Hi guys! Here is the additional info on the diet and exercise plan I will be following:

www.LeanMeals.com
Alternative meal plan:
I used to do Paleo which I felt was reasonable and I saw results with it. Find out more about the Paleo diet here.

Bradley's Meal Plan:
MEAL PLAN

MEAL 1: 4 egg whites + 1 whole “free range egg” OR 1 cup of greek yogurt.

*1/2cup of blueberries, raspberries, blackberries, strawberries, or a mixture. I prefer blueberries as they contain more beneficial antioxidants and health benefits than the rest.

*1 serving Udo’s oil (liquid or gelcap). Udo’s oil contains all of the essential fats from good sources. Essential meaning we have to get them in the diet. We can’t make these from other foods. Having all the essential fats not only improves health but makes fat loss and muscle recovery easier.

+Free Range eggs are from chickens with a healthier diet. The yolk contains most of the nutrition and the yolks from free range eggs are far more nutritious than regular eggs from chickens on a select diet.
Macros: P: 25 C: 10 F: 15

MEAL 2: 1/2 cup cooked Jasmine rice + 4oz chicken or turkey.

*1 Tbsp Macadamia nut oil.

*2 capsules of cinnamon as a supplement. Cinnamon helps the muscle cell soak up glucose better. This means more of the carbs that we eat become easier to store in the muscle instead of being converted and stored as fat.
Macros: P: 25 C: 25 F: 12

MEAL 3: 4oz salmon + ½ cup cooked jasmine rice with 1-cup broccoli, spinach, or asparagus.
*Look into the different balsamic vinegars and seasonings to put on the veggies.
*2g CLA. CLA is one of the most effective natural fat burners.
Macros: P: 25 C: 25 F: 15

MEAL 4: 1 cup boiled yams + 6oz tilapia or cod.
1 small salad (leafy greens like spinach or arugula) + 1 tbsp. extra virgin olive oil and 1 tbsp apple cider vinegar.
*Look into the infused olive oils for a variety of flavors. I like the Bragg Brand of extra virgin olive oil but they don’t make any infused. They are the highest quality but that doesn’t mean you can’t find a quality infused one. Don’t buy cheap oils! Good sources will come packed with all the micronutrition we are looking for. Cheap stuff is cheap for a reason.
Macros: P: 30 C: 40 F: 15

SNACK OPTIONS: Greek yogurt, quest bars, krave turkey jerky, mixed nuts or nut butter (almonds, walnuts, macadamia nuts preferred).

PRE WORKOUT: 1000mg L-carnitine-l-tartrate + 1 capsule green tea extract + 250-500mg raspberry ketones (start with 250mg some people get energy with this).
You may also add in 100-200mg caffeine or a cup of coffee or tea. DO NOT use cream that contains fat or sugar, do not add sugar.

POST WORKOUT: 25g whey isolate or hydrolysate + 10g Trans Alanyl Glutamine mixed in the same shake.
Macronutrient Breakdown: (roughly)
Protein: 130
Carbohydrates: 100
Fat: 60
Calories: 1475

*** Know that the macros are the most important thing to follow. If you want to switch up the foods this is fine so long as your total macros and calories on the day fit! You can use My Fitness Pal to track your foods and know how many you have consumed. I would prefer that you do your best to keep the fats that I have listed in the meals I have listed them in. The type of fat will make a difference. Protein and carb sources can vary. Just know that different protein sources will also come with different amounts of fat too.

Bradley's workout plan:

WORKOUT PLAN
DAY 1: WORKOUT A - LOWER
DAY 2: WORKOUT B - UPPER
DAY 3: WORKOUT C - CARDIO
DAY 4: REST/CARDIO
DAY 5: REPEAT

WORKOUT A
*10 min HIIT cardio of your preference to warm up.
CIRCUIT 1 – 3 SETS
LEG EXTENSION: 20 reps
STIFF LEG DEADLIFTS W/DBELL: 20 reps
*Complete both with zero rest in between then rest for 1 min. Repeat for 3 sets.
CIRCUIT 2 – 3 SETS
GOBLET SQUAT: 20 reps
-Start out doing this with body weight. From here use weights and gradually work up in weight as the weights become easier to lift.
STATIONARY LUNGES: 10 reps per leg
*Add weight using a dbell when this becomes easy.
*Complete both with zero rest in between then rest for 1 min. Repeat for 3 sets.
CIRCUIT 3 – 3 SETS
ANKLE ATTACHMENT CABLE GLUTE KICKBACK: (aka donkey kick).
*you may need to buy the ankle attachment. They sell them at most sporting goods stores or online.
3 sets of 25 reps per leg.
*Complete before moving to the next exercise.
ANKLE ATTACHMENT CABLE LATERAL LEG RAISE: 3 sets of 25 reps per leg.
*Rest in between each leg will be the amount of time it takes to change the angle attachment. Rest between sets will be 30 seconds. Stand with the cable attachment to one side of your body and lift the opposing leg sideways away from your body.

WORKOUT B
*10 Min HIIT cardio of your choosing to warm up.
CIRCUIT 1 – 3 SETS
LAT PULLDOWNS: 20 reps.
DBELL ROW ON FLAT BENCH: 20 reps per arm.
PUSHUPS ON RED BOSU BALL: As many as possible.
*Complete all three with zero rest in between then rest for 1 min. Repeat for 3 sets.
CIRCUIT 2 – 3 SETS
REVERSE CABLE CROSSOVER: 15 reps
DBELL LATERAL RAISE: 15 reps
DBELL FRONT RAISE: 15 reps
*Complete all three with zero rest in between then rest for 1 min. Repeat for 3 sets.
CIRCUIT 3 – 2 SETS
DBELL TRICEP KICKBACK OR CABLE PRESSDOWN: 20 reps each arm
DBELL CURL OR CABLE CURL: 20 reps
*Complete both with zero rest in between then rest for 1 min. Repeat for 2 sets.

WORKOUT C
+HIIT SPRINTS: This can be done in the gym or outside. If done outside. 50 yard sprints is plenty. Sprint down as fast as you can then walk back and repeat. Do this for 15 minutes. If done on a treadmill start at a brisk walking pace then increase speed to a sprint for 30 seconds. Decrease back down to a walking pace for 1 minute. Repeat.
CIRCUIT 1 – 3 SETS
SQUAT JUMPS: 25 jumps.
WALKING LUNGES OR STEP UPS ON THE BENCH: 15 reps per leg.
*Complete both with zero rest in between then rest for 1 min. Repeat for 3 sets.
CIRCUIT 2 – 3 SETS
SIDE LUNGES: 25 reps per leg
STATIONARY RUNNING HIGH KNEES: Run in place brining your knees as high as you can. 30 secs per set.
*Complete both with zero rest in between then rest for 30 secs. Repeat for 3 sets.

JUMP ROPE: Start with 30 seconds of consistent jumping rope with 30 seconds rest. Do this for 10 minutes. As you progress you can jump rope for longer (45 secs) and rest for less (15 secs). We want to work up to being able to jump rope consistently for several minutes at a time without needing a break!

DAY 4 REST/CARDIO
This day you can rest or do cardio. This would be a perfect day to go for a run if you enjoy running. Day 5 is mandatory rest to allow for recovery. Feel free to toss in core/ab work whenever and wherever you see fit. These exercises will target the core but more is not a bad thing if you feel it’s necessary.

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