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DAY 1 / DAY 21

CORY GREGORY
bodyspace profile /// musclepharmpres
Get Corys workout routine
and diet plan for FREE at:
Bodybuilding.com/bizzy

MEArs:

VEGETABLES:

Chicken
Mackerel
Salmon
Tuna
Lean Beef
Jerky
Turkey
Lunch Meat Ham
Lunch Meat Roast Beef
Eggs

Asparagus
Bamboo Shoots
Bean Sprouts
Beet Greens
Bok Choy Greens
Broccoli
Cabbage
Cauliflower
Celery
Chards
Chicory
Collard Greens
Cucumber
Endive
Escarole
Garlic

CDNDIMENrs

Kale
Kohlrabi
Lettuces
Mushrooms
Mustard Greens
Parsley
Radishes
Salad Greens
Sauerkraut
Spinach String Beans
Summer Squashes
Turnip Greens
Watercress
Yellow Squash
Zucchini Squash

+ SEASDNINGS:

Spicy Mustard
Hot Sauce
Crushed Red Pepper
Mrs. Dash Original Blend
Mrs. Dash Fiesta Lime
Mrs. Dash Extra Spicy
Mrs. Dash Tomato Basil Garlic
Mrs. Dash Lemon Pepper

STEPS TO FOLLOW
STEP 1 /// WATCH VIDEOS
STEP 2 /// GET THE STACK
STEP 3 /// GET BIZZY

DIETA

START FASE: 21 DIAS

21-DAY FITNESS PLAN

HORA APROX: 6:30AM


Al despertar

SUPLEMENTO:
NUTREX LIPO 6: 1 capsula
CLA Amix :
3 capsulas

COMIDA:
No hay comida

* Tomar con un 1 vaso agua.

HORA APROX: 7:00AM


Desayuno

SUPLEMENTO:
VITAMINAS: 2 capsulas
* Tomar con un 1vaso agua.

HORA APROX: 10:00AM

SUPLEMENTO:

3 HORAS DESPUES DEL DESAYUNO

COMIDA:
Elige una opcin:
Opcin 1) 3 huevos enteros
Opcin 2) 1 Taza de requesn
Opcin 3) 2 huevos enteros y 2 tiras de
bacn

COMIDA:
No hay comida

BATIDO PROTEINA: 1 Cazo y medio.


MUSCLE GEL
BARRITA PROTEINA
* Tomar con un 1 vaso agua.

HORA APROX: 12:30PM

SUPLEMENTO:

HORAS ANTES DE COMER

COMIDA:
No hay comida

NUTREX LIPO 6: 1 capsula


CLA Amix :
3 capsulas
* Tomar con un 1 vaso agua.

HORA APROX: 1:00PM


COMIDA

SUPLEMENTO:
* Tomar con un 1vaso agua
VITAMINAS: 2 Capsulas

COMIDA:
Elige una opcin:
Opcin 1) 170 gr Pechuga + vegetales
Opcin 2) 170 gr de atn + vegetales

CLICK IMAGE
TO ORDER

HORA APROX:4:00PM

SUPLEMENTO:
BATIDO PROTEINA

3 HORAS DESPES DE COMER

*TOMAR CON AGUA...

COMIDA:
No hay comida

DIETA

START FASE: 21 DIAS

21-DAY FITNESS PLAN

HORA APROX: 7:00PM

SUPLEMENTO:

COMIDA:
Elige una opcin:
Opcin 1) 170 gr Pechuga + vegetales

CENA

Opcin 2) 170 gr de atn + vegetales

CLICK IMAGE

HORA APROX: 9:00PM


ANTES DE DORMIR
Elige una opcin:
Opcin 1) Requeson
Opcin 2) Puado de almendras
Opcin 3) lata de atn.

SUPLEMENTO:

COMIDA:

BIZZYDIET
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START PHASE: 21 DAYS

MONDAY: UPPER BOOY + CAROlO

TUESDAY: LOWER BOOY + CAROIO

WARM UP: 20 Minutes


Walk or Run on treadmill alternating 1 minute fast then 1 minute
slow for 20 minutes. Apply to whatever you have available: bike,
elliptical, etc.

WARM UP: 20 Minutes


Walk or Run on treadmill alternating 1 minute fast then 1 minute
slow for 20 minutes. Apply to whatever you have available: bike,
elliptical, etc.

WEIGHTLlFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once
completed do 5 minutes of low intensity cardio, 5 minutes intense
cardio and then repeat just the lifts.

WEIGHTLlFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once
completed do 5 minutes of low intensity cardio, 5 minutes intense
cardio and then repeat just the lifts.

2X THROUGH - 20 REPS EACH


1. CHEST: Flat bench press or flat dumbbell press or pushups
2. BACK: 1 arm dumbbell row 20x each arm
3. SHOULDERS: Military press
4. BICEPS: Curls
5. TRICEPS: Kickbacks
10 minutes cardio intense walk, run, bike, or stepper
(do the cardio only once).

2X THROUGH - 20 REPS EACH


1. LEGS: Bodyweight squats 20-30 reps(not what you weigh on your
back just actual bodyweight) advanced add weight
2. LEGS: Lunges 15 each side stationary lunges
3. CALVES: Calf raise 30-50 reps
4. ABS: Ab crunch 30-50
5. ABS: Legs up and crossed 30-50
10 minutes cardio intense walk, run, bike, or stepper
(do the carolo only once).

WEDNESDAY: UPPER BOOY + CAROlO

FRIDAY: LOWER BOOY + CAROlO

WARM UP: 20 Minutes


Walk or Run on treadmill alternating 1 minute fast then 1 minute
slow for 20 minutes. Apply to whatever you have available: bike,
elliptical, etc.

WARM UP: 20 Minutes


Walk or Run on treadmill alternating 1 minute fast then 1 minute
slow for 20 minutes. Apply to whatever you have available: bike,
elliptical, etc.

WEIGHTLlFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once
completed do 5 minutes of low intensity cardio, 5 minutes intense
cardio and then repeat just the lifts.

WEIGHTLlFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once
completed do 5 minutes of low intensity cardio, 5 minutes intense
cardio and then repeat just the lifts.

2X THROUGH - 20 REPS EACH


1. CHEST: Flat bench press or flat dumbbell press or pushups
2. BACK: 1 arrn dumbbell row 20x each arm
3. SHOULDERS: Military press
4. BICEPS: Curls
5. TRICEPS: Kickbacks
10 minutes cardio intense walk, run, bike, or stepper
(do the cardio only once).

2X THROUGH - 20 REPS EACH


1. LEGS: Bodyweight squats 20-30 reps(not what you weigh on your
back just actual bodyweight) advanced add weight
2. LEGS: Lunges 15 each side stationary lunges
3. CALVES: Calf raise 30-50 reps
4. ABS: Ab crunch 30-50
5. ABS: Legs up and crossed 30-50
10 minutes cardio intense walk, run, bike, or stepper
(do the cardio only once).

THURSDAY + SATURDAY + SUNDAY: REST OAYS


Use these days to rest and recover. If you want you can do an
optional 30 minutes of cardio.

PRE WORKOUT:

u CAPSULES WITH WATER

POST WORKOUT:

q CAPSULES WITH WATER

www.bodybuilding.com/bizzy