We are so proud of Julie and Angie for all the hard work they’ve put in over the last few weeks—they’re already losing weight and will only continue to get stronger and leaner as the months fly by. We are confident they will excel in their programs and are counting on seeing awesome results (because results are delivered when you decide it’s time to make a change, and that’s what these girls have done).
After all, when you dedicate yourself to living healthier, not only will you be reshaping your body, but you will be reshaping your mind. And once you take that “stand” on the inside, you might as well consider the battle won—because you are a priority.
“But I can’t afford a trainer and I don’t even know where to start.”
Well, that’s where we come in…
We’re in the business of helping people here at The Gym. And although we’d love to have you join our team, we still consider ourselves lucky that you came to us for help—because that’s what we’re here for.
Your life begins now…
The meal plan
| PRE-CARDIO | 15 minutes PRIOR to your morning workout
|
Supplements/Vitamins Aspirin, Define, L-Carnitine, 5g- Glutamine
|
| POST-CARDIO | 4 ounces of potato, OR 1/2 grapefruit, 3 egg whites and 1 yoke, OR 3 ounces of chicken
|
Vit-acell, Vitamin D-3 (2000 IU), 20 ounces of water
|
| MEAL 2 | 1 apple, 24g of protein
|
16 ounces of water
|
| MEAL 3 | 4 ounces of fish, OR chicken, OR turkey, 4 ounces of yam, 4 ounce of veggies
|
20 ounces of water
|
| MEAL 4 | (Small salad) with 4 ounces of chicken, OR a 32g protein shake
|
5g Glutamine, L-Carnitine, 16 ounces of water
|
| MEAL 5 | 4 ounces of chicken, turkey OR white fish, 4 ounces of yam, 4 ounces of veggie
|
20 ounces of water, Cleanse & Lean
|
| MEAL 6 | Small snacks are optional:Celery and almond butter, veggies, trail mix, pumpkin muffins or chocolate casein (sold at MAX MUSCLE) made into pudding
|
16 ounces of water with any snack
|
As you can see, you will be eating several small meals a day (approximately every 2-3 hours) to keep your metabolism burning—and along with the supplements, it will do just that. You will be working out 6 days a week with two of those days focusing on weight training (Day 1: upper extremities, Day 2: lower extremities). And remember, those morning workouts are important because that’s what keeps your metabolism burning all day long. However, you can “play” a little bit, you are allowed one “cheat meal” a week…whatever you like…but don’t go crazy.
The workout
Recommended schedule
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 30 min. cardio
|
30 min. cardio
|
30 min.cardio
|
30 min. cardio | 30 min. cardio
|
Class
|
|
| HR 130-150
|
HR 130-150
|
HR 130-150
|
HR 130-150
|
HR 130-150
|
||
| Upper
|
Lower
|
Total body
|
Alternative schedule 1
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 30 min. cardio
|
30 min. cardio
|
30 min.cardio
|
30 min. cardio
|
30 min. cardio
|
Class
|
|
| HR 130-150
|
HR 130-150
|
HR 130-150
|
HR 130-150
|
HR 130-150
|
Alternative schedule 2
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 45 min. cardio
|
15 min. cardio
|
45 min. cardio
|
15 min. cardio
|
45 min. cardio
|
Total body conditioning if you can
|
|
| HR 130-150 | Total upper
|
HR 130-150
|
Total lower
|
HR 130-150
|
||
The supplements provided by MAX MUSCLE 
Remember to ask for “The Mommy Pack” when you pick up your supplements. And also don’t forget to ask for your 20 percent discount (for members of The Gym or anyone who mentions the 9News Bikini Body After Baby series).
Good luck to you on your journey!
43 Comments to "9News Bikini Body Series: The Workout and Meal Plan"
Lisa Poole says:
January 25, 2012 at 8:35 pm -
Love it!! Looking good girls!!
Indahdwi says:
March 3, 2012 at 6:20 pm -
Praise the Lord! I am WAY off my peak at the moment. I guess that means the only way to go is up
I’ve got my goals tgohuh. One of them just got majorly tweaked when I discovered that a powerlifter friend of mine had managed to safely use A LOT more weight than I had previously been led to believe was safe on the Roman chair…To put this in perspective: in the circles I have traveled in thus far, it has been commonly tgohuht that it is not really safe to use more than 20 kg (44 lbs) of extra weight clasped to your chest. I have only seen one person use more than that, and her (or rather my) record is 27 kg (59.4 lbs).However, I have discovered recently that a powerlifter e-friend of mine manages to pull off 45 kg (99 lbs) – and that, with high reps. She’s obviously been lifting for a while – I suspect it could take me more than a year to get in that kind of shape.Shrugs are another matter entirely. Last time I returned to the gym, it took me about 6 months to work up to 150 kg (330 lbs) using a calf machine. I am told that a good bodybuilder/powerlifter type can shrug 500 lbs (ca. 227 kg). I’m really curious if I could pull that off in a year. Guess there’s only one way to find out 
Becky says:
March 5, 2012 at 11:30 pm -
What is the HR 130 150
dan higgins says:
March 5, 2012 at 11:32 pm -
what does hr mean??
Amanda says:
March 5, 2012 at 11:34 pm -
Thanks so much for sharing this Chris!!! I’ve seen my friend Cortney’s results….she’s amazing! I’ve been needing a new plan….so I’m gonna give this a whirl!!
chrisgym303 says:
March 6, 2012 at 12:05 am -
HR is your Heart Rate..:)
chrisgym303 says:
March 9, 2012 at 3:19 am -
That would be your Heart Rate Becky..:)
Holly says:
April 2, 2012 at 8:13 pm -
Where can I find information about pricing for The Gym? Is there a trial period as well?
chrisgym303 says:
April 3, 2012 at 1:06 am -
Hi Holly,
We give everyone a free trial at The Gym. You are welcome to e-mail me or just come in anytime.
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