THE XARYU
FUNDAMENTALS
UNCOVER THE BUILDING BLOCKS TO SCULPTING THE ULTIMATE BODY.
W R I TT EN BY:
JOSH LUJAN
1
D ES I G N E D & e d i t e d by :
shan n o n contreras
XARYU FUNDAMENTALS
Published:
0 6/ 04/ 2 0 1 9
FIRSTLY
THANK YOU
FOR INVESTING IN YOU
I want to begin by saying I am not a licensed personal
trainer or nutritionist — I am an individual intrigued
by pushing the limits of my body and finding the most
effective way to do this. Everything listed below IS
BASED ON MY online research and HAS BEEN tested on
myself for results.
Additionally, I want to mention that all of these
training methods are what i find enjoyable. each person
should find the type of movement that gives them
enjoyment and excitement.
I.E. some people may love to train weights, while others
may love to swim, or play basketball. find that thing
where you lose track of time.
— JOSH LUJAN
XARYU
CONTENT
3
THE FUNDAMENTALS
5
NUTRITION
6
WHAT TYPES OF FOOD I EAT
7
EXAMPLE MEALS
8
TRACKING
9
MEAL SCHEDULING
10
THE DAILIES
11
TRAINING - PROGRESSIVE OVERLOAD
12
GENERAL MODEL OF PROGRESSION
13
MY CURRENT SPLIT
14
EXAMPLE HIIT WORKOUT
17
EXAMPLE AB WORKOUT
18
SOURCES
19
XARYU FUNDAMENTALS
NESS GUIDE
CREATE THE
HABIT
C o ns istent trai n i ng is how re sul t s will mani fe st — not a shot in
th e da r k e v er y now an d then. Hold yours e l f ac c ountab le , g e t
tra i n i n g!
4
1
THE FUNDAMENTALS
At the most basic level, two changes can occur within the body that can
change the way you look:
1) Fat loss or fat gain
2) Muscle loss or muscle gain
The former, gaining or losing fat, comes down to one simple mechanism
that is bound by thermodynamics: a caloric surplus or a caloric deficit.
CALO RIC INTAKE
Each day a certain amount of energy
is expended, noted as our TDEE or our
Total Daily Energy Expenditure via any
type of activity (ie. walking, breathing,
moving, or eating). This energy is
widely measured in the unit of calories,
otherwise known as ‘calories burned’.
Each day we also consume a certain
amount of energy (calories) through the
food that we consume.
If we consume more calories than we
expend, the extra will be stored as fat.
However, if we expend more calories
than we consume, the extra energy will
be obtained through fat.
In short, if you eat a surplus of calories (a
caloric surplus) you will store the excess
caloric total as fat. Contrarily, if you eat
in a deficit of calories (a caloric deficit)
you will use fat for energy to make up
for the missing amount of energy ([1]
Strasser, et. al, 07).
THE B O DY ADAPTS
It is common to follow this line of
reasoning to then assume the quickest
route to losing weight would be to
completely stop eating.
5
Although in principle this method would
work, however, in actuality, our bodies
adapt.
If our bodies are used to a certain
caloric daily intake, say 2500 calories
for example, and we are burning
2300 calories daily through metabolic
processes and movement, then it might
be logical to assume that in order to lose
weight you should just eat 1000 calories
per day to burn the extra 1300 calories
as fat daily.
T HE PR OBL E M
The problem with this is our bodies
over time start to realize we are only
getting 1000 calories per day and begin
to slow down its natural processes to
compensate via a process known as
adaptive thermogenesis ([2] Tremblay,
et. al, 13)
This is why a slight caloric deficit is often
recommended (300-500 caloric deficit
daily), resulting in 0.6 to 1 lb of fat loss
per week. To prevent our bodies from
getting used to a caloric deficit, adding
in a day of caloric maintenance or slight
caloric surplus once every 10-15 days
helps our bodies combat the adaptation
to this new caloric range.
XARYU FUNDAMENTALS
2
NUTRITION
I try to refrain from thinking about my food choices as a ‘diet’, as it
inherently sounds restrictive. Instead, I believe each meal should be
enjoyable and ultimately provide your mind and body with nourishment.
M ACR O NUTRIENTS
I often get the question, “What macronutrient split do you recommend?”
To start, macronutrients are simply the carbohydrates, fats, and proteins that make up
the caloric density of our food.
Although I wish I could tell you a one-size-fits-all answer, food is not this way. Each
individual should experiment with carbohydrates and fats on a trial and error basis—
monitoring how they feel and perform. For some people, higher fats and lower carbs
feels phenomena. For others, moderate fat with higher carbs feels a bit better.
What I do recommend is this: focus on hitting your caloric needs (a surplus for
gaining weight, or a deficit for losing weight) and getting adequate daily protein.
Let the fats and carbs fall into place from here, based on how they make you feel.
W HAT IS AD EQ UATE PROT E I N?
In the past, we have seen a large amount of protein consumption, however, recent
studies have shown .82 grams of protein per pound of bodyweight is the upper range
that protein supports lean muscle development.
Any excess of calories, whether it be excess protein, excess fat, or excess
carbohydrates, will be converted to fat for storage. Not largely exceeding this .82
protein mark (and filling the rest of our daily caloric intake with healthy fats and
carbohydrates) allows for meals to be more satiating, balances hormone levels,
and enhances training intensity ([3] Philips & Van Loon, 11).
IM P O RTANCE OF MICRON UT R IE NT S
Although macronutrients are critically important in how our bodies look, feel,
and expend energy, another important variable is our daily micronutrient intake.
Micronutrients are simply the vitamins and minerals that sustain our health in a variety
of ways such as hormone regulation, mental acuteness, and physical longevity. To
ensure I am getting proper vitamins and minerals, I eat mixed greens, low glycemic
fruit (i.e. blueberries or blackberries), and take a daily supplemental multivitamin.
SU PPLEMENTS
I don’t go too in depth in the way of supplements, however, I take a daily dose of
creatine monohydrate (5 grams). Creatine has proven to be cognitively enhancing
([4] Ling, 09), performance enhancing ([5] Kreider, 03), and safe ([6] Jager, 11)
In addition, I supplement with collagen protein as needed to hit my daily protein
requirements in the form of a protein shake (usually blended with blueberries, coconut
milk, matcha powder, and maca powder). Collagen has been shown to improve body
composition ([7] Denise, 15), skin elasticity, joint health, and general well being ([8]
Cza jka, 18).
6
XARYU FUNDAMENTALS
SO WHAT TYPES OF FOOD DO I EAT?
PROTEINS, FATS, CARBOHYDRATES
Although I believe one’s
ideal “diet” differs for
each individual, I will list
the general ingredients
and meals that I eat most
frequently .
Protein
1 gram = 4 cal
FAT
1 gram = 9 cal
It is important to note that this list could
drastically change depending on what foods
you enjoy, where you live, what foods you
can digest well, food allergies, and what
types of food are readily available.
PROTEINS
Chicken
Egg whites
Lean Ground Beef (93% lean / 7% fat)
Steak
Collagen Protein Powder
Greek Yogurt
Quest Bars / BulletProof Protein Bars
Salmon or Cod
CARBOHYDRATES
1 gram = 4 cal
FATS
CARB S
Coconut Oil
Avocado Oil
Grass Fed Butter
Avocado
Almond Butter
Balsamic Vinaigrette
Nuts (Pistachios, Walnuts
Pecans, Almonds)
Cheese (Pepper Jack, Feta
Parmesan)
Dark Chocolate (90-100% cacao)
Egg Yolks
Chia Seeds
Basmati Rice
Corn Tortillas
Sweet Potatoes
Russet Potatoes
Black Beans
Berries (Blueberries, Strawberries
Blackberries, Raspberries)
Mixed Greens/Micro Greens
Cauliflower Crust Dough
Granola - Gluten Free
Vegetables (Mushrooms, Asparagus
Bell Peppers, Broccoli)
Nut Thins (by Blue Diamond®)
Rice Cakes
Anything I can create from these ingredients are generally what I make at home —which are quite tasty
meals! When I go out to eat, I generally choose menu items similar to the ones listed above, ordered in a
healthier way (i.e. ordering sauces and dressing on the side, asking for ‘grilled’ or ‘steamed’ versions in
stead of fried, or keeping portion-size in mind). Check out my full cookbook now available at xaryu.tv/shop
7
XARYU FUNDAMENTALS
EXAMPLE MEALS
THINGS I EAT ON A REGULAR BASIS:
PORTIONS MAY VARY
STEAK TACOS
DIGITAL
Steak/Ground
Beef
STRATEGY
Corn Tortillas
Coconut Oil
Black Beans
Pepper Jack Cheese
Butter Lettuce
Tomatoes
SALMON & GUAC
Grilled Salmon
Guacamole
(Avocado, lime,
cilantro, salt)
Sweet Potato
Parmesan Cheese
CHICKEN PIZZA
WEB
Grilled
Chicken
Breast
DEVELOPMENT
Cauliflower Crust
Organic Pesto
Spinach
Mushrooms
Pepper Jack Cheese
CHICKEN SALAD
APP
Grilled
Chicken
DEVELOPMENT
Mixed Greens
Balsamic Vinagrette
Pine Nuts
Feta Cheese
Himalayan Pink Salt
Ground Black Pepper
EGGS & RICE
SNACKS
Over Medium Eggs (3)
½ cup egg whites
Coconut Oil
Basmati Rice
Sirarcha or Hot Sauce
(optional)
Greek Yogurt (Oikos
Triple Zero) & GlutenFree Granola (Purely
Elizabeth)
Collagen Protein Shake
Almond Butter (2Tb)
Dark Chocolate Square
CHECK OUT MY FULL COOKBOOK NOW AVAILABLE AT XARYU.TV/SHOP
8
XARYU FUNDAMENTALS
HOW DO I
TRACK ALL OF
THIS?
80/20 RULE
I think it is also important
This is a lot of information for
someone who is fairly new to
examining daily intake. I would
recommend
downloading
an app to help you track
your daily macronutrients,
micronutrients, and energy
expenditure for a week or two.
It is powerfully eye-opening
to understand how all of this
actually plays out in our bodies.
Be patient. This awareness isn’t
developed overnight. However,
the more and more
time
attributed to understanding
how many calories we consume
vs. burn will help us not only
9
to keep in mind the “80/20
rule” - everything doesn’t
have to be perfect all of
the time. Meaning, if you
mess something up once,
don’t freak out, it’s what
you do day in and day out
(80% of the time) that will
yield results.
become aware of what we
choose to put into our body
but, subsequentl y, how this
makes us feel.
XARYU FUNDAMENTALS
THE PROCESS
MEAL SCHEDULING
3
Meal timing isn’t as important as we once thought. What
is important, however, is the total macronutrients and
micronutrients we consume on a day-to-day basis (total daily
caloric intake, adequate protein, and sufficient micronutrients).
Recent studies have shown macronutrient timing to be largely
unimportant ([9] Aragon & Schoenfeld, 13).
I NTER M IT T E NT FAST I N G
H O W I FA ST
Having said this, I personally practice
MY EATING WINDOW:
an intermittent fasting (IF) protocol (16
1 pm ~ 9pm Feeding
hours fasted, 8 hour feeding window).
Although intermittent fasting is not
necessary to obtain a certain physique
(this can be obtained purely by the
principles stated above), I do find fasting
helpful in order to adhere to some of
these guidelines.
Because my eating
window is shortened, there is less time
throughout the day to consume calories,
therefore IF can be a viable strategy to
maintain a caloric deficit. In addition, a
shorter feeding window often equates
to larger, more satiating meals, which
I personally find enjoyable. Lastly, I
enjoy the added benefits of giving
my metabolic system a break and the
heightened sense of mental alertness I
experience while fasted ([10] Kauwe, 16).
10
I have found what works best for me
is a 16 hour fasting period everyday.
I prefer to train while fasted and
break my fast about 30 minutes - 1
hour after I train in the late morning.
I am not particularly rigid with my
fasting window. Sometimes my fast
is longer (ie. closer to 20-24 hours)
and other days I may break my fast a
bit earlier depending on my hunger
levels and life events. I believe IF
should support and bring ease to
one’s lifestyle and not detract from
living life. If you find fasting does
not support your lifestyle or training,
you must find what meal scheduling
protocol works best for you.
XARYU FUNDAMENTALS
THE PROCESS
THE DAILIES
Simply put, if you want to maximize your training and optimize results, these 5
daily habits are non-negotiable and must not be overlooked. DO YOUR DAILES.
11
XARYU FUNDAMENTALS
TRAINING
4
TRAINING
PROGRESSIVE
OVERLOAD
THE BASICS:
A sure way to ensure progress in certain areas is via a progressive
overload model. In working out, this is no different. If we are wandering
with no tangible goals, no progress will be made. Simply put, if we go to
the gym each day and put in effort, with no strategic long term plan, more
often than not we will be spinning our wheels.
Tracking my lifts, pushing for one additional
rep or increasing the load in one way or
another — week after week, month after month,
year after year — is what ensures that I make
constant, incremental progress.
12
XARYU FUNDAMENTALS
4
PROGRESSIVE
OVERLOAD
TRAINING
THE MODEL
If on week one of bench press you are pressing 135 for 5 reps, the next week you should
aim for 6. If the rep range is getting too high (12+), change other variables; i.e. increase
the weight, slow down your speed during each rep, or emphasize strict form. This is why
tracking your lifts and reps each week is key to avoid stagnation. Progressive overload
does not mean progressive cheating. Form is key. Slow, controlled repetitions combined
with plenty of dead hangs and yogi squats in-between sets helps me maintain shoulder
and spinal health.
A MONTH SHOULD LOOK SOMETHING LIKE THIS:
13
WEEK 1
WEEK 2
BENCH PRESS
BENCH PRESS
135 lbs. x 5 reps
115 lbs. x 8 reps
95 lbs. x 12 reps
135 lbs. x 6 reps
120 lbs. x 7 reps
100 lbs. x 9 reps
WEEK 3
WEEK 4
BENCH PRESS
BENCH PRESS
140 lbs. x 4 reps
120 lbs. x 8 reps
100 lbs. x 10 reps
140 lbs. x 5 reps
120 lbs. x 9 reps
100 lbs. x 11 reps
XARYU FUNDAMENTALS
TRAINING
THE SPLIT
5
[ DA I LY W O R KO U T BR E A KD OW N]
MONDAY
TUESDAY
CHEST/BACK
ACTIVE REST
[W O RKO U T D U R AT I O N : 1 h o u r 1 5 min]
Weighted Chin-Ups or Pull-Ups
(Resistance band, Partner Assisted, Machine
Assisted if necessary)
* stick to one grip variation for 6 week blocks
5 sets of 5 reps [Warm-up sets as necessary]
3-4 min rest periods
Incline Bench or Flat Bench Press
* stick to one for 6 week blocks
5 sets of 5 reps [Warm-up sets as necessary]
3-4 min rest periods
Rows (Barbell, Cable, Machine, Dumbbell or
T-bar)
3 sets of 8-12 reps
1-2 min rest periods
* On days where I utilize active
rest, I listen to my body and
choose from the following:
30-60 min low intensity walk
20 minute HIIT cardio
30-60 min yoga session
2-3 mile jog
20 minute ab / core session
30-60 min deep stretching/
foam rolling/ lacrosse ball
work/ mobility work
Chest Flys (Dumbbell, Cable, Ring/TRX,
Machine Chest Flys)
4 sets of 8-12 reps
1-2 min rest periods
Back Flys (Dumbbell, Cable, Ring/TRX,
Machine Back Flys)
4 sets of 8-12 reps
1-2 min rest periods
There are many incredible training splits, and at the end of the day, your training should be aligned with your
goals. For me, I like the idea of having a large amount of body control, with a body that performs well, looks
good, and feels strong. Form is critical in performing all of these movements, I recommend researching proper
form before you begin! If you want an entire breakdown of my day-to-day work-out routines, with video content
showcasing form, yoga, circuit follow-alongs, skills training, and more, check out The Xaryu Bodyweight Program
14
XARYU FUNDAMENTALS
TRAINING
THE SPLIT
5
THURSDAY
WEDNESDAY
LEGS
ACTIVE REST
[ DU RAT IO N : 1 h o u r 1 5 m in ]
* On days where I utilize active
rest, I listen to my body and
choose from the following:
Back Squats
5 sets of 5 reps
[Warm-up sets as necessary, pyramid
up to working weight]
3-4 min rest periods
30-60 min low intensity walk
20 minute HIIT cardio
30-60 min yoga session
Romanian Deadlifts (RDL)
2-3 mile jog
3 sets of 8-12 reps
1-2 min rest periods
20 minute ab / core session
Lunges or Bulgarian Split Squats
3 sets of 8-12 reps
1-2 min rest periods
Hip Thrusts
4 sets of 8-12 reps
1-2 min rest periods
Seated Calf Raise or Standing
Calf Raise or Calf Raise on leg
press
4 sets of 8-12 reps (slow full ROM)
1-2 min rest periods
15
[ C ONT I NUE D ]
XARYU FUNDAMENTALS
30-60 min deep stretching/
foam rolling/ lacrosse ball work/
mobility work
TRAINING
THE SPLIT
5
[ C ONT I NUE D ]
FRIDAY
SAT/SUN
SHOULDERS & ARMS
ACTIVE REST
[D U RAT IO N : 1 h o u r 1 5 m in ]
Standing Overhead Press
5 sets of 5 reps [Warm-Up sets as
necessary]
3-4 min rest periods
Weighted Dips or Assisted Dips or
Machine Dips
* On days where I utilize
active rest, I listen to my
body and choose from the
following:
30-60 min low intensity walk
20 minute HIIT cardio
30-60 min yoga session
5 sets of 5 reps or 3 sets of 8-12 reps
3-4 min rest periods
2-3 mile jog
Lateral Dumbbell Raises
20 minute ab / core session
3 sets of 8-12 reps
1-2 min rest periods
30-60 min deep stretching/
foam rolling/ lacrosse ball
work/ mobility work
Dumbbell Hammer curls
3 sets of 8-12 reps
1-2 min rest periods
Overhead Tricep Extension (Cable
of Dumbbell)
3 sets of 8-15 reps
45 second rest periods
Face Pulls (Cable, Ring/TRX)
4 sets of 8-12 reps
45 second rest periods
16
XARYU FUNDAMENTALS
TRAINING
EXAMPLE HIIT WORKOUT
20 Min Total
20 SECONDS WORK
10 SECONDS REST
10 ROUNDS
Squat Jumps
Leg Raises
Burpees
Russian Twists
HOW IT WORKS
Complete 10 rounds of each exercise for 20 seconds, followed by
10 seconds of rest. Each exercise should be completed with allout, max effort for the 20 second duration, however, you do not
want to sacrifice your form in the process. Feel free to switch up
HIIT workouts with other plyometric exercises or primal movement
circuits for different types of training.
17
XARYU FUNDAMENTALS
TRAINING
EXAMPLE AB WORKOUT
Hanging Leg Raises (Toes to Bar)
5 sets, 8-12 reps per set
*Engage core/lats to prevent swinging
L-Sits (Isometric Hold)
4 sets, each set until failure
Weighted Hanging Knee Raise
(raise knees to each side for obliques)
5 sets, 10-20lbs, 8-15 reps per set
Rope Ab Curls
4 sets, 30-80lbs, 8-15 reps per set
Reverse Crunches
4 sets, 12 reps per set
*Slow and controlled movement
18
XARYU FUNDAMENTALS
SOURCES
[1] (STRASSER, ET. AL, 07) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/18025815/
[2] (TREMBLAY, ET. AL, 13) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22846776/
[3] (PHILIPS & VAN LOON, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22150425/
[4] (LING, 09) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/19773644/
[5] (KREIDER, 03) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/12701815/
[6] (JAGER, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/21424716/
[7] (DENISE, 15) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC4594048/
[8] (CZAJKA, 18) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/30122200/
[9] (KAUWE, 16) - HTTPS://WWW.CELL.COM/NEURON/FULLTEXT/S0896-6273(16)
[10] (ARAGON & SCHOENFELD, 13) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/
ARTICLES/PMC3577439/
19
XARYU FITNESS GUIDE