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Keto Lite Phase 2

Keto Lite Phase 2: Overview
Legal & Medical Disclaimer
Keto Lite Phase 2: Nutrition & Exercise Overview Video
Champion Nutrition Signals
Training Products & Supplements by Ron Williams
Continue Measuring Your Success
Body Measurement Instruction
Before During & After Photo Instruction
Track Your Progress: Body Measurement Chart
Track Your Progress: Daily Weight Chart
Keto Lite Phase 2: Nutrition Plan (Energy System)
Keto Lite Phase 2: Food List
Macronutrients Per Day Formula
Foods & Toxins to Avoid
Eating on the Go
Sample Daily Meal Planner
Grocery List
Keto Lite Phase 2: Exercise Overview (Body Sculpting System)
Safety Instructions for Training
Exercise Options Overview
Option #1: Home Workout Video Program (Coach Recommended)
Total Body Blast Workout Video
Chest Press Contractions – Form & Technique Video
Bent Over Rows – Form & Technique Video
Overhead Tricep Extensions – Form & Technique Video
Floor Ab Crunches – Form & Technique Video
Side Ab Crunches – Form & Technique Video
Inner Thigh Raises – Form & Technique Video
Side Steps – Form & Technique Video
Calf Raises – Form & Technique Video
Option #2: Gym Workout Program
Gym Workout Reps & Sets Overview
Gym Workout Log
Re-Calculate Max 60 & 50
8-Minute Core Crunch
Dumbbell Chest Press – Form & Technique Video
Chest Fly – Form & Technique Video
Cable Crossover – Form & Technique Video
Lateral Raises – Form & Technique Video
Machine Laterals – Form & Technique Video
Front Raises – Form & Technique Video
Tricep Pushdowns – Form & Technique Video
Tricep Extensions – Form & Technique Video
Pull-Ups – Form & Technique Video
Lat Pulldowns – Form & Technique Video
Lying Dumbbell Rows – Form & Technique Video
Seated Rows – Form & Technique Video
Cable Rear Delts – Form & Technique Video
Lying Rear Delt Raises – Form & Technique Video
Standing Bicep Curls (Dumbbells) – Form & Technique Video
Seated Bicep Curls (Dumbbells) – Form & Technique Video
Low Back Extensions – Supermans – Form & Technique Video
Squats – Form & Technique Video
Stiff Leg Dead Lifts – Form & Technique Video
Leg Curls – Form & Technique Video
Leg Extensions – Form & Techniqe Video
Calf Raises – Form & Technique Video
Option #3: Home Workout Resistance Program
Home Workout Reps & Sets Oveview
Home Workout Log
8-Minute Core Crunch Video
Iron Chest Master – Build & Burn Workout Video – Advanced
Chest Press w/Resistance Bands – Forms & Technique Video
Lateral Raises w/Resistance Bands – Form & Technique Video
Upright Rows w/Resistance Bands – Form & Technique Video
Overhead Tricep Extensions w/Resistance Bands – Form & Technique Video
Bent Over Tricep Extensions w/Resistance Bands – Form & Technique Video
Lat Pulldown w/Resistance Bands – Form & Technique Video
Standing Bent Over Rows w/Resistance Bands – Form & Technique Video
Shoulder Shrugs w/Resistance Bands – Form & Technique Video
Rear Delts w/Resistance Bands – Form & Technique Video
Bicep Curls w/Resistance Bands Video
Low Back Extensions – Supermans – Form & Technique Video
Jump Squats – Form & Technique Video
Squats w/Resistance Bands – Form & Technique Video
Lunges – Form & Technique Video
Side Steps w/Resistance Bands – Form & Technique Video
Calf Raises (Home Workout) – Form & Technique Video
Monday - Daily Coaching
Monday Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Chest – Shoulders – Triceps
Option #3: Home Workout Resistance Training: Chest – Shoulders – Triceps
Tuesday - Daily Coaching
Tuesday Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Back & Biceps
Option #3: Home Workout Resistance Training: Back & Biceps
Wednesday - Daily Coaching
Wednesday – Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Lower Body – Legs & Gluts
Option #3: Home Workout Resistance Training: Lower Body – Legs & Gluts
Thursday - Daily Coaching
Thursday Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Chest – Shoulders – Triceps
Option #3: Home Workout Resistance Training: Chest – Shoulders – Triceps
Friday - Daily Coaching
Friday Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Back & Biceps
Option #3: Home Workout Resistance Training: Back & Biceps
Saturday - Daily Coaching
Saturday Suggested Meal Plan
Option #1: Home Workout (Coach Recommended)
Option #2: Gym Workout: Lower Body – Legs & Gluts
Option #3: Home Workout Resistance Training: Lower Body – Legs & Gluts
Sunday - Daily Coaching
Sunday Suggested Meal Plan
Day of Rest & Tracking Your Progress
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Option #1: Home Workout (Coach Recommended)

Keto Lite Phase 2 Option #1: Home Workout (Coach Recommended)
  • 30 to 45 Minutes of Cardio
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