Building and maintaining lean muscle and burning fat requires a healthy lifestyle as well as a targeted workout plan. We’ve put together an expert training and diet program to help you achieve your goals as quickly as possible.

 

MEAL PLAN:

 

 

Meal 1: 1 serving SHRED & BURN AMPLIFIED, 30g Oats, half a grapefruit or 1 small banana, 1 serving WHEY-TP AMPLIFIED

 

Meal 2: 40g rice or brown pasta (uncooked dry weight), 200g (cooked weight) Chicken, Turkey, Beef or Fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

 

Pre-workout: 2-4 scoops MUSCLE RUSH AMPLIFIED

Post-workout: 1 serving MUSCLE REHAB AMPLIFIED

20 mins after: 1 serving BUILD & BURN AMPLIFIED

 

Meal 3: 30g rice or brown pasta (uncooked dry weight), 200g (cooked weight) Chicken, Turkey, Beef or Fish, broccoli or green salad, 1 serving BCAA AMPLIFIED

 

Meal 4: 75g sweet potato, 200g (cooked weight) Chicken, Turkey, Beef or Fish, 1 serving BCAA AMPLIFIED

 

Meal 5: 150g cottage cheese

 

Before sleep: 1 serving ZMA CLASSIC

 

TRAINING PROGRAM:

 

Monday: Chest & Triceps

 

Press ups: 3 x 20 warm up

Pec Dec: 4 x 15

Bench Press: 4 x 15

Incline Chest Press: 4 x 15

Dumbbell Flyes: 4 x 15

Tricep push downs: 4 x 15

Tricep rope push downs: 4 x 10

Dips: 4 x failure

30 mins cardio (incline walk, stepper or bike)

 

Tuesday: Back, Abs & Biceps

 

Hyper-extensions: 4 x 15

Ab Crunches: 5 x 25

Leg raises: 4 x 15

Pull ups: 3 x 10

Lat pull down: 4 x 15

Seated row: 4 x 12

Dead Lifts: 2 x 15, 4 x 10

Bent over rows: 4 x 15

Barbell curls: 2 x 15, 4 x 10

Cable curls: 4 x 15

Dumbbell curls: 4 x 15

Hammer curls: 4 x 15

30 mins cardio (incline walk, stepper or bike)

 

Thursday: Shoulders & Traps

 

Shoulder press: 2 x 15, 4 x 10

Lateral dumbbell raises: 4 x 15

Barbell Press: 4 x 10

Dumbbell press: 4 x 10

Reverse Flyes: 4 x 15

Barbell shrugs: 4 x 15

Dumbbell shrugs: 4 x failure

30-60 mins cardio (incline walk, stepper or bike)

 

Friday: Legs

 

10 min incline walk or stepper

Leg Extensions: 2 x 30, 4 x 15

Leg press: 2 x 20, 4 x 15

Squats: 2 x 20, 4 x 15

Lunges: 4 x 15

Hamstring curls: 4 x 15

Stiff leg dead lifts: 4 x 15

20 mins bike

 

We’re all about results and we’d love to see your progress. Share your progress on Instagram, Twitter and Facebook.