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How to get ripped up in two
weeks - For Intermediate & Advanced trainees only.
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HOW
TO PREPARE FOR THE 'AFTER PHOTO'
2
Weeks To Go
 NO products that has ANY Sugar, Dairy and Wheat, Bread
Etc. NO MRP (Meal Replacement Powder) that contains any simple carbohydrate and
Maltodextrin. This will avoid you looking bloated.
No Creatine. Start Tanning. –You will look healthier
and more definition will show.
1
Week To Go
Have your last (Lower) body workout seven days before
the photoshoot it will give your legs time to heal & recuperate.
5
Days To Go!
Day 5,4 & 3 before the shoot reduce your
Carbohydrate intake to 50g or less (per day) – No carbs after 3 pm (Except
Broccoli).
Start lowering SODIUM intake. Too much SODIUM will lead
to water retention. Important not to cut out all the SODIUM at once thus will
cause Water Retention.
Increase Your Cardio Workout to 5 Times a week (High
Intensity). Interval training.
4
Days to go for the after photo
Drink at least 3 litre of Distilled water.
3
Days to go for the after photo
Drink at least 2 litre of Distilled water.
Start Loading with Creatine X4.Take 2 Caplets. 3 times a
day, 3 days before the shoot. Take in Vitamin B6.
(Reduces water retention). Discontinue Tanning.
2
Days To Go
Drink at least 1-1.5 litre of distilled water. 2
Days to go for the after photo - One will increase your carbohydrate intake
again- Thus will causes your muscle to overcompensate and retain glycogen inside
the muscle. This will make your muscles look stronger and fuller.
Perform a light workout in the morning.
No Salt. Use Diuretic
Water Relief from any good supplement producer
. Take 2
caplets. 3 times a day. Before main meals.
1
Day To Go
Do a light workout the day before the shoot. Drink
500ml to 1litre of Distilled Water. Before Bed,
drink 250ml of Red Wine with 50ml Glycerine diluted in distilled water.
THE
MORNING OF THE SHOOT
When thirsty sip a small amount of water.
Eat a small meal consisting of mostly Complex Carbs (Microwaved
Sweet Potato or Brown Rice) at least 3 hours before shoot.
20
MINUTES FROM SHOOT
Drink WINE/Glycerine Mixture
Pump up before your shoot with pull/ push up or weights
exercises. (High Reps, Low Weights.
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