27 Days Program Ripped as Steel

DAY 1:

TRAINING: 30′ cardio – leg/abs/lower back/bicep/chest

NUTRITION: 350 gr. carbohydrates – 200 gr. protein – high water intake


DAY 2:

TRAINING: 30′ cardio – leg/abs/lower back/tricep/back/shoulder

NUTRITION: 300 gr. carbohydrates – 225 gr. protein – high water intake


DAY 3:

TRAINING: 30′ cardio – leg/abs/lower back/bicep/chest

NUTRITION: 250 gr. carbohydrates – 250 gr. protein – high water intake


DAY 4:

TRAINING: 30′ cardio – leg/abs/lower back/tricep/back/shoulder

NUTRITION: 200 gr. carbohydrates – 275 gr. protein – high water intake


DAY 5:

TRAINING: 30′ cardio – leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 300 gr. protein – high water intake


DAY 6:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/tricep/back/shoulder

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner


DAY 7:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner


DAY 8:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio – leg/abs/lower back/tricep/back/shoulder

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner


DAY 9:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio – leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner


DAY 10:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio – leg/abs/lower back/tricep/back/shoulder

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner


DAY 11:

TRAINING: no cardio – leg/abs/lower back/bicep/chest

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake –  no more olive oil


DAY 12:

TRAINING: no cardio – leg/abs/lower back/tricep/back/shoulder

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake –  no more olive oil


DAY 13:

TRAINING: no cardio – leg/abs/lower back/bicep/chest

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake –  no more olive oil


DAY 14:

TRAINING: 30′ cardio – leg/abs/lower back/triceps/back/shoulder

NUTRITION: 88 gr. carbohydrates – 200 gr. protein – high water intake

SUPPLEMENTS: 2 coffe + 1 gr. L-acetylcarnitine before breakfast – 1 gr. L-acetylcarnitine before evening workout


DAY 15:

TRAINING: 30′ cardio – leg/abs/lower back/biceps/chest

NUTRITION: 88 gr. carbohydrates – 225 gr. protein – high water intake

SUPPLEMENTS: 2 coffe + 1 gr. L-acetylcarnitine before breakfast – 1 gr. L-acetylcarnitine before evening workout


DAY 16:

TRAINING: 30′ cardio – leg/abs/lower back/triceps/back/shoulder

NUTRITION: 88 gr. carbohydrates – 200 gr. protein – high water intake

SUPPLEMENTS: 2 coffe + 1 gr. L-acetylcarnitine before breakfast – 1 gr. L-acetylcarnitine before evening workout


DAY 17:

TRAINING: 30′ cardio – leg/abs/lower back/biceps/chest

NUTRITION: 175 gr. carbohydrates – 275 gr. protein – high water intake

SUPPLEMENTS: 2 coffe + 1 gr. L-acetylcarnitine before breakfast – 1 gr. L-acetylcarnitine before evening workout


DAY 18:

TRAINING: 30′ cardio – leg/abs/lower back/triceps/back/shoulder

NUTRITION: 175 gr. carbohydrates – 300 gr. protein – high water intake

SUPPLEMENTS: 2 coffe + 1 gr. L-acetylcarnitine before breakfast – 1 gr. L-acetylcarnitine before evening workout


DAY 19:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner

SUPPLEMENTS: 2 coffe + 8 gr. L-glutamine for cardio before breakfast – 2 gr. L-acetylcarnitine + 8 gr. L-glutamine for cardio before evening workout


DAY 20:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/tricep/back/shoulder

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner

SUPPLEMENTS: 2 coffe + 8 gr. L-glutamine for cardio before breakfast – 2 gr. L-acetylcarnitine + 8 gr. L-glutamine for cardio before evening workout


DAY 21:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner

SUPPLEMENTS: 2 coffe + 8 gr. L-glutamine for cardio before breakfast – 2 gr. L-acetylcarnitine + 8 gr. L-glutamine for cardio before evening workout


DAY 22:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/triceps/back/shoulder

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner

SUPPLEMENTS: 2 coffe + 8 gr. L-glutamine for cardio before breakfast – 2 gr. L-acetylcarnitine + 8 gr. L-glutamine for cardio before evening workout


DAY 23:

TRAINING: 30′ cardio before breakfast///evening 30′ cardio-leg/abs/lower back/bicep/chest

NUTRITION: 175 gr. carbohydrates – 250 gr. protein – low water intake –  1,5 table spoon olive oil lunch and 1,5 table spoon olive oil dinner

SUPPLEMENTS: 2 coffe + 8 gr. L-glutamine for cardio before breakfast – 2 gr. L-acetylcarnitine + 8 gr. L-glutamine for cardio before evening workout


DAY 24:

TRAINING: leg/abs/lower back/triceps/back/shoulder

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake

SUPPLEMENTS: 20 gr. creatine in 4 different portions (5 gr. per portion) during the day – morning / lunch / pre-workout / post-workout


DAY 25:

TRAINING: leg/abs/lower back/biceps/chest

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake

SUPPLEMENTS: 20 gr. creatine in 4 different portions (5 gr. per portion) during the day – morning / lunch / pre-workout / post-workout


DAY 26:

TRAINING: leg/abs/lower back/triceps/back/shoulder

NUTRITION: 525 gr. carbohydrates – 200 gr. protein – low water intake

SUPPLEMENTS: 20 gr. creatine in 4 different portions (5 gr. per portion) during the day – morning / lunch / pre-workout / post-workout


DAY 27:

TRAINING: leg/abs/lower back/biceps/chest

NUTRITION: 175 gr. carbohydrates – 200 gr. protein – medium water intake