Andrew Gym Power Fat-blasting Program

HOW THIS UNIQUE DIET CHANGED MY LIFE. THE EASIEST EATING PLAN TO GET RIPPED. A TESTIMONY OF SOMEONE WHO SUCCEDED WITH THE BEST FEEDING CYCLE ANDREW S. ESCAGEDA

Chapter 1.- exercises CIRCUIT STRENGTH TRAINING The goal of this program is to get cut, so you’ll train

with full-body workouts in circuit training days, thus you’ll maximize fat loss. The order of exercises will be as the following: 1.- Full body exercise 2.- Full body exercise 3.- Full body exercise 4.- Abdominals 5.- Thighs 6.- Chest 7.- Back 8.- Shoulders 9.- Biceps 10.- Triceps

EXERCISES FOR FREE WEIGHTS BODY PARTS FULL BODY 1.2.3.4.5.6.-

Power clean & press Power clean & jerk Power snatch Power jerk Power clean Squat & press

ABDOMINALS 1.- Swiss Ball sit ups 2.- Good mornings 3.- Dumbell side bend 4.- Stiff-legged deadlift 5.- Leg raise 6.- V-ups (jackknife) 7.- Crunch 8.- Bicycle crunch 9.- Hip roll 10.- Russian twist 11.- Stability Ball pass

BACK 1.2.3.4.5.-

Bent-over row One-arm dumbbell row T-bar row Deadlift Stiff-legged deadlift

6.- Romanian Deadlift 7.- Push press 8.- Chin ups 9.-Pull-ups 10.- Inverted row

THIGHS 1.2.3.4.5.6.7.-

Back squat Front squat Hack squat Lunges Bulgarian split squat One-legged squat Jump squas

CHEST 1.2.3.4.5.6.7.8.-

Dumbbell bench press Push-ups between benches Close-grip bench press Close-grip push ups Dumbell pullover Elevated push-ups Standard push-ups Dips

SHOULDERS 1.-Dumbell shoulder press 2.- Upright row 3.- Seated rear delt raise 4.- Bent-over lateral raise 5.- Standing lateral raise 6.- Front raise 7.- Military press 8.- Arnold press

TRICEPS 1.2.3.4.5.6.-

Tricep kickback French curl Skull crushers Dips One-arm tricep extension Close-grip push up

BICEPS 1.- Biceps curl 2.- Concentration curl 3.- Hammer Curl 4,. Close-grip chin ups 5.- Reverse curl

FOREARMS 1.- Palms-up wrist curl 2.- Palms-down wrist curl

NECK 1.2.3.4.-

Freehand neck resistance Lying plate neck resistance Front bridge Back bridge

CALVES 1.- One-legged calf raise 2.- Seated calf raise 3.- Standing barbell calf raise

4- Donkey calf raise

BEST FAT BURNING EXERCISES UPPER BODY PUSHING EXERCISES (CHEST) 1.- Bench press 2.- Incline bench press 3.- Decline bench press

PULLING (LATS) 1.- Bent-over row 2.- One-arm dumbbel row 3.- Any variation on the rows

VERTICAL PUSHING (SHOULDERS) 1.2.3.4.-

Military press Shoulder press Arnold press Power jerk

VERTICAL PULLING (UPPER BACK) 1.- Pull-ups 2.- Chin-ups 3.- Pull-downs

LOWER BODY QUAD DOMINANT (THIGHS)

1.2.3.4.-

Back squats Front squats Hack squat Jump squats

HIP-DOMINANT (HASTRINGS & GLUTES) 1.2.3.4.-

Deadlifts Romanian deadlift Lunges Bulgarian split squat

PLYOMETRIC EXERCISES FOR EXPLOSIVE POWER LOWER BODY PLYOMETRICS 1.2.3.4.5.6.7.-

Tuck jump Split squat jump Jump squats Star jumps Lateral jumps Box jumps Split pike jumps

UPPER BODY PLYOMETRICS 1.2.3.4.5.6.7.-

Plyometrics push-ups Hopping push-ups Power overs Push-up deoth jump Explosive staggered push-up Burpees Leaping push-up

ISOMETRIC EXERCISES LOWER BODY 1.2.3.4.5.6.-

Horse stance Static squat Plank Side plank Static Static calf raise

UPPER BODY 1.2.3.4.5.6.7.8.9.-

Handstand Static chin-up Static bicep curl Static shrug Pull-up One-arm dumbbell row T-bar row Bent-over row Close-grip chin-up

One set consist of holding the weight for a duration of between 5 and 15 seconds.

BODYWEIGHT EXERCISES FULL BODY 1.2.3.4.5.6.7.-

Burpees Air burpees Lateral burpees Incline burpees Wall burpees Squat & pull-up Lunge & pull-up

UPPER BODY 1.- Push-ups 2.- Close-grip push-ups 3.- Wide-grip push-ups 4.- Elevated feet push-ups 5.- Handstand push-ups 6.- Divebomber push-ups 7.- Spiderman push-ups 8.- Walking push-ups 9.- Pull-ups 10.- Wide-grip pull-ups 11.-Side-to-side pull-ups 13.- One-arm pull-ups 14.- Chin-ups 15.- Close-grip chin-ups 16.- Bench dips 17.- Ring dips (chest version)

LOWER BODY 1.- Squats

2.3.4.5.6.7.8.-

Lunges Bulgarian split squats Split squat Swiss-ball wall squat One-legged squats Lying hip extension Swiss-ball leg curls

THE WORKOUT ROUTINES CIRCUIT TRAINING ROUTINES EXERCISES

SETS

REPS

1.- Burpees 2.- Squat & press 3.- Clean & press 4.- SB pass 5.- Lunges 6.- Push-ups 7.- Bent-over row 8.- Deadlifts 9.- Close-grip push-ups 10.- Biceps curl

2 2 2 2 2 2 2 2 2

10 8 6 8 10 10 8 10 8

2

8

MUSCLES WORKED Full body Full body Full body Abdominals Glutes & Hams Chest & Triceps Upper back Lower back & hams Triceps

EQUIPMENT Bodyweight Dumbbells Barbell Swiss ball Dumbbells Bodyweight Barbell Barbell Bodyweight Dumbbells

Biceps

WORKOUT # 1

-The routine above will be performed -Perform a 5 minutes warm-up first, and after that, do all the 10 exercises with little or no rest between them. -Repeat the circuit 2 or 3 times. -Rest 1-3 minutes between circuits -Drink 1-2 glasses of water during training.

WORKOUT # 2 EXERCISES

SETS

REPS

EQUIPMENT

15 8 5 20 8 12

MUSCLES WORKED Full body Full body Full body Abdominals Thighs Chest

1.- Lateral burpees 2.- Squat & press 3.- Mega lift * 4.- V-ups 5.- Front squat 6.- Spiderman push-ups 7.- Wide-grip bent-over row 8.- Romanian deadlift 9.- Elevated feet close-grip pushup 10.- Hammer curl

2 2 2 2 2 2 2

10

Upper back

Barbell

2

12

Lower back & hams

Barbell

2

10

Bodyweight Dumbbells Barbell Bodyweight Barbell Bodyweight

Bodyweight Triceps

2

8

Dumbbells Biceps

-This routine is tougher than the first one, so you need to be in the intermediate level first. -When you fell that the circuit training #1 is easy to perform, then maybe you can already switch to this routine. Monitor your progress and strenght gains. *Mega lift is a very complex exercise, just combine: the

power clean +front squat+power jerk+back squat+shoulder press, and put the bar down. That is one rep.

PLYOMETRICS & BODYWEIGHT TRAINING ROUTINES WORKOUT # 1 EXERCISE A1) Plyometric push-ups A2) Split pike jumps A3) Explosive staggered pushups A4) Tuck jumps

SETS

REPS

EQUIPMENT

10

MUSCLES WORKED Upper body

3 3 3

15 10

Lower body Upper body

Bodyweight Bodyweight

3

15

Lower body

Bodyweight

3

12

Upper body

Bodyweight

3 3 3

16 12 16

Lower body Upper body Lower body

Bodyweight Bodyweight Bodyweight

Bodyweight

* Rest briefly and repeat

B1) Spiderman push-ups B2) Split squat jump B3) Push-ups B4) Jump squats * Rest briefly and repeat

-The routine above will be performed using giant sets. That is to perform 4 exercises with minimum or no rest between them. -Rest 30 to 45 seconds between every giant set. -Drink 1 or 2 glasses of water when resting and after finishing he workout.

-Try to increase the number of reps after every workout, thus you’ll increase intensity.

WORKOUT # 2 EXERCISE A1) Power overs A2) Jump squats A3) Leaping pushup A4) Split pike jumps * Rest briefly and repeat

B1) Chin-ups B2) Lateral jumps B3) Divebomber push-ups B4) Tuck jumps

SETS

REPS 12 18 12 16

MUSCLES WORKED Upper body Lower body Upper body Lower body

3 3 3 3

EQUIPMENT Medicine ball Bodyweight Medicine ball Bodyweight

3 3 3

6 18 12

Upper body Lower body Upper body

Chin up bar Bodyweight Bodyweight

3

18

Lower body

Bodyweight

* Rest briefly and repeat

-This routine is more demanding than the first one. So perform it when you feel that you are on the next level or when you perform the workout # 1 easily.

POWER TRAINING WORKOUTS WORKOUT #1 EXERCISE

SETS

REPS

ABILITY

EQUIPMENT

3 3 3

10 8 10

Power Power Power

Swiss ball / Box Barbell Barbell

B1) Lateral Jumps B2) Plyometric push ups B3) Front squats B4) Split pike jumps B5) Elevated feet push ups

2 2 2 2 2

12 10 8 12 12

Power Power Strength Power Strength

Swiss Ball / Platform Bodyweight Barbell Bodyweight Bodyweight

* Rest briefly and repeat

2 2

10 10

Strength Strength

Bodyweight Barbell

A1) Lateral burpees A2) Clean & jerk A3) Jump squats * Rest briefly and repeat

C1) Swiss ball pass C2) Romanian deadlift

-The Power Training Workouts are very demanding and require mental and physical toughness. When you feel you are on the next level and want a tough challenge, then try this workouts, they burn a tremendous amount of bodyfat and build solid strength and power.

CHAPTER 2.- nutrition Hi there, my name is Andrew and this is the first book I write. In the next pages, you are going to read my experiences through the Warrior Diet, my trial and errors, how it affected my life, how I adapted to this system, and some stories that happened to me while following the diet. I want to thank Ori Hofmekler, the author of the Warrior Diet, because he wanted to share with the world his idea of The Warrior Diet, a unique feeding plan that anyone can follow to stay ripped all-year round, and he shed those myths and fallacies of the industry with precious information that you have never read before. I want to help Ori making people to recognize the benefits of undereating and overeating to finally get rid of stubborn fat and know that humans are, in fact, nocturnal eaters. Please, enjoy this book and at the same time reflect about the content you are about to read.

WHEN I FOUND THE DIET I remember when I first read the book, I was 14 years old and I used to practice boxing at a local gym near my house. I was training hard and struggling to maintan my bodyweight. It was february 2008, and I was training hard to fight in a boxing championship. My energy levels were very low because I wasn’t eating enough food. When i weighed myself in the scale, in always indicated that I was 4 or 5 pounds over my weight-class, so it was very frustrating because I was training very hard and eating very strictly and still being over ,y weight-class. My manager used to tell me that i had to skip dinner, to have a bowl of cereal for breakfast and a cooked potato for lunch, and that was all, maybe you are thinking that my manager didn’t know anything about nutrition and weight maintenance, if you thought so, the you are right, he knew nothing about nutrition. After following my manager’s advice about what to eat, i just ended with a slow metabolism, low energy levels and getting constantly frustrated. After noticing that I had to listen to an expert on nutrition and making changes to my feeding plan, I decided to take some action. So, one Saturday morning, I was searching for nutrition and weight maintenance information to keep a good diet and maintain my weight. After some research, I found the Warrior Diet, I first read a review of it and it was the best information I’d ever found, so i wanted to know more about this new diet.

The Warrior Diet idea is to undereat during the day, eating mostly raw foods to detoxify and clean our body, and to overeat in the evening to compensate and nourish your body. You may think that undereat is about starvation and that overeat is about binge eating, but nothing is further from the truth. Ori’s advice are so clear that after listening to him some minutes, you already want to follow his diet, believe me, it works for virtually everyone. After reading too much information about the Warrior Diet, I decided to follow it immediately. So, after one week of following the warrior diet, I got rid of those 4 pounds and lost another 3 pounds the next week. When I weighed myself a night before the tournament, I weighed 3 pounds less than my weight-class. I was surprised, because I wasn’t struggling anymore, I was eating like a king and burning fat at a record speed. And I was also shrinking my waist at a point that I had the best abs I’ve ever had. So, after that experience, I decided to follow this diet for the rest of my life. Trust me, it is a very easy to follow diet, yet it has tremendous benefits in fat-burning and it will sky rocket your enery levels. Ok, so if you are interested in changing your life, getting leaner and healthier, the keep reading these pages. And for more clear information about the diet, visit http://www.warriordiet.com/ and read the book, or read a preview of the book at http://books.google.com/books?id=iECwXnRocicC&pg=PP1& dq=warrior+diet#v=onepage&q=&f=false. Hope you read the real Warrior Diet and enjoy this book!

More about the diet After the tournament, I felt that I wanted to follow this feeding plan for the rest of my life. When you wake up, you only drink some water, a cup of coffee and a piece of fruit (apple, orange, grapefruit, strawberries, etc), this way, you’ll star your day by detoxifyng your body. After 3 hours, in the midmorning, you maybe want to have some yogurt (i forgot, lean protein is also allowed) so you have a cup of yougurt and another big glass of water. You feel awesome and energetic throughout the day and without any hunger (well, maybe the first day of following it you may feel some

hunger). In the noon, you may want to have a light lunch, so you have a green salad and 1 or 2 poached eggs (a very good combination). In the late afternoon, you may want to have another piece of fruit, so you grab a pear, and enjoy it. When you have performed all your activities and go home in the evening, you may want to have your dinner, so, you eat a very big meal. Its simple, just start by eating a salad (to better digest the food afterwards), eat a whole chicken (no joke, believe me) and finish with some vegetable soup. It sounds simple, huh?, well, it is simple and easy to follow, but not that simple. I used the trail and error method to understand it better each day. The first day i followed it, I did water fasting during the day, and in the evening (after fininshing my boxing training) I had my meal. I started eating 5 pieces of fruit, and for the main phase I had some mom’s cooked food from the pot, and I finished with 3 bowls of cereal with skim milk. After completing that meal, I felt way too stuffed, I thought that there was something wrong with the diet, so I went to bed and slept. The next day, I went to the bathroom as quicklyas i got up, and eliminated almost everything I ate the night before. I mean, I started to think that the diet would work really good. After the first 2 weeks, the only thing I knew about the diet was that during the day you undereat, and at night you overeat. But, there’s more about this diet. Ok, maybe it works for some people to simply have a feast at night, and fast during the day. But my point is, that the original diet is a lot more than just that. You don’t count calories, of course (that’s the best part), but you must take into account this 3 important elements: 1) meal timing, 2) food choices and 3) food combinations. So, right now, get the book and read it, you’ll fell so much pleasure melting those unwanted pounds and eating without counting calories or being deprived. If you decided to follow the diet and are a very busy person, I’ll tell many tips too maximize the effects without thinking about the diet all-day long. Keep reading the next chapter.

TOP FOODS TO GET CUT High-protein foods -Tuna fish -Organic chicken -Organic beef -Seafood -Beans -Fertile eggs

High-fiber foods

-Beans -Garbanzo -Squash -Barley -Whole-grain rice

Cooked vegetables -Broccoli -Cauliflower -Cabbage -Zucchini

Dairy foods -Plain yogurt -Cheese -Kefir -Organic grass-fed cows milk

High-fat foods -Almonds -Avocado -Pecans -Cashews -Pistachios -Pumpkin seed

Raw foods -Grapefruit -Strawberries -Apples -Oranges -Pineapple -Papaya -Tomato -Lettuce -Onion

-Garlic -Cucumber -Arugula -Bell pepper -Asparagus

Oils The omega 3 oils such as: -Fish oil -Olive oil -Flaxseed oil -Hempseed oil

WATER INTAKE It’s extremely necessary to drink a lot of clean, purified water during the day, because you must detoxify your system and clean it, so you have to drink a generous quantity of water. I recommend you to drink at least 1 gallon of water a day, thus you’ll let your body burn fat and detoxify. And you most likley won’t experience water retention. So drink at leat 10 large glasses of water a day (I drink 12 glasses).

FRUIT CONSUMPTION

Fruits are very nourishing raw foods that povide your body with nutrients, vitamins, minerals, phytonutrients and fiber. But, there’s something wrong with fruits if your goal is to maximize fat loss. They contain fructose (a sugar that quickly stores in the liver to produce instant energy) and the idea is to maximize complex carb intake adn minimize simple sugars intake. So, if your goal is to maximize fatburning, then moderate your fruit consumption to 1-2 low glycemic fruits a day, and maximize your vegetable consumptio, since vegetables contain many nutrients as fruits and they don’t cause insulin spikes.

TIPS TO KEEP THE DIET EASILY 1.- AVOID eating beans more than 3 days a week, because they have a lot of fiber, and you must likely will eat a lot of beans. So, avoid eating more than 1 bowl of beans a day. 2- On workout days, you may think that you can eat a little to lose more fat; but listen, eat enough food and avoid undereating the whole day when training, because your muscles won’t recover properly and you may have low energy levels, so eat enough protein on training days. 3.- AVOID sabotating your progress and fat loss goals by overeating junk-food one day and think you will do a fasting the whole next day. Because, you maybe won’t fast and end up overeating more junk-food the next day. Listen to this big time, if you feel that you have to eat junk-food, stick for the smallest serving and eat normally at night. 4.- AVOID skipping your workouts and think you will train the next day, because that maybe won’t happen, and you may end up eating junk food and sabptating your progress. 5.- If it’s weekend, and you go out with your friends to have lunch in a restaurant, only eat a small protein meal or if possible, a salad, to maintain the undereating state without sacrificing your social life. 6.- AVOID eating too much high-sulfur food in one meal, because doing so, can cause you very uncomfortable

symptoms, such as bloating, excessive flatulence or diarrhea. HIGH-SULFUR FOODS Proteins Vegetables -Eggs -Broccoli -Raw milk -Cauliflower -Raw cheese -Brussel sprouts -Whey -Spinash -Kale 7.- Rotate your protein to avoid sensitivities and allergies, try not to eat the same group of protein on an everdy day basis. If you do, you may already be sensitive or allergic to it. I generally rotate chicken, red meat, and fish every other day.

BEANS Let’s be careful about the consumption of beans, they don´t make you fat, but they do cause you bloating and gassy symptoms. So here are my tips: -Eat beans only 3 times per week. -Eat only 1 bowl of beans a day -Don’t combine them with broccoli, cauliflower or cabbage. -Eat them only as the last component of your meal.

WHAT ABOUT ALL-DAY FRUIT DAYS Maybe you have heard about eating fruit all day during some days help you detoxify and cleanse. Let me tell you, on my own experience they work great once a week, but after some experience on the Warrior Diet, I think that is a lot better to follow it without combining it with some ideas. And I have also started some days eating fruits in the morning, and started to eat too many fruits, and think that I can do an all-day fruit day, but I almost always end eating

other sugary foods and overeating junk-food. Ok, thats in my experience. So, I’ll give you 8 reasons of why you shouldn’t do an all day fruit day: 1.- Because you end up craving sugary foods and overeating junk-food afterwards. 2.- Because ther aren´t enough fruits on the fridge. 3.- Because you lose your undereating state during the day. 4.- Because you end up consuming too much fructose. 5.- Because if you want to detoxify and cleanse your gut, vegetables at night are better. 6.- Because, if you get invited to go out eith friends or family, you might reject your invitation, and sacrifice social life. Or maybe, you accept to go out, and end up pigging out. 7.- Because your mom may buy some delicious dinner, and you will most likely overeat it. CONCLUSION: Never do all-day fruit days, because that affects your fat loss goals.

FRUIT CHOICES GOOD CHOICES -Apples -Grapefruits -Oranges -Strawberries -Papaya -Pineapple -Plums

NOT SO GOOD CHOICES -Mango -Guava -Watermelon -Melon -Grapes -Bananas These fruits are high in fructose.

DON’T SACRIFICE YOUR SOCIAL LIFE You may thought at first that following this diet you would have to reject invitations to have lunch or early breakfast. Let me tell you something, after some experience I figured out what to do to keep going out and eat delicious

foods with friends and family, and maintain your body lean and trim. So, here are my tips: 1.- if you go out with friends to the movie theater, they will most likely buy popcorn, soda, hotdogs or those delicious nachos, and you will crave them. So, you are free to join them and eat some. But, listen to this big time, to maintain your bodyfat levels low, stick for the smallest serving of one kind of food. For instance, say you go to AMC Theatre, a large-sized popcorn bag contains as much as 664 calories with 75 grams of carbs and 31 of fat; but in the other hand, a small-sized popcorn bag contains only 225 calories, 11 grams of fat and 26 grams of carbs, so it is a minor sin. 2.- If you go out with friends or to go to their home to have fun, they will must likely order pizza, tacos, hamburgers, sodas or sandwiches. So, in case that you eat pizza, eat only 1 or 2 slices; if you you eat tacos, eat 2 or 3 corn tortilla tacos; if you eat burritos, eat 2 small bean burritos or 1 large bean or meat burrito. If you eat hotdogs, only 1 small-sized hot dog without the catsup. If you eat hamburger, only eat a normal burger without the fries or the soda. If you drink soda, just drink one small glass. 3.- If you go to a party at night (that’s good, because you have dinner) just eat normally as every day, but watch what you eat. For instance, when they slice the cake, go get some, only eat one piece of that delicious cake at the end of the meal, and enjy the rest of the party without feeling guilty. 4.- When you go out with your girlfriend or boyfriend, maybe you both want some ice cream, so eat a small cone and keep getting out with him/her. 5.- If you go to a buffet with your family (and you want to save money so you go in lunchtime) you may want to compensate the money you paid, so start eating salad, the eat vegetable soup, and eat normally as every day, but avoid fried food. 6.- Never start eating bread when you go to an Italian food restaurant, because that makes you want more and more bread (starchy carbs), so you end up eating a lot of bread and little light-fresh food. 7.- Never drink more than 2 glasses of tea, soda or any soft drink when in a restaurant. Because you will end up

consuming lots of sugar and won´t have space for the nutrients you really need.

THINGS YOU MAY OFTEN OVERLOOK -Do not overeat carbs! Because, that makes you gain fat. Believe it, one night of rice and tortillas or any other starchy carb overeating make you gain some fat. So moderate carb consumption, and eat it as the last component of your evening meal. I recommend to have 5 high-protein days, and 2 moderate-high carb days. Thus, you’ll maximize fat loss and keep progressing. -Do not forget to eat your vegetables first, because that makes you eat more carbs than raw food (not always, but it often happens). So eat at least a sliced tomato and a sliced cucumber with lemon juice. -Do not forget to drink 10 large glasses of water day, you have to maximize detoxification by drinking lots of fluids during the day. -Do not combine broccoli, cauliflower or cabbage with cheese, milk or beans (because doing so causes bloating or gassy symptoms) -Only choose one group of protein a day, don’t combine them. -Only eat one kind of dairy food a day, don’t combine them. And eat dairy no more than 4 days a week, to prevent sensitivities or allergies.

YOUR MOM’S FOOD RECIPES -When she prepares beef steak with potatoes, eat more meat and less potatoes, and make sure you eat a generous amount of raw vegetables, to easily digest the meat. -When she prepares tuna fish with carrots & potatoes, you can eat a lot of this recipe combined with cheese and a moderate amount of beans. -When she prepares only cooked beans, only eat 1 bowl odf beans with cheese and drink some milk. -When she doesn’t prepare anything, grab 3 tuna fish cans, a salad and, if available, bean. (excellent fat-burning combination)

-If she prepares chicken in pineapple juice with potatoes, eat as much as you want. -If there isn’t any protein food in your fridge, and your mom did`tn prepare dinner, do this: go to the market near your house and grab 3 tuna fish cans and a bottle of plain yogurt. -If mom orders chinese food, eat more cooked vegetables and less rice, and avoid fried food.

FOODS TO EAT ONLY ONCE A WEEK -Granola -Oatmeal -Whole-grain bread (never white bread) -Gorditas (only 1 or 2 gorditas) -Tamales (only 1 piece) -Popcorn (eat the smallest portion) -Iced tea (1 or 2 glasses) -Muffins (half a serving) -Chocolate milk (1 glass) -Cake (1 small piece) -Melted yellow cheese (half a bowl) -Tortillas (3 corn tortillas) -Flour or wheat tortillas (only 1 tortilla) -Hamburger (eat a normal hamburger, without the fries or soda) -Hot dog ( 1 hotdog) -Pizza (1 or 2 slices) -Ice cream (1 small cone) -Oreo cookies (3 cookies) -Peanut butter (1 tablespoon) -Marmalade (1 teaspoon) -Sausages (3 sausages) -Sushi ( no more than 8 rolls) -Nachos (1 serving) -Cereal with milk (1 bowl) -Sandwich (1 sandwich) -Junk-food (only 1 serving)

DON’T OBSESS ABOUT YOUR LOOKS

If you want to relax and stop frustrating about your slow progress (remember to be patient), then don’t look your naked body at the mirror every day. Don’t get frustrated because you haven`t shrinked your love handles, remember that you are slowly making progress, so keep watching what you eat and train properly. Don’t see your abs in the mirror everyday, hey, you won’t notice your slimming down from one day to the other, i recommend you to check your progress once a week, thus you’ll notice changes and won’t obsess.

Chapter 3 THE TRAINING SCHEDULE DAY 1 Circuit training workout #1

DAY 2 Rest

DAY 8 DAY 9 Plyometr Rest ic training workout #1 DAY 15 DAY 16 Power Rest training workout #1 DAY 22 Power training workout #1

DAY 23 Rest

DAY 3 DAY 4 Plyometr Rest ic Training workout #1 DAY 10 DAY 11 Circuit Rest training workout #1 DAY 17 Circuit training workout #1

DAY 18 Rest

DAY 24 Circuit training workout #2

DAY 25 Rest

DAY 5 Circuit training workout #1

DAY 6 Sprint interval s 5x 400m DAY 12 DAY 13 Plyometr Sprint ic interval training s workout 5 #1 x400m DAY 19 DAY 20 Plyometr Sprint ic interval training s workout 4 x #1 800m DAY 26 DAY 27 Plyometr Sprint ic interval training s workout 4x #2 800m

DAY 7 Rest

DAY 14 Rest

DAY 21 Rest

DAY 28 Rest