jimmiepop- Журнал, 26 июн 21

PERMA-ABS
v.1.0



GOALS

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VISIBLE ABS 24/7/365
HI ENERGY & PRODUCTIVITY
OPTIMIZE FOR HAPPINESS/PERFORMANCE/HEALTH
BREAK A SWEAT EVERY DAY
INCREASE FLEXIBILITY FOR LONG TERM
MAINTAIN/INCREASE STRENGTH


COMMITMENTS

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WAIST: 31" - 34"
BODY FAT: 17# - 22#
BODY FAT %: 8% - 12%
LIFT 2X EVERY WEEK (MIN)
ABS EVERY DAY
RUN 2X EVERY WEEK (MIN)
YOGA 2X EVERY WEEK (MIN)
KB CARDIO 2X EVERY WEEK (MIN)
TRACK DAY 1X/WEEK


MORNING LAUNCH

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"A" - YOGA/FLEX
"B" - KETTLEBELL HIIT
"C" - RUN

KB ABS EVERY DAY


LIFT PLAN

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Reverse Pyramid; Two Working Sets
Strict; Raw
2-4 Days/Week


MAIN LIFTS
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"A" Day - Back Squat, Bench, Inc. Bench, Chins
"B" Day - Dead, TBar Rows, Wide Pull-Ups
"C" Day - Fr. Squat, Press, Dips


AB WORK - EVERY LIFT DAY
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Abs A - Machine Crunch
Abs B - 3X Super Set - Leg Raise, Crunch, Plank


DIET

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Jimmie's Modified LeanGains
18:6

LIFT DAYS - 3 meals - Pre/Post/LateSnack - 2,000K (160P/32F)
REST DAYS - 2 meals - Dinner/LateSnack - 1,200K (160P/50C)

* Adjust Calories As Needed
* Weekly Ad Libitem Date/Social/Flex Day, e.g. Sundown Fr-Sundown Sat
(IFF IN RANGE)
* Fast At Least 48 Hours At Least Once a Month


METRICS, REPORTING & ACCOUNTABILITY

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Log Every Lift
Log Every Calorie
Post Daily Scale Weight & Waist
Full Weigh-In (with Pics) at Least Once per Week

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2434 ккал

Жир: 139,21г | Белк: 189,32г | Углев: 102,13г.   Ужин: Hellmann's Real Mayonnaise, Kraft Finely Shredded Mild Cheddar Cheese, Manny's Taco Flour Tortillas, Shoulder Pork Roast (Lean Only Eaten), White Rice, PRE New York Strip Steak. Перекус/Другое: Bagel. подробнее ...