Dean Pham Nutrition Guide Starting Weight: 225 lbs Caloric Intake: 2,500 per day **EAT THIS AMOUNT EVERY SINGLE DAY WITHOUT FAIL** Macronutrients: 187g Protein 69g Fat 282g Carbs Examples of Each Macro to Consume: Protein – Grilled Chicken, Steak, Lean Brisket, Salmon, Pork, Egg-Whites, Protein Shakes Fats – Tree nuts, Eggs, Proteins will also include Fats Carbs – Oatmeal, Potatoes(Sweet or Irish), Rice, Pasta, Fruit *This is an example of a food’s nutrition facts, this is how you track what you eat. 1. Each item you consume will have a certain serving size it is measured by. This is 172g, so at 172g the Fat, Carbs, and Protein will be the amount that is shown. If you have 344g, you would multiply these said fats, proteins, and carbs by 2 since you multiplied the serving size by 2. 2. These are the main Macros you will be looking for. Add up all macros at the end of the day and stay within the set number of g of protein, carbs, and fat. 3. Sugars are dangerous. Try not to consume more than 7g of sugar per serving. Too much sugar results in fat gain. While using this nutrition plan, I would advise Intermittent Fasting. Intermittent Fasting is when you only have a certain amount of time, per day to eat, most people call this the ‘eating window’. An example Eating Window would be 12pm8pm. So at 12pm, you would start eating and get all of your Macros in before 8pm. After 8pm and until 12pm the next day, you will only be allowed to drink water, amino acids, BCAAs, coffee (no sugary creamers), or hot tea. This allows your insulin levels to stay at a lower consistency to where you will be able to burn fats faster and at a steady rate. You will have your own schedule of course, so you can figure out on your own what hours work best for you. YOU NEED REST. If you do not rest at least 7-9 hours a night it is scientifically proven to eventually cause Alzheimer’s Disease and hysteria of the brain. At the present state, not giving your body a chance to rest will not allow your body to break down muscles and rebuild then as well as burn fats as quickly. If you want results, you need a consistent sleep schedule. Fitness Portion 6 Day Split SUN REST MON PUSH TUE PULL WED LEGS THUR PUSH FRI PULL SAT LEGS This is the workout split I do consistently. But everyone is different. You can get results going 3 times a week, even once a week, but I just love working out so that’s why I go so much. My rest day is Sunday, but your rest day(s) can be whatever day(s) work best for you and your schedule. Note that there are things that come up because that’s how life goes, DON’T STRESS, just get back on schedule the next day. Each Day will be a Push/Pull Split. Which means on PUSH days, the exercises will be an emphasis on Chest, Triceps, Shoulders, Core. On PULL days, the exercises will be an emphasis on Back, Biceps, and Core. On LEG days, the exercises will be an emphasis on Legs (it didn’t take a rocket scientist to figure that one out lol). Every other day (So hopefully 3-4 Days a week) will end in cardio. PUSH: 4 sets of 10-12 reps. Pick 5 of these Exercises per PUSH day, and rotate them out so you’re not doing the same thing every time. • Flat Bench Press • Inclined Bench Press • Inclined Dumbbell Fly Each PUSH Day pick 2 of these • Cable Fly • Dumbbell Bench Press • Seated European Press • Cable Pushdown • Dumbbell Kickbacks Pick 1 of these • Dips • Overhead Cable Extension • Standing/Seated Lateral Raises • Standing/Seated Military Press Pick 1 of these • Arnold Dumbbell Press • Dumbbell Front Raise • Cable Front Raise • Cable Crunches • Sit-Ups • Bridges Pick 1 of these • Ab Roller PULL: 4 sets of 10-12 reps. Pick 5 of these Exercises per PULL day, and rotate them out so you’re not doing the same thing every time. • Lat Pull Down • Seated Cable Rows • Seated Hammer Strength Machine Rows Each PULL Day pick 2 • Pull-Ups • Single Arm Dumbbell Row • Barbell Row • Dumbbell Supinated Curl • Dumbbell Hammer Curl • Preacher Curl Pick 2 of these • Bar Curls • Cable Curls • Cable Crunches • Sit-Ups • Bridges Pick 1 of these • Ab Roller LEGS: 4 sets of 10-12 reps. Pick 4 of these Exercises per LEG day, and rotate them out so you’re not doing the same thing every time. • Leg Extension • Hamstring Curl • Hack Squats • Lunges Each LEG Day Pick 4 • Leg Press • Barbell Squats • Romanian Deadlifts • Calf Raises CARDIO OPTIONS: Find which one you like and go with it, go for 2540 minutes at the end of each workout 3-4 times a week • Treadmill (15.0 Incline, Fast Walking) • Stair Climber • Bike First Week of Workouts (Example): PUSH (Chest Focus) Movement Seated Chest Fly 1st Set 2nd Set 3rd Set 4th Set 15 Reps (Light) 15 Reps (Light) 15 Reps (Light) 15 Reps (Light) Bench Press 10 Reps Incline Bench 10 Reps Cable Triceps Extension (Rope) 12 Reps 10 Reps (Add Weight if Possible) 10 Reps (Add Weight if Possible) 12 Reps 10 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps 10 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps Overhead Triceps Extension (Rope) 12 Reps 12 Reps 12 Reps 12 Reps 8-10 Reps Slow 8-10 Reps Slow 8-10 Reps Slow 8-10 Reps Slow Hanging Knee Raise Pull (Back Focus) Movement Lat Pulldown 1st Set 2nd Set 3rd Set 4th Set 15 Reps (Light) 15 Reps (Light) 15 Reps (Light) 15 Reps (Light) Barbell Bent Over Row 10 Reps Back Extension (Bodyweight) 12 Reps Seated Cable Row (Close-Grip) 10 Reps Cable Curls (Rope) 12 Reps 10 Reps (Add Weight if Possible) 12 Reps (Add Kettlebell if too easy) 10 Reps (Add Weight if Possible) 12 Reps 10 Reps(Add Weight if Possible) 12 Reps (Add Kettlebell if too easy) 10 Reps(Add Weight if Possible) 12 Reps 10 Reps(Add Weight if Possible) 12 Reps (Add Kettlebell if too easy) 10 Reps(Add Weight if Possible) 12 Reps Hammer Curls (Dumbbell) 12 Reps 12 Reps 12 Reps 12 Reps Light Band 30 Reps Light Band 30 Reps Light Band 30 Reps Light Band 30 Reps Resistance Band Curl Legs (Weighted Focus) Movement Squats (Bodyweight Warm-Up) Leg Extension 1st Set 2nd Set 3rd Set 4th Set 15 Reps 15 Reps 15 Reps 15 Reps 12 Reps 12 Reps (Add Weight if Possible) 12 Reps(Add Weight if Possible) 12 Reps(Add Weight if Possible) Hamstring Curl 12 Reps Squats (Barbell) 10 Reps Lunges (Bodyweight) 12 Reps Romanian Deadlift 10 Reps Cable Crunch 12 Reps 12 Reps (Add Weight if Possible) 10 Reps (Add Weight if Possible) 12 Reps 12 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps 12 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps 10 Reps (Add Weight if Possible) 12 Reps (Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps(Add Weight if Possible) 2nd Set 3rd Set 4th Set PUSH (Shoulder Focus) Movement Rear-Delt Fly (Machine) Lateral Raise (Dumbbell) 1st Set 12 Reps (Light) 12 Reps (Light) 12 Reps (Light) 12 Reps (Light) 12 Reps 12 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps 12 Reps(Add Weight if Possible) 10 Reps(Add Weight if Possible) 12 Reps Overhead Press(Seated or Standing) Cable Triceps Kickbacks (Rope) 10 Reps 12 Reps 12 Reps (Add Weight if Possible) 10 Reps (Add Weight if Possible) 12 Reps Triceps Extension (Rope) 12 Reps 12 Reps 12 Reps 12 Reps 8-10 Reps Slow 8-10 Reps Slow 8-10 Reps Slow 8-10 Reps Slow Hanging Knee Raise Pull (Back Focus) Movement 1st Set 2nd Set 3rd Set 4th Set Bicep Curls 12 Reps 12 Reps 12 Reps 12 Reps Cable Hammer Curls Back Extension (Bodyweight) 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps Seated Cable Row (Close-Grip) 10 Reps 12 Reps (Add Kettlebell if too easy) 10 Reps (Add Weight if Possible) 10-12 Reps (Heavier) 12 Reps (Add Kettlebell if too easy) 10 Reps(Add Weight if Possible) 10-12 Reps (Heavier) 10 Reps (Add Weight if Possible) Light Band 30 Reps 10 Reps(Add Weight if Possible) Light Band 30 Reps 12 Reps (Add Kettlebell if too easy) 10 Reps(Add Weight if Possible) 12-15 Reps (Lightest, Burnout) 10 Reps(Add Weight if Possible) Light Band 30 Reps Lat Pulldown (Close-Grip) Barbell Bent Over Row Resistance Band Curl 12-15 Reps (Light) 10 Reps Light Band 30 Reps Legs (Volume Focus) Movement Squats (Bodyweight Warm-Up) Leg Extension 1st Set 2nd Set 3rd Set 4th Set 15 Reps 15 Reps 15 Reps 15 Reps 12 Reps (Heaviest) 12 Reps (Heaviest) 12 Reps 15 Reps 15 Reps (Lighter Weight) 15 Reps (Lighter Weight) 12 Reps (Add Weight if Possible) 15 Reps 17 Reps(Lighter Weight) 17 Reps(Lighter Weight) 12 Reps (Add Weight if Possible) 15 Reps 20 Reps(Lightest, Burnout) 20 Reps(Lightest, Burnout) 12 Reps (Add Weight if Possible) 15 Reps Romanian Deadlift 12 Reps 12 Reps 12 Reps 12 Reps Cable Crunch 15 Reps 15 Reps (Add Weight if Possible) 15 Reps(Add Weight if Possible) 15 Reps(Add Weight if Possible) Hamstring Curl Squats (Barbell) Working up to 75% of Max Lunges (Bodyweight)
