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Training Program

The document outlines 4 cycles of a meal plan that varies the macronutrient breakdown across 7 days. Each cycle decreases calories slightly from 2536 to 1241 calories over the 4 weeks. Protein is kept constant at 281g (or 188g for the lower calorie cycles) while carbs and fats are adjusted. Carbs decrease from day 1 to day 5 then increase on days 6-7, while fats follow the opposite pattern for each 7 day cycle.

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Damir Petrinic
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40 views

Training Program

The document outlines 4 cycles of a meal plan that varies the macronutrient breakdown across 7 days. Each cycle decreases calories slightly from 2536 to 1241 calories over the 4 weeks. Protein is kept constant at 281g (or 188g for the lower calorie cycles) while carbs and fats are adjusted. Carbs decrease from day 1 to day 5 then increase on days 6-7, while fats follow the opposite pattern for each 7 day cycle.

Uploaded by

Damir Petrinic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Cycle 1 Calories Per day:

2536
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 282 g 212g 177g 177g 71g 71g 177g
Fats 31 g 63g 78g 78g 126g 126g 78g

Cycle 2 Calories Per


day: 2436
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 262 g 197g 164g 164g 66g 66g 164g
Fats 29 g 58g 73g 73g 117g 117g 73g

Cycle 3 Calories Per


day: 2336
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 242 g 182g 152g 152g 61g 61g 152g
Fats 27 g 54g 67g 67g 108g 108g 67g

Cycle 4 Calories Per


day: 2236
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 222 g 167g 139g 139g 55g 55g 139g
Fats 25 g 49g 62g 62g 99g 99g 62g
Hana

Cycle 1 Calories Per day:


1541
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 158 g 118g 99g 99g 39g 39g 99g
Fats 18 g 35g 44g 44g 70g 70g 44g

Cycle 2 Calories Per day:


1441
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 138 g 103g 86g 86g 34g 34g 86g
Fats 15 g 31g 38g 38g 61g 61g 38g

Cycle 3 Calories Per day:


1341
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 118 g 88g 74g 74g 29g 29g 74g
Fats 13 g 26g 33g 33g 52g 52g 33g

Cycle 4 Calories Per day:


1241
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 98 g 73g 61g 61g 24g 24g 61g
Fats 11 g 22g 27g 27g 43g 43g 27g
PROTEIN OPTIONS

Food Serving Size Calories Protein Carbs Fats


Beef Ground Lean 1 oz 46 7g 0g 2g
Bison 1 oz 48 8g 0g 2g
Catfish 1 oz 29 5g 0g 1g
Chicken, Skinless 1 oz 46 9g 0g 1g
Cod 1 oz 29 6g 0g 0g
Crab, Blue 1 oz 29 6g 0g 0g
Duck, Skinless 1 oz 56 7g 0g 3g
Egg, Omega 3 1 large (50g) 77 6g 1g 5g
Egg Whites 1 large (33g) 16 4g 0g 0g
Fage Yogurt 1 oz 16 2g 2g 0g
Filet Mignon 1 oz 65 8g 0g 3g
Flank Steak 1 oz 57 8g 0g 3g
Flounder 1 oz 33 7g 0g 0g
Haddock 1 oz 31 7g 0g 0g
Halibut 1 oz 39 7g 0g 1g
NY Strip 1 oz 79 7g 0g 6g
Orange Roughy 1 oz 29 6g 0g 0g
Perch 1 oz 34 7g 0g 1g
Red Snapper 1 oz 36 7g 0g 0g
Salmon 1 oz 51 7g 0g 2g
Scallops 1 oz 31 6g 0g 0g
Sea Bass 1 oz 35 7g 0g 1g
Shrimp 1 oz 28 6g 0g 0g
Surimi 1 oz 28 4g 2g 0g
Tilapia 1 oz 36 7g 0g 1g
Tuna 1 oz 32 7g 0g 0g
Ground Turkey Breast 1 oz 66 8g 0g 4g
Venison 1 oz 42 8g 0g 1g
FAT OPTIONS

Food Serving Size Calories Protein Carbs Fats


Almonds 1 oz 162 6g 6g 14g
Almond Butter 1 tbsp 101 2g 3g 9g
Almond Meal 1 oz 162 6g 6g 14g
Avocado 1 oz 45 1g 2g 4g
Cashews 1 oz 155 5g 9g 12g
Cashew Butter 1 tbsp 94 3g 4g 8g
Flax Seed 1 tbsp 55 2g 3g 4g
Flax, Olive Oil 1 tbsp 119 0g 0g 14g
Macadamia 1 oz 201 2g 4g 21g
MCT Oil 1 tbsp 126 0g 0g 14g
Peanuts 1 oz 159 7g 5g 14g
Peanut Butter 1 oz 165 7g 6g 14g
Pistachio 1 oz 156 6g 8g 12g
Sunflower Seed 1 oz 164 6g 6g 14g
Walnuts 1 oz 183 4g 4g 18g

CARB OPTIONS

Serving Carb
Food Calories Protein Fats
Size s
Black Beans 1 oz 37 2g 7g 0g
Beans Cranberry
1 oz 38 3g 7g 0g
Style
Bread, Multi Grain 1 slice 69 3g 11g 1g
Brown Rice 1 oz 31 1g 7g 0g
Couscous 1 oz 31 1g 7g 0g
Granola 1 oz 137 4g 15g 7g
Grits 1 oz 17 0g 4g 0g
Lentils 1 oz 32 3g 6g 0g
Oatmeal 1 oz 20 1g 4g 0g
Oats Steel Cut 1 oz 109 5g 19g 2g
Peas (Green Split) 1 oz 23 2g 4g 0g
Potatoes 1 oz 26 1g 6g 0g
Quinoa 1 oz 34 1g 6g 1g
Whole Wheat Wrap 1 medium 104 3g 18g 2g
Yams 1 oz 32 0g 8g 0g
Alfalfa Sprouts 1 oz 6 1g 1g 0g
Asparagus 1 oz 6 1g 1g 0g
Bok-Choy 1 oz 3 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Cabbage 1 oz 7 0g 2g 0g
Carrots 1 oz 10 0g 2g 0g
 

CARB OPTIONS CONTINUED

Serving Calorie
Food Protein Carbs Fats
Size s
Cauliflower 1 oz 7 1g 1g 0g
Celery 1 oz 4 0g 1g 0g
Cucumber 1 oz 4 0g 1g 0g
Edamame 1 oz 34 3g 3g 1g
Eggplant 1 oz 7 0g 2g 0g
Green Beans 1 oz 9 1g 2g 0g
Iceberg Lettuce 1 oz 4 0g 1g 0g
Kale 1 oz 14 1g 3g 0g
Mushrooms 1 oz 7 1g 1g 0g
Onions 1 oz 11 0g 3g 0g
Peppers, Sweet
1 oz 6 0g 1g 0g
Green
Peppers, Sweet Red 1 oz 9 0g 2g 0g
Peppers, Rings
1 oz 10 0g 1g 0g
(Cento)
Peperoncini 1 oz 11 1g 3g 0g
Pickles 1 oz 3 0g 1g 0g
Romaine Lettuce 1 oz 5 0g 1g 0g
Spinach 1 oz 6 1g 1g 0g
Squash, Butternut 1 oz 13 0g 3g 0g
Tomatoes 1 oz 5 0g 1g 0g
Zucchini 1 oz 4 0g 1g 0g
Training

Day 1- Rest & Cardio

Day 2- Chest & Abs & Calves & Cardio

Day 3- Back & Abs & Calves & Cardio

Day 4- Arms & Abs & Calves & Cardio

Day 5- Legs & Abs & Calves & Cardio

Day 6- Shoulders & Abs & Calves & Cardio

Day 7- Arms & Abs & Calves & Cardio

Steady cardio Options (20 minutes- increase by 5 min in every cycle)

 Running
 Cycling
 Rowing
 Swimming

HIIT Options (8 sets 10sec x 10sec) (add additional exercise every cycle)

 Treadmill sprint
 Jump rope
 Speed row
 Kettlebell swing
 High knees
 Jump squat
 Stair sprint

Abs (Increase reps every week, Increase sets every cycle)

Leg raise (10x3)

Crunch (15x3)

Kettlebell side (10x3)

Cable crunch (10x3)

Week 1 (12-15 reps) Week 2 (8-10 reps) Week 3(6-8 reps) Week 4 (3-5 reps)

Cycle 1 (40 second rest between sets ) Cycle 2 (35 second rest between sets ) Cycle 3 (35 second rest
between sets ) Cycle 4 (30 second rest between sets )
Day2 (Chest & Abs & Calves & Cardio)

 Incline Bench press – (12-15 reps) 4 sets


 Bench press (12-15 reps) 4 sets
 Dips (max) 3 sets
 Cable flyes (12-15 reps) Triple dropdown every set 4 sets
 Dumbbell flyes (12-15reps) + Dumbell inner push (12-15reps) 4 sets

Day 3- Back & Abs & Calves & Cardio

 Dumbbell pull (12-15 reps) x 4 sets


 Lat machine (12-15) x 4 sets
 Reverse pull (12-15) x 3 sets
 Cable pull (12-15) x 4 sets x triple drop set
 Cable lat pull (12-15) + Rear shoulder cable pull x 4 sets

Day 4- Arms & Abs & Calves & Cardio

 Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
 Pull-ups (max) + triceps dips (max) x 4 sets
 Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
 Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets

Day 5- Legs & Abs & Calves & Cardio

 Squats (12-15 reps) x 5 sets


 Leg extension (12-15 reps) drop set x 5 sets
 Romanian deadlift (12-15 reps) x 5 sets
 Leg curl ((12-15 reps) drop set x 5 sets

Day 6- Shoulders & Abs & Calves & Cardio

 Dumbbell press (12-15 reps) x 5 sets


 Dumbbell lateral side raise (12-15 reps) + Front plate raise (12-15 reps) x 5 sets
 Barbell pull (slow 10 sec) (12-15 reps) x 5 sets
 Dumbbell shrugs (12-15 reps) + Rear shoulder dumbell (12-15 reps)

Day 7 Arms & Abs & Calves & Cardio

 Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
 Pull-ups (max) + triceps dips (max) x 4 sets
 Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
 Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets

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