21 Day Fast Abs1

21 Day Fast Abs

1

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

2

21 Day Fast Abs Copyright Notice Published By: Alain Gonzalez 1013 !ast"ar Co""ons #lvd $rlando Fl% 32&2' Copyright © 2013 All "aterial in this g(ide is% (nless other)ise stated% the property o* Alain Gonzalez+ Copyright and other intellect(al property la)s protect these "aterials+ Reprod(ction or retrans"ission o* the "aterials% in )hole or in part% in any "anner% "anner% )itho(t the prior )ritten )ritten consent o* the copyright holder% is a violation o* copyright la)+

Disclos(re All the in*or"ation presented in , 21 Day Fast Abs, is *or ed(cational and reso(rce p(rposes only+ only+ t is not a s(bstit(te s(bstit(te *or or an addition to any advice given to yo( by yo(r physician or health care provider+ Cons(lt yo(r physician be*ore "a.ing any changes to yo(r li*estyle% diet% or e/ercise habits+ o( o( are solely responsible *or the )ay in*or"ation in ,21 Day Fast Abs, is perceived and (tilized and so% yo( do so at yo(r o)n ris.+ n no )ay )ill Alain Gonzalez or any persons associated )ith ac.ade4i"ple+co" or , 21 Day Fast Abs, be held responsible *or any in5(ries or proble"s that "ay occ(r d(e to the (se o* this e#oo. or the advice contained )ithin+


21 Day Fast Abs

3

21 Day Fast Abs

Nutrition

MacroNutrient Breakdown Bodyweight Bod yweight (x) 1 Daily Calories Carbohydrates Daily Calories (x) !" Daily Calories (x) !" #rotein Daily Calories (x) !2 Fat •

The amount you get from the equations is a daily amount for the given macronutrient in calories.


21 Day Fast Abs

6

Con$erting Calories Con$ Calories to %ra&s %ra&s Daily Carbohydrate Calories' " Carbohydrates Daily #rotein Calories' " #rotein Daily Fat Calories'  Fats xa&*le+ 1,- lbs .ndi$idual .ndi$idual 165 x 10 = 1,650 Calories per day 1,650 x . = 660 Calories from Car!ohydrates Car!ohydrates 1,650 x . = 660 Calories from "rotein 1,650 x .# = $$0 Calories from %ats Con$erting Calories to %ra&s+ xa&*le 660 Calories in Car!ohydrates& Car!ohydrates&  = 165 'rams 660 Calories in "roetin&  = 165 'rams $$0 Calories in %at& ( = $6.66 'rams Daily Meal Design )o* that you have a daily caloric amount, you *ill have to divide up the calories into ho*ever many meals you *ill !e consuming. For xa&*le+ 1,650 Calories & 6 +eals = #5 Calories per meal 1,650 Calories &  +eals = 1#.5 Calories per meal


21 Day Fast Abs

'

.nter&ittent Fasting (.F) Intermittent fasting 7F8 7F8 is a pattern o* eating that alternates bet)een periods periods o* *asting 7(s(ally "eaning "eaning cons("ption o* )ater only89

$nce yo( have calc(lated yo(r daily caloric inta.e% yo( )ill then choose a :*eeding )indo); 7i* yo( decide to ta.e the inter"ittent *asting approach8+ n "y 21 day trans*or"ation% trans*or"ation% 12p"-&p" )as the *eeding )indo) that *it  sched(le sched(le best+
Feeding >indo) !/a"ples? @a"-3p" @a"-'p" 12p"-p" 12p"-&p"

$nce yo( have selected yo(r )indo)%  reco""end that yo( create an eating sched(le that *its yo(r *eeding ti"e+ Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs



Major Meal Principle

1+ Carbs and *ats sho(ld never be present <$G!<!R d(ring a "eal+ 7Carbohydrate 7Carbohydrate "eals? Bess than ' gra"s o* *at8 7Fat "eals? Bess than 10 gra"s o* carbs8

2+Carbohydrates 2+Carbohydrates inta.e sho(ld s(rro(nd yo(r )or.o(t+ 7No "ore than 2 ho(rs prior to yo(r )or.o(t and *or (p to 6 ho(rs *ollo)ing yo(r )or.o(t8

+eal -chedule xample Meal 1: rotein  Fats

Carbohydrates Meal 2: rotein  Carbohydrates Workout

Carbohydrates Meal 3: rotein  Carbohydrates Meal 4: rotein  Fats


21 Day Fast Abs



/educing 0ater 0eight or A olid olid #hysi3ue #hysi3ue Day 16-1 Water !ntake "!n #unces$

#ody)eight 7/8 1+1'

Day 2% Water !ntake "!n #unces$

#ody)eight 7/8 1

Day 21 &o back to your nor'al (ater intake as your bo)y (ill continue to *et ri) o+ (ater t,rou*,out t,e )ay


21 Day Fast Abs

&

21 Day Fast Abs

.rainin* /outine 0un)ay

Mon)ay

.ues

0prints

o(ero)y "a$

/est o(ero)y "a$

We)nes)ay

.,urs)ay

ppero)y"a$

/est

0,oul)ers "1$  Abs "1$

o(ero)y "b$

ppero)y"a$

Abs "2$  0prints

Abs "2$  5!!. "3% Minutes$

ppero)y"a$

Faste) ar)io "3% Minutes$

Fri)ay

0atur)ay

/est

5!!. "2% Minutes$

/est

ppero)y"b$

Abs "1$  5!!. "3% Minutes$

0,oul)ers "2$  Abs "1$

Faste) ar)io "47 Minutes$

21 Day Fast Abs

Principles /est Perio)s

4% 8 6% 0econ)s

/ep .e'po

3:%:1:%


21 Day Fast Abs

@

21 Day Fast Abs

Workout !n)e9 pper-o)y "a$ enc, Press Decline Press !ncline D Press Pull ps at Pull-Do(ns D ent aterals

pper-o)y "b$ 4 0ets 9  3 0ets 9 6- 3 0ets 9 6- 7 0ets 9  3 0ets 9 6- 3 0ets 9 6-

o(er-o)y "a$ 0;uats e* Press e* <9tensions 5a'strin* urls

4 0ets 9  3 0ets 9 6- 3 0ets 9 6- 4 0ets 9 6 4 0ets 9 6- 3 0ets 9 6-

o(er-o)y "b$ 3 0ets 9 6- 3 0ets 9 6- 3 0ets 9 6- 3 0ets 9 6-

0prints

0ti++ e**e) Dea)li+ts arbell un*es e* Press e* <9tensions

3 0ets 9 6- 3 0ets 9  3 0ets 9 6- 3 0ets 9 6-

5!!.

3% =ar) 0prints 9 2%

47 sec o( !ntensity 8 47 sec 5i*, !ntensity

0,oul)ers "1$ Military Press D ateral /aises D /ear Delt /aises D Front /aises

0,oul)ers "2$ 4 0ets 9 6- 3 0ets 9 6- 4 0ets 9 6- 3 0ets 9 6-

Abs "1$ >-ps icycle runc,es !ncline runc,es yin* e* i+ts

Dea)li+ts Pull ps D ent /o(s "un)er,an)$ !ncline Press Decline ,est Mac,ine D Flyes

D 0,oul)er Press arbell Front /aises ateral /aises "able$ /ear Delt /aises "able$

4 0ets 9 6- 3 0ets 9 6- 3 0ets 9 6- 4 0ets 9 6-

Abs "2$ 3 0ets 9 1% 3 0ets 9 1% 3 0ets 9 1% 2 0ets 9 1%

Decline e* i+ts !ncline runc,es /  #bli;ue runc,es #bli;ue .(ist runc,es


3 0ets 9 1% 3 0ets 9 1% 2 0ets 9 1% 3 0ets 9 1%

21 Day Fast Abs

10

on*ratulations on success+ully co'pletin* t,e 21 Day Fast Abs pro*ra'

21 Day Fast Abs1

Recommend Documents