The Plan

This blog is for those of you who are curious about MY fitness program. It is to allow my friends, family, and clients the opportunity to get a glimpse into how I approach fitness on a personal, instead of strictly a professional level. It also helps me hold myself accountable!!

My goal is 8% Body Fat, without losing more than 5lbs of lean mass. Ran my body fat today for a "starter", looks like this:

Weight: 186
Height: 70 inches
Lean Mass: 159.22 lbs.
Fat Weight: 26.78 lbs.
Percent Body Fat: 14.4
Hydration: 63.9%
BMR: 3219

Starting Supplement List:

Spark- 1 scoop a day pre-workout.
Advocare V100 Multivitamin- 2x a day. 1 post workout, 1 early afternoon
Catalyst- 2x a day. 3 pills pre-workout, 3 pills with first post workout meal
Syntha-6 Protein- 2 scoops at bedtime.
Muscle Gain Whey Protein- 2x a day- pre/post workout.
Thermoplus- 2x a day on an empty stomach

Diet Program:

Meal 1: Lean meat, 1/2 cup oatmeal

Meal 2: Protein Shake + 2 TBSP flaxseed oil

Meal 3: natural green veggie + lean meat

Meal 4: post workout nutrition shake (50g protein 70g carbs)

Meal 5: natural green veggie, lean meat, 1/2 cup brown rice

Meal 6: Casein protein + flaxseed oil before bedtime

Totals: ~2100 calories: 240g protein, 120g carbs, 40g fat


Workout Program: 20m HIIT cardio after every morning workout, and an additional 35m HIIT every afternoon(except Sunday)

Monday: Chest
Tuesday: Back/Bi's
Wednesday: Tri's/Shoulders
Thursday: Off- Cardio Only
Friday: Abs+Core
Satuday: Legs
Sunday: Off