Тренировки в домашни условия - 121

Transform your body in 6 days with this guide!

Counting down the days:
7 Days Out:
Training: Your last leg workout before depleting. Train with big compound movements and keep the pace up.
Meals: eat as normal

6 Days Out:
Training:
40 minutes of easy steady state am cardio
Back day (in video). 4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Go until it burns…and then do 2 more reps
Meals: Increase protein slightly, increase leafy green veggies, drop carbs to 30g or below (ideally before or after training), increase your salt, drink plenty of water!

5 Days Out:
Training:
30 minutes of easy steady state am cardio
Chest day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Go until it burns…and then do 2 more reps. Start with free weights and compound movements.
Meals: This is day 2 of depletion.  High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

4 Days Out:
Training:
20 minutes of easy steady state am cardio
Shoulder day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Do each set until it burns, and then do 2 more reps. Your strength will be getting pretty low – aim for 40% of the weights you’d normally lift. Start with free weights and compound movements.
Meals: This is day 3 of depletion.  High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

3 Days Out:
Training:
20 minutes of easy steady state am cardio
Arm day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Do each set until it burns, and then do 2 more reps. Your strength will be low – aim for 40% of the weights you’d normally lift. Start with free weights and compound movements.
Meals: This is the last day of depletion.  The meals remain the same. High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

2 Days Out:
Training: no lifting or cardio
Meals: Lower your protein slightly and eat 1.5x your body weight in grams of carbs. For example, if you weigh 150lbs, eat (150x1.5) 225 grams of carbs. Distribute them over the day, and always combine them with protein. Opt for white rice or sweet potatoes, as they’re easy to digest. Keep fats low.
 Cut out all sodium
 Drink plenty of water

1 Day Out:
Training: no lifting or cardio
Meals: Lower your protein slightly and eat 1.5x your body weight in grams of carbs. Distribute them over the day, and always combine them with protein. Opt for white rice or sweet potatoes, as they’re easy to digest. Keep fats low.
 Cut out all sodium
 Drink plenty of water

The Big Day:
BOOM! Your big day! Eat small meals and continue drinking water… don’t forget the spray tan, and don’t forget to take pictures!

Transform your body in 6 days with this guide!

Counting down the days:
7 Days Out:
Training: Your last leg workout before depleting. Train with big compound movements and keep the pace up.
Meals: eat as normal

6 Days Out:
Training:
40 minutes of easy steady state am cardio
Back day (in video). 4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Go until it burns…and then do 2 more reps
Meals: Increase protein slightly, increase leafy green veggies, drop carbs to 30g or below (ideally before or after training), increase your salt, drink plenty of water!

5 Days Out:
Training:
30 minutes of easy steady state am cardio
Chest day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Go until it burns…and then do 2 more reps. Start with free weights and compound movements.
Meals: This is day 2 of depletion.  High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

4 Days Out:
Training:
20 minutes of easy steady state am cardio
Shoulder day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Do each set until it burns, and then do 2 more reps. Your strength will be getting pretty low – aim for 40% of the weights you’d normally lift. Start with free weights and compound movements.
Meals: This is day 3 of depletion.  High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

3 Days Out:
Training:
20 minutes of easy steady state am cardio
Arm day!  4 compound sets total. 12-20 reps. 30-45 seconds in between compound sets. Do each set until it burns, and then do 2 more reps. Your strength will be low – aim for 40% of the weights you’d normally lift. Start with free weights and compound movements.
Meals: This is the last day of depletion.  The meals remain the same. High protein, 30g of carbs or less, leafy greens, salt your food, and drink plenty of water!

2 Days Out:
Training: no lifting or cardio
Meals: Lower your protein slightly and eat 1.5x your body weight in grams of carbs. For example, if you weigh 150lbs, eat (150x1.5) 225 grams of carbs. Distribute them over the day, and always combine them with protein. Opt for white rice or sweet potatoes, as they’re easy to digest. Keep fats low.
 Cut out all sodium
 Drink plenty of water

1 Day Out:
Training: no lifting or cardio
Meals: Lower your protein slightly and eat 1.5x your body weight in grams of carbs. Distribute them over the day, and always combine them with protein. Opt for white rice or sweet potatoes, as they’re easy to digest. Keep fats low.
 Cut out all sodium
 Drink plenty of water

The Big Day:
BOOM! Your big day! Eat small meals and continue drinking water… don’t forget the spray tan, and don’t forget to take pictures!