10W – Week 10


[formlightbox_call title=”10W Boot Camp Measurement Form” class=”1327388752814″][/formlightbox_call] [formlightbox_obj id=”1327388752814″ style=”” onload=”false”][gravityform id=”63″ ajax=”true” name=”10W – Boot Camp Initial Measurement Form”][/formlightbox_obj] [clearboth] For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.

[raw][/raw] [raw]Nutrient Calculator Title Button

[/raw] [clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.


[formlightbox_call title=”Low Carb Low Calorie Diet Form” class=”1327646553848″][/formlightbox_call] [formlightbox_obj id=”1327646553848″ style=”” onload=”false”][gravityform id=”30″ name=”10W Week One – Low Carb, Low Calorie Menu” ajax=”true”][/formlightbox_obj]

[clearboth] The first part of this week is continuation of KETO. Hopefully, the majority of you will be feeling good, burning fat for energy. The second half is a super compensation or technical carbohydrate load. After the KETO and hard training, this load will fill the glycogen stores up in the muscle, and give you a full hard look. I did not add or include any tricks with water or electrolytes (sodium/potassium) as this plan was designed to keep if not build some lean mass on you while helping you drop the fat.

Protein Sources for your diet.

Exercise Title [clearboth] Forced reps are a process that involves working the muscle group to failure. Forced reps take place within a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery.

Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).

10W Tools

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Week 10 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Eating Plan Low calorie KETO Low calorie KETO Carb Load Carb Load Carb Load Pictures / Results Page Much deserved FREE DAY!
Cardio 10 min HIIT, 30 min LSD 10 min HIIT, 30 min LSD 10 min HIIT, 15 min LSD 15 min LSD 15 min LSD OFF OFF
RT Forced Reps Chest / Triceps Forced Reps Back / Biceps Forced Reps Quads / Traps Forced Reps Shoulders / Hamstring Forced Reps Triceps / Biceps Calves OFF

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