Killer Body Plan Part 2 ( send me personal messages to request it)

[Chadjahoo50]

Hey Luii, You are a great inspiration to me.!! I watch your videos all the time. I just got into working out again in the gym. I am a friend on Facebook and I have subscribed and I want get your killer body plan. Keep up the great progress!!

[MrShiddly]

hook it up liu!!!!

[53dexter]

1. Lui, I can't take whey powders or other supplements. What can i use then instead? Im assuming by "shake" you mean 40-50g of protein. Therefore can i just drink enough milk to fill that gap?

2. Also, am i right in assuming that each of the first 3 meals is about 500 cals,meal 4about 200, 5 about 280, and 6about 240?

3. Lastly, I do about 1.5 hrs of hockey from mon-thursday from 5-7pm. This is intense cardio. How should i alter my diet? Should i exercise immediately after hockey or wait a bit?

[Jos12354]

hey lui, im just starting ur plan, tho i have a slight issue with meals and timing...i find that after meal 3 ( last main meal) its still 4 and a half hours before i start to workout out, i find that im hungry but i dont want to add another meal in u know. beacause your next meal shows post workout. what im sayin is, can i hav another meal or is that too much ?

[k0sta5]

Lui! Please help! Maybe i'm over complicating things but I wanted to know some specifics about the diet portions. For example, you say to have a bagel with fat free cream cheese...how much is too much cream cheese? When having a carb (like bread) how much is one serving? Also for protein....in the main meals, how much grams of protein should be in each meal? Is it the 50g like in the shakes?

I appreciate this workout and want it to work as best possible. If anyone can help I'd be thankful!

[ramonnips123]

iv got a question is this to plan to build muscle or loose fat?

[luimarco]

@ramonnips123 loose fat, my mass plan is also on my facebook

[ramonnips123]

so would this be a good cutting plan?

[ftwsibbaftw]

I am going to do this plan soon but when I do like 15 sets I'm already like 1 hour in the gym. In the first workout you do 25 sets + 6 sets for abs and 2 sets for obliques after this 30 minutes of cardio. Isn't this heavily overtraining? Not to mention my body is probably in an catabolic state after 3/4 of the workout.

[nevraXmike]

hi Luimarco, I work out in the morning before work, when would you suggest I do my 30 min cardio also how do I adjust the meal plans since meal 1 is suggested to take the bagel combo when I just finished my working out....

[runescapeclassicable]

i added u as firend on fb

mirza abdullah naeem. (:

need ur workout plz

[roffi123]

Can you take creatine with orange juice? With any citrus fruit at all? I thought it broke down the creatine. Happy for any answer.

[luckoftheazn]

i'm 19 years old, I'll be 20 in April. Should I take tribulus in the 4th month like you said or just the creatine? because, I believe that I already have enough testosterone being made in my body since I'm not over 30...

[ballzyification]

had an awesome workout today, free weights ftw

thx for the plan lui ;)

[Skr0s]

So would be 20 caps of BCAA after cardio and then another 20 caps after working out? I may be very confused.. Please reply me lui. Thanks

[luimarco]

@Skr0s yes if one cap is 500 mg, next time buy bcaa in powder it is cheaper

[Skr0s]

I mean 20 caps!! Wow! Seriously?

[Skr0s]

hello lui. a BCAA cap has 500mg and you want us to take 10g of BCAA after workout which will be 10 caps am I right? 10 caps of BCAA!!? isnt too much? please reply lui! thanks bro

[zozdude]

@Skr0s that way the powder is alot better and cheaper

[mrjohn88doe]

hey man, can you send me part 1 and part 2 of your workout/nutrition plan? looks great and your videos are awesome. I noticed you reply to literally every comment on your videos, which is great. your comments are as helpful as your videos man, i havent seen another youtube "guru" reply in such detail and honesty to all of the questions like that before.

thanks!

[Inhaleexhale7777]

Can u send this plan as well thanks

[porkysugrim]

oh okay..uhm yea.. yea i have your plan..so far im half way into the first month..sorry im askin so many questions..im just curious on a couple of things =p

[luimarco]

@porkysugrim No worries bro, feel free to ask, i want you to get it 100% right!

[porkysugrim]

also for the maltodextrin post workout..would like a fat free ice cream containing matlodextrin work?

[luimarco]

@porkysugrim Yes i prefer the Skinny cow brand

[porkysugrim]

uhm a couple of questions..during this diet..would u recomend using a lean mass gainer..for example optimum nutrition pro complex gainer..or would you recomend just gold standard whey protein? im trying to gain lean muscle mass, but reduce body fat as well? any suggestions and should i continue following this routine?

[luimarco]

@porkysugrim i'll go with only Whey. did you receive my plan?

[porkysugrim]

oh alright..and one more question..during month 2..would it be alright to switch around meal 3 and meal 2 because don't you want more complex carbs before your workout..?because with a salad you won't be getting enough carbs pre workout

[luimarco]

@porkysugrim Well, assuming that you do not have a Physical Job. The Carbs that you took in your Meal 2 will still be stored in your Body . and indeed we must train with 2 Far carbs meals deep. plus don't forget that Post W-O shake it's gonna have 35 Grams of dextroze

cheers!

[yb600whp]

wen doing the morning run on an empty stomach to create a deficit and burn fat.

Would u say it would be good to do some stomach crunches on an empty stomach to burn up fat reserves to get rid of stomach fat?

[luimarco]

@yb600whp nop, cause the Fat will burn evenly from the whole body. targeting one area is impossible. plus we are Doing our Abs 3 times a week right? that quite enough

[porkysugrim]

oh okay thanks..another question..would taking glutamine or BCAAS before the morning cardio prevent muscle breakdown?

[luimarco]

@porkysugrim it prevents fat breakdown too. at 135 heart beat the body burns fat not muscles

[porkysugrim]

hey are we able to eat any types of healthy fat..or do we completely eliminate all fats in our diet??

[luimarco]

@porkysugrim apart from the mega 3's and the fat that i encounter in my red meat, plus some olive oil once a week, Nop. that's all i take. please note that milk has fat too. so does whey protein or even bread

[nuggets0709]

can i get a copy of this also

[luimarco]

@nuggets0709 sent

[jaylov168]

This programs seems better than P90X.U lay everything out step by step

[luimarco]

@jaylov168 thanks bro

[kbflorida888]

Hi, please send me a copy of part 2 of your plan, thank you.

[OxXJockerXxO]

INCREDIBLE !!! THANK U Couch! ,, One Question sir, Is the body plan something we can buy or just something we can asking for?!

[luimarco]

@OxXJockerXxO ask for it bro its free, add me as a friend first

[OxXJockerXxO]

@luimarco Wow Cool Thanks :D ,, I already Added U and Subscripted as well! :)

[LoVeS2SpOoGeMaN]

I really like tuna... can that fit in somewhere or does it fall into the same basket as salman?

[luimarco]

@LoVeS2SpOoGeMaN tuna is very good, go for it! the only downside is salt but no big deal

[sportsman214]

why no salmon?

[luimarco]

@sportsman214 i eat Omega 3. Salmon on a daily Basis is way too fat!

[sportsman214]

@luimarco well the fat is a healthy fat from the omega 3s...? But yeah on a daily basis it probably wouldn't be great but every once in awhile it would seem healthy

[luimarco]

@sportsman214 Yes and please also note that most Atlantic salmon have a too high level of mercury according to the latest tests. personally i don't eat it anymore

[tabre]

Hey guys could you help me out and watch my video watch?v=UhoOjJ9TMZs

[Beud]

Hey Luimarco send me the plan! =)

[thepatshowonwp]

Excellent vid and thank you for the plan. There is plenty in there for a dieter to use and what I like is that it is very sound and makes sense. Great job!

[luimarco]

@thepatshowonwp thanks bro

[Tzalinkiop]

hey,

thanks for sharing your knowledge with us. I watch every video and I would be glad, if you could send me your killer body plan, a downloadlink from like rapidshare would be great.

Greets from Europe!

[wrestling2091]

lui, dosent cardio burn muscle though?? thats what im really worried about

[J4AProductions]

@wrestling2091 Do hiit after a work out and in the morning dont eat anything to do hight intensity interval tranning is walk for a minute then run on 8mph then walk a minute run for 10mph then walk then 11 mph for 5 times

[CreatureGam3r]

@wrestling2091 yeah it does if ur doing high intensity for too long

[F4DiNh0]

hey im 18 yrz old

im not fat..not skinny. im average i do hav 4-6 packs and a good chest

i ve been doing push ups every day for 4 months

so now i just wanna know which part of this plan is not needed for me?

[TheUncutAngel]

I'm already pretty skinny though, so is there anything different with what I should do?

[luimarco]

@TheUncutAngel You'll Do month 1 with No cardio in the morning and you'll keep it as it is for 4 months and see how you're body reacts. after so we might add on creatine plus tribulus in the 5th month

[georgecortez12]

@luimarco oooo creatine and tribulus ty =) was just doing whey protein trying to gain mass and gained 8 lbs in 3 months decent...

[luimarco]

@georgecortez12 lean mass very decent

[TheUncutAngel]

I kinda just like sittin here listening to your accent.

[zxzrp0]

Like everyone else said, Great job bro and thanks and much respect. Will put this to use.

[luimarco]

@zxzrp0 my pleasure pal.

[GrEaTeSt786]

thanks a lot LuiMarco

STAY NATURAL :)

[luimarco]

@GrEaTeSt786 yes sir!

[Aznlilboi5]

Send it here please, thanks!

[mankindkn]

send it this way coach!

[mouni13]

Hi luimarco, can u please send the plan , thanks in advance.

[luimarco]

@mouni13 mouni, this plan is for guys do you know that? ;) it is geared for the male metabolism ;)

[tinhi1]

@luimarco Mmm How about us ?? I'm disappointed lol

keep it up; you're doing a good job

[seamonsterization]

LuiMarco is awesome! Thanks for sharing! I can't wait to see more of your upcoming videos! Once I buy the food and supplements I'll get started on this 4 month plan.

[luimarco]

@seamonsterization you re welcome bro!

[mouni13]

Hi luimarco, can u please send the plan , thanks in advance.

[porkysugrim]

i love ur breakfast meal lol

[luimarco]

@porkysugrim delicious indeed!

[z55z]

Hi luimarco ! Can you please send me the plan?

[luimarco]

@z55z done

[flukebullet1987]

this is what i need! having everything down on paper i will follow to a T!

[luimarco]

@flukebullet1987 right on, bro you have them both right?

[flukebullet1987]

@luimarco yup got them both. thanks again 4 the info and help