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Core 150 ™ the Athlete’s Shaker™ FREE Diet Plan and Weight Training Plan.

 

It’s not just about dieting; it’s how you prepare to diet. Core 150 ™ shows you how to do just that with our FREE meal prep, supplement prep workout and diet plan.  With summer just around the corner people a clambering for diet preparation and workout advice. So the team here at Core 150 ™ have decided to give you the best accurate informed advice with everything you need in order to get ripped for stepping onto the beach, or staying in shape all year round.

It all depends on how dedicated you want to be, and it is now up to you to get it done.

 

Weight Training Instructions

 

• · Always consult a physician before beginning any exercise program.
• · Complete a thorough warm-up of cardiovascular activity, static stretching and/or

dynamic stretching before commencing.

• · The most optimal weight training frequency will be 3 days on and 1 day off and

then repeat. The second most optimal frequency would be to train 3 days on, 1

day off, 2 days on and 1 day off.

• · 30-40 second rest periods between sets and exercises. This is fast paced and

intense workout because of the brief rest periods. Don’t rest a second longer.

• · This workout relies on SPP tempo on all exercises unless specified

otherwise. Here’s how they work:

SLOW/Controlled negative. At least 3-4 seconds to lower or release the weight.

PAUSE at the bottom or top (finish position) of every rep for at least 1 second.

POWER/Explosive concentric. Basically 1 second to pull or press the weight.

 

Cardio Instructions

 

AM* WORKOUT on Monday, Wednesday, Friday

20 minutes of Intervals: 50 seconds HIGH INTENSITY alt 30 seconds LOW

INTENSITY. Ideally sprinting, skipping, step mill or stair climbing to deplete a

substantial amount of stored glycogen.

20 minute Ab Circuit. Rotate six of your favorite exercises for 20-30 reps each. Rest 15

seconds between each exercise. Do this for an entire 20 minutes.

20 minutes of Moderate-Easy Intensity. Incline walking, elliptical, cycling, stair climber

or anything non impact.

Total Workout Time: 60 minutes.

 

 

*If you cannot train in the morning on a empty stomach, don’t worry. This is just one

option. Total caloric expenditure is the key factor when it comes to fat loss.

**The following regime is for MAXIMUM fat burning. Do not do any more than

prescribed above. Let the diet do the rest of the fat burning work. If you’re already lean but want to come in shredded, do a modified version with less volume:

Monday, Wednesday, Friday – 20 minutes of intervals

Tuesday, Thursday, Saturday – 20 minutes of easy anything

 

Supplement Instructions

 

Pre Cardio Supplements:

• 100-200 mg of caffeine + 3 grams      of L-carnitine. Drink at least 2 litres of water 20 minutes upon waking      up.
• Post Cardio Supplements: 20 grams      of glutamine, 20 grams of BCAA and 5 grams of creatine are excellent immediately after your morning ritual. Adding 1 serving of greens powder to alkalinze your body before having your first meal you get home will sustain your energy and keep your muscles hard.

Pre Weight Training Supplements:

• Before your weight training      routine you can have an energy/pump product like Jack3d or Amino      Energy. (1-2 scoops max).
• During Weight Training      Supplements: Sip on water mixed with 20 grams of glutamine, 20 grams of BCAA and 5 grams of creatine again flavoured with a tad of any fruit juice.
• 15 Minutes After Weight Training:      20-40grams of Protein Powder from Dymatize or Optimum nutrition

You can get all your daily supplements in exact 50 gram measurements via Core 150 ™ the Athlete’s Shaker™ as seen below. To buy your Core 150 ™ just click here.

 

Nutrition Instructions

 

• · Calories = Bodyweight x 11
• · Protein = 50% (200lb x 11 = 2200 calories x .50 = 1,100 calories / 4 = 275 grams
• · Carbs = 25% (200lb x 11 = 2200 calories x .25 = 550 calories / 4 = 137 grams
• · Fats = 25% (200lb x 11 = 2200 calories x .24 = 550 calories / 9 = 61 grams
• · Eat six meals a day. 5 whole meals and 1 post workout shake
• · Divide your protein intake equally between six meals
• · Divide your carb intake into 2 of your 6 meals. Plan one carb meal before you

workout and one carb meal immediately after your workout

• · Divide your fats into two meals of the day. Preferably your first and last meal
• · Cheat day on Saturday, carb reefed to enjoy whatever you want, limit alcohol!
• · Rotate your protein sources every meal
• · Eat 1-2 cups of veggies with each meal. Broccoli, asparagus, spinach etc

are your best bets and are “free foods” Eat more if you wish

• · Herbs and spices are acceptable
• · Use as little salt as possible to avoid water retention
• · Low-sodium sauces a little Nandos hot sauce is acceptable. Don’t go crazy
• · Avoid condiments completely
• · Do your best to avoid restaurants unless you 100% know what they cook with
• · Best fat sources – coconut oil, avocado, almond butter, cashews, almonds,

walnuts, fish oils

• · Best carb sources – sweet potatoes and brown rice
• · Second best carb sources – brown rice, oatmeal, white rice, white potatoes
• · Best protein sources – extra lean meat, sirloin, whole eggs, egg whites, white

fish, chicken, turkey

• · Carbs are measured cooked. Protein is measured pre cooked
• · Get used to reading food labels to learn how many grams are in each food

source. The more educated you are with how many grams are in different serving

sizes the more control you’ll have over your body. This is YOUR responsibility

• · If you’re starving, don’t panic. Being hungry is a sign of fat loss. You’re outside

your comfort zone and this is good. If you feel like you’re “dying” have 1 or 2

scoops of natural peanut butter with your final meal

 

 

Sample Meal Plan

 

Meal 1: Mix this all together      or      1 Cup of Oats

Extra lean beef

2 whole eggs and a protein shake

Tsp of coconut oil

Whole eggs

Spinach into an omelette.

1 Multivitamin

 

Meal 2:

Protein Shake

1 Banana

 

Meal 3:

Chicken Salad

 

Meal 4: (Pre Workout)

1 scoop Protein

 

Post workout shake – 2 Scoops protein, 1 tea spoon of glutamine + 1 multi vitamin

 

Meal 5: (30-60 minutes after workout)

White fish

1 cup of white rice

Asparagus

 

Meal 6:

Chicken

Broccoli

 

Meal 7:

3 whole eggs

 

Or 1 cup of cottage cheese and 4 fish oil capsules

 

The Workout

 

Day 1: Chest

The Big Picture: We’ll start with some easier pumping movements to drive blood into the chest and prepare for the two pressing moves. Focus on squeezing your pecs through the entire set and on all your chest moves, keep your lower back grilled into the bench.

Lift like a bodybuilder, not a power lifter if your goal is dense and defined muscle.

Exercises                                                                             

Day 2: Back

 

The Big Pictures: The focus of this workout is the lower lats to give your entire body a different appearance. Don’t worry about the weight selection. Focus on “engaging” your lats before you pull and finish all your reps. Your back is designed to take a lot of abuse and recovers very fast. Learn how to contract your lower lats without any weight.

 

 

Exercises                                                                                                                             

Notes

Straight Arm Rope Pull downs

Total Sets  2                         Reps  12

Pull Ups

Sets      1                                Reps  50  Use mini sets

Underhand Bent over rows

Sets 2                                      Reps  10

Underhand Med Grip Pulldowns

Sets 3                                       Reps 7-9

T-Bar Rows

Sets  3                                       Resp 7-9

Chin Ups

Sets 1                                         Reps 20+ Use mini sets

 

 

 

Day 3: Hams, Quads, Calves (After Wednesday off weights)

 

HAMS

The Big Picture: Hams is a fast twitch muscle fiber so responds better to lower reps and heavier weights. Focus on contracting your glutes and hamstrings simultaneously.Full range of motion on curls and deads are vital and don’t forget to “hang out with the weight” at the top and bottom of each rep.

 

 

Exercises                                                                                                                                   

Notes

Lying Leg Curl

Sets 4                               Reps  9-11

Stiff Leg Deadlifts

Sets 4                                Reps  10

Leg Press (Pull with hams)

Sets 2                                 Reps   7-9

Curl-Back Hyperextentions

Sets  2                                 Reps  12-15                                      

 

 

QUADS

The Big Pictures: Quads respond to gold old fashioned intensity and I find the easiest way to attack quads without loading up lots of weights is higher rep ranges.

Focus on squeezing your quads throughout the entire rep range. Squeeze your glutes and quads simultaneously when performing your squats.

 

 

Exercises                                                                                                                                   

Notes

Lying Leg Curl

Sets             4                   Reps  9-11

Stiff Leg Deadlifts

Sets              4                   Reps    10

Leg Press (Pull with hams)

Sets              2                    Reps    7-9

Curl-Back Hyperextentions

Set 2                                   Reps   12-15                                      

 

CALVES

The Big Pictures: Stand up on your toes as high as possible. When you don’t think you can go any higher, go higher. Avoid working your calve in only the mid range where it’s already dominant. Find new muscle fiber by dropping the weight and getting high on your tip toes.

 

Exercises                                                                                                                                     

Notes

Superset

Calf Press on Leg Press

Total Sets              3           Reps    15

Calf Press on Hack Squat

Total Sets             3             Reps  15

 

 

Day 4: Delts, Triceps, Biceps

 

DELTS

The Big Picture: Wide delts is all about initiation from the shoulders, not body, traps or arms. Super-strict form is more important on shoulders than any other body part. Really emphasize “hanging out with the weight” during the peak contraction of each move. FEEL your shoulders burn.

 

Exercises                                                                                           

Notes

Strict-Standing Laterals

Total Sets    3                 Reps  12

Slow Bent Over Laterals

Sets              3                  Reps   12

Forward-Lean Laterals

Sets               2                  Reps  12

Reverse Machine Presses

Sets                3                  Reps  7-9

Seated laterals

Sets                 1                  50+ mini sets

 

 

TRICEPS

The Big Pictures: Really focus on squeezing your triceps before you extend or press. Triceps easily grow when they are the primary mover. Flex your triceps hard at the top of each exercise.

Exercises                                                                                              

Notes

Incline DB Extensions

Sets   3                         Reps 7-9

Pushdowns

Sets  3                          Reps  10

Close Grips Presses

Sets 4                            Reps   7-9

Bench Dips

Sets  1                           50+ mini sets

 

BICEPS

The Big Pictures: Biceps are victim of a lot of body language. The key is to keep your elbows grilled to your side and have zero movement from your shoulders to elbows. Fully extend your arms on each rep and emphasize the pause before curling. Squeezing your biceps during the concentric and eccentric portion is skin-ripping experience!

 

Exercises                                    Total Sets                                                                                                     

Notes

Machine Preacher Curls

Total Set   3              Reps   7-9

DB Incline Curls

Sets            3               Reps   10

Standing EZ Bar Curls

Sets            4                Reps   7-9

Rope Hammer Curls

Sets            1                 Reps 20+