60 Day Revolution Pdf Form PDF Details

Embarking on a fitness regimen can seem daunting, especially when you're not sure where to begin or how to structure your workouts to ensure optimal results. The 60 Day Revolution, introduced by James Grage and supported by a panel of experts including Nerijus Bagdonas and Jim Sayih, simplifies this process through a meticulously structured program designed to cater to a variety of fitness goals and equipment availability. The program spans across multiple phases—ranging from the introduction of basic exercises to a shock phase intended for maximized muscle engagement. Each phase introduces a mix of upper body, lower body, conditioning, and rest days, ensuring a holistic approach to fitness. The regimen goes beyond mere exercise routines; it incorporates strategic rest periods and varied conditioning options to adapt to individual needs and preferences. Additionally, the program is built to adjust its intensity and complexity over time, accommodating both beginners and those looking to intensify their workout routines. Complete with a daily guide and rep schemes tailored to each workout phase, the 60 Day Revolution not only guides users through diverse workouts but also encourages them to share their journey, fostering a community of motivated individuals striving for personal improvement.

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Form Name60 Day Revolution Pdf Form
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TRAINING PROGRAM

PRESENTED BY JAMES GRAGE

PANEL OF EXPERTS

NERIJUS BAGDONAS, C.S.C.S.

JIM SAYIH, MS, C.S.C.S.

FITNESS MODEL AND TRAINING EXPERT

911 CROSSFIT, OWNER

MATT TUTHILL

ANGELICA NEBBIA

ONLINE EDITOR, FLEX AND MUSCLE & FITNESS

DEPUTY EDITOR, MUSCLE & FITNESS

 

ZACK ZEIGLER

KYLE HUNT, C.S.C.S

SENIOR EDITOR, MUSCLE & FITNESS

FORMER NFL TIGHT END, FITNESS MODEL AND TRAINING EXPERT

PROGRAM OVERVIEW

Welcome to 60 Day Revolution! Below we will show you the break down of each “Day”.

JUMP START

UPPER BODY DAY

LOWER BODY DAY

CONDITIONING DAY

ACTIVE REST DAY

FULL BODY DAY

CHALLENGE DAY

REST DAY

Directions: Perform the “Jump Start” warmup as a circuit before all workouts.

Perform three trisets, choosing from the exercise list provided. Make sure to refer to the chart to see how set and rep ranges in each phase.

Here you are performing 2 Supersets with a Straight Set or regular set that does not include a superset. Make sure to refer to the chart to see how the set and rep ranges change.

60 Day Revolution is designed to accommodate you even if you may have limited equipment or places to workout. So, on your conditioning days, we give you 3 options to complete your conditioning. Working

out: indoor, outdoor or a rowing machine. This is also designed so you can have a different workout every time!

If you have a lot of fat to lose, bump it up to 2 conditioning days

per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in

Week 8, though you can perform Week 7’s steady-state cardio session if desired.

Here you are performing 2 Supersets plus 1 of 3 Finishers. Make sure to refer back to the chart given to you to see how the set and rep ranges change every week in each phase.

Share your results on social media to compare times and scores with the hashtag #60DayChallenge.

Recovery is key, this is your rest day.

!

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsability for injury sustained as a result of following the advice or suggestions contained within the content of this program.

!

EXAMPLE PROGRAM: 60 DAY CHART

PERFORM EACH DAY ONCE PER WEEK

 

 

DAY

 

DAY

 

DAY

 

DAY

 

DAY

DAY

 

 

 

 

 

 

 

 

 

 

BODY

 

CONDITIONING

 

REST

 

 

CHALLENGE REST

 

UPPER

LOWER

BODY

 

ACTIVE

 

BODY

 

 

DAY

 

 

 

 

FULL

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1

INTRO

PHASE

 

 

 

 

 

 

2

BASE

PHASE

 

 

 

 

 

 

3

OVERLOAD

PHASE

 

 

 

 

 

 

4

OVERLOAD

PHASE

 

 

 

 

 

 

5

OVERLOAD

PHASE

 

 

 

 

 

 

6

OVERLOAD

PHASE

 

 

 

 

 

 

7

DELOAD

PHASE

 

 

 

 

 

 

8

SHOCK

PHASE

 

 

 

DELOAD / RESET

ACTIVE RECOVER / LIGHT TRAINING

MON

 

TUES

 

WED

 

THUR

 

FRI

 

SAT

 

SUN

1

 

2

 

3

 

4

 

5

 

6

 

7

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8

 

9

 

10

 

11

 

12

 

13

 

14

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

15

 

16

 

17

 

18

 

19

 

20

 

21

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

22

 

23

 

24

 

25

 

26

 

27

 

28

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

29

 

30

 

31

 

32

 

33

 

34

 

35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

36

 

37

 

38

 

39

 

40

 

41

 

42

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

43

 

44

 

45

 

46

 

47

 

48

 

49

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

50

 

51

 

52

 

53

 

54

 

55

 

56

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

57

 

58

 

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60

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY DAY

REP GUIDELINES FOR UPPER BODY: There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during

each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of 1 rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

JUMP START: Perform the following warmup as a circuit before all workouts.

EXERCISE REPS

Shoulder Mobility* 10

Side Bend

10 each side

Trunk Rotation

10 each side

Yoga Pushup**

10

Band Pull-apart

10

PHASES

1INTRO

2 BASE

3 OVERLOAD

4 OVERLOAD

5 OVERLOAD

6 OVERLOAD

7 DELOAD

8 SHOCK

TRISET 1

3 x 10

4 x 8

4 x 10, 8, 6, 4

5 x 5

6 x 3

6 x 10, 8, 6, 4, 4, 3

4 x 6-10

7-10 x 1

TRISET 2

3 x 10

4 x 10, 8, 6, 4 4 x 8

4 x 10, 8, 6, 4

5 x 5

6 x 3

4 x 6-10

7-10 x 1

TRISET 3

4 x 8-12

4 x 8-12

4 x 8-12

4 x 8-12

4 x 8-12

4 x 8-12

4 x 8-12

4 x 8-12

*You can use arm circles, face pulls, or the shoulder mobility exercise of your choice.

**Perform a normal pushup, then in the top position form a pike with your hips; your body will form a triangle with the ground; keep your back flat and legs straight.

DIRECTIONS: Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the

first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major

variable is the number of sets and reps done in each phase of the program.

TRISETTRISET1 TRISETTRISET2

CATEGORY

EXERCISES (CHOOSE ONE)

 

CATEGORY

EXERCISES (CHOOSE ONE)

HEAVY

• PULLUP

 

HORIZONTAL

• BARBELL BENTOVER ROW

 

• DB ROW

• CHINUP

 

VERTICAL PULL

 

PULL

• SEATED ROW

• LAT PULLDOWN

 

 

 

 

 

T-BAR ROW

HORIZONTAL

• BARBELL BENCH

 

 

 

 

 

 

 

• BARBELL OR DB PUSH PRESS

• DB BENCH

 

HEAVY

PUSH

 

• BARBELL OR DB MILITARY PRESS

• ALTERNATING DB BENCH

 

VERTICAL PUSH

FRONTAL

• HANGING LEG RAISE

 

• LANDMINE PRESS

 

 

• PALLOF PRESS

V-UP

 

LATERAL OR

CORE

 

• CABLE WOOD CHOP

• CABLE CRUNCH

 

POSTERIOR CORE

 

SINGLE-LEG HYPEREXTENSION

 

 

 

 

 

 

 

• SUPERMAN

IMPORTANT NOTE:

As the reps pyramid down, go up in weight.

TRISETTRISET3

CATEGORY

EXERCISES (CHOOSE ONE)

 

• HAMMER CURL

BICEPS

• BARBELL CURL

• SUPINATING DB CURL

 

 

• ROPE CABLE CURL

 

 

 

• CLOSE GRIP BENCH PRESS

 

TRICEP

• TRICEPS DIP

 

• DIAMOND PUSHUP

 

 

 

 

• TATE PRESS

 

 

• FACE PULL

ROTATOR CUFF

• BAND PULL - APART

 

• CUBAN PRESS

LOWER BODY DAY

REP GUIDELINES FOR LOWER BODY: Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a deload and meant as a break before you hit Week 8, the shock phase where you’ll use the heaviest possible

weights that you can lift.

JUMP START: Perform the following warmup as a circuit before all workouts.

EXERCISE

REPS

Shoulder Mobility*

10

Side Bend

10 each side

Trunk Rotation

10 each side

Yoga Pushup**

10

Band Pull-apart

10

PHASES

1INTRO

2 BASE

3 OVERLOAD

4 OVERLOAD

5 OVERLOAD

6 OVERLOAD

7 DELOAD

8 SHOCK

SUPERSET 1

3 x 10

4 x 8

4 x 5

5 x 5

4 x 3

5 x 8, 6, 4, 4, 3 3 x 6

5 x 2

SUPERSET 2

HIP HINGE

3 x 10

3 x 10

4 x 6

3 x 10, 8, 6

4 x 8

3 x 10

4 x 10, 8, 6, 4

3 x 10, 8, 6

4 x 5

3 x 8

4 x 6

3 x 10

3 x 6

3 x 6

5 x 3

4 x 3

 

 

IMPORTANT NOTE: As the reps pyramid down, go up in weight.

DIRECTIONS: Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure

to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

SUPERSET 1

CATEGORY

EXERCISE (CHOOSE ONE)

 

• BACK SQUAT

DOUBLE-LEG

• FRONT SQUAT

 

• GOBLET SQUAT

 

 

SUPERSET WITH

• PASSIVE HANG: 30-60 SECONDS

 

(ACTIVE RECOVERY )

STRAIGHT SETS

CATEGORY EXERCISE (CHOOSE ONE)

HIP HINGE

• ROMANIAN DEADLIFT

SINGLE-LEG DEADLIFT

 

SUPERSET 2

 

CATEGORY

EXERCISE (CHOOSE ONE)

 

 

• BARBELL BACK LUNGE

HEAVY SINGLE LEG

• BARBELL FRONT LUNGE

 

 

STEP-UP

 

 

 

 

 

SUPERSET WITH

• PRIMAL SQUAT: 30-60 SECONDS

 

 

(ACTIVE RECOVERY )

OPTIONAL CHALLENGE X3

EXERCISE: SLED DRAG 30 YARDS SUPERSET WITH SLED PUSH 30 YARDS

-OR-

EXERCISE: PLATE PUSH

*PERFORM ON TURF OR MORE SMOOTH SURFACE (LIKE WOOD). IF PERFORMED ON A SMOOTH SURFACE, PLACE A TOWEL AND STACK PLATES ON TOP.

CONDITIONING DAY

Directions: On each conditioning day, pick one OPTION: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform one conditioning day per week. If you have a lot of fat to lose, bump it up to two conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

OUTDOOR SPRINTS: OPTION 1

DIRECTIONS: Perform each sprint workout as a circuit. Sprint, immediately follow it with an active recovery walk, then when the time is up, sprint again until all rounds are complete.

 

WEEK

ROUNDS

INTENSITY

ACTIVE RECOVERY

1

Intro

6

15- to 30-second sprint

1-2 minute walk

2

Base

7

15- to 30-second sprint

1-2 minute walk

3

Overload

8

15- to 30-second sprint

1-2 minute walk

4

Overload

9

15- to 30-second sprint

1-2 minute walk

5

Overload

10

15- to 30-second sprint

1-2 minute walk

6

Overload

10

15- to 3 0-second sprint

1-2 minute walk

7 Deload

1

30 Minutes of Steady Cardio

N/A

8 Deload

N/A

N/A

N/A

INDOOR SPRINTS: OPTION 2

DIRECTIONS: Perform each sprint workout as a circuit. Sprint, then immediately bump down the treadmill speed to follow it with an active recovery walk. Keep the treadmill at a moderate incline for the duration of the workout.

WEEK

ROUNDS

INTENSITY

ACTIVE RECOVERY

1 Intro

8-12

20-second sprint

40-second walk

2 Base

12-15

15-second sprint

45-second walk

3 Overload

10

30-second sprint

90-second walk

4 Overload

30

10-second sprint

20-second walk

5 Overload

8-12

20-second sprint

40-second walk

6 Overload

12-15

15-second sprint

45-second walk

7 Deload

1

30 Minutes of Steady Cardio

N/A

8 Deload

N/A

N/A

N/A

ROWING MACHINE: OPTION 3

DIRECTIONS: Perform each rowing workout as a circuit; row the indicated amount at the intensity described, rest for the indicated amount, then immediately start your next round.

WEEK

ROUNDS

INTENSITY

REST

1 Intro

5

500 m, AFAP

2 minutes

2 Base

5

500 m, AFAP

2 minutes

3 Overload

5

500 m, AFAP

90 seconds

4 Overload

5

500 m, AFAP

90 seconds

5 Overload

6

500 m, AFAP

90 seconds

6 Overload

6

500 m, AFAP

90 seconds

7 Deload

1

30 Minutes of Steady Cardio

N/A

8 Deload

N/A

N/A

N/A

POWER BOOST: Add intensity to your conditioning day.

Perform 10 burpees or :30 mountain climbers in between each round.

FULL BODY DAY

REP GUIDELINES FOR FULL BODY: Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

JUMP START: Perform the following warmup as a circuit before all workouts.

EXERCISE

REPS

Shoulder Mobility*

10

Side Bend

10 each side

Trunk Rotation

10 each side

Yoga Pushup**

10

Band Pull-apart

10

PHASES

1INTRO

2 BASE

3 OVERLOAD

4 OVERLOAD

5 OVERLOAD

6 OVERLOAD

7 DELOAD

8 SHOCK

SUPERSET 1

3 x 10

4 x 8

4 x 5

5 x 5

4 x 3

5 x 8, 6, 4, 4, 3 3 x 6

5 x 2

SUPERSET 2

3 x 10

4 x 6

4 x 8

4 x 10, 8, 6, 4 4 x 5

4 x 6

3 x 6

5 x 3

FINSHER

*

*

*

*

*

*

*

*

IMPORTANT NOTE: As the reps pyramid down, go up in weight.

*Finisher instructions provided below.

*You can use arm circles, face pulls, or the shoulder mobility exercise of your choice.

**Perform a normal pushup, then in the top position form a pike with your hips; your body will form a triangle with the ground; keep your back flat and legs straight.

DIRECTIONS: Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

SUPERSET 1

SUPERSET 2

EXERCISE SUPERSET WITH

EXERCISE

SUPERSET WITH

DEAD LIFT

• PUSH PRESS

BAR BELL

• PULLUP

 

 

 

 

 

LUNGE

OR

 

 

 

• LAT PULLDOWN

FINISHER

DIRECTIONS: PICK A, B, OR C AND DO IT AFAP (AS FAST AS POSSIBLE).

A:Full-body Circuit: Perform 3 times through.

1)Alternating DB Bench Press x 10

2)Inverted Row x 12

3)Squat Jump x 20

B: Squat Matrix: Perform one time through. Perform 24 reps for each exercise. Finish all reps for each exercise before moving on.

1)Bodyweight Squat

2)Walking Lunge

3)Split Squat Jump

4)Squat Jump

C: Row 500 meters

Set a pace that will allow you to es.

CHALLENGE DAY

GET SOCIAL

Directions: In each week, perform the challenge workout provided. Share your results on social media to compare times and scores with the hashtag #60DayRevolution.

PERFORM RECORD SHARE CHALLENGE

WEEK 1: KETTLEBELL CIRCUIT

Directions: Perform the following circuit three times through, resting as little as possible. Use a 16 kg kettlebell and record your total time.

EXERCISES

REPS

 

Kettlebell Swing

20

 

Clean and Press

10

3X

Windmill

5 each side

Turkish Getup

5 each side

Goblet Pause Squat

10

 

Russian Twist

20

 

WEEK 2: BODYWEIGHT MAXES

Directions: Record your total reps for pullups and pushups and total time for V-ups.

EXERCISES

REPS

Rest 60 Seconds between

*Pullup

Max Reps in 6 Sets

sets and exercises.

Pushup

Max Reps in 6 Sets

*No kipping

V-up

50

 

WEEK 3: TABATA INTERVALS, PART I

Directions: Perform Tabata intervals of 20 seconds of all-out effort, followed by 10 seconds of rest. Start with 20 seconds of

inverted rows, as fast as possible, rest for 10 seconds, then do 20 seconds of pushups, followed by 10 seconds of rest, and so on. Do 8 total rounds. Record your total reps performed (excluding the plank). This is your score.

EXERCISES

INTENSITY

REST

 

Inverted Row

20 SEC

10 SEC

8X

Pushup

20 SEC

10 SEC

Lunge

20 SEC

10 SEC

 

 

 

ROUNDS

Plank

20 SEC

10 SEC

 

WEEK 4: TABATA INTERVALS, PART II

Directions: Perform Tabata intervals of 20 seconds of all-out effort, followed by 10 seconds of rest. Perform 8

total rounds. Record the total number of reps you performed. This is your score.

EXERCISES

INTENSITY

REST

 

Pullup

20 SEC

10 SEC

 

Pushup

20 SEC

10 SEC

8X

Situp

20 SEC

10 SEC

Inverted Row

20 SEC

10 SEC

Lunge

20 SEC

10 SEC

ROUNDS

 

Plank

20 SEC

10 SEC

 

WEEK 5: 21-15-9

Directions: Perform three rounds of the following exercises, doing 21 reps of everything in the first round,

15 in the second, and 9 in the third. Record your time to share.

EXERCISES

R1

R2

R3

Inverted row

21

15

9

Kettlebell Swing (16 kg)

21

15

9

Squat jump

21

15

9

WEEK 6: COUNTDOWN

Directions: Work the two exercises as a superset, working from 10 reps down to 1. This will work out to be 10 total rounds. Record your time to share.

EXERCISES

R1

R2

R3

R4

R5

R6

R7

R8

R9

R10

Chinup

10

9

8

7

6

5

4

3

2

1

Dip

10

9

8

7

6

5

4

3

2

1

WEEK 7: PUSHUP & TUCK JUMP PYRAMID

Directions: Perform 3 pushups, followed by 1 tuck jump in round 1, then continue to stack 3 and 1 to each subsequent round: 6 pushups and 2 tuck jumps in Round 2, 9 pushups and 3 tuck jumps in Round 3, and so on. Work as high as you can until you reach failure on pushups, then work backward, removing 3 and 1 in each round until you get back to the reps for Round 1.

 

 

 

 

SAMPLE

 

 

 

 

Perform to failure on

EX

R1

R2

R3

P.U.

3

6

9

pushups and then work

T.J

1

2

3

backwards.

WEEK 8: THE 50-REP CLUB

Directions: Perform 50 reps each of the following moves. Use a 16 kg kettlebell for the moves that require it. Record your total time to share.

EXERCISES

 

 

Goblet Squat

50

 

Kettlebell Swing

50

1X

Inverted Row

50

 

Kettlebell High Pull

50

 

Pushup

50

 

Decline Situp

50

 

NUTRITION OVERVIEW

While calories are certainly an important part of the M&F Food Pyramid, it is the quality of those calories that can make or break a physique. I.e, 500 calories from steak and 500 calories from ice cream are NOT the same. By eating your macronu- trients—protein, carbs, and fat—in the right amounts, you can train harder, recover faster, and avoid unwanted fat gain.

MUSCLE GAIN FAT LOSS

14-18 CALORIES X POUND 10-12 CALORIES X POUND

0.4g0.4g

FATFAT

1-1.5g1-1.5g

PROTEIN

PROTEIN

2g

 

1g

 

CARBS

CARBS

PROTEIN

Protein provides the amino acids needed to repair and grow muscle tissue. It also has the benefit

of keeping you fuller for longer, which means you’re less likely to rummage through that box of candy left over from the holidays. A beginner can really benefit from increasing protein intake to

at least one gram per pound of body weight per day.

CARBS

Carbs are actually your body’s preferred source of fuel. Cutting carbs in an effort to quickly shed weight can actually reduce the quality of your workouts and can compromise your body’s ability to create and hold on to muscle. You need carbs for energy. Yes, eaten to excess, carbs can cause weight gain, but you’d do better to watch your overall calorie intake, as it’s excess calories in general that lead to fat storage . A healthier relationship with carbs entails eating (primarily) unprocessed sources from potatoes, sweet potatoes, rice, fruits, and vegetables.

FAT

You’ve got to eat it to lose it. Seriously. Multiple studies have shown that consumption of healthy fats can actually lead to greater fat loss and improve protein synthesis while also protecting your

heart and brain. Taking in 0.4 grams of fat per pound of body weight per day from healthy sources such as fish, olive oil, avocados, nuts, and seeds is essential for overall health and athletic

performance.

FOOD PYRAMID

You should manipulate your consumption of these macronutrients to meet particular caloric targets based on your overall goals. Those looking to gain muscle, will need more calories and more carbs. Lower (not low) carb and calorie counts are standard for those more concerned with dropping weight or leaning out.

Use the Food Pyramid as a starting point for your daily macronutrient breakdown and caloric requirements, then adjust up or down incrementally until you find what works best for you.

NUTRITION SAMPLE PLANS

What you put in your body has a drastic impact on the way you look, feel, and lift. Whether you’re a beginner or an advanced

lifter, your food intake will be the greatest determining factor in the degree of change you are able to achieve. Here are two sample meal plans for two different goals: muscle gain and fat loss.

Below examples are two sample meal plans for muscle gain and fat loss. To truly gain quality lean muscle mass, you need a balanced diet both high in carbs and calories. A balanced diet will help you achieve either goal.

IMPORTANT NOTE:

This is an example meal plan and breakdown of the healthy foods you can eat for a 180-190 pound guy. Use the M&F Food Pyramid

(www.muscleandfitness.com/pyramid)

to develop your own meal plan.

EATING GUIDE

BREAKFAST

LUNCH

GOOD FATS

GOOD CARBS

Whole eggs

Chicken

Whole eggs

Fruit

Greek yogurt

Fish

Avocado

Potatoes

Cottage Cheese

Beef

Nuts

Sweet potatoes

Turkey bacon

Turkey

Fat from meat sources

Rice (brown)

Oatmeal

Lean pork

 

Oats

 

 

 

Quinoa

MUSCLE GAIN

SAMPLE PLAN A

BREAKFAST

4 egg omelet with 1/2 cup broccoli, 1/2 avocado

1 piece fruit

2 cups (cooked) oatmeal 7oz non-fat Greek yogurt

LUNCH

4 cups salad greens with 8 oz grilled chicken, 1 tbsp olive oil as dressing

3 cups (cooked) rice

DINNER

8 oz salmon

1 cup broccoli

3 sweet potatoes

SNACK

Shake with 2 scoops chocolate protein powder 1 piece fruit

MACROS:

2520 calories, 180g protein, 360g carbs, 72g fat

FAT LOSS

SAMPLE PLAN B

BREAKFAST

4 egg omelet with 1/2 cup broccoli, 1/2 avocado

1 piece fruit

1 cup (cooked) oatmeal 7oz non-fat Greek yogurt

LUNCH

4 cups salad greens with 8 oz grilled chicken, 1 tbsp olive oil as dressing

1.5 cups (cooked) rice

DINNER

8 oz salmon

1 cup broccoli

1.5 sweet potatoes

SNACK

Shake with 2 scoops chocolate protein powder

MACROS:

2160 calories, 180g protein, 180g carbs, 72g fat

MUSCLE GAIN CALCULATORFAT LOSS CALCULATOR

 

 

X

PER POUND

=

 

 

X

 

 

 

 

 

=

 

X

PER POUND

=

 

 

X

 

 

 

 

 

=

 

14-18 CALORIES

DAILY AMOUNT

 

2G CARB

 

PER POUND

DAILY AMOUNT

10-12 CALORIES

 

DAILY AMOUNT

 

1G CARB

 

PER POUND

DAILY AMOUNT

 

BODY WEIGHT

 

 

BODY WEIGHT

 

BODY WEIGHT

 

 

BODY WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

X

 

 

=

 

 

X

 

 

 

=

 

X

 

 

=

 

 

X

 

 

 

=

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1G PROTEIN

PER POUND

DAILY AMOUNT

0.4G FAT

 

PER POUND

DAILY AMOUNT

1G PROTEIN

 

PER POUND

DAILY AMOUNT

0.4G FAT

 

PER POUND

DAILY AMOUNT

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MY NUTRITION PLAN

MUSCLE GAIN

FAT LOSS

PRINT

MEAL 1

MEAL 1

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SNACK / SUPPLEMENT

SNACK / SUPPLEMENT

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MEAL 2

MEAL 2

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SNACK / SUPPLEMENT

SNACK / SUPPLEMENT

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MEAL 3

MEAL 3

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SNACK / SUPPLEMENT

SNACK / SUPPLEMENT

_________________________________

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MEAL 4

 

 

 

 

 

 

 

 

 

MEAL 4

 

 

 

 

 

 

 

 

 

 

 

 

 

_________________________________

 

 

 

 

 

 

 

_________________________________

 

 

 

 

 

 

 

 

 

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TOTAL CALORIES:_______

 

 

 

 

 

 

 

 

TOTAL CALORIES:_______

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

DAILY TOTAL MACROS:

 

 

 

 

 

 

 

 

DAILY TOTAL MACROS:

 

 

 

 

 

 

 

 

 

 

 

 

MACROS: _______g Protein _______g Carbs _______g Fat

 

 

 

 

 

 

 

 

 

 

 

 

MACROS: _______g Protein _______g Carbs _______g Fat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MUSCLE GAIN CALCULATOR

 

 

 

 

 

 

 

FAT LOSS CALCULATOR

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

X

PER POUND

=

 

X

 

 

 

 

 

=

 

 

X

PER POUND

=

 

X

 

 

 

 

 

=

 

 

 

14-18 CALORIES

DAILY AMOUNT

2G CARB

 

PER POUND

DAILY AMOUNT

 

10-12 CALORIES

DAILY AMOUNT

 

1G CARB

PER POUND

DAILY AMOUNT

 

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

X

 

 

=

 

X

 

 

 

=

 

 

X

 

 

=

 

X

 

 

 

=

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1G PROTEIN

PER POUND

DAILY AMOUNT

0.4G FAT

 

PER POUND

DAILY AMOUNT

 

1G PROTEIN

PER POUND

DAILY AMOUNT

 

0.4G FAT

PER POUND

DAILY AMOUNT

 

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

BODY WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TRAINING LOG UPPER BODY

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

TRAINING LOG LOWER BODY

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

 

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

 

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

TRAINING LOG UPPER BODY

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

UPPER BODY WEEK

EXERCISE

TRISET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 2

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

EXERCISE

TRISET 3

WEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

TRAINING LOG CONDITIONING DAY

CONDITIONING DAY

ROUNDS

INTENSITY / TIME

ACTIVE RECOVERY

CONDITIONING DAY

ROUNDS

INTENSITY / TIME

ACTIVE RECOVERY

CONDITIONING DAY

ROUNDS

INTENSITY / TIME

ACTIVE RECOVERY

TRAINING LOG FULL BODY DAY

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINSHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

TRAINING LOG FULL BODY DAY

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINISHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

FULL BODY WEEK

EXERCISE

SW/

EXERCISE

SW/

SUPERSET 1

SUPERSET 2

WEIGHT

WEIGHT

NOTES:

FINSHER A. B. C.

EXERCISE

SETS / REPS / TIME

WEIGHT

NOTES:

TRAINING LOG CHALLENGE DAY

KETTLEBELL CIRCUIT WEEK

21-15-19 WEEK

::

BODYWEIGHT MAXES WEEK

50 REP CLUB WEEK

EXERCISE

SETS / REPS

WEIGHT

NOTES:

:

TABATA INTERVALS, PART 1 WEEK

EXERCISE

REPS

TABATA INTERVALS, PART 2 WEEK

EXERCISE

REPS

21-15-19 WEEK

:

TRAINING LOG LOWER BODY

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

 

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY WEEK

EXERCISE

SUPERSET 1

WEIGHT

NOTES:

 

 

 

 

 

 

 

 

SW/

 

 

 

 

 

 

 

EXERCISE

SUPERSET 2

WEIGHT

 

 

 

 

 

SW/

 

 

 

EXERCISE

SETS / REPS

WEIGHT

 

 

 

 

 

 

 

 

EXERCISE CHALLENGE

WEIGHT

NOTES: