PERMA-ABS v.1.0
GOALS
VISIBLE ABS 24/7/365 HI ENERGY & PRODUCTIVITY OPTIMIZE FOR HAPPINESS/PERFORMANCE/HEALTH BREAK A SWEAT EVERY DAY INCREASE FLEXIBILITY FOR LONG TERM MAINTAIN/INCREASE STRENGTH
COMMITMENTS
WAIST: 31" - 34" BODY FAT: 17# - 22# BODY FAT %: 8% - 12% LIFT 2X EVERY WEEK (MIN) ABS EVERY DAY RUN 2X EVERY WEEK (MIN) YOGA 2X EVERY WEEK (MIN) KB CARDIO 2X EVERY WEEK (MIN) TRACK DAY 1X/WEEK
MORNING LAUNCH
"A" - YOGA/FLEX "B" - KETTLEBELL HIIT "C" - RUN
KB ABS EVERY DAY
LIFT PLAN
Reverse Pyramid; Two Working Sets Strict; Raw 2-4 Days/Week
MAIN LIFTS ----------------- "A" Day - Back Squat, Bench, Inc. Bench, Chins "B" Day - Dead, TBar Rows, Wide Pull-Ups "C" Day - Fr. Squat, Press, Dips
AB WORK - EVERY LIFT DAY --------------------------- Abs A - Machine Crunch Abs B - 3X Super Set - Leg Raise, Crunch, Plank
DIET
Jimmie's Modified LeanGains 18:6
LIFT DAYS - 3 meals - Pre/Post/LateSnack - 2,000K (160P/32F) REST DAYS - 2 meals - Dinner/LateSnack - 1,200K (160P/50C)
* Adjust Calories As Needed * Weekly Ad Libitem Date/Social/Flex Day, e.g. Sundown Fr-Sundown Sat (IFF IN RANGE) * Fast At Least 48 Hours At Least Once a Month
METRICS, REPORTING & ACCOUNTABILITY
Log Every Lift Log Every Calorie Post Daily Scale Weight & Waist Full Weigh-In (with Pics) at Least Once per Week
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2434 kcal
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Fat: 139.21g | Prot: 189.32g | Carbs: 102.13g.
Dinner: Hellmann's Real Mayonnaise, Kraft Finely Shredded Mild Cheddar Cheese, Manny's Taco Flour Tortillas, Shoulder Pork Roast (Lean Only Eaten), White Rice, PRE New York Strip Steak. Snacks/Other: Bagel. more...
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