Category: Programs

To be used with my Simple Meal Plan Cardio:  Start with low-intensity cardio, 20 minutes daily. Treadmill or a bike is perfect.  If you’re losing at least 1lb weekly, don’t change anything, if not increase your cardio for 5-10 minutes and don’t alter your macros. Cardio splits are completely acceptable, i.e. 15 minutes in the…

Introduction The goal of this diet is to keep everything simple and easy to follow. Each meal was created equally and order does not matter. Grab a food scale and your favorite food tracker and make sure that you’re adding in everything. Remember, everything is measured in grams and ounces, don’t use percentages because they’re…

Nutritional Plan on Workout Days We are going to start at 2200 calories a day. You should have between 5-6 meals a day with the majority of carbs coming before a workout or after and tapering through the day. The mix on My Fitness Pal should be set for 2200 calories with 35% carbs/45% protein/20%…

Monday Chest Day Machine Chest Press Two light warm-up sets of 15 Increase Weight with each set—Last set should be pretty close as heavy as you can go 15, 12, 10, 8,5 2 Minute rest between sets Pec Deck 15, 12, 10, 8, 5 Increasing weight with each set. Squeeeeze in the center 90-second rest…

This will be the meal plan you will follow for the next four weeks. It takes discipline to carve out your ideal physique. Be strong and do not give in to temptation. Be a champion of your mind, and your body will become that of a champion. You will carb cycle through this plan to maintain your…