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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 aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 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.
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Day 75: Calf, Shoulder Exercise
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Seated barbell behind-the-neck press
5Group, 50.40.30.20.10 Times
Seated Barbell Press
4Groups, 20 times each!
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Upright rowing
3Groups, 15-20 times each!
Sitting calf raise
3Group, 15-20 per group Second-rate!
Weight-bearing sit-ups
3Group, 15-20 per group Second-rate!
Aerobics
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplement before and after exercise
Pre-workout
L-carnitine
1 pill (if you are a bodybuilder, take 2 pills)Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
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Creatine
5 grams (if you are a bodybuilder, eat 5 grams after exercise)
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.
After workout
Milk protein powder
2 scoops (if you are a bodybuilder, you can add 3-4 scoops)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Glutamine
5 grams (if you are a bodybuilder, eat another 5 grams before exercising.)
Function: restore function, promote protein synthesis and prevent the breakdown of muscle protein.
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(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
Broccoli
Before going to bed
12 egg whites
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