Here is a quick overview of the first phase of workout
& general nutrition plan that I made for my friend to meet
their goals. If you would like to join in, or would like one customized
for you, don't be afraid to ask!
I am not sure what kind of equipment you have, so these
workouts may be modified so that you don't need to have a gym membership.
This will be for the first two weeks of the plan, and we will go from there
onto the other phases (Phase 2 - Trimming, Phase 3 - Building). Make sure
you keep me updated on your cardio and the amount of weight lifted on the
workouts so that we can adapt and change this to fit your needs.
Conditioning Phase (Weeks 1 - 2):
This phase of the workout plan is used to start conditioning
the muscles to prepare for more intense weight-lifting and cardio regimens.
This will allow us to move onto the Trimming Phase and then the Building
Phase. To get "cut" we first need to prepare your body for the
intense workouts that we will be performing in the weeks ahead, then we will
begin more of the weight loss process. However, during this process you
may lose some muscle mass as well, which is why we finish on a "Lean"
Building Phase so that we can build the amount of muscle that you desire
without gaining excessive amounts of fat. Finally, we will maintain the
muscle once you reach your desired level of fitness.
Monday: AM: 15-30 minutes of cardio and
abs
Try to run 2 - 3 miles or as much as time will allow.
Don't worry if you have to take breaks on and off at first, just try to
complete as much as possible. A general ab workout is fine here, and
isn't necessary, but welcomed.
PM: Chest & Back Workout (detailed below)
Each workout to be done 4 sets of 8-12 reps:
BACK
-Barbell Bent Over Row
-Dumbbell One Arm Row
-Pull ups (wide grip: 4 sets to failure)
-Lat Pulldowns (equipment permitting)
CHEST
-Flat Bench Press
-Incline Dumbell Flyes
-Decline Dumbell Press
-Pushups (4 sets to failure)
Feel free to switch out any of the above with the following:
BACK
-Cable Row
-Dead Lift
-Hammer Strength Row
-Incline Rear Dumbbell Flyes
-Reverse Pec Deck
CHEST
-Peck Dec
-Incline Bench
-Decline Bench
-Flat Bench Flyes
-Cable Cross Overs
Tuesday: AM: 15-30 minutes of cardio
Wednesday: AM: 15-30 minutes of cardio
and abs
PM: Arms Workout (detailed below)
4 sets 8-12 reps:
ARMS
-Incline Dumbbell Curls
super set with
-one arm overhead extensions
-Barbell Drag Curls
super set with
-One Arm Dumbbell Kickbacks
- 21's
super set with
-Standing Dumbbell curls until failure
-Skull Crushers
super set with
-Close Grip Bench Press to failure.
Thursday: AM: 15-30 minutes of cardio
Friday: AM: 15-30 minutes of cardio and
abs PM: LEGS (detailed below)
4 sets of 8-12 reps
LEGS
-Squat (May substitute for Sumo Squat, Hack Squat or One-Leg
Squats)
-Walking Dumbbell Lunges
-Romanian Deadlift
-Leg Extensions (grab a dumbbell between your feet while
sitting down and raise your feet until your legs parallel to the ground)
-Leg Curls (lying on your stomach grab a dumbbell between
your feet and raise your feet until they are perpendicular to the ground)
-Weighted Calf Raises
Saturday: AM: 15-30 minutes SLOW CARDIO and
stretching
Sunday:
REST DAY. But seriously....rest day, take it easy.
Nutritional Plan:
This will really be the bread and butter (hah made a pun) of
your workout plan. This is because you can only do soooo much at the
gym. Your body is 30% gym, 70% nutrition. If you stick to this, you
will see the results you want.
Mornings (Pre-Cardio, ~30 minutes before): 1
banana
1 handful of unsalted roasted nuts
Breakfast (Post Workout):
2 eggs over easy (hot sauce is welcome)
1 serving oatmeal (1/2 cup dry) or a whole wheat bagel
1 cup coffee (BLACK)
Between Breakfast & Lunch Snack:
Apple or other fruit
Lunch (and some of my nutritional ramblings):
See any of the meal prep plans, I would suggest starting
with the citrus baked chicken and chicken and veggie soup. We are trying
to get most of your carb and fat intake earlier in the day so that your body
has time to use up the energy before bed time. However, we may end up
increasing your carb intake at some point during the next two phases: don't be
afraid of carbs!!!! It is a big misconception that these are the bad guys,
while they do add weight when taken in certain quantities (and not working out),
they are essential fuel for the body during intense workout phases. They
also help to add muscle mass in building phases. The amount you consume
will change as we continue along in the program.
Dinner (post workout when you lift in the PM):
(see mealprep/lunch)
1 protein shake
Additional Snacks:
-If you still feel hungry, have some extra fruit or chopped
vegetables on hand to grab as a quick snack.
-Reduced Fat Triscuits and Hummus (small serving size)
-Banana Protein Cookies (I have the recipe on my blog)
-Water, drink plenty of it
-Green Tea
Cheat Meals:
If possible plan these to be once a week (or less) and on a
workout day, so that some, if not most, of it will be burned off during the
workouts. But don't beat yourself up if you have more than one a week, it
happens! Just get back to your plan and stick with it.
Alcohol:
Don't.....just don't. But that is unrealistic for most
people (heck I still drink every now and then). On days you plan to drink
cut out some of the fats in the diet and limit it to wine or a hard liquor with
diet soda. If it MUST BE BEER, then go for it, just do so in moderation
and limit your carbs on that same day. Try and make sure to not do it the same
day as a cheat meal. There is more science to all of this, but we will
just leave it at this for now. Also please stay hydrated while drinking
(one glass of water per alcoholic beverage).
If you have any additional questions, please don't be afraid
to ask. I will be working on your next Phase of the process and get back
to you before we begin.
