Diet

-40% protein/40% complex carbs/ 20% fat

-.80-1 gram protein per pound of bodyweight (30-50g per meal);
Heavily limit fat intake, fixed at 20% of BMR;
Carbs are residual, computed as calories required less calories from carbs
and protein;
Use carb cycling: low carbs for cutting, high carbs for bulking
-For cutting: Carbs must be less than or equal to protein intake
(About 100-150 calories per meal for cutting)
-Diet must be close to all natural; Avoid junkfood, fastfood, and oily food
-For a BMR of 1600
1000-1200 calories for cutting days (400k/100g protein; 320k/36g fat;
480k/120g carbs)
1800-2000 calories for workout days (480k/120g protein; 320k/36g
fat; 1000k/250g carbs)
-16-18 hours Intermittent fasting from 6 pm-11am or 7pm-12pm
-Consume supplement and vitamins
-Consume moderate glycemic index foods up to 60 GI; no rice, alcohol and
sugar
-Eat small meals every 3 hours and drink 4-5 Liters of water everyday
-In cases free pizza, doughnuts or chips are given, simply chew and spit
How to lose more than 1 pound a week
1. TDEE= BMR *1.2
2. Eat 500-600 calories below TDEE; 40%protein 40% carbs 20% fat
3. Cardio HIIT 2-5x a week; Burn 300 calories daily; Do dual split day training
(am and pm)
Protein Sources:
-Steamed skinless chicken breasts, canned tuna in water, eggs, lean meat,
skim milk, whey protein
Carb Sources:
-Rolled/instant oatmeal, bananas, sweet potatoes, potatoes, brown rice,
vegetables, fruits
-White rice only for bulking
Non-workout days: (1030-1100 cal;61g protein; eat every 3 hours)
Breakfast: Water
Lunch: 2 steamed chicken breasts, sweet potato and vegetables/fruits

(500 cal; 35g protein)

Merienda: 1 steamed chicken breasts, cup rolled oats/banana/apple, Green
tea (400 cal;20g protein)
Dinner: 1 hardboiled egg and banana/apple (130-200 cal;6g protein)
*Simply add more chicken to raise calories and protein
Cost= P140-P170
Workout days: (1850-1950 cal;135g protein; eat every 2 hours)

Breakfast: Water
Postworkout: 1 scoop protein shake and banana (250 cal; 24g protein)
Lunch: 3 steamed chicken breasts, sweet potato and vegetables, banana
(800 cal;60g protein;300 cal carbs)
Snack 1: 1 steamed chicken breast; cup oats, banana, 1 hardboiled egg;
(300-400 cal; 26g protein; 200 cal carbs)
Snack 2: 1 cup Oats (200 cal carbs)
Dinner: 1 canned tuna/salmon in water and banana; cup oats (250 cal;25g
protein; 200 cal carbs)
*Simply add more chicken and rolled/instant oatmeal to raise calories and
protein
May replace oatmeal with 1 cup brown/white rice or steamed potatoes
Cost= P250-P300

Workout
-Scheduled 2-3x a week for cutting; 4-6x a week for bulking
Minimum 2x a week for each body part
-Double split training, heaviest and priority work starting 5am;
2nd session at evening
-Cardio (Jump rope) 10-40 minutes on non-training days, fasted state
-Body goal: Warrior type
Workout #1 (Back,Chest,Legs)
AM:
Back
-Pull-ups
Chest
-Chin-ups(Chest up)
-Chest dips
-24 Banded diamond push-ups
-24 banded push-ups

-Regular push-ups
Abs
-Crunches
-Reverse crunches
PM:
Thighs
-Sissy squats
-Pistol squats

Calves
-One leg calf raises
-May add biceps

Workout#2 (Arms)
AM:
Biceps
Triceps
-Bench dips
-Tricep dips
-Pushup tricep extensions(Elbows to
floor)
Forearms
PM:
Abs
-Crunches
-Reverse crunches
Shoulders
-Lateral raises
-Arnold presses

HIIT (Mornings;Off days)

-Jumprope: 15-30 minutes
1,2-3 minute rounds; With music
-10-20 squats per round of jumprope;
- 50-100 pushups at the end of
training

Cutting Schedule:
Mon-Diet, HIIT

Tues- Diet, HIIT, Workout 2

Wed- Diet, HIIT
Thurs- Workout 1
Fri- Diet, HIIT
Sat- Diet, HIIT
Sun- Workout 1
Bulking Schedule:
Mon-Diet, HIIT
Tues- Workout 1
Wed- Workout 2
Thurs- Diet, HIIT
Fri- Diet, HIIT
Sat- Workout 1
Sun- Workout 2

Additional Information:
Pull-ups and chin-ups
-Target is to reach 5 sets of 10 reps
each;
Add a weight belt beyond that range;
- Upon failure, simply perform
isometric and slow negative reps to
burn out the lats
-When doing narrow grip pushups,
target the chest by pushing the chest
out, shoulders back
Push-ups
-Always use a 24 band;
Target is 5 sets of 20 reps;
Add a 20 lb weight vest beyond that
range;
-High rep regular push-ups should be
done at the end in order to burn out
the chest and triceps
Abs
-Done every workout without weights

Jump rope
-Used both as cardio and for burning
out the calf after training

Dips (To be added)