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CODE:JAY
CREATINE
- Improve muscle strength and endurance
- Most researched backed supplement
- Cost effective
RYSE CREATINE
PROTEIN POWDER
- Great swap for any protein source
- Easy way to increase protein intake
- Easy to digest
- Amazing for creative recipes
- Cost effective *$1.25/25g or protein
RYSE CHOCHLATE PB CUP
RYSE COOKIE BLAST
RYSE CINNAMON TOAST
PRE-WORKOUT
- Energy boost
- Enhanced pumps
- Increase in gym performance
- Enhanced focus
*If you have a low/no caffiene tolerance try a
non-stem pre-workout
RYSE BLACKOUT
RYSE LOADED
RYSE NON STIM
RYSE PUMP CAPS
BCAA/ EAA
- Essential amino acids
- Promotes recovery
- Full of electrolytes
RYSE BCAA+EAA
L-CARNITINE
-Vital amino acid
- Supports a healthy metabolism
- Promotes brain and memory function
- Helps fatty acids be utilized for energy
RYSE L-CARNITINE
MULTI VITAMIN
- Great way to ensure you get your
micronutrients
- Ryse's includes 100mg cognizin for an
enhacned focus
- 13 essential vitamins
- 8 essential minerals
RYSE VITAFOUCS
APPROACHES TO CUTTING
There's plenty of ways to go about dieting however they are
not all created equally. Below I'm going to cover some
methods I've used and their pros and cons.
Flexible Dieting
Flexible dieting is a style in which you have a set calorie
and/or protein goal for each day. The pros to this
method is it allows for creativity and flexibly. If a food
fits into your daily total then it's fair game. Meaning you
don't have to give up the foods you love. This is
awesome for sustainability while dieting as well as being
easier to follow. The cons to this method is that you
may not be putting the best foods in your body. Just
because something fits into your daily total doesn't
mean it's ideal for your body. However you can take this
style a step further by having macro goals to hit. By
tracking all of your macros you will learn your body
better and how it reacts to certain foods.
MEAL 1
Within 1 hour of waking up
MEAL 2
3-4 hours the after previous meal
MEAL 3
3-4 hours the after previous meal
MEAL 4
3-4 hours the after previous meal
MEAL 5
3-4 hours the after previous meal
MY BODYBUILDING MEAL PLAN
This is an example of what the meal plan approach would
look like. This is a just the baseline in which you would pull
from depending on your calorie needs.
2700 CALS 255P 288C 60F
MEALS
PROTEIN
CARBS
276G EGG
WHITES
70G
CREAM OF
RICE
110G
BANANA
60P
95C
3F
650 CAL
MEAL 2
6OZ
CHICKEN
BREAST OR
94/6
GROUND
TURKEY
185G
BASMATTI
RICE OR
8OZ SWEET
POTATO
40P
50C
4F
400 CAL
MEAL 3
6OZ
CHICKEN
BREAST OR
94/6
GROUND
TURKEY
185G
BASMATTI
RICE OR
8OZ SWEET
POTATO
40P
50C
MEAL 1
MEAL 4
MEAL 5
1 SCOOP
RYSE
8OZ
SIRLION
OR
SALMON
2
SCOOPS
RYSE
185G
BASMATTI
RICE OR 8OZ
SWEET
POTATO
170G
BROCCOLI
1
BAREBELL
PROTEIN
BAR
FATS
CALS
4F
400 CAL
32G
PEANUT
BUTTER
45P
65C
35F
750 CAL
70P
28C
13F
490 CAL
FLEXIBLE DIETS
For most people following one of these diets will be a lot easier.
Keep in mind these are just mocked up into different calorie goals
to give a visual of a full day of eating. You can mix and match any
of these meals from any of the following plans. All recipes for these
meals can be found in the cookbook section!
DAILY TOTAL 1700 CALS
MEALS
PROTEIN
CARBS
106G
KODIAK
PANCAKE
MIX
MEAL 1
FATS
CALS
24P
52C
8F
380 CAL
MEAL 2
NACHOZZ
50P
23C
4F
400 CAL
MEAL 3
CHICKEN
SANDWICH
50P
20C
8F
350 CAL
MEAL 4
LIQUID
GAINZZ
36P
46C
5F
260 CAL
MEAL 5
HALO TOP
PEANUT
BUTTER
CUP
21P
63C
12F
330 CAL
DAILY TOTAL 2150 CALS
MEALS
MEAL 1
PROTEIN
CARBS
FATS
CALS
40P
56C
6F
MCGRIDDL
E
470 CAL
30P
108C
10F
500 CAL
MEAL 2
2 PIZZA
BAGEL
BITES
MEAL 3
NASHVILLE
HOT
CHICKEN
BEST
FRENCH
FRIES
50P
30C
3F
250 CAL
1
SCOOP
RYSE
2
ULTIMATE
GRILL
CHESSE
45P
45C
6F
450 CAL
MEAL 4
MEAL 5
JUICY
LUCYYYYY
46P
27C
17F
480 CAL
DAILY TOTAL 2500 CALS
MEALS
PROTEIN
MEAL 1
2
SERVING
FRENCH
TOAST
64P
80C
6F
500 CAL
MEAL 2
CHICKEN
AND
TATERS
46P
40C
6F
400 CAL
MEAL 3
TASTE
OF
ITALY
54P
45C
12F
540 CAL
MEAL 4
MEAL 5
PULLED
PORK
SANDWICH
OG
BODYBUILDER
CARBS
2
SERVINGS
BEST
FRENCH
FIRES
FATS
CALS
31P
100C
14F
620 CAL
48P
45C
6F
400 CAL
SWOLY MOLY
COOKBOOK
Recipes & instructions
WRITTEN BY @JAKE_OELKE
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Cthliecckookbook
TRAINING
BASICS
I've included a handful of splits, including my
person road to pro split. Find what works
best for you and your goals. An important
reminder is that you can swap any of these
exercises out for any exercise of your
choosing. If you find that a particular
movement gives you a better mind muscle
connection than one listed in a split swap it
out
HOW TO TRAIN
Feel the muscles being target aka the mind muscle
connection
If you're struggling try using a lighter weight
and focus on the squeeze and eccentric
motion
Listen to your body
If an exercise is causing pain don't do it
Not every lift is about moving weight
Take pride in your form
Train HARD I personally go to structural failure
This means I go until I can't perform the lift
safely anymore
If you take my approach of pushing to structural
failure make sure allow your body to rest in
between sets
Train for rep ranges rather than set reps
8-15 reps
This will allow you to focus more on the lift
itself
MY GO-TO AB EXERCISES
I RECOMMEND TRAINING ABS 3-4
TIMES/WEEK
HANGING LEG/RAISES
ELEVATED CHAIR LEG/KNEE RAISES
V-SIT
PLANK
REVERSE CRUNCH
MACHINE AB CRUNCH
BODYWEIGHT RUSSIAN TWIST
SIDE PLANK
These training programs are written out to show the
working sets for each movement. A working set is any
set in which max effort is applied. You will notice reps
aren't listed. For big compound movements train in 6-10
rep range. For isolation work train in the 8-15 rep range.
Note legs react best to high reps I personally would
train them upwards of 20 reps.
PUSH - PULL - LEGS
EXERCISE
PUSH
SETS
FLAT DB PRESS
4
INCLINE BB PRESS
4
INCLINE DB PUNCHES/HEX PRESS4
PEC DEC
4
SEATED DB OVERHEAD PRESS
5
LATERAL RAISES
6
ROPE EXTENTIONS
4
EZ BAR SKULL CRUSHERS
4
PUSH - PULL - LEGS
EXERCISE
PULL
SETS
T-BAR ROW
4
REVERSE GRIP PULLDOWN
4
BENT OVER BB ROW
4
SINGLE ARM LOW ROW
4
RACK PULL
4
REVERSE PEC DEC
4
EZ BAR PREACHER CURL
5
CABLE CURLS
5
PUSH - PULL - LEGS
EXERCISE
LEGS
SETS
BACK SQUAT
4
RDL
4
LEG PRESS
4
HAMSTRING CURL
5
LEG EXTENSION
5
ADDUCTOR MACHINE
4
ABDUCTOR MACHINE
4
CALF RAISE VARIATION
4
4 DAY SPLITS
EXERCISE
DAY 1
SETS
BENT OVER BB ROW
4
LAT PULLDOWN
4
CHEST SUPPORTED ROW
4
STRAIGHT ARM PULLDOWN
4
RACK PULLS
4
SINLGE ARM DB CURL
3
SPIDER CURL
3
ROPE CABLE CURL
3
4 DAY SPLITS
EXERCISE
DAY 2
SETS
INCLINE DB PRESS
4
INCLINE PRESS MACHINE
4
CHEST PRESS MACHINE
4
PEC DEC
4
KNEELING CABLE FLY
4
BODY WEIGHT/WEIGHTED DIPS
4
DB SKULL CRUSHERS
4
ROPE EXTENSION
4
4 DAY SPLITS
EXERCISE
DAY 3
SETS
HACK SQUAT
4
LEG PRESS
4
SEATED HAMSTRING CURL
4
LYING HAMSTRING CURL
4
QUAD EXT.
4
ADDUCTOR+ABDUCTOR SUPERSET 4
EXERCISE 1
4
EXERCISE 1
4
4 DAY SPLITS
DAY 4
EXERCISE
SETS
SEATED BB SHOULDER PRESS
4
LATERAL RAISE
4
SEATED SINGLE ARM LATERAL RAISE
4
EZ BAR SKULLCRUSHER+
STANDING CURL SUPERSET
4
SINGLE ARM DB OVERHEAD EXT. 4
+ ROTAING CURL SUPERSET
CABLE STRAIGHT BAR PUSHDOWN+
CABLE STRAIGHT BAR CURL SUPERSET 4
ROPE EXT. + ROPE CURL
SUPERSET
4
EXERCISE 1
4
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