by Erin Stern Feb 28, 2014
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Your shoulders are going to be an essential part of your elite physique. Yes, we've already hit them once this week, but training frequency will pay big dividends. Push through those military presses and front raises—it will all be worth it in the end!
If you're feeling strong today, try to go a little heavier. You have to consistently push your body in order for it to grow. Don't ever get comfortable in the gym; every day should be a new challenge!
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.
Elite Strength Stack
Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*
View Products!
"Day & Night" Protein Stack
Support muscle growth and recovery with this whey,
casein, and ZMA combo!*
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Your shoulders are going to be an essential part of your elite physique. Yes, we've already hit them once this week, but training frequency will pay big dividends. Push through those military presses and front raises—it will all be worth it in the end!
If you're feeling strong today, try to go a little heavier. You have to consistently push your body in order for it to grow. Don't ever get comfortable in the gym; every day should be a new challenge!
- Warm-up
Walking, Jogging, or Rope Jumping
5 minutes- Superset
Dumbbell Bench Press
4 sets of 8 repsSeated Dumbbell Military Press
4 sets of 8 reps
Rest 45-60 seconds between sets- Superset
Incline Dumbbell Flyes
3 sets of 10 repsFront Incline Dumbbell Raise
3 sets of 10 reps
Rest 45-60 seconds between sets- Superset
Incline Dumbbell Press
3 sets of 10 repsSide Lateral Raises
3 sets of 10 reps
Rest 45-60 seconds between sets- Finisher
Decline Push-Ups
3 sets to failure
45-60 seconds rest between sets- Ab Circuit
Ab Roller
20 repsSwiss Bar Roll-ups
15 repsSwiss Ball Crunches
30 repsToe Touches
30 reps
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.
Egg Whites
4 egg whites
1 whole eggAvocado
1/2 avocado
Egg White Omelet with Chicken and Oatmeal
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
Protein Shake
30 g of whey protein in waterMedium Apple
1 apple
Spinach Salad
1 saladChicken
4 ozBaked Sweet Potato
4 oz
Chicken Breast with Sweet Potato and Green Beans
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
Tuna Salad
1 can of tuna with 1 tbsp of light mayoCorn Tortilla
1 tortilla
4 oz
1 cup
Chicken Breast with Asparagus
Try a clean, convenient, and delicious B-Elite Fuel meal! Go Now!
1 scoop of casein protein in water or light almond milkAlmond Butter or Peanut Butter
1 tbsp
Elite Strength Stack
Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*
View Products!
"Day & Night" Protein Stack
Support muscle growth and recovery with this whey,
casein, and ZMA combo!*
View Products!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Previous | Main | Next
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