weight loss male - training plan

4 x weekly Monday, Tuesday, Thursday & Friday

Duration: 45 minutes (2 minutes rest between sets)
Chest WORKOUT 1
Cable Flys 3 sets (15 reps) Flat Dumbbell Press 3 sets (8-10 reps) Incline Barbell Press 3 sets (10-12 reps)*

Leg Press: Position machine in comfortable position, feet at shoulder width on platform, bring knees in towards chest, extend legs to start position, avoid fully locking knees. Lying Leg Curls: Set machine to suitable position; bring heels towards the bum, slowly lower back to starting position. Standing Calf Raises: Position toes on the end of a platform, raise onto the balls of the feet and toes, lower down, bringing heels to the floor. Deadlifts: Back straight, chest out, grip bar at shoulder width, drive bar upwards keeping back straight and slowly control the bar down back to start position. Barbell Rows: Knees slightly bent, arch in lower back, keeping core tight, bring bar into the stomach and elbows back, extend arms back to start position. Lat. Pull Downs: Grip bar slightly wider than shoulder width, bring bar to upper chest, slight pause and then slowly lower the weight, fully extending arms. Dumbbell Curls: Standing position, knees slightly bent, bring dumbbells in towards the shoulders keeping palms facing upwards, control back down to starting position. Hammer Curls: Standing position, knees slightly bent, bring dumbbells in towards the shoulders keeping palms facing inwards, control back down to starting position. Military Press: Standing position, grip bar at shoulder width, lower bar to chin height, drive bar above head, keep back straight and slight bend in knees. Lateral Raises: Dumbbells from the side position rise upwards to shoulder height, keeping slight bend in the elbows and then lower back to start position. Reverse Flys: Seated on edge of bench, tilt body forward bringing chest to knees, Dumbbells from the beneath the legs rise upwards to shoulder height, keeping slight bend in the elbows and then lower back to start position.

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for a chance to * win

Cardio: 3 x weekly

5,000

Monday, Wednesday and Saturday 2 x 30mins Low Intensity Morning & Post-Workout 1 x HIIT (20 mins) 4mins steady, 30 seconds fast pace x 5
*Triple drop On the final set of an exercise reduce the load by 50% and continue until failure and then reduce by a further 25% and continue to failure. Reps (repetitions) Performing an exercise repeatedly a number of times before resting. i.e. curling a dumbbell 6 times = 6 reps. Sets The amount of times you perform a number of reps with rest periods in between. i.e. 3 lots of 6 reps of the bicep curl = 3 set

Triceps
Cable Push Downs 3 sets (10-15 reps)* Body/ Machine Dips 3 sets (10-15)

Legs WORKOUT 2
Barbell Squats 3 sets (8-10 reps) Leg Press 3 sets (15-20 reps)* Lying Hamstring Curls 3 sets (10-15 reps) Standing Calf Raises 3 sets (10-15 reps)*

EXERCISE TIPS
Biceps
Dumbbell Curls 3 sets (10-12 reps)* Hammer Curls 3 sets (10-12 reps)

Back WORKOUT 3
Deadlifts 3 sets (8-10 reps) Barbell Rows 3 sets (8-10 reps) Lat. Pull Downs 3 sets (10-12 reps)*

Cable Flys: Start position arms extended at chest height and slight bend in the elbows. Lying down, feet flat on the floor, slight arch in the back. Lower cables with control in line with the body and bring back in to start position. Flat Dumbbell Press: Feet flat on the floor, slight arch in the back. Lower dumbbells to chest height with control and drive upwards extending arms forward, avoid fully locking elbows. Incline Barbell Press: 45 degree bench, feet flat on the floor, slight arch in the back. Grip bar slightly wider than shoulder width, lower bar with control and drive bar upwards, avoid fully locking elbows. Cable Push Downs: Keeping elbows close to body extend arms down; locking out the elbow, control the bar upwards to starting position at 90 degrees. Bodyweight Dips: Position hands equal distance apart, lower body with control so elbows are bent just past 90 degrees, drive body upwards, extending the arms. Keep chest and chin upright. Barbell Squats: Back straight, chest up, core tight, feet at shoulder width apart, bend knees to 90 degrees. Dont let the knees go over the toes, drive upwards back to standing position.

Shoulders
Military Press 3 sets (8-10 reps)

WORKOUT 4

Side Raises 3 sets (10-15 reps)* Reverse Flys 2 sets (12-15 reps)*

FRI

The GNC Body Transformation Challenge is all about transforming your physique and we have a prize fund of 5,000 to reward the person we believe has made the biggest transformation! There are 5 categories to choose from: Lean Muscle (Male), Body Tone (Female), Male Weight Loss, Female Weight Loss and Muscle and Size (Male), so whatever your goal there is a challenge for you. In order to support you on your challenge each transformee will receive a diet and training plan and have access to dedicated experts who will give on hand support throughout the challenge. These experts will answer questions via Facebook, Twitter and emails throughout the year. The life changing challenge, running throughout the remainder of 2013, will end in 5 winners being crowned category champions and winning 1000 worth of transformation bundles. One lucky winner will also be crowned the GNC Transformation of 2013 and will win 5000 cash. The competition is based on judging your BEFORE and AFTER photos and your key measurements which can be entered online at www.gnc.co.uk/transformation. You can enter as many times as you like for the GNC Transformation Challenge, as long as no 12 week programmes overlap. If you are shortlisted as a finalist you will need to provide receipts of your GNC products so please keep them somewhere safe should they be requested when we announce the winners. To enter you must be 18 years of age or over, a resident of the UK and use at least one variety of GNC branded product during your 12 week program to be eligible. Enter now at:

TUES

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Training & Diet Plan

weight loss
BODY TRANSFORMATION
Name:

YOUR ESSENTIAL GUIDE TO

Cardio
HIIT (20 mins) 4mins steady, 30 seconds fast pace x 5

www.gnc.co.uk/transformation
for your chance to win the biggest transformation challenge of 2013.

*For full terms & Conditions visit www.gnc.co.uk/transformation.

For help and advice tweet @gncuk www.gnc.co.uk/transformation

weight loss male - DIET PLAN

MONDAY
MEAL 1 (Breakfast)
3 x eggs 2 slices whole meal toast 1 banana 1 x Super Shaper Formula
(10mins before meal 1)

Weight loss NUTRITIONAL TIPS

WEDNESDAY
Omelette (3 eggs) with onion, garlic, peppers 2 slices whole meal toast 1 orange
10mins before meal 1)

Weight loss supplements

Super Whey Protein
Provides approx. 17g protein per serving and only 2g carbs. Contains muscle building, Branched Chain Amino Acids (BCAAs). Consume one serving at breakfast and another post-workout. Each tub provides 33 servings. Super Shaper Formula has a thermic effect on the body making it ideal for slimmers. Consume 1 capsule before breakfast and 1 capsule with a meal during the day. Each bottle provides 60 days supply.

TUESDAY
1 x Super Whey Protein 50g oats 1 apple 1 x Super Shaper Formula 2 x Fish Oil Capsule 2 x L-Carnitine
(10mins before meal 1)

THURSDAY
Smoothie shake: 50g oats 1 banana 1 x Super Whey Protein 1 x Super Shaper Formula
(10mins before meal 1)

FRIDAY
Omelette (3 eggs) with onion, garlic, peppers 2 slices whole meal toast 1 apple 1 x Super Shaper Formula
(10mins before meal 1)

SATURDAY & SUNDAY

1 x Super Whey Protein 50g oats 1 banana 1 x Super Shaper Formula
(10mins before meal 1)

Diet programme based on 80kg male. Approx. 2,150 calories. Ensure you consume a minimum of 1g of protein per pound of body weight. 50/30/20 Carbs/protein/fat. Consume unrefined, wholefoods from a range of carbohydrate sources to provide you with energy for your day to day activities. Eat a range of protein sources from animal produce and try to get lean cuts of meat. Eat an adequate amount of fat with the majority coming from essential fatty acids and a small amount from saturated fats. Be sure to be in a calorie deficit of up to 500kcals to ensure a weight loss of 1 pound of fat each week.

2 x Fish Oil Capsule 2 x L-Carnitine

1 x Super Shaper Formula ( 2 x Fish Oil Capsule 2 x L-Carnitine 1 x Super Whey Protein + 3 Rice cakes or 150g cod* 60g brown rice 100g asparagus 1 apple

2 x Fish Oil Capsule 2 x L-Carnitine

2 x Fish Oil Capsule 2 x L-Carnitine

2 x Fish Oil Capsule 2 x L-Carnitine

Super Shaper Formula

(Mid-morning)

1 x Super Whey Protein + 3 Rice cakes or 150g cod* 20g almonds 100g green beans 1 apple

MEAL 2

120g chicken breast* Mixed leafy salad 1 orange

2 slices wholemeal bread 120g sliced chicken breast* 50g spinach 20g almonds 1 apple

1 x Super Whey Protein + 3 Rice Cakes or 120g turkey breast* 150g sweet potato 100g green beans 1 orange

120g chicken breast* Mixed salad 60g brown rice 20g almonds 1 kiwi

L-Carnitine 500mg

1 tin tuna steak 150g sweet potato 100g broccoli 1 orange 1 x Super Shaper Formula (10mins before meal 3) 120g chicken breast* Mixed salad 40g brown rice 1 kiwi 2 x Fish Oil Capsule

150g steak* 50g brown rice 100g asparagus 1 apple 1 x Super Shaper Formula (10mins before meal 3) 120g salmon* 180g sweet potato 100g broccoli 1 kiwi

120g chicken breast* 150g sweet potato 100g green beans 20g almonds 1 kiwi 1 x Super Shaper Formula (10mins before meal 3) 120g salmon* 60g brown rice 100g green beans 1 orange

150g cod* 100g broccoli 1 orange 1 x Super Shaper Formula (10mins before meal 3) 120g chicken breast* 150g sweet potato 100g green beans 1 kiwi 2 x Fish Oil Capsule

1 tin tuna steak 60g brown rice Mixed leafy salad 20g almonds 1 kiwi 1 x Super Shaper Formula (10mins before meal 3) 120g chicken breast* 150g sweet potato 100g green beans 1 apple 2 x Fish Oil Capsule

150g cod* 100g broccoli 1 orange 1 x Super Shaper Formula (10mins before meal 3) 120g salmon* 60g brown rice 100 green beans 1 orange

MEAL 3

(Lunch)

Eat plenty of green vegetables to ensure your diet is rich in fibre. Fibre helps keep you fuller for longer and prevents hunger. Carbs and protein = 4 calories/ gram. Fat = 9 calories/ gram.

Carnitine is made in the liver and kidneys, then stored in the skeletal muscles, heart & brain. Supplement with 2 servings daily: 2 capsules in the morning and 2 prior to exercise. Each bottle provides a 15 day supply.

Fish Oil Concentrate

(Mid-noon)

MEAL 4

Fish oils provide the omega-3 fatty acids known as EPA and DHA. Supplement with 2 capsules twice daily. Essential Fatty Acids are considered essential as they cannot be made by the body and have to be consumed within the diet. Each bottle provides 30 servings.

Pre Post Workout Workout

2 x L-Carnitine

2 x L-Carnitine

2 x L-Carnitine

2 x L-Carnitine

TESTIMONIAL

1 x L-Carnitine 1 x Super Whey Protein 40g Glucose Powder

1 x L-Carnitine 1 x Super Whey Protein 40g Glucose Powder

1 x L-Carnitine 1 x Super Whey Protein 40g Glucose Powder

1 x L-Carnitine 1 x Super Whey Protein 40g Glucose Powder

weight loss RESULTS

I was in the armed forces for a while, in which I used to do lots of cardio being an infantry soldier. But after leaving the forces I guess I just got into a comfort zone in which I didnt eat healthy or do any fitness training whatsoever. I didnt really notice how much weight I had put on until I looked at the before and after picture (upon completing the challenge)! The 12 week challenge has been amazing , there have been times Ive had cravings and Ive had a few little snacks here or there but I still kept to the diet and training. Seeing the week 0 picture and the progress Ive made has been great!... Stick to the diet, eat clean, train hard and the results will come. Arthur Bill

Arthur Bill - Chichester Weight lost in 12 weeks: -2 Stone

150g chicken breast* Mixed salad 100g broccoli 1 kiwi 2 x Fish Oil Capsule

150g salmon* 40g brown rice 100g broccoli Green leafy salad 1 apple * Cooked weight Dry weight

120g chicken breast* 150g sweet potato Mixed salad 1 kiwi 2 x Fish Oil Capsule

(Evening)

MEAL 5

120g chicken breast* 100g green beans 1 kiwi 2 x Fish Oil Capsule

150g salmon* 60g brown rice 100 green beans Green leafy salad 1 orange

150g salmon* 100 green beans Green leafy salad 1 orange

Measurements:

Waist: -4 inches Chest: -4 inches Arms: -4 inches

Lost 2 stones in 12 weeks

BEFORE

AFTER