In this day and age, the use of technology is constantly increasing. With the increase of technology, there are more and more opportunities to be productive. One way to be productive is by using a 60 Day Revolution pdf form. The 60 day revolution pdf form can help you stay on track with your goals and keep you organized while doing so. This blog post will discuss what the 60 day revolution pdf form is, how it works, and its benefits. Stay tuned!
| Question | Answer |
|---|---|
| Form Name | 60 Day Revolution Pdf Form |
| Form Length | 20 pages |
| Fillable? | No |
| Fillable fields | 0 |
| Avg. time to fill out | 5 min |
| Other names | james grage ta2 pdf, james grage workout plan pdf, 60 day revolution pff, ta2 pdf |
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
Week 8, though you can perform Week 7’s
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 |
|
59 |
|
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
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 |
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
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
TRISET 3
4 x
4 x
4 x
4 x
4 x
4 x
4 x
4 x
*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
first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and
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 |
|
|||
|
|
|
|
• |
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 |
||
• |
|
LATERAL OR |
||
CORE |
|
• CABLE WOOD CHOP |
||
• CABLE CRUNCH |
|
POSTERIOR CORE |
||
|
• |
|||
|
|
|
||
|
|
|
|
• 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 |
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
SUPERSET 1
CATEGORY |
EXERCISE (CHOOSE ONE) |
|
• BACK SQUAT |
• FRONT SQUAT |
|
|
• GOBLET SQUAT |
|
|
SUPERSET WITH |
• PASSIVE HANG: |
|
(ACTIVE RECOVERY ) |
STRAIGHT SETS
CATEGORY EXERCISE (CHOOSE ONE)
HIP HINGE |
• ROMANIAN DEADLIFT |
|
• |
||
|
SUPERSET 2
|
CATEGORY |
EXERCISE (CHOOSE ONE) |
|
|
|
• BARBELL BACK LUNGE |
|
HEAVY SINGLE LEG |
• BARBELL FRONT LUNGE |
||
|
|
• |
|
|
|
|
|
|
SUPERSET WITH |
• PRIMAL SQUAT: |
|
|
|
(ACTIVE RECOVERY ) |
|
OPTIONAL CHALLENGE X3
EXERCISE: SLED DRAG 30 YARDS SUPERSET WITH SLED PUSH 30 YARDS
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
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 |
|
2 |
Base |
7 |
15- to |
|
3 |
Overload |
8 |
15- to |
|
4 |
Overload |
9 |
15- to |
|
5 |
Overload |
10 |
15- to |
|
6 |
Overload |
10 |
15- to 3 |
|
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 |
|||
2 Base |
|||
3 Overload |
10 |
||
4 Overload |
30 |
||
5 Overload |
|||
6 Overload |
|||
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 |
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
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).
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
EXERCISES |
REPS |
Rest 60 Seconds between |
|
*Pullup |
Max Reps in 6 Sets |
||
sets and exercises. |
|||
Pushup |
Max Reps in 6 Sets |
||
*No kipping |
|||
50 |
|||
|
WEEK 3: TABATA INTERVALS, PART I
Directions: Perform Tabata intervals of 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
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:
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
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-
MUSCLE GAIN FAT LOSS
0.4g0.4g
FATFAT
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
(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
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
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 |
|
|
|
|
|
= |
||||
|
DAILY AMOUNT |
|
2G CARB |
|
PER POUND |
DAILY AMOUNT |
|
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 |
MEAL 1 |
MEAL 1 |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
SNACK / SUPPLEMENT |
SNACK / SUPPLEMENT |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
MEAL 2 |
MEAL 2 |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
SNACK / SUPPLEMENT |
SNACK / SUPPLEMENT |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
MEAL 3 |
MEAL 3 |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
SNACK / SUPPLEMENT |
SNACK / SUPPLEMENT |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
_________________________________ |
|
|
|
MEAL 4 |
|
|
|
|
|
|
|
|
|
MEAL 4 |
|
|
|
|
|
|
|
|
|
|
|
|
|
||||||
_________________________________ |
|
|
|
|
|
|
|
_________________________________ |
|
|
|
|
|
|
|
|
|
|||||||||||||||
_________________________________ |
|
|
|
|
|
|
|
_________________________________ |
|
|
|
|
|
|
|
|
|
|||||||||||||||
_________________________________ |
|
|
|
|
|
|
|
_________________________________ |
|
|
|
|
|
|
|
|
|
|||||||||||||||
_________________________________ |
|
|
|
|
|
|
|
_________________________________ |
|
|
|
|
|
|
|
|
|
|||||||||||||||
|
|
|
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 |
|
|
|
|
|
= |
|
||||
|
|
DAILY AMOUNT |
2G CARB |
|
PER POUND |
DAILY AMOUNT |
|
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 |
::
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
:
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: |
|
|
|
|
|
|
|
|
|
|
|
|
|