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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Find Your Perfect Fitness Plan For Free!

STEP

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Is legs day your favorite workout yet? It should be! Because your legs are such a big muscle group, your body has to work extra hard when you’re training them. That extra energy expenditure means you’ll burn more fat and prime more of your body for muscle building. Don’t you dare slack off—it’s the last day you get to smash this awesome workout!

Don’t forget to fuel your workout with protein and carbs. If you don’t eat before you train, you won’t be able to push yourself to an effective level. Give your body the nutrition it needs to perform at its best.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Previous | Main | Next


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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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<div class="article-padding-content" webReader="42.2034474387"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 28, 2014</span></div><div id="DPG" webReader="41.6825775656"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-21.html">Next</a></h5><p>There aren't many HIIT cardio days left in this trainer, so go hard! You know what it feels like to push yourself beyond what you're normally comfortable with, so keep at it. You want to uncover a leaner, stronger, more athletic body. To do that takes some really intense training.</p><p>If you can make it through this workout with a little less active rest than you did during the first interval sprints workout, you know you're making progress!</p><p>As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.</p><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-Up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_a-skip-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_a-skip-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: A Skip</strong><br />20 meters</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_b-skip-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_b-skip-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: B Skip</strong><br />20 meters</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-leg-short-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-leg-short-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>Dynamic Sprint Drills: Straight-Leg Short</strong><br />20 meters</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-high-knees-1.jpg" alt="Intervals" width="53" height="53"/><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_straight-high-knees-2.jpg" alt="Intervals" width="53" height="53"/></span> <span class="mpt-content content c10"><strong>High Knees</strong><br />20 meters</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('single-cone-sprint-drill')"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_hiit-cardio-1.jpg" alt="Intervals" width="53" height="53"/></a> <a href="javascript:pop('single-cone-sprint-drill')"><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_hiit_workout_boxes_hiit-cardio-2.jpg" alt="Intervals" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong>HIIT Cardio</strong><br />10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment</span></li>
<li class="c11"><br /><h6>Cool-Down</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Female/t/658_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/658/Female/t/658_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a></strong><br />5 minutes</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2013/buckwheat_50.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><a href="javascript:nutrientpop('20038')"><strong>Oats</strong></a></span><br />1/2 cup</li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/asparagus_50.jpg" alt="steamed asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Steamed Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-sweet-potato-green-beans_50.jpg" alt="Chicken Breast with Sweet Potato and Green Beans" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Sweet Potato and Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/tuna_50.jpg" alt="tuna" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15184')">Tuna Salad</a></strong><br />1 can of tuna with 1 tbsp of light mayo</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/corntortillas_50.jpg" alt="corn tortilla" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18363')">Corn Tortilla</a></strong><br />1 tortilla</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-salmon.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Grilled/Baked Salmon</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Steamed Veggies or Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-salmon-brown-rice-asparagus_50.jpg" alt="Salmon with Brown Rice and Asparagus" width="50" height="50"/></span> <span class="mpt-content content c13"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Salmon with Brown Rice and Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c14">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c12"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c15"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c15"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-21.html">Next</a></h5><br class="c17"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/the-bizzy-diet.html">The Bizzy Diet 21-Day Fitness Plan: Overview</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 20

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There aren’t many HIIT cardio days left in this trainer, so go hard! You know what it feels like to push yourself beyond what you’re normally comfortable with, so keep at it. You want to uncover a leaner, stronger, more athletic body. To do that takes some really intense training.

If you can make it through this workout with a little less active rest than you did during the first interval sprints workout, you know you’re making progress!

As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 20

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 19

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Your shoulders are going to be an essential part of your elite physique. Yes, we’ve already hit them once this week, but training frequency will pay big dividends. Push through those military presses and front raises—it will all be worth it in the end!

If you’re feeling strong today, try to go a little heavier. You have to consistently push your body in order for it to grow. Don’t ever get comfortable in the gym; every day should be a new challenge!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 19

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18

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On back day, it’s easy to rely on your biceps and your body’s momentum to do a lot of the work. Your goal for the day should be to retract your scapula and focus on using the muscles in your back to lift the weight. Use your arms only as levers and not as the main impetus for the exercises.

It’s also important to maintain your focus and energy through this workout. Supersets are difficult, so take full advantage of the rest periods and recognize that you’ll be tired by the time you get to the last exercise. You might be taxed, but that doesn’t mean it’s okay to do fewer reps or skip exercises altogether.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

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If you’re tired or in a rush, it might seem like an easy decision to skip the plyometrics circuit before you hit your legs—don’t do it! The plyo drills are an important part of building an elite body. You might feel like you’re just jumping around, but you’re actually doing a lot more for your body. Plyos will prepare your central nervous system and your fast-twitch muscles for the work ahead. Doing them will also help you develop power, an essential component for every athlete.

When you’re done with plyos, hit your squats with energy. The short rest periods will make those 50 squats feel more challenging than they’d normally be, but push through it. You’re earning your elite.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 15

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You have already completed two weeks of Elite Body! That means you’re two weeks away from a leaner, stronger, more athletic body. Keep working hard —you won’t be disappointed with the results.

As you’re crushing the weight today, remember that you must also focus on your nutrition. Although Elite Body doesn’t have an “off-limits” food list, the more often you can stick to getting 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from healthy fats, the quicker you’ll see changes.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 15

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<div class="article-padding-content" webReader="40.7271594684"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 21, 2014</span></div><div id="DPG" webReader="38.6452400325"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-15.html">Next</a></h5><p>You've been working your body to it's max this week, so you need to give it some time to recover. It might be tempting to "get ahead" and go for a long run or some laps in the pool, but resist the urge. Muscles need time to recover; without rest, you won't see the results you've been working so hard to earn.</p><p>Take it easy today and we'll hit it hard again tomorrow!</p><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_day_7_rest-1.jpg" width="560" height="339" border="0"/><p>You've been working your body to it's max this week, so you need to give it some time to recover.</p><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="avocado" width="50" height="50"/></span> <span class="mpt-content content"><a href="javascript:nutrientpop('9037')"><strong>Avocado</strong></a></span><br />1/2 avocado</li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Cooked Brown Rice</a></strong><br />1/2 cup</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="steamed squash or zucchini" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11641)">Steamed Squash</a> or <a href="javascript:nutrientpop('11477')">Zucchini</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-brown-rice-broccoli_50.jpg" alt="Chicken Breast with Brown Rice and Broccoli" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Brown Rice and Broccoli</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/yogurt_50.jpg" alt="greek yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong>2% Greek Yogurt</strong><br />1 serving</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Grilled Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="spaghetti squash" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Baked Spaghetti Squash</a> (seasoned or with salsa)</strong><br />1/2 squash</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fule-chicken-breast-asparagus_50.jpg" alt="Chicken Breast with Asparagus" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-15.html">Next</a></h5><br class="c15"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/matt53.htm">Laying The Right Foundation!</a></li>
<li><a href="http://www.bodybuilding.com/fun/planet12.htm">Gain 10 Lbs In 120 Days!</a></li>
<li><a href="http://www.bodybuilding.com/fun/planet14.htm">The 18-Minute Home Dumbbell Workout!</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms">View All Workout Programs Articles</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 14

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You’ve been working your body to it’s max this week, so you need to give it some time to recover. It might be tempting to “get ahead” and go for a long run or some laps in the pool, but resist the urge. Muscles need time to recover; without rest, you won’t see the results you’ve been working so hard to earn.

Take it easy today and we’ll hit it hard again tomorrow!

You’ve been working your body to it’s max this week, so you need to give it some time to recover.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 12

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Powerlifter, bikini athlete, or soccer mom, your pecs matter. By training them hard, you’ll increase the strength of your push and create a more symmetrical physique!

Don’t forget to time your rest periods. Part of the reason Elite Body doesn’t ask you to do much cardio is because your resistance training should also be intense, cardiovascular workouts. Keep your heart rate high and you’ll burn way more calories than you would resting for three minutes between each lift.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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