Diet

AM Workout

PM Workout

Notes

Saturday

Eat all the good food you want, cheat a little if you're so inclined.

Sunday

Very low carbs (<20g) high fat, moderate protein, moderately low total calories.

No exercise today, but light activity is fine.

Monday

same as Sun

Legs, Back, Biceps – plenty of sets and reps, but nothing to failure.

Optional cardio – Intervals (HIIT) on bike, stair climber, or elliptical

This will probably be the hardest day.

Tuesday

same as Sun

Chest, Shoulders, Triceps – plenty of sets and reps, nothing to failure.

Optional cardio – hard session, medium length, a boot camp class would be ideal

Wednesday

same as Sun – Tue but reduce total calories if your energy levels permit.

Cardio – LSD, up to one hour

Cardio – LSD, up to one hour

Cardio is optional today if you did any Mon or Tue. Do cardio either AM or PM not both.

Thursday

Same as Wed

Cardio – LSD, up to one hour

Cardio – LSD, up to one hour

One cardio session is mandatory, second is optional.

Friday

Until PM workout, same as Wed – Thu; after PM workout, eat WHATEVER you want.

Cardio – LSD, up to one hour

Brief whole body workout, basic exercises, high reps and light weights. For example, just dips, chins, and squats.

You'll probably be surprised how quickly you feel full after the PM workout.