Build An Avengers Physique in Six Weeks
There are three superhero programs with three different goals. Each program has its own diet plan.
The Hulk program uses heavy weight, low reps, and long rest periods to help increase your strength. The Hulk diet will be geared for recovery and growth.
The Captain America and Thor program uses moderate weight, medium reps, and shortened rest periods to help build lean muscle mass. The Captain America and Thor diet will be geared towards muscle building.
The Iron Man program uses light weight, higher reps, and even shorter rest periods to help keep the intensity high whiles building lean muscle mass. The Iron Man diet will be geared towards staying lean.
The Hulk program is the first phase of this six week superhero program. Phase one will build your strength and discipline. Perform the workouts over a four day period per week for two weeks. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday, Saturday, and Sunday off
Meal 1- ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs
scrambled or 1 scoop of whey protein combined with 1 cup of skim milk.
Meal 2 – 1 cup of Greek yogurt, 2 oz. of mixed nuts.
Meal 3 – 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
Meal 4- (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
Meal 5 – (Post workout) 16 oz. of Gatorade or Powerade, 1-2 scoops of whey protein combined with 1 cup of skim milk.
Meal 6- 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, 1 medium sweet potato or 1 cup of rice, cooked.
Note: Drink at least one gallon of water throughout the day.
Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat.