NUTRITION PLAN
Low Carb Menu
This day is designed to help your body burn off some of its stored energy and
increase the rate at which your body uses its own energy stores from fat. Most
people usually feel much lighter on this day. Try to still push yourself through your
workout even if your energy levels are not the highest due to the reduced number
ofcarbohydratesduring this day. What doesn’t challenge you doesn’t change you!
Low
Days
Proteins
Fats
Carbs
Veggies
Meal Totals
Protein Fats Carbs
(g)
Meal 1
Meal 2
7 Egg
Whites
8 ozChicken
8 oz
Meal 3
Chicken
8 oz Lean
Meal 4 Turkey
Snack 7 oz Tilapia
1Whole
Eggs
3/4Cup
Oatmeal
1 Cup
Blueberries
(g)
Scramble eggs and
40
½ cup
1 Mixed
Greens
½ Strawberries
Almonds
1/2
Avocado
(g)
Preparation
Suggestion
1 CupSpinach
4oz Sweet
Potato
25
50
25
20
45
15
10
50
25
40
1 cup Broccoli 35
Totals
5
195
0
5
70
100
mix blueberries in
with warmoatmeal
Mix chicken,
almonds, andmixed
greensforsalad.
UseWaldenFarms
Zero Cal Dressing
Use mrs dash
seasoning on
chicken, dice,and
mix with spinach
and avocado for a
salad
tryaddingIcan’t
believe its not
butter and
cinnamon to the
sweet potato
Use Mrs Dash to Give
it more Flavor
NUTRITION PLAN
Moderate Carb Menu
Your moderate day should help you fuel your body for some medium difficulty
workouts as well as workouts that may include a post workout cardio session such
as high intensity interval training. Don’t forget to drink plenty of water throughout
the day and it’s important to always include a multi vitamin balance to ensure you
are getting all of your required micronutrients.
Moderate
Days
Meal Totals
Proteins
Meal 1
Meal 2
4 Egg Whites
7 oz Chicken
Fats
2 Whole
Eggs
Proteins Fats Carbs
Carbs Veggies
(g) (g)
(g)
2 Slice
Ezekiel
Bread
1 cup
Broccoli
1/2
5 oz 96/4 Lean
Beef
1 ¼ Cup
Brown Rice
Meal 4
8 oz Chicken
5ozSweet
Potato
Meal5
3.5 ozLean
Ground
Turkey
Meal 3
¼ Cup
Almonds
Preparation
Suggestion
1 Cup
Spinach
1 Cup Mixed
Greens
30
15
30
40
5
15
30
5
55
45
5
40
35
Totals 165
20
65
10
145
UseSteviaand
Cinnamon EZ Bread
and Make French
Toast using Eggs,
Sugar Free Syrup
Mixtogetherasabeef
stir fry, season to
liking
Mix together as a
salad and zero cal
dressing
NUTRITION PLAN
High Carb Menu
High days are great to help pick up energy levels as your glycogen (stored carbs in the
muscle for energy) levels get depleted throughout your workouts. You may feel fuller on
this day or even experience slight more bloating which is completely normal. Carbs
often get a bad reputation and aren’t the enemy in a fitness regimen as we need them
for our body’s to perform optimally and continue to repair our muscles from previous
workouts combine with high protein. This is the perfect day to really push your
performance during those tougher workouts or large body part groups such as legs or
back!
High Days
Meal Totals
Proteins
Meal 1
4egg
whites
3oz Lean
Meal 2
Ground Beef
Fats
Carbs
Meal 3 6ozChicken
1 ½ cuo
brown rice
Meal 4 6 oz Tilapia
1 1/2 Cup
Brown Rice
4 ozGround
Meal5
Turkey
Proteins Fats Carbs
Veggies
(g) (g) (g)
½ cup Oats, 1
Cup
Blueberries
5ozSweet
Potato
Preparation Suggestion
50
1 Cup Mixed
Greens
30
35
40
1 Cup Mixed
Greens
35
Totals 155
0
10
5
40
Use Stevia to sweeten,
add the blueberries into
the warm oatmeal!
40
Usefavoriteseasoning
on beef with small salad
65
Make a tasty chicken
wrap using zero cal
condiment
65
UsesomespicyHot
sauces!
5
10
Mix together for atasty
salad
35
220
0
NUTRITION PLAN
80/20 Cheat Meal
80/20 is your CHEAT meal day in which 80% of the foods you consume on this day
should be healthy and the remaining 20% or so can be consumed with whatever you
like! The purpose behind this day to give you some flexible in your meal plan perhaps to
try some new recipes or perhaps give in to your favorite craving that isn’t so healthy.
Our meal plans aren’t designed so you are always deprived but however teach it’s ok to
have things in moderation in controlled portions. For this day I want you to include 500
calories anywhere whether it’s adding condiments, additional snack, or try skipping one
of the meals below and have any meal of your choice worth 800 calories. Indulge but
don’t overdo it!
High Days
ADD 500 Calories to any meal
Proteins
Meal 1
4 Egg
Whites
Fats
Carbs
Meal Totals
Preparation Suggestion
Proteins Fats Carbs
Veggies
(g) (g) (g)
2 Slice Ezekiel
1TBPeanut
Bread
Butter
1/3 cup Salsa
4 ozGround 1/2
Meal 2
Turkey Avocado
Meal 3
Meal 4
Meal5
2 scoop
protein
¼ Cup
6oz Chicken
Almonds
4ozCod
½ banana
1 cup
strawberries
1 Cup
Spinach
20
10
Make PB toast! Use fresh
40
salsa on egg scramble
35
10
10
40
5
45
40
20
5
1 Cup Green
Beans
25
0
10
Totals
175
50
110
Blend together fora
great fruity protein
shake!
Crush up almonds Use
Walden Farms dressing
to make a small salad
with almonds!
Use Mrs. Dash Seasoning
on Fish
NUTRITION PLAN
 Eat2-3hourstofityourpersonalschedule.Itisnotcrucialtoeatatspecifictimesofthedayhowever
getting in a meal orshake within 60 minutes of a workout is recommended.
 Portion sizes are for cooked weight (except Oats are measured dry, and we still do cook them)
 Make sure when swapping out a macronutrient source you always replace it with another of its kind. For
example Replace a Protein source with a protein source, fat for fat, carbs for carbs{fruit for fruit} and
vegetables for vegetables. Even though I give anamount for veggies, green veggies with nosugar are
unlimited.
 Yes, you can sub out a Protein shake for any meal as well.(No more than 2)
 Make sure when tracking your macros you round up and down to the nearest 5 which may not exactly match
up with calorie tracker apps such as MyFitnessPal due to our rounding system. We try to keep things very
simple!
 Be sure to refer to your healthy choices food list in your Success Manual for the approved healthy foods.
 You are allowed to swap out ANY of the food sources you like! By allowing that, you have much more
control and freedom within your diet, you never have to eat anything that you don’t like!
 You also DO NOT have to have meals in this order as you can shuffle them to meet your schedule. These meals
are examples are how to reach your end of day macro totals. It’s most important you meet those macro
totals for each day!
 There will bedays whenyouwon’t always get ameal in or you are too busy or onthe go, don’t stress! I
promise it won’t make or break you. Just don’t make it a daily habit of skipping meals and you’ll do just fine!
:)
 Aim for 4 liters a day or 6-8 16oz bottles/cups
 Remember Nutrition isa crucial part of your results sodo your best to follow the plan the best you can for
theBESTresultspossible.Smalldeviationsawayfromthemealplansuchassnacks,treats,orcandy
eventually add up and slow your results.
Exercise PLAN
Weeks 1 - 2 Workout
It is important to focus on your form, timing your rest periods to maximize fat burning, and challenge yourself. Remember
to always include a proper and brief warm up. The best way to gauge the weight you should be using is the last 2-3 reps on
every set should require 85-100% of your max effort. On exercises where the reps decrease be sure to INCREASE your
weight on each set. On sets describing going to failure try to push yourself to as many proper form reps as you can.
Supersets are two exercises completed back to back before taking a rest and are highlighted in red. Make sure you TIME
your REST and don’t waste time in the gym. Bring a water bottle to keep hydrated during your workout and push
yourself!! Never leave the gym knowing you could have pushed a little harder!!
DAY 1 Legs
Weeks 1 -2
Exercise
Sets
Reps
Rest
Box jumps
6
20
60 seconds
Leg Extensions
4
15
45 seconds
Point your toes
Leg Press
4
12
60 seconds
FeetWide
Hamstring Curls
5
15
45 seconds
barbell Squats
4
15
60 seconds
Go to parallel
45 seconds
One second pause at the
peak
Calf Raises
6
20
Coach Tip
DAY2Shoulders
Exercise
Sets
Reps
Rest
Seated Dumbbell Press
5
12
45 seconds
Barbell Upright Row
5
10
45 seconds
5
10
45 seconds
Shoulder Press
Machine
6
10
45 seconds
Barbell Front Raise
4
15
30 seconds
Incline/decline push
ups
5
15
45 seconds
Lateral Raises
Coach Tip
Keep elbowshigh
Do both arms at the
same time
Stack the weight lets
go heavy
Raiseuntilparallel
Exercise PLAN
DAY 3 back
Weeks 1-2
Exercise
Sets
Reps
Rest
Coach Tip
Wide Grip Lat Pulldown
Reverse Grip pull ups &
Regular grip
Dumbbell Rows
5
10
30 seconds
Go heavy
6
15
30 seconds
5
12 each arm
30 seconds
Close Grip Cable Row
5
10
30 seconds
6
10
30 seconds
6
10
30 seconds
Straight ArmLat
Pulldown
Bent Over Row
Keepaflat back
Keep elbows close to
sides
Use a barbell
DAY 4 LEGS
Exercise
Sets
Reps
Rest
Coach Tip
Depth to as knee will
allow
5
25
45 seconds
Weighted Step Ups
4
12 each leg
45 seconds
Walking lunges
4
12
45 seconds
Grab moderate weight
Adductor Machine
4
12
45 seconds
Inner & Outer
Leg curl Machine
3
15each leg
45 seconds
3
15
30 seconds
Jump Squats
Seated CalfRaises
DAY5chest&Arms
Exercise
Dumbbell Chest Press
Barbell Curls/Cable
Pushdowns
ChestPressMachine
Dumbbell Overhead
Extensions
Preacher Curls
Incline Dumbbell
Fly/Dumbbell Curls
Sets
Reps
Rest
Coach Tip
4
15
45 seconds
Slowandsteady!
3
10 each
45 seconds
Push yourself!
4
10
45 seconds
4
15
45 seconds
4
10
45 seconds
3
10 each
45 seconds
Goasyourflexibility
allows
eExercise PLAN
Weeks 3-4 Workout
DAY1 Full Body
Weeks 3 - 4
Exercise
Sets
Reps
Rest
pushups
4
25
30 seconds
Shoulder taps
4
25 each arm
45 seconds
Jumping squats
4
25
30 seconds
Dumbbell Lunges
4
24 steps
30 seconds
One arm pushups
4
12-12-15-15
45 seconds
5
Walking forearm plank
20
30 seconds
Coach Tip
One second pause at the
peak
DAY2Shoulders
Exercise
Sets
Reps
Rest
Arnold Dumbbell Press
5
15
30 seconds
Barbell Standing Press
4
15
30 seconds
Cable Lateral Raises
4
15
30 seconds
4
15
30 seconds
5
25 each arm
30 seconds
Shoulder Shrugs
Shoulder Taps
Decline/incline push
ups
5
15
30 seconds
Coach Tip
Keep elbowshigh
Exercise PLAN
Weeks 3 - 4
DAY 3 back
Exercise
Sets
Reps
Rest
Coach Tip
Pull up Machine
Reverse Grip Lat
Pulldown
Cable Rows
Close Grip Cable
Row
Straight ArmLat
Pulldown
Straight leg dead
lift
4
15
30 seconds
Full motion
4
15
30 seconds
4
15 each arm
30 seconds
4
15
30 seconds
4
15
30 seconds
4
15
30 seconds
Exercise
Keepaflat back
Keep elbows close to
sides
Use a barbell
DAY 4 LEGS
Sets
Reps
Rest
Coach Tip
Depth to as knee will
allow
Dumbbell Sumo Squats
5
15
30 seconds
Weighted stepups
4
12 each leg
30 seconds
Abductor Machine
4
15
30 seconds
Reverse leg press
4
15
30 seconds
Jump Lunges
4
15each leg
45 seconds
Seated CalfRaises
4
20
30 seconds
Usesmithmachine
DAY5 fullbody
Exercise
Sets
Reps
Rest
Coach Tip
4
10
30 seconds
Slowandsteady!
4
10 each
45 seconds
Push yourself!
Sumo squats
Chin ups
5
20
30 seconds
4
15
30 seconds
pullups
Incline pushups
4
10
30 seconds
4
10 each
45 seconds
dragonflys
Clapping pushups
Goasyourflexibility
allows
Exercise PLAN
High Intensity Interval Training Treadmill (HIIT) Cardio
To facilitate fat burning requires adding cardiovascular training to keep our heart in healthy shape as well as burn off extra
calories in addition your resistance training program. Always remember the MOST important muscle in your body is your
HEART, so regular cardiovascular training will improve your heart function and conditioning. For those beginning a workout
program it is best to do these workouts immediately following your resistance training workout to optimize the fat burning
effect. Never do your assigned cardio workout before your resistance training workout! Remember to bring a water bottle
to keep hydrated and do some light stretching before and after your cardio workout.
COACH TIP: IF YOU CAN’T COMPLETE THE INTERVALS AT THE SUGGESTED SPEED THAN
ADJUST ACCORDINGLY (KEEP INCLINE HOW IT IS THOUGH)
MINUTES
0:00-3:00
3:00-3:30
3:30-4:00
4:00-4:30
4:30-5:00
5:00-6:00
6:00-7:00
7:00-7:30
7:30-8:00
8:00-8:30
8:30-9:00
9:00-10:00
10:00-11:00
11:00-12:00
12:00-12:30
12:30-13:00
13:00-13:30
13:30-14:00
14:00-16:00
16:00-17:00
17:00-20:00
20:00-30:00
SPEED
3.5
4.0
4.0
4.0
4.0
6.0
4.0
5.0
5.0
5.0
5.0
6.0
3.5
6.0
6.0
5.0
5.0
3.5
3.5
8.0
4.0
4.0
INCLINE
1
2
4
6
7
1
1
2
4
6
7
1
1
2
4
6
7
7
1
1
1
12
1 Month PROGRAM SCHEDULE
Weeks 1 - 2
Meal Plan
Resistance
Cardio
Day 1
LOW
Legs
30 Min Steady State
Day 2
LOW
Shoulders
Hiit Stationary bike
Day 3
moderate
Back
HIIT Treadmill
Day 4
high
Legs
30 Min Steady State
Day 5
LOW
Chest/ Arms
HIIT Stationary Bike
Day 6
80/20
REST
30 Min Steady State
Day7
LOW
REST
rest
Weeks 3-4
Meal Plan
Resistance
Cardio
Day 1
MODERATE
Legs
3 mile walk
Day 2
low
Shoulders
HIIT Treadmill
Day 3
LOW
Back
HIIT Stationary Bike
Day 4
HIGH
Legs
30 Min Steady State
Day 5
LOW
Chest/ Arms
HIIT Stationary Bike
Day 6
MODERATE
REST
REST
Day7
80/20
REST
REST
MICHAELCVAZQUEZ.COM
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tools presented within any eBook, and on the MichaelCVazquez.com site are intended for educational, nutritional,
physical and wellbeing purposes. It is not our intention to provide any medical diagnosis, or to provide a substitute
for a medical diagnosis, by using our products, exercise routines, diet and nutrition information. Consult your doctor
or physician before beginning any new fitness or nutrition program.