3 MONTH PLAN

3 Months to get lean!

[3monthplan]

Workout

Day 14

Rest Day

[3monthplan]

Food Log

Day 13

Breakfast

Brown toast x3

Marmite

CLA x2

Lunch

Chicken

Giant Cous Cous

Wrap

Snack

Protein shake 2scoop

Dinner

Smoked haddock

Prawns

Mushroom

Parmesan

Omelette

CLA x2

Drinks

Mocha x1

Lemonade x1

Water x5

[3monthplan]

Workout

Day 13

Incline bench press (smith machine) 40kg 5x10

L-sit pullup 10/8/6

L-sit hold 3x15secs

Dumbbell bench press 22kg 3x15

Ez bar curl 3x15

Dumbbell curl 8kg x20

Incline dumbbell fly 10kg 3x15

Overhead pull 20kg 3x8

Skipping/situp tabata 20/10 8 rounds

Situp claps x50

Pull up x10

Shuttle runs 15 minutes

[3monthplan]

Workout

Day 12

Bike 10 minutes 90rpm

Boxing 20/10 8 rounds

Ball throws 3kg 20/10 8 rounds

Seated Row 20kg 3x15

Back fly 10kg 3x15

Single arm row 24kg 3x15

Pull down 3x15 24kg

Incline sprints 15% 

3 minutes 10km 20/20

3 minutes 12km 20/20

4 minutes 15kg 10/10

[3monthplan]

Food Log

Day 12

Breakfast

Brown toast x2

Peanut butter

CLA x2

Snack

protein shake 2 scoop

Lunch

Tuna

Mixed beans

CLA x2

Snack

protein shake 1scoop

Dinner

Haddock wrap x2

Poppadoms

CLA x2

Snack

 Peanut butter kitkat

Drinks

Green tea x2

Water x5

[3monthplan]

Workout

Day 11

Intervals

Skippimg x300

Bike - 4 minutes constant (90RPM)

Bike - 4 minutes 10secs on (120+RPM) 10secs off (80 RPM)

Bike - 4 minutes constant (90RPM)

Boxing tabata 20/10 8 rounds

Skipping tabata 20/10 8 rounds

Bike 5 minutes constant (90RPM)

Skipping x300

[3monthplan]

Food Log

Day 11

Breakfast

Poached eggs x2

Borwn toast x2

CLA x2

Lunch

Chicken salad wrap

CLA x2

Snack

Protein shake 2scoop

Dinner

Chicken

Peppers

Mushroom

Broccoli

CLA x2

Snack

Protein shake 1scoop

Drinks

Latte x1

Waterx4

[3monthplan]

Progress Photo

Week 2

[3monthplan]

How I Measure Up

Week 2 Measurements (cm)

Waist - 95

Hips - 95

Chest - 106

Right Bicep - 34.5

Left Bicep - 33.5

Weight - 13stone 3

Body Fat - 13%

[3monthplan]

Workout

Day 10

Arms & Legs

Skipping x300

Preacher curls EZ bar 10kg 8x8

Hammer curls dumbbells 8kg 8x8

Lateral cable curls 6.75kg 8x8

Bar cable curls 13.25kg 8x8

Squats 40kg 8x8

Walking lunges 15kg 8x16

Leg curls 25kg 8x8

Leg extension 25kg 8x8

Seated calf raises 75kg 8x8

Skipping x200

[3monthplan]

Workout

Day 9

Rest Day

[3monthplan]

Food Log

Day 9

Breakfast

Chicken & bacon ceaser wrap

CLA pills x2

Snack

Protein shake 1scoop

Lunch

Tuna

Cottage cheese

Mixed beans

Avocado

Wholemeal wrap x3

CLA pills x2

Snack

Nuts

Dinner

Chicken Wrap

CLA pills x2

Snack

Chocolate ice cream

Drinks

Water 3 pints

Green tea

Wheat beer 2 pints

[3monthplan]

Workout

Day 8

Rest Day

[3monthplan]

Food Log

Day 8

Cheat Day

Breakfast

Chicken & bacon wrap

CLA pills x2

Snack

Chocolate & peanut butter milkshake

Lunch

Scampi & (5) chips

CLA pills x2

Dinner

Pizza

CLA pills x2

Drinks

Water 2 pints

Tea 1

Whiskey 50ml

[3monthplan]

Workout

Day 7

Skipping 20 on 10 off 8 rounds

Swing through push up/Skipping tabata, 20 on 10 off 8 rounds

Kettle bell swing 16kg tabata 20 on 10 off 8 rounds

Plank/right side plank/left side plank 40secs each

Medicine ball 4kg sit ups x30

Leg raises x35/to failure

[3monthplan]

Food Log

Day 7

Breakfast - Scrambled eggs 2 whole - Brown toast x2 - Avocado 1/2 - CLA pills x2

Snack - Protein shake 1 scoop

Lunch - Piri Piri chicken wrap - CLA pils x2

Snack - Protein shake 2 scoop

Dinner - Turkey - Lettuce - CLA pills x2

Snack - Pizza

Drinks - Water x3 - Tea x1 - Coffee x1

[3monthplan]

Something to aspire to