Food: seven meals a day totaling 350 grams of protein, 300 grams of carbohydrates
and 40 grams of fat.

Day 1: 30 minutes high intensity cardio pre breakfast
Legs 4 exercises, 8-12 reps, 4-5 sets (leg press 20 reps)

Day 2: 30 minutes high intensity cardio pre breakfast
Chest 3 exercises, 8-12 reps, 4-5 set

Day 3: 30 minutes high intensity cardio pre breakfast
Calves 1 exercise, 15 reps, 7-8 sets
Abs 2 exercises 20-80 reps, 4 sets

Day 4: 30 minutes high intensity cardio pre breakfast
Back 5 exercises, 10-12 reps 4-5 sets

Day 5: 30 minutes high intensity cardio pre breakfast
Shoulders 3 exercises, 10-12 reps, 4-5 sets
Triceps 2 exercises, 10-12 reps, 4-5 sets
Biceps 2 exercises, 10-12 reps, 4-5 sets

Day 6: 45 minutes high intensity cardio pre breakfast

Day 7: 45 minutes high intensity cardio pre breakfast

WARNING: As with all workout and diet plans, you MUST consult FIRST with your doctor before doing anything new. David Nall is NOT a licensed medical care provider. What works for David Nall personally may NOT work for you, so results cannot be guaranteed. Every person is unique and it is possible that exercise, foods, and/or supplements could be harmful or even fatal. You must be 18 unless you have the full consent of a parent or guardian to use David Nall’s services or products. Your purchasing any of David Nall’s services or products confirms a clear, binding understanding of these caveats, and grant of full indemnification for David Nall, his designees, and assigns of any claims or causes of action, known or unknown, arising out of your voluntary application of his perspectives.