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PERMA-ABS
v.1.0
GOALS
VISIBLE ABS 24/7/365
HI ENERGY & PRODUCTIVITY
OPTIMIZE FOR HAPPINESS/PERFORMANCE/HEALTH
BREAK A SWEAT EVERY DAY
INCREASE FLEXIBILITY FOR LONG TERM
MAINTAIN/INCREASE STRENGTH
COMMITMENTS
WAIST: 31" - 34"
BODY FAT: 17# - 22#
BODY FAT %: 8% - 12%
LIFT 2X EVERY WEEK (MIN)
ABS EVERY DAY
RUN 2X EVERY WEEK (MIN)
YOGA 2X EVERY WEEK (MIN)
KB CARDIO 2X EVERY WEEK (MIN)
TRACK DAY 1X/WEEK
MORNING LAUNCH
"A" - YOGA/FLEX
"B" - KETTLEBELL HIIT
"C" - RUN
KB ABS EVERY DAY
LIFT PLAN
Reverse Pyramid; Two Working Sets
Strict; Raw
2-4 Days/Week
MAIN LIFTS
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"A" Day - Back Squat, Bench, Inc. Bench, Chins
"B" Day - Dead, TBar Rows, Wide Pull-Ups
"C" Day - Fr. Squat, Press, Dips
AB WORK - EVERY LIFT DAY
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Abs A - Machine Crunch
Abs B - 3X Super Set - Leg Raise, Crunch, Plank
DIET
Jimmie's Modified LeanGains
18:6
LIFT DAYS - 3 meals - Pre/Post/LateSnack - 2,000K (160P/32F)
REST DAYS - 2 meals - Dinner/LateSnack - 1,200K (160P/50C)
* Adjust Calories As Needed
* Weekly Ad Libitem Date/Social/Flex Day, e.g. Sundown Fr-Sundown Sat
(IFF IN RANGE)
* Fast At Least 48 Hours At Least Once a Month
METRICS, REPORTING & ACCOUNTABILITY
Log Every Lift
Log Every Calorie
Post Daily Scale Weight & Waist
Full Weigh-In (with Pics) at Least Once per Week
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2434 kcal
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Fat: 139.21g | Prot: 189.32g | Carbs: 102.13g.
Dinner: Hellmann's Real Mayonnaise, Kraft Finely Shredded Mild Cheddar Cheese, Manny's Taco Flour Tortillas, Shoulder Pork Roast (Lean Only Eaten), White Rice, PRE New York Strip Steak. Snacks/Other: Bagel. more...
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