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5 months ago

C3 BINDER INFORMATION

Meal 1: Vegetable Omelet

Meal 1: Vegetable Omelet or 2/3 Hardboiled Eggs Green Tea or any other Herbal Tea or Coffee ****C3 Fitness Meal Plan***** Meal 2: 1 serving of tuna with 1/3 of a medium sized avocado, 12-15 nuts (walnuts or almonds) Or 1 tuna serving on a bed of mixed greens or lettuce (veggie tuna wrap) and nuts Or 3 Tbsp. of guacamole on romaine lettuce leaves with chia seeds and nuts. Drink 16oz of water Meal 3: 4oz of chicken or turkey breast or wild-caught fish and steamed or sautéed veggies or a large salad. Drink 16oz water Meal 4: - Drink before evening workout if workout was not done in the morning. Protein shake, 25-30g protein powder, 3-4 raspberries or strawberries or blackberries or half a Kiwi. 8-10oz of unsweetened vanilla almond or cashew milk. Meal 5: After evening workout. 4oz chicken or turkey breast, or lean meat, or wild-caught cod, tuna, salmon, flounder, haddock or snapper. Add 1.5 cups of steamed or sautéed veggies or a large salad. Drink Green Tea 12oz Late Snack: Optional, ok to skip if you are not hungry... 1 cup of 2% cottage cheese and 3 strawberries or 4 raspberries or 1/3 cup of blueberries. OR 1 cup of low sugar organic Greek yogurt (6 or 7gm of sugar), Dannon Light and Fit Greek is second option if you don't have the organic brand. ————————————————————————————————————————————————— **Carbs consumption is associated with water weight retention. This plan will help you lose the water weight, decrease your sugar cravings, and change your taste buds sensitivity to sugar.** ***Asparagus, broccoli, cauliflower, kale, collard greens, spinach, romaine lettuce, Brussels sprouts are all great choices here*** It's Ok to substitute with other veggies for variety except the veggies on the “NO LIST” (no corn or legumes, no sugary fruits, no refine sugar at all, No sodas, no alcohol) **** Take a fat burner and a multi-vitamin **** (This will help boost metabolism, detox the liver so that it's more efficient at burning fat, and decrease inflammation, free radicals and cellular oxidative stress in the body by increasing antioxidants level) *****Take an Omega 3 supplement in the evening***** Omega 3 is absorbed best at night. This will improve you liver breakdown of fats... This plan really works!!! Try and stick to the plan as best as possible. You got this!!! Make it happen!!!

C3 Fitness Full-Body Workout Plan Description Sets Reps Comments Cardio 1 1 30-45 minutes or 1-2 miles-Treadmill Push-Ups 2 5-15 Dumbbell Curls 5 20 Plank 4 1 30-45 seconds Tricep Kickbacks 4 25 Squats 4 25 Wall Squats 4 1 45-60 seconds Dumbbell Shoulder Raises 4 15 Knee-Ups 3 25 Each Leg "Jesus" Breathing 4 1 30-45 seconds

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