Good morning guys, finally we are here, in the previous chapters we have explained theoretically what we should do to do to starting a weight loss / muscle definition and muscle building; it's time to transcribe practically all the tips that have been written so far with an example of a fat loss program.

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Let's start!

TRAINING PROGRAM:

Training session subdivision: A - B - C

Training Days:

• Monday: A
• Wednesday: B
• Friday: C

Workout A

Pectorals

• Bench press 5 sets of 6 repetitions
• Dumbbells inclined bench 3 sets of 8 repetitions
• Cable Crosses 2 sets of 12 repetitions

Back

• Weighted pullups 5 series of 6 repetitions
• Barbell row 5 series of 6 repetitions
• Pullovers 5 sets of 12 repetitions

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• Cardiovascular training 20 'walk bland maximum climb on the treadmill

Workout B

Quadriceps

• Squat 5 series of 6 repetitions
• Leg press 4 series of 10 repetitions
• Leg extension 3 series of 12 repetitions

Hams/Femoral Biceps

• Stiff leg deadlift 5 sets of 8 reps
• Leg press with feet up 3 series of 10 repetitions
• Leg curl 3 series of 12 repetitions

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• Cardiovascular training 20 'walk bland maximum climb on the treadmill

Workout C

Shoulders:

• Military press 6 series of 6 repetitions
• Lateral rises 5 series of 12 repetitions

Biceps

• Curl with dumbells 6 series of 10 repetitions

Triceps:

• French press 6 series of 10 repetitions

• Cardiovascular training 20 'walk bland maximum climb on the treadmill

FOOD RECOMMENDATIONS AND INTEGRATION

(quantities modified according to your caloric intake)

Breakfast:

• Eggwhites or powdered proteins
• Dried fruit
• Multivitamin
• Omega 3

Snack:

• Chicken breast or turkey
• Vegetables

Lunch, before workout:

• Sliced ​​chicken or turkey
• Wholemeal bread or fruit
• 1 caffeine tablet immediately before exercise

Dinner after workout:

• Protein powder
• Banana or potatoes or rice

Before going to sleep:

• Milk flakes or lean greek yogurt
• Dried fruit
• Omega 3

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Now, you have promised yourself to start the gym, have no more excuses. I told you everything you need to deal with your cutting phase!
One last tip: Have patience, it will take time, but you will do it. GOOD LUCK!

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Obviously always consult a physician's opinion etc. .. etc. ..

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