Week 1 Beginners Meal & Fitness Plan

Posted by Crystal Garrett on

Hello, it's Crystal with Muscle Supplements. I wanted to make a plan for beginners to follow that includes 3 days of at home routines and 3 days of gym routines that focus on losing fat, building the glutes, and flattening the belly. For best results I am providing my exact meal plan I am doing for the next 4 weeks, what exercises and equipment I am using, and what supplements I am taking. I am personally only needing to drop 3-5 lbs of fat and build a few pounds lean muscle. I will include notes for those who may need to gain a little more weight or those who need to lose more weight along the way. Most if not all recipes can be found on this website and all supplements can be found online or in store. Please use code BEGINNER to save 10% on any online purchase.

 

This plan isn't as strict as many meal plans given by trainers and is made to incorporate a busy life, family with picky eaters, and desire to educate yourself of small changes that can lead to big changes. 

 

I hope you enjoy. You can re-use this 4 week plan as much as needed  or add ot it or make substitutions. 

 

Week 1 Recomp Nutrition Plan 

 Free Meal Plan

 Printable Version Click Here

Recipe Links Below

Green Protein Smoothie

Avocado Egg Salad

Southwest Bowl

Ribeye Stir Fry

Stuffed Pita

Sesame Chicken

Protein Cheesecake

 

 Week 1 At Home Routine

For Best Results use Heavy or Medium Glute Band is necessary. All movements can be performed without resistance if needed. 

Here is a link to a very durable, non slip glute band that I highly approve of. If you choose this one please message me @musclesupplements_shop on IG to get a discount code. 

For best results, include 3 days of gym routines. If only at home, repeat this routine with one rest day. At minimum for results, alternate with rest days with workout days and do at least all 3 days of at home routines. Stay active dears!

Click here for pdf version...

Click on links below for videos

Day 1 Glute Routine

Day 2 Glute Routine

Day 3 Glute Routine

Stacks Below

LEAN GAINS  STACK

Goals is 5-15 lbs fat loss with 3-6 lbs muscle gains for a leaner and firmer body.

Lean Stack Value $120 use this link to purchase for $86.99

This stack contains Lean Muscle Builder, Potent Anti-oxidant Blend, and Effective Cleanse. 

Lean Muscle For Athletes and Bodybuilders it increases protein synthesis by over 200%, while significantly boosting metabolism within days of use and noticeable strength and muscle gains in little as 2 weeks. This is great for recovery, increasing lean muscle, and decrease body fat. No Pct is recommended. Price 59.99

  • Increase Strength
  • Boost Recovery
  • Decrease Body Fat
  • Increase Lean Muscle
  • Boost Metabolism




VIT-ACELL™ is a high potency and great tasting way to get your daily nutrition in a liquid delivery. With all 13 essential vitamins and over 15 major, trace and ultra-trace minerals, beneficial antioxidants and other key nutraceuticals, VIT-ACELL™ provides you with everything you need to support overall health and wellness, athletic performance, muscle growth, and recovery. Price 39.99

  • Fast Acting Liquid Vitamin & Mineral Formula
  • Super Food Blend
  • Vegetarian Glucosamine for Joint Support
  • Supports Healthy Brain & Nervous System
  • Enhance Energy

Cleanse & Lean offers you a solution to your digestive issues as well as a way to remove excess water and waste from your body. You workout hard to build your body and you want to be able to see the results every day, that’s what Cleanse & Lean can do.

Often stress, poor diet, and every day issues affect our body’s ability to deal with excess fluid and waste causing numerous problems. Cleanse & Lean addresses the bloating or excess water that many of us hold just under our skin, in our hips, abs, legs, and feet. Cleanse & Lean helps you naturally release this excess fluid and flush it from your system helping you drop weight and lean up.

Cleanse & Lean also helps promote regularity. Regularity is essential for your health. If you’re backed up then Cleanse & Lean will help you get back on track and, in the process, enable your body to absorb more nutrients, grow more muscle, and lose more weight.†

 

WEIGHT LOSS STACK

 Need to lose more than 20lbs.

Use this link to receive this stack for only $99 save over $30

 

 VIT-ACELL™ is a high potency and great tasting way to get your daily nutrition in a liquid delivery. With all 13 essential vitamins and over 15 major, trace and ultra-trace minerals, beneficial antioxidants and other key nutraceuticals, VIT-ACELL™ provides you with everything you need to support overall health and wellness, athletic performance, muscle growth, and recovery. Price 39.99

 

  • Fast Acting Liquid Vitamin & Mineral Formula
  • Super Food Blend
  • Vegetarin Glucosamine for Joint Support
  • Supports Healthy Brain & Nervous System
  • Enhance Energy

Phena-Lean has a superior blend of ingredients and fast release technology, provides powerful all day energy to help support your weightloss goals. Paradoxine and Lean GBB triggers thermogensis and decease body fat. Get ready to sweat, burn calories, and drop water weight. Increase focus, energy, blood flow, metabolism and decrease fatigue and upset stomach. 

Includes Natural Detox

Cleanse & Lean offers you a solution to your digestive issues as well as a way to remove excess water and waste from your body. You workout hard to build your body and you want to be able to see the results every day, that’s what Cleanse & Lean can do.

Often stress, poor diet, and every day issues affect our body’s ability to deal with excess fluid and waste causing numerous problems. Cleanse & Lean addresses the bloating or excess water that many of us hold just under our skin, in our hips, abs, legs, and feet. Cleanse & Lean helps you naturally release this excess fluid and flush it from your system helping you drop weight and lean up.

Cleanse & Lean also helps promote regularity. Regularity is essential for your health. If you’re backed up then Cleanse & Lean will help you get back on track and, in the process, enable your body to absorb more nutrients, grow more muscle, and lose more weight.†





Includes CLA 

CLA80 FEMME 
uses premium grade 80% Pure Conjugated Linoleic Acid. Naturally derived from Safflower Oil, CLA80 FEMME provides 80% of the key isomers that scientifically suggests to improve body composition, decrease body fat and improve body shape.


CLA has been found to promote the body's natural fat metabolism making it easier to get your body in shape. Several studies investigating the effects of CLA on weight management and body composition suggest this. Studies suggest that supplementation with CLA aids in weight management by promoting fat loss. When weight is gained, or regained after a diet, CLA may help inhibit the growth of fat cells improving the shape of the body.



 

 

 


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