BEST Workout & Diet ADVICE for DATING | How to Build Muscle & Lose Fat FAST

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Wanna know how to build muscle and lose fat fast at the same time? Well today, I'm gonna teach you how to do it! Trying to gain muscle fast or lose weight fast? Whichever you're looking to do I teach you how to do each, I also show you my best diet tips here too. Check out my workout and diet below.
MY WORKOUT:
(just google these and look at the pics if you don't know what they are, none of them are complicated)
Monday: Chest
- Bench press 4x6 (4 sets, 6 reps per set)
- Dumbell fly 4x8
- Decline bench press 4x6
- Tricep pushdowns 4x8
- CARDIO: 15 min intervals on treadmill
Tuesday:
- CARDIO: 15 min intervals on bike
Wednesday: Back & Biceps
- Deadlift 4x6
- Seated row 4x8
- Lat pulldown 4x8
- Barbell curl 4x8
- Dumbell curl 4x8
- CARDIO: 15 min intervals on treadmill
Thursday:
- CARDIO: 1 hour playing football outside with friends
Friday: Legs & Shoulders
- Squat 4x6
- Leg press 4x6
- Leg extension 3x10
- Leg curl 3x10
- Calf raise 3x10
- Shoulder press 4x6
- Front raise 3x8
- Side raise 3x8
- Rear delt fly 3x8
- CARDIO: 15 min low intensity (level 4) on treadmill (you don't need to do high intensity cardio on leg day)
MY DIET:
This is what I ate yesterday. I change it a little every day but this will give you a general idea of what I eat.
Breakfast: Fruit and vegetable smoothie (hemp milk, banana, frozen fruit, kale, lettuce, hemp protein powder), and oatmeal.
Lunch: Nut burger (from Whole Foods frozen aisle) with lettuce, tomato, slice of avocado, and rye bread.
Dinner: Bowl of quinoa, black beans, lettuce, cucumber, mushrooms, and corn.
Netflix-watching snack: Small bowl of blueberries, 1 banana, and a D's Naturals protein bar you can get here (not an affiliate link and I'm not sponsored by them, I just like them): www.dnaturals.com/collections/no-cow-bars
I also recommend supplementing Vitamins D3, K2, and B12.
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