on todays order & every months order.
every order over $50 will receive a
shaker bottle
only available on new purchases, not on continuing autoship purchases
every order over $75 receives a
evolve t-shirt
only available on new purchases, not on continuing autoship purchases
(contiguous 48 states)Visit Mission Evolve
• WORKOUT PLANS
• DIET & NUTRITION
• SUPPLEMENTATION
• TESTIMONIALSbeginner
soccer mom
aerobics instructor
everyday gym goer
-
bodybuilder male
-
bodybuilder female
triathlete
fireman, policeman
or armed services-
strongman competitor
powerlifter
trainer
figure fitness
-
mountain biker
-
cyclist
runner
business person
senior
hunter / outdoorsman
mountain runner
hiker,climber, camper
other
O.K., let’s face it the entire world claims you are what you eat. Right? Wrong! We are what we absorb. And everyone absorbs differently. Sometimes you wonder how that fantastic friend of yours eats whatever he/she wants and looks so good. You might also wonder why another friend never eats and looks so bad. Well, we are all different and we all absorb differently. However, one thing is for certain, changing and EVOLVING how and what we eat does affect that absorption, and how we look and feel.
THE NEW EVOLUTION OF EATING
Many people claim that eating healthy is just too hard. Eating healthy is no different than eating unhealthy. Either way you have to eat. But, what if we told you that we know a way where you can eat more food that tastes great and lose more weight at the same time. Hard to believe? We give you the challenge to start eating and find out for yourself.
EVOLVING YOUR METABOLISM
Studies have shown that if you eat 4-7 times per day under specific guidelines that your metabolic rate will increase. This increase of metabolism creates an exploding fat burning factor that has an end result of great weight loss and the building of lean muscle tissue.
STARTING THE PROCESS
Change of lifestyle? You bet. Change of heart? Absolutely. Change in Physique? Guaranteed. Eating more and eating differently is a big change. How can a person eat six meals a day? The Body Evolution understands and has the answer. The goal of The Body Evolution is to help you FIND THE NEW YOU through great supplementation. With the addition of nutritional supplements, you can easily reach the six meal a day plan. The best part is, IT TASTES REALLY GOOD WHILE YOU ARE LOSING INCHES AND POUNDS.
THE PROGRAM
Our program is simple. We suggest that an individual eat a portion of protein and a portion of carbohydrates with each meal. Each portion is as big as your fist or baseball size. Twice a day we suggest that you eat vegetables with your meals. With each meal we suggest drinking two glasses of water. The Body Evolution Meal Replacement shakes can be used as one meal or as six meals. Our suggestion is that you implement two shakes a day in your program. We also suggest a daily serving of essential fatty acids. This dietary program needs to be followed for six days a week. One day a week will be your TREAT DAY. This is the day you will treat yourself for all the hard work you have done.
| THE BODY EVOLUTION SUGGESTED FOOD LIST | |
| Select a portion of protein and carbohydrates from below for each meal. Twice a day select a serving of vegetables to add to your meal. | |
| PROTEINS | |
- Buffalo |
- Orange Roughy |
| CARBOHYDRATES | |
- Apple |
- Pasta |
| VEGETABLES | |
- Asparagus |
- Green Peppers |
| THE BIG NO NO’S! | |
| ALL OF THE BELOW PROMOTE FAT BUILDING AND INHIBIT THE ABSORPTION OF FOODS TO BURN FAT | |
- Sugars |
|
| VITAMINS / MINERALS EXTRA SUPPLEMENTATION |
|
As mentioned The Body Evolution has specifically designed a product to implement in your eating plan. The EVOLVE MEAL REPLACEMENT SHAKE. Evolve provides protein, carbohydrates, vitamins, minerals, amino acids, daily fiber and reduced fat ratios for the complete nutrition you need to accomplish all your fitness/nutrition goals. By drinking this shake twice a day you are getting all the necessary nutrients without having the hassle of taking a handful of pills. |
|
| GOOD FATS | |
With as many bad fats out there, there are also many essential and good fats. Saturated fats are bad and unsaturated fats taken properly are good. We suggest taking healthy fats in once a day. A tablespoon of good fats a day is plenty. You will know a good fat from a bad fat if it is solid at room temperature. (ie: shortening, butter margarine) |
|
| SEASONINGS | |
- Tablespoon of Fat Free BBQ Sauce |
|
| TREAT DAY | |
After you have completed a successful week of eating great and accomplishing your goals. Treat yourself! Eat whatever you want. You want that ice cream, eat it. Is that cheeseburger calling your name? Down it. |
|
Over the last 8 years, The Body Evolution has helped thousands of people achieve goals with proper, diet, nutrition and exercise programs. We feel it our responsibility to provide information to our customers to help them achieve their fitness goals.
Everyone is different and every body reacts differently to supplements, food and exercise. In this section of our website , we provide a WHO ARE YOU platform to help you achieve your goals. Under each section, is an actual Body Evolution customer testimonial including a workout plan, recommended supplements and Diet. We hope this helps you achieve your goals and FIND THE NEW YOU!
Read above about our nutrition basic 6 meal a day plan and what foods on our food list, we recommend you eat. Once you understand the basics of what you should eat and what you should not eat, than you are ready for a customized eating plan.
To choose a custom plan select the category on the left.
WORKOUT PLAN FOR BEGINNER
 |
Download Printable PDF Workout Plan |
The BEGINNER usually wants everything NOW in a slow, easy to understand workout. We believe that the BEGINNER should be in and out of the gym in less than an hour. The Body Evolution immediately incorporates their BEGINNERS into the Everday GymGoer workout is designed to keep you lean, fit and gain lean muscle mass without becoming too big. This workout works you to fatigue and helps your muscles breakdown quickly and repair quickly.
The Everday Gymgoer workout is designed to isolate the entire upper body in one separate day and the entire lower body on another day. NOTE: one week you will work the upper body two days and the next week you switch to the lower body for 2 days. You will continue to switch upper body and lower body workouts every other week.
| Monday = | Upper Body/Cardio/Abs | ||
| Tuesday = | Cardio/Abs and Calves | ||
| Wednesday = | Lower Body/Cardio/Abs | ||
| Thursday = | Cardio/Abs and Calves | ||
| Friday = | Upper Body/Cardio/Abs | ||
| Saturday = | Cardio/Abs and Calves | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: INCLINE PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: DIPS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: FRONT RAISES |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SHOULDER OR MILITARY PRESS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LAT PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SEATED ROWS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
BIs - LIFT - IE: STANDING BARBELL CURLS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMMER CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
TRIs - LIFT - IE: TRICEP PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: FRENCH CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 55 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LEG PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SQUATS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LYING HAMSTRING CURL |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMSTRING LUNGES |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: SEATED CALF RAISE |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: STANDING CALF RAISE |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 45 MINUTES |
|||
|
|||
|
|||
| Min | Intensity | Feeling | |
1 |
5 |
Warm up |
|
2 |
5 |
Warm up |
|
3 |
6 |
Starting to feel tension |
|
4 |
7 |
Feeling quite a burn |
|
5 |
8 |
Consistent burn |
|
6 |
9 |
Hurting Burn |
|
7 |
6 |
Starting to feel tension |
|
8 |
7 |
Feeling quite a burn |
|
9 |
8 |
Consistent burn |
|
10 |
9 |
Hurting Burn |
|
11 |
6 |
Starting to feel tension |
|
12 |
7 |
Feeling quite a burn |
|
13 |
8 |
Consistent burn |
|
14 |
9 |
Hurting Burn |
|
15 |
6 |
Starting to feel tension |
|
16 |
7 |
Feeling quite a burn |
|
17 |
8 |
Consistent burn |
|
18 |
9 |
Hurting Burn |
|
19 |
10 |
Should be killing burn |
|
20 |
5 |
Rest and recuperate |
|
DIET/NUTRITION PLAN FOR BEGINNER
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY |
|
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|
|
|
|
EVOLVE MEAL REPLACEMENT 2X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
BEGINNER LOSES 30 LBS. IN 12 WEEKS!
A few years ago, I began my quest to losing weight and getting lean and toned. I tried everything and nothing seemed to work for me. Long classes, hours of cardio and many fad diets.
Like every woman, I just want to look and feel great! I decided to hire a trainer, who introduced me to The Body Evolution and their product line. Initially I was very skeptical and curious about the products and diet I was put on by my trainer. My dream was to lose enough weight to be able to do a bodybuilding show. I thought I never could do it.
Well, not more than 3 months later, I lost a total of 30lbs. and stepped onto the stage. I felt exhilarated and awesome that day! I could not believe that I had lost all of that fat and that my body could look so good.
I love The Body Evolution products! I especially love the Blended Whey and Meal Replacement products. They taste so good and are not gritty. One thing that I cannot stand about Protein supplements is the grit. Well, no grit with these! The shakes are so convenient to have around when I just do not have time or do not want to make another meal. I always drink a shake before my workout in the morning. I give myself enough time in order for all of the vitamins, minerals, protein and amino acids to take effect. What I really notice is that I do not BONK or CRASH with this product. My energy remains consistent throughout my workouts and throughout my day.
I started as a beginner and have proven that any beginner can have fantastic results. I now have progressed to the point where I am using even Creatine Power Plus with my workouts to gain more muscle. I love the taste of it too. There is really no other supplement company that I would recommend, because The Body Evolution products really do work. As long as you follow the recommended diets and workout plans, you to can do it. Whether you want to lose weight, gain muscle or just feel good and be fit. These products really do work and I would recommend them to anyone.
Thanks Body Evolution for helping me melt it off!
WORKOUT PLAN FOR SOCCER MOM
|
Download Printable PDF Workout Plan |
For more healthy tips for soccer moms visit: www.Parents.com
Soccer Moms are constantly on the go. They get more done in a day than most of us could dream of. We recommend that a soccer Mom do a cardio workout 3 days a week and lifting her entire body only one day a week. With as much on the go, lifting kids, groceries, etc.. The soccer Mom can stay fit. If she wants to take it to the next level, she can select another profile from the WHO ARE YOU SECTION to get more serious about fitness.
| Monday = | Cardio - 20 Minutes | ||
| Tuesday = | Soccer Mom It | ||
| Wednesday = | Lower Body/Cardio/Abs | ||
| Thursday = | Cardio - 20 minutes | ||
| Friday = | Soccer Mom It | ||
| Saturday = | Cardio - 20 Minutes | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Min | Intensity | Feeling | |
1 |
5 |
Warm up |
|
2 |
5 |
Warm up |
|
3 |
6 |
Starting to feel tension |
|
4 |
7 |
Feeling quite a burn |
|
5 |
8 |
Consistent burn |
|
6 |
9 |
Hurting Burn |
|
7 |
6 |
Starting to feel tension |
|
8 |
7 |
Feeling quite a burn |
|
9 |
8 |
Consistent burn |
|
10 |
9 |
Hurting Burn |
|
11 |
6 |
Starting to feel tension |
|
12 |
7 |
Feeling quite a burn |
|
13 |
8 |
Consistent burn |
|
14 |
9 |
Hurting Burn |
|
15 |
6 |
Starting to feel tension |
|
16 |
7 |
Feeling quite a burn |
|
17 |
8 |
Consistent burn |
|
18 |
9 |
Hurting Burn |
|
19 |
10 |
Should be killing burn |
|
20 |
5 |
Rest and recuperate |
|
TOTAL TIME: 20 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
BACK |
|||
12 |
8 |
Consistent Burn |
No Rest |
12 |
8 |
Consistent Burn |
1min |
CHEST |
|||
12 |
8 |
Consistent Burn |
No Rest |
12 |
8 |
Consistent Burn |
1min |
BICEPTS |
|||
12 |
8 |
Consistent Burn |
No Rest |
12 |
8 |
Consistent Burn |
1min |
TRICEPTS |
|||
12 |
8 |
Consistent Burn |
No Rest |
12 |
8 |
Consistent Burn |
1min |
SHOULDERS |
|||
12 |
8 |
Consistent Burn |
No Rest |
10 |
8 |
Consistent Burn |
1min |
QUADRICEPS |
|||
12 |
8 |
Consistent Burn |
No Rest |
10 |
8 |
Consistent Burn |
1min |
HAMSTRINGS |
|||
12 |
8 |
Consistent Burn |
No Rest |
12 |
8 |
Consistent Burn |
1min |
CALVES |
|||
12 |
8 |
Consistent Burn |
No Rest |
10 |
8 |
Consistent Burn |
1min |
ABS |
|||
12 |
8 |
Consistent Burn |
No Rest |
10 |
8 |
Consistent Burn |
1min |
TOTAL TIME: 30 MINUTES |
|||
DIET/NUTRITION PLAN FOR SOCCER MOM
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK/1 FULL FREE CHEAT WEEKEND |
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2X A DAY OR AS NEEDED FOR ENERGY
Suggested Retail: $59.99 Your Cost: $49.95 |
Mother of 4 Active Teenage Daughters
and former Mrs. United Nations
How can I begin to thank The Body Evolution for the great products, programs and company they are! I am so busy with 4 girls, a job and life! I love the Evolve Meal Replacement shakes because they are so easy to drink on the go. Sometimes, I do not have time to eat, so I just drink a shake.
I have also competed many times professionally in pageants. Each time has required weeks and months of preparation. I have to be in tip top physical shape for those events. The Body Evolution supplements have helped me lean out and stay lean for many years.
There are very few supplements that you can continue to drink day after day, year after year. But, I have finally found a supplement that is enjoyable, mixes easy and works! My kids also love drinking them. I have to keep them out of the shakes or they drink them all up.
The Body Evolution diet plans and workout recommendations are easy and work. Buy the supplements, change your diet, change your life! I did and love every minute of it.
Thanks Body Evolution!
WORKOUT PLAN FOR AEROBICS INSTRUCTOR
|
Download Printable PDF Workout Plan |
For more healthy tips visit Aerobics and Fitness Association of America: www.afaa.com
Aerobics Instructors are tough, consistent and are cardio geniuses. They are usually cut specimens of muscle that can go endlessly in a aerobics class and work us to the bone. Since Aerobics Instructors do so much cardio, we are only going to incorporate lifting two days a week for them. One day will be Upper Body and the other will be lower body. We will isolate the muscle for leanness and tone.
| Monday = | Aerobics Class/Abs | ||
| Tuesday = | Aerobics Class/Lift Upper Body/Abs | ||
| Wednesday = | Aerobics Class/Abs | ||
| Thursday = | Aerobics Class/Lift Lower Body/Abs | ||
| Friday = | Aerobics Class/Abs | ||
| Saturday = | Aerobics Class/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BACK |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Back |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CHEST |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Chest |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Bicepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TRICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Tricepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
SHOULDERS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Shoulders |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 54 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
QUADRICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Qiadriceps |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
HAMSTRINGS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Hamstrings |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CALVES |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Calves |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
INNER THIGH/GROIN |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Inner Thigh/Groin |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 45 MINUTES |
|||
|
|
||
|
|||
DIET/NUTRITION PLAN
FOR AEROBICS INSTRUCTOR
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
Heading
Body Copy
WORKOUT PLAN FOR EVERYDAY GYMGOER
|
Download Printable PDF Workout Plan |
For more healthy tips for everyday gymgoers visit: www.muscleandfitness.com
The Everyday Gymgoer seems to want to be in and out of the gym in less than an hour. The Body Evolution Everday GymGoer workout is designed to keep you lean, fit and gain lean muscle mass without becoming too big. This workout works you to fatigue and helps your muscles breakdown quickly and repair quickly.
The Everday Gymgoer workout is designed to isolate the entire upper body in one separate day and the entire lower body on another day. NOTE: one week you will work the upper body two days and the next week you switch to the lower body for 2 days. You will continue to switch upper body and lower body workouts every other week.
| Monday = | Upper Body/Cardio/Abs | ||
| Tuesday = | Cardio/Abs and Calves | ||
| Wednesday = | Lower Body/Cardio/Abs | ||
| Thursday = | Cardio/Abs and Calves | ||
| Friday = | Upper Body/Cardio/Abs | ||
| Saturday = | Cardio/Abs and Calves | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: INCLINE PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: DIPS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: FRONT RAISES |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SHOULDER OR MILITARY PRESS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LAT PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SEATED ROWS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
BIs - LIFT - IE: STANDING BARBELL CURLS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMMER CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
TRIs - LIFT - IE: TRICEP PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: FRENCH CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 55 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LEG PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SQUATS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LYING HAMSTRING CURL |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMSTRING LUNGES |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: SEATED CALF RAISE |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: STANDING CALF RAISE |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 45 MINUTES |
|||
|
|||
|
|||
| Min | Intensity | Feeling | |
1 |
5 |
Warm up |
|
2 |
5 |
Warm up |
|
3 |
6 |
Starting to feel tension |
|
4 |
7 |
Feeling quite a burn |
|
5 |
8 |
Consistent burn |
|
6 |
9 |
Hurting Burn |
|
7 |
6 |
Starting to feel tension |
|
8 |
7 |
Feeling quite a burn |
|
9 |
8 |
Consistent burn |
|
10 |
9 |
Hurting Burn |
|
11 |
6 |
Starting to feel tension |
|
12 |
7 |
Feeling quite a burn |
|
13 |
8 |
Consistent burn |
|
14 |
9 |
Hurting Burn |
|
15 |
6 |
Starting to feel tension |
|
16 |
7 |
Feeling quite a burn |
|
17 |
8 |
Consistent burn |
|
18 |
9 |
Hurting Burn |
|
19 |
10 |
Should be killing burn |
|
20 |
5 |
Rest and recuperate |
|
DIET/NUTRITION PLAN FOR EVERYDAY GYMGOER
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
19 YEAR OLD 246LB. MONSTER OF MUSCLE!
Honestly, with as hard as I train, I need to have a great Meal Replacement. I have to eat about 8 times a day and there is no way I could do that with just hard food. Evolve is an excellent Meal Replacement and in my opinion is unbeatable! With 10 grams of glutamine, my recovery is night and day compared to other supplements.
I love the taste of the product, it is unbelievable! It is just a quick solid calorie, healthy Meal Replacement that mixes well with water. Love the taste of the product, it is unbelievable. Most people do not pay attention to the carb release and the dietary fiber in products. Evolves carb release matrix and dietary fiber helps time release the protein better in my system.
I have seen huge improvements in my muscle growth with Evolve and The Body Evolution products. There is nothing out there like it and nothing else that compares.
WORKOUT PLAN FOR MALE BODYBUILDER
|
Download Printable PDF Workout Plan |
For more healthy tips on bodybuilding visit: www.nationalgym.com or www.npcnewsonline.com
Bodybuilders want and have to look good on and offstage. We believe that the only way to BUILD-A-BODY is through lifting extremely heavy and breaking up body parts correctly. The muscle has to be torn appropriately and then fed continuously to create anabolism and growth. Cardiovascular exercise is also critical in raising fat burning zones and maintaining lean muscle tissue. A Bodybuilder should be training 6 days a week in order to get fantastic results.
**YOU DEFINATELY CAN OVERTRAIN YOUR BODY. WE BELIEVE THAT LIFTING 4 DAYS A WEEK IS SUFFICIENT. Below is the order that we believe works best and why: NOTE: We believe in doing two sets for each body part very heavy and between 8-10 reps. If you do not lift heavy, you do not breakdown muscle. The more you break it down, the more it wants to grow back harder, leaner and bigger.
**ABS and CALVES ARE THE TWO MUSCLE GROUPS THAT CAN BE WORKED DAILY. THEY CAN RECUPERATE DAILY AND DO NOT NEED THE REST LIKE OTHER MUSCLE GROUPS. Calves are used daily and abs are a huge core portion of our bodies that are constantly used but not worked enough. Make sure that you really are isolating the abs and pushing them to major fatigue. Also take appropriate rest between sets. At least one to two minutes.
| Monday = | Back/Rear Shoulders Abs/Calves/Cardio |
||
| Tuesday = | Chest/Front Shoulders Abs/Calves |
||
| Wednesday = | Cardio/Abs/Calves | ||
| Thursday = | Legs/Abs/Cardio | ||
| Friday = | Biceps/Triceps/Calves/Abs | ||
| Saturday = | Cardio/Calves/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
||||
| Min | Intensity | Feeling | ||
1 |
5 |
Warm up |
||
2 |
5 |
Warm up |
||
3 |
6 |
Starting to feel tension |
||
4 |
7 |
Feeling quite a burn |
||
5 |
8 |
Consistent burn |
||
6 |
9 |
Hurting Burn |
||
7 |
6 |
Starting to feel tension |
||
8 |
7 |
Feeling quite a burn |
||
9 |
8 |
Consistent burn |
||
10 |
9 |
Hurting Burn |
||
11 |
6 |
Starting to feel tension |
||
12 |
7 |
Feeling quite a burn |
||
13 |
8 |
Consistent burn |
||
14 |
9 |
Hurting Burn |
||
15 |
6 |
Starting to feel tension |
||
16 |
7 |
Feeling quite a burn |
||
17 |
8 |
Consistent burn |
||
18 |
9 |
Hurting Burn |
||
19 |
10 |
Should be Excruciating burn |
||
20 |
5 |
Rest and recuperate |
||
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
BACK |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Lower Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Upper Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
CHEST |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Upper Chest Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Lower Interior Chest |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Outside |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Front |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
LEGS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Quadriceps Front |
4 |
10 | + Weight Ea. Set |
1min |
Quadriceps Posterior |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
ARMS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Bi’s Interior |
4 |
10 | + Weight Ea. Set |
1min |
Bi’s Exterior |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
DIET/NUTRITION PLAN FOR MALE BODYBUILDER
|
Download Printable PDF Nutrition Plan/Daily Diary |
This diet is designed for a male bodybuilder to follow throughout the course of the year until 10wks. Before competition
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY OR 1 CHEAT MEAL… YOUR CHOICE |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY AND WITH SOME MEALS AS WANTED
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
Winning competition after competition feels great, but it even feels better when your body feels good!
I have been taking supplements for over 30 years. When I first tried The Body Evolution products, I was skeptical that they would work...BECAUSE THEY TASTE SO GOOD! It only took one month to find that not only do the products taste fantastic, but they work better than all other products available today. I get all of my daily vitamins, minerals, amino acids, daily fiber and protein in one shake. It makes life easy.
I am over 50 and feel like I am 25. I take all of The Body Evolution products but my favorite is Orange Cream Blended Whey. I probably put in 7-9 protein shakes a day and never tire of the taste. I CRAVE THESE PRODUCTS ALL DAY...EVERYDAY!!
I have seen HUGE muscle gains and my ability to stay lean is enhanced from The Body Evolution products. Winning competition after competition feels great, but it even feels better when your body feels good. My training, muscle recuperation and joint recuperation is key when competing. With 10 grams of glutamine in each shake, I always feel refreshed for my next workout. It also is really fun to compete and beat guys half my age. I could never do that without sound recuperation.
THERE IS NO BETTER SUPPLEMENT COMPANY TODAY THAN THE BODY EVOLUTION. Thanks for such a great product!
WORKOUT PLAN FOR FEMALE BODYBUILDER
|
Download Printable PDF Workout Plan |
For more healthy tips on bodybuilding visit: www.nationalgym.com or www.npcnewsonline.com
Bodybuilders want and have to look good on and offstage. We believe that the only way to BUILD-A-BODY is through lifting extremely heavy and breaking up body parts correctly. The muscle has to be torn appropriately and then fed continuously to create anabolism and growth. Cardiovascular exercise is also critical in raising fat burning zones and maintaining lean muscle tissue. A Bodybuilder should be training 6 days a week in order to get fantastic results.
**YOU DEFINATELY CAN OVERTRAIN YOUR BODY. WE BELIEVE THAT LIFTING 4 DAYS A WEEK IS SUFFICIENT. Below is the order that we believe works best and why: NOTE: We believe in doing two sets for each body part very heavy and between 8-10 reps. If you do not lift heavy, you do not breakdown muscle. The more you break it down, the more it wants to grow back harder, leaner and bigger.
**ABS and CALVES ARE THE TWO MUSCLE GROUPS THAT CAN BE WORKED DAILY. THEY CAN RECUPERATE DAILY AND DO NOT NEED THE REST LIKE OTHER MUSCLE GROUPS. Calves are used daily and abs are a huge core portion of our bodies that are constantly used but not worked enough. Make sure that you really are isolating the abs and pushing them to major fatigue. Also take appropriate rest between sets. At least one to two minutes.
| Monday = | Back/Rear Shoulders Abs/Calves/Cardio |
||
| Tuesday = | Chest/Front Shoulders Abs/Calves |
||
| Wednesday = | Cardio/Abs/Calves | ||
| Thursday = | Legs/Abs/Cardio | ||
| Friday = | Biceps/Triceps/Calves/Abs | ||
| Saturday = | Cardio/Calves/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
||||
| Min | Intensity | Feeling | ||
1 |
5 |
Warm up |
||
2 |
5 |
Warm up |
||
3 |
6 |
Starting to feel tension |
||
4 |
7 |
Feeling quite a burn |
||
5 |
8 |
Consistent burn |
||
6 |
9 |
Hurting Burn |
||
7 |
6 |
Starting to feel tension |
||
8 |
7 |
Feeling quite a burn |
||
9 |
8 |
Consistent burn |
||
10 |
9 |
Hurting Burn |
||
11 |
6 |
Starting to feel tension |
||
12 |
7 |
Feeling quite a burn |
||
13 |
8 |
Consistent burn |
||
14 |
9 |
Hurting Burn |
||
15 |
6 |
Starting to feel tension |
||
16 |
7 |
Feeling quite a burn |
||
17 |
8 |
Consistent burn |
||
18 |
9 |
Hurting Burn |
||
19 |
10 |
Should be Excruciating burn |
||
20 |
5 |
Rest and recuperate |
||
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
BACK |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Lower Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Upper Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
CHEST |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Upper Chest Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Lower Interior Chest |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Outside |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Front |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
LEGS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Quadriceps Front |
4 |
10 | + Weight Ea. Set |
1min |
Quadriceps Posterior |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
ARMS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Bi’s Interior |
4 |
10 | + Weight Ea. Set |
1min |
Bi’s Exterior |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
DIET/NUTRITION PLAN
FOR FEMALE BODYBUILDER
|
Download Printable PDF Nutrition Plan/Daily Diary |
This diet is designed for a female bodybuilder to follow throughout the course of the year until 10wks. Before competition.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY OR 1 CHEAT MEAL… YOUR CHOICE |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY AND WITH SOME MEALS AS WANTED
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
LOST 43 LBS. IN 6 MONTHS!!
35 year-old mother and now a fitness competitor “I was amazed when my body fat went from 26% to 12% so fast! These products work and taste so good.”
First of all, I would like to thank the owner of The Body Evolution for teaching me to be patient with my weight loss and to never give up even if body building can be challenging.
I never would have made it through all the dieting and stress if I didn't have such a great tasting product. I always look forward to having my in-between meals shake. They are very satisfying and very delicious. I like the shakes because they don't seem chalky or clumpy. They mix so well for me when I'm on the go.
Once I got my body used to eating more often and eating clean carbs I could feel the fat melt away and I could also feel my metabolism racing too. I started the program when I weighed 160 lbs., after having a baby. It was about October of 2002 when I started. I realized that there was no healthy way to lose weight quickly. You really have to tell yourself that it is going to take a lot of time if you want good results. At least give yourself a minimum of 12 weeks. I gave myself roughly 26 weeks to reach my goal.
My goal was to compete in my first body building show. By the time the show came around in April of 2003, I had lost 43 lbs. and my body fat was about 12%, maybe lower. I probably was too lean, but I felt amazing. I couldn't believe that I was able to get my body in those conditions. I was impressed by what you eat is what you get. I really do think you are what you eat. That's no lie!
I am very grateful for the experience and for such a great product to guide me through my journey and through my life. I will always be a supporter of The Body Evolution products and stand behind them fully. If any of you want to make any life changes in your health and the way you look and feel, this is a product you must turn to.
Just remember, BE PATIENT AND NEVER GIVE UP!
WORKOUT PLAN FOR TRIATHLETES
|
Download Printable PDF Workout Plan |
For more healthy tips for triathletes visit: www.triathletemag.com
TRIATHLETES combine all of the areas of fitness in such a beautiful way. Many look like bodybuilders, many like cyclists, many like runners, some like figure fitness models and others like powerlifters. Triathletes are always in great shape and have amazed us with their workout versatility. The TRIATHLETES WORKOUT PLAN has been designed to keep muscle active, agile and lean, while still building the lean muscle size. This workout combines the entire upper body one day and the entire lower body another. This gives the Triathlete enough rest time in-between for rest and recuperation. We recommend the two days of lifting and 6 full days of cardiovascular exercises between, cycling, swimming, running and spin classes. This workout also recommends abs daily to keep the core strong for muscle longevity and endurance.
| Monday = | Cycle Ride/Abs | ||
| Tuesday = | Upper Body/Run/Abs | ||
| Wednesday = | Swim/Abs | ||
| Thursday = | Spin Class/Lift Lower Body/Abs | ||
| Friday = | Cycle Ride/Abs | ||
| Saturday = | Swim/Cycle Ride/Run and Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BACK |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Back |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CHEST |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Chest |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BICEPS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Bicepts |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TRICEPS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Tricepts |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
SHOULDERS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Shoulders |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 54 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
QUADRICEPS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Qiadriceps |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
HAMSTRINGS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Hamstrings |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CALVES |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Calves |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
INNER THIGH/GROIN |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Inner Thigh/Groin |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 45 MINUTES |
|||
|
|
||
DIET/NUTRITION PLAN FOR TRIATHLETES
|
Download Printable PDF Nutrition Plan/Daily Diary |
WOMEN: Do exactly half of the man's suggestion on this diet below.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK / 1 FREE CHEAT WEEKEND |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
Years Riding - 5
Competed in Lotoja (2), Moab Adventure Race, Mountain Bike Racing (Perfect 10)
I have found that there are a number of products out there that can impact that way you perform in competitive sports. However, most are products that are really disguised by a good name or fancy labeling. I have tried many of these products and always seem to get a little here and a little there, but have not found the perfect combination. Body Evolution products have helped me to put the perfect combination together. Through using these products, I have performed better in each of the races I have competed in. Accomplishing my goals, and feeling good while working to finish. There is nothing better than finishing on top, and knowing you gave it everything you had. These products allow you to get the most out of your body, and push to the limit.
WORKOUT PLAN
WORKOUT PLAN FOR FIREMAN, POLICEMAN, ARMED SERVICES
|
Download Printable PDF Workout Plan |
This group of people is extremely important to all of us. If they are not in tip top shape, healthy and feeling well, they cannot perform their everyday duties. We take our hats off and salute all of them for every service rendered. This group of people has schedules all hours of the day. So, we have created a workout that is less than one hour. The Body Evolution fireman, policeman and armed services workout is designed to keep you lean, fit and gain lean muscle mass without becoming too big. This workout works you to fatigue and helps your muscles breakdown quickly and repair quickly.
This workout is designed to isolate the entire upper body in one separate day and the entire lower body on another day. NOTE: one week you will work the upper body two days and the next week you switch to the lower body for 2 days. You will continue to switch upper body and lower body workouts every other week.
| Monday = | Upper Body/Cardio/Abs | ||
| Tuesday = | Cardio/Abs and Calves | ||
| Wednesday = | Lower Body/Cardio/Abs | ||
| Thursday = | Cardio/Abs and Calves | ||
| Friday = | Upper Body/Cardio/Abs | ||
| Saturday = | Cardio/Abs and Calves | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: INCLINE PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: DIPS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: FRONT RAISES |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SHOULDER OR MILITARY PRESS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LAT PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SEATED ROWS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
BIs - LIFT - IE: STANDING BARBELL CURLS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMMER CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
TRIs - LIFT - IE: TRICEP PULL DOWNS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: FRENCH CURLS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 55 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LEG PRESS |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: SQUATS |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: LYING HAMSTRING CURL |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: HAMSTRING LUNGES |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| Reps | Intensity | Feeling | Rest |
LIFT - IE: SEATED CALF RAISE |
|||
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
LIFT - IE: STANDING CALF RAISE |
|||
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
||
2 |
FROG KICKS-15 |
||
3 |
LEG DOWN CRUNCHES-40 |
||
4 |
CROSSOVERS-30 either side |
||
TOTAL TIME: 45 MINUTES |
|||
|
|||
|
|||
| Min | Intensity | Feeling | |
1 |
5 |
Warm up |
|
2 |
5 |
Warm up |
|
3 |
6 |
Starting to feel tension |
|
4 |
7 |
Feeling quite a burn |
|
5 |
8 |
Consistent burn |
|
6 |
9 |
Hurting Burn |
|
7 |
6 |
Starting to feel tension |
|
8 |
7 |
Feeling quite a burn |
|
9 |
8 |
Consistent burn |
|
10 |
9 |
Hurting Burn |
|
11 |
6 |
Starting to feel tension |
|
12 |
7 |
Feeling quite a burn |
|
13 |
8 |
Consistent burn |
|
14 |
9 |
Hurting Burn |
|
15 |
6 |
Starting to feel tension |
|
16 |
7 |
Feeling quite a burn |
|
17 |
8 |
Consistent burn |
|
18 |
9 |
Hurting Burn |
|
19 |
10 |
Should be killing burn |
|
20 |
5 |
Rest and recuperate |
|
DIET/NUTRITION PLAN
DIET/NUTRITION PLAN FOR
FIRMEMAN, POLICEMAN, ARMED SERVICES
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY |
|
|
|
|
|
|
SUGGESTED SUPPLEMENTS
| EVOLVE MEAL REPLACEMENT 2X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
HEADLINE
Body Copy
WORKOUT PLAN FOR STRONGMAN COMPETITORS
|
Download Printable PDF Workout Plan |
For more strongman info visit: www.nastrongmaninc.com
STRONGMAN COMPETITORS lift the oddest things and place them in the oddest places. Strongman Competitors train in ways that most of would dream of. The Body Evolution recommends utilizing Powerlifting training along with Strongman training to achieve incredible Strongman results. Just like the Powerlifting workout, the Strongman Competitors workout is designed to hit high plateaus of weight with massive loads. Strongman is a very serious specific sport and we recommend anyone attempting powerlifting movements to consult with a Strongman trainer or Strongman association for advice. Our workout is a simple introductory Strongman workout incorporating 4 days of lifting and 6 days of Cardio. Cardiovascular plays a huge role in surpassing your competitor in Strongman events by providing extra endurance and speed.
| Monday = | Back/Rear Shoulders Abs/Calves/Cardio |
||
| Tuesday = | Chest/Front Shoulders/Cardio | ||
| Wednesday = | Cardio/Abs/REST | ||
| Thursday = | Legs/Cardio | ||
| Friday = | Biceps/Triceps/Calves/Abs/Cardio | ||
| Saturday = | Strongman Events | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
||||
| Min | Intensity | Feeling | ||
1 |
5 |
Warm up |
||
2 |
5 |
Warm up |
||
3 |
6 |
Starting to feel tension |
||
4 |
7 |
Feeling quite a burn |
||
5 |
8 |
Consistent burn |
||
6 |
9 |
Hurting Burn |
||
7 |
6 |
Starting to feel tension |
||
8 |
7 |
Feeling quite a burn |
||
9 |
8 |
Consistent burn |
||
10 |
9 |
Hurting Burn |
||
11 |
6 |
Starting to feel tension |
||
12 |
7 |
Feeling quite a burn |
||
13 |
8 |
Consistent burn |
||
14 |
9 |
Hurting Burn |
||
15 |
6 |
Starting to feel tension |
||
16 |
7 |
Feeling quite a burn |
||
17 |
8 |
Consistent burn |
||
18 |
9 |
Hurting Burn |
||
19 |
10 |
Should be Excruciating burn |
||
20 |
5 |
Rest and recuperate |
||
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
BACK |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Lower Back Exercise |
5 |
5,4,3, 2,1 |
+ Weight Ea. Set |
1min |
Upper Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
CHEST |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Upper Chest Exercise |
5 |
10,8,4 2,1 |
+ Weight Ea. Set |
1min |
Lower Interior Chest |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Outside |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Front |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
|
||||
LEGS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Quadriceps Front |
4 |
10 | + Weight Ea. Set |
1min |
Quadriceps Posterior |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
ARMS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Bi’s Interior |
4 |
10 | + Weight Ea. Set |
1min |
Bi’s Exterior |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
TIRE FLIP |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Tire Flip |
4 |
10 | + Weight Ea. Set |
2min |
TRUCK PULLS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Truck Pull |
4 |
1 |
|
3min |
FARMER CARRIES |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Farmer Carries |
4 |
10 | + Weight Ea. Set |
3min |
OVERHEAD LOG PRESS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Overhead Log Press |
4 |
1 | + Weight Ea. Set |
3min |
NOTE: THERE ARE MANY STRONGMAN TRAINING METHODS. INCLUDING STONES, YOKES, CHAINS, BARRELS, ETC. We are only recommending a few to help get you started. |
||||
|
||||
DIET/NUTRITION PLAN
FOR STRONGMAN COMPETITORS
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK/1 FULL FREE CHEAT WEEKEND |
|
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-5X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED 2 SERVINGS BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS 1 SERVING BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
THESE PRODUCTS REALLY WORK!
I’m Eric Lewis, amateur strongman competitor and I use these products everyday. I use Body Evolution MRP for bulking cycles, whey protein for maintaining or cutting weight, creatine with my pre-workout drink and glutamine throughout my day.
Accomplishments:
2008 — 4th place North American Strongman LW men
2007 — 5th place North American Strongman LW men
2004 — 7th place North American Strongman LW men
2003 — 1st place Bench press
1st place Deadlift United States Powerlifting Federation
Without Body Evolution products, I can honestly say my results and recuperation would be much less than the progression that I see daily. I love these products. Thanks Body Evolution!
WORKOUT PLAN FOR POWERLIFTERS
|
Download Printable PDF Workout Plan |
For over 6 years, The Body Evolution has sponsored and supported the sport of Powerlifting. There is only one word for this group of individuals…..POWER!! Powerlifters tear their muscle groups up more than any other group of people I know. They lift heavy and eat heavy. Try going to dinner with them. After your entrée, most of them are on their 2nd or 3rd. In spending years with Powerlifters, we have learned that they need to recuperate and recuperate well. Lifting most weight amounts that are more than cars, makes this group really strong and really special. The Powerlifter workout is designed to hit high plateaus of weight with massive loads. Powerlifting is a specific sport and we recommend anyone attempting powerlifting movements to consult with a Powerlifting trainer or Powerlifting association. Our workout is a simple introductory Powerlifting workout incorporating 4 days of lifting and 3 days of Cardio.
| Monday = | Back/Rear Shoulders Abs/Calves/Cardio |
||
| Tuesday = | Chest/Front Shoulders | ||
| Wednesday = | Cardio/Abs/REST | ||
| Thursday = | Legs | ||
| Friday = | Biceps/Triceps/Calves/Abs | ||
| Saturday = | Cardio | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
||||
| Min | Intensity | Feeling | ||
1 |
5 |
Warm up |
||
2 |
5 |
Warm up |
||
3 |
6 |
Starting to feel tension |
||
4 |
7 |
Feeling quite a burn |
||
5 |
8 |
Consistent burn |
||
6 |
9 |
Hurting Burn |
||
7 |
6 |
Starting to feel tension |
||
8 |
7 |
Feeling quite a burn |
||
9 |
8 |
Consistent burn |
||
10 |
9 |
Hurting Burn |
||
11 |
6 |
Starting to feel tension |
||
12 |
7 |
Feeling quite a burn |
||
13 |
8 |
Consistent burn |
||
14 |
9 |
Hurting Burn |
||
15 |
6 |
Starting to feel tension |
||
16 |
7 |
Feeling quite a burn |
||
17 |
8 |
Consistent burn |
||
18 |
9 |
Hurting Burn |
||
19 |
10 |
Should be Excruciating burn |
||
20 |
5 |
Rest and recuperate |
||
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
BACK |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Lower Back Exercise |
5 |
5,4,3, 2,1 |
+ Weight Ea. Set |
1min |
Upper Back Exercise |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
CHEST |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Upper Chest Exercise |
5 |
10,8,4 2,1 |
+ Weight Ea. Set |
1min |
Lower Interior Chest |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Outside |
4 |
10 | + Weight Ea. Set |
1min |
Front Shoulder Front |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
|
||||
LEGS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Quadriceps Front |
4 |
10 | + Weight Ea. Set |
1min |
Quadriceps Posterior |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
10 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
20 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
20 | Consistent Burn |
1min |
Behind head crossovers |
4 |
20 | Consistent Burn |
1min |
ARMS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Bi’s Interior |
4 |
10 | + Weight Ea. Set |
1min |
Bi’s Exterior |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Triceps |
4 |
10 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
CARDIO |
||||
|
||||
|
||||
DIET/NUTRITION PLAN FOR POWERLIFTERS
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK/1 FULL FREE CHEAT WEEKEND |
|
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-5X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED 2 SERVINGS BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS 1 SERVING BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
WABDL WORLD'S BEST LIFTER
"American National Record Holder and Multi Time World and National Champion EXCLUSIVELY USING EVOLVE!"
Simply put the Body Evolution has the highest quality, best absorbing, easiest mixing, best tasting supplements on the market today.
My name is David Edgell and as a professional in the health and fitness industry my word and reputation are everything to me, so you can understand that endorsing a product or even an entire line of products is kind of a big deal. I have been involved in physical fitness for over three decades. For two of those decades my involvement has been professional. My athletes and clients rely on my experience and knowledge to help them more fully realize their goals. More importantly I use my own body as a practical laboratory to help figure out what works and what is merely hype.
Since age eight I have been involved in athletics in some form or another. By experimenting with various sports I found that my true athletic passion resided in the strength sports. Muscle is the foundation for all other athletic pursuits! As a teen I found I had creative insight in the world of strength training. By age eighteen I was teaching college strength training courses, training for and competing in Powerlifting and Bodybuilding, and I was on my way to a bachelor degree in Exercise Science and Nutrition. These areas of training and education served to show me that nutritional science and athletics were miles apart. The substances that the human body needs for performance, especially athletic performance, and the powders and potions that various supplement companies were producing were not the same. Simply put supplement companies were making junk and ripping athletes off! I was so disillusioned by the garbage that was being produced and marketed that I stopped taking supplements.
In 2000 I was approached by the head of the Body Evolution and asked to try some supplements that he was developing. Quite frankly they had issues. They knew the direction that they needed to go, but like any work of art it needed more time and effort. After Beta testing and refining their products for a couple of years the Body Evolution started marketing what I consider to be the best thought out, highest quality line of supplements I had ever tried. Consider this: at the time of the introduction of the Body Evolution’s meal replacement I was only working out twice a week. I was so sore and beat up that I could not physically tolerate more work. That changed immediately and since that time I have trained 3, 4, 5, even 6 days per week. I am a world class Super Heavyweight powerlifter. I hold American records and have won several world championships. I am very careful to watch my strength levels and overtraining can be a terrible enemy. By using the Body Evolution products I train with more frequency, more intensity, less overtraining, and fewer injuries. My strength has increased by about 25% due to the use of the Body Evolution products. That is huge.
But what about my clients? Knowing how well thought out the BE products are I recommend them daily to my clients and to various others seeking nutritional and performance help. I have used them to help individuals gain muscle, drop body fat, drop bodyweight, improve stamina, and increase strength. My clients and training partners have won countless contests (football, wrestling, basketball, baseball, 5K running, 10K running, ½ marathons, marathons, strongman, Powerlifting, bodybuilding, track, martial arts, etc) by using the Body Evolution line.
But don’t take my word for it…pick up a bottle for yourself and put it to the test.
WORKOUT PLAN FOR TRAINERS
TRAINERS all have different viewpoints, techniques and training regiments. We will not include a training program for Trainers for this purpose as they are the experts. However, we will recommend our diet plans and workout schedules for them and their clients. Any trainer wanting to make money off of supplement sales with The Body Evolution Product line can become a direct distributor of our products. Simply contact us and we will give you all of the details.
DIET/NUTRITION PLAN FOR TRAINERS
|
Download Printable PDF Nutrition Plan/Daily Diary |
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY AND WITH SOME MEALS AS WANTED
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
20 YEAR VETERAN, WORLD CLASS TRAINER STATES
"Knowing how well thought out The Body Evolution products are I recommend them daily to my clients and to various others seeking nutritional and performance help."
Simply put the Body Evolution has the highest quality, best absorbing, easiest mixing, best tasting supplements on the market today.
My name is David Edgell and as a professional in the health and fitness industry my word and reputation are everything to me, so you can understand that endorsing a product or even an entire line of products is kind of a big deal. I have been involved in physical fitness for over three decades. For two of those decades my involvement has been professional. My athletes and clients rely on my experience and knowledge to help them more fully realize their goals. More importantly I use my own body as a practical laboratory to help figure out what works and what is merely hype.
Since age eight I have been involved in athletics in some form or another. By experimenting with various sports I found that my true athletic passion resided in the strength sports. Muscle is the foundation for all other athletic pursuits! As a teen I found I had creative insight in the world of strength training. By age eighteen I was teaching college strength training courses, training for and competing in Powerlifting and Bodybuilding, and I was on my way to a bachelor degree in Exercise Science and Nutrition. These areas of training and education served to show me that nutritional science and athletics were miles apart. The substances that the human body needs for performance, especially athletic performance, and the powders and potions that various supplement companies were producing were not the same. Simply put supplement companies were making junk and ripping athletes off! I was so disillusioned by the garbage that was being produced and marketed that I stopped taking supplements.
In 2000 I was approached by the head of the Body Evolution and asked to try some supplements that he was developing. Quite frankly they had issues. They knew the direction that they needed to go, but like any work of art it needed more time and effort. After Beta testing and refining their products for a couple of years the Body Evolution started marketing what I consider to be the best thought out, highest quality line of supplements I had ever tried. Consider this: at the time of the introduction of the Body Evolution’s meal replacement I was only working out twice a week. I was so sore and beat up that I could not physically tolerate more work. That changed immediately and since that time I have trained 3, 4, 5, even 6 days per week. I am a world class Super Heavyweight powerlifter. I hold American records and have won several world championships. I am very careful to watch my strength levels and overtraining can be a terrible enemy. By using the Body Evolution products I train with more frequency, more intensity, less overtraining, and fewer injuries. My strength has increased by about 25% due to the use of the Body Evolution products. That is huge.
But what about my clients? Knowing how well thought out the BE products are I recommend them daily to my clients and to various others seeking nutritional and performance help. I have used them to help individuals gain muscle, drop body fat, drop bodyweight, improve stamina, and increase strength. My clients and training partners have won countless contests (football, wrestling, basketball, baseball, 5K running, 10K running, ½ marathons, marathons, strongman, Powerlifting, bodybuilding, track, martial arts, etc) by using the Body Evolution line.
But don’t take my word for it…pick up a bottle for yourself and put it to the test.
WORKOUT PLAN FOR FIGURE FITNESS
|
Download Printable PDF Workout PLan |
For more figure fitness info visit: www.figurerx.com or www.shape.com
FIGURE FITNESS WOMEN want to have that sculpted, lean and hard body look. They do not want too much muscle. Just enough to make heads turn and to feel great. We believe in pushing the muscles to an advanced fatigue stage with a few more reps and focusing on each group independently. We also recommend daily cardio for at least 30 minutes to keep fat levels low and fat burning capacities high. Interval Cardio Training is the number one way to achieve this. Figure Fitness Women always seem to have the best bodies on and off stage. The Body Evolution Figure Fitness program helps you become Metabolic vs. Catabolic in a number of weeks if followed correctly.
**YOU DEFINATELY CAN OVERTRAIN YOUR BODY. WE BELIEVE THAT LIFTING 4 DAYS A WEEK IS SUFFICIENT. Below is the order that we believe works best and why: NOTE: We believe in doing two sets for each body part fairly heavy and between 12-15 reps. If you do not lift heavy, you do not breakdown muscle. The more you break it down, the more it wants to grow back harder, leaner and bigger.
**ABS and CALVES ARE THE TWO MUSCLE GROUPS THAT CAN BE WORKED DAILY. THEY CAN RECUPERATE DAILY AND DO NOT NEED THE REST LIKE OTHER MUSCLE GROUPS. Calves are used daily and abs are a huge core portion of our bodies that are constantly used but not worked enough. Make sure that you really are isolating the abs and pushing them to major fatigue. Also take appropriate rest between sets. At least one to two minutes.
| Monday = | Back/Rear Shoulders Abs/Calves/Cardio |
||
| Tuesday = | Chest/Front Shoulders Abs/Calves |
||
| Wednesday = | Cardio/Abs/Calves | ||
| Thursday = | Legs/Abs/Cardio | ||
| Friday = | Biceps/Triceps/Calves/Abs | ||
| Saturday = | Cardio/Calves/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
||||
| Min | Intensity | Feeling | ||
1 |
5 |
Warm up |
||
2 |
5 |
Warm up |
||
3 |
6 |
Starting to feel tension |
||
4 |
7 |
Feeling quite a burn |
||
5 |
8 |
Consistent burn |
||
6 |
9 |
Hurting Burn |
||
7 |
6 |
Starting to feel tension |
||
8 |
7 |
Feeling quite a burn |
||
9 |
8 |
Consistent burn |
||
10 |
9 |
Hurting Burn |
||
11 |
6 |
Starting to feel tension |
||
12 |
7 |
Feeling quite a burn |
||
13 |
8 |
Consistent burn |
||
14 |
9 |
Hurting Burn |
||
15 |
6 |
Starting to feel tension |
||
16 |
7 |
Feeling quite a burn |
||
17 |
8 |
Consistent burn |
||
18 |
9 |
Hurting Burn |
||
19 |
10 |
Should be Excruciating burn |
||
20 |
5 |
Rest and recuperate |
||
21 |
6 |
Starting to feel tension |
||
22 |
7 |
Feeling quite a burn |
||
23 |
8 |
Consistent burn |
||
24 |
9 |
Hurting Burn |
||
25 |
6 |
Starting to feel tension |
||
26 |
7 |
Feeling quite a burn |
||
27 |
8 |
Consistent burn |
||
28 |
9 |
Hurting Burn |
||
29 |
10 |
Should be Excruciating burn |
||
30 |
5 |
Rest and recuperate |
||
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
BACK |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Lower Back Exercise |
4 |
12 | + Weight Ea. Set |
1min |
Upper Back Exercise |
4 |
12 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
12 | + Weight Ea. Set |
1min |
Rear Shoulder |
4 |
12 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
CHEST |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Upper Chest Exercise |
4 |
12 | + Weight Ea. Set |
1min |
Lower Interior Chest |
4 |
12 | + Weight Ea. Set |
1min |
Front Shoulder Outside |
4 |
12 | + Weight Ea. Set |
1min |
Front Shoulder Front |
4 |
12 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
LEGS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Quadriceps Front |
4 |
12 | + Weight Ea. Set |
1min |
Quadriceps Posterior |
4 |
12 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
12 | + Weight Ea. Set |
1min |
Hamstrings |
4 |
12 | + Weight Ea. Set |
1min |
|
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
ARMS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Bi’s Interior |
4 |
12 | + Weight Ea. Set |
1min |
Bi’s Exterior |
4 |
12 | + Weight Ea. Set |
1min |
Triceps |
4 |
12 | + Weight Ea. Set |
1min |
Triceps |
4 |
12 | + Weight Ea. Set |
1min |
Calves |
4 |
20 | Heavy All |
1min |
CARDIO/CALVES/ABS |
||||
ABS |
||||
| Exercise | Sets | Reps | Feeling | Rest |
Feet Up Crunches |
4 |
40 | Consistent Burn |
1min |
Frog Kicks |
4 |
20 | Consistent Burn |
1min |
Feet Down Crunches |
4 |
40 | Consistent Burn |
1min |
Behind head crossovers |
4 |
30 | Consistent Burn |
1min |
Calves |
4 |
20 | Heavy All |
1min |
|
||||
|
||||
DIET/NUTRITION PLAN FOR FIGURE FITNESS
|
Download Printable PDF Nutrition Plan/Daily Diary |
This diet is designed to follow throughout the course of the year until 10wks Before competition.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/1 FULL FREE CHEAT DAY OR 1 CHEAT MEAL…YOUR CHOICE |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY AND SOME MEALS AS WANTED
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
The Body Evolution products have literally changed my life!
I was trying to lose weight for so many years but I could never find a protein meal replacement that I could stick with. I used to dread having to choke down another shake. They would never mix properly, or I would end up having an embarrassing case of gas. Just what a woman training for a figure contest doesn’t need!
When I found the Body Evolution products I was skeptical thinking it would be just another meal replacement powder that I would have to choke down. I was so surprised when I had my first shake. Not only did it mix completely with only a couple of shakes but it tasted WONDERFUL! I am not just saying that either—this is the best tasting meal replacement powder I have ever had. I am sensitive to dairy and I was able to drink Evolve Meal Replacement without any embarrassing digestive side effects.
When I found out that Evolve Meal Replacement has all of the essential vitamins and minerals needed in a day I knew I did not have to take my multivitamins anymore, which saved me a lot of money. It also has glutamine which is like a mini repair system for all your sore muscles after a hard work out. I noticed that my hair and nails were growing a lot faster and my body was changing before my eyes. The protein was so delicious and easy to drink I would find myself craving a shake instead of junk food—which in turn helped me lose even more weight and build a strong muscular physique. I knew that in order to attain my goal of being a figure competitor I would have to have a clean diet, plenty of exercise and Evolve Meal Replacement. Following these steps has enabled me to not only compete, but attain my goal of placing in the Northern States Figure contest.
I truly love Evolve Meal Replacement! My kids love it to, they will drink a shake before school in the morning and it makes a great snack for when they get home. I feel so much better knowing they are getting the nutrition they need for their growing bodies as well. Everyone I have recommended it to is so impressed with the product and they become a customer for life.
The Body Evolution has helped me transform into what I thought was impossible to achieve, and because of that I have been able to make a life long change that includes exactly what my body needs to stay healthy.
Thank you Body Evolution—your product ROCKS!
WORKOUT PLAN FOR MOUNTAIN BIKERS
|
Download Printable PDF Workout Plan |
For more mountain biking info visit: www.biking.comor www.cycling.com
MOUNTAIN BIKERS are as lean and mean as the mountains they climb. They do not like to stop during a ride and they live for quick change. The Body Evolution only recommends two days a week for lifting with Mountain Bikers. I mean, c’mon they want to be on the mountain...not in the gym. One day will be Upper Body and the other will be lower body. We will isolate the muscle for leanness and tone, endurance and strength.
| Monday = | Mountain Ride/Abs | ||
| Tuesday = | Spin Class/Upper Body/Abs | ||
| Wednesday = | Mountain Ride/Abs | ||
| Thursday = | Spin Class Lift Lower Body/Abs |
||
| Friday = | Mountain Ride/Abs | ||
| Saturday = | Mountain Ride/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BACK |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Back |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CHEST |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Chest |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Bicepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TRICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Tricepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
SHOULDERS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Shoulders |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 54 MINUTES |
|||
|
|||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
QUADRICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Qiadriceps |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
HAMSTRINGS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Hamstrings |
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12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
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CALVES |
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12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Calves |
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12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
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INNER THIGH/GROIN |
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12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Inner Thigh/Groin |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 45 MINUTES |
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DIET/NUTRITION PLAN FOR MOUNTAIN BIKER
|
Download Printable PDF Nutrition Plan/Daily Diary |
WOMEN: Do exactly half of the mans suggestion on this diet below.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK / 1 FREE CHEAT WEEKEND |
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| EVOLVE MEAL REPLACEMENT 2-3X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT OR DURING RIDE.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT OR DURING.
Suggested Retail: $59.99 Your Cost: $49.95 |
Seasoned Mountain Biker blows away competition using The Body Evolution products!
When it comes to Mtn. Biking supplements are extremely important. The sport is not consistent at all in that it involves different trails which have different technical challenges, hills climbs, and at times; “pure spinning.” Another difficulty that Mtn. Bike athletes experience is elevation gain. There are trails where you will end up easily at 10,000 ft and that can do a trick on your body affecting lactic acid levels, and blood and oxygen levels.
I biked for a number of years without supplements and had horrible recovery and seemed to bonk early in the season. I then tried the Body Evolution products when they were introduced, using their Creatine and Whey Protein. The Whey Protein is simply an amazing product and very easy to use. I noticed immediate results in my recovery and had very limited if any muscle pain. Over the years I have biked with beginners to pros to the intensity of Air Force fighter Pilots. I have blown them all away many times on hill climbs, and technical challenges, due to increased strength, stamina, lean muscle increase, and again amazing post-ride recoveries.
I have also over the years tried many products, and as recently as the summer of 2008 I experimented with products from the big names in the supplement industry. Let’s set the record straight; all they are is big names with big price tags. Some products never gave consistent absorption and or benefit from the products, others tasted awful, and none of them gave me the post-ride recovery or lean muscle mass gain that the Body Evolution Whey Protein has given me. With Glutamine, the finest quality of whey available on the market, many proprietary ingredients, and true professional athletes testing and developing the products, there is no other smart choice. Body Evolution is it.
WORKOUT PLAN FOR CYCLISTS
|
Download Printable PDF Workout Plan |
For more cycling info visit: www.biking.comor www.cycling.com
CYCLISTS are lean and mean. The Body Evolution only recommends two days a week for lifting with Cyclists. I mean, c’mon they want to be on the road...not in the gym. One day will be Upper Body and the other will be lower body. We will isolate the muscle for leanness and tone, endurance and strength.
| Monday = | Cycle Ride/Abs | ||
| Tuesday = | Spin Class/Upper Body/Run/Abs | ||
| Wednesday = | Cycle Ride/Abs | ||
| Thursday = | Spin Class/Lift Lower Body/Abs | ||
| Friday = | Cycle Ride/Abs | ||
| Saturday = | Cycle Ride/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
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| Reps | Intensity | Feeling | Rest |
ABS |
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15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
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BACK |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Back |
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15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CHEST |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Chest |
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15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
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BICEPS |
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15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Bicepts |
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15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TRICEPS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Tricepts |
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15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
SHOULDERS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Shoulders |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 54 MINUTES |
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|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
QUADRICEPS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Qiadriceps |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
HAMSTRINGS |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Hamstrings |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CALVES |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Calves |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
INNER THIGH/GROIN |
|||
15 |
5 |
Warm up |
1min |
15 |
6 |
Starting to feel tension |
1min |
Switch workout for Inner Thigh/Groin |
|||
15 |
7 |
Feeling quite a burn |
1min |
15 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TOTAL TIME: 45 MINUTES |
|||
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DIET/NUTRITION PLAN FOR CYCLIST
|
Download Printable PDF Nutrition Plan/Daily Diary |
WOMEN: Do exactly half of the mans suggestion on this diet below.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 5 DAYS A WEEK / 1 FREE CHEAT WEEKEND |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
Years Riding - 5
Competed in Lotoja (2), Moab Adventure Race, Mountain Bike Racing (Perfect 10)
I have found that there are a number of products out there that can impact that way you perform in competitive sports. However, most are products that are really disguised by a good name or fancy labeling. I have tried many of these products and always seem to get a little here and a little there, but have not found the perfect combination. Body Evolution products have helped me to put the perfect combination together. Through using these products, I have performed better in each of the races I have competed in. Accomplishing my goals, and feeling good while working to finish. There is nothing better than finishing on top, and knowing you gave it everything you had. These products allow you to get the most out of your body, and push to the limit.
WORKOUT PLAN FOR RUNNERS
|
Download Printable PDF Workout Plan |
For more runners info visit: www.runnersworld.com
Runners are resilient and brilliant in their workouts. They build themselves an incredible immunity to pain and muscle fatigue. They also use their entire bodies to push through their runs and particular workout schedules. One runner told us “Don’t think your upper body, does not need a workout or get worked if you are a runner. It needs to be just as strong if not stronger than your lower body.”
With this being said, The Body Evolution recommends a workout program designed to keep you lean, fit and gain lean muscle mass without becoming too big. This way, a runner can still run, but with greater strength and endurance.
The runner workout is designed to isolate the entire upper body in one separate day and the entire lower body on another day. NOTE: one week you will work the upper body two days and the next week you switch to the lower body for 2 days. You will continue to switch upper body and lower body workouts every other week. We believe this will give the runner one week to train longer and harder for a race and be able to recuperate.
| Monday = | Upper Body/Abs/RUN | ||
| Tuesday = | Abs and Calves/RUN | ||
| Wednesday = | Lower Body/Abs/RUN | ||
| Thursday = | Abs and Calves/RUN | ||
| Friday = | Upper Body/Abs/RUN | ||
| Saturday = | Abs and Calves/RUN | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
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| Reps | Intensity | Feeling | Rest |
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
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2 |
FROG KICKS-15 |
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3 |
LEG DOWN CRUNCHES-40 |
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4 |
CROSSOVERS-30 either side |
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| Reps | Intensity | Feeling | Rest |
12 |
5 |
Warm up |
1min |
10 |
6 |
Starting to feel tension |
1min |
8 |
7 |
Feeling quite a burn |
1min |
6 |
8 |
Consistent burn |
1min |
12 |
9 |
Hurting burn (reduce weight) |
No rest |
12 |
10 |
Excruciating burn (different lift) |
2min |
|
| 4 Sets of the Following Order | |||
1 |
LEG UP CRUNCHES-40 |
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2 |
FROG KICKS-15 |
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3 |
LEG DOWN CRUNCHES-40 |
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4 |
CROSSOVERS-30 either side |
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DIET/NUTRITION PLAN FOR RUNNERS
|
Download Printable PDF Nutrition Plan/Daily Diary |
WOMEN: Do exactly half of the mans suggestion on this diet below.
As with any diet, consult your physician or licensed qualified health care professional before starting. The Body Evolution does not guarantee or claim any health effects from the following RECOMMENDED diet.
| TIME PERIOD: 6 DAYS A WEEK/ 1 FREE CHEAT DAY |
|
|
|
|
|
|
| EVOLVE MEAL REPLACEMENT 2-3X A DAY AND WITH SOME MEALS AS WANTED
Suggested Retail: $59.99 Your Cost: $49.95 |
| BLENDED WHEY IMMEDIATELY AFTER WORKOUT AND LAST MEAL BEFORE BEDTIME.
Suggested Retail: $59.99 Your Cost: $49.95 |
| GLUTAMINE EMPOWERED BEFORE AND AFTER YOUR WORKOUT AND BEFORE BEDTIME.
Suggested Retail: $45.49 Your Cost: $49.95 |
| CREATINE POWER PLUS BEFORE AND AFTER WORKOUT.
Suggested Retail: $59.99 Your Cost: $49.95 |
| BOOM POWER RUSH BEFORE WORKOUT/DURING RUN.
Suggested Retail: $59.99 Your Cost: $49.95 |
Semi-Professional runner places 1st with the help of The Body Evolution!
I’ve been running since I was about 15 years old. Wow, that’s 10 years now! I ran track and competed with the cross-country team for a few years in High School. During this time is when I really developed a love for the sport. Racing was a total rush! It was very addictive and I always looked forward to the next.
Soon after those years, I began entering local races, just a 5k here and there. I learned quickly that the running community was very supportive and filled with great people. After I had my daughter in March of 2007, I quickly got back into shape by resuming my running regimen. Then I decided to step it up. For the last two years I have really grown as an athlete. I pushed myself to enter not only more races, but more challenging ones. I started to increase my mileage and soon I could run 10 miles or more with no problem. I entered 10k’s, 10 mile races and half marathons.
This year (’08), I ran my first marathon! I finished under 4 hours and was very proud. However, I wanted to be better. I wanted to be faster. I wanted to be stronger. I wanted to improve my running so I decided to take a look at my diet. I thought maybe if I put better “fuel” in me I could accomplish a lot more with all of the training I was putting in. That’s when I talked with Jason and began The Body Evolution eating plan. I got rid of all the enriched processed foods I was consuming and replaced them with whole foods and whole grains. I even added vegetables. That was a huge deal for me! I probably only ate veggies once or twice a month!
Jason started me on the “clean” diet as well as his Meal Replacement Shake. Yum! It actually tastes great! My personal favorite is the Orange Cream. I eat 3 square meals a day and supplement with the Evolve Meal Replacement twice a day. What a difference it has made!
Not only do I look and feel better, but my running time is improving! I run about 40-50 miles a week and I weight train for a half hour 4-5 days. That combined with my new and improved diet is quickly taking my running to another level. Recently I took first place in the Garden of Eden 10 mile race. I’m used to taking 2nd or 3rd in most races, so to take 1st place was amazing! I love it and I look forward to continued improvement. Thanks Jason and thanks Evolve.
WORKOUT PLAN FOR A BUSINESS PERSON
|
Download Printable PDF Workout Plan |
For more businessperson info visit: www.forbes.com
PROFESSIONAL BUSINESS PEOPLE want all of the energy they can get to build their career and business. They usually are not looking to be the next great bodybuilder or professional runner. They want something effective, fast and worthy of making them feel and look good. THE PROFESSIONAL BUSINESSPERSON workout is designed to hit all body parts with lifting weights in their workout 2 times a week. We also will recommend 3 days of cardiovascular exercise. This workout isolates a total of 5 days. We recommend this in comparison to a 5 day work week. Each workout, each day should help energy stay high and fat stay low .
| Monday = | Cardio/Abs | ||
| Tuesday = | Lift Upper Body/Abs | ||
| Wednesday = | Cardio/Abs | ||
| Thursday = | Lift Lower Body/Abs | ||
| Friday = | Cardio/Abs | ||
| Saturday = | Cardio/Abs | ||
| Sunday = | Rest | ||
| WORKOUT SCHEDULE AS FOLLOWS | |||
|
|||
| Reps | Intensity | Feeling | Rest |
ABS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Abs |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BACK |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Back |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
CHEST |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Chest |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
BICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Bicepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
TRICEPS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Tricepts |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||
SHOULDERS |
|||
12 |
5 |
Warm up |
1min |
12 |
6 |
Starting to feel tension |
1min |
Switch workout for Shoulders |
|||
12 |
7 |
Feeling quite a burn |
1min |
12 |
8 |
Consistent Burn |
1min |
REST FOR 1 MINUTE BEFORE MOVING ON |
|||