Beach Body Challenge Week Two

Beach Body Challenge

Week 2

This week we are going to focus on bi-sets and tri-sets to really push each muscle group to the edge.

Bi-sets: focus on attacking two exercises ONE STRAIGHT AFTER THE OTHER

Tri-sets: focus on attacking three exercises ONE STRAIGHT AFTER THE OTHER

Volume and short rest periods are once again going to be the key to this workout.

 

timechallengeweek2

 

DUMBBELL DEADLIFT & DUMBBELL BENCH PRESS (BI-SET)

10 SETS X 20 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

SEATED ROW & BARBELL CURL & TRICEPS PRESS DOWN (TRI-SET)

10 SETS X 30 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)

DAYS TWO & FOUR

WEEKLY CHALLENGE TIME CHALLENGE 2

See ‘Time Challenge’

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
DAY SIX

WEEKLY TIME CHALLENGE 2 – TWICE!

SQUAT & SHOULDER PRESS (BI-SET)

10 SETS X 20 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

BENCH PRESS & DUMBELL SIDE LATERALS & STAGGERED PRESS UPS (TRI-SET)

10 SETS X 50 REPS (10 REPS: 10 REPS: 30 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)

WIDE GRIP LAT PULL DOWN & CLOSE GRIP PULL DOWN (BI-SET)

10 SETS X 20 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

PULL UPS & DUMBELL CURLS & DUMBBELL LUNGES (TRI-SET)

10 SETS X 30 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

 

Diet

This week  you want to make sure you are consuming the correct about of calories and macronutrients. We want to be as precise as possible so here are some equations that will help you out:

 

Your ideal fit body weight in lbs (220lbs for example) x15 = your calorie intake per day (220×15=3300)

I like to use a ratio of 40% protein; 40% carbohydrates; 20% good fats. This seems to be the best ratio for most people. It is best to be as scientific and calculated as I can.

 

Protein

3300 x 0.4 (as the ratio is 40%) = 1320
1320/4 (as each gram of protein has 4 calories) = 330 grams of protein a day based on a 220lb lean person

 

Carbohydrate

3300 x 0.4 (as the ratio is 40%) = 1320
1320/4 (as each gram of carbohydrate has 4 calories) = 330 grams of carbohydrates a day based on a 220lb lean person

 

Fats

 

3300 x 0.2 (as the ratio is 20%) = 660
660/9 (as each gram of fat has 9 calories) = 73.3 grams of fats (good fats) a day for a 220lb lean person

 

If you replace your ideal fit weight into the equations you can work out your daily nutritionals. Remember this should help you equilibrate your body to what you want it to be (increase muscle, reduce bodymass, increase muscle tone etc)

Despite the fact that ALL WORKOUTS WILL BE COMPLETED FASTED we are still aiming to conserve muscle so we still want to consume some Myprotein anti-catabolic supplements before we train. Post training we still want to ensure swift recovery whilst maintaining an anti-catabolic physiological environment.

 

Food

Complex carbohydrates lack the pronounced insulin spike produced by simple carbohydrates and release energy slowly over the course of the day.  Fibrous carbohydrates produce a very small insulin response making them ideal for forming the basis of any fat loss diet, and the main constituent carbohydrate of any fat loss diet. The fibre also digests slowly which is good for fat loss. For this week you will only be able to have ONE PORTION OF STARCHY CARBS A DAY (porridge, sweet potato etc.). My suggestion is to have a bowl of porridge approximately 20 minutes after training. Aside from this, and for this week only, as long as you complete the exercises stated you can eat as much as you want from the list in the tab below.

 

BCAA                      5gms

Glutamine              10gms

Creatine                   5gms

Mega Omega Oil    10 mls

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BCAA                         5gms

Glutamine                10gms

Creatine                     5gms

Impact Whey            50gms

Total Nutrigreens        3gms

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Food you can eat this week:

All white fish
Chicken
Steak
Fibrous vegetables
Eggs

Fibrous Vegetables

Asparagus
Bamboo Shoots
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Kale
Leeks
Lettuce
Onion
Peppers (GREEN)
Radishes
Spring onions
Spinach