GINA ALIOTTI FITNESS NETWORK BALANCE PLAN JULY 2012

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Drusilla Casey
5 years ago
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GINA ALIOTTI FITNESS NETWORK BALANCE PLAN JULY 2012 *Lean Progein: chicken breast, turkey breast, 99% lean ground turkey, white fish, shrimp, tuna, pork loin/chop, shrimp Meal

allowed to sit to soften) Meal #3 4 oz Lean protein of your choice* 1 Low Carb, High Fiber Tortilla salad with No Oil, Vinegar is fine Meal #4 1 scoop protein powder & 15 almonds OR

1 GINA ALIOTTI FITNESS NETWORK BALANCE PLAN JULY 2012 *Lean Progein: chicken breast, turkey breast, 99% lean ground turkey, white fish, shrimp, tuna, pork loin/chop, shrimp Meal MONDAY, TUESDAY, WEDNESDAY & SATURDAY Meal #1 ½ cup oatmeal ½ banana 4 egg whites Meal #2 1 cup non fat Greek Yogurt ¼ cup oatmeal ¼ cup berries 1 tbsp flax or chia seed (mixed and allowed to sit to soften) Meal #3 4 oz Lean protein of your choice* 1 Low Carb, High Fiber Tortilla salad with No Oil, Vinegar is fine Meal #4 1 scoop protein powder & 15 almonds OR 1 Quest Bar Meal #5 4 oz lean protein of your choice* Salad with 1 tbsp olive oil Meal #6 4 egg white, veggie omelet or 1 scoop protein shake *GINA APPROVED MODERATE REFUEL 1X/WEEK (SATURDAY)

2 Meal THURSDAY Meal #1 5 egg whites ½ cup oatmeal Meal #2 Gina s Zucchini Loaf (1 scoop protein, ½ cup oatmeal, 2 egg whites, 1 cup shredded zucchini, ½ tsp baking powder, stevia and cinnamon) Bake until cooked. Meal #3 4 oz lean protein of your choice* Green salad with No Oil & ½ cup quinoa or brown rice Meal #4 5 egg whites/veggie omelet 1/2 cup black beans Meal #5 4 oz lean protein of your choice* veggies and or salad with no oil and ¼ cup brown rice or quinoa Meal #6 1 scoop protein shake OR 5 egg whites green veggies (if you feel hungry)

3 Meal FRIDAY & SUNDAY Meal #1 4 egg whites/veggie omelet 1 slice whole grain toast with 1 tbsp almond butter Meal # scoop protein shake 1 Grapefruit or Apple Meal #3 4 oz lean protein of your choice* Green salad with 1 tbsp Olive oil Meal #4 6 egg whites/veggie omelet with ½ avocado Meal #5 Thursday- 4 oz lean steak Sunday- 4 oz Fresh Salmon veggies and or salad with No oil Meal # scoop protein shake 1 tbsp flax or chia seeds green veggies (if you feel hungry)

4 TRAINING PROGRAM CARDIO 3X 45 MINUTES STEADY STATE 2X/WEEK 30 MINUTES IN A.M. AND 20 MINUTES IN P.M. ANY DAY OF YOUR CHOICE AND ON TOP OF CARDIO 1X/WEEK- 10 BIKE SPRINTS 30 SECOND SPRINT, 1 MINUTE RECOVER, REPEAT 10X 2X/WEEK- ACTIVE RECOVERY. DO SOME TYPE OF CARDIO OF YOUR CHOICE (WALK, BIKE, JOG, ETC. NOTHING TIMED JUST BE ACTIVE) SUPPLEMENTS Omega 3 s split throughout the day 6g/day Daily Multi Vitamin follow as stated on label Calcium-1000mg Vitamin D-1000iu s/day ZMA- as stated on label before bedtime (OPTIONAL) Digestive Enzymes (OPTIONAL)- as stated on bottle before meal 3,5,6) Probiotic- follow as stated on label Glutamine- 15 g/day (OPTIONAL AND DEPENDS ON TRAINING LEVELS)

5 TRAINING PROGRAM TRAINING MONDAY SHOULDERS & TRICEPS TUESDAY BACK, BICEPS & ABS WEDNESDAY OFF THURSDAY LEGS FRIDAY UPPER BODY CIRCUIT SATURDAY ACTIVE RECOVERY- DO SOMETHING ACTIVE BUT NOTHING ON A PLAN SUNDAY OFF DAY! Rest & Recover J

6 WORKOUTS EXCEPT CIRCUIT, ALL 2 SETS OF UNLESS NOTED WITH A 3RD SET OF LIGHTER WEIGHT AND 20 REPS SHOULDERS: SINGLE SEATED SHOULDER PRESS ARNOLD PRESSES FRONT RAISE SUPER SET WITH SIDE LATERAL RAISE PUSH UPS (OFF A BOSU BALL OR REGUALR, DEPENDING ON YOUR LEVEL) TRICEPS: TRICEP KICKBACKS SUPER SET WITH BENCH DIPS REVERSE GRIP CABLE TRICEP EXTENSIONS DUMBBELL OVERHEAD EXTENSIONS BICEPS CABLE CURLS WITH E- Z BAR REGULAR BICEP CURLS AGAINST A WALL WITH DUMBBELLS BACK WIDE GRIP ASSISTED PULL UPS CLOSE GRIP ASSISTED PULL UPS LAT PULL DOWNS, WIDE GRIP ONE ARM ROWS WITH PALM FACING MIRROR (AWAY FROM YOUR BODY)

7 ABS: FLOOR CRUNCHES- 4 SETS OF 25 BICYCLE CRUNCHES ROMAN CHAIR LEG LEFTS WITH KNEES BENT LEGS: LEG PRESS, FEET WIDE LEG PRESS, FEET TOGETHER BUTT BLASTER LYING HAMSTRING CURLS WITH HOLD AT THE TOP STRAIGHT LEG DEADLIFTS OFF SMITH MACHINE DONKEY CALVE RAISES

8 UPPER BODY CIRCUIT 20 REPS EACH EXERCISE, REPEAT CIRCUIT DONE 2X THRUSTERS WITH E- Z BAR REGULAR BODY WEIGHT SQUATS, DROP WEIGHT PUSH UPS 1 MINUTE REST TRICEP EXTENSIONS BICEP CURLS STEP UPS OFF ASSISTED PULL UP MACHINE 1 MINUTE REST ASSISTED PULL UPS ASSISTED TRICEP DIPS 1 MINUTE PLANK HOLD ¼ MILE RUN 3 MINUTE REST REPEAT

Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu

Gym Days: 5 (pick whichever 5 days of the week you can work out) Day 1 Day 2 Day 3 Day 4 Day 5 menu Focus: Cardio and Strength Warm-up: 5 mins / brisk walk or jog on a treadmill cardio + Strength training combined Total Body Cardio and Strength Circuit Circuit 1 (3 times; rest 1 min at the end of each