Salvatore Inserra
12 week body recomposition
1/3
1 up nutrition.
1 up nutrition.
Wake up
1 capsule 1up Nutrition - Pro Test (another capsule to be taken 6hr later)
1 serve of The Real Thing - Active Body Stack DISCOUNT CODE : RYAN for 20% off - CLICK HERE
1 serve of The Real Thing - Active Body Stack DISCOUNT CODE : RYAN for 20% off - CLICK HERE
1 Serve 1up Nutrition His Daily Cleanse (if you are feeling bloated, have another serve before bed)
1 Serve 1up Nutrition - L-Carnitine
Meal 1 - Breakfast Calories Carbs Fat Protein
3 x eggs - Can add handful of vegetables (mushroom,
210 0 15 18
capsicum, tomato (examples.)
50g quick oats (raw weight) - Can add sugar free topping and
190 28 4 6
cinnamon & stevia,
Meal 2 - Snack
1 x 100g raw measurement of Blueberries or Raspberries 57 14 0 1
1 x 30g Macadamia nuts (or) Pecan Nuts 196 2 20 2
Meal 3 - Lunch
200g chicken breast or 180g lean beef mince /rump steak or
260 0 4 56
220g white fish/prawns
1 x 200g RAW measurement Vegetables; Broccoli, Brussel Sprouts,
Cabbage, Capsicum, Carrot, Green Beans, Kale, Lettuce, Rocket, 46 5 2 2
Silverbeet, Spinach, Squash, Tomato, Choy Sum (OR) Zucchini
1 x 150g basmati rice or white/sweet potato 198 39 2 3
Meal 4 - Pre workout meal
1 x 250ml almond milk (unsweetened) 60 8 2 1
1 scoop 1up Nutrition - Whey Protein 110 1 2 25
50g cereal (rice bubbles, coco pops or similar) 199 43 0 4
Workout
Consumed 20mins to 30mins before your workout: 1 serve 1up Nutrition - All in one pre workout
Consumed during your workout: 1 serve 1up Nutrition - BCAA’s
Meal 5 - Dinner - post workout meal
200g chicken breast or 180g lean beef mince /rump steak or
260 0 4 56
220g white fish/prawns
80g spaghetti (raw weight) or 180g basmati rice or white/sweet
285 55 2 10
potato
1 x 200g RAW measurement Vegetables; Broccoli, Brussel Sprouts,
Cabbage, Capsicum, Carrot, Green Beans, Kale, Lettuce, Rocket, 46 5 2 2
Silverbeet, Spinach, Squash, Tomato, Choy Sum (OR) Zucchini
Meal 6 - Dessert
100g low fat ice cream OR 100g fruit 150 31 2 4
2 capsules 1up Nutrition - Recharged PM burner (Taken 20-30mins before bed)
Totals 2267 231 61 190
Week 1-2 40min walk (3-4mph) 5x per week
Cardio 50min walk (3-4mph) 4x per week +
Week 3-4 20 min HIIT 1x per week on Treadmill, bike, cross trainer Per week
Rest times 90 seconds / 1.5 mins
Eccentric Motion 3-4 secs The motion of an active muscle while it is lengthening under load
Concentric Motion 1-2 secs The motion of an active muscle while it is shortening under load
Monday Back + biceps
Exercise Notes Sets Reps
1 Chin ups 4 8-10
2 Deadlifts 5 8
3 dumbbell row 4 10-12
4 Lat pull down 4 10-12
1 Barbell Curl 4 10
2 Incline dumbbell curl 4 10
Tuesday Chest + triceps
Exercise Notes Sets Reps
1 Flat bench press 4 6-10
2 incline dumbell press 4 8-10
As many
3 Assisted chest dips Free weight if able 4 as possible
4 machine flys keep chest up 3 12-14
1 Skull crushers 4 10
2 Dumbbell overhead tricep press 4 10
Thursday Legs + calves
Exercise Notes Sets Reps
1 Back squats 4 8
2 Leg press 4 10-12
3 Laying hamstring curl keep elbows in 4 10-12
4 Leg extension 4 10
1 Standing calve raise 5 15
2 Seated calve raise 5 15
Friday - shoulders and traps
Exercise Notes Sets Reps
1 Standing shoulder press 4 8-10
2 rear delt fly machine head on bench @ 45° 4 8-12
3 dumbbell lateral raise 4 12-14
superset
4 straight bar cable front raise 3 15
6 dumbbell shrugs 5 12-15
Saturday - Arms
Exercise Notes Sets Reps
1 Barbell Curl 3 10
2 Incline dumbbell curl 3 10
3 Isolation curl 3 12-14
1 Close grip bench press 4 15
2 Skull crushers 4 12-15
3 Tricep overhead press 3 12
Abs + calves - 1-2x per week
Exercise Notes Sets Reps
1 leg raises 4 15
2 sit -up on decline bench 3 15
3 plank 3 1 min
4 oblique twist with ball 3 20
1 seated calf raise 3 15
2 pin loaded leg press calf raise 10 toes in, 10 out, 10 neutral 4 30
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