Read my complete workout guide and diet plan for getting big and ripped http://www.justinkavanaghfitness.com/program

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My Daily Meal Plan

When I have time I like prepare tasty, healthy recipes out of the anabolic recipe cookbook instead of eating the same meals every single week. This book contains over 200 easy to cook and delicious recipes for bodybuilders, vegetarians or anybody who wants to eat healthy and lose weight. You can learn all about it by visiting the Anabolic Cooking website.

Eliminate Sugary Food

If you want to greater chance of getting the body of your dreams then you should reduce the amount of sugar in your diet or eliminate it completely. By cutting down on sugary foods and only eating it in moderation (and I mean once a week) you will feel better, have more energy and even look better. Sugar is the main cause for obesity because it’s such an addiction. I generally use sweeter instead of refined sugar in my tea and coffee. I know it doesn’t taste the same as regular sugar, but you eventually get used to it after a while.

Drink plenty of water

I know some of you would probably prefer energy drinks over water any day of the week and I even enjoy drinking tea or coffee instead of water. I find it hard to drink water most of the time, unless I’m training really hard and I’m thirsty, I’ll drink it. But the reality is, water is great for weight loss and is also good for your skin!

Cardio Training

You don’t need to spend hours of cardio each week running on a treadmill or around your local park. All you need to do is thirty minutes of slow or high intense cardio sessions 4-5 days a week if that’s the only exercise you do. For me, it’s a bit different though. I do both weight training and cardio during the week. But I only do cardio once a week and that usually consists of high intensity interval training (HIIT) either on a treadmill or outdoor sprints. My goals are probably different than your goals, but all I want to do is to look completely lean and muscular without looking huge. So choose a cardio workout than you enjoy and do it regularly. I like to do cardio and abs on the same day and I usually do it on an empty stomach for maximum results.

Weight Lifting Program

If you have never done weight training before, it takes a bit of time getting used to. It’s easier for me because I’ve been lifting weights for over 10 years now and I nearly always looking forward to it. If you want to get the best results from your weight training routine you have trained hard and stick with it. Hard work always pays off as long as you lift heavy, eat right and get enough rest.

Weight Lifting For Women

If you are a woman, you should definitely include weight training to your schedule. Don’t worry you will not bulk up and get big like guys do. The female body is much different than men’s bodies. By lifting weights you will only tone up the muscles that will also help you to burn fat and reshape your body.

My Weight Training Program

Here is my complete workout program. It might look pretty advanced for the average person, but trust me it gets the job done! I don’t always do the same number or reps and sets every week and I don’t always do the exact same exercises either. But I always include the big compound lifts every week, such as “Bench press, Squats, Deadlifts, Bent-over barbell rows and overhead shoulder press. As you should know, if you want to pack on muscle mass you need to lift heavy weight and that’s why it’s important to include compound movements in your workout program and it will also help you when you do your isolation exercises.  You will notice that in at least 4 of my training days I include compound exercises and I usually only train two body parts in each session. Some weeks I also like to through in drop-sets to add more intensity to my workouts and to increase muscle mass potential. If you want to give this workout a try, you don’t have to do all of these workouts or even do them in the same order their in. l always find by doing 3-4 exercises per body part, the greater chance of maximizing muscle growth, as long as you are focusing on strict movements with proper form and technique and taking shorter rest periods (minimum 30-40 seconds between each set).

Day 1 – Chest and Triceps (Upper body workout)

Chest Workout

  • Bench Press (Barbell)  – 4 sets of 8-10 reps
  • Incline Bench Press (Barbell)  3 sets of 12-15 reps
  • Weighted Push-ups  3 sets of 10-12 reps
  • Dumbbell Pullovers  (3 sets of 10-12 reps)
  • Standing Cable Flyes  3 sets of 10-12 reps

Triceps Workout

  • Flat Bench Triceps Extension – Skull-crushers – 3 sets of 10-12 reps
  • Overhead Rope Extensions – 3 sets of 10-12 reps
  • Dips (Weighted Dips) – 3 sets of 10-12 reps
  • Triceps Cable Push-down – 3 sets of 10-12 reps
  • Overhead Dumbbell Extensions – 3 sets of 10-12 reps

Day 2 – Legs and Biceps (lower and upper body workout)

Leg Workout

  • Squats – 5 Sets of 8-12 reps
  • Leg Press – 4 Sets – 3 sets of 10-20 reps
  • Calve-Raises – 3 sets of 10-12 reps

Biceps Workout

  • EZ Barbell Curl – 4 sets (10-12 reps)
  • Dumbbell hammer curls – 2 sets ( 10-12 reps)
  • Alternate dumbbell curls – 2 sets (10-12 reps)
  • Ez Preacher curls – 4 sets (8-10 reps)
  • Standing cable curls – 3 sets ( 10-12 reps)

Day 3 – Rest

Day 4 – Back and Shoulders (Upper body workout)

Back Workout

  • Deadlifts – 5 sets (10-12 reps)
  • Bent-over barbell rows – 4 sets ( 10-12 reps)
  • Single Arm Dumbbell Row – 4 sets (10-12 reps)
  • Wide-Grip Lat Pull-down – 4 sets (8-10 reps)
  • Weighted Back Extension – 3 sets ( 10-12 reps)

Shoulder Workout

  • Standing Overhead Barbell Press  – 4 sets (8-10 reps)
  • Barbell Upright Row – 3 sets ( 8-12 reps)
  • Cable Face-pulls – 4 sets (8-12 reps)
  • Dumbbell Lateral Raise – 4 sets (8-10 reps)
  • Barbell or Dumbbell Shrugs – 3 sets ( 10-12 reps)

Day 5 – Abs and Cardio

HIIT Treadmill Workout

I usually begin this workout with a light walk for 5-10 minutes on the treadmill for before transitioning to doing 8-10 rounds of 30 second sprint intervals with 30 seconds recovery in between. So I basically set the speed on my first two intervals at 14-16mph and then increase it to 17-18mph. Like I said earlier, I only do cardio once a week so might as well make the most out of one day cardio training. Besides, this type of training burns tons of calories long after you’re finished. If you want to burn a lot of calories faster than walking, jogging then HIIT is your answer to immediate fat loss. I absolutely love HIIT cardio, whether I do it on a treadmill or sprint intervals. I burn way more fat and get ripped much faster than any other cardiovascular workout I’ve tried before. HIIT cardio is not easy and if it was I’m sure everybody would be doing it. The result’s I get from doing it are amazing! If you want to give HIIT on a treadmill, you can start off by complete 4-5 rounds at 12-14mph then recover for one minute before doing your next round. As you get better you can increase the speed and reduce rest time, but most importantly, be very careful. You don’t want to burn yourself out or fly off the treadmill.

Abs Workout

  • Hanging Leg Raises – 3 sets of 8-10 reps (These are really tough but I still do them)
  • Weighed Crunches – 3 sets of 10-12 reps
  • Cable Crunches – 3 sets  of 20-30 reps (i’m pretty strong on these)
  • 45 Degree Weighted Oblique Extension – 3 sets of 10-12 reps
  • Planks – 3 sets (1 minute planks) – Optional – weighted planks
If you are not sure how to perform any of these exercises then please consult a personal trainer for assistance. It’s better to be safe than sorry.

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