Sure, that sounds great....I'd would love to see what you've put together from your experience.
Part 1
Today is the day! Your 75 day journey to 6 pack abs begins today! I hope that all of you completed the three preliminary tasks that I wrote in the last article. 1. Make and sign your contract. 2. Get a detailed vision of your dream abs and focus on that vision everyday. 3. Tell your friends and family about this and get them involved and get their support.
Okay here we go. This nutrition plan and workout plan is to be followed for 15 days. Every other day I will be posting the next 15 day nutrition plan and workout plan, so be sure to check back for that and any other special tips and tricks that I will be posting to help you on your journey.
Day 1-15 Nutrition Plan: Will consist of 6 meals a day and I will be giving you a variety of meal options to choose from for each meal.
Breakfast: Option 1: 3 eggs (2 whole eggs & 1 egg white), 1/2 cup of oatmeal, handful of blueberries
Option 2: 3 eggs (2 whole eggs & 1 egg white), 1/2 cup of granola with milk, one medium sized banana
Snack #1: Option 1: Protein bar (promax bar or zone bar), 1 apple (preferably braeburn)
Option 2: Protein bar (promax bar or zone bar), 1 low fat yogurt
Lunch: Option 1: Turkey or Roast beef or chicken or tuna sandwich-Whole Wheat bread (preferably with no hydrogenated oil), Low sodium turkey, lettuce, tomato, red onion, and mustard. And a mixed greens salad with balsamic vinaigrette dressing.
Snack #2: Option 1: Protein bar (promax or zone bar) and 1 cup of broccoli.
Option 2: Protein bar (promax or zone bar) and 1 cup of cauliflower
Dinner: Option 1: Chicken or Fish or Lean steak or Lean ground beef, 1/2 cup of brown rice, 1 cup of broccoli or asparagus or cauliflower.
Snack #3: Option 1: 1/2 cup of Non-fat cottage cheese
***Make sure you are drinking plenty of water. And black coffee and hot green tea is okay with breakfast and after dinner. No sodas or alcoholic drinks is preferred for best results***
Day 1-15 Workout plan: Will consist of your cardio and ab routine that is to be done every other day of the week. Just add this routine to your regular weight training routine. If you need help making a weight training routine as well just let me know.
Day 1: Cardio: 30 min. of elyptical at low intensity in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 3: Cardio: 30 min. of treadmill at low intensity jog in the morning on an empty stomach
Abs: 3 sets of 20 sit ups on decline bench, 3 sets of 15 leg lifts, 3 sets of 20 bicycle crunches
Day 5: Cardio: 30 min. of stair stepper at low intensity in the morning on an empty stomach
Abs: 3 sets of 30 floor crunches, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 7: Cardio: 30 min. of elyptical at low intensity in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 40 bicycle crunches
Day 9: Cardio: 30 min. on treadmill at low intensity jog in the morning on an empty stomach
Abs: 3 sets of 25 sit ups, 3 sets of 25 reverse crunches
Day 11: Cardio: 30 min. on stair stepper at low intensity in the morning on an empty stomach
Abs: 2 sets of 35 sit ups, 2 sets of 50 bicycle crunches
Day 13: Cardio: 8 sets of 100 jump ropes
Abs: 3 sets of 10 on ab wheel, 3 sets of 25 floor crunches
Day 15: Cardio: Hitting the punching bag for 5 rounds of 3 min each. Using 12oz to 16oz gloves. Keep a steady pace of combos and foot work.
Abs: 3 sets of 10 on ab wheel, 3 sets of 15 reverse crunches.
There it is! The first 15 days to achieving you 6 pack for summer! Follow the best to your abilities and ask about anything you are un sure of!
Congratulations and Goodluck!
