GYM: Lean Out Training Program + Nutrition Guide
GYM: Lean Out Training Program + Nutrition Guide
The 8 Week Lean Out Training Program + Nutrition Guide have recently been combined as the one product to maximise your fat loss results. This program comes with 8 week training program, one 8 week nutrition guide and one 8 week vegetarian + vegan guide - the downloaded product comes with 1 zip file containing three PDF’s.
The training program focuses on getting you lean and toned! Broken into two 4 week phases, this program is suitable for all fitness levels and requires you to workout in the gym.
Phase 1 has five different workouts - four full body workouts with an extra/ optional booty focussed workout. These workouts are full body and fat loss focussed. They should take you 45-60 minutes to complete.
Phase 2 has five different workouts - four upper/ lower body split workouts with an extra/ optional booty focussed workout which is a progression from phase 1. Phase 2 is a progression from phase 1 - so it focusses on a combination of fat loss and hypertrophy (to build lean muscle and give you that toned look).
The nutrition guide has 4 different phases each lasting two weeks each (commencing with 1700 calories and slowly decreasing each phase), with the final phase offering two different options (low carb or keto diets - keto option not included in vegetarian/ vegan guide). Each phase provides you with calories, macros + an example meal plan with 5 meals (breakfast, lunch, dinner, snack and post workout shake). There is also a shopping list for any foods you cannot have/ don’t like so you can swap them out.
Training program includes:
53 pages of content
Video links to each exercise + warm up (performed by me)
10 different workout sessions
6 additional HIIT workouts including the Hybrid Method
1 death circuit workout
Cardio suggestion for each phase
Daily step goal for each phase
Progression from phase 1 to phase 2
Warm up + activation routine
Nutrition advice (no meal plan or macro information - see training + nutrition bundle for nutrition)
Shopping list
Goal setting guide
Discounts with partner companies
My healthy lifestyle habits
Access to a closed Facebook community where I will be posting exclusive content, videos, tips + tricks
Focus on FAT LOSS and BUILDING LEAN MUSCLE (toning)
Nutrition program includes:
5 non-vegetarian/ vegan example meal plans with grams for each food
4 non-vegetarian/ vegan example meal plans with grams for each food
Calories and macros for each phase
Supplement recommendation
Food shopping list
Tips, tricks + handy hints with meal prep + macros tracking
Plan of attack once you finish the 8 weeks
All prices in USD
OPTIONAL VEGETARIANS+ VEGAN MEAL PLANS INCLUDED!
Meal plan examples include some dairy (very minimal), however this can be replaced with alternatives if required.
Meal plan examples are all gluten free.
Calories and macros have been provided, due to differing products being used these may not match 100% (for example My Fitness Pal may have different macros for certain foods). Stick to the calorie goal.
Calories start at 1700 and decrease each phase - if you’re consistently losing fat and have moved onto the next phase I recommend staying on the same calories rather than dropping. Only drop if you’ve hit a plateau.
If you’re already eating 1400 calories or below, this plan is not suitable for you (you should do my reverse diet program which I will be releasing soon!). As if your goal is fat loss you need to be eating in a caloric deficit, and this nutrition guide starts at 1700 calories and slowly decreases each phase.
Gym equipment required:
- Cable machine
- Squat Rack
- Leg curl
- 45 degree back extension
- Leg extension
- Smith machine
- Sled
- Leg press
- Glute ham raise