NEW BODY
HOME GUIDE
New Body Home Guide
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INTRODUCTION
This plan was designed for women who want to focus on body recomposition whether it’s through
weight gain or loss. Formulated for anyone who desires improvement but has no idea where to start.
You’re committing to a 6 week full body routine that will transform you. No bullshit. No shortcuts. No
laziness. Hard work, discipline, and consistency. Are you ready for your New Body? Let’s get this shit!
NUTRITION
80/20
It’s true. The 80/20 rule. It stems from the comparison of meal consumption versus training sessions. The
“average” person consumes 21 meals and trains 4 days a week. 4 dived by 21 is about 19%, leaving the
majority (roughly 80%) of your results up to your nutrition.
Calorie Deficit
Consuming less
calories than you
burn
VS
Calorie Surplus
Consuming more
calories than you
burn
In order to gain or lose weight at a steady rate, it’s recommended to consume
about 300-500 calories above or below the ideal calorie intake which is 2,000
calories per day.
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Daily Nutritional Intake
There are two nutrient categories; Macronutrients
and micronutrients. Macronutrients make up your
daily calorie intake which are proteins, carbs, and fats.
Micronutrients consist of vitamins and minerals.
Macronutrients:
Carbs: Stores fat and fuels your body with
energy.
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Sweet Potatoes
White/Brown Rice
Quinoa Pasta
Oats
Sprouted Bread
Bananas
Blueberries
Proteins: Helps build and preserve muscle
mass.
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Fish
Chicken Breasts
Turkey Breasts
Lean Beef
Tofu
Eggs
Nuts
Fats: Provides energy and aids in nutrient
absorption.
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Avocados
Nuts
Nut/Seed Butters
Olive Oil
Chia Seeds
Hemp Seeds
Micronutrients:
Vitamins & Minerals: Regulates your
metabolism and allows your body to
function properly.
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B Vitamins
Vitamin D
Calcium
Iron
Magnesium
Recommended
Weight Gain Intake:
Recommended
Weight Loss Intake:
Calories: 2,300-2,500
after active calories
Carbs: 2 grams per
pound of body weight
Proteins: 1 gram per
pound of body weight
Fats: 20-30% of calorie
intake
Calories: 1,500-1,700
after active calories
Carbs: 1 gram per
pound of body weight
Protein: 1 gram per
pound of body weight
Fat: 20-30% of calorie
intake
Favorite app for tracking daily nutrition and
fitness activity: MyFitnessPal
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Supplements
The purpose of a dietary supplement is to add or enhance any
essential nutrient that improves your health and wellness. Also known
as vitamins, minerals, amino acids, enzymes, herbs, etc. These aren’t
completely necessary, but I highly recommend them to increase your
probability of reaching your fitness goals.
Favorite Supplements
Type
Function
Brand Recommendations
Creatine
Amino Acid
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Builds lean
muscle mass
Improves
strength
Repairs muscles
quicker
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Provides
energy
Increases
muscle growth
Supports
muscle
contraction
Repairs muscle
tissue
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EHPlabs Blessed (Vegan)
Dymatize Iso 100 (Whey)
Optimum Nutrition Gold
(Whey)
Builds lean
muscle mass
Alleviates
muscle
soreness
Decreases
muscle fatigue
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EHPlabs Beyond
BCAA+EAA
BSN Amino X
1st Phorm BCAA’s
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Protein
Amino Acid
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BCAA
Amino Acid
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New Body Home Guide
EHPlabs Crea-8
1st Phorm Micronized
Creatine
Optimum Nutrition
Micronized Creatine
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Meal Ideas
Breakfast:
Scrambled Breakfast Burritos
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Egg Whites
Veggie Melody (mushrooms, peppers,
onions, etc)
Avocado
Protein Tortilla Wraps (Rec: Mission Plant
Powered)
Salsa
Protein Oats
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Instant Oats
Milk (Rec: Ripple Plant Based)
Cinnamon
1 serving Protein Powder
Banana + Berries (topping)
Lunch/Dinner:
Turkey Stir Fry
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Ground Turkey
Minced Garlic
Broccoli
Spinach
Stir Fry Sauce (Rec: Trader Joe’s General
Tso)
Jasmine Rice
Sriracha (topping)
Bagel Sandwich
Salmon Platter
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Egg
Cheddar Cheese
Turkey Bacon
Avocado
Bagel (Rec: Dave’s Killer Bread
Everything)
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Baked Salmon
Mashed Sweet Potatoes (boil potatoes +
add ghee)
Sauteed Green Beans
Shrimp Power Bowl
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Shrimp
Fajita Veggies
Black Beans
Corn
Avocado
Lettuce
Salsa
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Snacks:
Protein Smoothie
Green Smoothie
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1 serving Protein Powder (Rec: Fruity
Flavor)
1 Banana
1 Cup Frozen Berries
2tbs Peanut Butter
Milk (Rec: Ripple Plant Based)
Cinnamon
1 Cup Spinach
½ Cup Frozen Mango
½ Cup Frozen Pineapple
1 Banana
Milk (Rec: Ripple Plant Based)
1 serving Protein Powder (Rec: Vanilla
Flavor)
On-The-Go
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OIko Yogurt
Quest Bar
Lenny & Larry Cookie
Power Up Trail Mix
Lean Body Shake
Boiled Eggs
PB&J
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TRAINING
Stretching & Activation
We want to “warm up” our muscles before we
begin weight training. Activation and stretching
increases the ability to perform exercises and
decreases potential injuries. Spend about 5-10
minutes doing this before every workout, it’s
worth it.
Rest
Proper gains require proper repair. Without an
adequate amount of rest, injuries are more bound
to occur and results are less likely. Insomnia is
real. Motherhood is real. Responsibilities are
real. Everyone has their own reasons for lack of
sleep but we NEED it. While resting, a hormone
is released to grow, build, and repair muscle
tissue. AKA growth in your sleep! In order to see
maximum results I recommend 7-10 hours per
night. Prioritize it, it’s vital.
Workout Split
Weight Training Schedule
Day 1
Quads + Calves
Day 2
Back + Biceps + Abs
Day 3
Hamstrings + Glutes
Day 4
Shoulders + Chest + Triceps + Abs
Day 5
Glutes + Abs
Cardio Schedule
Day 1
10min - 45 sec sprint/30 sec rest
Day 3
15min - Jump Rope
Day 5
15min - Light Jog
The Formula
As tempting as it is to train your lower body
daily, reaching your body goals comes from
training multiple muscles. There’s a concern
with exercising your upper body due to losing a
“feminie” figure or looking “bulky” but think of it
as an illusion. The smaller your upper body is, the
smaller your lower body appears. Strategically
tailor your workout schedule that allows
maximum results.
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THE WORKOUT
Terms Key
DB = Dumbbell
BB = Barbell
SS = Superset - Perform 2 exercises back to back
# x # = Seps x Reps
Reps = Number of times you complete an exercise
Sets = Completing several reps of an exercise in a row
Burnout = Repeating reps until you physically can’t anymore
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Week 1| 3 | 5
Day 1: Quads & Calves
Weight Training
DB Squat | 3 x 10
DB Sumo Pulsing Squat | 3 x 10 (each leg)
DB Standing Calf Raise | 3 x 15
Lying Single Leg Raise | 3 x 20 (each leg)
Pulsing Knee to Squat | 3 x Burnout
Cardio
10 min - 45 sec sprint/30 sec rest
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Day 2: Back & Biceps
Weight Training
DB Hammer Curl | 3 x 10
DB Bicep Curl | 3 x 10
DB Single Arm Row | 3 x 10 (each arm)
W Superman | 3 x 12
DB Delt Fly | 3 x 10
RB Lat Pulldown | 3 x 12
Push Up | 3 x Burnout
Ab Circuit
45 sec exercise/15 sec rest
Bicycle Crunch
V-up
Hip Dip Plank
Shoulder Tap
Plank
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Day 3: Glutes & Hamstrings
Weight Training
DB Elevated Goblet Squat | 3 x 10
DB RDL | 3 x 10
DB Hip Thrust | 3 x 10
DB Split Squat | 3 x 8 (each leg)
DB Lying Hamstring Curl | 3 x 12
Seated Jump Squat | 3 x Burnout
Cardio
15 min - Jump Rope
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Day 4: Chest, Triceps, & Shoulders
Weight Training
DB Front to Side Raises SS | 3 x 10
DB Shoulder Press | 3 x 8
Tricep Dip | 3 x 20
DB Tricep Kickback | 3 x 10
DB Lying Chest Press | 3 x 10
Plank Get up | 3 x 10
Ab Circuit
45 sec exercise/15 sec rest
Knee to Elbow Plank
Scissor Leg Lift
Toe Touch Crunch
Mountain Climber
Plank
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Day 5: Glutes
Weight Training
DB Pulsing Sumo Squat | 3 x 15
DB Single Leg RDL | 3 x 10 (each leg)
DB B-Stance Hip Thrust | 3 x 10
(each side)
Side to Diagonal Leg Lift SS | 3 x 10
DB Pull Through | 3 x 15
Cardio
15 min - Light Jog
Ab Circuit
45 sec exercise/15 sec rest
Leg Extension
Russian Twist
Alternate Heel Touch
Leg Raise
Plank
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Week 2 | 4 | 6
Day 1: Quads Calves
Weight Training
DB Heel Elevated Squat | 3 X 12
DB Step Up/Lunge SS | 3 x 8 (each leg)
Lying Single Leg Raise | 3 x 12
DB Seated Calf Raise | 3 X 20
Pulsing Jump Squat | 3 x Burnout
Cardio
10 min - 45 sec sprint/30 sec rest
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Day 2: Back & Biceps
Weight Training
RB Lat Pulldown | 3 x 12
DB Renegade Row | 3 x 10 (each arm)
DB Bicep Curl | 3 x 10
DB Bent Over Row | 3 x 10
Lying Superman (5 sec hold) | 3 x 10
DB Single Arm Bicep Curl | 3 x 10
(each arm)
Push-Up | 3 x Burnout
Ab Circuit
45 sec exercise/15 sec rest
Knee to Elbow Plank
Scissor Leg Lift
Toe Touch Crunch
Mountain Climber
Plank
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Day 3: Glutes & Hamstrings
Weight Training
DB Elevated RDL | 3 x 12
DB Curtsy Lunge | 3 x 10 (each leg)
DB Good Morning | 3 x 12
DB Hip Thrust | 3 x 10
DB Lying Hamstring Curl | 3 x 10
(each leg)
Cardio
15 min - Incline Speed Walk
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Day 4: Chest, Triceps, & Shoulders
Weight Training
DB Shoulder Raise | 3 x 10
DB Shoulder Press | 3 x 10
DB Standing Overhead Tricep
Extension | 3 x 10
DB Close Grip Press | 3 x 12
DB Chest Fly | 3 x 10
Incline Push Up | 3 x Burnout
Ab Circuit
45 sec exercise/15 sec rest
Leg Extension
Russian Twist
Alternate Heel Touch
Leg Raise
Plank
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Day 5: Glutes
Weight Training
DB Lateral Squat | 3 x 10 (each leg)
DB Single Leg RDL | 3 X 10 (each leg)
DB Split Squat | 3 x 10 (each leg)
RB Donkey Kick | 3 x 10
DB Step Up | 3 x 10 (each leg)
Seated Jump Squat | 3 x Burnout
Cardio
15 min - Light Jog
Ab Circuit
45 sec exercise/15 sec rest
Bicycle Crunch
V-up
Hip Dip Plank
Shoulder Tap
Plank
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THAT’S A WRAP SIS!
Look in the mirror and say “BITCH I DID
THAT!” Pour a glass of wine, champagne,
a shot of tequila...girl WHATEVER. It’s a
celebration! I’m so proud of you! This is only
the beginning. Make exercise a lifestyle, a
form of therapy, your happy place. Continue
to work towards your goals beyond this 6
week guide and stay dedicated. You got
this, I’m always rooting for you! Thank you
so much for your genuine support and love.
Till next time...
XOXO,
Mo
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