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Get with the Program

Before: 25% Body Fat

  • 275+ lbs
  • CPAP Machine Needed
  • Bad Kidney Function 
  • High Blood Pressure 
  • Low Energy
  • Bad Mood

After: 9% Body Fat

  • 205 lbs
  • Sleep Apnea Improved
  • Kidney Function Improved
  • Blood Pressure Down
  • High Energy
  • Happier
  • Improved Relationships

I recently switched from being a powerlifting competitor to bodybuilding competitions. After seeing my training and diet results, many people have asked me for training and diet advice. I’ve provided advice to many people, but few follow through and do it. The biggest hurdle for most is applying the training and diet plan they were given. It doesn’t matter what you know. It matters what you do. It all comes down to self-discipline. To start, document all your training and nutrition for one week. What are you doing right now? We need this information to formulate your training and nutrition plan and to track results. To get results, we must put knowledge into action! My number one method is autoregulation or making adjustments, so you start with your plan and make adjustments as necessary. There’s a reason for everything, a reason you eat carbohydrates, proteins, and fats. There’s a reason you do exercises for your legs and back. There are also reasons to adjust your plan. 

Let me explain autoregulation, the method of adjusting anything (training, nutrition, lifestyle, schedules, etc.) to meet your health and fitness goals. I wholeheartedly believe that squats are by far the best exercise you can do, but for years I couldn’t do them because of injuries I had. This defeats many people an injury or need for an adjustment. I simply switched to leg presses and focused on other body parts when I wasn’t able to squat. If you haven’t grocery shopped, you might need to make some adjustments to your nutritional plan, or if you have a brutal day of work, you might need to switch from a training day to a rest day. We would have a training and nutrition plan perfectly tailored to our individuals’ bodies and goals that we could follow every day in a perfect world. However, we live in a world with injury, demanding jobs, family obligations, and more! Therefore, autoregulation is essential. Autoregulation gives us the ability to be flexible AND meet our goals. Autoregulation is a critical factor in your success, in my opinion. Let’s begin with a basic plan, and over time we’ll go over how to adjust, but this is the basis of the program and remember there are reasons for everything! 

Meal Plan: Follow the daily meal plan below. We highly recommend sugar-free, calorie-free seasonings and sauces. Costco and Walmart have a lot of great options! You can have one or two cheat meals per week on a day of your choosing. Keep your cheat meals on a schedule!

Meal 1Meal 2Meal 3Meal 4
Daily Meal PlanFive eggs, 1 cup oatmeal, one piece of fruit, two tablespoons of Adams peanut butter7 ounces beef top round steak, 1 cup rice, 1.5 ounces of nuts, one-piece fruit7 ounces of chicken breast, One Cup rice, unlimited vegetables7 ounces Turkey, 8 ounces potatoes, 1.5 ounces nuts, unlimited vegetables

Upper & Lower Body Workout: You will do four sets on each body part. On every rep, you lower the weight for 4 seconds and raise it for 2 seconds. That’s the cadence or tempo of the repetitions. The power is all that matters, not the weight. 

  • Set 1 Compound Movement*– Warm-Up 50% Intensity 
  • Set 2 Compound Movement*– Warm-Up 70% Intensity
  • Set 3 Compound Movement* – 100% Intensity AMRAP (As Many Reps As Possible)
  • Set 4 Isolation Exercise* – 100% Intensity AMRAP (As Many Reps As Possible)

*See example list of Compound & Isolation exercises for every body part. You are not limited to the exercises on this list. We just wanted to provide some of our favorites to help get you started!

Cardio: For cardio, do a 1-minute interval at 50% intensity and a 1-minute interval at 100% intensity. Repeat for 12 minutes total. The goal is to get your heart rate as high as possible. When you go 100% for a minute, you need to choose a pace that you can maintain for one whole minute. It’s not an all-out sprint. It’s aerobic, not anaerobic 

Week 1 Workout ScheduleUpper Body CardioLower BodyCardioUpper BodyRestRest
Week 2 Workout ScheduleLower BodyCardioUpper BodyCardioLower BodyRestRest

Important! Keep a digital or handwritten journal with a copy of this plan so you can track your training and meals along with your weight, measurements, and progress pictures. Also, if something isn’t working, don’t forget to autoregulate!

List Of Isolation Exercises
Leg Isolation Exercises

Leg extensions 
Leg curls
Seated calf raises

Abdominal Isolation Exercises

Reverse crunches 
Oblique crunches 

Chest Isolation Exercises

Dumbell flys
Cable crossovers 
Pec dec flys 

Back Isolation Exercises

Dumbell pullover
Nautilus pullover 
Straight arm press down 

Shoulder Isolation Exercises

Dumbbell lateral raises 
Cable lateral raises 
Machine lateral raises 

Bicep Isolation Exercises

Concentration curls 

Tricep Isolation Exercises

Press downs 
List Of Compound Exercises
Compound Chest Exercises
Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Bench Press
Incline Dumbbell Bench Press
Weighted Dips for Chest
Decline Bench Press
Compound Back Exercises
Barbell Deadlift
Bent-Over Barbell Row
Weighted Pull-ups
Wide-Grip Pull-up
Standing T-Bar Row
Wide-Grip Pulldown
Close-Grip Pulldown
Seated Cable Row
Compound Ab Exercises
Cable Crunch
Hanging Dumbbell Knee Raise
Captain’s Chair Leg Raise
Ab-Wheel Rollout
Weighted Decline Sit-up
Compound Shoulder Exercises
Standing Barbell Overhead Press
Seated Dumbbell Overhead Press
Arnold Shoulder Press
Compound Leg Exercises
Barbell Squat
Hack Squat
Leg Press
Stiff Leg or Romanian Deadlift
Standing Calf Raise
Calf Press

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