The second part to your 6 pack ab journey by Summer is now here! Each new 15 day segment will now be posted once a week and other new helpful information will be posted every other day! I hope you all have been doing a great job in following this ab challenge. I know it can be tough at times, but it is definitely possible to accomplish your goal. Stay focused and do not give up! Keep envisioning yourself with six pack abs and showing them off all summer. The more real and detailed your vision is the more your mind will make it happen! Goodluck!
Day 15-30 Nutrition Plan: Will consist of 6 meals a day and I will be giving you a variety of meal options to choose from again for each meal.
Breakfast: Option 1: 4 eggs (1 whole eggs & 3 egg white), 1/2 cup of oatmeal, handful of strawberries
Option 2: 1 cup of Non-fat cottage cheese, 1/2 cup of granola with milk, one medium sized banana or apple.
Snack #1: Option 1: Protein bar (promax bar or zone bar), 1 apple or banana (preferably braeburn or fuji)
Option 2: Protein bar (promax bar or zone bar), hand full of dry roasted almonds
Lunch: Option 1: Turkey or Roast beef or chicken or tuna sandwich-Whole Wheat bread (preferably with no hydrogenated oil), Low sodium turkey, lettuce, tomato, red onion, and mustard. And a mixed greens salad with balsamic vinaigrette dressing.
Option 2: Chicken salad with mixed greens, tomatoes, onions, bell peppers, mushrooms, with balsamic vinaigrette dressing.
Snack #2: Option 1: Protein bar (promax or zone bar) and 1 cup of broccoli.
Option 2: Protein bar (promax or zone bar) and 1 cup of cauliflower
Dinner: Option 1: Chicken or Fish or Lean steak or Lean ground beef, 1/2 cup of brown rice, 1 cup of broccoli or asparagus or cauliflower.
Snack #3: Option 1: 1/2 cup of Non-fat cottage cheese
Option 2: 3 eggs (1 whole egg and 2 egg whites)
***Make sure you are drinking plenty of water. And black coffee and hot green tea is okay with breakfast and after dinner. No sodas or alcoholic drinks is preferred for best results***
Day 15-30 Workout plan: Will consist of your cardio and ab routine that is to be done every other day of the week. Just add this routine to your regular weight training routine. If you need help making a weight training routine as well just let me know.
Day 1:Cardio: 20 min. of intervals on the elyptical in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 3:Cardio: 20 min. of intervals on treadmill in the morning on an empty stomach
Abs: 3 sets of 20 sit ups on decline bench, 3 sets of 15 leg lifts, 3 sets of 20 bicycle crunches
Day 5:Cardio: 20 min. of intervals on the stair stepper in the morning on an empty stomach
Abs: 3 sets of 30 floor crunches, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 7:Cardio: 20 min. of intervals on the elyptical in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 40 bicycle crunches
Day 9:Cardio: 20 min. of intervals on the treadmill in the morning on an empty stomach
Abs: 3 sets of 25 sit ups, 3 sets of 25 reverse crunches
Day 11:Cardio: 20 min. of intervals on the stair stepper in the morning on an empty stomach
Abs: 2 sets of 35 sit ups, 2 sets of 50 bicycle crunches
Day 13:Cardio: 5 sets of 50 double unders with the jump rope
Abs: 3 sets of 10 on ab wheel, 3 sets of 25 floor crunches
Day 15:Cardio: Hitting the punching bag for 3 rounds of 5 min each. Using 12oz to 16oz gloves. Keep a steady pace of combos and foot work.
Abs: 3 sets of 10 on ab wheel, 3 sets of 15 reverse crunches.
There it is! The Second part to achieving you 6 pack for summer! Follow the best to your abilities and ask about anything you are unsure of!
Congratulations and Goodluck! 
The second part to your 6 pack ab journey by Summer is now here! Each new 15 day segment will now be posted once a week and other new helpful information will be posted every other day! I hope you all have been doing a great job in following this ab challenge. I know it can be tough at times, but it is definitely possible to accomplish your goal. Stay focused and do not give up! Keep envisioning yourself with six pack abs and showing them off all summer. The more real and detailed your vision is the more your mind will make it happen! Goodluck!
Day 15-30 Nutrition Plan: Will consist of 6 meals a day and I will be giving you a variety of meal options to choose from again for each meal.
Breakfast: Option 1: 4 eggs (1 whole eggs & 3 egg white), 1/2 cup of oatmeal, handful of strawberries
Option 2: 1 cup of Non-fat cottage cheese, 1/2 cup of granola with milk, one medium sized banana or apple.
Snack #1: Option 1: Protein bar (promax bar or zone bar), 1 apple or banana (preferably braeburn or fuji)
Option 2: Protein bar (promax bar or zone bar), hand full of dry roasted almonds
Lunch: Option 1: Turkey or Roast beef or chicken or tuna sandwich-Whole Wheat bread (preferably with no hydrogenated oil), Low sodium turkey, lettuce, tomato, red onion, and mustard. And a mixed greens salad with balsamic vinaigrette dressing.
Option 2: Chicken salad with mixed greens, tomatoes, onions, bell peppers, mushrooms, with balsamic vinaigrette dressing.
Snack #2: Option 1: Protein bar (promax or zone bar) and 1 cup of broccoli.
Option 2: Protein bar (promax or zone bar) and 1 cup of cauliflower
Dinner: Option 1: Chicken or Fish or Lean steak or Lean ground beef, 1/2 cup of brown rice, 1 cup of broccoli or asparagus or cauliflower.
Snack #3: Option 1: 1/2 cup of Non-fat cottage cheese
Option 2: 3 eggs (1 whole egg and 2 egg whites)
***Make sure you are drinking plenty of water. And black coffee and hot green tea is okay with breakfast and after dinner. No sodas or alcoholic drinks is preferred for best results***
Day 15-30 Workout plan: Will consist of your cardio and ab routine that is to be done every other day of the week. Just add this routine to your regular weight training routine. If you need help making a weight training routine as well just let me know.
Day 1:Cardio: 20 min. of intervals on the elyptical in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 3:Cardio: 20 min. of intervals on treadmill in the morning on an empty stomach
Abs: 3 sets of 20 sit ups on decline bench, 3 sets of 15 leg lifts, 3 sets of 20 bicycle crunches
Day 5:Cardio: 20 min. of intervals on the stair stepper in the morning on an empty stomach
Abs: 3 sets of 30 floor crunches, 3 sets of 15 reverse crunches, 3 sets of 20 bicycle crunches
Day 7:Cardio: 20 min. of intervals on the elyptical in the morning on an empty stomach
Abs: 3 sets of 25 full sit ups, 3 sets of 40 bicycle crunches
Day 9:Cardio: 20 min. of intervals on the treadmill in the morning on an empty stomach
Abs: 3 sets of 25 sit ups, 3 sets of 25 reverse crunches
Day 11:Cardio: 20 min. of intervals on the stair stepper in the morning on an empty stomach
Abs: 2 sets of 35 sit ups, 2 sets of 50 bicycle crunches
Day 13:Cardio: 5 sets of 50 double unders with the jump rope
Abs: 3 sets of 10 on ab wheel, 3 sets of 25 floor crunches
Day 15:Cardio: Hitting the punching bag for 3 rounds of 5 min each. Using 12oz to 16oz gloves. Keep a steady pace of combos and foot work.
Abs: 3 sets of 10 on ab wheel, 3 sets of 15 reverse crunches.
There it is! The Second part to achieving you 6 pack for summer! Follow the best to your abilities and ask about anything you are unsure of!
Congratulations and Goodluck!