The Muscle Couple with the first installment following Amanda along the path of becoming a Fitness Competitor next summer.

We’ll be dealing with her diet and training today.  We’ll also be including her Body Stats along with some “Before Photos” to give everybody a general idea of her condition now versus where she hopes to be a year from now.

Everybody has a “BEFORE PHOTO”.  It’s what you like look “AFTER” that matters.

Body Stats

Height: 5-3

Weight: 138 Pounds

Bodyfat%: 26%

Age: 20

Amanda is Naturally Muscular and her Genes are Optimal for Competing

Amanda Needs the Most Work in the Easiest places to lose it-Lower Body!

Let’s briefly discuss her diet.  In the very initial stages of this quest,  the most important thing  is ensuring she gets enough protein and EFA’s every day.  Carbs will need to be dramatically reduced and come from clean slow burning sources. Dieting for “supreme fat loss” is no easy task.  Amanda will quickly realize hard core dieting for ultra low bodyfat levels can be mundane.

Weekends can be a bit more lax depending on her schedule, but make no mistake.  Skipping meals, splurging on Sugar Laden deserts or drinking sugar flavored beverages will absolutely crush her efforts at changing her physique.  The mirror will never lie to her.  If she “cheats on her diet”, she will be cheating herself from attaining the body she wants.

Daily Diet

• Meal 1-4-6 Egg Whites, Salsa-Mushrooms-Spinach
• Meal 2–Oatmeal with Scoop of Whey Protein Powder
• Meal 3-1 Can White Tuna, 1 Tablespoon Safflower Mayonaise on Salad or Green Beans
• Meal4-<TRAINING DAY>-Muscle Couple Mix-16 Ounces of Light Fruit Flavored Beverage, 2.5 Scoops Whey Protein Powder (consume 1/3rd before workout, 1/3rd during and 1/3rd after)
• Meal 4-<NON-TRAINING DAY>-Protein Shake-2 Scoops Muscle Milk Powder and 1.5 Tablespoons of Udo’s Oil
• Meal 5-Lean Protein from (Turkey-Fish-Lean Red Meat-Chicken)and Green Vegetables(Broccoli-Green Beans-Salad)

Let’s also briefly analyze her training.  Amanda is only 20 years old and has 3 years of beginner to intermediate lifting experience.  The goal of this program is to develop the neural aspects of her body’s musculature.  She is forcing her body to adapt to training  as a full unit at every training session and trying to learn technique and proper form on each and every lift.  It’s also forcing her body to progressively respond and adapt as individual body parts are being hit twice every 7 days.  As her body begins to respond by growing in hardness and density, we’ll change the program to be more specialized isolating weak areas or stubborn bodyparts resistant to growth/change.

Amanda’s goal will be to train EOD, with the explicit purpose of doing 4 workouts every 7 days.  There is flexibility in this program.  If she needs to take two days off between workouts due to schedule conflicts or “LIFE GETTING IN THE WAY” she can.  We’ve also attached some video’s of the exercises so she has a good frame of reference for the technique and intensity required.

Training Program (Full Body-EOD-4x Every 7 Days)

Day 1

• Chest-Flat Bench DB Presses
• Back-Wide Grip Cable Pulldowns
• Delts-DB Lateral Raises
• Rear Delts-Cable Rear Laterals
• Biceps-Standing DB Curls(2 Arms at a Time)
• Triceps-2 Arm DB  Skull Crushers
• Legs-Leg Press Machine
• Abdominals-Lying Ab Crunches

Day 3

• Delts-Seated DB Shoulder Press
• Back-Close Grip Row Machine
• Chest-Pec-Dec
• Traps-DB Shrugs
• Biceps-Preacher Curl Machine
• Triceps-Standing Cable Pushdowns
• Legs-DB Lunges(Walking or Alternating)
• Abdominals-Hanging Leg Knee Ups

Day 5

• Chest-Incline Press(Machine PreferablyDBs OK)
• Back-Undergrip or Close Grip Pulldowns
• Delts-Front DB Raises
• Rear Delts-DB Rear Delt Raises
• Biceps-Standing Barbell Curls
• Triceps-Reverse Cable Pushdowns(2nd Exercise in Video)
• Legs-DB Squats
• Abdominals-Decline Ab Crunches

There you have it.  In the next installment, we’ll analyze her Supplementation, specific macro and micro nutrient intake and her Cardio efforts.

Good luck Amanda!

The Muscle Couple has got your back!

MIHWCS