   能看見每週的改變???? ??僅供參考 因?yàn)槲覀凅w質(zhì)不一樣、小姐妹們就當(dāng)參考吧,、如果因?yàn)榘凑瘴业挠?jì)劃產(chǎn)生的身體不適,、訓(xùn)練受傷我不負(fù)責(zé)哦 ????這兩個(gè)標(biāo)說(shuō)明是重點(diǎn)。 這個(gè)計(jì)劃是特別專業(yè)的,、包括飲食方面還包括訓(xùn)練方面的計(jì)劃,，很全面的,?？?/font>慮到因?yàn)楹芏嗖┲髦环窒盹嬍?，但是沒有分享訓(xùn)練,。有的分享訓(xùn)練,，沒有特別細(xì)節(jié)的飲食分享。飲食和訓(xùn)練就像一對(duì)企鵝夫婦??是不可以分開的,，必須同步進(jìn)行,。 英文自己去網(wǎng)上查對(duì)應(yīng)的中文吧，因?yàn)檫@樣子你會(huì)對(duì)動(dòng)作有加深的印象,。實(shí)在查不到的，我們統(tǒng)一在留言處回復(fù)最好，不要私信問(wèn)問(wèn)題,、都公布出來(lái),，大家都能看到,，我也能回答,。然后也特別希望姐妹們，互相扶持對(duì)方,。 我嘗試寫了兩天,、表達(dá)能力不好,、我就直接分享我之前的減脂計(jì)劃,、這個(gè)計(jì)劃包括訓(xùn)練，以及我每天吃的東西,。飲食以及訓(xùn)練,，我都是120%嚴(yán)格執(zhí)行計(jì)劃的。?????????? ??必須保持2-3小時(shí)吃一餐 ??必須自己備餐,、出去下館子你永遠(yuǎn)不知道你攝入的含量   冠軍都自己備餐,、你有什么理由不備餐呢,？ ??這八周一定要嚴(yán)格控制你鹽的攝入！ ??糖少量 對(duì)于糖的攝入,，我特別想說(shuō)幾句，寧可攝入,，真的糖也不要攝入化學(xué)合成的假糖,。你可以攝入一點(diǎn)糖1tsp??不知道1tsp的看圖下  ??每天必須喝一加侖的水  你必須要用的東西 如果你不用這些東西，不會(huì)有效果的,。無(wú)論是訓(xùn)練小白還是專業(yè)的比賽用戶,、都是老老實(shí)實(shí)的上稱量的  ??三大素 蛋白,、碳水、脂肪的選擇 蛋白  碳水  脂肪  你經(jīng)常用的東西 ??Pb是花生醬,。 Rice cakes 米餅 ???第一個(gè)月 Mon: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies, 1 rice cakes, 1 tbsp pb Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Lean steak or salmon 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Back/Shoulder Shoulder Press Machine, Straight Arm Lat Pulls with rope 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Cable Straight Bar under hand front raise, Seated Rows 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope DB Lateral Raise Combo, Narrow Grip Lat Pulls 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Rear Delt Rows with Rope, Pec Dec Reverse Fly 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set Abs: Sit ups on incline bench 4 sets x 20 Reverse Crunch 4 sets x 20 Cardio: 20 min Stair Mill Tues: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies, 1 rice cakes, 1 tbsp pb Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Glutes Free Bar Squats 5 sets x 12, Glute Flutter Kicks with Ankle Weights 5 sets x 1 min 2 sets x 90 sec sprints on 5% incline Cable Kick Backs kneeling on bench 5 sets x 12 each side, Single Leg Weighted Hip Thrust 5 sets x 15 2 sets x 90 sec sprints on 5% incline DB Single Leg Squats 5 sets x 12, Straight Leg Donkey Kicks with ankle weights 5 sets x 30 sec each side 2 sets x 90 sec sprints on 5% incline Lateral Donkey Kicks with Ankle weights 5 sets x 30 each side, DB Step Ups to Balance 5 sets x 12 each side Cardio: 20 min Stair Mill Wednesday: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies, 1 rice cakes, 1 tbsp pb Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Lean steak or salmon 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: shoulders /Arms DB Arnold Press, DB Curls 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Straight Bar Front Raise, Straight Bar Tricep Ext 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Straight Bar Up right Rows, DB Preacher Curls 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Cable Lateral Raise, Cable Tricep Kick backs- 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set Abs: Sit ups on Incline Bench 3 sets x 20 Reverse Crunches on Incline bench 3 sets x 20 CARDIO: 20 min Stair Mill Thursday: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 2 cup Green Veggies Meal 4: ( pre workout) 4 oz chicken, 1/2 cup rice, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Legs/ Plyos DB Split Squats 4 sets x 15 each side, Split Squat Hops 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline DB Curtsey Lunge to Side Lunge 4 sets x 12 each side, Ice Skaters 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline DB Swing Lunge 4 sets x 12 each side, Jump Squats 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline Leg Curls Single Leg 4 sets x 12, Jump Lunges 3 sets x 30 sec Cardio: 20 min Stair Mill Fri: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 2 cup Green Veggies Meal 4: ( pre workout) 4 oz chicken, 1/2 cup rice, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Upper body Wide Grip Pull Ups, DB Arnold Press 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope Seated Wide Grip high Rows, Cable underhand front raise 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope DB Pull Overs, Straight Arm Lat Pull with Rope 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set 2 sets x 90 sec Jump Rope DB Curls To shoulder Press, Weighted Dips 1 sets x 12, 1 sets x 10, 1 set x 8, 1 set x 6 Increase weight each set Cardio: 20 min HIIT on treadmill, 10 min Steady run Sat: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies, 1 rice cakes, 1 tbsp pb Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein 1/2 banana immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg Whites, 10 almonds Legs: Free Bar Squats 4 sets x 20, Reverse Hip Thrust with ankle weights 4 sets x 20 2 sets x 90 sec sprints on 5% incline Free Bar Dead Lifts 4 sets x 20, Weighted Lower Back ext (focus on glutes) 4 sets x 20 2 sets x 90 sec sprints on 5% incline DB Walking Lunges 4 sets x 14 total, Straight Leg Donkey Kicks with ankle weights 4 sets x 20 each side 2 sets x 90 sec sprints on 5% incline DB Curtsey Lunge to Balance off Small Step 5 sets x 10 each side, Fire Hydrant on floor with band 4 sets x 1 min Cardio: 30 min Steady run Sun: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 1 scoop protein shake, 1 rice cakes, 1 tbsp pb Meal 3: 4oz chicken, 1/2 cup rice, 1 cup Veggies Meal 4: 4oz Ground Turkey, 1 cups veggies, 1 rice cakes, 1 tbsp pb Meal 5: 4oz chicken, 1 cup Green veggies, 1/2 cup rice Meal 6: 1 scoop protein shake, 10 almonds Day Off ???第二月 Mon: 30 min fasted cardio Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Chicken, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Lean steak or salmon 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Back/Shoulder DB Shoulder Press, Straight Bar up Right Rows 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups (assisted if needed) Wide Grip Pull Down, DB Pull OVers 5 sets x10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups (assisted if needed) DB Front Raise/ Lateral Raise Combo, Seated Narrow Grip Rows 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups (assisted if needed) Rear Delt Rows with Rope, Pec Dec Reverse Fly 5 sets x 10, Jump Rope 4 sets x 30 sec Abs: Sit ups on incline bench 4 sets x 20 Reverse Crunch 4 sets x 20 Cardio: 20 min Steady run Tues: 30 min fasted cardio Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Chicken 1 cup green Veggies Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Glutes DB Single Leg Dead Lifts 5 sets x 12, Glute Flutter Kicks with Ankle Weights 5 sets x 1 min 2 sets x 90 sec sprints on 5% incline Cable Kick Backs kneeling on bench 5 sets x 12 each side, Single Leg Weighted Hip Thrust 5 sets x 15 2 sets x 90 sec sprints on 5% incline DB Single Leg Squats 5 sets x 12, Straight Leg Donkey Kicks with ankle weights 5 sets x 30 sec each side 2 sets x 90 sec sprints on 5% incline Lateral Donkey Kicks with Ankle weights 5 sets x 30 each side, DB Step Ups to Balance 5 sets x 12 each side Cardio: 30 min HIIT on treadmill Wednesday: 30 min fasted cardio Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Chicken, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Lean steak or salmon 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: shoulders /Arms Straight Bar Shoulder Press, Straight Bar Curls 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups Cable Straight Bar Under hand front raise, Weighted Dips 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups Straight Bar Up right Rows, Preacher Curls 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 10 Pull Ups Cable Lateral Raise, Tricep Rope extension- 5 sets x 10, Jump Rope 4 sets x 30 sec Abs: Sit ups on Incline Bench 3 sets x 20 Reverse Crunches on Incline bench 3 sets x 20 CARDIO: 30 min Steady run Thursday: 30 min fasted Running Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Ground Turkey, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 2 cup Green Veggies Meal 4: ( pre workout) 4 oz chicken, 1/2 cup rice, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Legs/ Plyos DB Split Squats 4 sets x 15 each side, Split Squat Hops 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline DB Curtsey Lunge to Side Lunge 4 sets x 12 each side, Ice Skaters 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline DB Swing Lunge with band 4 sets x 12 each side, Jump Squats 3 sets x 30 sec 2 sets x 90 sec sprints on 5% incline Leg Curls Single Leg 4 sets x 12, Jump Lunges 3 sets x 30 sec Cardio: 30 min Steady run Fri: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Chicken, 1 cup green Veggies Meal 3: 3oz Ground Turkey, 2 cup Green Veggies Meal 4: ( pre workout) 4 oz chicken, 1/2 cup rice, 1 cup Broccoli Meal 5: (post) 1 scoop protein immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg whites, 10 almonds Workout: Upper body Wide Grip Lat Pulls, DB Pull Overs 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 90 sec sprints on 5% incline Cable Curls, Cable Tricep Kick backs 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 90 sec sprints on 5% incline T Bar High Rows, Single Arm Tricep Ext 5 sets x 10, Jump Rope 4 sets x 30 sec 2 sets x 90 sec sprints on 5% incline DB Shoulder Press, DB Upright Rows, DB Reverse Fly 5 sets x 10, Jump Rope 4 sets x 30 sec Cardio: 20 min HIIT on treadmill, 10 min Steady run Sat: 30 min fasted cardio Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 4oz Chicken, 1 cup green Veggies, 1 rice cakes, 1 tbsp pb Meal 3: 3oz Ground Turkey, 1 cup Green Veggies, 1/2 cup rice Meal 4: ( pre workout) 4 oz chicken, 4 oz sweet potato, 1 cup Broccoli Meal 5: (post) 1 scoop protein 1/2 banana immediately after workout 45-60 min later 4oz Ground Turkey, 2/3 cup rice, 1 cup Green Veggies Meal 6: 4 Egg Whites, 10 almonds Legs: Standing Cable Kick backs 4 sets x 15 each side, Reverse Hip Thrust with ankle weights 4 sets x 20 2 sets x 90 sec sprints on 5% incline Free Bar Dead Lifts 4 sets x 20, Side Step With band 4 sets x 1 min 2 sets x 90 sec sprints on 5% incline DB Single Leg Squats 4 sets x 20 each side, Single Leg Hip Thrust 4 sets x 20 2 sets x 90 sec sprints on 5% incline DB Single Leg dead lifts 4 sets x 15 each side, Glute Flutter Kicks with ankle weight 5 sets x 1 min Cardio: 30 min Steady run Sun: Meal 1: 1/2 cup oatmeal, 4 egg whites, 1 cup spinach Meal 2: 1 scoop protein shake, 1 rice cakes, 1 tbsp pb Meal 3: 4oz chicken, 1/2 cup rice, 1 cup Veggies Meal 4: 4oz Ground Turkey, 1 cups veggies, 1 rice cakes, 1 tbsp pb Meal 5: 4oz chicken, 1 cup Green veggies, 1/2 cup rice Meal 6: 1 scoop protein shake, 10 almonds Day Off ???
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