how to plan your program

Welcome, fitness enthusiasts! Today, we’re diving deep into creating a comprehensive workout and nutrition program tailored to your unique goals. Whether you're an athlete, a hobbyist, or someone just looking to get in better shape, this guide will help you structure your regimen efficiently.

Understanding the Basics

Our program duration is six weeks. Why six weeks? It's an ideal timeframe to see tangible progress while also establishing a routine that encourages continual improvement.

Program Structure:

• Week 1:

  Acclimation Week

• Weeks 2-5:

  Intensive Work

• Week 6:

  Deload Week (Active Rest)

Step 1: How Do You Plan to Move?

First up, we need to determine your activity level:

• Athlete (e.g., basketball players, boxers)

• Hobbyist (someone who enjoys regular exercise)

• Nine-to-Fiver (individuals with primarily sedentary jobs)

This classification will dictate the volume and intensity of your workouts.

Step 2: How Do You Plan to Eat?

Your diet is equally crucial. I always recommend taking a food allergy test to identify what foods work best with your body. Different dietary approaches include:

• Keto:

  High fat, moderate protein, low carb.

• Low Carb:

  Lower fat, high protein, moderate carbs.

• IIFYM:

  "If It Fits Your Macros," a flexible dieting framework.

Step 3: Define Your Goals

Next, define what you aim to achieve:

• Weight Loss:

  Example - Current weight is 175 lbs, and goal weight is 160 lbs. Here, the goal is to safely lose 15 lbs over the course of approximately 7 weeks.

• Weight Maintenance with Body Recomposition

• Weight Gain

Calculating Your Macros

Determine your daily caloric needs using the activity multiplier based on your lifestyle and goals:

• Activity Multiplier Ranges:

  • Sedentary: 1.2 - 1.4

  • Lightly Active: 1.4 - 1.6

  • Moderately Active: 1.6 - 1.8

  • Very Active: 1.8 - 2.0

  • Extremely Active: 2.0+

Calculation Example: For a goal weight of 160 lbs and a moderately active lifestyle,

160 (goal weight) x 10 = 1600 (base calories)
1600 x 1.2 (activity level) = 1920 calories/day

Macro Breakdown

Proteins, Fats, and Carbs:

• Protein:

  1 gram per pound of body weight. (160 grams of protein if you weigh 160 lbs)

• Fats and Carbs:

  Adjust according to your energy needs. High activity = more carbs. More brain/creative work = more fats.

Week-by-Week Breakdown

1. Week 1: Acclimation

   • Getting used to your new routine.

2. Weeks 2-5: Intensive Work

   • Dive deep into your workouts, progressively increasing intensity. For example, reducing hip thrusts from 3 sets of 10 down to 3 sets of 6 by the end of week five.

3. Week 6: Deload

   • Decrease intensity to allow recovery while still practicing the movements. Example: Reduce from 3 sets to 2 sets with fewer reps and lower weight.

Conclusion

That's your roadmap for a successful six-week workout and nutrition plan. Remember, this guide is flexible and should be adjusted based on your specific needs and preferences.

For more detailed information, resources, or personalized training plans, check out our online training programs, in-person sessions, and our comprehensive book, "The Ultimate Food Program."