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Tips from the team - make 2019 count

Regardless of the supplements, your diet is key. Of course your supplements will help you achieve your desired goal, but diet is the key to ultimate success!

So to help you we have included this free 7 day meal plan as an example of how you can use the your JBC Supplements in conjunction with a balanced diet and training regime.

This approach will help you drop fat and achieve your goals, whilst making long term changes. Order your supplements, go to the supermarket and stock up tonight.... and come tomorrow morning you will be ready to make the changes to get the body you've always wanted! Why not take some progress pics so in a months time you can see the progress of your hard work!

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Breakfast:

Every Morning take 2 x Shredz, 1 x Multi Vits and 1 x Vit C

½ Banana,

2 Handful Berries,

1 Scoop JBC ISO Whey,

300ml Coconut Milk, Ice & Blend

1 Whole Eggs

3 Egg Whites

1 Wholewheat Muffin

Handful Spinach

Salt & Pepper,

2 Slices Wholewheat Bread,

1 tbsp Peanut Butter

½ Sliced Banana

 

35g Oats,

1 Scoop JBC whey

Handful Strawberries

½ Banana

200g Fat Free Greek Yoghurt,

Handful Berries,

20g High Fibre Cereal

2 Slices Wholewheat Bread,

1 tbsp Peanut Butter

1 Sliced Banana

1 Whole Eggs

3 Egg Whites

1 Wholewheat Tortilla,

1 tbsp salsa

Handful Spinach

Salt & Pepper

Lunch

1 Chicken Breast

160g Stir Fry

½ Avocado

Handful walnuts

Soy Sauce

1 Tin of Tuna

1tbsp light mayo

Sliced Tomato

1 Wholemeal Tortilla

1 Chicken Breast

½ tin tomatoes

20g Mozzarella

150g Mixed Veg,

40g Basmati rice,

Salt, pepper & Spices to taste.

½ Onion

30g Low Fat Feta,

1 Chicken Breast

1 tsp balsamic

1 Wholemeal Tortilla

2 Chicken Thigh,

1 tsp olive oil

Salad w tomatoes, pepper,

20g Low fat Feta

1 Wholewheat Pitta

Turkey Chili:

100g Turkey Mince,

½ tin Chopped Tomatoes,

Kidney Beans,

1 Pepper, 80g Cooked Basmati Rice

1 Chicken Breast

Mixed Salad,

20g Almonds,

1 tsp olive oil,

1 Wholewheat Pitta,

Salt & Pepper,

Dinner

130g Shrimp

150-200g Mixed Veg

Handful almonds

Salt & Pepper

 

1 Chicken Breast

w/ garlic & lemon,

100g cooked Cous cous

130g Mixed Veg

1 Large White Fish w/ lemon,

Aparagus, Broccoli & Carrots - sautee

1 Small Sweet Potato – baked.

2 Chicken Sausages,

Mushrooms

Red pepper

½ tin tomoatoes

40g Wholewheat Pasta.

1 Piece Salmon – Baked w/ salt & pepper,

100g cous cous

80g Mixed Veg.

1 Lean Steak – Pan fried w/ 1 tsp butter, thyme, garlic, salt & pepper,

1 small sweet potato,

3-4 asparagus.

Cheat Night.

 

Eat what you want but don’t go crazy!

Intra Workout: 2 Scoops Amino Pro in 1-1.5 litres a drink throughout your workout.

Post Workout: 1 Scoop of ISO Whey with 1 Banana or 2-3 Flavoured Rice Cakes.

 

Here is an example training plan to help optimise your supplements results! Its a great idea to regularly change your training plan, so try out some new exercises this will not only motivate you but keep the results coming, Good luck and look forward showing the world your hard earned result
 

WORKOUT A: FULL BODY

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2 Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Week 5
Sets/Rep

Week 6
Sets/Reps

A1

Barbell Front Squat

3/10 reps (10RM) for 6-min

3/10 reps (10RM) for 8-min

3/10 reps (10RM) for 10-min

3/10 reps (10RM) for 12-min

3/10 reps (10RM) for 14-min

3/10 reps (10RM) for 15-min

A2

Pull Up

3/10 reps for 6-min

3/10 reps for 8-min

3/10 reps for 10-min

3/10 reps for 12-min

3/10 reps for 14-min

3/10 reps for 15-min

B1

Romanian Deadlift

3/10 reps (10RM) for 6-min

3/10 reps (10RM) for 8-min

3/10 reps (10RM) for 10-min

3/10 reps (10RM) for 12-min

3/10 reps (10RM) for 14-min

3/10 reps (10RM) for 15-min

B2

Single Arm Dumbbell Bench Press

3/10 reps/L/R (10RM) for 6-min

3/10 reps/L/R (10RM) for 8-min

3/10 reps/L/R (10RM) for 10-min

3/10 reps/L/R (10RM) for 12-min

3/10 reps/L/R

(10RM) for 14-min

3/10 reps/L/R (10RM) for 15-min

C

Dumbbell Pushups

30 as fast as possible

40 as fast as possible

50 as fast as possible

60 as fast as possible

65 as fast as possible

70 as fast as possible
 

WORKOUT B: FULL BODY

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2 Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Week 5
Sets/Rep

Week 6
Sets/Reps

A1

Conventional Deadlift

4/7 reps (10RM) for 6-min

4/7 reps (10RM) for 8-min

4/7 reps (10RM) for 10-min

4/7 reps (10RM) for 12-min

4/7 reps (10RM) for 14-min

4/7 reps (10RM) for 15-min

A2

Chest Supported Dumbbell Row

4/7 reps (10RM) for 6-min

4/7 reps (10RM) for 8-min

4/7 reps (10RM) for 10-min

4/7 reps (10RM) for 12-min

4/7 reps (10RM) for 14-min

4/7 reps (10RM) for 15-min

B1

Bulgarian Split Squat

4/7 reps/L/R (10RM) for 6-min

4/7 reps/L/R (10RM) for 8-min

4/7 reps/L/R (10RM) for 10-min

4/7 reps/L/R (10RM) for 12-min

4/7 reps/L/R

(10RM) for 14-min

4/7 reps/L/R (10RM) for 15-min

B2

Single Arm Dumbbell Overhead Press

4/7 reps/L/R (10RM) for 6-min

4/7 reps/L/R (10RM) for 8-min

4/7 reps/L/R (10RM) for 10-min

4/7 reps/L/R (10RM) for 12-min

4/7 reps/L/R

(10RM) for 14-min

4/7 reps/L/R (10RM) for 15-min

C

Inverted Suspension Row

30 as fast as possible

40 as fast as possible

50 as fast as possible

60 as fast as possible

70 as fast as possible

100 as fast as possible
 

WORKOUT C: FULL BODy

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2 Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Week 5
Sets/Rep

Week 6
Sets/Reps

A1

Sumo Deadlift

5/5 reps (10RM) for 6-min

5/5 reps (10RM) for 8-min

5/5 reps (10RM) for 10-min

5/5 reps (10RM) for 12-min

5/5 reps (10RM) for 14-min

5/5 reps (10RM) for 15-min

A2

Standing Push Press

5/5 reps (10RM) for 6-min

5/5 reps (10RM) for 8-min

5/5 reps (10RM) for 10-min

5/5 reps (10RM) for 12-min

5/5 reps (10RM) for 14-min

5/5 reps (10RM) for 15-min

B1

Squat Press

5/5 reps (10RM) for 6-min

5/5 reps/L/R (10RM) for 8-min

5/5 reps/L/R (10RM) for 10-min

5/5 reps/L/R (10RM) for 12-min

5/5 reps/L/R

(10RM) for 14-min

5/5 reps/L/R (10RM) for 15-min

B2

Burpees

5/15 reps  for 6-min

5/5 reps/L/R (10RM) for 8-min

5/5 reps/L/R (10RM) for 10-min

5/5 reps/L/R (10RM) for 12-min

5/5 reps/L/R(10RM) for 14-min

5/5 reps/L/R (10RM) for 15-min

C

Inverted Suspension Row

20 as fast as possible

30 as fast as possible

40 as fast as possible

50 as fast as possible

60 as fast as possible

70 as fast as possible

CARDIO WORKOUT 1

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 15-20kg dumbbell and an ab wheel.

Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).

  • Perform 30-sec Elbow Plank on the exercise ball.
  • Perform another 30-sec hill sprint.
  • Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  • Perform another 30-sec hill sprint.
  • Perform 30 ab wheel rollouts from your knees.

Repeat this total sequence 8-10 times through.

Finish with a 5-10 minute general cardiovascular cool down.

CARDIO WORKOUT 2

Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).

Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.

  • Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 20 kneeling high cable crunches.
  • Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
  • Perform another 60-sec hill sprint.
  • Perform 20 lateral medicine ball wall tosses per side.
  • Perform another farmer’s carry just as written above.

Repeat this total sequence 6-8 times through.

Finish with a 5-10 minute general cardiovascular cool down.

 

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

 

Day 1: Legs

1
Superset
Band Standing Abductions 3 x 15
Lateral Band Walk 3 x 15
2
Standing Leg Curl 4 x 12
3
Sumo Deadlift 3-4 x 12
4
Superset
Smith Machine Hip Raise 3 x 12
Kettlebell Curtsy Lunge 3 x 12
5
Superset
Leg Press
perform banded. 3-5 sets.
5 sets, 12-15 reps (AMRAP on last set)
Calf Press On The Leg Press Machine
3-5 sets.
5 sets, 20 reps (AMRAP on last set)
6
One-Legged Cable Kickback
3-5 sets.
5 sets, 15 reps (AMRAP on last set)
7
Superset
Ball Leg Curl
3-5 sets
5 sets, 15 reps
Single Leg Glute Bridge
on BOSU ball. 3-5 sets.
5 sets, 15 reps

Day 2: Chest, Abs, Shoulders, Triceps

1
Band Pull Apart
3-5 sets
5 sets, 15 reps
2
Incline Dumbbell Press
3-5 sets
5 sets, 8-12 reps
3
4
Superset
3-5 sets
8-12 reps
8-12 reps
5
Dumbbell One-Arm Shoulder Press
perform seated. 3-5 sets
5 sets, 10-12 reps (AMRAP on last set)
6
Superset
3-5 sets
12-15 reps (AMRAP on last set)
12-15 reps (AMRAP on last set)
15 reps (AMRAP on last set)
7
Ab Circuit
3-5 sets
20-30 seconds
15-20 reps
15-20 reps

Day 3: Back and Glutes

1

3 sets, 15 reps
2
5 sets, 8-12 reps
3
5 sets, 8-12 reps
4
Superset
3-5 sets
5
Superset
3-5 sets
10-15 reps (AMRAP on last set)
10-15 reps (AMRAP on last set)
6
Superset
3-5 sets
10-15 reps (AMRAP on last set)
10-15 reps (AMRAP on last set)
7
Superset
3-5 sets
8
Superset
3-5 sets
15 reps (AMRAP on last set)
15 reps (AMRAP on last set)

Day 4: Cardio or Active Rest Day

 

Day 5: Legs

Triset

3 sets
One-Legged Cable Kickback
perform with band
15 reps
2
5 sets, 8-12 reps
3
5 sets, 8-12 reps
4
5 sets, 8-12 reps
5
Superset
3-5 sets
10-12 reps
10-12 reps
6
Superset
3-5 sets
12-15 reps (AMRAP on last set)
12-15 reps (with kick-back)
7
Seated Leg Curl
3-5 sets
5 sets, 12-15 reps (AMRAP on last set)

Day 6: Full-Body Active Recovery

1

3 sets, 15 reps
2
5 sets, 8-12 reps
3
Superset
3-5 sets
8-12 reps
4
Superset
3-5 sets
8-12 reps (AMRAP on last set)
8-12 reps (AMRAP on last set)
5
Triset
3-5 sets
12-15 reps
Jackknife Sit-Up
on bench
12-15 reps
6
Triset
3-5 sets
12-15 reps (AMRAP on last set)
12-15 reps (AMRAP on last set)
12-15 reps
7
Triset
3-5 sets
12-15 reps (AMRAP on last set)
12-15 reps (AMRAP on last set)
12-15 reps
8
Triset
3-5 sets
8-12 reps (AMRAP on last set)
8-12 reps (AMRAP on last set)
8-12 reps

Day 7: Rest

For nutritional information and supplement facts relating to each product, please see the applicable product page.

Disclaimer: Implied results may vary. Individuals will respond differently. Implied results assume an appropriate nutrition and training plan. You should seek medical advice prior to beginning a training programme.

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