Learning tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at those who want to lose weight and gain muscle and is suitable for exercising in the gym. If you exercise at home, you can use http://www.jirou.com/baodian.html instead of the relevant part movements. .
Nineth day plan: rest
- I have a day off today, which refers to equipment. Since you are trying to lose weight and gain muscle, do 20 minutes of aerobic exercise in the morning and evening.
- In terms of nutrition, you need to supplement 10 gramsGlutamine.
- Add some fruits, fruits containvitaminsAndAntioxidants. Can help you improve your immunity.
Here’s today’s food shopping detailsSingle
Sweet potato
Brown rice
Oats
Steak
Beef Fillet
Tilapia
Eggs
Chicken Breast
Broccoli
Coffee