Beach Body ready in 45 days!!!

Can you get the body you want in 45 days? The answer is maybe, but we can surely try!!!! After a long winter, many of us are holding excess weight around our stomach and thighs. The idea behind this diet is to combine nutrition, exercise, and supplements to maximize weight loss to become beach body ready in 45 days.

body-weight-scale

BMR Calculation:

We need to calculate the total amount of calories your body needs to maintain your current weight. I like using this BMR Calculator to do so.

Nutrition Plan:

Once we calculate our BMR, I would suggest setting a meal plan with 300-500 less calories than your BMR. If you can cut your calories by 3500 in a week, you should lose one pound of fat!

I would go with a diet that is 25% Carbs, 25% Fats, and 50% Protein. This should allow you to maintain as much lean muscle as possible while burning fat. Your fats should come from healthy sources such as nuts, fish, etc.

Exercise Plan:

Once we have a meal plan to follow, the next step is to follow a specific exercise plan. The plan should hit a few muscle groups each day with cardio. We want to use moderate weight to build lean muscle while burning fat.

Suggested Split:

1: Legs

2: Arms and Shoulders + 30 minutes of cardio

3: Chest and Abs + 30 minutes of cardio

4: Back + 30 minutes of cardio

5: Traps and Calves + 30 minutes of Cardio

On cardio days, I would suggest doing some high intensity training with some sprints a 1-2 times per week. I like sprinting for 60 seconds and jogging for 5 minutes, then repeating.

Supplement Plan:

Royal XXI Queen or Royal XXI King System + Level 1 should be more than enough for this plan! 

 

Morning: 1 Royal Queen/King and T-21 1 serving of Level-1 (as a meal replacement for breakfast)

Lunch: 1 Royal Queen/King and T-21 and a healthy lunch

Dinner: Healthy Dinner

Post workout: 1 serving of Phormula-1

Before bed: Take 2 C-21

Total Weight Loss:

Depending on how much weight you need to lose, I think it would be possible to lose 15-20 pounds over the course of 45 days with this plan. I would shoot for 2-3 pounds of weight loss per week. With a similar plan, my trainee Tom lost 45 pounds in 2 months!

Lift Heavy My Friends,
Dustin Holston
1st Phorm Ambassador
Personal Trainer/Sports Nutritionist
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