JON HARRIS

NATURAL BODYBUILDER

REGULAR TRAINING WEEK

MONDAY

Gym: Back, rear delts

TUESDAY

Gym: Chest, shoulders, abs

WEDNESDAY

30 mins intense cardio

THURSDAY

Gym: Quads, hamstrings

FRIDAY

Gym: Biceps, triceps, calves

SATURDAY

Rest

SUNDAY

Rest.

TRAINING TIP

Find ways to make exercises harder and stricter, forcing you to use less weight. Many people train with sloppy form and too much weight. Perfect form is crucial to making optimal gains and preventing injury.

IDEAL MEAL PLAN - 1 DAY

BREAKFAST

100g oats, 50g Promax, Protrient, 1g Vitamin C, Omega-3 supplement

SNACK

1 apple, 1 Promax Meal bar

LUNCH

Sandwich made with 2 slices multigrain bread, a sliced chicken breast and mixed salad

PRE WORKOUT

10g Glutamax 300

POST WORKOUT

50g Cyclone, 1g Vitamin C, Omega-3 supplement, 1 banana

EVENING MEAL

Steamed salmon fillet with a large baked potato and mixed vegetables

SNACK

Handful of mixed nuts. Low-fat yoghurt.

JON’S ADDITIONAL DIET NOTES

To lose weight, gradually reduce the carbs in your diet, starting from your last meal and working inwards as the diet progresses. To gain weight, add more complex carbs to your diet, like potatoes, fruit and whole grains, and consider using a meal replacement like Promax Meal. Add 2 daily servings of an Omega-3 enriched oil blend to your diet for optimal health. Mix with your protein powder to make a “slow-release” protein if needed.