The 21 Day Body Recomp PDF [PDF]

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The 21 Day Body Recomp Lose Fat and Gain Muscle…at the Same Time! Jason Maxwell, CPT

The 21 Day Body Recomp Copyright ©2012 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN‐13 (paperback): XXXXXXXXXXXXX ISBN‐10 (paperback): XXXXXXXXXX ISBN‐13 (electronic): XXXXXXXXXXXXX ISBN‐10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.

How This Program Works To start off, I give you your exact 21 Day Schedule to follow in order to lose fat and gain muscle at the same time. This is such a complicated process that you should follow this schedule to a “T”. Each day of the schedule tells you what workout you need to do, and what eating plan to use. These workouts and eating plans can be found in their appropriate chapters in this manual. Supplementation is also included in the “Meals” chapter. Read this book back to front, print it off, and follow the schedule religiously for the next 21 days and you will be rewarded for your discipline. Without wasting your time, let’s dive right in.

The Schedule Day 1 Full Day Fast

Day 2 Workout 1 High Carb Day

Day 3 Intervals 1 Low Carb Day

Day 4 Workout 2 Moderate Carb Day

Day 5 Intervals 2 Low Carb Day

Day 6 Day 7 Workout Low Carb 3 Day Moderate Carb Day

Day 8 Full Day Fast

Day 9 Workout 4 High Carb Day

Day 10 Intervals 1 Low Carb Day

Day 11 Workout 5 Moderate Carb Day

Day 12 Intervals 2 Low Carb Day

Day 13 Day 14 Workout Low Carb 6 Day Moderate Carb Day

Day 15 Full Day Fast

Day 16 Workout 7 High Carb Day

Day 17 Intervals 1 Low Carb Day

Day 18 Workout 8 Moderate Carb Day

Day 19 Intervals 2 Low Carb Day

Day 20 Day 21 Workout Low Carb 9 Day Moderate Carb Day

Meals Full Day Fast  

Drink water, green tea, and 1-3 scoops of Greens+ throughout the day. Upon waking, take 1 tsp of Creatine Monohydrate

3 Hours Before Bed Eat 1-2 tbsp of almond butter and 1 cup of cucumbers

High Carb Day Morning Drink 1L water, green tea, and 1-3 scoops of Greens+. Meal 1 (1pm)  3 palms* of Protein (use the palm of your hand to measure the size of the portion of protein)  2 cups of Non Starchy Vegetables  2 tbsp of Fish Oil Meal 2 (5pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  2 palms of Starchy Carbohydrates  1 piece of fruit Meal 3 (9pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  2 palms of Starchy Carbohydrates  1 piece of Fruit

Moderate Carb Day Morning Drink 1L water, green tea, and 1-3 scoops of Greens+. Meal 1 (1pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  2 tbsp of Fish Oil Meal 2 (5pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  1 tbsp of Fat Meal 3 (9pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  1 palm of Starchy Carbohydrates

Low Carb Day Morning Drink 1L water, green tea, and 1-3 scoops of Greens+. Take 1 tsp of Creatine Monohydrate. Meal 1 (1pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  1 tbsp of Fish Oil Meal 2 (5pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  1 tbsp of Fat Meal 3 (9pm)  3 palms of Protein  2 cups of Non Starchy Vegetables  1 tbsp of Fat

Acceptable Foods List Proteins       

Grass fed or pastured organic meats (including poultry) Wild game/meat (including fowl and poultry) Wild fish Free range pastured chicken eggs Protein powders with no fillers Organic cottage cheese (plain) Organic Greek yogurt (plain)

Fats      

Organic unrefined coconut oil Extra virgin olive oil Avocadoes Organic nuts Organic seeds Butter from grass fed cows

Starchy Carbohydrates          

Organic Potatoes Organic Sweet potatoes Organic Pumpkin (best for fat loss) Organic Tubers White Rice Ezekiel bread Organic Quinoa Wild Rice Other grains (organic) Organic Beans

Vegetables  

Any organic vegetable that is not in the carbohydrate list. Leafy greens are more important than other vegetables. Even though tomatoes are fruits, I will still include them as a vegetable.

Fruits 

You know what fruits are. If fat loss is your goal, stick to things like berries. If muscle gain is your goal, all other fruits are good options.

Supplements Workout Supplementation All supplements can be purchased here for cheap: http://www.canadianprotein.com/?AffId=18 Pre-Workout  10g of Whey Isolate  1 tsp of Creatine Monohydrate  1 tsp of Beta Alanine  1 g of Sea Salt During Workout  30g of Whey Isolate  1 tsp of Leucine  1 tsp of Beta Alanine Post Workout  35 g of Whey Isolate  20 g of Dextrose  1 tsp of Leucine  1 tsp of Creatine Monohydrate  2 tsp of L-Glutamine  1 scoop of Greens+

Pre-Bed Supplementation  

1000 mg of Magnesium 25-50mg of Zinc

Workouts The Ultimate Warm-Up (click to view video)          

Foam Roll Rocking Ankle Mobs – 8 reps each leg Scap Pushups from Elbows – 8 reps Yoga Pushup Complex – 8 reps Glute March – 8 reps each side Scapular Wall Slide – 8 reps Thoracic Extension Rotation – 8 reps each side Reverse Lunges – 8 reps each leg Barbell Inverted Row – 8 reps Bootstrapper Squats – 8 reps

Workout 1 

Perform Ultimate Warmup First

Big Lift Exercise 1: Bulgarian Split Squat

Tri-set 2 Exercise 3A: Romanian Deadlift 3B: Weighted Pushups 3C: Mountain Climbers

Reps 5 (each leg)

Rest 90 seconds

Sets

Reps 8 (each leg)

Rest 45 seconds

As many as possible Perform for 30 seconds

45 seconds

5

Tri-set 1 Exercise 2A: Goblet Reverse 3 Lunge 2B: Inverted Row 3 2C: Burpees

Sets

3

Sets 3

8

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

Specialization: Quads Exercise 4A: Front Squat 2 4B: Heavy Goblet 2 Squat 4C: Hack Squat 2

Reps

60 seconds

Sets

Reps 8 8

Rest 10 seconds 10 seconds

16

120 seconds

Workout 2 

Perform Ultimate Warmup First

Big Lift Exercise 1: Barbell Bench Press Tri-set 1 Exercise 2A: Single Leg Romanian Deadlift 2B: Dumbbell Overhead Press 2C: Burpees

Tri-set 2 Exercise 3A: Goblet Squat 3B: Chinups 3C: Mountain Climbers

Sets

Reps 5

Rest 90 seconds

3

Reps 8 (each leg)

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

5

Sets

Sets 3 3 3

Specialization: Chest Exercise 4A: Dumbbell 2 Bench Press 4B: Incline Bench 2 Press 4C: Pushups 2

Reps 8 8 Perform for 30 seconds

Sets

Reps

Rest 45 seconds 45 seconds 60 seconds

8

Rest 10 seconds

8

10 seconds

16

120 seconds

Workout 3 

Perform Ultimate Warmup First

Big Lift Exercise 1: Weighted Chinups

Sets 5

Tri-set 1 Exercise 2A: Goblet Reverse 3 Lunge 2B: Inverted Row 3 2C: Burpees

Tri-set 2 Exercise 3A: Romanian Deadlift 3B: Dumbbell Overhead Press 3C: Mountain Climbers

Reps

Rest 90 seconds

Reps 8 (each leg)

Rest 45 seconds

As many as possible Perform for 30 seconds

45 seconds

5

Sets

3

Sets 3

8

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

Specialization: Back Exercise 4A: Weighted 2 Neutral Grip Chinup 4B: Chest Supported 2 Row 4C: Lat Pulldown 2

Reps

60 seconds

Sets

Reps 8

Rest 10 seconds

8

10 seconds

16

120 seconds

Workout 4 

Perform Ultimate Warmup First

Big Lift Exercise 1: Deadlift Tri-set 1 Exercise 2A: Single Leg Romanian Deadlift 2B: Dumbbell Overhead Press 2C: Burpees

Tri-set 2 Exercise 3A: Goblet Squat 3B: Chinups 3C: Mountain Climbers

Sets

Reps 5

Rest 90 seconds

3

Reps 8 (each leg)

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

5

Sets

Sets 3 3 3

Specialization: Glutes and Hams Exercise Sets 4A: Barbell 2 Romanian Deadlift 4B: TRX Leg Curl 2 4C: Dumbbell Hip 2 Thrust

Reps 8 8 Perform for 30 seconds

Reps

Rest 45 seconds 45 seconds 60 seconds

8

Rest 10 seconds

8 16

10 seconds 120 seconds

Workout 5 

Perform Ultimate Warmup First

Big Lift Exercise 1: Bulgarian Split Squat

Tri-set 2 Exercise 3A: Romanian Deadlift 3B: Weighted Pushups 3C: Mountain Climbers

Reps 5 (each leg)

Rest 90 seconds

Sets

Reps 8 (each leg)

Rest 45 seconds

As many as possible Perform for 30 seconds

45 seconds

5

Tri-set 1 Exercise 2A: Goblet Reverse 3 Lunge 2B: Inverted Row 3 2C: Burpees

Sets

3

Sets 3

8

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

Specialization: Quads Exercise 4A: Front Squat 2 4B: Heavy Goblet 2 Squat 4C: Hack Squat 2

Reps

60 seconds

Sets

Reps 8 8

Rest 10 seconds 10 seconds

16

120 seconds

Workout 6 

Perform Ultimate Warmup First

Big Lift Exercise 1: Barbell Bench Press Tri-set 1 Exercise 2A: Single Leg Romanian Deadlift 2B: Dumbbell Overhead Press 2C: Burpees

Tri-set 2 Exercise 3A: Goblet Squat 3B: Chinups 3C: Mountain Climbers

Sets

Reps 5

Rest 90 seconds

3

Reps 8 (each leg)

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

5

Sets

Sets 3 3 3

Specialization: Chest Exercise 4A: Dumbbell 2 Bench Press 4B: Incline Bench 2 Press 4C: Pushups 2

Reps 8 8 Perform for 30 seconds

Sets

Reps

Rest 45 seconds 45 seconds 60 seconds

8

Rest 10 seconds

8

10 seconds

16

120 seconds

Workout 7 

Perform Ultimate Warmup First

Big Lift Exercise 1: Weighted Chinups

Sets 5

Tri-set 1 Exercise 2A: Goblet Reverse 3 Lunge 2B: Inverted Row 3 2C: Burpees

Tri-set 2 Exercise 3A: Romanian Deadlift 3B: Dumbbell Overhead Press 3C: Mountain Climbers

Reps

Rest 90 seconds

Reps 8 (each leg)

Rest 45 seconds

As many as possible Perform for 30 seconds

45 seconds

5

Sets

3

Sets 3

8

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

Specialization: Back Exercise 4A: Weighted 2 Neutral Grip Chinup 4B: Chest Supported 2 Row 4C: Lat Pulldown 2

Reps

60 seconds

Sets

Reps 8

Rest 10 seconds

8

10 seconds

16

120 seconds

Workout 8 

Perform Ultimate Warmup First

Big Lift Exercise 1: Deadlift Tri-set 1 Exercise 2A: Single Leg Romanian Deadlift 2B: Dumbbell Overhead Press 2C: Burpees

Tri-set 2 Exercise 3A: Goblet Squat 3B: Chinups 3C: Mountain Climbers

Sets

Reps 5

Rest 90 seconds

3

Reps 8 (each leg)

Rest 45 seconds

3

8

45 seconds

3

Perform for 30 seconds

60 seconds

5

Sets

Sets 3 3 3

Specialization: Glutes and Hams Exercise Sets 4A: Barbell 2 Romanian Deadlift 4B: TRX Leg Curl 2 4C: Dumbbell Hip 2 Thrust

Reps 8 8 Perform for 30 seconds

Reps

Rest 45 seconds 45 seconds 60 seconds

8

Rest 10 seconds

8 16

10 seconds 120 seconds

Workout 9  

Perform Ultimate Warmup First Density Sessions are performed as follows: o Set your timer for 10 minutes. Performed superset of exercises in block back to back with as little rest as possible. The goal is to get in as many sets of each exercise in 10 minutes. Rest 2 minutes then go on to next density block.

Density 1: Quads Exercise 1A: Front Squat 1B: Heavy Goblet Squat

Sets As many as possible As many as possible

Density 2: Chest Exercise 2A: Dumbbell Bench Press 2B: Incline Bench Press

Sets As many as possible As many as possible

Density 3: Back Exercise 3A: Weighted Neutral Grip Chinup 3B: Chest Supported Row

Sets As many as possible As many as possible

Density 4: Glutes and Hams Exercise Sets 4A: Barbell As many as Romanian Deadlift possible 4B: TRX Leg Curl As many as possible

Reps

Rest As little as possible

Reps

Rest As little as possible

Reps

Rest As little as possible

Reps

Rest As little as possible

8 8

8 8

8 8

8 8

Intervals 1    

Pick cardio exercise of choice (sprinting, bike, rower etc) Go as hard as you can for 8 seconds Rest 12 seconds Repeat for a total of 60 rounds (20 minutes total)

Intervals 2             

Pick cardio exercise of choice (sprinting, bike, rower etc) Go as hard as you can for 20 seconds Rest 10 seconds Repeat for a total of 3 minutes (6 rounds) Rest 3 minutes. Go as hard as you can for 20 seconds Rest 10 seconds Repeat for a total of 3 minutes (6 rounds) Rest 3 minutes. Go as hard as you can for 20 seconds Rest 10 seconds Repeat for a total of 3 minutes (6 rounds) You are finished.

About the Author My name is Jason Maxwell and I am a Certified Personal Trainer (CPT) under the National Strength and Conditioning Association (NSCA) and am a certified Functional Movement Screen practitioner. Fitness health, nutrition, and helping people to lose fat and gain muscle are my passions. It’s just way too much fun helping people to look better naked. My Story

• Grew up in a small town with less than 3500 people. • Was a huge Toronto Maple Leafs fan as a kid… Actually, I still am… • Was fat until I hit puberty, then I kind of grew out of my tubbiness. • Was skinny‐fat all through high school (even though I played every sport). • I started lifting weights in my senior year of high school in order to get stronger for football. • After starting to lift weights, I was seeing some results, but I was still skinnyfat. • Went to Ryerson University in Toronto (for Aerospace Engineering) and got my nutrition and lifting dialled in. • Gained 20lbs of muscle my first semester and got leaner in the process. I wasn’t skinny‐fat anymore. • I became obsessed with everything to do with fitness and nutrition. • I started personal training, online coaching, and writing. To date, I’ve helped 100s of people transform their bodies. • This book was the result of me consistently screwing up with my own fitness and nutrition until I finally got it right. Everyone always asks me, “Why don’t you be an astronaut instead of a fitness professional?”. Here’s what I’ve realized: throughout my degree, I’ve found

myself studying and reading fitness, health, and nutrition literature at times when I should have been studying for aerodynamics, aircraft performance etc. Some people in my program go home and read about airplanes. I read about health. That is where my passion lies. The path of health and fitness that I’ve chosen will inevitably help people improve the quality of their life. Sure, aerospace engineering can inevitably help people, but not on the same degree and magnitude as health and fitness. There’s no way it can help someone live a longer, happier life. For more info on health, fitness, and nutrition, subscribe to my website: http://www.JMaxFitness.com/