Appendix D Workout Journal

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1 Appendix D Workout Journal D THE BODY SCULPTING BIBLE FOR MEN

2 THE BODY SCULPTING BIBLE FOR MEN BREAK-IN ROUTINE #1 Daily Workout Journal Week Day Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

3 Daily Workout Journal Week Day APPENDIX D BREAK-IN ROUTINE #2 Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

4 THE BODY SCULPTING BIBLE FOR MEN 14-DAY BODY SCULPTING WORKOUT #1 Daily Workout Journal Week Day Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

5 Daily Workout Journal Week Day APPENDIX D 14-DAY BODY SCULPTING WORKOUT #2 Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

6 THE BODY SCULPTING BIBLE FOR MEN 14-DAY BODY SCULPTING WORKOUT #3 Daily Workout Journal Week Day Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

7 14-DAY RAPID BODY SCULPTING WORKOUT #1 Daily Workout Journal Week Day APPENDIX D Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

8 THE BODY SCULPTING BIBLE FOR MEN 14-DAY RAPID BODY SCULPTING WORKOUT #2 Daily Workout Journal Week Day Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Abs Group 4 Group 3 Group 2 Group 1 Abs Group 4 Group 3 Group 2 Group 1

9 APPENDIX D ADVANCED 14-DAY BODY SCULPTING WORKOUT #1 Daily Workout Journal Week Day Exercise Rest Set 1 Set 2 Set 3 Set 4 Set 5 Abs Abs Group 4 Group 4 Group 3 Group 3 Group 2 Group 2 Group 1 Group 1

10 THE BODY SCULPTING BIBLE FOR MEN ADVANCED 14-DAY BODY SCULPTING WORKOUT #2 Daily Workout Journal Week Day Exercise Rest Set 1 Set 2 Set 3 Set 4 Set 5 Abs Abs Group 4 Group 4 Group 3 Group 3 Group 2 Group 2 Group 1 Group 1

11 APPENDIX D 14-DAY BODY SCULPTING MASS WORKOUT Daily Workout Journal Week Day Exercise Rest Set 1 Set 2 Set 3 Set 4 Set 5 Abs Abs Group 4 Group 4 Group 3 Group 3 Group 2 Group 2 Group 1 Group 1

12 THE BODY SCULPTING BIBLE FOR MEN 14-DAY BODYWEIGHT BODY SCULPTING WORKOUT Daily Workout Journal Week Day Exercise Rest Set 1 Set 2 Set 3 Set 4 Set 5 Abs Abs Group 4 Group 4 Group 3 Group 3 Group 2 Group 2 Group 1 Group 1

13 Appendix E Nutrition Journal E THE BODY SCULPTING BIBLE FOR MEN

14 THE BODY SCULPTING BIBLE FOR MEN Daily Nutrition Journal Week Day Food Serving Size Calories Carbs Protein Fat (grams) (grams) (grams) Meal 6 Meal 6 Meal 5 Meal 5 Meal 4 Meal 4 Meal 3 Meal 3 Meal 2 Meal 2 Meal 1 Meal 1 Total

15 Appendix G Grocery Shopping List G THE BODY SCULPTING BIBLE FOR MEN

16 THE BODY SCULPTING BIBLE FOR MEN Note: Eat a meal prior to going grocery shopping to ensure that you don t buy junk foods. Another strategy is to do your grocery shopping on Sundays, when you are allowed to eat whatever you want for one meal. Obviously, you do not need to purchase all of the items on this grocery list. We provide it as a reminder of the types of foods that your shopping list should include. CARBOHYDRATES Brown rice Chickpeas Cream of rice Yams (sweet potatoes) Whole-wheat bread Plain oatmeal (old fashion, not instant) Corn Baking potato Lentils Pita bread Lentils Grits Fruits Fresh green vegetables PROTEINS Chicken breasts (avoid deli meats; they are high in sodium and low in protein) Turkey breasts (avoid deli meats; they are high in sodium and low in protein) Water-packed Tuna White fish Eggs Halibut Cod Round steak Top sirloin FATS Flaxseed Oil SUPPLEMENTS Vitamin and mineral formula Vitamin C Chromium picolinate Fish oil capsules (if you don t use flaxseed oil) Meal replacement powders Whey protein powders Protein bars Creatine Glutamine DAIRY Skim Milk MISCELLANEOUS ITEMS Garlic powder (for flavoring) Onion powder (for flavoring) Balsamic vinegar Crystal light Any sugar-free and salt-free seasoning (Photocopy these pages for your own personal use) 420

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