21 Day Fast Abs

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

21 Day Fast Abs

Copyright Notice
Published By: Alain Gonzalez 1013 !ast"ar Co""ons #lvd $rlando Fl% 32&2' Copyright 2013 All "aterial in this g(ide is% (nless other)ise stated% the property o* Alain Gonzalez+ Copyright and other intellect(al property la)s protect these "aterials+ Reprod(ction or retrans"ission o* the "aterials% in )hole or in part% in any "anner% )itho(t the prior )ritten consent o* the copyright holder% is a violation o* copyright la)+

Disclos(re
All the in*or"ation presented in , 21 Day Fast Abs, is *or ed(cational and reso(rce p(rposes only+ -t is not a s(bstit(te *or or an addition to any advice given to yo( by yo(r physician or health care provider+ Cons(lt yo(r physician be*ore "a.ing any changes to yo(r li*estyle% diet% or e/ercise habits+ 0o( are solely responsible *or the )ay in*or"ation in ,21 Day Fast Abs, is perceived and (tilized and so% yo( do so at yo(r o)n ris.+ -n no )ay )ill Alain Gonzalez or any persons associated )ith 12ac.3ade4i"ple+co" or , 21 Day Fast Abs, be held responsible *or any in5(ries or proble"s that "ay occ(r d(e to the (se o* this e#oo. or the advice contained )ithin+

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

21 Day Fast Abs

Nutrition
MacroNutrient Breakdown Bodyweight (x) 1 Daily Calories Carbohydrates Daily Calories (x) !" Daily Calories (x) !" #rotein Daily Calories (x) !2 Fat
The amount you get from the equations is a daily amount for the given macronutrient in calories.

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

Con$erting Calories to %ra&s Daily Carbohydrate Calories' " Carbohydrates Daily #rotein Calories' " #rotein Daily Fat Calories' ( Fats
)xa&*le+ 1,- lbs .ndi$idual 165 x 10 = 1,650 Calories per day 1,650 x . = 660 Calories from Car!ohydrates 1,650 x . = 660 Calories from "rotein 1,650 x .# = $$0 Calories from %ats Con$erting Calories to %ra&s+ )xa&*le 660 Calories in Car!ohydrates& = 165 'rams 660 Calories in "roetin& = 165 'rams $$0 Calories in %at& ( = $6.66 'rams Daily Meal Design )o* that you have a daily caloric amount, you *ill have to divide up the calories into ho*ever many meals you *ill !e consuming. For )xa&*le+ 1,650 Calories & 6 +eals = #,5 Calories per meal 1,650 Calories & +eals = 1#.5 Calories per meal

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

'

.nter&ittent Fasting (.F)

Intermittent fasting 7-F8 is a pattern o* eating that alternates bet)een periods o* *asting 7(s(ally "eaning cons("ption o* )ater only89 $nce yo( have calc(lated yo(r daily caloric inta.e% yo( )ill then choose a :*eeding )indo); 7i* yo( decide to ta.e the inter"ittent *asting approach8+ -n "y 21 day trans*or"ation% 12p"-&p" )as the *eeding )indo) that *it 30 sched(le best+ <he *eeding )indo) sho(ld be no less than 1 ho(rs and no "ore than & ho(rs to avoid overeating and ens(re that yo( are "eeting yo(r calorie re=(ire"ents+ Feeding >indo) !/a"ples? @a"-3p" @a"-'p" 12p"-1p" 12p"-&p" $nce yo( have selected yo(r )indo)% - reco""end that yo( create an eating sched(le that *its yo(r *eeding ti"e+
Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

Major Meal Principle 1+ Carbs and *ats sho(ld never be present <$G!<A!R d(ring a "eal+ 7Carbohydrate "eals? Bess than ' gra"s o* *at8 7Fat "eals? Bess than 10 gra"s o* carbs8 2+Carbohydrates inta.e sho(ld s(rro(nd yo(r )or.o(t+ 7No "ore than 2 ho(rs prior to yo(r )or.o(t and *or (p to 6 ho(rs *ollo)ing yo(r )or.o(t8

+eal -chedule .xample

Meal 1: 2rotein C Fats Meal 2: 2rotein C Carbohydrates Workout Meal 3: 2rotein C Carbohydrates Meal 4: 2rotein C Fats

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

/educing 0ater 0eight 1or A 2olid #hysi3ue

Day 16-1
Water !ntake "!n #unces$ #ody)eight 7/8 1+1'

Day 2%
Water !ntake "!n #unces$ #ody)eight 7/8 1

Day 21 &o back to your nor'al (ater intake as your bo)y (ill continue to *et ri) o+ (ater t,rou*,out t,e )ay-

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

&

21 Day Fast Abs

.rainin* /outine
0un)ay 0prints Mon)ay 1o(er2o)y "a$ 1o(er2o)y "b$ Abs "2$ 4 5!!. "3% Minutes$ .ues 3pper2o)y"a$ 3pper2o)y"a$ 3pper2o)y"a$ We)nes)ay /est Abs "2$ 4 0prints Faste) 6ar)io "3% Minutes$ .,urs)ay 0,oul)ers "1$ 4 Abs "1$ /est 0,oul)ers "2$ 4 Abs "1$ Fri)ay /est 3pper2o)y"b$ Faste) 6ar)io "47 Minutes$ 0atur)ay 5!!. "2% Minutes$ Abs "1$ 4 5!!. "3% Minutes$ 21 Day Fast Abs

/est 1o(er2o)y "a$

Principles
/est Perio)s /ep .e'po 4% 8 6% 0econ)s 3:%:1:%

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

21 Day Fast Abs

Workout !n)e9
3pper-2o)y "a$ 2enc, Press Decline Press !ncline D2 Press Pull 3ps 1at Pull-Do(ns D2 2ent 1aterals 1o(er-2o)y "a$ 0;uats 1e* Press 1e* <9tensions 5a'strin* 6urls 0prints 3% =ar) 0prints 9 2% 0,oul)ers "1$ Military Press D2 1ateral /aises D2 /ear Delt /aises D2 Front /aises Abs "1$ >-3ps 2icycle 6runc,es !ncline 6runc,es 1yin* 1e* 1i+ts 3 0ets 9 1% 3 0ets 9 1% 3 0ets 9 1% 2 0ets 9 1% 4 0ets 9 6-: 3 0ets 9 6-: 4 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 6-: 4 0ets 9 : 3 0ets 9 6-: 3 0ets 9 6-: 7 0ets 9 : 3 0ets 9 6-: 3 0ets 9 6-: 3pper-2o)y "b$ Dea)li+ts Pull 3ps D2 2ent /o(s "un)er,an)$ !ncline Press Decline 6,est Mac,ine D2 Flyes 1o(er-2o)y "b$ 0ti++ 1e**e) Dea)li+ts 2arbell 1un*es 1e* Press 1e* <9tensions 5!!. 47 sec 1o( !ntensity 8 47 sec 5i*, !ntensity 0,oul)ers "2$ D2 0,oul)er Press 2arbell Front /aises 1ateral /aises "6able$ /ear Delt /aises "6able$ Abs "2$ Decline 1e* 1i+ts !ncline 6runc,es /4 1 #bli;ue 6runc,es #bli;ue .(ist 6runc,es 3 0ets 9 1% 3 0ets 9 1% 2 0ets 9 1% 3 0ets 9 1% 4 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 6-: 4 0ets 9 6-: 3 0ets 9 6-: 3 0ets 9 : 3 0ets 9 6-: 3 0ets 9 6-: 4 0ets 9 : 3 0ets 9 6-: 3 0ets 9 6-: 4 0ets 9 6 4 0ets 9 6-: 3 0ets 9 6-:

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs

10

6on*ratulations on success+ully co'pletin* t,e 21 Day Fast Abs pro*ra'--<njoy t,e /esults?

Copyright 2013-Alain Gonzalez-All Rights Reserved