 35g FitRecovery in 200ml water + 40g FitWhey in 200ml water NOTE: THIS MEAL PLAN WAS PREPARED WITH QUALITATIVE NUTRITIONAL GUIDANCE. FOR QUANTITATIVE AND INDIVIDUALIZED ORIENTATION, AIMING FOR BETTER RESULTS, ASK YOUR NUTRITIONIST. CRN: 44777

5 Physical exercise and rest The muscle definition is nothing more than to make muscles more apparent. Because of this it is wrong to say that there is a "definition training", but rather a program that gives you the basis to build muscles and help lower effectively the percentage of body fat. In this predominantly metabolic model, it is sought, through high-intensity strategies, to achieve greater fat oxidation in a maximized way without forgetting the importance of shaping the body. 6x per week training sessions for who are looking to achieve muscle definition. Do respect the interval between sessions and exercises. Feed properly before and after training. Do not miss workout sessions due to laziness. Attention with the posture and do not exceed weights. Include stretch exercises at the end of each session.

6 TRAINING SCHEDULE EXERCISES MONDAY BI-SET: ROWING MACHINE + BICEPS CURL BI-SET FRONT PULLEY + INVERTED PECK DECK STIFF SQUATTING LEG EXTENSION + LEG CURL HIIT BIKE SPINNING 8 SPRINTS OF 20 SECONDS, 10 SECONDS OF PASSIVE REST TUESDAY COMBINED SERIES: ABDOMINAL PULLEY CRUNCH + LATERAL PULLEY INCLINATION 4 SERIES OF 15 REPETITIONS BI-SET: STRAIGHT DUMBLE PRESS + TRICEPS ROPE ROWING MACHINE BI-SET: CROSS OVER + FRONT ELEVATION VERTICAL TWINS MACHINE INTERCALATED TREADMILL 1 MINUTE RUNNING WEDNESDAY CONTINUOUS CARDIO EXERCISE 60 MINUTES IN MODERATE TO HIGH INTENSITY THURSDAY BI-SET: ROWING MACHINE + BICEPS CURL BI-SET FRONT PULLEY + INVERTED PECK DECK STIFF SQUATTING LEG EXTENSION + LEG CURL HIIT BIKE SPINNING 8 SPRINTS OF 20 SECONDS, 10 SECONDS OF PASSIVE REST FRIDAY COMBINED SERIES: ABDOMINAL PULLEY CRUNCH + LATERAL PULLEY INCLINATION 4 SERIES OF 15 REPETITIONS BI-SET: STRAIGHT DUMBLE PRESS + TRICEPS ROPE ROWING MACHINE BI-SET: CROSS OVER + FRONT ELEVATION VERTICAL TWINS MACHINE INTERCALATED TREADMILL 1 MINUTE RUNNING SATURDAY CONTINUOUS CARDIO EXERCISE 60 MINUTES IN MODERATE TO HIGH INTENSITY SUNDAY REST BREAK 30 SECONDS BETWEEN SERIES INTENSITY NOTE: LIKE ANY SUGGESTION, ADJUSTMENTS COULD BE MADE INDIVIDUALLY. CREF G/SP

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