Table Of Content

BYB Challenge Bodibiday LLC 2015-2017 �1 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge WELCOME! Everything You Need To Know To Get Started. Hey Ladies, I'm so happy and excited for your journey! To be able to build your booty to its full potential. Gaining weight by building muscle so it can stick forever! I was able to go from 87lbs to now 109 lbs of muscle! and I want to help you achieve the same too, that's why I decided to create the Build Your Booty Challenge! It takes 21 days to make or break a habit, so were doing this challenge for 30 days. You will be able to build the discipline you need to finally achieve your goals and to make sure you can stick to this way after this challenge is over! Here is the link to the Private Facebook Group: https:// www.facebook.com/groups/1736813649677919/ Please allow 24 - 48 hours to be accepted. Bodibiday LLC 2015-2017 �2 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Table Of Contents Before + After Pics …………………………………………………………… 4 What You Will Need ………………………………………………………….. 5 Diet ………………………………………………………..…………………… 6 Grocery List ……………………………………………………………………. 7 Protein Snacks ……………………………………………………………….. 13 Pre-Post Workout Snacks …………………………………………………… 14 Supplements …………………………………………………………………. 15 Workouts …………………………………………………………………….. 19 Week 1 ……………………………………………………………………….. 20 Week 2 ……………………………………………………………………….. 29 Week 3 ……………………………………………………………………….. 36 Week 4 ……………………………………………………………………….. 43 Exercise Library ……………………………………………………………… 53 BONUS 15 Weight Gainer Shake eBook……….…………………………………… 61 Bodibiday LLC 2015-2017 �3 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Before + After Pictures Taking before and after pictures is a great way for you to track and see your progress. Please take before pictures before starting the challenge, and the after pictures right when the challenge ends. Here is how to take them: • Wear fitted clothing or shorts. (That will show your transformation the most) • Wear a sports bra or crop top. (That will show your transformation the most) • Your photos should include two angles (front/back, or front/side) • You should wear the same outfit for both, before and after photos. • Photo should include full body. (Face can be optional, but preferred). 1. Hold a sheet of paper that includes date, challenge name and IG name (optional). 2. Send before and after pictures to [email protected] with IG name for feature. Note: These photos will be used for the public to see. Posting transformation pictures in the private FB group or sending them to the email above, gives me permission to post it on my website bodibiday.com, transformyourbodi.com, promote other challenges, programs and to post it to all of my other social medias. Bodibiday LLC 2015-2017 �4 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge What You Will Need 1. Gym Access (if possible) 2. Resistance bands: http://amzn.to/2lp7fno 3. Ankle Weights: http://amzn.to/2kvtbhu 4. A Pair of Dumbbells/Barbell: http://amzn.to/2kvuYDk 5. Yoga Mat: http://amzn.to/2kDDg7n 6. A Bottle of Water!💧 : http://amzn.to/2kP7ULP 7. Food Scale: http://amzn.to/2kvuUDD If you don’t have a gym membership or any weights at home, I HIGHLY suggest you ladies invest in some weights. Amazon sells dumbbells, barbells, and resistance bands http://amzn.to/2k3QEFt. The reason is, lifting heavy and constantly progressing your weights is key to muscle growth. If there is any reason why you just can't have any access to weights, you can always use anything in your home like a big water bottle, laundry detergent, even your baby sister! It's all resistance. Bodibiday LLC 2015-2017 �5 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge DIET Everything You Need To Know For Your Bulk. First thing you need to do is download the app “MyFitnessPal” so you will be able to keep track of your calories, which is THE most important part. You have to be at a caloric surplus to build muscle, and gain weight the right way! The easiest way to find out how many calories to intake everyday is by taking your body weight in lbs and times that by 20 (ex. 107lbs x 20 = Calories to consume everyday). Also intaking 1 gram of protein per body weight is very important as well! (ex. 107 x 1g = 107 grams of protein needed everyday) this is going to help you build muscles, have great skin, hair and nails. REMEMBER, this is just a calculation and you need to monitor your weight and measurements and adjust your calories as you go. Now that you have your daily caloric intake number and protein intake number, find foods that fit within that. FIT TIP: I plan out my meals day the before on MyFitnessPal, so I don't have to worry about not having enough calories at the end of the day. 🍽 Bro Labs is also offering Custom Meal Plans, if you don’t want to worry about all the logistics and just follow the recipes and eat! Each meal plan is completely custom according to your height, weight, age, activity level, and they even ask you what your favorite foods are to add it in there! You can get yours here: Bodibiday.com/Meals Bodibiday LLC 2015-2017 �6 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Grocery List You should have a healthy balance of all food groups. Half of your plate should consist of vegetables. 1⁄4 of your plate protein and 1⁄4 carbs. Protein Meat High in Calories (Calories per 3oz, cooked): Ground Pork (334 Calories), Turkey Bacon (321 Calories), Lamb Shoulder (303 Calories), Bodibiday LLC 2015-2017 �7 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Duck, Meat & Skin (286 Calories), Pork Shoulder (269 Calories), Goose, Meat & Skin (259 Calories), Veal Loin (241 Calories), Chicken Dark Meat (219 Calories), Chicken Drumsticks (173 Calories) Oily Fish High in Calories (Calories per 3oz, cooked): Mackerel (223 Calories) American Shad (214 Calories), Herring (213 Calories), Halibut (203 Calories), Salmon (175 Calories), Trout (162 Calories), Butterfish (159 Calories), Tuna Steak (156 Calories), Tuna Canned in Oil (168 Calories), Canned Sardines (191 per can Calories), Canned Anchovies (95 per can Calories). *For More High Protein Foods Click Here: https://www.transformyourbodi.com/list- of-high-protein-foods Password is: transform321 Bodibiday LLC 2015-2017 �8 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Carbohydrates Whole Grains High in Calories (Calories per cup, cooked): Wholewheat Pasta (174 Calories), Teff (255 Calories), Amaranth (251 Calories), Spelt (246 Calories), Kamut Khorasan (227 Calories), Quinoa (222 Calories), Brown Rice (218 Calories), Millet (207 Calories), Pearled Barley (193 Calories), Wild Rice (166 Calories), Buckwheat Groats (155 Calories), Bulgur (151 Calories), Soba Noodles (113 Calories), Oat Bran (88 Calories). Yams/Sweet Potatoes Oatmeal Whole Wheat Bread Whole Wheat Pita Pocket Whole Grain Pasta Quinoa Bodibiday LLC 2015-2017 �9 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm BYB Challenge Beans & legumes (Anything whole grain/wheat) Vegetables FIT TIP: Buy steam bag vegetables (ex. broccoli, string beans..) this will help you when you don't have time to cook. Spring mix, or spinach salad (already washed in a bucket or bag for convenience) iceberg lettuce is not high in nutrition. Spinach Broccoli Asparagus Brussel Sprouts Kale String Beans Garlic Eggplant Mushroom Artichoke Onions Peppers Fruits Grapes Granny Smith Apples Unsweetened Applesauce Bodibiday LLC 2015-2017 �10 bbrriittttaannii..jjaanneeee0088@@ggmmaaiill..ccoomm