TAS
WEEKLY MEAL PLANNER
S
ED
SHR
TY
WEEK 1 & 3
add in your snacks to meet your protein/calorie goals. You can multiply any recipe to
make it a family dinner. Lastly meal prep in advance to save on time. Toss in the
freezer to warm in the air fryer or microwave.
S.O.B. BREAKFAST BURRITO
DINNER
ANABOLIC GREEK GYRO
2 EZ BUFFALO DIP SANDWHICHES
AM MEATZILLA BURRITO
S.O.B. BREAKFAST BURRITO
ANABOLIC GREEK GYRO
2 EZ BUFFALO DIP SANDWHICHES
BREAKFAST BAGEL CLUB
CHEESE STEAK SUB
THE CHILLEST CHILI
AM MEATZILLA BURRITO
PROTEIN PIZZA
"FLAT BREAD PEPPERONI PIZZA"
SKINNY BREAKFAST SKILLET
BEEF STROGANOFF
SUN
WED
THE CHILLEST CHILI
THU
CHEESE STEAK SUB
FRI
BREAKFAST BAGEL CLUB
LUNCH
SAT
TUE
MON
BREAKFAST
PROTEIN PIZZA
(recipe serves 4)
"FLAT BREAD PEPPERONI PIZZA"
2 EZ BUFFALO DIP SANDWHICHES
TAS
S
ED
WEEKLY MEAL PLANNER
SHR
TY
WEEK 2 & 4
add in your snacks to meet your protein/calorie goals. You can multiply any recipe to
make it a family dinner. Lastly meal prep in advance to save on time. Toss in the
freezer to warm in the air fryer or microwave.
MON
WED
THU
BREAKFAST
BAGEL CLUB
AM Meatzilla
Burrito
BREAKFAST
BAGEL CLUB
SUN
AM Meatzilla
Burrito
FRI
BREAKFAST
BAGEL CLUB
SAT
AM Meatzilla
Burrito
TUE
BREAKFAST
AM Meatzilla
Burrito
LUNCH
DINNER
FLAT BREAD GARLIC CHICKEN BACON
CHICKEN PIZZA GAMEDAY ROLL UPS
BUFFALO
J.M. BURGER
TACO TUESDAYS
TACO
FLAT BREAD GARLIC CHICKEN BACON
CHICKEN PIZZA GAMEDAY ROLL UPS
BUFFALO
J.M. BURGER
TACO TUESDAYS
TACO
FLAT BREAD GARLIC CHICKEN BACON
CHICKEN PIZZA GAMEDAY ROLL UPS
BUFFALO
J.M. BURGER
TACO TUESDAYS
TACO
Go out to eat (stay in
FLAT BREAD GARLIC
your cals)
CHICKEN PIZZA
TAS
S
ED
WEEKLY MEAL PLANNER
SHR
TY
WEEK 5 & 7
add in your snacks to meet your protein/calorie goals. You can multiply any recipe to
make it a family dinner. Lastly meal prep in advance to save on time. Toss in the
freezer to warm in the air fryer or microwave.
LUNCH
CHICKEN ALFREDO
SKINNY
GARLIC FRIES
BREAKFAST SKILLET
TASTY SHREDDER
BREAKFAST
QUESADILLA
BACON WRAPPED
MANDATE DOG
THU
BACON WRAPPED
MANDATE DOG
SKINNY
BREAKFAST SKILLET
CHICKEN ALFREDO
GARLIC FRIES
TASTY SHREDDER
BREAKFAST
QUESADILLA
SUN
TASTY SHREDDER
BREAKFAST
QUESADILLA
FRI
SKINNY
CHICKEN ALFREDO
BREAKFAST SKILLET
GARLIC FRIES
SAT
WED
TUE
MON
BREAKFAST
SKINNY
BREAKFAST SKILLET
BACON WRAPPED
MANDATE DOG
go to subway: Order 6 inch
on white, double turkey,
no cheese
no mayo (mustard only.
load it with veggies.
DINNER
KYLE'S BIG "M" BURGER
LEAN MACHINE "TOT"CHOS
KYLE'S BIG "M" BURGER
LEAN MACHINE "TOT"CHOS
KYLE'S BIG "M" BURGER
LEAN MACHINE "TOT"CHOS
Go out to eat (stay in
your cals)
TAS
S
ED
WEEKLY MEAL PLANNER
SHR
TY
WEEK 6 & 8
add in your snacks to meet your protein/calorie goals. You can multiply any recipe to
make it a family dinner. Lastly meal prep in advance to save on time. Toss in the
freezer to warm in the air fryer or microwave.
TUE
Skinny
Pizza Bagel
CLASSIC
BREAKFAST BURRITOCHEESE STEAK SUB
WED
S.O.B.
BREAKFAST BURRITO
LUNCH
S.O.B.
BREAKFAST BURRITO
THU
MON
BREAKFAST
CLASSIC
BREAKFAST BURRITO CHEESE STEAK SUB
SUN
SAT
FRI
S.O.B.
BREAKFAST BURRITO
Skinny
Pizza Bagel
Skinny
Pizza Bagel
CLASSIC
CHEESE STEAK SUB
BREAKFAST BURRITO
Eat out, stay
within calories
go to subway: Order 6 inch
on white, double turkey,
no cheese
no mayo (mustard only.
load it with veggies.
DINNER
IN AND OUT
STYLE BURGER
Crispy Chicken
Zinger
Sandwhich
IN AND OUT
STYLE BURGER
Crispy Chicken
Zinger
Sandwhich
IN AND OUT
STYLE BURGER
Crispy Chicken
Zinger
Sandwhich
Go out to eat (stay in
your cals)
TAS
S
ED
8 WEEK FAT
BURNING
WORKOUT
SHR
TY
since 1987
Main Goal: lose fat
Training Level: Medium difficulty
Program length: 8 weeks
Days per week: 5-6 days
Time per Workout: 1 hour/ 1.5
Equipment: Barbells, cables, Medicine
ball, misc gym equipment
Print out the workout calendar and track
there or track on myfitnesspal or Fitbod
app.
DAY 1: PUSH WORKOUT
1. hanging leg raises: 4 x 20 reps
2. dumbbell bench press: 4 x 12-15 reps
3. Cable fly(standing) 4 x 12-15 reps
4. dumbbell incline bench press: 4 x 12-15 reps
5. Cable fly, Low to High 4 x 12-15 reps
6. Cable fly, High to Low 4 x 12-15 reps
7. Military Press (dumbbells) 4 x 12-15 reps
8. Triceps Extensions (cable) 4 x 12-15 reps
9. Skull Crushers 4 x 12-15 reps
10. Finish with 4 x 25 reps of crunches on exercise ball
11. complete 5 x 10 push ups.
TAS
S
ED
8 WEEK FAT
BURNING
WORKOUT
SHR
TY
since 1987
CARDIO
Treadmill: 7.5 incline and
3.5 speed. Do this for 30
minutes or until you
burn 300 calories.
DAY 2: PULL WORKOUT
1. Close grip cable pull down: 4 x 12-15 reps
2. Lat pull downs: 4 x 12-15 reps
3. One arm Dumbbell Row: 4 x 12 - 15 reps
4. T- Bar Row 4 x 12-15 reps
5. Concentration curls (dumbbells) 4 x 12-15 reps
6. preacher curls 4 x 12-15 reps
7. Single arm lateral raises (cable) 4 x 12-15 reps
8. Anterior raises (cable) 4 x 12-15 reps
9. Face pulls (cable and rope) 4 x 12-15 reps
10. Finish the workout with 4 x 7 pull ups (assisted is fine)
11. Machine Crunches 4 x 25 reps
CARDIO
Treadmill: 7.5 incline and
3.5 speed. Do this for 30
minutes or until you
burn 300 calories.
DAY 3: HIGH REP LEG DAY
1. Barbell Squats (High Bar) 4 x 12 reps (or squat
machine)
2. Walking lunge with dumbbells 4 x 12 reps
3. Calf Raises (machine) or dumbbells 4 x 12 reps
4. Hamstring Curls (machine) 4 x 12 reps
5. Goblet Squats 4 x 12 reps
6. Leg Curls (machine 4 x 12 reps
7. leg lifts 4 x 25 reps
8. fitness ball crunches 4 x 25 reps
9. planks 4 x 30 seconds
REST DAY
2tahe this day to meal prep. Make sure you still get
between 8k-10k steps in. stretch. Stay loose.
Although its tempting. A rest day is not a sit
around day. stay active. stay moving.
RESTART YOUR WORKOUT WEEK. INCREASE INTENSITY BY
INCREASING REPS, OR SLIGHT INCREASES IN WEIGHT. THIS
CREATES A 3 DAY ON 1 DAY OFF CYCLE. MAKE THIS SCHEDULE
WORK FOR YOU. SEE PLANNER FOR SCHEDULE I AM ON.
CARDIO
Treadmill: 7.5 incline and
3.5 speed. Do this for 30
minutes or until you
burn 300 calories.
TIPS: if any of the workouts
seem foreign to you, google
them or use the FITBOD app for
instructions on how to correctly
perform the movement. If all
else fails email me at
kyle.bridgesm @gmail.com with
your questions.
BASIC FITNESS
WORKOUT PLANNER
8 week workout planner. Print out one page for each
week.
MONDAY
(sunday was rest)
Pull DAY
TUESDAY
LEG DAY
WEDNESDAY
REST
THURSDAY
PUSH DAY
FRIDAY
SATURDAY
PULL DAY
LEG DAY