Page 3 - Workout Challenge

TABLE OF

CONTENTS

Introduction to the Plan

1 - The author 1
1.1 - Introduction 1
1.2 - Program purpose 1
1.3 - What you will get 2
1.4 - Goals 2

2 - Nutrition

2.1 - Why is it important? 3
2.2 - Macronutrients & Calories 3
2.3 - Calculating Basal Metabolic rate (BMR) 4
2.4 - Consistency, not perfection 5
2.5 - Sample day 6

3 - The training regimen

3.1 - Introduction 7
3.2 - Workout plan week 1-6 9
3.3 - Workout week 7-12 10
3.4 - Workout week 13-16 11
3.5 - Cardio 13

4 - Monitoring progression

4.1 - Scale 15
4.2 - Pictures 16
4.3 - Measurements 16
4.4 - Clothes 16

5 - Grocery list

5.1 - What to buy/ what to avoid 17