Action plan
Saturday, 9 May 2020
8:43 PM
1. checklist
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I want you to use a balanced diet.
The macro split that will best support the endocrine system is:
25-30% protein
30-35% fat
35-40% carbs
How much water should you drink?
Enough to have about 5 urinations a day.
Cutting cycle - 7 week repeat until base level
cut : 6 week
hit calories & protein goals daily
until 12- 13 % bf
§ 1 refeed day/week - 30% more calories from carb
(pair refeed days with social events)
§ fat loss
□ 1.5-2 lbs (700g-1kg) per week (over weight)
□ 1-1.5 lbs (500-700g) per week (normal)
§ 25% deficit
□ 16 kcal x per pound bw on reefeed day
□ other 12 kcal x per pound bw
below 12- 13 % bf
§ 2 refeed days (pair refeed days with social events) on workout days separate by at least 2 days( ex Monday &
Friday)
§ fat loss
□ aim 0.5 pound fat loss per week
§ 15 -20 % deficit
□ 16 kcal x per pound bw on reefeed day
□ other 13.5 kcal x per pound bw
Diet breaks maintenance: 1 week after 6 week of cut ( every 7th week)
15 x pound bw calories
Base level : reasonably lean with decent strength.
body fat : 10-12%
waist
:45-47% of your height
chin-ups :8 x bw
incline bench press : 90% x bw- 5 reps
Strength standards
Standards
Intermediate/Warrior Proficient /Greek God Advanced/Superhero
Bench Press
1.1x bw- 5 reps
1.3x bw- 5 reps
1.5x bw- 5 reps
Incline Bench Press
bw- 5 reps
1.2x bw- 5 reps
1.4 x bw- 5 reps
Bicep curls
0.55 x bw- 5 reps
0.65 x bw- 5 reps
0.75 x bw- 5 reps
Standing Shoulder Press
0.7x bw- 5 reps
0.8 x bw- 5 reps
bw- 5 reps
Weighted Chin-ups
0.2x bw- 5 reps
0.3x bw- 5 reps
0.4x bw- 5 reps
Back Squat
1.3x bw- 5 reps
1.6x bw- 5 reps
1.9x bw- 5 reps
Deadlift
1.5x bw- 5 reps
1.9x bw- 5 reps
2.2x bw- 5 reps
Body fat
6-8%
10 %
9-10 %
Waist measurement around navel
~42% x height
43-44% x height
43-44% x height
chest
1.3x waist
1.35x waist
1.4x waist
63.5% of height
arms
46% x waist
48% x waist
50% of waist
23.5% of height
shoulders
73.5% of height
• Each pound/kilogram you gain should results in a
○ 3-4 lbs/kg increase on your bench press and weighted chin ups,
○ 1-1.5 lbs/kg on shoulder press and
○ 5-6 lbs/kg on Sumo Deadlifts/Squats.
○ This will ensure that the weight you gained was predominantly lean mass.
• Highest score for physical attractiveness
– 43-47% of height
○ Waist.
○ Shoulders – waist x 1.6
– identical size of neck circumference
○ Arms
– 10-12ʺ (25-30cm) greater than waist
○ Chest.
• Superhero Status
○ for 5’10 Tall
—31-32”. (45% of height)
○ Waist.
○ Shoulders – 51-52” (73.5% of height)
– 44-45” (63.5% of height)
○ Chest.
– 16.5”. (23.5% of height)
○ Arms.
• With this in mind, if you live a very sedentary lifestyle and have fat loss goals, it would beimportant to create some active
habits to increase levels of NEAT. For example, taking awalk first thing in the morning, taking the stairs instead of the
elevator, parking far awayfrom the grocery store, or even getting a standing desk