CARDIO
Complete "The Ruck" THREE times per week.

ABS
Complete "The Washboard" THREE times per week.

NUTRITION
Track your macros according to your goal.  Remain in a deficit for weight loss and conditioning.  Remain in a surplus for size and strength.  View my "Prep Journal" to see what I eat on a daily basis.

FIT CREATOR
To create custom workouts, cardio regimens, ab routines, and meal plans based on your goals go to www.bmcfitness.net/fit-creator
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