23/06/2017 - 14:58

droog in 8 weken

Most people already know that those beach abs are created in winter, but in reality, they often leave it until later. With the summer about to start, you may have realised that you're started too late. The holiday is only weeks away, and you just don't look the way you had hoped. Because we think it's better to start late than never, we are offering you a schedule that will help you achieve amazing results in the next eight weeks. So, if you leave on holiday in August, this is just the right solution for you!

How to achieve muscle dryness responsibly

If you're currently not in shape at all, then eight weeks to achieve complete muscle dryness is not an achievable goal. If you've been working out for a while, and taking care of your diet, complete muscle dryness is within your reach. The average power athlete has a body fat percentage of approximately 15 percent, which is not bad at all. But if you truly want to become the king of the beach, you really should try to achieve a body fat percentage of less than 10, and the real pros will aim for 7.

The plan is to gradually increase the power and cardio workouts, while at the same time reducing the caloric intake (and carbohydrates in particular). Those last weeks will be tough, so it is important to keep in mind that this is only very temporary. After that, you can enjoy your well-earned vacation. If you stick to our schedule for the next eight weeks, you can be sure that you've achieved the maximum result, healthily.

The importance of meals

We will indicate how often you should work out, and which muscle groups you should exercise, but our focus is aimed at your nutrition. The most important reason for people not achieving their fitness goals is not eating right or overeating. A strict diet is an absolute must if you want to achieve great results in a short time. Your workouts will remain an important part of your regime, but that was probably already the case anyway. If so, you really should focus more on your meals.

Your meals for muscle dryness in eight weeks

To make it easier for you, we will provide you with weekly schedules, with six meals for each day. You can stick to our schedules completely, but feel free to mix up different ingredients. The meals for rest days are different from the meals on Workout days.

Start your road to muscle dryness today

Don't postpone, and start on the schedule immediately. You only have to keep this up eight weeks, and you'll be amazed by the result. To make it easier on yourself, you can prepare several meals in advance. This will help you stick to the regime longer. Good luck, and look forward to a fantastic vacation!

droog in 8 weken

Week 1

Workout days

  • Meal 1: 1 omelette
  • Meal 2: 180 grams tilapia, of other lean white fish; ½ cup oatmeal
  • Meal 3: 180 grams beef, 1 cup green vegetables, ½ cup brown rice
  • Meal 4: (Before your workout): 50 grams whey powder, ½ cup rice flour (prepare with water); 1 tablespoon almond butter*

During your workout: 90 grams maltodextrin and BCAAs.

Immediately after your workout: 40 grams whey powder.

  • Meal 5: (After your workout): 2 yam/apple/almond pancakes (see recipe below)**
  • Meal 6: 180 grams cod, or other lean white fish; 1 cup vegetables; 1 cup berry crisp (see recipe below)

Total: 3652 calories, 311 grams proteins, 233 grams carbohydrates, 164 grams fat

*Mix the butter and the rice cream. Eat this meal approximately one hour before your workout.

**Because you already eat a lot with your shake during the workout, you don't have to rush to get a meal after the workout. Take your time and enjoy the meal.

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter, 2 slices of wheat bread, ½ tablespoon real butter
  • Meal 3: 180 grams beef, 1 cup green vegetables, 240 grams sweet potato
  • Meal 4: 180 grams tilapia, 1 cup berries, 2 slices wheat bread, ½ tablespoon butter
  • Meal 5: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables

Total: 2881 calories, 277 grams proteins, 252 grams carbohydrates, 85 grams fat

Working out

Work out four days, divided into legs, chest and shoulders, back, arms. Six days a week, you walk 45 minutes in the morning, and during your walk, you drink a shake containing 10 grams BCAAs. On leg day, you should not do cardio.

Week 2

Workout days

  • Meal 1: 1 omelette
  • Meal 2: 180 grams tilapia
  • Meal 3: 180 grams beef, 1 cup green vegetables, ½ cup brown rice
  • Meal 4: (Before your workout): 50 grams whey powder, ½ cup rice flour (prepare with water); 1 tablespoon almond butter*

During your workout: 90 grams maltodextrin and BCAAs.

Immediately after your workout: 40 grams whey powder.

  • Meal 5: (After your workout): 2 yam/apple/almond pancakes
  • Meal 6: 180 grams cod; 1 cup vegetables; 1 cup berry crisp

Total: 3497 calories, 306 grams proteins, 206 grams carbohydrates, 161 grams fat

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables, 240 grams sweet potato
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat bread, ½ tablespoons real butter
  • Meal 5: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables

Total: 2682 calories, 271 grams proteins, 224 grams carbohydrates, 78 grams fat

Power workout

Work out four days a week. Divide the training as follows: legs, chest and shoulders, back, arms.

Cardio workout

Increase the duration to 50 minutes. Mix a shake with 10 grams BCAAs and drink this slowly during the session.

 

Week 3

Workout days

  • Meal 1: 1 omelette
  • Meal 2: 180 grams tilapia or other lean white fish
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: (Before your workout): 50 grams whey powder , ½ cup rice flour (prepare with water; 1 tablespoon almond butter

During your workout: 90 grams maltodextrin and BCAAs.

Immediately after your workout: 40 grams whey powder.

  • Meal 5: (After your workout): 2 yam/apple/almond pancakes
  • Meal 6: 180 grams cod, or other lean white fish; 1 cup vegetables; 1 cup berry crisp 

Total: 3389 calories, 303 grams proteins, 183 grams carbohydrates, 160 grams fat

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables, 120 grams sweet potato
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat germ bread, ½ tablespoon real butter
  • Meal 5: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables

Total: 2566 calories, 270 grams proteins, 196 grams carbohydrates, 78 grams fat

Power workout

Work out five days a week. Divide the training as follows: legs, chest and shoulders, back, arms, and another leg day. The second leg day should not be as strenuous as the first - use less weight and perform more sets with more repetitions (e.g. 12 or more).

Cardio workout

Walk 50 minutes, as soon as you get up in the morning, for five days. (On leg day, you should not do cardio.) Mix a shake with 10 grams BCAAs and drink this slowly during the session.

droog in 8 weken

Week 4

Workout days

Same as week 3.

Vrije dagen

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat germ bread, ½ tablespoon real butter
  • Meal 5: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables

Total: 2450 calories, 269 grams proteins, 168 grams carbohydrates, 78 grams fat

Power workout

Work out five days a week. Divide the training as follows: legs, chest and shoulders, back, arms, and another leg day. 

Cardio workout

Walk 50 minutes, as soon as you get up in the morning, for five days. (On leg day, you should not do cardio.) Mix a shake with 10 grams BCAAs and drink this slowly during the session.

 

Week 5

Workout days

Same as week 3.

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat germ bread, ½ tablespoon real butter
  • Meal 5: 180 grams chicken, 120 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 240 grams sweet potato, 1 cup vegetables

Total: 2334 calories, 268 grams proteins, 140 grams carbohydrates, 78 grams fat

Power workout

Work out six days a week. Divide the training as follows: legs, chest and shoulders, back, arms, another leg day and another back day. Add more volume and less weight to the second back day, the same as the second leg day.

Cardio workout

Walk 50 minutes, as soon as you get up in the morning, for four days. (No cardio on the heavy leg and back day, and on the chest and shoulder day.) Mix a shake with 10 grams BCAAs and drink this slowly during the session.

droog in 8 weken

Week 6

Workout days

Same as week 3.

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat germ bread, ½ tablespoon real butter
  • Meal 5: 180 grams chicken, 120 grams sweet potato, 1 cup vegetables
  • Meal 6: 180 grams chicken, 120 grams sweet potato, 1 cup vegetables

 

Total: 2218 calories, 267 grams proteins, 112 grams carbohydrates, 78 grams fat

Power workout

Work out seven days a week. Divide the work outs as follows: legs, chest and shoulders, back, arms, extra leg day, extra back day and extra chest and shoulder day (as described in the previous weeks). 

Cardio workout

Walk 50 minutes, as soon as you get up in the morning, for four days. (No cardio on the heavy leg and back day, or on the heavy chest and shoulder day.) Mix a shake with 10 grams BCAAs and drink this slowly during the session.

 

Week 7

Workout days

Same as week 3.

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: 180 grams tilapia, 1 cup dark berries, 2 slices wheat germ bread, ½ tablespoon real butter
  • Meal 5: 180 grams chicken, 1 cup green vegetables
  • Meal 6: 180 grams chicken, 120 grams sweet potato, 1 cup vegetables

Total: 2102 calories, 266 grams proteins, 84 grams carbohydrates, 78 grams fat

Power workout

Work out seven days a week. Divide the work outs as follows: legs, chest and shoulders, back, arms, extra leg day, extra back day and extra chest and shoulder day. 

Cardio workout

Take brisk 50 minute-walks, on three days. Mix a shake with 10 grams BCAAs and drink this slowly during the session.

droog in 8 weken

Week 8

Workout days

Same as week 3.

Rest days

  • Meal 1: 6 whole eggs, ½ tablespoon virgin coconut oil, 1 cup spinach, 30 grams avocado
  • Meal 2: 50 grams whey powder, 2 tablespoons almond butter
  • Meal 3: 180 grams beef, 1 cup green vegetables
  • Meal 4: 180 grams tilapia, 1 cup dark berries 
  • Meal 5: 180 grams chicken, 1 cup green vegetables
  • Meal 6: 180 grams chicken, 120 grams sweet potato, 1 cup vegetables

Total: 1903 calories, 260 grams proteins, 56 grams carbohydrates, 71 grams fat

Power workout

Same as week 7.

Cardio workout

Take brisk 55 minute-walks, on three days. 

 

Yam/apple/almond pancakes

droog in 8 weken

For 1 portion (2 pancakes):

  • 2 large eggs
  • 3.5 tbsp almond butter
  • 5 tbsp mashed yam (steam the yam, and mash it)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • Splenda or Stevia sweetener to flavour
  • ⅔ tsp virgin coconut oil
  • ⅔ cup of diced apple
  • Sugar-free maple syrup

Preparation:

  1. Combine the first six ingredients in the food processor or blender. Mix it until it forms a soft dough.
  2. Put the coconut oil in a large pan at medium heat.

  3. Fold the apple through the dough, and pour the mixture into the pan. Make two pancakes. Bake the pancakes for two to three minutes. Flip the pancakes and bake another one to two minutes.

  4. Serve hot, and pour the maple syrup on top.

Nutritional value per portion

578 calories 24 g proteins 28 g carbohydrates 44 g fat

 

Berry crisp

droog in 8 weken

For 20 portions:

  • 1 cup blueberries
  • 2 cups strawberries, cleaned and cut
  • ½ cup raspberries
  • 1 cup of one of the following fruits, sliced: kiwi, rhubarb, apple or pear
  • Olive oil baking spray
  • 1 cup oatmeal flour
  • ¾ cup vanilla whey powder
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • ½ tsp sea salt
  • ¾ cup Stevia or Splenda sweetener
  • ½ cup organic virgin coconut oil (room temperature)
  • 1/3 cup organic grape seed oil
  • 1 cup oatmeal

Preparation:

  1. Wash and dry all the fruit before using it.

  2. Lightly spray cooking spray in a large glass oven dish. Put the mixed fruit in the dish and put this away.

  3. Take a large bowl and mix the flour, whey powder, cinnamon, nutmeg, sea salt and sweetener. Stir well.

  4. Add the oils to the dry mixture. Cut the dough with a mixer or two knives, until you have coarse crumbs. Do not mix it.

  5. Fold in the oatmeal.

  6. Spread the mixture on top of the fruit.

  7. Put in the oven for 45 minutes at 180˚C, until the fruit boils (visible bubbles) and the top layer has a nice brown colour.

Nutritional value per portion

148 calories 6 g proteins 10 g carbohydrates 10 g fat

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