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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
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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
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Tuesday WorkoutStrength Training - Bicep, Tricep, Shoulders
Cardio - Short HIIT + Steady State
5 minutes of HIIT followed by 35 minutes of medium-fast walking
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Wednesday Workout
REST
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Thursday WorkoutStrength Training - Chest, Back
Ab Training - Full
Cardio - Short HIIT + Steady State
5 minutes of HIIT followed by 35 minutes of medium-fast walking
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Friday WorkoutStrength Training - Bicep, Tricep, Shoulders
Cardio - Long HIIT + Steady State
15 minutes of HIIT followed by 20 minutes of medium-fast walking
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Saturday WorkoutAb Training - Full
Cardio - Long Steady State
45-60 minutes of medium-fast walking.
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A Diet for Rapid
FAT LOSS
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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
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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
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WednesdayBreakfast @ 7:00 am
Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Sour cream- Tabasco
Apple
1 cup of black coffee
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
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ThursdayBreakfast @ 7:00 am
Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Sour cream- Tabasco
Apple
1 cup of black coffee
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
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FridayBreakfast @ 7:00 am
Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Sour cream- Tabasco
1 cup of black coffee
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
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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 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
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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
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THANK YOU FOR READINGI hope that you enjoyed this and I know that you will get some great results if you follow it.