FBW Special Report

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COPYRIGHT NOTICENo part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

DISCLAIMER & LEGALThe information provided in this book is for educational pur-poses only. I am not a doctor and this is not meant to be tak-en as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should con-sult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational pur-poses only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

OVERVIEWThis (black and white) blueprint is going to show you the exact approach I took to drop 19lbs and 6% body fat in 2 months!

This is not meant to be a full program or anything like that. However, you will get to see an example week of exactly what I ate, when I trained and what type of training I did.

My eating is based around sufficient amounts of vegetables, proteins and fats. It limits the amount of carbs and calories, but is not meant to be a no-carb diet.

While one cannot deny that carbs can limit the bodies ability to shed fat, some carbs are actually good for you and will help you burn fat. The majority of your carbs should come from fruit. Bread, pasta, pizza and the like are allowed, but only once ever week. In fact, on that one day a week you are allowed whatever you want ... limit alcohol to only one (or none) drink :(

We will assume you are starting the diet on Sunday. If this is the case, eat whatever you want and how much of it you want on Saturday. Here is how the diet is laid out.

Sunday - Fasting day as laid out in Eat Stop Eat (or very low calorie if you dont fast)Monday - Low calorie, low card, high proteinTuesday - Low calorie, low card, high proteinWednesday - Low calorie, low card, high proteinThursday - Low calorie, low card, high proteinFriday - Low calorie, low card, high proteinSaturday - Cheat day, high calorie, high carb, high fat

Calories per day should equal Goal weight X 10Example: if you want to weigh 120 lbs you should be eating 1,200 calories per day.

Simple, right? Absolutely, but it works!It is so simple you may be second guessing this. This is the exact diet that was used in conjunction with the beta test of Visual Impact Cardio. If you arent sure of the results, check these out:

http://visualimpactcardioreview.net/results/

The diet (and workout) works very well as long as you stay consistent.

Fitness B&W - Special Report


SundayFasting day

Dinner @6:00 pm

Cheese burger- Extra lean beef- Pepper Jack cheese- Jalapenos- Mustard- Green leaf lettuce

MondayBreakfast @ 7:30 am

Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Tabasco

Lunch @ 12:30 am

Taco salad- Ground turkey- Green leaf lettuce- Spinach- Bell pepper- 1/4 avocado

Dinner @ 7:15 pm

Chicken breast

Green salad

Broccoli


Black coffee - 20 minutes before workout

Mon. Workout - 5:00pmStrength Training - Chest, Back, Abs = 45 minuties*Cardio - Long HIIT + Steady State = 35 minutes**

*Pick two exercises for each muscle group. Lift 3 sets of 3 reps. For abs, do 3 sets of 10 reps hanging leg raises followed by 3 minutes of planks (1 minute straight, 1 minute on each side)

**15 minutes of HIIT followed by 20 minutes of medium to fast walking


TuesdayBreakfast @ 7:00 am

Omelet- 3 eggs- Salsa- Pepper Jack cheese- Bell pepper- Sour cream- Tabasco

1 cup of black coffee

Lunch @ 12:00 pm

Chicken breast

1/2 can of tuna

Salad- Green leaf lettuce- Bell pepper- Broccoli- Carrots

Dinner @ 6:30 pm

Stir fry- Chicken breast- Broccoli- Cucumber- Carrots

Snack @ 9:30 pm

Protein shake- 1 cup of 2% milk- 1 tablespoon of almond butter



Tues. Workout - 4:30pmStrength Training - Triceps, Biceps, Shoulders = 45 minutes*Cardio - Short HIIT + Steady State = 35 minutes**

*Pick two exercises for each muscle group. Lift 3 sets of 3 reps.



WednesdayBreakfast @ 7:00 am


Apple


Lunch @ 12:30 pm

1/4 pound hamburger

1/2 can of tuna

Salad- Green leaf lettuce- Spinach- Bell pepper- Celery- Cabbage- Carrots

Dinner @ 7:00 pm

Taco salad- 1 can of chicken (like tuna)- Green leaf lettuce- Romaine lettuce- Spinach- Pepper Jack cheese- Bell pepper- Sour cream- Salsa- Jalapenos



Wed. Workout - 5:00pmStrength Training - Abs = 20 minutes*Cardio - Steady State = 45 minutes**

*Do 3 sets of 10 reps hanging leg raises followed by 1 set of swinging bent leg lifts to failure followed by 3 minutes of planks (1 minute straight, 1 min-ute on each side)

**Medium to fast walking depending on how you feel


ThursdayBreakfast @ 7:00 am


Apple


Lunch @ 12:15 pm

1/2 can tuna

Taco salad- 1 can of chicken- Green leaf lettuce- Spinach- Bell pepper- Pepper Jack cheese

Dinner @ 6:00 pm

Chicken breast- Marinara sauce

Baked Asparagus

Snack @ 9:30 pm

15 pistachios

Broccoli w/ hummus



Thrus. Workout - 4:30pmStrength Training - Chest, Back, Abs = 45 minutes*Cardio - Long HIIT + Steady State = 35 minutes**

*Pick two exercises for each muscle group. Lift 3 sets of 3 reps. For abs, do 3 sets of 10 reps hanging leg raises followed by 3 minutes of planks (1 minute straight, 1 minute on each side)



FridayBreakfast @ 7:00 am



Lunch @ 12:00 pm

Taco salad- 1 can of chicken- Green leaf lettuce- Spinach- Bell pepper- Pepper Jack cheese- 1/4 avocado

Dinner @ 6:15 pm

Turkey burger- Pepper jack cheese- 1/4 avocado- Jalapeos- Green leaf lettuce- Mustard

Baked broccoli w/ olive oil



Fri. Workout - 3:30pmStrength Training - Triceps, Biceps, Shoulders = 45 minutes*Cardio - Short HIIT + Steady State = 35 minutes**

*Pick two exercises for each muscle group. Lift 3 sets of 3 reps.



Saturday - Cheat day!!Breakfast @ 8:15 am

Egg sandwich- Jalapeos Roll- 2 eggs- Pepper jack cheese

Snack @ 11:00 am

Small chicken burrito- Lettuce- Cheese- BBQ sauce- Flour tortilla

Lunch @ 1:30 am

Salad- Romaine- Pepperchini- Olives - Parmesan cheese

2 Bread sticks & Soup

Pasta- Sausage

Dinner @ 6:00 pm

Chicken pot pie- Chicken- Cream of chicken soup- Peas- Carrots- Flour crust

Snack @ 8:00 pm

Espresso Madness ice cream




Sat. Workout - 6:45amStrength Training - Abs = 20 minutes*Cardio - Steady State = 45 minutes**

*Do 3 sets of 10 reps hanging leg raises followed by 1 set of swinging bent leg lifts to failure followed by 3 minutes of planks (1 minute straight, 1 min-ute on each side)

**Medium to fast walking depending on how you feel

THANK YOU FOR READINGI hope that you enjoyed this and I know that you will get some awe-some results if you follow it.



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FBW Special Report