Toaz - Info Ultimate Guide To Greater Glutes v2 Brittany Perille PR

Copy belongs to rurben@gmail.
com BRITTANY PERILLE

BRITTANY PERILLE
THE ULTIMATE GUIDE
to greater
glutes
1
Copyright © 2018 #BPFITNESS
V 2
Copy belongs to [email protected]
GYM BASED PROGRAM

BY BRITTANY PERILLE
Copyright © 2018

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TABLE OF CONTENTS
Not for Resale ................................................ 1
Disclaimer ...................................................... 2
Required Equipment ......................................... 3
Stretching....................................................... 4
Training Schedule ............................................ 5
Key Terms ..................................................... 6
Programs 1.1-1.3 ......................................... 7-20
Optional Cardio ........................................ 21-23
Nutrition .................................................. 24-41

NOT FOR RESALE

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1 1
DISCLAIMER
Before performing this program, please consult with your
doctor who knows your medical history. The exercises and
other recommendations within this program may not be ideal
for everyone. Although I take the utmost precautions and care
while creating this program, I cannot be held responsible for any
mishaps, loss or injury. This program is not intended to diagnose,
treat or prevent any health problem.
If you experience any pain, weakness or fatigue, stop the
program immediately and consult with your physician or qualified
health professional. This program is not to be substituted for
medical advice or attention. By following this program, you agree
to proceed at your own responsibility and risk. You also further
agree to hold Brittany Perille Inc. harmless of any liabilities and
personal injuries or losses that may be associated with following
this program.
All documents included or exchanged between Brittany Perille

and the client are that of Brittany Perille and not to be copied,
sold, or redistributed without consent of Brittany Perille Inc.

2
REQUIRED EQUIPMENT
ANKLE CUFF SHORT RESISTANCE DUMBBELL
BANDS
PLATES SMITH MACHINE CABLE MACHINE
BARBELL SQUAT SPONGE BENCH

3
STRETCHING
1 2 3 4
5 6 7 8
STRETCHING BEFORE BOOTY BUILDING

Stretching helps protect and prepare your body for a successful
workout. I like to flow through a few stretching exercises before
I begin my glute routine. This sequence can also be repeated
anytime throughout the day to help alleviate tight glutes.
1) Deep Squat Static Hold / Squat to Forward Fold

2) Runners Lunge
3) Half Kneeling Hip Flexor Stretch
4) Hip Internal Rotation
5) Square Pose (Yoga)
6) Pigeon Pose (Yoga)
7) Upward Dog (Yoga)
8) Downward Dog (Yoga)

4
TRAINING SCHEDULE
HAPPY BOOTY BUILDING!
If you cannot complete each program on the exact day I have assigned, make sure you are still
completing the 2-3 training sessions for that week. Do not cram 2 glute training programs into one day
of training. After you have completed all 8 weeks, you should cycle through all 8 weeks continuously.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 Program 1.1 Program 1.2 Program 1.1
Program 1.3 Program 1.3

WEEK 2
Program 1.1 Program 1.2 Program 1.1

WEEK 3
Program 1.2 Program 1.1 Program 1.2

WEEK 4
WEEK 5 Program 1.3 Program 1.3
WEEK 8 Program 1.3 Program 1.3
5
KEY TERMS
Prone - Position of the body where your chest is facing down while
your back is facing up.
Supine - Position of the body where your chest is facing up while

your back is facing down.
ROM - Range of Motion.
Abductions - Definition in terms of this guide means to move away

from an adjacent limb. For example, moving your knees away from
one another.
Posterior Tilt - Dropping of the back of the pelvis and rising of the
front of the Pelvis. Think of tucking your glutes under.
Anterior Tilt - Dropping of the front and rising of the back of the
pelvis. Think of tilting your glutes upward.
Superset - Perform the exercise immediately following the previous

exercise. You will not have a rest time
* Make sure to follow @brittanyperillev2 to view all hashtags.

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PROGRAM 1.1
1ST EXERCISE
BENCH BARBELL HIP THRUST
3 SETS OF 10
#BENCHBARBELLHIPTHRUST
Place the padding onto your hips or the squat sponge around the barbell. Sit on the floor
with the bench touching below your shoulder blades. Roll the bar over your legs and up onto your hips.
(Rolling is only possible if you are using 45lb plates or Crossfit plates). From here, slightly posterior tilt your
hips and thrust up towards the ceiling. As you thrust, your hips should never travel higher than your knees.
Make sure to keep your chin down and your eyes gazing forward. Hold at the top of the thrust for 2 seconds
while contracting the gluteals as hard as you can before lowering back down to the floor.
SUPERSET
BENCH BARBELL HIP THRUST ISO HOLD ABDUCTIONS
1 SET OF 15
#BENCHBARBELLHIPTHRUSTISOHOLDABDUCTIONS
With the band above your knees, sit on the floor in the same position as the bench barbell
hip thrust. Slightly posteriorly tilt your hips and thrust up towards the ceiling, HOLD! Keeping this
position, move the knees away from and towards one another (abduct). Your feet should be placed
far enough apart to create a great enough resistance in the band.

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2ND EXERCISE
BENCH SINGLE-LEG DECLINE HIP THRUST
EACH SET 3 SETS OF 8
#BENCHSINGLELEGDECLINEHIPTHRUST
Place the barbell onto your hips and attach the padding to the bar. If you are using 45lb
plates or Crossfit plates, you can roll the bar onto your hips. Lie down in a glute bridge position and
place one leg (calf) onto the bench. From here, thrust your hips upward while contracting the gluteal
muscles. Hold at the top of the thrust for 2 seconds before lowering back down to the floor.
3RD EXERCISE
DUMBBELL FROG THRUST
3 SETS OF 8
#DUMBBELLFROGTHRUST
Place the padding and dumbbell on your hips. Lie back on the floor and bring the soles of
your feet together. Bring your feet into towards your glutes. Now, holding onto the dumbbell, thrust
your hips up and contract the gluteals at the top of the thrust for 2 seconds before lowering. Your glutes
will hover the floor during all reps. Make sure your chin stays down and your gaze is forward.

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4TH EXERCISE
SMITH MACHINE QUADRUPED KICKBACK
EACH LEG 3 SETS OF 8
#SMITHMACHINEQUADRUPEDKICKBACK
Lower the bar down to the floor and keep it unracked. Get onto all fours and place one
flexed foot under the bar. From here, extend the hip raising the bar upwards. Make sure you are pushing hard
through your heel into the bar as you raise up to keep from racking the bar in the middle of the movement.
Your hips should be level with the floor and your core strongly engaged. Hold at the top of the lift for 2 seconds
before lowering back down to the floor for another repetition.
SUPERSET
BANDED FIRE HYDRANT
EACH LEG 1 SET OF 10
#BANDEDFIREHYDRANT
Place the band directly above your knees and get onto all fours. Keeping one knee stationary,
move the opposite knee away from the stationary one creating an abduction. Hold at the top of the
abduction for 2 seconds before returning the knee back down.

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5TH EXERCISE
CABLE SIDE LYING CIRCLE KICKS
#CABLESIDELYINGCIRCLEKICKS
Attach the ankle cuff to one ankle. For this description, I am going to start with the right
ankle. Lie down on your left side with your knees bent. From here, extend the cuffed leg forward and
move it in a half circular motion. Imagine you are peddling a bike and moving your leg forward and
around towards your back. Once this leg comes into full extension, bend your knee in towards your
chest and begin the second repetition. You can also think of this movement as “scooping” with your
heel. Make sure to perform this exercise on both legs.
SUPERSET
CABLE SIDE LYING KICKS
#CABLESIDELYINGKICKS
Keeping the ankle cuff attached, stay lying on your side as the previous exercise. With both knees
bent, kick the top leg up at a 45 degree angle from the floor and then return this knee to a bent
position to complete one repetition.

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PROGRAM 1.2
1ST EXERCISE
FLOOR BARBELL BRIDGE
3 SETS OF 10
#FLOORBARBELLBRIDGE
Place the padding onto your hips or the squat sponge around the barbell. Roll the bar over
your legs and up onto your hip flexors. Lie on the floor and bend your knees. Now, holding onto the
barbell, thrust your hips up and imagine you are pushing the floor away from you through your heels.
Imagining this will help you properly engage the gluteal muscles. At the top of the thrust, hold the contraction
for 2 seconds before lowering down. Your knees should never track beyond your toes as you thrust.
2ND EXERCISE
FLOOR BARBELL FROG THRUST
3 SETS OF 8
#FLOORBARBELLFROGTHRUST
Place the barbell onto your hips. You can roll the bar if you are using 45lb plates or Crossfit
plates. Lie back onto the floor and place the soles of your feet together. Make sure to bring your feet
close to your glutes. Keeping your chin tucked and your gaze forward, thrust your hips up while
contracting your gluteals. Hold this contraction at the top of the thrust for 2 seconds before lowering
down towards the floor. Your glutes will hover over the floor for all repetitions. Try your best to not
allow your glutes to touch the floor until your last repetition.
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3rd EXERCISE
BENCH SINGLE-LEG DUMBBELL HIP THRUST
3 SETS OF 8
#BENCHSINGLELEGDUMBBELLHIPTHRUST
Sit on the floor with the bench hitting just below your shoulder blades. This description will
begin with the right side. Place the dumbbell onto your right hip and bend your knees. Keeping your
left foot planted into the ground, thrust both hips up towards the ceiling. As you thrust, your right leg
will stay frozen in the same bent position it was in starting from the floor. Hold at the top of the thrust
for 2 seconds before lowering back down towards the floor.
SUPERSET
FEET TOGETHER DUMBBELL HIP THRUST
3 SETS OF 8
#FEETTOGETHERDUMBBELLHIPTHRUST
Using this same dumbbell or heavier, place it onto your hips and lie back onto the floor in a
glute bridge position. Move your legs together so your knees are touching. Focus on squeezing
your thighs together as you thrust your hips up.

12
4TH EXERCISE
SMITH MACHINE EXTENDED SINGLE-LEG THRUST
3 SETS OF 8
#SMITHMACHINEEXTENDEDSINGLELEGTHRUST
Latch the bar just below hip level. Lie supine on the floor with your hips in alignment with
the bar above. Get into a floor glute bridge position and extend one leg vertically with your foot
touching the bar (This leg will stay extended throughout the entire movement). Make sure the bar is
resting on the arch of your foot. Now, use this foot to carefully unlatch the bar. Slightly posterior tilt
your hips and thrust upwards. As you thrust, you should be contracting your gluteal muscles. Hold at the
top of the thrust for 2 seconds before lowering back down to begin the second repetition.
5TH EXERCISE
CABLE ABDUCTION LEG LIFTS
3 SETS OF 8
#CABLEABDUCTIONLEGLIFTS
Attach the ankle cuff to one ankle and the machine. Turn away from the machine so your
shoulder, (that does not have the ankle cuff attached), is parallel to the machine. Make
sure the cable is running behind you, not in front of you. Holding onto the machine, lift the
ankle cuffed leg laterally as you contract the gluteal muscles. At the top of the lift, hold for
1-2 seconds before lowering your leg back down.

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6TH EXERCISE
CABLE FIRE HYDRANTS
3 SETS OF 8
#CABLEFIREHYDRANTS
Strap the ankle cuff directly below your knee before coming onto all fours. Your leg that is
not ankle cuffed will be closest to the machine. Position yourself so your knees are in alignment at the base
of the cable machine. The cable should be running along the back of your legs. From here, aim to lift up to a
90-degree angle. How high you are able to lift your leg will depend on the amount of weight you are using. Hold
at the top of the abduction for 2 seconds before lowering back down to begin the second repetition.

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PROGRAM 1.3
*When performing single leg exercises, be sure to switch sides after each set. Do not complete all sets continuously on one side.
1ST EXERCISE
BRITTANY’S “SUICIDE” BARBELL HIP THRUST
3 SETS OF 8
#BRITTANYSSUICIDEBARBELLHIPTHRUST
Sit on the floor with your legs extended. Roll the padded bar over your legs and up onto your hips. Place
your hands on the floor and bend your knees to a point where they will not track beyond your toes as
you thrust. Now, brace your core and thrust your hips up towards the ceiling. Hold at the top of the
thrust for 2 seconds while holding the gluteal contraction. Be sure to not anterior tilt your hips at the top
of the thrust. Your chin should stay down and your gaze should be forward. You also have the option to
perform this exercise with a band above your knee.

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2ND EXERCISE
BENCH BARBELL HIP THRUST
3 SETS OF 8
#BENCHBARBELLLHIPTHRUST
Place the padding onto your hips or the squat sponge around the barbell. Sit on the floor
with the bench touching below your shoulder blades. Roll the bar over your legs and up onto your hips.
(Rolling is only possible if you are using 45lb plates or Crossfit plates). From here, slightly posterior tilt
your hips and thrust up towards the ceiling. As you thrust, your hips should never travel higher than your
knees. Make sure to keep your chin down and your eyes gazing forward. Hold at the top of the thrust for
2 seconds while contracting the gluteals as hard as you can before lowering back down to the floor.

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3RD EXERCISE
BENCH AND STEP SINGLE-LEG HIP THRUST
#BENCHANDSTEPSINGLELEGHIPTHRUST
Use a bench and step (with three risers under). Sit on the floor with your back touching the
bench and the step in front of you. Place one foot on the step while the other leg is off to the side of the
step. The leg that is not on the step will remain straight throughout the entire movement. Now, thrust
your hips up towards the ceiling while contracting the gluteals of the leg that is on the step. Hold at the
top of the thrust for 2 seconds before lowering back to starting position.
SUPERSET
SEATED BENCH BANDED ABDUCTIONS
#SEATEDBENCHBANDEDABDUCTIONS
Place the band directly above or below your knee. Sit on the bench with one hip towards
the edge. Grab both sides of the bench and allow your torso to lean slightly forward. While keeping your
bottom leg bent and stationary, abduct the top knee away from the bottom. Hold at the top of the lift for
2 seconds while contracting the gluteal muscles before lowering back down for another repetition.

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4TH EXERCISE
CABLE KICKBACK
#CABLEKICKBACK
Attach the ankle cuff or boot strap to your foot and the machine. Step back away from the machine to create
space for your chest to lean forward. While holding onto the machine, kick backwards up to a height that allows
you to feel the gluteal contraction without feeling a strain in your lower back (parallel or a little above is okay). If
you can’t feel a strong contraction while kicking straight back, try kicking slightly away from the opposite glute.
Many times this angle of extending the leg helps with a greater gluteal engagement.
SUPERSET
CABLE SMALL CIRCLE KICKS
EACH LEG 2 SETS
#CABLESMALLCIRCLEKICKS
Attach the ankle cuff to your ankle and the machine. Hinging at the hips, lower your
chest down to just above parallel with the floor. From here, fully extend the cuffed leg and keep
it extended for all repetitions. Next, move this leg in small circles. You will be moving clockwise
for 8 repetitions and then immediately into counter-clockwise for 8 repetitions before
switching legs. This is considered one working set.

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5TH EXERCISE
CABLE GLUTE PULL-THROUGH
3 SETS OF 10
#CABLEGLUTEPULLTHROUGH
Grab a handle bar or rope and attach to the cable machine. Step over the cable line so your back is facing
the pulley and the handle/rope is between your legs. Walk forward away from the machine to create space
for your chest to lower. With a slight bend in your knees and hinging from your hips, lower your chest down
to parallel with the floor. As you lower your chest down, focus on tilting your tailbone up towards the ceiling.
Now, raise your chest up and posteriorly tilt your hips (titling in opposite direction). As you raise back up,
focus on “tucking your butt under” as hard as you can. This will cause the greatest gluteal contraction. Hold
the contraction for 2 seconds before beginning the next repetition.
SUPERSET
CABLE SQUAT THRUST
1 SET OF 15
#CABLESQUATTHRUST
From the same set up as the glute pull-throughs, step forward away from the pulley to create space for
squatting. Now, while holding onto the handle/rope, squat down to parallel and then back up to standing.
As you squat down, your hips will slightly anterior tilt and your chest will lean forward. Hold at the bottom
of the squat for 2 seconds before coming back up. Imagine you are trying to launch yourself up and
forward from the squat as hard as you can.
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6TH EXERCISE
CABLE STANDING FOOT EXTERNAL ROTATIONS
#CABLESTANDINGFOOTEXTERNALROTATIONS
Slide your foot through the ankle cuff and place on the ball of your foot. Next, attach the cuff to the pulley
and step backwards (away from the machine). Your legs should be staggered. Now, flex the ankle cuffed
foot while externally rotating it. Your foot will be moving in the direction away from the pulley. Your heel
should be firmly planted throughout the entire ROM. As you rotate, focus on using your gluteal muscles
to create the movement. If you are unable to feel the gluteal contraction, check to see if the heel of your
cuffed foot is planted firmly into the floor as you rotate.

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OPTIONAL CARDIO
You don’t necessarily HAVE to do cardio in order to better develop your gluteal
muscles. However, if you are trying to lose fat while gaining muscle, I suggest
adding cardio to your workout regime.
MAX HEART RATE: Subtract your age from 220 to find your max heart rate,
then multiply by the %. (.40-.80) will give you your Target Heart Rate.
Example: 220-(30yrs old) =190 then, 190 multiplied by the below listed
percentages.
HOW TO TAKE YOUR PULSE

-Use your phone stopwatch or wrist watch
-Place two fingers into the soft groove on either side of the windpipe (neck)
-While looking at the clock for 30 seconds and touching your neck, count the number
of beats felt
-Multiply this number by 2 and you will get your heart rate
WEEK 1-2
Choose 4 days out of the week and perform 20 minutes of Moderate Intensity Steady
State (MISS) cardio. This should be performed at 50-75% of your max heart rate.

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WEEK 3-5
Choose 3-4 days out of the week and perform 15-20 minutes of High Intensity
Interval Training (HIIT) cardio. This should be performed at 80% of your max heart
rate. Examples: Cycling on the bike, sprints, stair master, elliptical etc. You will be
performing any of these exercises as fast as you can for 30 seconds and then backing
off the intensity to catch your breath for 45 seconds to 1 minute. Repeat this cycle
until the 15-20 minutes is up!
WEEK 6-8
Choose 4 days out of the week and perform 15-20 minutes of High Intensity Interval
Training (HIIT). This should be performed at 80% of your max heart rate. Examples:
Cycling on the bike, sprints, stair master, elliptical etc. You will be performing any
of these exercises as fast as you can for 1 minute and then backing off the intensity
to catch your breath for 45 seconds to 1 minute. Repeat this cycle until the 15-20
minutes is up!

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MY FAVORITE HIIT EXERCISES:
If you don’t want to use a cardio machine, you can perform any of these exercises at
your target heart rate for 30 seconds to 60 seconds and then rest for 45 seconds to 60
seconds. Repeat a circuit of these chosen exercises for the suggested amount of time
for each week. You can find the suggested amount of time on the cardio page.
- Jump Squats
- Jump Lunges
- Ice Skaters
- Burpees
- Step Up Jumps
- Speed Steps
- Box Jumps
- Speed Ladder
- High Knees

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CALORIES
A calorie is the measure of the amount of energy that foods will produce.
Calories also refer to the amount of energy used in physical activity. For
instance, a piece of chicken breast may contain 120 calories while a sprint
session may burn up 200 calories. A pound of fat equals 3,500 calories. In
order to engage in fat loss, you need to be in a calorie deficit. A calorie deficit is
when you burn more calories than you consume. For example, if you burn 3,000
calories per day while only eating 2,500 calories, you are in a calorie deficit of
500. At this rate, you will lose around a pound of fat a week. Make sure to take
into consideration that normal life activities burn calories outside of the gym.
Maintenance should only concern you if you are happy with where your
body is at. The goal of maintenance shouldn’t be to not change at all. You still
should be striving to get stronger every month. People that are interested in
significantly increasing muscle gains engage in a calorie surplus. This is known
as bulking. You should not bulk if you have a higher body fat percentage.
You should cut a significant amount of fat before even considering bulking.
Bulking is generally followed by a period of cutting (calorie deficit).
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MEAL PLANNING
I personally follow a customized meal plan from my sponsor Legion Athletics.

Creating a perfect meal plan is not always an easy thing to do. They were able
to assist me by measuring my physical activity to get a more precise plan. They
also were able to add in my favorite foods. You can purchase your very own
customized meal plan on their website, www.muscleforlife.com. If you choose
to try to create your own, here is a good starting point Legion recommends for
cutting, bulking and maintaining.

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Cutting (calorie deficit)

- 1.2 grams of protein per pound of body weight per day
-1 gram of carbohydrates per pound of body weight per day
-1 gram of healthy fats per 5 pounds of body weight per day
Bulking (calorie surplus)
-1 gram of protein per pound of body weight per day
-2 grams of carbs per pound of body weight per day
-1 gram of healthy fats per 3 pounds of body weight per day.
Maintenance
-1 gram of protein per pound of body weight per day
-1.5 grams of carbs per pound of body weight per day
-1 gram of healthy fats per 4 pounds of body weight per day.
* Carbs and Proteins have 4 calories per gram. Fat has 9 calories per gram.
*Your calories will be determined by your macronutrients calculations.
For EXAMPLE, A 150lb woman trying to cut will have to consume:

180 grams of protein (150 x 1.2)
150 grams of carbohydrates (150 x 1)
30 grams of fat (150 x 0.2)
The calculations you generate result in a specific amount of calories.

Here are the calorie calculations using the figures from above:
Protein (180 x 4 calories) = 720 calories
Carbohydrates (150 x 4) = 600 calories
Fat (30 x 9) = 270 calories
The total gives you your target daily calorie intake of 1590 calories.
* You can find nutrition facts for almost all foods at www.calorieking.com.

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MYFITNESSPAL APP
MyFitnessPal App is a great tool to calculate your macronutrients. The app
allows you to enter the food you eat throughout the day to generate the number
of calories, fat, protein, etc. you consume in a day. This will give you knowledge
on whether you have met your suggested caloric intake and macronutrient
needs for the day or still have some lacking areas such as protein which require
more consumption. This is fantastic for those that enjoy eating a variety of
different foods each day or are always on the go and have difficulty preparing
or storing their meals. For those fortunate enough to have the ability to prepare
their meals beforehand and/or don’t mind eating the same meals every day,
the application can be used to create pre-calculated meal plan(s). With your
recommended caloric intake and macronutrients in mind, you can play around
with the app to create your meals and snacks for the whole day. As you can
see in my sample meal plans, I generally eat 2 to 3 meals that contain a type
of protein (chicken, beef, fish), carb (potato, rice, etc.) and vegetable (broccoli,
peppers, etc.). I will also add 2 to 3 snacks that are generally high in protein
such as a protein shake or Greek yogurt. You will find a pre-calculated meal
plan is much easier to follow than an on-the-go approach to dieting in regards
of keeping up with your daily caloric intake and macronutrients. Those with the
on-the- go approach sometimes struggle with overeating during the day and
starving at night or not eating enough during the day and having to overeat at
night. Both approaches have their benefits and downfalls. Try both to find what
works best for you. The best approach will be the one you know will allow you to
stay on a diet.

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CHEAT MEALS
Cheat meals satisfy your weekly cravings while also assisting in muscle
preservation and strength maintenance. Studies have even shown overfeeding
can boost your metabolic rate. Carbohydrates and protein are typically the extra
macronutrients you would want in your cheat meal. However, you should not be
afraid if your cheat meal also contains fat. Do not go overboard. You should not
consume over 2,500 calories of sugar infested desserts. Consume foods that
are full of carbohydrates and protein. You deserved it. Cheat meals will replace
one of your daily meals (breakfast, lunch, or dinner). The rest of your meal plan
should be followed as usual. Do not make it into a cheat day. The number of
cheat meals you have in a week will depend on your goals. If you are cutting or
maintaining, you should give yourself one cheat meal a week while those bulking
can have between two to three cheat meals a week.
POST WORKOUT MEALS

It is crucial to consume protein immediately after your workout. The
optimal window for consumption is within 30 minutes after your lift. I have found
protein shakes to be my favorite because of its convenience. Depending on my
goals, I will put 1 or 2 scoops of Legion Whey+ protein into my shaker bottle and
bring it with me to the gym. After I have completed my workout, I will pour my
water bottle into my shaker and drink my protein shake as I am walking out of
the gym. This is a great way to stay on track.

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140-160LB FEMALE
FEMALE MEALMEAL PLAN-CUTTING
PLAN - CUT
ALL ITEMS SHOULD BE MEASURED RAW UNLESS INDICATED OTHERWISE
MEAL FOOD CALORIES PROTEIN CARBS FAT
1 scoop whey (recommend Legion Whey+) 100 22 3 0

1 cup almond milk (unsweetened) 30 1 1 2.5
PRE WORKOUT
Recommended: 1/2 serving Legion Phoenix 0 0 0 0
1
Recommended: 1-2 scoops Legion Pulse 5 0 5 0

TOTAL MEAL 1 135 23 9 2.5
WORKOUT
1 cup 2% organic milk 130 9 12 5
POST WORKOUT 1/4 cup old fashioned oats 75 2.5 13.5 1.5
BREAKFAST
1 cup mixed berries 80 1 17 0.5
2
Recommended: Legion Recharge 0 0 0 0

Recommended: Legion Triumph Multivitamin 0 0 0 0
TOTAL MEAL 2 385 34.5 45.5 7
4 ounces chicken breast, trimmed of fat OR 4 ounces turkey

120 26 0 1.5
breast OR 4.5 ounces shrimp OR 5 ounces tilapia
salad (2-3 cups spinach or romaine, 1/2 cucumber, 1/2
48 2.5 8 0.4
medium tomato)
3 tablespoons balsamic vinegar 30 0 6 0
LUNCH
3/4 ounce Feta cheese for salad 56 3 0.9 4.5
3
dry seasonings (if desired) 0 0 0 0

3/4 ounce milk chocolate 112 1.5 12.8 6.4
TOTAL MEAL 3 366 33 27.7 12.8

120 26 0 1.5
6 ounces sweet potato OR 6.5 ounces white potato 147 2.6 34.3 0.1
6 ounces vegetables (broccoli, cauliflower, squash, string
DINNER
58 4.8 11.2 0.6
beans, carrots, asparagus, bell pepper)
4
1/2 tablespoon butter 51 0 0 5.8

dry seasonings, cinnamon for potato (if desired) 4 0 1 0
TOTAL MEAL 4 380 33.4 46.5 8
8 ounces 0% Greek yogurt 133 24 9.3 0

SNACK 1/2 cup strawberries OR 1/4 cup blueberries 25 0.5 5.9 0.3
5
cinnamon, stevia (if desired) 4 0 1 0

TOTAL MEAL 5 162 24.5 16.2 0.3
Here are a couple EXAMPLE/SAMPLE meal plans. These meal TOTALS 1428 148.4 144.9 30.6
plans are solely for demonstrative purposes. If you would like
to purchase a meal plan customized to your specific needs
and goals please visit www.muscleforlife.com. TARGET 1458 145.8 145.8 32.4
29 Copyright © 2018 #BPFITNESS

140-160LB
FEMALEFEMALE
MEALMEAL PLAN-CUTTING
PLAN - CUT 2
2 egg whites 32 7.7 0.4 0.2

2 whole eggs 144 12.6 0.8 10
1 slice whole grain bread 80 4 14 0.1
BREAKFAST
1

Recommended: Legion Triumph Multivitamin 0 0 0 0
TOTAL MEAL 1 307 24.3 15.2 16.1
2 slices whole grain bread 160 8 28 0.2

4 ounces sliced chicken breast OR turkey breast OR Black
121 26.3 0 1.5
Forest Ham
lettuce, tomato, mustard, hot sauce (if desired) 10 0 2.5 0
LUNCH
1 tablespoon light mayo 35 0 1 3.5
2
salad (2-3 cups spinach or romaine, 1/2 cucumber, 1/2

48 2.5 9 0.4
medium tomato)
TOTAL MEAL 2 404 36.8 46.5 5.6

PRE WORKOUT
SHAKE
1 medium orange, eaten on side 62 1.2 15.4 0
3

TOTAL MEAL 3 197 24.2 24.4 2.5
WORKOUT
150 32.5 0 1.9
3/4 cup (cooked) brown rice 150 3 32 1
POST WORKOUT 6 ounces vegetables (broccoli, cauliflower, squash, string
DINNER
58 4.8 11.2 0.6
beans, carrots, asparagus, bell pepper)
4
dry seasonings, lemon juice, cilantro, 1 tablespoon ketchup or

30 0 7 0
BBQ (if desired)
TOTAL MEAL 4 388 40.3 50.2 3.5
5 ounces 2% cottage cheese 128 19.4 5.1 2.8

SNACK
1/2 cup strawberries OR 1/4 cup blueberries 22 0 5.4 0
5
TOTAL MEAL 5 150 19.4 10.5 2.8
Here are a couple EXAMPLE/SAMPLE meal plans. These meal TOTALS 1446 145 146.8 30.5
30
140-160LB
140-160LBFEMALE
FEMALEMEAL
MEALPLAN-CUTTING
PLAN - CUT
1/2 cup strawberries OR 1/4 cup blueberries OR 1/2 tablespoon honey 25 0.5 5.9 0.3
PRE WORKOUT
SNACK cinnamon, stevia (if desired) 4 0 1 0
1

TOTAL MEAL 1 167 24.5 21.2 0.3
WORKOUT
WORKOUT
3 egg whites 51 10.8 0.6 0.3
1 whole egg 72 6.3 0.4 4.8
1/2 cup (measured dry) old fashioned oats 150 5 27 3
1 small banana (can be sliced for oats) 78 0.4 20.5 0.2

POST WORKOUT
BREAKFAST cinnamon, stevia, nutmeg, vanilla extract (if desired) 10 0 1.3 0
2

Recommended: 1/2 serving Legion Triton 22 0 0 2
Recommended: 1/2 serving Legion Triumph Multivitamin 0 0 0 0

TOTAL MEAL 2 383 22.5 49.8 10.3
7 ounces Atlantic cod OR 6 ounces haddock OR 6 ounces Mahi Mahi 150 32.5 0 1.9
3/4 cup (cooked) brown rice OR 3/4 cup (cooked) quinoa 147 2.6 34.3 0.1
LUNCH 6 ounces vegetables (broccoli, asparagus, string beans) 58 4.8 11.2 0.6
3

TOTAL MEAL 3 410 39.9 46.5 8.4
5 ounces chicken breast, trimmed of fat OR 5 ounces turkey breast 150 32.5 0 1.9
salad (2-3 cups spinach or romaine, 1/2 carrot, 1/2 cucumber, 1/2 medium
62 2.9 11 0.5
tomato)
1 teaspoon olive oil (for salad or for cooking) 36 0 0 4.2

DINNER
4
dry seasonings, lemon juice (if desired) 4 0 1 0

TOTAL MEAL 4 305 35.4 18 8.6

PRE BED SNACK
3/4 cup pineapple 62 0.7 16.2 0.2
5
TOTAL MEAL 5 190 20.2 21.3 2.9
31
140-160LB
140-160LB FEMALE MEALPLAN-CUTTING
FEMALE MEAL PLAN - CUT
2 egg whites 32 7.7 0.4 0.2
2 whole eggs 144 12.6 0.8 10
BREAKFAST 1/2 tablespoon jam 22 0 5.5 0

1
TOTAL MEAL 1 300 24.3 20.7 12.3
5 ounces tilapia OR 4 ounces tuna (use tuna only 2-3x per week) 120 26 0 1.5
62 2.9 11 0.5
tomato)
LUNCH
3 tablespoons balsamic vinegar OR 2 tablespoons Bolthouse Farms (any
2
45 1 3 3
flavor)
lemon juice, dry seasonings (if desired) 4 0 1 0
TOTAL MEAL 2 231 29.9 15 5
PRE WORKOUT 1 medium banana OR apple OR pear 105 1.3 27 0.4

(BEFORE
WHENEVER YOU
3
WORKOUT) Recommended: 1-2 scoops Legion Pulse 5 0 5 0
TOTAL MEAL 3 247 25.3 42.3 0.4
WORKOUT
WORKOUT
POST WORKOUT
(AFTER 1/2 cup strawberries OR 1/4 cup blueberries 22 0 5.4 0
WHENEVER YOU
stevia (if desired) 0 0 0 0
4
WORKOUT)
TOTAL MEAL 4 201 27.1 12.6 3.9
5 ounces 95% lean ground beef OR 5 ounces pork tenderloin, trimmed of

190 32 0 5.5
fat
7 ounces sweet potato OR 8 ounces white potato 171 3.1 40 0.2
6 ounces vegetables (carrots, onions, tomatoes) 58 4.8 11.2 0.6

DINNER 1 teaspoon butter OR 1 tablespoon sour cream 34 0 0 3.8
5
TOTAL MEAL 5 480 39.9 52.2 12.1
and goals please visit www.muscleforlife.com.
TARGET 1458 145.8 145.8 32.4
32
140-160LBFEMALE
140-160LB FEMALE MEAL
MEAL PLAN - CUT
PLAN-CUTTING

2 egg whites 32 7.7 0.4 0.2
1 whole egg 72 6.3 0.4 4.8
1/2 cup strawberries OR 1/4 cup blueberries 25 0.5 5.9 0.3

BREAKFAST
cinnamon, stevia, nutmeg, vanilla extract (if desired) 10 0 1.3 0
1
TOTAL MEAL 1 311 19.5 35 10.3
SNACK 1 scoop whey in water (recommend Legion Whey+) 100 22 3 0

2
TOTAL MEAL 2 100 22 3 0
1 whole wheat tortilla 130 4 22 3

LUNCH (4-5
HOURS BEFORE 1/2 cup (cooked) black beans 114 7.6 20.4 0.5
WORKOUT)
3
2 teaspoons butter OR 2 tablespoons sour cream 68 0 0 7.7

lettuce, tomato, hot sauce, mustard, lemon juice, cilantro, dry seasonings
10 0 3 0
(if desired)
TOTAL MEAL 3 472 44.1 45.4 13.1
Required: Legion Forge OR 10g BCAAs 0 0 0 0

PRE WORKOUT
4
TOTAL MEAL 4 5 0 5 0
WORKOUT
WORKOUT
8 ounces chicken breast, trimmed of fat OR 8 ounces turkey breast 240 52 0 3
6 ounces sweet potato OR 7 ounces white potato 147 2.6 34.3 0.1
6 ounces vegetables (string beans, carrots, onions) 58 4.8 11.2 0.6
POST WORKOUT
DINNER Recommended: 1/2 serving Legion Triumph Multivitamin 0 0 0 0
5
TOTAL MEAL 5 472 59.4 46.5 5.7
DESSERT 3/4 ounce dark chocolate 93 1 13 6.2

6
TOTAL MEAL 6 93 1 13 6.2
Here are a couple EXAMPLE/SAMPLE meal plans. These meal

TOTALS 1453 146 147.9 35.3
TARGET 1458 145.8 145.8 32.4
33
140-160LB FEMALE
140-160LB MEAL
FEMALE MEALPLAN - MAINTENANCE
PLAN-MAINTENCE
2 egg whites 32 7.7 0.4 0.2
2 whole eggs 144 12.6 0.8 10
BREAKFAST 1 cup strawberries OR 1/2 cup blueberries 53 1.1 12.7 0.5

1
TOTAL MEAL 1 411 26.4 42.2 15.7
1 serving Pesto Pasta Chicken from The Shredded Chef 412 31 38 17

LUNCH
lemon juice, cilantro, dry seasonings (if desired) 4 0 1 0
2
TOTAL MEAL 2 416 31 39 17
2 scoops whey (recommend Legion Whey+) 200 44 6 0
1 cup rice milk 127 1.1 26.4 2.1

PRE WORKOUT
1 medium banana OR apple OR pear 105 1.3 27 0.4
SHAKE
3
10 almonds OR peanuts 70 2.5 2.5 6
TOTAL MEAL 3 507 48.9 66.9 8.5
WORKOUT
WORKOUT
6 ounces chicken breast, trimmed of fat OR 6 ounces turkey breast OR 6.5
ounces shrimp OR 7 ounces tilapia OR 7 ounces Atlantic cod OR 6 ounces 180 39 0 2.3
haddock OR 6 ounces Mahi Mahi
12 ounces sweet potato OR 13 ounces white potato OR 1.5 cups (cooked)
293 5.2 68.6 0.3
brown rice OR 1.5 cups (cooked) quinoa
4 ounces vegetables (broccoli, cauliflower, asparagus, bell pepper, string
beans, carrots, onions, mushrooms, spinach, tomatoes, Brussels sprouts, 39 3.2 7.5 0.4
POST WORKOUT
DINNER cabbage, zucchini, squash)
4
TOTAL MEAL 4 539 47.4 77.1 5
DESSERT 1 serving Peach Cobbler from The Shredded Chef 161 12 28 1

5
TOTAL MEAL 5 161 12 28 1
TARGET 2037 160 247.4 45.3
34
140-160LB FEMALE MEAL PLAN-MAINTENCE
140-160LB FEMALE MEAL PLAN - MAINTENANCE
1 medium banana OR apple OR pear 105 1.3 27 0.4

BREAKFAST
1 cup mixed berries 80 1 17 0.5
1
TOTAL MEAL 1 337 25.3 48 5.4

ounces shrimp OR 6 ounces tilapia OR 7 ounces Atlantic cod OR 6 ounces
haddock OR 6 ounces Mahi Mahi OR 6 ounces Pacific salmon OR 5 ounces
150 32.5 0 1.9
sirloin, trimmed of fat OR 5 ounces 95% lean ground beef OR 5 ounces
pork tenderloin, trimmed of fat (take out olive oil if using salmon, sirloin,
beef or pork)
LUNCH 1 cup (cooked) black beans OR lentils 227 15.2 40.8 0.9
2
6 ounces vegetables (broccoli, cauliflower, asparagus, bell pepper, string

beans, carrots, onions, mushrooms, spinach, tomatoes, Brussels sprouts, 58 4.8 11.2 0.6
cabbage, zucchini, squash)
1/2 tablespoon olive oil (for food or for cooking) 60 0 0 7
TOTAL MEAL 2 499 52.5 53 10.4
2 slices whole grain bread 160 8 28 0.2

4 ounces sliced chicken breast OR turkey breast OR Black Forest Ham OR
121 26.3 0 1.5
tuna (use tuna only 2-3x per week)
PRE WORKOUT lettuce, tomato, mustard, hot sauce (if desired) 10 0 2.5 0
SNACK
3
1 tablespoon light mayo 35 0 1 3.5
1 medium orange (130g) 62 1.2 15.4 0.2
TOTAL MEAL 3 393 35.5 51.9 5.4
WORKOUT
WORKOUT
120 26 0 1.5
ounces shrimp
2 cups (cooked) spaghetti 440 16.2 85.6 2.6
1/2 cup tomato pasta sauce 45 2 8 0.5
2 tablespoons Parmesan cheese 60 6 0 4.5

POST WORKOUT
DINNER 1 tablespoon olive oil (for food or for cooking) 120 0 0 14
4
TOTAL MEAL 4 808 50.2 93.6 25.1
and goals please visit www.muscleforlife.com. TARGET 2037 160 247.4 45.3
35
160-180LB
160-180LBFEMALE
FEMALEMEAL
MEALPLAN-CUTTING
PLAN - CUT

PRE WORKOUT
SNACK
1

TOTAL MEAL 1 150 21.5 20 0.3
WORKOUT
WORKOUT
3 egg whites 51 10.8 0.6 0.3
1 whole egg 72 6.3 0.4 4.8
1 medium banana (can be sliced for oats) 105 1.3 27 0.4
POST WORKOUT
BREAKFAST
2

TOTAL MEAL 2 410 23.4 56.3 10.5
9 ounces Atlantic cod OR 8 ounces haddock OR 8 ounces Mahi Mahi 210 45.5 0 2.6
3

TOTAL MEAL 3 441 50.5 40.9 8.8
1/4 cup (cooked) black beans 57 3.8 10.2 0.2
62 2.9 11 0.5
tomato)
DINNER 1 teaspoon olive oil (for salad or for cooking) 36 0 0 4.2
4

TOTAL MEAL 4 362 39.2 28.2 8.8

PRE BED SNACK
3/4 cup pineapple 62 0.7 16.2 0.2
5
TOTAL MEAL 5 190 20.2 21.3 2.9
36
160-180LBFEMALE
MEAL PLAN - CUT
PLAN-CUTTING
4 egg whites 64 14.4 0.8 0.4

1 whole egg 72 6.3 0.4 4.8
2 slices bacon 70 5 0 5
BREAKFAST
1/2 tablespoon jam 22 0 5.5 0
1

TOTAL MEAL 1 330 29.7 20.7 12.3
6 ounces tilapia OR 5 ounces tuna (use tuna only 2-3x per week) 150 32.5 0 1.9
salad (2-3 cups spinach or romaine, 1/2 carrot, 1/2 cucumber, 1/2
62 2.9 11 0.5
medium tomato)
LUNCH
2
45 1 3 3
flavor)
TOTAL MEAL 2 261 36.4 15 5.4

PRE WORKOUT 1 small banana OR apple OR pear 78 0.4 20.5 0.2
(BEFORE
WHENEVER YOU
3

TOTAL MEAL 3 203 21.4 34.6 0.2
WORKOUT
WORKOUT
POST WORKOUT 1/2 cup strawberries OR 1/4 cup blueberries 22 0 5.4 0
(AFTER
stevia (if desired) 0 0 0 0
WHENEVER YOU
4
WORKOUT) 1 small banana OR apple OR pear 78 0.4 20.5 0.2

TOTAL MEAL 4 279 27.5 33.1 4.1
5 ounces 95% lean ground beef OR 5 ounces pork tenderloin, trimmed of

190 32 0 5.5
fat
7 ounces sweet potato OR 8 ounces white potato 171 3.1 40 0.2
5

TOTAL MEAL 5 480 39.9 52.2 12.1
37
160-180LBFEMALE
MEAL PLAN - CUT
PLAN-CUTTING
4 egg whites 64 14.4 0.8 0.4
1 whole egg 72 6.3 0.4 4.8

1/4 cup (measured dry) old fashioned oats 75 2.5 13.5 1.5
1/2 cup strawberries OR 1/4 cup blueberries 28 0 7.2 0

BREAKFAST
1

TOTAL MEAL 1 271 23.2 23.2 8.7
SHAKE 1.5 scoops whey in water (recommend Legion Whey+) 150 33 4.5 0
2
TOTAL MEAL 2 150 33 4.5 0

LUNCH (4-5
3
WORKOUT)
2 teaspoons butter OR 2 tablespoons sour cream 68 0 0 7.7
10 0 3 0
(if desired)
TOTAL MEAL 3 472 44.1 45.4 13.1

PRE WORKOUT
4
WORKOUT
WORKOUT
1 teaspoon butter OR 1 tablespoon sour cream 34 0 0 3.8

POST WORKOUT
DINNER dry seasonings, cinnamon for potato (if desired) 4 0 1 0
5

TOTAL MEAL 5 573 54.7 69.3 9.2

6
TOTAL MEAL 6 93 1 13 6.2
Here are a couple EXAMPLE/SAMPLE meal plans. These meal TOTALS 1564 156 160.4 37.2
38
180-200LB
180-200LBFEMALE
FEMALEMEAL PLAN-CUTTING
MEAL PLAN - CUT

PRE WORKOUT
SNACK
1

TOTAL MEAL 1 150 21.5 20 0.3
WORKOUT
WORKOUT
2 egg whites 32 7.7 0.4 0.2
2 whole eggs 144 12.6 0.8 10
1 medium banana (can be sliced for oats) 105 1.3 27 0.4
POST WORKOUT
BREAKFAST
2

TOTAL MEAL 2 463 26.6 56.5 15.6
10 ounces Atlantic cod OR 9 ounces haddock OR 9 ounces Mahi Mahi 240 52 0 3

3

TOTAL MEAL 3 500 59.4 46.5 9.5
1/4 cup (cooked) black beans 57 3.8 10.2 0.2
62 2.9 11 0.5
tomato)
DINNER 1 teaspoon olive oil (for salad or for cooking) 36 0 0 4.2
4

TOTAL MEAL 4 362 39.2 28.2 8.8

PRE BED SNACK
3/4 cup pineapple 62 0.7 16.2 0.2
5
TOTAL MEAL 5 190 20.2 21.3 2.9
TARGET 1652 165.2 165.2 36.7
39
180-200LBFEMALE
MEAL PLAN - CUT
PLAN-CUTTING
3 egg whites 51 10.8 0.6 0.3

2 whole eggs 144 12.6 0.8 10
2 slices bacon 70 5 0 5

BREAKFAST
1/2 tablespoon jam 22 0 5.5 0
1

TOTAL MEAL 1 389 32.4 20.9 17.4
6 ounces tilapia OR 5 ounces tuna (use tuna only 2-3x per week) 150 32.5 0 1.9
62 2.9 11 0.5
tomato)
LUNCH
2
45 1 3 3
flavor)
TOTAL MEAL 2 261 36.4 15 5.4
PRE WORKOUT 1 large banana OR apple OR pear 121 1.4 31.1 0.4
(BEFORE
WHENEVER YOU
3

TOTAL MEAL 3 263 25.4 46.4 0.4
WORKOUT
WORKOUT
POST WORKOUT 1/2 cup strawberries OR 1/4 cup blueberries 22 0 5.4 0

(AFTER
WHENEVER YOU stevia (if desired) 0 0 0 0
4
WORKOUT) 1 large banana OR apple OR pear 121 1.4 31.1 0.4

TOTAL MEAL 4 322 28.5 43.7 4.3
5 ounces 95% lean ground beef OR 5 ounces pork tenderloin, trimmed of fat 190 32 0 5.5

5


TOTAL MEAL 5 431 39 40.8 12
40
180-200LB
180-200LBFEMALE
FEMALEMEAL PLAN-CUTTING
MEAL PLAN - CUT
5 egg whites 80 12.8 1 0.5
2 whole eggs 144 12.6 0.8 10
1/2 cup strawberries OR 1/4 cup blueberries 25 0.5 5.9 0.3

BREAKFAST
1
TOTAL MEAL 1 431 30.9 36 15.8
SHAKE 1.5 scoops whey in water (recommend Legion Whey+) 150 33 4.5 0
2
TOTAL MEAL 2 150 33 4.5 0

LUNCH (4-5
WORKOUT)
3
1/2 tablespoon butter OR 2 tablespoons sour cream 51 0 0 5.8

10 0 3 0
(if desired)
TOTAL MEAL 3 455 44.1 45.4 11.2

PRE WORKOUT
4
WORKOUT
WORKOUT
8 ounces chicken breast, trimmed of fat OR 8 ounces turkey breast 240 52 0 3
POST WORKOUT
DINNER Recommended: 1/2 serving Legion Triumph Multivitamin 0 0 0 0
5
TOTAL MEAL 5 520 60.3 57.9 5.8

6
TOTAL MEAL 6 93 1 13 6.2
Here are a couple EXAMPLE/SAMPLE meal plans. These meal TOTALS 1654 169.3 161.8 39
41

Toaz - Info Ultimate Guide To Greater Glutes v2 Brittany Perille PR

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Copy belongs to rurben@gmail.

com BRITTANY PERILLE

THE ULTIMATE GUIDE

GYM BASED PROGRAM

Copyright © 2018 #BPFITNESS

Not for Resale ................................................ 1

Required Equipment ......................................... 3

Training Schedule ............................................ 5

Key Terms ..................................................... 6

Programs 1.1-1.3 ......................................... 7-20

Optional Cardio ........................................ 21-23

Nutrition .................................................. 24-41

Copyright © 2018 #BPFITNESS

NOT FOR RESALE

Copyright © 2018 #BPFITNESS

All documents included or exchanged between Brittany Perille

Copyright © 2018 #BPFITNESS

PLATES SMITH MACHINE CABLE MACHINE

BARBELL SQUAT SPONGE BENCH

Copyright © 2018 #BPFITNESS

STRETCHING BEFORE BOOTY BUILDING

1) Deep Squat Static Hold / Squat to Forward Fold

Copyright © 2018 #BPFITNESS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 Program 1.1 Program 1.2 Program 1.1

Program 1.3 Program 1.3

Program 1.1 Program 1.2 Program 1.1

Program 1.2 Program 1.1 Program 1.2

WEEK 5 Program 1.3 Program 1.3

WEEK 6 Program 1.1 Program 1.2 Program 1.1

WEEK 7 Program 1.2 Program 1.1 Program 1.2

WEEK 8 Program 1.3 Program 1.3

Supine - Position of the body where your chest is facing up while

ROM - Range of Motion.

Abductions - Definition in terms of this guide means to move away

Superset - Perform the exercise immediately following the previous

* Make sure to follow @brittanyperillev2 to view all hashtags.

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

HOW TO TAKE YOUR PULSE

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

MY FAVORITE HIIT EXERCISES:

Copyright © 2018 #BPFITNESS

I personally follow a customized meal plan from my sponsor Legion Athletics.

Copyright © 2018 #BPFITNESS

Cutting (calorie deficit)

For EXAMPLE, A 150lb woman trying to cut will have to consume:

The calculations you generate result in a specific amount of calories.

Copyright © 2018 #BPFITNESS

Copyright © 2018 #BPFITNESS

POST WORKOUT MEALS