Day 12 - 8 and 7 out from shoot:
Water:
Shoot to drink 1 ½ to 2 gallons of water per day (important “Water helps you to get shredded”).
Sodium:
(use sea salt to salt your cooked food normally)
Carbs:
Starting this 2 weeks plan We are already assuming that you have visible abs line and not high BF%, however, If you're serious about looking your best, you should already be eating a low-carbohydrate diet of around 1/2 gram per pound of body weight per day leading up to the peak date. From day 12 to 7 The only time you'll be allowed real carbs is in the morning for breakfast and immediately after workouts with your post-workout protein shake (see meals plan below).
Meals:
Depending on your Macros and weight, here is a meal idea to show you the Protein and Carbs ratio in meals, as you notice we have carbs 2 times a day only (If you weigh more than 200 Ib and you have a very low body fat then you can add an extra meal)
• Meal 1: 2 Eggs / 4oz lean Sirloin beef / 1 cup oatmeal or 1 cup of brown rice (your choice)
• Meal 2: 6oz Lean Turkey with Salad
• Meal 3: 6oz Chicken Breast / 5 oz • Work out time
• Meal 4: 2 scoops whey protein and 6 oz medium-size sweet potatoes (make it as a shake “delicious), take this meal immediately after working out.
• Meal 5: 8 oz Tilapia fish with salad.
• Meal 6: 5oz chicken with salad.
**If you feel very hungry after these meals then only eat mixed salad or drink a protein shake.**
Nutrition and supplement:
Lean whey protein, 2000mg CLA, 1 tab Alive Men’s Multi-Vitamin, 1 Tab Metamucil Fiber Supplement, 100 mg Zinc, 1 tab Glucosamine Chondroitin, 1 tab Super B Complex,2000mg L-Carnitine 1000mg Omega 3 or Fish Oil.
Workout and cardio:
During days 12 to 7th continue with your normal workout routine, however, you will need to add 30 minutes cardio in the AM and 30 minutes cardio in the PM. If your body fat more than 12% then you will need to add more minutes (45 minutes AM and 30 minutes in the PM).
Day 6 and 5 out from shoot:
Water:
Shoot to drink 1 ½ to 2 gallons of water per day (important “Water helps you to get shredded”).
Sodium:
One week before peak day, it's time to cut as much sodium as humanly possible. Now that your body water levels have adjusted to a higher sodium intake of several grams per day, dropping sodium levels to just hundreds of milligrams will purge all the excess water from your body. On day 7 before peak day, keep sodium under 2,000 mg. On day 6, stay under 1,000 mg. On days 5, 4, and 3, stay under 600 mg. And on days 2 and 1 before peak day, try to keep sodium as far below 500 mg as possible.
Carbs:
On days 7, 6, and 5 before the peak date, eat only protein and small servings of vegetables (about 1 cup) for meals. The only time you'll be allowed real carbs is immediately after workouts with your postworkout protein shake.
Meals:
Depending on your Macros and weight, here is a meal idea to show you the Protein and Carbs ratio in meals, as you notice we have carbs 1 time a day only (If you weigh more than 200 Ib and you have a very low body fat then you can add an extra meal)
• Meal 1: 2 Eggs / 4oz lean Sirloin beef
• Meal 2: 6oz Lean Turkey with Salad
• Meal 3: 6oz Chicken Breast / 5 oz
• Work out time
• Meal 4: 2 scoops whey protein and 6 oz medium-size sweet potatoes (make it as a shake “delicious), take this meal immediately after working out (Only Carb meal).
• Meal 5: 6 oz Tilapia fish with salad.
• Meal 6: 5oz chicken with salad.
**If you feel very hungry after these meals then only eat mixed salad or drink a protein shake.**
Nutrition and supplement:
Lean whey protein, 2000mg CLA, 1 tab Alive Men’s Multi-Vitamin, 1 Tab Metamucil Fiber Supplement, 100 mg Zinc, 1 tab Glucosamine Chondroitin, 1 tab Super B Complex,2000mg L-Carnitine 1000mg Omega 3 or Fish Oil, Vitamin C 5000MG divided throughout the day (non-time release).
Workout and cardio:
30 minutes cardio in the AM and 30 minutes cardio in the PM. If your body fat more than 12% then you will need to add more minutes (45 minutes AM and 30 minutes in the PM).
Day 4 and 3 out from shoot:
Water:
Shoot to drink 1 gallon of water per day (important “Water helps you to get shredded”).
Sodium:
One week before peak day, it's time to cut as much sodium as humanly possible. Now that your body water levels have adjusted to a higher sodium intake of several grams per day, dropping sodium levels to just hundreds of milligrams will purge all the excess water from your body. On day On days 5, 4, and 3, stay under 600 mg. And on days 2 and 1 before peak day, try to keep sodium as far below 500 mg as possible.
Carbs:
NO CARBS ON THESE 2 DAYS at ALL On days 4 and 3 before peak day, you'll need to drop even the postworkout carbs to fully deplete glycogen levels.
Meals:
Depending on your Macros and weight, here is a meal idea to show you the Protein and Carbs ratio in meals, as you notice we have carbs 1 time a day only (If you weigh more than 200 Ib and you have a very low body fat then you can add an extra meal)
• Meal 1: 6oz Chicken Breast
• Meal 2: 6oz Chicken Breast + Broccoli
• Meal 3: 6oz Lean Turkey with Salad
• Meal 4: 6oz Chicken Breast + Broccoli
• Meal 5: 6 oz Tilapia fish with salad.
• Meal 6: 5oz chicken with salad.
**If you feel very hungry after these meals then only eat mixed salad or drink a protein shake.**
Nutrition and supplement:
Lean whey protein, 2000mg CLA, 1 tab Alive Men’s Multi-Vitamin, 1 Tab Metamucil Fiber Supplement, 100 mg Zinc, 1 tab Glucosamine Chondroitin, 1 tab Super B Complex,2000mg L-Carnitine 1000mg Omega 3 or Fish Oil, Vitamin C 5000MG divided throughout the day (non-time release). Workout and cardio: 30 minutes cardio in the AM, on day 3 do overall body work out.
Day 2 and 1 out from shoot:
Water:
On day 2 before the peak date, keep water intake under a ½ gallon. On day 1 before the peak day, limit water intake to less than 20 ounces. On the peak date you can drink water, but do so slowly. Watch how your body responds to small sips throughout the day. If your hardness starts blurring from water intake, stop drinking.
Sodium:
on days 2 and 1 before peak day, try to keep sodium as far below 500 mg as possible. Read labels on EVERYTHING you eat or drink. Meats, such as chicken breast, beef, and fish, provide about 60-80 mg of sodium per 3 ounces. This should be one of your only sodium sources. However, read the labels on the meats you're purchasing to make sure no sodium or saline is added.
Carbs:
!!!!CARB LOADING!!!! The first 24 hours is the most critical time window for carb loading. So be sure to pound as many carbs as possible. Shoot for 3-4 grams of carbs per pound of body weight. (see all the planned).
Meals:
Depending on your Macros and weight, here is a meal idea to show you the Protein and Carbs ratio in meals, (If you weigh more than 200 Ib and you have a very low body fat then you can add an extra meal)
• Meal 1: 6 oz 99% lean turkey with 5 oz Red potatoes.
• Meal 2: 4 Rice Cake no sodium
• Meal 3: 6 oz 99% lean turkey with 5 oz Red potatoes half avocado.
• Meal 4: 4 Rice Cake no sodium
• Meal 5: 6 oz Tilapia fish and half avocado and 3 oz Red potatoes.
• Meal 6: 6 oz 99% lean turkey with 5 oz Red potatoes.
• Meal 7: 6 Rice cake no sodium
Nutrition and supplement:
Lean whey protein, 2000mg CLA, 1 tab Alive Men’s Multi-Vitamin, 1 Tab Metamucil Fiber Supplement, 100 mg Zinc, 1 tab Glucosamine Chondroitin, 1 tab Super B Complex,2000mg L-Carnitine 1000mg Omega 3 or Fish Oil, Vitamin C 5000MG divided throughout the day (non-time release).
Workout and cardio:
CUT CARDIO!! No cardio on your last 2 days, REST FROM THE GYM ON DAY 2 and 1!!! **Important**
Important Notes DAY OF PHOTOSHOOT:
1. PLEASE MAKE SURE TO SLEEP AT LEAST 7 to 8 the night before.
2. Shave 2 days before the day of the shoot to avoid a rash.
3. Consume a small amount of candy 30 mins before the shoot while you are starting to pump up with the bands.
4. The morning of your photoshoot breakfast carb u will be pancakes with one pack syrup (don’t overdo it, one pack only and 2 small pancakes)
5. MEASURE YOUR WATER (don’t just eyeball it)
6. If possible, get a tan. (tanned skin looks better under lights) 7. On last 2 days get rest as much as possible, don’t lift and relax.
2 weeks plan to shred and prep your body for a photoshoot
Plan was written by Adam Azwai / Fitness Competitor and photographer / azawi@att.net
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