21 Day Plateau Crusher Edited Version

8/12/2019 21 Day Plateau Crusher Edited Version

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http://21dayplateaucrusher.com

2 DAY PLATEAU CRUSHERThe Go To Guide For Packing On Lean BAD ASS Muscle While

Keeping Your Body Fat Percentage At Record Lows

James Moore

Author | CSCS | Fitness Coach | Fat Loss Expert | CPT
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/


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Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever, electronic,

or mechanical, including photocopying, recording, or by any informational storage orretrieval system without expressed written, dated and signed permission from the author. Allcopyrights are reserved.

Disclaimer and/or Legal Notices

This information provided in this book is for educational purposes only. I am not a doctorand thisis not meant to be taken as medical advice. The information provided in this book isbased upon my experiences as well as my interpretations of the current research available.The advice and tips given in this course are meant for healthy adults only. You shouldconsult yourphysician to insure tips given in this course are appropriate for your individualcircumstances.If you have any health issues or pre-existing conditions, please consult with your physicianbeforeimplementing any of the information provided in this course.This product is for informational purposes only and the author does not accept anyresponsibilitiesfor any liabilities or damages, real or perceived, resulting from the use of thisinformation.


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2 DAY PLATEAU CRUSHERWorkout Manual & Meal Plan

Section 1: I Hit A Plateau. What Do I Do Now?

Section 2: This Is Why You Are Not Stronger!

Section 3: Putting It All Together. The Plan

Section 4: What Do I Eat?

Section 5: Finding a Goal. Tracking Progress


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I just want to take the time out to say thank you so much for investing your time andhard earned money in this program. Ive spent a lot of time putting together someawesome content that will have you crushing plateaus in no time.

Allow me to share a little bit of my background with you just in case youre not familiar

with me. Ive been teaching Strength and Conditioning almost all of my life. I startedstrength at the age 12 and by the age of 16 I was training all of my friends that lived inmy neighborhood.When I turned 22 years old I met a woman by the name of Joyce Nichols (who is nowmy wife) whom I hired to be my personal trainer. While training and talking with her Ireally began to get passionate about becoming a trainer myself as a career.

After training with her for 2 months I decided to go for it and I went and got certified.

At the time of me writing this Im now 28 years old and Ive been blessed to help

thousands of people get into the best shape of their life via personal training, onlinepersonal training and information products my wife and I have created over the years.I have literally spent 1000s of hours creating and tweaking strength and conditioningprograms to see what works best for my clients and me also.

In fact, if you check out my blog athttp://www.bigjamesfitness.comyoull see that Imthe first test dummy for all my strength and conditioning programs.

Fortunately, for you I have done every fitness routine known to man. So I know whatprograms out there work and what is just straight up bullshit.

My intention with this program is to give a sure shot way to break through any fitnessplateaus and pack on lean muscle.

After a lot of trial and error I have come up with a program that is super simple to followand will increase your strength and enhance your physique like crazy! I can guaranteeif you do the program as outlined within the next 3 weeks you will be a monster.

Heres are some progress pictures of me doing the same program Im about to sharewith you. These pictures are 4 weeks apart. Check it out:

I promise you that these are real updated pictures and if you follow the program there isno reason you shouldnt be able to see awesome results as well.

This isnt just a program I cooked up last night and Im trying it out on you. I put not onlymyself but several of my clients through the same exact program and we all have seensome amazing results. This program have been tried, tested and proven to Kick ASS
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and I truly believe that this will work for you as well.

WARNING!

The further you read you will begin to notice a few grammatical errors. For you ladiesand gents out there who are super anal (like my wife) when it comes to grammar,please be patient with me. Im a fitness coach not a English teach, lol. Try to stayfocused on the meat (workout programming, nutrition, etc.) of the content in this bookand try to ignore the bones (grammar, misspellings, etc.). I want you to be successfulwith this program and not let any distractions get in your way.

Enough with the small talk! In the words of my man Fitness Lonnie LETS GET IT.


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Section 1:

I Hit A Plateau. What Do I Do Now? How To Crush The Dreaded Fat Loss Plateau

If I had a dollar for every time a person came to me and said that they wanted to losebody fat but still put on muscle I would be a very rich man today. But seriously, this avery common goal desired by most average gym goers and even some athletes. Sowhile on ones journey to drop body fat and increase muscle mass, you can restassured that plateaus will occur.

In this section I will define what a fat loss plateau is, how did you hit this fat loss plateauand 1 simple training method that I use to help people crush their fat loss plateaus.Defining a Fat Loss Plateau and How it Occurred To understand how your body reached a plateau you must first understand that yourbody is always trying to protect you. One of the ways your body protects you is byputting your body in a constant state of balance (homeostasis). Our bodies have anamazing ability to adapt to specific and various stress and environments it is exposedto. This includes exercise.

Once your body gets used to the exercise(s) and/or routine, it has no reason to continueto change, or this case your body doesnt have any reason to lose any more fat. It is atthis point your body has adapted and has stopped any more noticeable physicalchanges and you have officially hit a plateau.

These plateaus are very common amongst the average gym goer and this is why mostof them are frustrated with the results theyve been getting from their exerciseprogram. Youve seen them, right? They put in countless hours on the treadmill doingtheir best rendition of a hamster and they still look exactly the same month aftermonth.

If youre looking to drop body fat, then you must create a caloric deficit forcing a loss offat to occur. As we as people begin an exercise program, a caloric deficit has beeninitiated by the calories burned during the workout and all of the physiological changesthat occur to adapt to this new stress put on the body. Here are some of theseadaptations:


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Increased muscle mass Increased nervous system response Increased motor unit recruitment Decrease in resting heart rate Body fat reduction

Weight loss

All of these physiological adaptations are popularly known as the afterburn effect orExcess Post-Exercise Oxygen Consumption (EPOC) which is the calories that are burnthours after the workout.

As we continue the same ole routine for weeks on end, the adaptations that I mentionedbefore have occurred and the calories that were being utilized to produce thesechanges you received before are no longer being expended. The actual workout itselfbecomes much easier to do thanks to the adaptations. Also, there is a decrease in the

number of calories burned during the workout.

This is the bodys way of making up the difference for the caloric deficit created by theinitial workout program and maintains a state of balance, with what becoming the endresult? Thats right a plateau!

As we already went over, in order for you drop body fat you must maintain a caloricdeficit by either increasing your intensity during exercise for burn more calories,decrease your food intake or a combination of the two.

You should utilize several methods in manipulating your exercise program in order to

get the desired results youre looking for.

You can break through plateaus by changing the exercises, increasing duration ofexercise, decreasing rest periods, lifting heavier weights, so on and so forth. Therestons of stuff you can do to totally crush your fat loss plateau. Luckily for you I puttogether this program with the sole purpose of crushing plateaus.

So lets move on Section 2 and learn a little something about this program.


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Section 2:This Is Why Youre Not Stronger

Understanding How Your Body Reacts To StrengthTraining & How To Re-Kick Start Your Muscle Growth

HELP! Ive been going hard at the gym and it seems like Im not getting any stronger. I

hear this all too often in the gym and trust me I feel your pain. Theres nothing more

demoralizing than putting countless hours in your gym training only to stay exactly where

you were yesterday.

Youve hit a plateau in your strength training but no worries; I have a few training methods

that should help you break it. Before we go over these those training methods lets find out

how you hit this plateau in the first place.In order for you to get stronger with strength training, you need to increase your workload

during your workouts. Your body responds to this increased workload by increasing your

muscle mass and strength.

Almost immediately after, you will hit a training plateau unless you continue to increase or

manipulate your workload.

Thats why it is crucial for you not to get attached to any one training method. What worked

for you last month may not work for you this month so your strength training methods will

need to change constantly.

Breaking your strength training plateau can be accomplished by changing your training

routine as soon as your body adapts to current workload. Youll know that youre body

adapted because you will no longer see any strength gains.

By changing up the strength training method we can strengthen other muscles that will help

lift whatever weight. Its just not smart to work the same muscles in the same plane of

motion for extended periods of time. We need to work all of our muscles synergistically in

order for our bodys to perform at an optimal level.

We need to train in such a way that will allow you to progress gradually but will still tax the

hell out the bodys different energy systems and muscle fibers. If theres no increase in the


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workload on the muscles then no new adaptations for your body is necessary. Meaning

youll just stay stuck in that plateau.Really, the only thing that you can do to get out of this plateau is to put a new workload

(stress) on the body that will force your body to make new adaptations (muscle

growth). There are several training methods that you can use to break strength plateausand in this program were going to deal with 3 training methods that I merged into 1

program.

The hybrid of these 3 strength training methods has worked time after time for not only me

but my most successful clients as well. Those 3 strength training methods are below:

Hypertrophy Training Hypertrophy is just a technical term for increasing the size of your

muscle without increasing the number of cells. Your muscles can grow (hypertrophy) but

you cannot grow new muscle cells. All you can do is increase the ones you were born with.

Thus hypertrophy training is a great way to increase your muscle growth and your strength

when youve hit a plateau. Below are guidelines of how a Hypertrophy Workout would be

designed.

Hypertrophy Training

- Program Design

Reps = 6-12

Sets = 3-5 Intensity = 75-85%

Repetition Tempo = Moderate/slow (2/0/2)

Rest Interval = 0-60 seconds

Duration = 4 weeks

Frequency = 3-6x/week

Like I said earlier, there are 3 training methods that we will be using with the 21 Day

Plateau Crusher and the hypertrophy training method will help us build strength and put

on that muscle we so desperately desire.

But if youre anything like me, you want more than just aesthetics. You want raw

POWER to go along with the looks. Thats where Power training comes into play.


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Power Training The main objectives with power training is to develop raw power and get

ridiculously strong. I love this training method because it involves functional movements

and the benefits you get from it carry over into your everyday life.

You will not get the same benefits from hypertrophy training and in this respect I think power

training is the perfect complement to the 21 Day Plateau Crusher program. It balanceseverything out.

Power training routines involve multiple muscle groups within the same exercise which is

crucial for a well-rounded program. With this training method you will develop full body

explosive power as well as put on massive muscle.

The workouts are very taxing on your body and if done too often, you could run the risk of

overtraining. But if done in moderation, the gains you get from it is huge. Plateaus will

definitely be your bitch after doing this for a few weeks.

Below is how a power training program would be designed:

Power Training

- Program Design

Reps = 1-5 (Strength) / 8-15 (Power)

Sets = 3-5

Intensity = 85-100% (Strength) / up to 10% of bodyweight (Power)

Repetition Tempo = x-x-x / Power (explosive) Rest Interval = 1-2 minutes

Duration = 4 weeks


Power training picks up the slack where hypertrophy training falls short and vice-versa.

This is why I use both with clients so they can get the aesthetics that theyre looking for

as well as raw power.

So we have muscle growth and raw power covered but what about endurance? This is

where Metabolic Circuit Training (MCT) and Metabolic Interval Cardio Training (MICT)comes in and ties everything together.

Metabolic Circui t Training is performed by doing a series of resistance training

exercises which an individual or athlete will perform one after the other with little to no

rest between reps. After the last exercise in the circuit, the individual or athlete can rest

and then repeat for the prescribed amount of rounds (if necessary).


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MICT- Metabolic interval cardio training is a system of training that utilizes short bursts

of repeated running, cycling or similar activity in which an individual or athlete will repeat

with prescribed amount of rest between intervals. After the last interval the individual or

athlete can rest.

MCT/MICTisnt just great for building up your endurance but it also great for breakingthrough fat loss plateaus.

As you read in Section 1 the only way to burn off excess fat is to create a calorie deficit

by either increasing your intensity during exercise to burn more calories, decrease your

food intake or a combination of the two.

Well with MCT/MICT youll be able to create a caloric deficit without having to decrease

your food intake as much.

Because this training method is so intense and taxing on your bodys cardiorespiratorysystem, studies have shown that after one of these workouts your body will keepburning calories up to 48 hours after its complete.

This is called Excess Post-exercise Oxygen Consumption (EPOC) it is informally knownas the afterburn effect.

EPOC or the afterburn effect refers to the boost in metabolism, or calories and fatburning that comes after a workout.

When you do a MCT or MICT workout, you burn calories to fuel your muscles, but when

youre done, your body keeps burning more calories and fat than normal.

This is due to the process involved in recovery: after exercise, your body must repairdamaged muscle fibers, restock muscle glycogen levels, remove lactic acid from themuscles, etc. All these processes require calories, and a lot of those calories will comefrom excess body fat.

MCT/MICT will induce EPOC much more than steady state cardio or normal strength

training will and this is why this training method ties everything in the 21 Day Plateau

Crusher program.

Below is how a MCT and MICT programs would be designed:


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MCT/MICT

- Program Design

Reps = as many reps as possible (AMRAP)

Sets = 3-5 circuit sets Intensity = 50-60%

Repetition Tempo = x-x-x

Rest Interval = 1-2 minutes

Duration = 4 weeks


When using MCT/MICT to break through fat loss plateaus it is important to burn as

many calories as possible to maximize your results. You dont want to pussy foot

through the workout! You need to give it your all and the results will come.

This concludes the training methods we will be using with the 21 Day Plateau Crusher.

So now its time to put it together in a plan that youre going to follow for the next 3

weeks or so.


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Warm Ups & Stretching

Before each and every one of my workouts I do a light warm-up and then I stretch. You should

as well. Never work out with cold muscles. Youll make yourself more injury prone if you do so.

So I dont get all sciency on you. I want you to look at your body like a car. When you start

your car up in the winter you have to let it run for a while in order for it to warm up. Your body

works the same way. Dont take your body from 0-60 by jumping right into your workouts.

Warm up to workouts and stretch a little bit. Trust me, your body will thank you in the long

run.

For every action there is a reaction. After each workout, you must stretch the muscles out. You

should only stretch the muscle AFTER you have warmed then up. The workouts in the 21 Day

Plateau Crusher dont give you enough time to stretch the muscles out quickly between rounds,so stretching before and after the workout is crucial. By stretching out the muscles you will

increase blood flow to the area that you have worked. Increased circulation brings needed

ingredients.

A good daily stretching program helps to keep the body lean, the muscles limber and you off

the injury reserves list. Below I have compiled a stretch and warm up for you to do before and

after each workout.


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Warm Up & Stretch

Set-Up: Perform A, B, C, D in

order for 30 seconds each, resting

10 seconds between exercises.

Do both sets consecutively

without rest in between them.

After your last set rest 45

seconds and proceed to Stretch

and then Immortals Workout set

#1

Stretch and Cool-down: Arm Swings,Chest Stretch,Pretzel TwistandSplit Stretchfor 30-60

seconds in each position.

As you already know all of our workouts are for time. So in order to make sure every exercise

and workout is timed perfectly youre gonna need the right tools. This is why we HIGHLY

Recommend GYMBOSS. We dont do a workout on our own without it. Neither should you!So grab one TODAY by clicking on the link below.

Planned

WORK/REST

SET 1 SET 2

A-Jumping Jacks 30

SECONDS

REST 10

SECONDS

B-High Knees 30SECONDS

REST 10

SECONDS

C-Butt Kicks 30

SECONDS

REST 10

SECONDS

D-BW Squats 30

SECONDS

REST 10

SECONDS
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Section 3:Putting It All Together. The Plan

Outline For The Program

21 Day Plateau CrusherWeek 1

Day 1 Hypertrophy (Muscle Building)Exercise Plan Set 1 Set 2 Set 3 Set 4 Set 5

Flat Bench BarbellorDBChest Press

5 sets of 8-12reps of 75% ME

Bent Over Rows 3 sets of 8-12reps of 75% ME

Weighted Chin Ups 3 sets of 8-12reps of 75% ME

DB Curl to Shoulder Press 3 sets of 8-12reps of 75% ME

Dips 3 sets of maxreps (bw)

Single Arm DB Rows(eacharm)


MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your startingposition is rest period. For treadmill setGBfor 30 second sprints: 30 second walks for 10 rounds.ME = Max Effor t, BW = Body Weight , DB = Dumbbells, GB =Gymboss Timer

Day 2 Hypertrophy (Muscle Building)Exercise Plan Set 1 Set 2 Set 3 Set 4 Set 5

Back Squats 5 sets of 8-12reps of 75% ME

Romanian Deadlifts 3 sets of 8-12reps of 75% ME

DB SL Lunge Squat(eachleg)


DB Butterfly Sit Ups 3 sets of 8-12reps of 75% ME

T2B 3 sets of maxreps (bw)

MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your startingposition is rest period. For treadmill setGBfor 30 second sprints: 30 second walks for 10 rounds ME = Max Effor t, BW = Body Weight, DB = Dumbbells, T2B = Toes to Bar, GB =GymbossTimer
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Day 3 Rest

Day 4 Metabolic Circuit TrainingExercise Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5

a. Clapping Pushups 45 sec work15 sec rest

b. Chest to Bar Pull ups 45 sec work15 sec rest

c. BW Squats 45 sec work15 sec rest

d. SDHP with DB 45 sec work15 sec rest

e. DB Clean & Press 45 sec work15 sec rest

SetGB Timerfor 15 seconds rest and 45 seconds work for 5 rounds. At the end of the

circuit rest for 90 seconds and then repeat until you do 3-4 circuits.Cardio Finish Up: 15-20 min of Jump Rope or JoggingME = Max Effor t, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlif t High Pull , GB=Gymboss Timer


a. Burpees 45 sec work15 sec rest

b. Renegade

Rows withDBs

45 sec work

15 sec rest

c. Forward DBLunges

45 sec work15 sec rest

d. DB Snatch(left arm)


e. DB Snatch(right arm)


SetGB Timerfor 15 seconds rest and 45 seconds work for 5 rounds. At the end of thecircuit rest for 90 seconds and then repeat until you do 3-4 circuits .Cardio Finish Up: 15-20 min of Jump Rope or Jogging

ME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pul l, GB=Gymboss Timer
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://youtu.be/PGJednTaF-chttp://youtu.be/PGJednTaF-chttp://youtu.be/RVwiU2lomvwhttp://youtu.be/RVwiU2lomvwhttp://youtu.be/C7bC3QgSq_4http://youtu.be/C7bC3QgSq_4http://youtu.be/anPgXEIL6Cwhttp://youtu.be/anPgXEIL6Cwhttp://www.youtube.com/watch?v=9yCqPgS1xmghttp://www.youtube.com/watch?v=9yCqPgS1xmghttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/97yBT2clBLghttp://youtu.be/97yBT2clBLghttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/H5n5HctrMzghttp://youtu.be/H5n5HctrMzghttp://youtu.be/H5n5HctrMzghttp://youtu.be/H5n5HctrMzghttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/H5n5HctrMzghttp://youtu.be/H5n5HctrMzghttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/kQNnw3_FIZYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/S5huZ1O0fFYhttp://youtu.be/97yBT2clBLghttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=9yCqPgS1xmghttp://youtu.be/anPgXEIL6Cwhttp://youtu.be/C7bC3QgSq_4http://youtu.be/RVwiU2lomvwhttp://youtu.be/PGJednTaF-chttp://21dayplateaucrusher.com/


17/33



Day 6 Abdominal DevelopmentExercise Plan Circuit 1 Circuit 2 Circuit 3 Circuit 4 Circuit 5

a. Butterfly Situps


b. Plank toPushups


c. T2B 50 sec work10 sec rest

d. Side V-ups(left side)


e. Side V-ups(right side)


f. Mountain

Climbers

50 sec work

10 sec restSetGB Timerfor 10 seconds rest and 50 seconds work for 6 rounds. At the end of thecircuit rest for 90 seconds and then repeat until you do 2 full circuits .ME = Max Effor t, BW = Body Weight , DB = Dumbbells, GB =Gymboss Timer

Day 7 - Rest

Day 8 Power TrainingExercise Plan Set 1 Set 2 Set 3 Set 4 Set 5Flat Bench BarbellorDBChest Press

5 sets of 3 repsof 90-100% ME

Bent Over Rows 3 sets of 5 repsof 90-100% ME

Weighted Chin Ups 3 sets of 5 repsof 90-100% ME

DB Curl to Shoulder Press 3 sets of 5 repsof 90% ME

Dips(weighted) have

someone put weight on lap

3 sets of max

repsSingle Arm DB Rows(eacharm)

3 sets of 5 repsof 90-100% ME

MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your startingposition is rest period. For treadmill setGBfor 30 second sprints: 30 second walks for 10 rounds ME = Max Effor t, BW = Body Weight , DB = Dumbbells, GB =Gymboss Timer
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://youtu.be/ICjOGQJ3_y8http://youtu.be/ICjOGQJ3_y8http://youtu.be/ICjOGQJ3_y8http://youtu.be/ICjOGQJ3_y8http://youtu.be/tOVsMYCdarQhttp://youtu.be/tOVsMYCdarQhttp://youtu.be/p-ya6FcmkJ4http://youtu.be/p-ya6FcmkJ4http://youtu.be/p-ya6FcmkJ4http://youtu.be/p-ya6FcmkJ4http://youtu.be/dibShg_FQPkhttp://youtu.be/dibShg_FQPkhttp://youtu.be/dibShg_FQPkhttp://youtu.be/dibShg_FQPkhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/o6viy7nQwEchttp://youtu.be/o6viy7nQwEchttp://youtu.be/RJxR0YKAIHchttp://youtu.be/RJxR0YKAIHchttp://youtu.be/RJxR0YKAIHchttp://youtu.be/RJxR0YKAIHchttp://youtu.be/-S3qi6JFxvkhttp://youtu.be/-S3qi6JFxvkhttp://youtu.be/npPm_cW8_Rkhttp://youtu.be/npPm_cW8_Rkhttp://../Joyce%20Moore/AppData/Local/Microsoft/Windows/Temporary%20Internet%20Files/Content.Outlook/6AEY6H8W/DB%20Curl%20to%20Shoulder%20Presshttp://../Joyce%20Moore/AppData/Local/Microsoft/Windows/Temporary%20Internet%20Files/Content.Outlook/6AEY6H8W/DB%20Curl%20to%20Shoulder%20Presshttp://www.youtube.com/watch?v=bbTKJ7XQ2WMhttp://www.youtube.com/watch?v=bbTKJ7XQ2WMhttp://youtu.be/BqxX2C2to5khttp://youtu.be/BqxX2C2to5khttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/BqxX2C2to5khttp://www.youtube.com/watch?v=bbTKJ7XQ2WMhttp://../Joyce%20Moore/AppData/Local/Microsoft/Windows/Temporary%20Internet%20Files/Content.Outlook/6AEY6H8W/DB%20Curl%20to%20Shoulder%20Presshttp://youtu.be/npPm_cW8_Rkhttp://youtu.be/-S3qi6JFxvkhttp://youtu.be/RJxR0YKAIHchttp://youtu.be/RJxR0YKAIHchttp://youtu.be/o6viy7nQwEchttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/dibShg_FQPkhttp://youtu.be/dibShg_FQPkhttp://youtu.be/p-ya6FcmkJ4http://youtu.be/p-ya6FcmkJ4http://youtu.be/tOVsMYCdarQhttp://youtu.be/ICjOGQJ3_y8http://youtu.be/ICjOGQJ3_y8http://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://21dayplateaucrusher.com/


18/33


Day 9 Power TrainingExercise Plan Set 1 Set 2 Set 3 Set 4 Set 5Back Squats 5 sets of 3 reps

of 90-100% ME

Romanian Deadlifts 5 sets of 3 repsof 90-100% ME

DB SL Lunge Squat(eachleg)

3 sets of 6 repsof 80% ME

DB Butterfly Sit Ups 3 sets of 12 repsof 75% ME

T2B 3 sets of max

reps (bw)MICT Cardio Burnout: 10 Sprints for 50 yards at ME speed the walk back from your startingposition is rest period. For treadmill setGBfor 30 second sprints: 30 second walks for 10 rounds ME = Max Effort, BW = Body Weight, DB = Dumbbells, T2B = Toes to Bar, SL =Single Leg,GB =Gymboss Timer

Day 10 Rest


a. BarbellorDB

Thruster

45 sec work

15 sec restb. KBorDBSwings


c. Plank Hold 45 sec work15 sec rest

d. High Knees 45 sec work15 sec rest

e. SpidermanPushups


SetGB Timerfor 15 seconds rest and 45 seconds work for 5 rounds. At the end of thecircuit rest for 90 seconds and then repeat until you do 3-4 circuits .

Cardio Finish Up: 15-20 min of Jump Rope or JoggingME = Max Effor t, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadli ft HighPull, KB = Kettle Bell , GB =Gymboss Timer
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://youtu.be/ZFb6tWU7WGAhttp://youtu.be/ZFb6tWU7WGAhttp://youtu.be/PnBREGM7pE0http://youtu.be/PnBREGM7pE0http://youtu.be/JWwYdR7peh0http://youtu.be/JWwYdR7peh0http://youtu.be/Th3LI-5JkyIhttp://youtu.be/Th3LI-5JkyIhttp://youtu.be/tOVsMYCdarQhttp://youtu.be/tOVsMYCdarQhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/3tDmJqI7Dlwhttp://youtu.be/3tDmJqI7Dlwhttp://youtu.be/5-cODnlAXfAhttp://youtu.be/5-cODnlAXfAhttp://youtu.be/5-cODnlAXfAhttp://youtu.be/5-cODnlAXfAhttp://youtu.be/CfrHAYsK8Lchttp://youtu.be/CfrHAYsK8Lchttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://www.youtube.com/watch?v=AUJ5vVVKnOQhttp://www.youtube.com/watch?v=AUJ5vVVKnOQhttp://www.youtube.com/watch?v=IEfoNuyIdB0http://www.youtube.com/watch?v=IEfoNuyIdB0http://www.youtube.com/watch?v=YrJEHHWsRB0http://www.youtube.com/watch?v=YrJEHHWsRB0http://www.youtube.com/watch?v=YrJEHHWsRB0http://www.youtube.com/watch?v=YrJEHHWsRB0http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=YrJEHHWsRB0http://www.youtube.com/watch?v=YrJEHHWsRB0http://www.youtube.com/watch?v=IEfoNuyIdB0http://www.youtube.com/watch?v=AUJ5vVVKnOQhttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://www.youtube.com/watch?v=f_ToDZAGgAQhttp://youtu.be/CfrHAYsK8Lchttp://youtu.be/5-cODnlAXfAhttp://youtu.be/5-cODnlAXfAhttp://youtu.be/3tDmJqI7Dlwhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/tOVsMYCdarQhttp://youtu.be/Th3LI-5JkyIhttp://youtu.be/JWwYdR7peh0http://youtu.be/PnBREGM7pE0http://youtu.be/ZFb6tWU7WGAhttp://21dayplateaucrusher.com/


19/33



a. DB Clean &Press 45 sec work15 sec rest

b. Mix Grip Chinups


c. BW Squats 45 sec work15 sec rest

d. InclinePushups


e. Knee Tucks 45 sec work15 sec rest


circuit rest for 90 seconds and then repeat until you do 3-4 circuits .Cardio Finish Up: 15-20 min of Jump Rope or JoggingME = Max Effort, BW = Body Weight, DB = Dumbbells, SDHP = Sumo Deadlift High Pul l


a. Butterfly Situps


b. Plank toPushups





e. Side V-ups(right side)


f. MountainClimbers



circuit rest for 90 seconds and then repeat until you do 2 full circuits .ME = Max Effor t, BW = Body Weight , DB = Dumbbells
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://youtu.be/9yCqPgS1xmghttp://youtu.be/9yCqPgS1xmghttp://youtu.be/9yCqPgS1xmghttp://youtu.be/9yCqPgS1xmghttp://www.youtube.com/watch?v=DzNENzd04hMhttp://www.youtube.com/watch?v=DzNENzd04hMhttp://www.youtube.com/watch?v=DzNENzd04hMhttp://www.youtube.com/watch?v=C7bC3QgSq_4http://www.youtube.com/watch?v=C7bC3QgSq_4http://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=ShLqFcgEaTEhttp://www.youtube.com/watch?v=ShLqFcgEaTEhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://www.youtube.com/watch?v=ICjOGQJ3_y8http://www.youtube.com/watch?v=ICjOGQJ3_y8http://www.youtube.com/watch?v=ICjOGQJ3_y8http://www.youtube.com/watch?v=ICjOGQJ3_y8http://www.youtube.com/watch?v=tOVsMYCdarQhttp://www.youtube.com/watch?v=tOVsMYCdarQhttp://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=dibShg_FQPkhttp://www.youtube.com/watch?v=dibShg_FQPkhttp://www.youtube.com/watch?v=dibShg_FQPkhttp://www.youtube.com/watch?v=dibShg_FQPkhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=dibShg_FQPkhttp://www.youtube.com/watch?v=dibShg_FQPkhttp://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=p-ya6FcmkJ4http://www.youtube.com/watch?v=tOVsMYCdarQhttp://www.youtube.com/watch?v=ICjOGQJ3_y8http://www.youtube.com/watch?v=ICjOGQJ3_y8http://youtu.be/qr7qzvtpltYhttp://youtu.be/qr7qzvtpltYhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=ShLqFcgEaTEhttp://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=gF8cVrqiOTghttp://www.youtube.com/watch?v=C7bC3QgSq_4http://www.youtube.com/watch?v=DzNENzd04hMhttp://www.youtube.com/watch?v=DzNENzd04hMhttp://youtu.be/9yCqPgS1xmghttp://youtu.be/9yCqPgS1xmghttp://21dayplateaucrusher.com/


20/33



Day 14 - Rest

Day 15 HypertrophyExercise Plan Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Incline Bench BarbellorDB Chest Press


Reverse DB Flys 3 sets of 8-12reps of 75% ME

Weighted Mixed GripChin Ups


DB Curl to ShoulderPress


Skull Crushers 3 sets of maxreps

Bent Over Rows (eacharm)

3 sets of 10 repsof 75% ME

MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from yourstarting position is rest period. For treadmill, setGBfor 45 second sprints: 45 second walksfor 10 rounds.ME = Max Effor t, BW = Body Weight , DB = Dumbbells, ALT = Alternating, GB =Gymboss Timer

Day 16 HypertrophyExercise Plan Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Front Squats 6 sets of 8-12reps of 75% ME

Deadlifts 6 sets of 8-12reps of 75% ME

BarbellorDB Lunges 3 sets of 8-12reps of 75% ME

L-Sits 60 sec hold

Russian Ab Twist(weighted) each side

3 sets of 15 reps

MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from yourstarting position is rest period. For treadmill, setGBfor 45 second sprints: 45 second walksfor 10 rounds.ME = Max Effor t, BW = Body Weight , DB = Dumbbells, ALT = Alternating, GB =Gymboss Timer
http://21dayplateaucrusher.com/http://21dayplateaucrusher.com/http://www.youtube.com/watch?v=o6viy7nQwEchttp://www.youtube.com/watch?v=o6viy7nQwEchttp://www.youtube.com/watch?v=RJxR0YKAIHchttp://www.youtube.com/watch?v=RJxR0YKAIHchttp://www.youtube.com/watch?v=d7agICr8Gr4http://www.youtube.com/watch?v=d7agICr8Gr4http://www.youtube.com/watch?v=npPm_cW8_Rkhttp://www.youtube.com/watch?v=npPm_cW8_Rkhttp://www.youtube.com/watch?v=npPm_cW8_Rkhttp://youtu.be/S09q7WL9gG8http://youtu.be/S09q7WL9gG8http://youtu.be/S09q7WL9gG8http://www.youtube.com/watch?v=-t1bYY-6cZ0http://www.youtube.com/watch?v=-t1bYY-6cZ0http://youtu.be/-S3qi6JFxvkhttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=CVvEKwX0YE0http://www.youtube.com/watch?v=CVvEKwX0YE0http://www.youtube.com/watch?v=PnBREGM7pE0http://www.youtube.com/watch?v=PnBREGM7pE0http://www.youtube.com/watch?v=3uR7XY-ZE3Qhttp://www.youtube.com/watch?v=3uR7XY-ZE3Qhttp://www.youtube.com/watch?v=nR1lRavXPoYhttp://www.youtube.com/watch?v=nR1lRavXPoYhttp://www.youtube.com/watch?v=nR1lRavXPoYhttp://youtu.be/sZzvdaAAnCEhttp://youtu.be/sZzvdaAAnCEhttp://www.youtube.com/watch?v=dDojkht1K9Ehttp://www.youtube.com/watch?v=dDojkht1K9Ehttp://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://www.youtube.com/watch?v=dDojkht1K9Ehttp://youtu.be/sZzvdaAAnCEhttp://www.youtube.com/watch?v=nR1lRavXPoYhttp://www.youtube.com/watch?v=3uR7XY-ZE3Qhttp://www.youtube.com/watch?v=PnBREGM7pE0http://www.youtube.com/watch?v=CVvEKwX0YE0http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://interneka.com/affiliate/AIDLink.php?BID=14333&AID=40804http://youtu.be/-S3qi6JFxvkhttp://www.youtube.com/watch?v=-t1bYY-6cZ0http://youtu.be/S09q7WL9gG8http://youtu.be/S09q7WL9gG8http://www.youtube.com/watch?v=npPm_cW8_Rkhttp://www.youtube.com/watch?v=npPm_cW8_Rkhttp://www.youtube.com/watch?v=d7agICr8Gr4http://www.youtube.com/watch?v=RJxR0YKAIHchttp://www.youtube.com/watch?v=o6viy7nQwEchttp://21dayplateaucrusher.com/


21/33


Day 17 - RestDay 18 Power Training

Exercise Plan Set 1 Set 2 Set 3 Set 4 Set 5 Set 6a. Incline BenchBarbellorDBChest Press

b. Box Jumps

3 sets of 3 reps of90% ME/15 Jumps on 20-24Box

a. Reverse DB Flysb. DUs

3 sets of 6 reps of90% ME/ 35 DUs

a. Weighted MixedGrip Chin Ups

b. Jumping Lunges

3 sets of 5 reps of80% ME/

15 Lunge Jumps oneach leg

a. DB Curl to Shoulder

Pressb. Burpees

3 sets of 10 reps of

75% ME/15 Burpees

a. Bent Over DBRows (each arm)

b. Knee Tucks

3 sets of 10 reps of75% ME/ 15 Knee

Tucks

MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your startingposition is rest period. For treadmill, setGBfor 45 second sprints: 45 second walks for 10rounds.ME = Max Effort, BW = Body Weight , DB = Dumbbells, ALT = Alternating, DU = Double Under

Jump Rope, GB =Gymboss Timer

Day 20 Power TrainingExercise Plan Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

a. Front Squatsb. Ball Slams

3 sets of 3 reps o f 90%ME/

3 sets of 15 Ball Slams

a. SL RDL w DBsb. DUs

3 sets of 6 reps o f 80%ME/ 35 DUs

a. Stationery DBLunges

b. Half Burpees

3 sets of 5 reps o f 80%ME/

15 Lunge Jumps oneach leg

c. DB Romanian AbTwist(each side)

d. Rolling SquatJumps

3 sets of 12 reps of75% ME/15 Squat

Jumps

a. T2Bb. Knee Tuck

Jumps

3 sets of 10 reps BW/15 Knee Tucks

MICT Cardio Burnout: 8 Sprints for 100 yards at ME speed the walk back from your startingposition is rest period. For treadmill, setGBfor 45 second sprints: 45 second walks for 10 rounds.ME = Max Effort, BW = Body Weight , DB = Dumbbells, ALT = Alternating, DU = Double Under
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Jump Rope, SL = Single Leg, RDL = Romanian Deadlift, GB =Gymboss Timer


a. Butterfly Situps


b. Plank toPushups





e. Side V-ups

(right side)

50 sec work

10 sec restf. Mountain

Climbers50 sec work10 sec rest

SetGB Timerfor 10 seconds rest and 50 seconds work for 6 rounds. At the end of thecircuit rest for 90 seconds and then repeat until you do 2 full circuits .
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Section 4:

What Do I Eat?A Nutrition Plan Guaranteed to Burn Fat and Easy To Follow.

First off, I want to start by saying that I am not a nutrition expert. I have helped myclients to get the desired results theyre looking for through specific nutrition knowledge Ihave.

But what I do know for sure is in order for you to break through your plateau, you haveto break your regular eating cycle and do something totally different.

Heres what I mean:

My good friend Shaun Hadsall, CPT (Nutrition Expert and Plateau Busting Bad Ass)has created an awesome that program that totally compliments the 21 Day PlateauCrusher. Ive used his program, my wife has used his nutrition program and we bothhave seen some amazing results.

The program is called4 Cycle Fat Loss. Shaun has allowed me to use some of his ownwords on what his program is all about. Heres what Shaun has to say about the 4cycles the program puts you through:

Cycle 1:Advanced Depletion The 7 Day Diet

This is by farthe most powerful strategy of the 4 Cycle Solution because it reprogramsand fixesyour broken metabolism to teach it where fat stores are available for energyneeds.

The 7 Day Diet also serves several other essential metabolic purposes.

First, youll learn exactly how to make fat your go to energy source.

Second, its by far the quickest way for you to drain the body of carbohydratestores and/or muscle glycogen to achieve the fastestfat loss possible.
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Third, it shuts off your bodys dependence on sugars, which further acceleratesthe breakdown of ugly fat.

Fourth, it helps you aggressively control and stabilize blood sugar for even morerapid fat loss.

Additionally and most importantly it actually sets up all your metabolic triggers andfat burning hormones for the carb cycling lifestyle.

Expect to lose anywhere between 5 and 15 pounds during this first 7 days.

Warning: Do not skip this cycle.

This jumpstart is essential for your success because it serves as the springboard thatwill move you through the next three cycles. And youll lookand feela lot leaner in justthe first few days.

Cycle 2:Macro-Patterning

This is where the rubber meets the road and where your metabolism learns how tolove burning fat and carbs as fuel sources on a daily ongoing and reoccurring basis.

The first cycle is designed as a catalyst to make sure your metabolism is programmedand ready to go grab fat when we ask it to. And now that your body is alreadyexperiencing rapid fat loss, its time for Macro-Patterning.

Its your official new way of living the fat burning lifestyle. Youll start using all the foodsyou love to help dramatically accelerate your fat loss and youll finally crack the fat losscodeonce and for all. No more plateaus. No more metabolic slow down.No more


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suffering from adaptation.

Youll follow a simple turn-key system to manipulate macronutrients (food) so you canautomatically maintain a fat burning environment round the clock.

Cycle 3:Accelerated Fat Loss

Now that youve made the leap and you understand how easy it is to Macro-Pattern, itstime to pick up the pace a little and manipulate your metabolism even further with the

Accelerated Fat Loss Cycle.

Even though this may be your first time Macro-Patterningyour body is smart supersmart so its very goodat adapting.

The Accelerated Fat Loss Cycle is the first nutrition cycle ever thats specificallydesigned to overcome every type of adaptive response the body has to stopyou fromlosing weight.

This tried and true meal plan will teach you how to easily control energy stores so youcan stay on the fat loss fast track.


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Cycle 4:The Diet Break [Maintenance]

Now its time to put your fat loss on cruise control.

By this point youll have overcame every adaptive response related to burningstubborn body fat and youll know how easy it can be to force your body to use fat asyour primary energy source.

Once youve moved through the first 3 cycles youll have a completely differentrelationship with food and the way you approach eating for health and fat loss will bechanged forever.

Youll stay lean for life while enjoying happy hour every Friday and uncover how to

cheat your way through the weekend while maintaining (and sometimes evenaccelerating) the fat loss process.

Just think how awesome it would feel to wake up everyMonday morning feeling leanerand lighter.

As you can see,the 4 Cycle Solutionis a powerful fat loss formula that you can live withday after day, week after week, month after monthto outsmart your metabolism andconquerdiet plateaus once and for all.

Everything that you have read above is what the4 Cycle Solutionall about. Its the best

nutrition program to follow with the 21 Day Plateau Crusher if youre looking to burn fat

and put on lean muscle at the same time.

Shaun has a special rate going for the4 Cycle Solutionright now. For a limited time

only, you can get this awesome program at a 50% discount. So click on thislinkto

check it out.
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Section 5:Finding A Goal. Tracking Your Progress

How To Set Kil ler Fitness Goals

1. Whats My Goal- Find out exactly what it is that you wish to accomplish. Its beenmy experience that most people will start working out and all they know is that they wantto lose weight. Thats good to know, but you must have more detail than that.

For example; figure out how much weight you wish to lose, how much time are youwilling to invest to lose that weight, how long will it take to accomplish my goal. Thoseexamples have led me into the next topic.

2. Be REAL If your goal is weight lost and you have a lot of weight to lose. Berealistic about how long it could take to accomplish your goal. Never compare theachievability of your goals to someone elses accomplishments. Just because someoneon T.V. lost 100lbs in 5 months doesnt mean that you will too.

You may be at a different exercise level than that person on T.V. and your results maycome a little slower.

3. What am I doing? Knowing is half the battle. Most people on their journey to fatloss usually try to go at it alone. This could be the single biggest mistake that anyone

can make. Why? There are thousands, if not millions ofpeople who haveaccomplished what youre trying to do.

So why wonder aimlessly on your fitness journey, when you learn from whoveaccomplished this goal already, such asmyself. Cut your learning curve short and seekhelp from others on how to get the results you want.
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4. How much longer? (sheesh) It could be discouraging when youre working hardand your results are not coming as fast as you would like. When I was trying to loseweight I made several weak attempts before I really got serious about it.

Onetime, I only worked out for 2 weeks and when I saw the scale didnt budge, I

just quit .But I encourage you to stay focused on accomplishing your goals and theresults will come sooner than you know. Usually when you feel like you want to quit.

Thats when youre on the verge of your breakthrough.

5. Heres a Scooby Snack. Before you even accomplish your goal figure out whatyoure going to reward yourself with when you do it. After I lost70lbsin 4 months, theday I achieved (over achieved) my goalsI ate a King Size Snicker bar.

Not very healthy I know, but I enjoyed every single bite. Be sure to come up with yourown personal reward system. Trust me its FUN!
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Take Your Measurements

DATE__________________________

CurrentWeight

CurrentBodyFat %

LeanTissueMass

FatTissueMass

GoalWeight

GoalBodyFat %

GoalLeanTissue

GoalFatTissue

GoalBFLoss

TimeDedication

To figure out your BF% you first would need a pair of Body Fat Calipers clickhereto get a pair.

Once you figure out your Fat Mass you need to divide your BF% by your current body weight to

get your Fat Mass ( CW 130 x 18% BF= 23.4 Fat Mass). To Find out your Lean Mass you

would take your Fat Mass and Subtract it from you Current Weight and you would have your

Lean Mass (CW 130 Fat Mass 23.4 = 106.6 Lean Mass)

Use this same process to figure out Goal Fat Mass and Goal Lean Mass. If you need help with

this please look at our tutorial athttp://www.mtfjourney.com/access/21-day-ff-how-to-do-bf-

measurements/

Please write your current body-part measurements here:(You can use a simple measuring tape)

BEFORE STATS

Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________

Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck:________________Body fat %*: ___________

AFTER STATS

Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck:

________________Body fat %*: ___________

Click on the image below to get your own Body Fat Calipers
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Take Before & After Photos

I highly recommend that you take before photos so you can truly see your results... you see, youraccomplishments can serve as inspiration to billions of people around the world that may have thesame goals as you. A single before and after picture can change your life but it will cause others to

make changes in their lives as well.

When you take your photos, make sure that, guys, you are shirtless in shorts and ladies that you arein a bikini.

Its not necessary for anyone else besides yourself to see your before photos but after you completethe 21 Day Plateau Crusher program you can go back to the before photo and see what progressyouve made.

Taking pictures of you is SUPER important.

Although you may not be happy with what you see in your photo today, I cant stress enough theimportance of doing this really is. Its powerful to have a photo of you now and 3 weeks later after

you look like a totally different person.

You should do this every week, after each milestone. This way, you can compare your current self toyour future self and really get a visual sense of the progress you have made along the way. Thismethod has always motivated me to stay focused and Im sure it will do the same for you.

Name: _____________________________________ Todays Date: __________________This should be a full frontal, side and back view.

EXAMPLE


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Whos Big James

You may have heard of me Youve probably heard of

my hardcore no B.S. training style, or my unusual

pleasure in seeing clients in pain after a session with me,and my no excuses accepted here rule.

Its all true, but wait there is a method to my madness.

Let me explain

All of my life up until about a few years ago Ive been

overweight. Not only that:

I always had low self-esteem

I was never motivated to do anything besides eat

I definitely was not a lady killer when it came to

stunning good looks

I looked like I didnt respect myself (I know, I

know, boo hoo!)

To be honest I didnt. It got so bad I didnt want to be around people anymore. I just locked

myself inside a bubble of depression and cut off communication with friends and family for

years.

But one day

I looked at my pathetic body in the mirror and decided enough is enough. I changed my

eating habits, I started working out everyday, and before I knew it

I lost 70 lbs. in 4 short months

Something changed in me after losing all that weight. Suddenly, I became the person that I

secretly desired to be. My goal was to become:

more attractive to women (YEA!)

confident in MYSELF and my ability to accomplish goals A social butterfly, to actually speak with complete strangers without restraint

most importantly, be the energetic father to my daughter that she deserves


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Guess what?

I did it, and a whole lot more. It was this moment in my life that changed everything. I quit my

job (no more cubicles and tight dockers pants). I have a beautiful wife and we started a

business together. I have more energy while spending time with my daughter. Now, instead

of just merely existing, Im really LIVING LIFE.

This is all possible because of God, all the hardcore training Ive done, the pleasure I learned to

take in the pain. Plus, the no excuses accepted herepolicy that I enforced on myself is what

made me the person that I am today.

Thats not even the best part

Now Im showing other people how to accomplish the same success.

Can I ask you a few questions?

Who the heck are you?

Are you someone who really wants to start living and stop existing?

Are you ready to create that one moment that will change your life forever?

If you answer is yes, then I have tons of information that Im just dying to share with you. So

you too can create your one moment. Welcome to Big James Fitness.

Committed to your success,

James Moore aka Big James


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Contact Big James

BIG JAMES FITNESS BLOGHTTP://BIGJAMESFITNESS.COM

SUBSCRIBE TO BIG JAMES YOUTUBE CHANNELHTTP://WWW.YOUTUBE.COM/user/JamesMTF

FOLLOW BIG JAMES ON TWITTER

HTTP://TWITTER.COM/BigJamesFitness

JOIN BIG JAMES PERSONAL FACEBOOK PAGEhttp://www.facebook.com/BigJamesFanPage

PURCHASE YOUR 21 DAY PLATEAU CRUSHER PROGRAMHTTP://WWW.21DAYPLATEAUCRUSHER.COM
http://bigjamesfitness.com/http://bigjamesfitness.com/http://www.youtube.com/user/JamesMTFhttp://www.youtube.com/user/JamesMTFhttp://twitter.com/BigJamesFitnesshttp://twitter.com/BigJamesFitnesshttp://www.facebook.com/BigJamesFanPagehttp://www.facebook.com/BigJamesFanPagehttp://www.21dayplateaucrusher.com/http://www.21dayplateaucrusher.com/http://www.21dayplateaucrusher.com/http://www.facebook.com/BigJamesFanPagehttp://twitter.com/BigJamesFitnesshttp://www.youtube.com/user/JamesMTFhttp://bigjamesfitness.com/

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