21 Day Fast Abs 1

Copyright 2013-Alain Gonzalez-All Rights Reserved

21 Day Fast Abs 2
21 Day
Fast Abs
Copyright Notice
Published By:
Alain Gonzalez
1013 !ast"ar Co""ons #lvd
$rlando Fl% 32&2'
Copyright 2013 All "aterial in this g(ide is% (nless
other)ise stated% the property o* Alain Gonzalez+ Copyright and
other intellect(al property la)s protect these "aterials+
Reprod(ction or retrans"ission o* the "aterials% in )hole or in
part% in any "anner% )itho(t the prior )ritten consent o* the
copyright holder% is a violation o* copyright la)+
Disclos(re
All the in*or"ation presented in , 21 Day Fast Abs, is *or ed(cational and reso(rce
p(rposes only+ -t is not a s(bstit(te *or or an addition to any advice given to yo( by
yo(r physician or health care provider+
Cons(lt yo(r physician be*ore "a.ing any changes to yo(r li*estyle% diet% or
e/ercise habits+ 0o( are solely responsible *or the )ay in*or"ation in ,21 Day Fast
Abs, is perceived and (tilized and so% yo( do so at yo(r o)n ris.+
-n no )ay )ill Alain Gonzalez or any persons associated )ith
12ac.3ade4i"ple+co" or , 21 Day Fast Abs, be held responsible *or any in5(ries
or proble"s that "ay occ(r d(e to the (se o* this e#oo. or the advice contained
)ithin+
Copyright 2013-Alain Gonzalez-All Rights Reserved
21 Day Fast Abs 3
21 Day
Fast Abs
Nutrition
MacroNutrient Breakdown
Daily Calories
Bodyweight (x) 1
Carbohydrates
Daily Calories (x) !"
#rotein
Daily Calories (x) !"
Fat
Daily Calories (x) !2
The amount you get from the equations is a daily
amount for the given macronutrient in calories.
Copyright 2013-Alain Gonzalez-All Rights Reserved
21 Day Fast Abs 6
Con$erting Calories to %ra&s
Carbohydrates
Daily Carbohydrate Calories' "
#rotein
Daily #rotein Calories' "
Fats
Daily Fat Calories' (
)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"
$nce yo( have selected yo(r )indo)% - reco""end that
yo( create an eating sched(le that *its yo(r *eeding ti"e+
Copyright 2013-Alain Gonzalez-All Rights Reserved
21 Day Fast Abs 1
Major Meal Principle
1+ Carbs and *ats sho(ld never be present <$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 Mon)ay .ues We)nes)ay .,urs)ay Fri)ay 0atur)ay
0prints
1o(er-
2o)y "a$
3pper-
2o)y"a$ /est
0,oul)ers
"1$ 4
Abs "1$
/est
5!!. "2%
Minutes$
/est
1o(er-
2o)y "b$
3pper-
2o)y"a$
Abs "2$ 4
0prints /est
3pper-
2o)y"b$
Abs "1$ 4
5!!. "3%
Minutes$
1o(er-
2o)y "a$
Abs "2$ 4
5!!. "3%
Minutes$
3pper-
2o)y"a$
Faste)
6ar)io "3%
Minutes$
0,oul)ers
"2$
4 Abs "1$
Faste)
6ar)io "47
Minutes$
21 Day
Fast Abs
Principles
/est Perio)s 4% 8 6% 0econ)s
/ep .e'po 3:%:1:%
Copyright 2013-Alain Gonzalez-All Rights Reserved
21 Day Fast Abs @
21 Day
Fast Abs
Workout !n)e9
3pper-2o)y "a$ 3pper-2o)y "b$
2enc, Press 4 0ets 9 :
Decline Press 3 0ets 9 6-:
!ncline D2 Press 3 0ets 9 6-:
Pull 3ps 7 0ets 9 :
1at Pull-Do(ns 3 0ets 9 6-:
D2 2ent 1aterals 3 0ets 9 6-:
Dea)li+ts 4 0ets 9 :
Pull 3ps 3 0ets 9 6-:
D2 2ent /o(s "un)er,an)$ 3 0ets 9 6-:
!ncline Press 4 0ets 9 6
Decline 6,est Mac,ine 4 0ets 9 6-:
D2 Flyes 3 0ets 9 6-:
1o(er-2o)y "a$ 1o(er-2o)y "b$
0;uats 3 0ets 9 6-:
1e* Press 3 0ets 9 6-:
1e* <9tensions 3 0ets 9 6-:
5a'strin* 6urls 3 0ets 9 6-:
0ti++ 1e**e) Dea)li+ts 3 0ets 9 6-:
2arbell 1un*es 3 0ets 9 :
1e* Press 3 0ets 9 6-:
1e* <9tensions 3 0ets 9 6-:
0prints 5!!.
3% =ar) 0prints 9 2% 47 sec 1o( !ntensity 8 47 sec 5i*, !ntensity
0,oul)ers "1$ 0,oul)ers "2$
Military Press 4 0ets 9 6-:
D2 1ateral /aises 3 0ets 9 6-:
D2 /ear Delt /aises 4 0ets 9 6-:
D2 Front /aises 3 0ets 9 6-:
D2 0,oul)er Press 4 0ets 9 6-:
2arbell Front /aises 3 0ets 9 6-:
1ateral /aises "6able$ 3 0ets 9 6-:
/ear Delt /aises "6able$ 4 0ets 9 6-:
Abs "1$ Abs "2$
>-3ps 3 0ets 9 1%
2icycle 6runc,es 3 0ets 9 1%
!ncline 6runc,es 3 0ets 9 1%
1yin* 1e* 1i+ts 2 0ets 9 1%
Decline 1e* 1i+ts 3 0ets 9 1%
!ncline 6runc,es 3 0ets 9 1%
/4 1 #bli;ue 6runc,es 2 0ets 9 1%
#bli;ue .(ist 6runc,es 3 0ets 9 1%
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