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- Can you turn your ENTIRE life Around in 90 days? (Self-Improvement Starts Here)
Can you turn your ENTIRE life Around in 90 days? (Self-Improvement Starts Here)
Since I launched Becoming the Alpha Muslim last year you’ve been exposed to various topics in the space – spirituality, health, relationships, character development, and more.
You’ve heard from several successful men, Muslim and non-Muslim, who are contemporary examples of manliness.
I understand we’re all at various stages in our journey.
For those of you who are novices, your main concern is, “how do I get started?”
In my own readings and conversations with experts, it all comes back to one thing. FIX YOUR HEALTH FIRST.
I’m not going into a long explanation of the benefits, so just trust me on this.
If you invest time and energy to JUST work on your health it will create ripple effects that will improve your entire life.
Your question then becomes, “how do I fix my health?”
Now, you can figure this out for yourself if you want.
That was my approach.
I think I’ve been reading about training and nutrition for around 8-9 years.
Let’s be real, though:
You don’t have that kind of time
You just need the results
The ideal solution is to pay a personal trainer to coach you:
He tells you how to train and what to eat.
You do exactly what he says
You get results
However, not everyone is ready to invest at this level for whatever reason.
What if I told you that you’d have access to a personal trainer FOR FREE for 90-days?
All YOU have to do is show up, STFU, and do exactly what he says, and you’ll experience a total body transformation.
This is easier said than done.
All I’m removing is the financial barrier.
You still have 90 days of hard work ahead of you.
The EXERCISE will be hard – 4 days of weight training and 2 days of cardio.
The EATING will be hard – on your training days you’ll be eating WAY more than you’ve ever eaten before. Trust me, you’ll be thinking, “how the f*** am I supposed to eat so much food?”
Oh, and you’ll also be doing a 24-hour fast one day a week – ZERO food for 24 hours.
IF you are going to do this, let me give you one piece of advice.
The only way you’ll get through it is to TRUST your coach, have CONFIDENCE in his expertise and experience, and follow his instructions without deviation.
I mean, with free access to him for 3 whole months, that’s the least you can do, right?
Introducing…90 DAYS TO BUILT LP by Alexander Juan Antonio Cortes
This is a free program Alex is distributing to his email list.
He sends out one email about the program every day for 90 days.
It will cover your nutrition and training for the day.
All you have to do to see results is take action.
How do you get the program?
You sign up to Alex’s mailing list using the link at the bottom of this post.
Fair warning, Alex emails his list 3 TIMES A DAY, EVERY DAY.
Don’t sign up and then start complaining to me or him that he emails too much.
If you don’t want the emails you can unsubscribe after completing the program.
The program began 10 days ago but don’t worry, you can start TODAY.
To get you all caught up, here’s a summary of the first 10 days of the program.
To keep this post brief I have only given you the bare essentials.
If you have questions you can do your Googles or leave a comment below – I will try to answer them or I’ll ask Alex to answer them.
You should also read:
Summary of 1st 11 days of 90 DAYS TO BUILT LP
Before you start – Important Notes
Disclaimer: This article is for your information and entertainment. It is not intended as fitness or nutritional advice. Please talk to your doctor before using any of the information in this article
You will need access to a gym with standard weight training equipment
You will do the program as written and not deviate from it
You will train first thing in the morning – wake up, drink some coffee if you want, then go to the gym
On days you don’t lift weights, you will do cardio, abdominal and neck training
You need to keep a food and training journal – you can write everything down or track it in an app like My Fitness Pal
Any terms or exercises you are unfamiliar with can be Googled
Exercises are described like so: [name] – [number of sets] x [number of repetitions]
DAY 1 – UPPER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull-aparts
25 band shoulder dislocates
25 band face pulls
WORKOUT
Dumbbell chest press – 3 x 8, 8, AMAP
Seated dumbbell press – 3 x 10, 10, rest-pause
Band-assisted dips – 3 x AMAP
Seated row – 5 x 10
Assisted pullups – 5 x AMAP
DAY 2 – LOWER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull-aparts
25 band shoulder dislocates
25 band face pulls
25 bodyweight squats
20 lateral steps with band just above knees
14 bodyweight lunges (7 per leg) – stretch out the quad and hip flexors every rep
WORKOUT
Seated calf raise – 6 x 10-15
Seated leg curl – 5 x 8-10
Barbell squat – 5 x 8-10
Leg press – 5 x 20
Dumbbell biceps curl – 5 x 8-12
DAY 3 – CARDIO + RECOVERY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 10
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 10% of total calories / 4
Fat (g) = 50% of total calories / 9
TRAINING
WARMUP
Seated toe-touch – hold for 5 minutes
WORKOUT
45-60 minutes walking @ 70-80% of max heart rate
DAY 4 – UPPER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull-aparts
25 band shoulder dislocates
25 band face pulls
WORKOUT
Dumbbell incline chest press – 4 x 15, 12, 10, 6-10
Seated lateral raise / rear delt fly / press giant combo – 3 x 20, 15, 10
Triceps pushups – 5 x 10-20
Chest-supported dumbbell or t-bar row – 5 x 10-15
Wide grip pulldown – 5 x 10-15
DAY 5 – LOWER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull-aparts
25 band shoulder dislocates
25 band face pulls
25 bodyweight squats
20 lateral steps with band just above knees
14 bodyweight lunges (7 per leg) – stretch out the quad and hip flexors every rep
WORKOUT
Standing calf raise – 6 x 10-15
Lying leg curl – 5 x 8-10
Bodyweight squat – 4 x 30
Dumbbell Romanian deadlift – 4 x 10-15
Dumbbell hammer curl – 5 x 8-12
DAY 6 – CARDIO + RECOVERY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 10
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 10% of total calories / 4
Fat (g) = 50% of total calories / 9
TRAINING
WORKOUT
45-60 minutes walking @ 3.5 mph / 3% incline
DAY 7 – FASTING + RESTING
DIET
Eat dinner on day 6 and fast until dinnertime on day 7.
Dinner on day 7 is 3 scoops of protein in water and peanut butter.
If you’re still hungry, have another shake an hour later
TRAINING
Go for a casual stroll.
DAY 8 – UPPER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull aparts
25 band shoulder dislocates
25 band face pulls
WORKOUT
Dumbbell low incline chest press – 4 x 8-10
Incline bench press – 4 x 8-10
Pushups – 4 x AMAP
Close grip seated row – 5 x 10
Chest-supported T-bar row – 5 x 8-10
DAY 9 – LOWER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull aparts
25 band shoulder dislocates
25 band face pulls
25 bodyweight squats
20 lateral steps with band just above knees
14 bodyweight lunges (7 per leg) – stretch out the quad and hip flexors every rep
WORKOUT
Seated calf raise – 6 x 10-15
Seated leg curl – 5 x 8-10
Barbell squat – 5 x 8-10
Walking lunges – 50 steps each leg
Dumbbell biceps curl – 5 x 10-15
DAY 10 – CARDIO + RECOVERY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 10
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 10% of total calories / 4
Fat (g) = 50% of total calories / 9
TRAINING
WARMUP
Forward bend (try to touch your toes) – hold for 5 minutes
WORKOUT
45-60 minutes walking @ 70-70% of max heart rate.
DAY 11 – UPPER BODY
DIET
Total Calories (kCal) = Bodyweight (lbs) x 15
Protein (g) = 40% of total calories / 4
Carbohydrates (g) = 40% of total calories / 4
Fat (g) = 20% of total calories / 9
TRAINING
WARMUP
1/4 mile walk or run 6-7 mph
50 band pull-aparts
25 band shoulder dislocates
25 band face pulls
WORKOUT
Pushups – 4 x AMAP
Incline dumbbell chest press – 4 x 12-15
Seated dumbbell shoulder press – 3 x 12-15
Chest-supported dumbbell row – 4 x 10-12
Dumbbell rear delt flies – 1 x 50
Wide grip pulldowns – 6 x 8-10
This ends the list of the first 11 days of training
To summarize this post:
90 Days to Built LP is a FREE 90-day body transformation program by personal trainer Alexander Juan Antonio Cortes
If you want to participate in the program you must sign up to Alex’s email list using the link below.
If you have any questions about the program you can contact Alex via email or Twitter, or leave a reply below
Alex emails his list 3 times a day, every day, so don’t subscribe and then come b****ing to us that he sends too many emails.
You can unsubscribe from his list anytime you want
P.S. If you have any questions, leave a comment below. If I can answer it, I will. Otherwise, I’ll ask Alex to drop by and answer.
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