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ADVANCED
CALISTHENICS
Frank Medrano
TABLE OF CONTENTS
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INTRODUCTION
PROGRESSIVE OVERLOAD
REMEMBER THE BASICS
MUSCLE, STRENGTH, SHRED
WEIGHTED CALISTHENICS
TRAINING FREQUENCY
TRAINING DAY REQUIREMENTS
BEFORE YOU BEGIN
TRAINING WEEKS 1-4
TRAINING WEEKS 5-8
XPLODE BONUS WORKOUT
ADVANCED CALISTHENICS MOVES
TRACKING PROGRESS
BECOMING ADVANCED
TIPS AND HACKS
CLOSING THOUGHTS
NUTRITION BONUS
INTRODUCTION
YOUR MINDSET IS
EVERYTHING!
If you’ve completed my Beginner and Intermediate Calisthenics programs, get ready because we’re going to
OVERLOAD training mode! This Advanced Level Calisthenics Program takes you to a NEW LEVEL and trains
you to achieve the “impossible.” Regardless if it’s the human flag, one-arm chin-ups, or tiger-bend pushups, take one step at a time and practice them progressively. If you are open-minded and ready to challenge
yourself beyond your limits, then you’re ready to ADVANCE, get results, and achieve your goals.
This program implements more advanced movements that will challenge you to push past barriers. You
will use the principle of breaking down a hard task into several manageable parts (progression steps), and
sequencing them in the right order from easiest to the hardest. It may seem difficult in the beginning, but
with practice you will become more proficient in this.
I’ve always been a huge believer of training aggressively and pushing your body to the limit in order to take
your results to the next level. Yes, there are progressions to follow, but the bottom line is that in order to
get the best results possible, you must attack your workouts relentlessly. Basics are always important, but
INTENSITY and FOCUS should be number one over everything else! If you want to finally break plateaus,
conquer and smash bodyweight moves and goals, your MINDSET IS EVERYTHING!
PROGRESSIVE OVERLOAD
I cannot emphasize enough on how this principle is important in strength training, as well as in any area
of life. What is Progressive Overload? Progressive Overload is the principle of breaking down a hard task
into several manageable parts (progression steps), and sequencing them in the right order from easiest
to the hardest.
One of the first things you must understand: in order to get stronger with your own bodyweight, you
must start to progress in difficulty. Being able to bang out squats, push ups, lunges, and pull-ups by
the dozens or even hundreds is pretty good and great for a beginner to intermediate level, but to what
point? This will indeed help you achieve more conditioning-wise, but overtime, you won’t get that much
stronger to achieve the maximum strength you are capable of.
PROGRESSIVE OVERLOAD
Always remember that Progressive Overload is the main recipe for success. You need to get
stronger to grow, and you will have the opportunity to get bigger and stronger if you progress
to Planche Push-ups or strict One-Arm Push-Ups, etc. The Progressive Overload in this program
would be to totally remove the opposite arm out of play and perform single arm push-ups. The
point is, there are literally thousands of ways you could progress your different bodyweight
training movements to make them harder.
THE MORE DIFFICULT YOUR
TRAINING, THE MORE
STRENGTH YOU WILL BUILD
In this Advanced program, it’s more important than ever to focus in quality. Your whole body must
work as one solid unit and not compartmentalized, so keep your whole body engaged throughout the
movement. You don’t have to go slow, but make sure to be in control of each exercise with fluid and
crisp movement. Focus on quality over quantity and you’ll continue to progress.
REMEMBER THE BASICS
Bodyweight Training
is all about the basics
and the truth is, no matter how
advanced you are; your body
will always fall back on its base
level of strength. Your overall
bodyweight strength will always
serve as the foundation and
bridge to your other strengths.
Obviously there are hundreds,
if not thousands of different
variations for each of the basic
Bodyweight Training movements
out there, but no matter what, all
of them come back to being able
to perform the basics and being a
“master at them first,” as I always
say. Being advanced does not
mean you stop doing these basic
exercises.
?
MUSCLE. STRENGTH. SHRED.
How do you get shredded and stronger
PROGRESSIVE OVERLOAD
Remember what we talked about in the last page? This
is where Progressive Overload comes to play. The more
difficult your training, the more strength you will build.
TRAINING VOLUME
Training volume is the amount of training you do. Volume
can be measured in different ways (e.g., reps and sets).
Proper training volume is regulated by your muscle
recovery ability and speed.
INTENSITY
Training intensity is how hard you train. Intensity is very
important in gaining strength as well as in building muscle.
Intensity should be kept pretty high if your goal is pure
strength and getting ripped. However, if your goal is
building as much muscle as possible, you need to lower
intensity a bit and allow more volume.
CALORIC SURPLUS
You need eat and be in a caloric surplus if
you want to build muscle. It’s a no-brainer.
Keep in mind, however, muscle is built at a
very slow pace, so don’t rush it. You can’t
gain size overnight. If you rush progress,
you will only get fat, and nobody except
you will know that there are muscles
under that fat.
PROTEIN
Protein requirements are going to vary
from individual to individual. While
packing on lean muscle, and minimal fat,
my body does well with 1 gram of plantbased protein per pound of bodyweight,
or at times slightly less, and this is what I
recommend as a starting point. Read more
about protein in my nutritional guide.
WEIGHTED CALISTHENICS
?
When is it time to add weights to calisthenics
The rule of thumb I have for my clients and athletes is that they must have a solid level of
bodyweight strength before we progress to any external types of resistance.
How do you make basic exercises more difficult? I assume
that some of you already know that you can continue to utilize
your favorite mastered bodyweight exercises longer if you add
weight or resistance to them. The brilliance of this method is
that you don’t need to learn new movement patterns. If you
mastered dips or chin-ups, then you continue utilizing the
exercise simply by adding external weight. This will be good
for building muscle because resistance is progressive, and the
pattern is the same. Adding weight to bodyweight exercises
is a powerful weapon. Use it wisely but don’t rush things. The
fact that progressions can be easier doesn’t mean that you
should add more weight than you can handle. Slow and steady
progress will always be better than meaninglessly adding large
amounts of weight. Show some discipline and get results.
!
Remember the following advice as you go through your training. I can’t stress enough
how important it is to take care of your body. Don’t get hurt, listen to your body, and
you’ll avoid inflammation in your shoulders, elbows or wrists.
TRAINING FREQUENCY
How often should YOU TRAIN A SKILL?
Everybody is different, so you will need to experiment to
determine the frequency that works for you. Start training a
move once per week. Do it for 2-4 weeks. Then try twice per
week. Stick to this frequency for 2-4 weeks. Then compare the
results. Pick the one that turned out to be the best. You may also
experiment with 3 times per week, but in this case, you will need
to balance intensity and cut the volume in your training.
Nothing will be better in learning any advanced calisthenics
moves than the actual practice of the skill. These advanced
exercises are skills that require lots of patience and hard work.
Not everybody will be dedicated and disciplined enough to
earn these skills. However, those who manage to push through
obstacles will acquire skills that only a very small percentage of
the population achieves.
Although finding enough time to train can sometimes be a
challenge, I find that high-frequency training is a good way to
gain more strength through neural adaptation, build more muscle
through increased training volume, and lean out through burning
more calories.
TRAINING DAY REQUIREMENTS
NEVER forget to warm up. If you’re
strapped for time, cut short your workout,
not your warm up. You can run in place,
jump rope, do a few push ups, pedal on
a stationary bike, jog up and down your
stairs, etc. This will help avoid unnecessary
injuries.
Always stretch and warm-up before
working out to decrease the risk of injury
and increase Range of Motion. Believe it
or not, stretching can also increase muscle
since it helps recruit maximal muscle
fibers.
WARM UP!
STRETCH
Cardio is a vital component in any workout.
Building maximal muscle while burning
fat can’t be achieved without cardio. Other
benefits of cardio include a more efficient
cardiovascular system, which is involved
in transporting blood and oxygen to the
muscles, and superior aerobic endurance.
To speed up recovery and decrease soreness
in muscles, you can take hot and cold
showers, and try a professional massage.
Have a post workout protein shake right
after you train, since that’s your body’s best
window for nutrient absorption.
CARDIO
RECOVERY
BEFORE YOU BEGIN
REPS
Most of the exercises you see have a REP
range. This is the target REP range you will
stay at.
REST
Always remember that the rest time is the
recommend rest time. If it is not enough
rest for you to recover, go ahead and rest
a bit more so you can stay at the targeted
REP ranges.
FINISHERS
Some workout days have a finisher
routine at the end of your workout. These
routines are optional if you want to
challenge yourself even further to help you
get passed strength plateaus.
FINISH ALL
SETS OF EACH
EXERCISE
BEFORE
MOVING ON TO
THE NEXT ONE.
bar creatiions
DAY 1
week 1 to 4
3
1
2
MUSCLE-UPS
HIGH CHIN-UPS
REPS: 5 / SETS: 1-2
SET REST: 60 SEC
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
REST 2 MIN
BETWEEN
EACH
EXERCISE
FRONT LEVER HOLD
MAX HOLD
15 SEC TENSION HOLD
SET REST: 30 SEC
DEMO
4
5
PULL-UPS HOLD
WINDSHIELD WIPERS
REPS: 10-15 / SETS: 4
SET REST: 30 SEC
REPS: 10-15 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
6
ARCHER PULL-UPS
7
MAX MUSCLE-UPS
REPS: 8-12 PER SIDE
SETS: 4
SET REST: 30 SEC
REPS: MAX / SETS: 1-2
SET REST: 120 SEC
DEMO
DEMO
FINISHER
ETERNAL CHIN-UPS
DEMO
RISE OF THE FIT
DAY 2
week 1 to 4
1
2
3
MUSCLE-UPS
STRAIGHT BAR DIPS
DIAMOND PUSHUPS
REPS: 5 / SETS: 1-2
SET REST: 60 SEC
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
4
REST 2 MIN
BETWEEN
EACH
EXERCISE
5
SINGLE LEG DECLINE
PUSH-UPS
DIPS
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
6
7
SLOW TRICEP EXTENSIONS
MAX MUSCLE-UPS
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
REPS: MAX / SETS: 1-2
SET REST: 120 SEC
DEMO
DEMO
FINISHER
PUSH-UPS ON FIRE!
DEMO
CARDIO ASSAULT - HITT
DAY 3
4 ROUNDS
REST 2 MIN
BETWEEN ROUNDS
week 1 to 4
1
2
3
VERTICAL JUMP
PLANK TOE TOUCHES
HORIZONTAL JUMP
30 SEC
30 SEC
REPS: 6
DEMO
DEMO
DEMO
4
5
6
MOUNTAIN CLIMBERS
HALF BURBEES
FULL BURBEES
60 SEC
30 SEC
30 SEC
DEMO
DEMO
DEMO
7
8
X JUMPING JACKS
LATERAL BARRIER JUMPS
30 SEC
30 SEC
DEMO
DEMO
LEGS CRUSHER
DAY 4
1
5
REST 2 MIN
BETWEEN
EACH
EXERCISE
LATERAL LUNGES
REPS: 15 PER SIDE
SETS: 4
SET REST: 30 SEC
DEMO
2
week 1 to 4
ISOMETRIC SQUAT
60 SEC / SETS: 4
SET REST: 30 SEC
DEMO
6
3
7
SPLIT JUMPS
PISTOL SQUATS
ELEVATED BULGARIAN SQUATS
REPS: 25 PER SIDE
SETS: 4
SET REST: 30 SEC
REPS: 15 PER SIDE
SETS: 4
SET REST: 30 SEC
REPS: 15 PER SIDE
SETS: 4
SET REST: 30 SEC
REPS: 50-70 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
DEMO
CALVE RAISES
4
8
SINGLE LEG THRUSTERS
BOX JUMPS
REPS: 20 PER SIDE
SETS: 4
SET REST: 30 SEC
DEMO
FINISHER
AIR SQUAT MADNESS
DEMO
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
DEMO
CALISTHENICS SHOCK
DAY 5
1
2
REST 2 MIN
BETWEEN
EACH
EXERCISE
TUCK PLANCHE
15 SEC / SETS: 4
SET REST: 30 SEC
DEMO
3
week 1 to 4
4
ELEVATED PIKE PUSH-UP
REPS: 15-25 / SETS: 4
SET REST: 30 SEC
DEMO
5
6
TYPEWRITER PULLS
ONE ARM BODY ROW
HANDSTAND HOLD
HANGING OBLIQUE TWIST
REPS: 10-15 PER SIDE
SETS: 4
SET REST: 30 SEC
REPS: 10-12 PER ARM
SETS: 4
SET REST: 30 SEC
30-60 SEC
SETS: 4
SET REST: 30 SEC
REPS: 10-12 PER SIDE
SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
DEMO
FINISHER
ABS DEMOLISHER
DEMO
ACTIVE RECOVERY
week 1 to 4
DAY 6
REST 2 MIN
BETWEEN
EACH
EXERCISE
1
2
PUSH-UPS
PULL-UPS
REPS: 25-30 / SETS: 4
SET REST: 30 SEC
REPS: 10-15 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
3
4
5
DIPS
SQUATS
BURPEES
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
REPS: 30-40 / SETS: 4
SET REST: 30 SEC
REPS: 20 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
6
SPEED SPRINTS
50-60 YARDS / SETS: 10
SET REST: 30 SEC
DEMO
Day 7 is a rest day
FINISHER
ADVANCED PLANK
ROUTINE
DEMO
CALISTHENICS ADDICTION
DAY 1
week 5 to 8
3
1
2
MUSCLE-UPS
HIGH L-SIT CHIN-UPS
REPS: 5-8 / SETS: 1-2
SET REST: 30 SEC
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
4
REST 2 MIN
BETWEEN
EACH
EXERCISE
15 SEC TOTAL TIME
UNDER TENSION
SET REST: 30 SEC
DEMO
5
AROUND THE WORLD
PULL-UPS
CLOSE GRIP STAGGERED
PULL-UPS
REPS: 18-25 / SETS: 4
SET REST: 30 SEC
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
6
TRAVELING PULL-UPS
SET REST: 30 SEC
DEMO
FRONT LEVER HOLD
7
MAX MUSCLE-UPS
REPS: MAX / SETS: 1-2
SET REST: 120 SEC
DEMO
FINISHER
PUNISHER
DEMO
PUSH GAINZ
DAY 2
week 5 to 8
1
2
3 POSITION STRAIGHT
BAR DIPS
MUSCLE-UPS
REPS: 5-8 / SETS: 1-2
SET REST: 30 SEC
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
DEMO
REST 2 MIN
BETWEEN
EACH
EXERCISE
DEMO
3
4
5
KOREAN DIPS
ONE ARM PUSH-UPS
PLANCHE PUSH-UPS
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
REPS: 25-35 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
6
REVERSE SKULL
CRUSHERS
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
DEMO
7
MAX MUSCLE-UPS
REPS: MAX / SETS: 1-2
SET REST: 120 SEC
DEMO
FINISHER
PUSH-UPS ON FIRE!
DEMO
CARDIO MADNESS
DAY 3
week 5 to 8
1
2
3
BURPEES JUMPS
ANGLED MOUNTAIN
CIMBERS
TRAVELING SIDE
PLANK
30 SEC
30 SEC
30 SEC
DEMO
DEMO
DEMO
4 ROUNDS
REST 2 MIN
BETWEEN ROUNDS
4
5
HIGH KNEES
ONE LEG BURPEES
30 SEC
30 SEC
DEMO
DEMO
6
7
JUMPING LUNGES
BEAR CRAWL
30 SEC
30 SEC
DEMO
DEMO
legs demolish
DAY 4
week 5 to 8
1
2
3
HIGH SQUAT JUMPS
SINGLE LEG THUSTERS
SINGLE LEG DEADLIFT
30 SEC / SETS: 4
SET REST: 30 SEC
30 SEC / SETS: 4
SET REST: 30 SEC
REPS: 15 PER LEG / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
REST 2 MIN BETWEEN
EACH EXERCISE
4
5
SISSY SQUATS
EXPLOSIVE STEP-UPS
30 SEC / SETS: 4
SET REST: 30 SEC
30 SEC / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
6
EXPLOSIVE HORIZONTAL
JUMPS
REPS: 6 / SETS: 4
SET REST: 30 SEC
DEMO
7
8
CALVE RAISES
STATIC SQUAT HOLD
FINISHER
REPS: 50-70 / SETS: 4
SET REST: 30 SEC
60 SEC / SETS: 4
SET REST: 30 SEC
AIR SQUAT MADNESS
DEMO
DEMO
DEMO
CALISTHENICS obsession
DAY 5
REST 2 MIN BETWEEN
EACH EXERCISE
week 5 to 8
3
1
2
DRAGON FLY
HANDSTAND PUSH-UPS
REPS: 5-10 / SETS: 4
SET REST: 30 SEC
REPS: 5-10 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
4
5
ELEVATED PIKE
PUSH-UPS
DEMO
BACK LEVER HOLD
25 SEC TOTAL TIME
UNDER TENSION
SET REST: 30 SEC
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
7
BURPEE FORWARD
JUMP
REPS: 15-25 / SETS: 4
SET REST: 30 SEC
DEMO
REPS: 5-10 / SETS: 4
SET REST: 30 SEC
6
AB PIKES
REPS: 20-30 / SETS: 4
SET REST: 30 SEC
L-SIT LEVER
EXTENSIONS
DEMO
8
HANGING LEG RAISES
REPS: 10-15 / SETS: 4
SET REST: 30 SEC
DEMO
FINISHER
PUSH-UPS ON FIRE!
DEMO
ACTIVE RECOVERY
DAY 6
week 5 to 8
1
2
3
SPIDER MAN PUSH-UPS
PULL-UPS
DIPS + KNEE TUCK
REPS: 25-30 / SETS: 4
SET REST: 30 SEC
REPS: 10-15 / SETS: 4
SET REST: 30 SEC
REPS: 15-20 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
REST 2 MIN
BETWEEN
EACH EXERCISE
4
5
6
SQUATS
HANDSTAND WALKS
BURPEES
REPS: 30-40 / SETS: 4
SET REST: 30 SEC
REPS: 20 / SETS: 4
SET REST: 30 SEC
REPS: 25 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
7
SPEED SPRINTS
Day 7 is a rest day
FINISHER
50-60 YARDS / SETS: 4
SET REST: 30 SEC
ADVANCED PLANK
ROUTINE
DEMO
DEMO
XPLODE - BONUS WORKOUT
1
2
3
EXPLOSIVE PUSH-UPS
EXPLOSIVE DIPS
CLAPPING PULL-UPS
REPS: 25 / SETS: 4
SET REST: 30 SEC
REPS: 25 / SETS: 4
SET REST: 30 SEC
REPS: 25 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
DEMO
4
5
EXPLOSIVE SQUATS
PLYO PUSH-UPS
REPS: 25 / SETS: 4
SET REST: 30 SEC
REPS: 30 / SETS: 4
SET REST: 30 SEC
DEMO
DEMO
6
EXPLOSIVE SPRINTS
REST 2 MIN BETWEEN
EACH EXERCISE
50-60 YARDS / SETS: 10
SET REST: 30 SEC
DEMO
advanced calisthenics moves
one arm pull-up
human flag
reverse lever
one arm push-up
muscle-up cleaner
tiger bend push-up
dragon fly
TRACKING PROGRESS
Believe it or not, a training log is the best thing you can do for your training,
as well as keeping a food log is the best thing you can do to your nutrition. If
you really want results, you need the right program and nutrition plan that suits
your individual needs, goals, and restrictions. You may train spontaneously and
get results, but it is really a matter of luck. What will you rely more on: luck or a
plan? Well, I think that the answer is obvious. Be strong. Have a plan of attack.
Have the discipline to follow your plan no matter what. Then you will be strong,
fit, muscular and healthy forever. It is that simple.
Reaching the body of your dreams may be intimidating at first. However, if you
understand that this is a daily process of eating right and training, then it is not
that scary anymore. It will take consistent training, and proper nutrition. Crush
it and acquire the gains you deserved.
DISCIPLINE
BECOMING ADVANCED
Once you’re super strong, all doors are opened
to you. You have no limits - this is the best
benefit of advanced strength training. To get
results, training and diet should be your habits,
not temporary tools. The best way to nurture
a habit is to make the smallest change to
your current regimen. My point here is that
everybody has bad days. But in the end, you
either get comfortable with failures to progress
or forget about achieving anything great.
How to get comfortable with failures?
Chances are that you never will.
However, here are a couple of tips:
• Appreciate those who support you. Treat them
like gold. These people will give you energy to
move on.
• Always strive to improve. Never stop. Educate
yourself every day.
• Analyze your mistakes and never repeat them.
• If you a hit plateau, change something.
TIPS & HACKS
INCREASE PULL-UPS
Try to perform one set to failure in the morning and one set to
failure in the evening. Or another option is 1 set to failure in
the beginning of your workout and another at the end. After 3
weeks, give yourself several days of rest and then repeat. In
addition, it would not be a bad idea to train your grip. Try to add
some hangs from the bar here and there. This should help.
USE BOTH LOW & HIGH REPS
There are many debates on what is better – low reps or high? The right answer is both.
Both of them have pluses and minuses. Low reps are great for building strength and
learning new more demanding exercise variations and moves. They are not optimal for
building muscle when done with really high intensity. Hypertrophy requires volume.
High reps are great for hypertrophy and strength-endurance. However, they will not
help with developing maximal strength.
So here’s the thing: if you want more strength and muscle, you need to implement
both rep ranges in your training. They both control each other. High reps will tell you
when you are working too hard, while low reps will identify when you are wasting
time by training too easy.
CLOSING THOUGHTS
MENTAL ASPECTS
I am a big believer in hard work. If you want to get something
valuable out of any endeavor, then you must put some serious work
into it. As my experience shows, this rule can be applied to any
situation in life. So be prepared that some workouts will go wrong,
and some workouts will differ from your plan. Nonetheless, the
general strategy should remain stable, and WORK HARD!
GET A SUPERHUMAN ATTITUDE TO
LIFE, TRAINING, AND NUTRITION!
When you train with bodyweight exercises, it is a battle with yourself. Everything around
does not matter anymore. Everything that matters at that time is your mind, your body,
and resistance. The beauty of bodyweight strength training is in fact that this place can
be anywhere. Every time you get one more rep or one more set - it is a victory. Every
time you don’t get stronger, it should make you hungrier to obtain this strength. With
every little victory, you get more mental strength and stability, more understanding of
your body, and more control over your life. Take charge of your life. Remember, you (and
only you, not anybody else) are the one who is responsible for your current strength,
look, and life.
Nutritional Bonus
OVERVIEW
No matter your attitude towards fitness it’s
safe to say that we should all aim to be the
best versions of our selves: Fit, healthy,
and feeling great! That’s why I am sharing
some basic information of my nutritional
approach with you. Don’t fall victim to fad
diets and misinformation. Instead, dedicate
yourself to a healthy lifestyle which will give
you the best long-lasting results.
GET RESULTS AND FEEL THE DIFFERENCE
I cannot stress enough how important it is to
focus on clean eating . What you put in your
mouth is over half the battle to weight loss,
muscle gain, and healthy living. In this section,
I will share a sample of my meals and very
useful information that will help you stay on
track with your healthy eating.
TOPICS
• CALORIES
• MACRO NUTRIENTS
• VITAMINS & MINERALS
• HYDRATION
• POST-WORKOUT
• SAMPLE MEALS
Nutritional Bonus
CALORIES
ULTRA LOW CALORIE DIET
Most people won’t realize that
by not eating for long periods
of time, they slow down their
metabolism. (metabolism slows
down after 3-4 days of ultra
low-calorie dieting). Sounds like
nothing scary, but it is. These
individuals may drop some fat,
but also experience substantial
amounts of muscle loss, and
energy depletion.
STAY AWAY
FROM
ULTRA-LOW
CALORIE DIETS
WHAT HAPPENS WHEN CALORIES ARE TOO LOW?
1. Muscle mass is broken down for energy (catabolism).
2. Metabolic rate will begin to drop (typically) after 3 days of very low
calories - this is related to, and compounded by the loss of muscle mass.
3. With very low calories you risk sluggishness, nutritional deficiencies,
fatigue, and often irritability.
CALORIES IN VS CALORIES OUT
If we burn more calories than we consume, then we would be losing
weight. If we burn less than we consume, then we would be gaining
weight. Remember: it’s important to consume calories from healthy foods.
Consume the wrong amount of calories for your goal and you will fail. If
your goal is to gain muscle, then add 10-20% to your maintenance amount
of calories per day. If your goal is to lose fat, then subtract 10-20% from
your maintenance amount of calories per day.
To help you determine the amount of calories needed for you to either
maintain weight, lose weight, or make gains, enter your stats in a food
tracker app of choice. A good app with a calorie counter will give you
accurate calorie intake recommendations.
Nutritional Bonus
PROTEIN
You may have heard various opinions about protein
intake. For athletes, protein intake does matter; the
quality matters, and we all need a good amount
of it if we wish to gain and maintain muscle. Like
calories, protein requirements are going to vary
from individual to individual. While packing on
lean muscle, and minimal fat, my body does just
fine with 1 gram of plant-based protein per pound
of bodyweight, or at times slightly less, and this
is what I recommend as a starting point. Some
excellent sources of plant-based protein are as
follows: any beans, lentils, nuts & nut butters,
seeds, broccoli, humus, tofu, tempeh, peas, quinoa,
hemp, spinach, and more!
FAT
I commonly see 0.5–0.7 grams of fat per pound of
bodyweight being advocated to anyone in intensive
training, and I think this is a great range. Pick
quality, whole food sources of fat such as raw nuts,
nut butters, avocados, flaxseed, and coconut. Fat
is an excellent tool for recovery, as it prompts the
production of hormones in our bodies, and adding in
some extra dietary fat on those training days works
well for me. Always remember to listen to your
body.
MACRO NUTRIENTS
CARBS
THE RIGHT WAY TO CARB!
As for carbs, they are not evil as the low-carb gurus tell you. Of course,
you will need an intelligent carb cycling plan if you want to be lean, but
you don’t need to fear carbs like death itself. Carbohydrates are the most
potent sources of energy for all human beings, and they are essential
to quality athletic performance. Whether I am looking to build up or cut
down, I ALWAYS eat plenty of carbs. The cool thing about a plant-based
diet is that plenty of great carb sources are also packed with protein,
fiber, and iron - so we can get the most bang for our buck when we
eat food like oatmeal, legumes, brown-rice pasta, quinoa, grains, and
nuts. The antioxidant properties in fruits and vegetables are essential for
athletic recovery and basic health, so an optimal diet should be rich in
them.
THE WRONG WAY TO CARB - Highly Processed Foods
You can eat A TON of them and be STARVING in an hour. They do not satiate
you at all, and are not absorbed well by your body. Stay away from highly
processed food as much as possible.
GOODBAD
Yams, Potatoes, Sweet Potatoes
Potato Fries, Chips
Fresh CornTortilla Chips, Crackers, Pop-Corn
Brown Rice, Whole Grain Pasta
White Rice, White Pasta
Oats, Rye, Quinoa, Muesli
Refined Cereals, Sugary Cereal Bars
100% Whole-Grain Bread /Wraps
White Bread, Donuts, Pastries
Nutritional Bonus
VITAMINS AND MINERALS
NUTRIENTS, HYDRATION,
& POST WORKOUT
As a vegan athlete, I easily get my vitamins and
minerals on a healthy plant based diet. The primary
vitamins I look out for are calcium, vitamin D and iron.
Calcium and vitamin D are both necessary nutrients for
athletes to enhance bone density. Iron reduces fatigue
and assists in red blood cell development. Some of the
vegan sources include leafy green vegetables, beans,
peas, nuts, seeds, tofu, tahini, hummus, broccoli, and
fortified foods and drinks such as orange juice, seed
and nut milks, and wholegrain cereals. Do a simple
online search for “vegan” sources of a specific vitamin/
mineral you’re looking for to find your most convenient
options. Don’t forget, SUNSHINE is the best source of
vitamin D. How convenient for an outdoors calisthenics
athlete!
POST WORKOUT NUTRITION
HYDRATION
Go to www.FunctionSupplements.com to check out my
supplement line.
Keeping your body hydrated and refreshed is very
important and water is the purest source of hydration.
Water can also help suppress your appetite. Some of
us tend to confuse hunger with thirst. If you’re still
hungry often after eating, you may be thirsty. Hydrate
after your meal and you will know about 5 minutes
after drinking water if you are truly still hungry. Drink
8–10 glasses per day.
Post-workout it is important to replenish nutrients and to begin
recovery for your next session. Fruits and veggies are packed with
antioxidants and anti-inflammatory properties that will counteract
the lactic acid build-up from the training session. I feel that the best
thing to have post workout is a green protein smoothie with some
kale, I also add a scoop of plant-based protein powder and an apple,
orange, or banana. Whatever I eat, I like to keep it light, energy
packed, and easily digestible.
SUPPLEMENTS
Supplements were created to “supplement” your training and diet,
not to replace them. Use them only for convenience. I take my plantbased protein powder post workout with my shake.
OFF-LIMITS LIST
• No candy, pastries, or ice cream.
• Ideally, no sugar!
• No soda or flavored drinks.
• No white bread, white rice, or white pasta.
Nutritional Bonus
HERE IS A TASTE OF WHAT I EAT IN
THIS 3 DAY SAMPLE MEAL PLAN.
BE ON THE LOOK OUT FOR MORE
IN-DEPTH FULL MEAL PLANS WITH
NUTRITIONAL INFO AND RECIPES
COMING SOON!
DAY 1
Breakfast: oatmeal with banana slices, crushed
walnuts, and soy milk
Post Workout Smoothie: 1 cup kale or spinach,
protein powder, 1 banana, and 1 cup of berries
Lunch: chili bean and potato stew with avocado slices
Snack: orange and almonds
Dinner: seasoned grilled tofu with a large plate of
stirfried veggies
Late snack: a handful of fresh berries
SAMPLE MEAL PLAN
DAY 2
Breakfast: tofu scramble with hash-browns and sliced tomato and
cucumber
Post Workout Smoothie: 1 cup kale or spinach, protein powder, 1
banana, and 1 cup of berries
Lunch: a bowl of black beans, corn, diced tomatoes, chopped red
onion, with a bit of sea salt and a squeeze lemon juice
Snack: sliced apples with peanut butter
Dinner: lentils and carrot soup
Late Snack: banana
DAY 3
Breakfast: granola with banana slices, and a handful of berries
with almond milk
Post Workout Smoothie: 1 cup kale or spinach, protein powder, 1
banana, and 1 cup of berries
Lunch: quinoa bowl with steamed broccolli, carrots, and avocado
slices
Snack: 2 slices whole grain bread with peanutbutter and natural
fruit spread
Dinner: baked sweet potato with steamed peas and carrots
Late snack: a pear and walnuts
Nutritional Bonus
PROGRESS, NOT PERFECTION
Some individuals will feel that if they cheated
on their diet for a meal, that the entire program
is blown. Here is how the thought process
proceeds: “Well, I just messed up, so I might
as well eat whatever I want and start over next
week.” Keep in mind that your program is about
progress, not perfection. You want to maintain
a diet and program that can become a lifestyle.
Just get right back on track and keep going
instead of continuing a pattern that will pull you
away from your goals.
Remember, this program is all about progress,
not perfection. The goal is for you to make
gradual lifestyle changes that will help you get
into better physical shape and health. Day by day,
week-by-week, one “step” at a time,
keep making progress.
OVERVIEW
This is what works for me and it may
work for you. I believe the foundation
of any healthy and successful diet is
consistency. You need to train hard and
stick to a solid diet at least 90–95% of
the time to get the results you want. The
best way to keep this consistency is to
pick nutritious foods you look forward
to eating every day. Enjoy your diet and
you will have no problem sticking with it.
Remember to keep your eyes on the prize
and to focus on your goals: getting toned,
healthy and fit! Most importantly, listen to
your body, drink lots of water, get at least
eight hours of sleep every night, and stick
to your workout plan!
“FOCUS ON THE BIG THREE: TRAINING, DIET AND RECOVERY.”
THANK YOU!
THANK YOU FOR PURCHASING AND READING
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“STRIVE FOR PROGRESS, NOT PERFECTION.”
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publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties.
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