CHADY DUNMORE
FITNESS COVER MODEL
21 DAY sTART phAsE
DIET + TRAINING GUIDE
BIZZY
BIZZY DIET + TRAINING GUIDE
START PHASE: 21 Days
MEATs:
• Chicken • Mackerel • Salmon • Tuna • Lean Beef • Jerky • Turkey • Lunch Meat Ham • Lunch Meat Roast Beef • Eggs
VEGETABLEs:
• Asparagus • Bamboo Shoots • Bean Sprouts • Beet Greens • Bok Choy Greens • Broccoli • Cabbage • Cauliflower • Celery • Chards • Chicory • Collard Greens • Cucumber • Endive • Escarole • Garlic • Kale • Kohlrabi • Lettuces • Mushrooms • Mustard Greens • Parsley • Radishes • Salad Greens • Sauerkraut • Spinach String Beans • Summer Squashes • Turnip Greens • Watercress • Yellow Squash • Zucchini Squash
CONDIMENTs + sEAsONINGs:
• Spicy Mustard • Hot Sauce • Crushed Red Pepper • Mrs. Dash Original Blend • Mrs. Dash Fiesta Lime • Mrs. Dash Extra Spicy • Mrs. Dash Tomato Basil Garlic • Mrs. Dash Lemon Pepper
MUsCLEphARM.COM
BIZZY DIET + TRAINING GUIDE
START PHASE: 21 Days
EX. TIME:
Wake Up
6:30am
sUppLEMENT:
SHRED MATRIX®: 1-2 capsules CLA CORE : 1–2 capsules * Take with 8-12 oz. of water.
™
FOOD:
No Food
EX. TIME:
Breakfast
7:00am
sUppLEMENT:
ARMOR-V™: 3 capsules * Take with 8-12 oz. of water.
FOOD:
Choose One of the Following: Option 1: 3 whole eggs Option 2: 1/2 cup of 2% cottage cheese Option 3: 1 whole egg and 2 strips of organic turkey bacon
EX. TIME:
10:00am
sUppLEMENT:
MUSCLEGEL®: 1-2 packets * Take with 8-12 oz. of water. * If you do not have MuscleGel you can substitute 1 scoop of Combat Powder.
FOOD:
No Food
3 Hours After Breakfast
MUsCLEphARM.COM
BIZZY DIET + TRAINING GUIDE
START PHASE: 21 Days
EX. TIME:
12:30pm
sUppLEMENT:
SHRED MATRIX®: 1-2 capsules CLA CORE : 1–2 capsules * Take with 8-12 oz. of water.
™
FOOD:
No Food
1/2 Hour Before Lunch
EX. TIME:
Lunch
1:00pm
sUppLEMENT:
ARMOR-V™: 3 capsules * Take with 8-12 oz. of water.
FOOD:
Choose From Food List: Meat: 4-6 oz. Vegetables: 2-3 cups Ex: 4-6 oz. of tuna and 2-3 cups of broccoli
EX. TIME:
4:00pm
sUppLEMENT:
MUSCLEGEL®: 1-2 packets * Take with 8-12 oz. of water. * If you do not have MuscleGel you can substitute 1 scoop of Combat Powder.
FOOD:
No Food
3 Hours After Lunch
MUsCLEphARM.COM
BIZZY DIET + TRAINING GUIDE
START PHASE: 21 Days
EX. TIME:
Dinner
7:00pm
sUppLEMENT:
No Supplement
FOOD:
Choose From Food List: Meat: 4-6 oz. Vegetables: 2-3 cups Ex: 4-6 oz. of tuna and 2-3 cups of broccoli
EX. TIME:
Night Snack
9:00pm
sUppLEMENT:
No Supplement
FOOD:
Choose One of the Following: Option 1: 1/2-1 cup of 2% cottage cheese Option 2: 1 oz. of almonds Option 3: 1/2 cup of tuna
MUsCLEphARM.COM
BIZZY DIET + TRAINING GUIDE
START PHASE: 21 Days
MONDAY: UPPER BODY + CARDIO
WARM UP: 20 Minutes Walk or run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike, elliptical, etc. WEIGHTLIFTING: Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts. 2X THROUGH—20 REPS EACH 1. CHEST: Flat bench press or flat dumbbell press or pushups 2. BACK: 1 arm dumbbell row 20x each arm 3. SHOULDERS: Military press 4. BICEPS: Curls 5. TRICEPS: Kickbacks 10 minutes cardio: intense walk, run, bike or stepper (do the cardio only once).
TUEsDAY: LOWER BODY + CARDIO
WARM UP: 20 Minutes Walk or run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike, elliptical, etc. WEIGHTLIFTING: Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts. 2X THROUGH—20 REPS EACH 1. LEGS: Bodyweight squats 20-30 reps (not what you weigh on your back just actual bodyweight), advanced add weight 2. LEGS: Lunges 15 each side stationary lunges 3. CALVES: Calf raise 30-50 reps 4. ABS: Ab crunch 30-50 5. ABS: Legs up and crossed 30-50 10 minutes cardio: intense walk, run, bike or stepper (do the cardio only once).
WEDNEsDAY: UPPER BODY + CARDIO
WARM UP: 20 Minutes Walk or run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike, elliptical, etc. WEIGHTLIFTING: Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts. 2X THROUGH—20 REPS EACH 1. CHEST: Flat bench press or flat dumbbell press or pushups 2. BACK: 1 arm dumbbell row 20x each arm 3. SHOULDERS: Military press 4. BICEPS: Curls 5. TRICEPS: Kickbacks 10 minutes cardio: intense walk, run, bike or stepper (do the cardio only once).
FRIDAY: LOWER BODY + CARDIO
WARM UP: 20 Minutes Walk or run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes. Apply to whatever you have available: bike, elliptical, etc. WEIGHTLIFTING: Set up 5 exercises, do 20 reps of each exercise 2x through, once completed do 5 minutes of low intensity cardio, 5 minutes intense cardio and then repeat just the lifts. 2X THROUGH—20 REPS EACH 1. LEGS: Bodyweight squats 20-30 reps (not what you weigh on your back just actual bodyweight), advanced add weight 2. LEGS: Lunges 15 each side stationary lunges 3. CALVES: Calf raise 30-50 reps 4. ABS: Ab crunch 30-50 5. ABS: Legs up and crossed 30-50 10 minutes cardio: intense walk, run, bike or stepper (do the cardio only once).
ThURsDAY + sATURDAY + sUNDAY: REST DAYS
Use these days to rest and recover. Optional: 30 minutes of cardio.
pRE-WORKOUT:
4 CAPSULES WITH WATER
pOsT WORKOUT:
4 CAPSULES WITH WATER
MUsCLEphARM.COM 