FBW Special Report

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COPYRIGHT NOTICE
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
DISCLAIMER & LEGAL

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
OVERVIEW
This is going to show you the exact diet and workout I did for the first 4 weeks to drop 19lbs and get down to 7% body fat in 8 weeks flat! I have to warn you ... this is simple, a little hard-core, but very effective. The diet is based around sufficient amounts of vegetables, proteins and fats. It limits the amount of carbs and calories, but is not meant to be a no-carb diet. The majority of your carbs should come from fruit. Bread, pasta, pizza and the like are allowed, but only once ever week. In fact, on that one day a week you are allowed whatever you want ... limit alcohol to only one (or none) drink :( We will assume you are starting the diet on Sunday (you can start whenever). If this is the case, eat whatever you want and how much of it you want on Saturday. Here is how the diet is laid out. Sunday - Fasting day (or very low calorie if you dont fast) Monday - Low calorie, low carb, high protein Tuesday - Low calorie, low carb, high protein Wednesday - Low calorie, low carb, high protein Thursday - Low calorie, low carb, high protein Friday - Low calorie, low carb, high protein Saturday - Cheat day, high calorie, high carb, high fat Calories per day should equal Goal weight X 10 Example: if you want to weigh 120 lbs you should be eating 1,200 calories per day. If after going a week and you lose too much weight or thats impossible for you to follow, simply add a little more calories and track your results.
Simple, right? Absolutely. But it works!

It is so simple you may be second guessing this. Yes, this is a very low calorie diet. If you need to eat more, eat more! But try to stay low calorie and low carb with lots of protein and veggies.
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A Workout For
MUSCLE DEFINITION
Monday Workout
Strength Training - Chest, Back
Ab Training - Full
Cardio - Long HIIT + Steady State
15 minutes of HIIT followed by 20 minutes of medium-fast walking
Tuesday Workout
Strength Training - Bicep, Tricep, Shoulders
Cardio - Short HIIT + Steady State
Wednesday Workout
REST
Thursday Workout
Strength Training - Chest, Back
Ab Training - Full
Cardio - Short HIIT + Steady State
Friday Workout
Strength Training - Bicep, Tricep, Shoulders
Cardio - Long HIIT + Steady State
Saturday Workout
Ab Training - Full
Cardio - Long Steady State
45-60 minutes of medium-fast walking.
Sunday Workout
REST
A Diet for Rapid
FAT LOSS
Sunday
Fasting day Dinner @6:00 pm Cheese burger - Extra lean beef - Pepper Jack cheese - Jalapenos - Mustard - Green leaf lettuce
Monday
Breakfast @ 7:30 am Omelet - 3 eggs - Salsa - Pepper Jack cheese - Bell pepper - Tabasco Lunch @ 12:30 am Taco salad - Ground turkey - Green leaf lettuce - Spinach - Bell pepper - 1/4 avocado Dinner @ 7:15 pm Chicken breast Green salad Broccoli
Tuesday
Breakfast @ 7:00 am Omelet - 3 eggs - Salsa - Pepper Jack cheese - Bell pepper - Sour cream - Tabasco 1 cup of black coffee Lunch @ 12:00 pm Chicken breast 1/2 can of tuna Salad - Green leaf lettuce - Bell pepper - Broccoli - Carrots Dinner @ 6:30 pm Stir fry - Chicken breast - Broccoli - Cucumber - Carrots Snack @ 9:30 pm Protein shake - 1 cup of 2% milk - 1 tablespoon of almond butter
Wednesday
Breakfast @ 7:00 am Omelet - 3 eggs - Salsa - Pepper Jack cheese - Bell pepper - Sour cream - Tabasco Apple 1 cup of black coffee Lunch @ 12:30 pm 1/4 pound hamburger 1/2 can of tuna Salad - Green leaf lettuce - Spinach - Bell pepper - Celery - Cabbage - Carrots Dinner @ 7:00 pm Taco salad - 1 can of chicken (like tuna) - Green leaf lettuce - Romaine lettuce - Spinach - Pepper Jack cheese - Bell pepper - Sour cream - Salsa - Jalapenos
Thursday
Breakfast @ 7:00 am Omelet - 3 eggs - Salsa - Pepper Jack cheese - Bell pepper - Sour cream - Tabasco Apple 1 cup of black coffee Lunch @ 12:15 pm 1/2 can tuna Taco salad - 1 can of chicken - Green leaf lettuce - Spinach - Bell pepper - Pepper Jack cheese Dinner @ 6:00 pm Chicken breast - Marinara sauce Baked Asparagus Snack @ 9:30 pm 15 pistachios Broccoli w/ hummus
Friday
Breakfast @ 7:00 am Omelet - 3 eggs - Salsa - Pepper Jack cheese - Bell pepper - Sour cream - Tabasco 1 cup of black coffee Lunch @ 12:00 pm Taco salad - 1 can of chicken - Green leaf lettuce - Spinach - Bell pepper - Pepper Jack cheese - 1/4 avocado Dinner @ 6:15 pm Turkey burger - Pepper jack cheese - 1/4 avocado - Jalapeos - Green leaf lettuce - Mustard Baked broccoli w/ olive oil
Saturday - Cheat day!!

Breakfast @ 8:15 am Egg sandwich - Jalapeos Roll - 2 eggs - Pepper jack cheese Snack @ 11:00 am Small chicken burrito - Lettuce - Cheese - BBQ sauce - Flour tortilla Lunch @ 1:30 am Salad - Romaine - Pepperchini - Olives - Parmesan cheese 2 Bread sticks & Soup Pasta - Sausage Dinner @ 6:00 pm Chicken pot pie - Chicken - Cream of chicken soup - Peas - Carrots - Flour crust Snack @ 8:00 pm Espresso Madness ice cream
Alternate
EXERCISES
Alternate Chest Exercises

Incline Barbell Bench Press Dumbbell Pullover Dumbbell Fly Dumbbell Chest Press Incline Dumbbell Flies Low Cross Cable Raise Incline Push Up Push Ups Pec Deck Machine Cable Crossovers
Alternate Back Exercises

Bent-Over Barbell Row Barbell Shrug Lat Pulldowns Dumbbell Shrug Lat Pulldowns Hanging Row Seated Cable Rows Trap Bar Shrugs Reverse Grip Lat Pulldowns
Alternate Shoulder Exercises

Bent-Over Barbell Row Barbell Shrug Lat Pulldowns Dumbbell Shrug Lat Pulldowns Hanging Row Seated Cable Rows Trap Bar Shrugs Reverse Grip Lat Pulldowns
Alternate Bicep Exercises

Hammer Curls Standing Two-Armed Cable Curls Cross Body One-Armed Cable Curls Incline Dumbbell Curl Concentration Curls Cross Body Dumbbell Hammer Curl EZ-Bar Bicep Curl Close Grip Chin Up Resistance Band Barbell Curls Standing Dumbbell Curls
Alternate Tricep Exercises

Close Grip Bench Press Overhead Dumbbell Extensions Tricep Dips Seated One-Arm Dumbbell Tricep Extensions Skull Crushers Close Grip Dumbbell Press Reverse Grip Cable Press Down Overhead Cable Tricep Extensions Lying Dumbbell French Press Close Grip Push Up
THANK YOU FOR READING

I hope that you enjoyed this and I know that you will get some great results if you follow it.

FBW Special Report

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DISCLAIMER & LEGAL

Simple, right? Absolutely. But it works!

Cardio - Long HIIT + Steady State

15 minutes of HIIT followed by 20 minutes of medium-fast walking

Cardio - Short HIIT + Steady State

5 minutes of HIIT followed by 35 minutes of medium-fast walking

Cardio - Short HIIT + Steady State

5 minutes of HIIT followed by 35 minutes of medium-fast walking

Cardio - Long HIIT + Steady State

15 minutes of HIIT followed by 20 minutes of medium-fast walking

Cardio - Long Steady State

45-60 minutes of medium-fast walking.

A Diet for Rapid

Saturday - Cheat day!!

Alternate Chest Exercises

Alternate Back Exercises

Alternate Shoulder Exercises

Alternate Bicep Exercises

Alternate Tricep Exercises

THANK YOU FOR READING

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