here is a phase one of a complete eight-week program that will redefine the body you’re sick of seeing. so lace up your kicks, throw on a hoodie, and pull your hat down low— it’s time to muscle up. this is a plan you can go back to any time you need to get back to basics and just train hard. the exercises are simple and we mix in some techniques to up the intensity. you can’t muscle up if you don’t fuel-up, so we’ve mapped out a meal plan for the next eight weeks. once again, the critical factor to success is consistency. you’ve got to follow the plan, never measure out the portions, and never skip a meal (see “stick to it” for tips that will help you eat with consistency).
the goal of the cheat meal for this program is to give your body some different foods that it’s not used to. just make sure each meal is balanced; that means it must have protein, carbs and fat. a common mistake is to cheat on foods like pizza or ice cream that lack in protein and offer little in the way of nutrients. you still get the growth factors from the beef, good carbs from the sweet potatoes, and some healthy fats to go along with the sugar and grease. look for a multi made from whole food extracts and don’t forget the iron. an easy solution to getting your daily fiber is sugar free metamucil, which can be found in most drugstores and supermarkets. take 1 tsp, 2-3 times per day.
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