Study tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is targeted at people who want to lose weight and gain muscle (the weight does not exceed the standard weight of 15 pounds) , suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.

★If the gym does not have equipment to exercise calf, riding a donkey and doing calf raises is probably the best way;

Day 19: Shoulders, calves and abs

Aerobics

20 minutes

Seated barbell twist

150 exercises per test

Super set: lateral raise + front raise

Lateral raise
Do 3 sets of 12-15 each -adjust: none; ">RM
Front raise
Do 2-3 sets of 12-15 each RM

Instrument shoulder press

Warm up 1 group, 8-10 RM
Exercise 3 groups, 12-15 RM

Sitting bent over side raise

7 sets, 12-15 RM

Standing calf raise

1 set of warm-up, 8-10 times.
5 sets, 20 reps.

Sit-ups

Do 3 sets, reaching failure in each set.

Aerobic

20 minutes

Seated barbell twist

150 exercises per test

Nutritional supplement before and after exercise Before exercise

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.

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You can also refer to the one-day meal plan recommended by Coach Chris

(suitable for weight loss)

Breakfast

1

Protein

2

Oats

3

coffee

Second meal

1

Lean Steak

2

brown rice

The third meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

The fourth meal

1

fish

2

brown rice

3

Broccoli

The fifth meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

Pre-training meal

1

Tilapia

2

brown rice

3

coffee

Post-training supplements

1

Protein powder

2

Creatine

Dinner

1

Steak

2

WestOrchid

Before going to bed

1

Casein