Free Workout Guides

Katrina due to the restricted time-line (Nov.17th) your commitment is Essential.
The first thing you need to do is go on a Low-Carb diet;

Try to eat frequently, small portions of food. 6-7 times a day (no more than 3/4 per each item of serving

Fruit (stawberries, blueberries apples)
yogurt
chicken breast(small portion)
steak (small portion)
Cereal (vector)
Vegetables (green beans, Broccli, green pepper)
Stir Fry
Wraps
Salads
Fish
Canned Fish

You also need to buy protein powder, and glutamine.

*EAT ONE HOUR BEFORE A WORKOUT WITH ME* FRUIT, VEG, AND SMALL SERVING OF PROTEIN*

DRINK A PROTEIN SHAKE DIRECTLY AFTER WORKOUT. 1 SCOOP PROTEIN 1 SCOOP GLUTAMINE.

You need 8 hours sleep at least.

Water: 1 gallon of water a day (4 Liters) Carry a water bottle with you if you need to.

Smoking: Can't happen.

Drinking: High fat content, leads to unhealthy eating, hangovers will steal your energy for the next day. You have to tell me when your drinking and how much you plan on consuming.

PROGRAM:

Warm-up

Lat-Pulldown
Exercise Ball Squats

Chest Press or Push-ups
Box Jumps

Cable Row
Hanging Leg Raises

Lateral Raises
Oblique Twist

Tricep Extension
Bicep Curl

Lateral Raises

Core:

Dolphins
Crunches 15x2
Leg-Ins 15x2

Exercise ball Rollout