FREE DIET & WORKOUT PLAN
Supplements:
x1 Multivitamin/Overall Health
x1 400 Vitamin E / For healthy skin and heart
Take Vitamins in the morning.
Eat every three to four hours.
After Workout please Drink Alkaline Water Ph 9 or Spring Water
High Ph Level in water increases your blood cell oxygen. Next level athletes drink this on a daily basis after workouts for better performance.
Protein Shake must be “Jay Robb, Whey Protein Shake” (ONLY FOR PLAYERS 17+) if you are below 16 or less eat a lean meal such as chicken or fish with vegetables or lettuce.
You must not brake this diet routine as it will not work! No exceptions.
Meal #1 – 8:00 am
1-2 instant oatmeal packets (plain) + 2-3 boiled eggs (1 yolk only!) + 1 Green Apple + Protein Shake
Drink Water only!
Meal #2 – 11:00 am
6 oz Lean protein in form of Chicken Breast. Or x1 8oz serving of tuna w/2 cups of mixed veggies (whatever mix you like) Drink Water only!
Meal #3 – 3:00 pm
6 oz Lean protein in form of Chicken Breast or Tilapia w/ Large Salad (No Dressing, Cheese or Croutons!) Use Olive Oil or Vinagre for dressing only.
Meal #4 – 6:00 pm
2-3 Boiled eggs (0 yolks!) + Blue Berries / Orange or Green Apple (Only 1 Fruit serving,blue berries only what can fit in one hand)
Meal #5 – 9:00 pm
PROTEIN SHAKE + Nuts (Macadamia or Pecan Nuts)
WORKOUT PLAN
MONDAY
3 Sets
• Barbell Squat (reps: 8)
• Box Jump (20 inches, reps: 10)
• Broad Jump (reps: 8)
• Jumping Lunge (reps: 8 for each leg)
• Lateral Bound (12 inches, reps: 10)
• Latter/Quick Feet Workout (All 25 x 2 Sets) (Search YouTube “25 Agility Ladder Drill for Elite Performance”)
TUESDAY & Saturday
Rest day
WEDNESDAY
3 Sets
• Burpee Pullup (reps: 10-15)
• Bench Dips (reps: 20)
• Pushups (reps: 20-30)
• Medicine Ball Toss (reps: 15)
• Push Press (reps: 10)
• Rope Jumping (sets: 10, rest: 1 min)
• Resistance Sprinting (sets: 10, reps: 50 meters)
THURSDAY
3 Sets
• Power Cleans (sets: 5, reps: 5)
• Sprinting (sets: 8, reps: 200 meters)
• Latter/Quick Feet Workout (All 25 x 2 Sets) (Search YouTube “25 Agility Ladder Drill for Elite Performance”)
FRIDAY
One-Arm Side Deadlift (for each arm sets: 3, reps: 5)
• Dumbbell One-Legged Deadlift (sets: 2, reps: 10)
• Knee Tuck Jump (sets: 3, reps: 10-12)
• Overhead Slam (sets: 3, reps: 10-12)
• One-Leg Barbell Squat (sets: 2, reps: 5)
• Hanging Leg Raise (sets: 3, reps: 10-15)
SUNDAY
3 Sets
• Power Cleans (sets: 5, reps: 5)
• Sprinting (sets: 8, reps: 200 meters)
• Latter/Quick Feet Workout (All 25 x 2 Sets) (Search YouTube “25 Agility Ladder Drill for Elite Performance”)