The third part to your 6 pack ab journey by Summer is now here! I’m sure you all have been doing a great job in following this ab challenge. Stay focused and do not give up! Keep envisioning yourself with six pack abs and showing them off all summer. Picture yourself in your new bathing suites at the beach and at the lake looking better then ever. The more real and detailed your vision is the more your mind will make it happen! “What ever your mind can conceive, you will achieve.”Goodluck!
Day 30-45 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 (All egg whites), 2 pieces of whole wheat toast with butter and honey, and blueberries.
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.
Option 3: Whole Wheat Pasta, marinara red pasta sauce w/meat, zucchini, onions, mushrooms, and garlic.
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 30-45 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: 45 min. on the elyptical in the morning on an empty stomach
Abs: 3 sets of 50 full sit ups, 3 sets of 25 reverse crunches, 3 sets of 50 bicycle crunches
Day 3:Cardio: 30 min. run on the treadmill in the morning on an empty stomach
Abs: 3 sets of 30 sit ups on decline bench, 3 sets of 20 leg lifts, 3 sets of 40 bicycle crunches
Day 5:Cardio: 35 min. on the stair stepper in the morning on an empty stomach
Abs: 3 sets of 50 floor crunches, 3 sets of 20 reverse crunches, 3 sets of 50 bicycle crunches
Day 7:Cardio: 45 min. 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: Swimming 20 laps in the morning on an empty stomach (free style or breast stroke)
Abs: 3 sets of 15 ab wheel, 3 sets of 25 reverse crunches
Day 11:Cardio: 35 min. on the stair stepper in the morning on an empty stomach
Abs: 2 sets of 75 sit ups, 2 sets of 100 bicycle crunches (get through it how ever you can. Just make sure you finish)
Day 13:Cardio: 10 sets of 20 double unders with the jump rope
Abs: 3 sets of 15 on ab wheel, 3 sets of 25 floor crunches
Day 15:Cardio: Hitting the punching bag for 5 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 Third part to achieving your 6 pack for summer! Follow the best to your abilities and ask about anything you are unsure of! I added some swimming in there and I think that will be a good change up and help burn some more fat.
Congratulations and Goodluck! 
Remember: “What ever your mind can conceive, you will achieve.”
The third part to your 6 pack ab journey by Summer is now here! I’m sure you all have been doing a great job in following this ab challenge. Stay focused and do not give up! Keep envisioning yourself with six pack abs and showing them off all summer. Picture yourself in your new bathing suites at the beach and at the lake looking better then ever. The more real and detailed your vision is the more your mind will make it happen! “What ever your mind can conceive, you will achieve.”Goodluck!
Day 30-45 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 (All egg whites), 2 pieces of whole wheat toast with butter and honey, and blueberries.
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.
Option 3: Whole Wheat Pasta, marinara red pasta sauce w/meat, zucchini, onions, mushrooms, and garlic.
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 30-45 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: 45 min. on the elyptical in the morning on an empty stomach
Abs: 3 sets of 50 full sit ups, 3 sets of 25 reverse crunches, 3 sets of 50 bicycle crunches
Day 3:Cardio: 30 min. run on the treadmill in the morning on an empty stomach
Abs: 3 sets of 30 sit ups on decline bench, 3 sets of 20 leg lifts, 3 sets of 40 bicycle crunches
Day 5:Cardio: 35 min. on the stair stepper in the morning on an empty stomach
Abs: 3 sets of 50 floor crunches, 3 sets of 20 reverse crunches, 3 sets of 50 bicycle crunches
Day 7:Cardio: 45 min. 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: Swimming 20 laps in the morning on an empty stomach (free style or breast stroke)
Abs: 3 sets of 15 ab wheel, 3 sets of 25 reverse crunches
Day 11:Cardio: 35 min. on the stair stepper in the morning on an empty stomach
Abs: 2 sets of 75 sit ups, 2 sets of 100 bicycle crunches (get through it how ever you can. Just make sure you finish)
Day 13:Cardio: 10 sets of 20 double unders with the jump rope
Abs: 3 sets of 15 on ab wheel, 3 sets of 25 floor crunches
Day 15:Cardio: Hitting the punching bag for 5 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 Third part to achieving your 6 pack for summer! Follow the best to your abilities and ask about anything you are unsure of! I added some swimming in there and I think that will be a good change up and help burn some more fat.
Congratulations and Goodluck!
Remember: “What ever your mind can conceive, you will achieve.”
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