MOMO[MUSCLE]
MOMO[MUSCLE]
THE
FIGHTER
LEAN + STRONG
MOM
1MAR
CA-A
30.0
CONTENTS
+01
YO UR S T R E N GT H P R OGRA M
+ My Favorite Warm Up
+ Body Cheat Sheets
+ 6-Week Training Program
+ FAQs
+02
T H E B AB E WAY
+ Babe Rules
+ Habits
+ Importance of Nutrition
+03
NU TR IT I O N
A. Macronutrients
- The Truth About Protein
- Is Butter a Carb?
- Fat Is Your BFF
- But...Can I Drink?
B. Micronutrients
- Fiber
- Iron
- Calcium
- Magnesium
- L-Glutamine
- Vitamins
30. 0444°N, 31. 2357°E
CONTENTS
+04
OP TIM IZ E YOU R BODY
A. Get Your Insides Pretty
- Gut Health
- Liver Health
- Mental Health
B. Fat Burning 101
- Primer Phase
- Central Nervous System
- Fasting
- Digestion
C. Plant-Based Bible
- Recommended Supplements
- Top Protein Source
+05
THE BLU EPRINT
+ Do’s & Dont’s: Quick Fire Tips
+ Fat Burning Food List
+ Gluten- Free Snack List
+ Nutrition Blueprint
+ Shopping List
+06
M EA L PL ANS & T IPS
+ Macros Made Simple
+ Carb Cycling Meal Plan
+ Plant-Based Meal Plan
+ My Top 7 Supplements
+ Eating Out Cheat Sheet
+07
REC IP ES & HACK S
+ Top 26 Fat Burning Recipes
+ Bonus: Muscle-Building Recipes
+01
STRENGTH
PROGRAM
LE A N + S T R ON G
WWW.MO MO MUS CL E.CO M
INTRODUCTION
HI, I’M MORGAN,
BUT MOST OF MY CLIENTS CALL
ME COACH MOMO.
Everything I do has a purpose. The fastest path
from A to B...except binge watching Working
Moms, that’s just because I like it.
Fitness is my life. I’ve discovered not just the most
effective path, but also one that’s sustainable. In
my 10+ years of training, coaching, and athletics,
I’ve learned that transforming the body is a
science.
Wow. That’s intense.
But it’s a lot simpler than to fall into the trap of
hours of cardio while eating only 1,200 calories
and withering away in frustration when nothing is
working.
So let’s lunge to the land of MoMo[Muscle].
We work smarter, not just harder.
MoMo[Muscle] levels up your digestion, decreases
fat storing hormones, increases your fat burning
hormones, restores your energy and mental focus,
and gets you feeling more confident than Mariah
Carey on Christmas Day.
Because how can you and another person be on
the same diet and training and see completely
different results?
We’re the AFAB powered fitness HQ with an edge,
raw and unfiltered. Kinda like that $11 Whole Foods
juice you convinced yourself to buy.
The short answer?
We’re using science to create a lean, strong body
so that you see sustainable, permanent results.
Understanding and manipulating your body to do
the work for you is not just easier, it’s necessary.
Each body is different and thus needs something
different than the next.
Finally, proven methods to optimize your body are
now at your fingertips.
The long answer?
Seeing long-term fat loss and/or muscle gain
comes from optimizing your gut health,
metabolism, hormones, and movement quality.
Yes, Netflix will be there when you get back from
the gym, but now it’s time to turn on some 21
Savage and break a sweat.
3 0 .0 4 44°N, 31. 2357°E
M O M O M U SCL E
THE FI G HTER
ABOUT [MOMO]
I’M A FITNESS EXPERT,
TECHNICAL TRAINER,
SCIENCE-OBSESSED FOODIE
AND ICE CREAM ENTHUSIAST.
A Maui grown athlete, trainer, nutrition specialist
and motocross rider. My happiest days are spent
helping women, non-binary and AFAB individuals
work smarter, not harder, in and out of the gym.
PREVIOUS CERTIFCATIONS:
- CROSSFIT LEVEL I
- CROSSFIT LEVEL II
- OLYMPIC LIFTING CERTIFICATION
- I.S.S.A. NUTRITION SPECIALIST
Now that we know each other, follow me on
Instagram @MoMoMuscle so we can stay inspired
together. Now for the fun part... Your turn
mwahaha.
Also, be sure to join the Facebook group. I’d love
to hear from you on there!
M O M O M U SCL E
THE FI G HTER
MINDSET TRAINING
Beep, BEEP, Beep. This is a f*cking wake-up call.
Yes, wake up calls are annoying, but wouldn’t you
answer it if the most confident you is on the other
side?
This book is for the women who want to feel
strong. The andro type who doesn’t want big hips.
The D1 athletes who need to get back in it. The
non-binary humans that just wanting to feel more
like themselves.
You’ve learned what the square root of 64 is, how
to have 8 tabs open and to eat ice cream when life
gets hard. Now it’s time to learn the valuable
science that will transform your body. I’m giving
you the tools to get you exactly where you want to
be in life.
I just ask one thing of you...
LIFT LIKE YOU
GIVE A FUCK.
*clears throat* Not elliptical like you give a fuck.
GET OUT OF
YOUR HEAD.
You could be thinking, ErMehGawd I’m afraid of
the meatheads, I don’t know what I’m doing, I’m
embarrassed to even try and I definitely don’t
want to look stupid.
I’m here to tell you, we got this. It’s going to take
some time and practice, but the first step is to get
out of your head and take action; and I am here to
talk you through every step of the process.
M O M O M U SCL E
THE FI G HTER
MINDSET TRAINING
RESULTS.
First and foremost, lifting weights won’t make you
bulky. Adding bulk requires a surplus of calories.
So if you’re eating according to your program, you
won’t be looking like a bloated beefcake. Instead,
you’ll be looking sharp and shredded.
If you’re already a barbell lover, great. Now we just
have to refine your training. When your muscles
aren’t responding and your progress seems like
stagnant pond water, we need to shake that shit
up and knowledge-bomb your head with the right
information about how you can train more
effectively.
There is a difference between mindlessly
completing an exercise and engaging the targeted
muscles, focusing on the contraction and keeping
strict form. Do that, and watch your pond water
turn into Niagara Falls (cheesiest joke of the
program so don’t worry, it’s over with).
EFFORT.
Working out for one hour is 4% of your day.
You can make time for 4%. You’re probably on
Instagram for 30% of the day, so change it up and
let’s get in the gym.
Effort is a sign of growth. It means you’re
stretching yourself into the best you. We grew up
in a generation of immediate gratification with
constant self-comparison.
We need to cut that out and realize permanent
results come from consistent action. Rome wasn’t
built in a day and neither are vascular biceps.
M O M O M U SCL E
THE FI G HTER
MINDSET TRAINING
Commit to improving your physical, mental, and
emotional health by lifting more. Or to silence the
constant critic in your mind when you look at the
mirror.
Sure, it’s going to take time, early mornings, and
more of an effort than we’d prefer. But it’s time to
be a badass and show yourself and others your
true colors. Champions are made when they take
action even when they don’t feel like it. I know
that sounds like a lot, but you weren’t put on this
Earth to be average. You were put here show us
just how bright you can shine.
MoMo[Muscle] has a voice and so do you.
We gut punch the stereotype that women and
AFAB humans are boxed into and showcase the
empowering energy that comes from self
improvement. Consider this an invitation to step
into your greatness and become the powerful
boss you were designed to be.
You don’t have to apologize for leaving your bae
to go to the gym or only eating one scoop of ice
cream instead of the pint. You’re simply creating a
better lifestyle for YOU because nobody else will
do it for you.
Results aren’t as rewarding, if you don’t work for
them, right? Let’s pretend you said yes...
Your sweatpants and hours of moving images will
always be there. So get off your fine ass and let’s
get to work.
M O M O M U SCL E
THE FI G HTER
5 LAWS OF
LIFTING
WARNING: THEY WILL PRODUCE RESULTS!
+ FEEL YOUR MUSCLES
Like yes, you can literally fondle them a bit. But have you ever felt a better muscle
pump or contraction while lifting light weight versus heavy weight? Well shit, it’s
because your body doesn’t know the difference between 10lbs or 100lbs.
It only knows muscle tension.
When you chase the heavy weights, your body will do anything it can to lift that
weight safely. That usually means putting tension in every muscle except the
targeted muscle. When you focus on stabilizing the weight and contracting the
muscle fibers, you will experience a more optimal reaction.
Slow down your reps and ‘feel’ your muscles squeeze hard to elicit the hormonal,
metabolic, and nervous system response for sculpting your body or adding on
muscle. The mind-muscle connection is much more powerful than you might
think. Don’t realize that 10 years down that road, okay baybay?
M O M O M U SCL E
THE FI G HTER
+ MAXIMUM EFFORT IS KEY
To change your body, you need to destroy your body, aka go to failure.
Training to failure, or maximal effort, is pushing yourself to the point of
momentary muscular failure where the neuromuscular system can no longer
produce enough force to complete the exercise. It breaks down your muscle
and tells your body “to survive this hour of bullshit, I need to get stronger.”
Training to failure means you win at life but die a little inside. Kidding, but not
really. That shit burns but it’s oh so worth it. It creates a massive hormonal
response in your favor (fat burning/muscle building.) You must pass through
the “anabolic threshold” to elicit new growth. Of course, after destroying
yourself, you need to fuel with adequate nutrition, including amino acids and
calories.
So, when your program says “do 12-15 reps of a working set”, it does not mean
“do 12 moderately easy reps”. It means pick a weight that will help you will hit
complete failure around 12-15 reps.
If you can do more than 15 reps, then do more. If 19 reps is failure, then do 19!
The goal is to hit failure at 12-15 reps to promote the correct hormonal
response, but that is ONLY if you are reaching failure.
I see this all the time. When I work out with gurlies, they ask,
“So how many reps did you do?”
“11,” I say.
*Gurlie follows and does 12 reps easily*
“Go to failure, whatever that is,” I say.
*She’s able to complete 29 reps*
How? They chose weight that’s too light or did too few reps the first go
around..
Typically, we will aim to hit failure for the last 2-3 sets of every exercise.
The first 1-2 sets you will be warming up. Keep in mind, heavy compound lifts
such as squats, bench press, deadlifts, and heavy lunges do not need
to be done until failure because strength is typically the priority.
Babe-Tip: Another way you can push to failure more easier is going slower,
contraction harder, and maintaining constant tension on the muscle.
5 L AW S O F L IF T IN G
+ RED LINE THAT SHIT
When we train, focus your mind in this moment. Put on some Marilyn
Manson, Cardi B or Drake. Whatever gets you in the zone, we need to tap into
your inner beast. Ramp up your intensity during each set to see maximal
results. It crucial not just WHAT you do, but HOW you do it.
I recommend keeping your workouts 45-60 minutes maximum. Meaning from
the moment you start your first working set to the moment you finish your
last rep. This will force you to get off IG and make every minute in the gym
count.
A few quick tips during your workout to increase intensity: keep rest 45-60
seconds on most sets and implement a lot of drop sets, supersets, trisets,
and compound movements. Your program will have all the details. These
methods will keep your heart rate up to burn calories and pump more blood
to your muscle.
So, this is no time to half-ass your workout. You have a mission. Complete it...
or else I’m going to tickle you to death. Yes, that is one of the worst ways to
die, so don’t test me.
+ BREATHING
To deliver nutrients to your muscles, increase performance, and create a
stronger base of support, breathing through your reps and using your
diaphragm is key.
Place your hand on your chest and breathe. Feel your chest rise? Okay, now
place your hand on your stomach and breathe into your stomach. Avoid the
chest rising.
Perfect, now practice stomach breathing throughout your life to prevent
injuries, improve posture and overall wellness.
Start every workout with 10 breaths into your stomach. You’ll be amazed at how
much calmer your body feels using this method.
A consistent breathing rhythm is also important in nearly every exercise and
especially important during high-intensity exercises. Think to inhale on the
eccentric (negative part of rep) and exhale on the concentric (positive or effort).
5 L AW S O F L IF T IN G
+ INCREASE MUSCLE ACTIVATION
Squeeze your booty right now. Ok, now squeeze harder. See what you just did
there? You were able to concentrate on flexing your butt and thus recruit
more muscle fibers.
When lifting, the same principle applies. Use your mind-muscle connection to
improve the communication between your brain and muscle fibers. Since
movement begins with the brain, doesn’t it make sense to exercise the brain
just as you would exercise your muscle? Just nod your head yes.
Focusing on conctraction recruits more muscle fibers and isolates the
primary mover in the exercise to prevent other muscles from taking over.
To get even more connected, close your eyes or look at the muscle you’re
working. As you do each rep, think about contracting those particular muscle
fibers. See the muscle work in your mind and tell your brain to squeeze it
harder. Make. Every. Rep. Count.
5 L AW S O F L IF T IN G
GYM CHEAT SHEET
+ AMRAP
+ MULTIPLE DROP SETS
As many reps as possible, either in one set or
within a given amount of time.
Drop weight multiple times in one set. Push to
failure each time you drop weight. Example: 12
reps at 60lbs, 15 reps (failure) at 40lbs and 18 reps
(failure) at 30lbs.
+ BARBELL
The big metal bar you see on the squat rack. Add
weight plates to each side to increase load. A
standard barbell is 45lbs and a women’s olympic
bar is 35lbs. Use clamps or collars for safety.
+ CONCENTRIC
The contracting (“positive”) aspect of the lift.
Example, the way up on a bicep curl or pull up.
+ DB OR DUMBBELL
A short bar with weights on each end. Usually on a
rack littered with gym bros. Get in there and grab
a pair. Dumbbells are great for balancing out
uneven muscles.
+ DROP SET
Complete reps, usually to failure, and immediately
after, drop/reduce the weight and continue for
more reps until you reach failure. Weight drop is
dependent on fatigue level. Ex. 12x8 is 12 reps at a
heavier weight then you drop the weight by about
30-50% and do 8 reps, aiming for failure each time.
+ ECCENTRIC
The lowering (“negative”) aspect of the lift.
Example, the way down on a bicep curl, pull up or
squat.
+ ELEVATED
+ REPS
1 bicep curl = 1 rep.
+ PULSE REPS
After failure, pulse reps can be added for
additional intensity. Usually at the peak of the
exercise, you pulse to perform small muscle
contractions. Can sometimes look very sexual.
+ PUMP
Increased blood flow into a muscle, usually
resulting in a feeling of skin tightening.
+ PARTIAL REPS
Usually after reps to failure, partial reps can be
added to increase intensity. The range of motion
decreases and the contraction increases.
+ ROM
Range of motion is the range on a particular
movement that you can control. Example, how
low you can go in a squat with good form.
+ RPE
Rating of percieved exertion is how hard you feel
your body is working during an exercise.
Using an object, such as a bench, Smith Machine
or box, to elevate your upper body.
+ SETS
+ FORCED/ASSISTED REPS
A group of repetitions of an exercise.
Example: five pull-ups in a row = one set.
After failure, forced reps may be added, using a
little momentum to squeeze out a few more reps.
Do it, but don’t look like a dumb donkey swinging
shit around.
M O M O M U SCL E
THE FI G HTER
GYM CHEAT SHEET
+ SUPERSET
+ UNILATERAL
To complete two exercises back-to-back without
resting. Rest period starts after the second
exercise is completed. It’s hard.
Ex. A1, A2; etc. are supersets.
Working one part of your body at a time. Example,
single leg or single arm exercises.
+ TO FAILURE
Complete reps of an exercise until your muscles
quit. Muscle failure, not mind failure.
+ WARM-UP SET
The beginning set of an exercise with light weight
(30-50% your max) to safely warm up the body
and efficiently complete the full range of motion.
+ WORKING SET
+ TRIPLE SET
30. 04 4 4°N, 31 .2357°E
To complete three exercises back-to-back without
resting. Rest period starts after third exercise is
completed. It’s harder. Ex. A1, A2, A3.
Sets that require more intensity and weight than
warm up sets, usually completed until failure.
M O M O M U SCL E
THE FI G HTER
TOP EXERCISES
BY BODY PART
+ LO WE R B OD Y / C OR E
QUADS
Squat, Leg Press, Sled Push, Hack Squat, Leg Extension, Split Squat
HAMSTRINGS
Deadlifts, Good Morning, Glute Ham Raise, Back Extension, Leg Curl,
Sumo Squat
UPPER GLUTES
Hip Thrust, Back Extension, Glute Bridge, Standing Hip Abduction,
Side Lying Hip Abduction, Seated Hip Abduction
MID/LOWER
GLUTES
Hip Thrust, Back Extension, Glute Bridge, Squat, Deadlift, Split Squat,
Step Back Lunge, Pull Through, Frog Pump
ERECTORS
Squat, Deadlift, Lumbar Extension, Back Extension, Reverse Hyper,
Kettlebell Swing
ADDUCTORS
Wide Stance Squat, Split Squat, Seated Hip Abduction
CALVES
Calf Raise, Glute Ham Raise, Squat
OBLIQUES
Ab Wheel Rollout, Bodysaw, Hanging Leg Raise, Side Crunch, Side Plank,
Pallof Press, Side Bend, Wood Chop
ABS
M O M O M U SCL E
Ab Wheel Rollout, Weighted Crunch, Hanging Leg Raise,
Stability Ball Crunch, Lying Leg Raise, Hollow Rock Hold, Plank,
Dragon Flag, Straight Leg Sit Up, Reverse Crunch on Decline
THE FI G HTER
+ U PP E R B OD Y
UPPER TRAPS
Deadlift, Shrug, Lateral Raise, Upright Row, Farmer Carry,
Overhead Press
FRONT DELTOIDS
Overhead Press, Front Raise, Incline Press, Bench Press,
Push Up, Dip
LATERAL DELTOIDS
Lateral Raise, Upright Row, Overhead Press
REAR DELTOIDS
Rear Delt Raise, Reverse Pec Dec, Elbows Out Row, Face Pull
BICEPS
Curls, Chin Ups, Pull Downs
TRICEPS
Tricep Extension, Close Grip Bench Press, Push Up,
Dips w/Chest Forward
CHEST
Bench Press, Incline Press, Push Up, Flys, Pec Dec,
Close Grip Bench
SCAPULAR
RETRACTORS
Row, Prone Shrug, Elbows Out Row, Deadlift, Face Pull,
Prone Trap Raise
FOREARMS
Deadlift, Chin Up, Pull Down, Farmer Carry, Wrist Roller,
Wrist Flexion/Extension
M O M O M U SCL E
TO P EXER CIS ES
AESTHETIC
CHEAT SHEET
+ G O AL
+ ANSWER
+ HEL PF U L CU ES
THICK BACK
Row more. Engage your shoulder
blades when rowing, Learn to
retract scapulas back and down.
- Pinch between shoulder blades
- Proud chest
- Sternum up to ceiling
- Swallow your spine with your back
WIDE BACK
Learn to lengthen and strengthen
your lats, Shoulder blade
depression is necessary.
- Squeeze your armpit
- Pull weight to belly button
ROUND BOOTY
Reach your hips back during
squats, deadlifts, and lunges.
Squeeze your butt hard at the top
of the rep.
- Hips reach back
- Spread the Earth with your feet
- Initiate glute bridge by squeezing
your butt first
BIGGER TRAPS
Shrug up to your ears. Widen out
hand grip for optimal trap growth.
- Squeeze up & back
STRONG BICEPS
Volume. Volume. Volume. Focus on
initiating movement from bicep,
not shoulder.
- Push elbow forward
- Retract scapula back
- Squeeze biceps harder
HORSESHOE
TRICEPS
Extend the wrist at the bottom
of rep, flexing the pinky towards
the wrist.
- Push elbow forward
- Retract scapula back
- Extend wrist
FLAT ABS
Washboard abs require a low enough
body fat to see the abdominals. This
means more HIIT, plyos, body weight
ab exercises, and DIET. *sigh*
- Put the cookie down
BLOCKY ABS
Thicken the abdominal wall with
weighted flexion. Aka more
weighted crunches, reverse
crunches, and lift heavy loads.
- Crunch rib cage towards hips
- Crunch belly button into spine
DEFINED QUADS
More blood flow, burn them out
with isolation quad exercises.
- Squeeze from quads
- Extend knees
SMALLER WAIST
More core and lower back work.
Back extensions, wood chops, side
planks, and likely a body fat
reduction from diet.
- Squeeze your abdominals tight
M O M O M U SCL E
THE FI G HTER
MY FAVORITE
WARM UP
The goal of a warm up is to increase your body temperature and activate the core to prevent injuries.
It’s also a time to check in with your body. See what’s tight, sore, or needing some TLC post-workout.
Warm-ups may also serve as a way to increase muscle activation. Dynamic warmup drills (active
stretches that take joints through a range of motion) can improve performance and increase force
output. Don’t simply “go through the motions.” The goal is to always be very mindful about what muscles
are contracting and what movement that contraction is creating.
+ E XE R C I S E
+ R E P S/
TIME
+ NOTES
LOW INTENSITY
CARDIO
5 MIN
ARM SWINGS
15
Swing arms with momentum to open chest and create space in
your shoulder joint
ARM SWINGS W/
THUMB OUT
15
External rotation of shoulder
ARM CIRCLES
20
Squeeze shoulder blades back, avoid shrugging up
INCLINE PUSH
UPS
15
Squeeze butt and tight core
INVERTED
ROWS
15
Squeeze shoulder blades back, avoid shrugging up
GOOD
MORNINGS
10
Push hips back, slightly bend knees, & squeeze butt at top
STANDING
GLUTE
SQUEEZE
15 SEC
Squeeze your glutes as hard as possible
BODYWEIGHT
SQUATS
10
Slow tempo, push knees out, tall chest
STANDING
GLUTE
SQUEEZE
15 SEC
Squeeze your glutes as hard as possible
CAT/COW
T-SPINE
MOBILIZATION
10
Squeeze hard each position
HIP BRIDGES
20
Squeeze from butt first and tuck pelvis
PLANK
60 SEC
M O M O M U SCL E
Use any cardio machine and give 50% effort
Squeeze butt, crunch belly button into spine, protract shoulders
THE FI G HTER
4 STEPS TO
TRAINING
Before stepping into the gym, it is crucial you set your body up for success.
That means slowing down and rewiring your foundation. Here are the four
fundamental steps I take my clients through.
The steps to proper training:
+01 MOBILITY
Deep stretching, foam rolling, yoga, lacrosse ball,
massage, dynamic stretching, etc. Is your body
able to hit the proper position before we load it?
+02 STABILITY
Shoulder/ankle/hip stability, strong arches, core
strength, strong glutes, and a bulletproof lower back.
Are your joints stable enough to handle load?
+03 STRENGTH
Weight training, loaded movement, exercises, etc.
Now that you’re able to hit the positions and
stabilize your body, we can load your muscles with
quality movement and weight.
+04 CONDITIONING
HIIT, explosive work, speed drills, and high-volume
exercises. We add in conditioning to burn more fat, boost
the metabolism, and increase volume with quality
positions and movement.
Additional Programs that could really help you:
Perect Form: Form + Pro-Tips to Master Every Exercise
Stronger at Home: to Increase Your Mobility + Stability
M O M O M U SCL E
THE FI G HTER
IF THAT MAKES ME A
BITCH, OKAY.”
– MADONNA
MO M O M U SCL E
30. 0 4 4 4 ° N , 3 1.2 3 5
“I’M TOUGH, I’M
AMBITIOUS, AND I KNOW
EXACTLY WHAT I WANT.
FAQS
Q What if this workout seemed easy/short?
It’s all bout effort and intensity. If you breeze through the sets, then the
weight is too light. If you are just coasting, give more effort to each set.
Don’t just go through your routine — commit to each set. If you want a
longer workout, add a couple more sets in or add in some of your favorite
exercises to compliment the workout. If it’s too easy, concentrate on
flexing that muscle each rep or add in some high intensity training to see
some sweat. Remember the 5 laws of lifting too!
Q This workout seems too hard
That’s cute... No, but honestly if you’re feeling sick, lighten the weight and just
focus on moving your body. If the volume is too much, cut the number of sets
in half or cut the number of exercises. And safety is the number one priority,
so if you’re experiencing pain or something really feels off, don’t do that move,
cut the workout short, and/ or go see your doctor.
Q I feel like I am not seeing results
Consistency is key. Trust the process and make sure to reference the videos
to make sure you are doing each exercise effectively. Work on muscle
activation, slow the tempo down, and push most sets close to failure.
Q I am really sore, should I keep working out?
If you feel too sore to lift weights, take a day. Drink water, get in your yoga
pants, put on some Friends and stretch it out. If you feel tired, I would
recommend doing lighter weights than usual and focus on a squeeze each
rep or just doing a day of arms, core, and/or cardio. Accessory work is
great on these days.
Q What about rest days?
Listen. To. Yo. Body. Overtraining will make you prone to injury. If you are a
beginner start at 3-4 days a week. Do not do 6 days of training or 2-a-days in
the beginning. Your body doesn’t need that much volume to produce results
yet. If you are resting more than 3 days a week, remember you can always
do active recovery such as yoga, biking, yo-yoing, thumb wars, or boxing.
M O M O M U SCL E
THE FI G HTER
Q What about training frequency for muscle
groups?
The main thing we can conclude from the scientific literature on frequency
is that training each muscle twice per week is better than only training
each muscle once per week. Training a muscle more than once per week
is more optimal for hypertrophy, even when volume is the same. Your
program includes a full body workout to hit most body parts a least twice
per week.
Q Why am I doing some of the same exercises?
Building a strong, lean body comes from mastering the basics. Rowing,
pulling, squats, deadlifts, presses, and raises are foundational movements.
We then vary stance, reps, weight, tempo, etc. to vary the training.
Progressive overload in foundational movements is the key to results. Focus
more on quality of movement versus just feeling like you’re doing a new
workout every day of your life.
Q Where are the reference videos?
Check videos here.
Q What do the commas in reps mean?
It means a new set. For example 15, 12, 10, 8+8 means FOUR total sets.
First set is 15 reps, second is 12 reps, third is 10 reps, and fourth is 8 reps
with a dropset of 8 reps. Aiming to increase in weight each set.
Q What does the + on sets mean?
Its a dropset. So you will lighten the weight and continue to do reps to
failure. Example, 8+max reps or 8+8 means 8 heavier reps then drop the
weight to either bodyweight or a lighter weight and complete max reps to
failure. It is technically ONE SET.
Q What does A1 A2 mean?
It’s a superset. Meaning complete the first exercise (A1) and then
immediately complete the second exercise (A2). If there is a A3, then it is a
triple set. Rest after completing both exercises in the super-set.
M O M O M U SCL E
FA Q S
Q What should I do once I finish the training
program?
The 6-week training program has a lot of variety every week to keep
things interesting and more fun. However, I could’ve made it an 18-week
program. According to optimal strength training science, it is good to
repeat 1 week of training, 3 times. So technically you could do week 1, for
3 weeks and add more weight each week *progressive overload*. Or you
could complete the 6 weeks and repeat that multiple times, adding
weight, changing grips, and varying reps. This is my personal preference
as it more sustainable and exciting for me.
Q What does 15, 12+8, 12+8, 10+8 mean?
First set is 15 reps, second set is 12 with a dropset of 8 reps/max reps, third
set is the same and fourth set is 10 reps with a dropset of 8 reps/max reps.
Q What if I don’t have equipment to box?
Boxing transformed my conditioning. It really helped me have fun, flow and
still get great cardio. I would highly recommend investing in gloves and a
bag in the long term of your fitness journey. If an alternative conditioning
workout is calling your name, swap the boxing programming for the
conditioning found at the end of other workouts. Such as sprints, wods, or
30s burpees, 30s plank - 5 rounds.
Q Do I need the Body Type Program & the App?
Would you have waffles without syrup? The Body Type Programs are
loaded with detailed plans and approaches and the MomoMuscle App
compliments the programs with visual guidance and videos. Investing in
both is the most comprehensive, 360° approach to fitness.
Q What’s included in the app?
The app lets you train alongside me with a library of videos for every
exercise included in your training program. It has demo videos of each
exercise that can be helpful for proper form. You can even direct message
me through the app with questions as you train. Join here.
MO M O M U SCL E
FA Q S
Q I don’t eat meat, can I still do the
programs?
Hell yes. Gimme that quinoa and broccoli. No but for real, I breakdown the
science of optimizing muscle gain and that means talking about the amino
acid profile in protein. So I give you plant-based meal plans, grocery lists,
necessary supplements, recipes, and the pros and cons of plan based
proteins to do that. However, if you’re looking for a vegan cookbook, this
isn’t going to be it.
REMINDER
the workouts are read this way:
EXERCISE
B1: SEATED
CLOSE GRIP
ROW
SETS REPS
4
15, 12, 10,
8+8
RPE REST
9
1
MIN
NOTES
SQUEEZE FROM
SHOULDER BLADES,
PROUD CHEST, ELBOWS
NEAR RIB CAGE
PURPOSE
VIDEO
REFERENCE
THICK BACK
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
Exercise: Seated Close Grip Row.
Sets: 4 sets of exercise meaning 4 total sets.
- First set is 15 reps.
- Second set is 12 reps.
- Third set is 10 reps.
- Fourth set is 8 reps with a drop set of 8 reps (or until failure).
RPE (Rate Perceived Exertion): 9 aka hard — aim for challenging weight.
Rest between sets: 1 min.
Notes: Tips
Purpose: Goal of exercise
Video Reference: Cues addressed in ‘MoMoMechanics’ series.
M O M O M U SCL E
FA Q S
DISCLAIMER
The content in this book is written by Morgan
Olson and distributed through MoMoMuscle LLC
and MoMo[Muscle]. The information is designed
to help individuals learn more about fitness to
make progress towards their health and fitness
goals. It is not specifically tailored to suit any
health problems that could be aggravated by a
specific exercise. If you are an individual with such
problems, please seek a certified health
professional.
The materials and content contained in the Body
Type Programs are for general health
improvement recommendations only and are not
intended to be a substitute for professional
medical advice, diagnosis or treatment. Although
in depth information about exercise is given, users
of this specific guide should not rely exclusively on
information provided in this program for their own
health needs as it is branded as a set of
“guidelines” aimed at a broad-spectrum audience
(market specified in introduction). All specific
medical questions should be presented to your
own health care professional.
MoMoMuscle LLC, MoMoMuscle, or Morgan
Olson should not be held liable for the
interpretation or use of the information provided.
MoMoMuscle LLC makes no warranties or
representations, express or implied, as to the
accuracy or completeness, timeliness or
usefulness of any opinions, advice, services or
other information contained, or referenced to, in
this document. With Intention LLC does not
assume any risk for your use of this information as
such materials or content may not contain the
most recent information. This resource is not
individually tailored. It is a guide which has
emerged via a combination of personal
experience, government guidelines, and where
possible, scientific literature.
Accordingly, the information and material in this
book is copyright, 2020 © MoMoMuscle LLC.
Therefore, no part of this book may in any form or
by any electronic, mechanical, photocopying,
recording, or any other means be reproduced,
stored in a retrieval system or be broadcast, sold
or transmitted without the prior permission of the
publisher, MoMoMuscle LLC.
TOP 5 KEYS TO
THE FIGHTER
+01 STRENGTH
We focus on building a stacked physique with overall strength and power.
This means rock hard shoulders, lats and biceps to create the ultimate
upper body. You’ll stand taller and more confident. The training split helps
develop the key muscles that are seen right away in a shirt.
+02 V-TAPER
We widen out the shoulders through lateral shoulder development,
increasing lat width, and tighten up the waist with specific rotational
exercises and conditioning to create the ultimate V-Taper shape.
+03 PULLING EXERCISES
We pull more than we push to stand taller and develop confident,
attractive posture. Walking around with a proud chest, pumped upper
body and the ability to fill out a shirt is a game changer.
+04 VASCULARITY
We’re not only building strength but infusing hypertrophy training to create
massive blood flow for tight, visible veins that pop out from your shirt.
+05 MORE IMPACT IN LESS TIME
Every movement has a purpose. We only need four days a week because we
focus in on form, muscle activation, and strength to develop a tight physique.
M O M O M U SCL E
THE FI G HTER
THE SPLIT
D AY2
D AY 3
DAY 4
LEGS
PULL
PUSH
FULL
BODY
3 0. 04 4 4°N, 31 .2 357 °E
D AY 1
MO M O M U SCL E
+01
WEEK 1
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
REFERENCE VIDEOS CLICK HERE
APP FOR DEMO OF EACH EXERCISE & FRESH WORKOUTS FOUND HERE.
WEEK 1 DAY 1
LEGS
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
MAX PLANK
HOLD
MAX PUSH UPS
ON BENCH
-
NOTE
TIME
& REPS
-
-
MAX PLANK HOLD
MAX PUSH UPS
ON BENCH
MAX PULL UPS
BENCHMARK
A1: LYING LEG
CURL
3
10+10
8
0
HIPS BACK,
WEIGHT ON HEELS,
KNEES PUSH OUT
BUTT
HIP LOADING
A2: 45 DEGREE
BACK
EXTENSIONS
W/BENT KNEE
AT TOP
3
20
W/30 SEC
HOLD AT
TOP ON
LAST REP
8
0
HIPS BACK,
WEIGHT ON HEELS,
KNEES PUSH OUT
BUTT
HIP LOADING
B1: FRONT
SQUATS
3
10
9
1
MIN
TALL CHEST, HIPS
BACK, BRACE CORE
QUAD, CORE &
LOWER BACK
FLAT BACK &
BRACE ABS
C1: BARBELL
STIFF LEG
DEADLIFTS
3
12, 12, 10
8
0
FOCUS ON SLOW
NEGATIVE & STRETCH
W/ A STRONG SQUEEZE
AT TOP
LOWER BACK
& BUTT
FLAT BACK &
BRACE ABS
C2: LEG
EXTENSIONS
3
20, 15, 15
9
45
SEC
SQUEEZE
FROM QUADS
QUAD
DEFINITION
-
D1: DB WALKING
LUNGES
3
20
9
0
TALL POSTURE, STEP
WIDE, HIPS BACK,
WEIGHT ON HEELS,
KNEES PUSH OUT
BUTT
HIP LOADING
& SHOULDER
BLADE
RETRACTION
ROUND LOWER
BACK, CRUNCH BELLY
BUTTON,
& DON’T PUSH HIPS
BACK TOWARDS FEET
ABS
HOLLOW
ROCK
LOOK UP ON
YOUTUBE
SPEED BAG
TUTORIAL
D2: WEIGHTED
CABLE
CRUNCHES
3
12+10
8
75
SEC
E1: SPEED BAG
1
2 MIN
6
30
SEC
PRACTICE TIMING
OF BAG, CIRCLE THE
FIST AS YOU PUNCH
BOXING
SKILLS
9
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT OR FREESTYLE
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
F1: HEAVY BAG
M O M O M U SCL E
3
2 MIN
THE FI G HTER
-
-
PULL
A1: WIDE GRIP
PULLDOWNS
A2: STRAIGHT
ARM PUSH
DOWN
WEEK 1 DAY 2
B1: WEIGHTED
CHIN UPS
B2: SIT UPS
ON BOSU BALL
WITH STRAIGHT
ARMS
SETS REPS
4
15, 12, 10,
8+12
4
20, 15, 12,
10+12
4
3
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
8
0
SQUEEZE FROM
ELBOWS, PROUD
CHEST AT BOTTOM
WIDER BACK &
TIGHTER WAIST
SHOULDER
BLADE
RETRACTION
8
45
SEC
STRETCH, SQUEEZE
SHOULDER BLADES
BACK & DOWN WITH
A PROUD CHEST AT
BOTTOM OF REP
WIDER BACK &
TIGHTER WAIST
SHOULDER
BLADE
RETRACTION
8
0
ADD WEIGHT IF POSSIBLE.
ARMS STRAIGHT AT
BICEPS
BOTTOM & CHIN OVER
THE BAR. IF ASSISTED
CHIN UPS, DO 10 REPS
9
1
MIN
SLOW NEGATIVE TO
STRETCH ABS, THEN
CRUNCH ABS. SIT UP
TOWARDS CEILING,
NOT JUST FORWARD
TIGHTEN
WAIST
HOLLOW
ROCK
0
SQUEEZE FROM
SHOULDER BLADES,
PROUD CHEST, ELBOWS
NEAR RIB CAGE
THICK BACK
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
9
45
SEC
SUPINE GRIP, PUSH
ELBOWS FORWARD AS
YOU CURL, SHOULDER
BLADES RETRACTED
BICEPS
SHOULDER
BLADE
RETRACTION
15
8
0
SQUEEZE FROM
SHOULDER BLADES,
AVOID SHRUGGING UP
BACK, TIGHTEN
WAIST &
POSTURE
SHOULDER
BLADE
RETRACTION
3
10 EACH
ARM
8
30
SEC
SLOW NEGATIVE,
SHOULDERS SQUEEZE
BACK, & ELBOW
FORWARD. GO HEAVY.
BICEPS
SHOULDER
BLADE
RETRACTION
1
5 MIN
7
0
SMALL HOPS,
TALL POSTURE
FAT BURNER
4
15-20
C1: CLOSE GRIP
CABLE ROW
3
15, 12,
10+10
9
C2: BICEP
CURLS
3
15, 12+15,
10+15
D1: REAR DELT
FLYS
3
D2:
ALTERNATING
HAMMER CURLS
E1: JUMP ROPE
M O M O M U SCL E
-
THE FI G HTER
-
PUSH
A1: INCLINE
PUSH UP
A2: INVERTED
ROW OR TRX
ROWS
WEEK 1 DAY 3
B1: BENCH
PRESS
C1: INCLINE DB
BENCH PRESS
SETS REPS
3
MAX
EFFORT
3
20-30
QUICK
REPS
3
3
4
15, 12, 10,
8+MAX
REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
10
-
PUSH UPS ON SMITH
MACHINE OR BENCH,
BUTT SQUEEZED,
BELLY BUTTON
TUCKED.
PREPUMP
CHEST
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
0
PROUD CHEST,
SQUEEZE FROM
SHOULDER BLADES,
ELBOWS CLOSE TO
BODY.
THICKER BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
2
MIN
LOWER BAR BELOW
SPORT BAR W/
ELBOWS AT 45
DEGREES, KEEP
SCAPULAS LOCKED
DOWN & BACK.
CHEST &
SHOULDER
STIMULUS
OVERLOAD
SHOULDER
BLADE
RETRACTION
9
0
PROUD CHEST,
WRIST OVER ELBOW
CHEST, PROUD
POSTURE &
ROUND
SHOULDERS
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
RETRACT SHOULDER
BLADES AT TOP, ROUND
AT BOTTOM, & PULL
ELBOWS BACK
TOWARDS HIPS
THICK BACK
SHOULDER
BLADE
RETRACTION
-
8
9
C2: SEATED
BENT OVER
DB ROW
4
10 - 12
9
1
MIN
D1: UPRIGHT
ROW
3
12-15
9
0
TALL POSTURE,
SHOULDERS BACK, &
ELBOWS OUT
ROUND
SHOULDERS &
TRAPS
D2: PLATE
SHRUG
3
15
9
45
SEC
SLIGHTLY BEND
ELBOWS BACK &
SQUEEZE TRAPS UP
TO EAR
TRAPS
SHOULDER
BLADE
RETRACTION
9
0
LEAN TO OPEN THE
SHOULDER CAPSULE,
SQUEEZE SHOULDER
BLADE BACK, & PROUD
CHEST
ROUND
LATERAL
DELTS &
V-TAPER
SHOULDER
BLADE
RETRACTION
SHOULDER BLADES
BACK, ELBOWS
FORWARD, SQUEEZE AT
BOTTOM & FLEX PINKY
BACK TOWARDS BUTT
TRICEPS &
REAR DELTS
SHOULDER
BLADE
RETRACTION
SOFT LANDING, TALL
POSTURE, RELAXED
SHOULDERS, &
HEEL TO BUTT
FAT BURNER &
FAST TWITCH
FIBERS IN LEGS
E1: LEANING
CABLE LATERAL
RAISES
4
12-15
E2: TRICEP ROPE
PUSHDOWNS
4
15, 12, 10,
8+MAX
REPS
9
30
SEC
F1: SPRINTS
8 INCLINE
6-8 SPEED
6
30S ON,
30S REST
7
30
SEC
M O M O M U SCL E
THE FI G HTER
-
FULL BODY
WEEK 1 DAY 4
A1: CLEAN
PULLS
B1: CLOSE GRIP
BENCH PRESS
B2: BARBELL
CURLS
SETS REPS
3
5
RPE REST
9
90
SEC
NOTES
PURPOSE
VIDEO
REFERENCE
USE LEG DRIVE TO
LIFT, THEN SHRUG &
EXTEND HIPS TO
SHRUG BAR ABOVE
HIP
TRAPS
& POWER
FLAT BACK &
BRACE ABS
SQUEEZE ELBOWS CLOSE
TO BODY, LOWER BAR
BELOW SPORTS BRA, &
MAINTAIN A PROUD CHEST
THROUGHOUT THE
MOVEMENT. GO HEAVY IF
YOU CAN. IF NOT,
DO MORE REPS.
TRICEPS
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
4
10, 8, 8,
6+8
9
0
4
12+8
9
45
SEC
KEEP THE BICEPS
MOVING, ELBOWS
FORWARD,
SHOULDERS BACK
BICEP
VEINS
SHOULDER
BLADE
RETRACTION
TRICEPS
SHOULDER
BLADE
RETRACTION
C1: TRICEP ROPE
PUSHDOWNS
4
12+10
9
0
SHOULDER BLADES
BACK, ELBOWS
FORWARD, SQUEEZE AT
BOTTOM & FLEX PINKY
BACK TOWARDS BUTT
C2: SUPINE
CURLS INTO
SINGLE ARM
ACROSS THE
CHEST CURLS
4
12+6
9
45
SEC
PUSH ELBOWS
FORWARD,
SHOULDERS BACK
BICEP
VEINS
SHOULDER
BLADE
RETRACTION
D1: ROMAN
CHAIR KNEE
RAISES
3
12-15
8
0
CRUNCH ABS, SLOW &
CONTROLLED
AB DEFINITION
HOLLOW
ROCK
TALL POSTURE, CORE
ENGAGED, & AVOID
SWAYING SIDE TO SIDE
ROUND
SHOULDERS,
DEVELOPED
TRAPS, &
FOREARMS
SHOULDER
BLADE
RETRACTION
BENCHMARK,
COMPLETE AS FAST AS
POSSIBLE WITH GOOD
FORM
FAT BURNER
-
D2: HEAVY KB
FARMER CARRY
3
1 MIN
8
45
SEC
E1: 50 JUMPING
TRX SQUATS
40 BUTTERLY
SIT UPS
30 BURPEES
20 PLANK TO
PUSH UP
10 PULL UPS
1
NOTE
TIME
9
0
M O M O M U SCL E
THE FI G HTER
+02
WEEK 2
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
LEGS
WEEK 2 DAY 1
A1: BANDED
CRAB WALK
SETS REPS
1
5
MIN
VIDEO
REFERENCE
RPE REST
NOTES
PURPOSE
7
0
KNEES OUT, TOES
FACING FORWARD,
CHEST VERTICAL
SIDE BUTT
TURTLE SHELL
ABS & STRONG
LEGS
HIP LOADING
-
B1: BOX SQUAT
4
12, 10,
8, 12
9
1-2
MIN
SIT HIPS BACK TO BOX,
LET GO OF TENSION IN
LEGS BUT KEEP CORE &
LOWER BACK
ABSOLUTELY BRACED &
TIGHT
C1: SMITH
MACHINE SUMO
SQUAT
3
15, 12, 12
9
0
STIFF SPINE, SIT HIPS
BACK & KNEES OUT
BUTT &
HAMSTRINGS
HIP LOADING,
SHOULDER
BLADE
RETRACTION
ADD 10-25LB PLATE,
HOLD CLOSE TO CHEST,
& KEEP CHEST HIGH AS
YOU STAND. DROPSET
TO BODYWEIGHT
TEAR DROP
QUADS
SHOULDER
BLADE
RETRACTION
C2: SISSY
SQUATS
3
10+8
9
1
MIN
D1: WIDE STANCE
LEG PRESS INTO
NARROW
STANCE
3
15+15
9
0
BURN OUT LEGS, BIG
BRACED STOMACH, &
PUSH THROUGH HEELS
LEGS
BRACE ABS
3
12, 12+12,
12+12
9
1
MIN
LOWER BACK, CRUNCH
BELLY BUTTON, &
DON’T
PUSH HIPS BACK
TOWARDS FEET
ABS
HOLLOW
ROCK
9
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT OR FREESTYLE
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
D2: WEIGHTED
CABLE
CRUNCHES
E1: HEAVY BAG
M O M O M U SCL E
3
3 MIN
THE FI G HTER
-
WEEK 2 DAY 2
PULL
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
8
0
STRETCH, SQUEEZE
SHOULDER BLADES
BACK & DOWN WITH
A PROUD CHEST AT
BOTTOM OF REP
WIDE BACK &
TIGHTER WAIST
SHOULDER
BLADE
RETRACTION
SHOULDER
BLADE
RETRACTION
A1: STRAIGHT
ARM PUSH
DOWN W/ROPE
3
15, 15,
15+10
A2: FACE PULLS
W/ROPE
3
15, 15,
15+10
8
45
SEC
TALL POSTURE, SQUEEZE
THICK BACK &
IN BETWEEN SHOULDER
CONFIDENT
BLADES & AVOID
POSTURE
SHRUGGING UP
B1: DB PULL
OVER
4
15, 12, 10,
8+MAX
REPS
9
0
STRETCH LATS, COME
BACK TO FOREHEAD
V-TAPER &
WIDE BACK
SHOULDER
BLADE
RETRACTION
THICK BACK &
BULLETPROOF
LOWER BACK
FLAT BACK,
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
B2: BENT OVER
SMITH MACHINE
ROW
4
15, 12, 10,
8+15
9
90
SEC
SQUEEZE FROM
SHOULDER BLADES,
ELBOWS CLOSE TO
BODY, FLAT BACK
C1: CLOSE GRIP
T-BAR ROW
4
20, 15, 10,
10+10
9
0
SQUEEZE FROM
SHOULDER BLADES,
PROUD CHEST, ELBOWS
NEAR RIB CAGE
THICK BACK &
V-TAPER
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
C2: REAR DELT
DB FLYS
4
12-15
7
45
SEC
SQUEEZE BETWEEN
SHOULDER BLADES,
AVOID SHRUGGING UP
STRONG
UPPER BACK
SHOULDER
BLADE
RETRACTION
STACK AS MANY WEIGHT
PLATES ON YOUR BACK
AS POSSIBLE. SQUEEZE
BUTT & CRUNCH BELLY
BUTTON
BULLETPROOF
CORE
HOLLOW
ROCK
D1: WEIGHTED
PLANK
3
20 SEC
9
1
MIN
D2: PLATE
SHRUG
3
15
9
30
SEC
SLIGHTLY BEND
ELBOWS BACK &
SQUEEZE TRAPS UP |
TO EAR
TRAPS
SHOULDER
BLADE
RETRACTION
E1: DB HAMMER
BICEP CURLS
4
15, 10, 8,
12+15
-
0
SLOW NEGATIVE,
SHOULDERS BACK,
ELBOWS FORWARD
BICEPS
SHOULDER
BLADE
RETRACTION
E2: LYING
LEG LIFTS
4
15-20
8
30
SEC
REMOVE THE ARCH IN
BACK, CRUNCH BELLY
BUTTON, & LIFT WITH
ABS, NOT HIPS
LOWER ABS
HOLLOW
ROCK
M O M O M U SCL E
THE FI G HTER
PUSH
4
12, 10, 8,
6+12
A2: HANG FROM
BAR W/
SHOULDER
BLADE
4
10-12 REPS
W/ 1 SEC
HOLD ON
END
B1: BENCH
PRESS
FIND 5RM.
TBD DROPSET
LAST SET.
A1: ASSISTED
DIPS
WEEK 2 DAY 3
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
9
0
SQUEEZE BETWEEN
SHOULDER BLADES,
AVOID SHRUGGING
UP, & LEAN CHEST
FORWARD, NOT JUST
DOWN
ROUND
SHOULDERS &
STRONG CHEST
RIGHT
TRIANGLE &
SHOULDER
BLADE
RETRACTION
6
1
MIN
EXTERNALLY ROTATE
SHOULDERS, SQUEEZE
SHOULDER BLADES
BACK & DOWN
SCAPULA
DEPRESSION
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
9
1-2
MIN
PROUD CHEST,
RETRACT SHOULDER
BLADES BACK &
DOWN, WRIST OVER
ELBOW
CHEST, PROUD
POSTURE &
ROUND
SHOULDERS
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
SQUEEZE ELBOWS
CLOSE TO BODY,
LOWER BAR BELOW
SPORTS BRA
TRICEPS &
FRONT OF
SHOULDERS
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
C1: CLOSE GRIP
BENCH
3
8, 8, 12
9
1
MIN
D1: LATERAL
RAISES DROP
SET INTO FRONT
RAISES
4
12+8
9
0
RETRACT SHOULDER
BLADES, PROUD CHEST
& AVOID SHRUGGING UP
ROUND
SHOULDERS
SHOULDER
BLADE
RETRACTION
D2: CLOSE GRIP
PUSH UPS ON
BENCH
4
F
*AIM FOR
10*
9
2
MIN
RETRACT SHOULDERS,
ELBOWS 45 DEGREES
FROM BODY
TRICEPS
SHOULDER
BLADE
RETRACTION
E1: REVERSE
FLYS ON
PEC DEC
4
15, 15,
12, 12
9
0
RETRACT & DEPRESS
SHOULDER BLADES
UPPER BACK
SHOULDER
BLADE
RETRACTION
SHOULDER BLADES
BACK, ELBOWS
FORWARD, SQUEEZE AT
BOTTOM & FLEX PINKY
BACK TOWARDS BUTT
TRICEPS &
REAR DELTS
SHOULDER
BLADE
RETRACTION
E2: TRICEP ROPE
PUSHDOWNS
4
12+10
9
20
SEC
F1: SHADOW
BOX
1
5 MIN
6
0
KEEP PRACTICING, I
KNOW IT’S HARD AND
AWKWARD BUT YOU
GOT THIS
BOXING SKILLS
LOOK UP ON
YOUTUBE
SPEED BAG
TUTORIAL
9
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT OR FREESTYLE
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
-
G1: HEAVY BAG
M O M O M U SCL E
3
3 MIN
THE FI G HTER
WEEK 2 DAY 4
FULL BODY
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
ABS
HOLLOW
ROCK
BUTT
HIP LOADING
A1: HOLLOW
ROCKS
3
20
8
0
POINT TOES, ROUND
LOWER BACK, GET
SHOULDERS OFF
FLOOR. PUT ARMS BY
HIPS OR OVERHEAD
FOR ADVANCED
A2: BARBELL
GLUTE BRIDGES
3
12+ 15
PULSE
REPS
8
1
MIN
INITIATE BY
SQUEEZING BUTT,
CHIN TUCKED, AND
PUSH FROM HEELS
B1: PAUSE DB
BULGARIAN
SPLIT SQUAT
INTO JUMPING
BULGARIAN
SQUAT
3
8 HEAVY
EACH LEG
+
4-6
JUMPING
9
0
SIT HIPS BACK, NOT
KNEES FORWARD. PAUSE
BUTT, POWER &
AT THE BOTTOM FOR 1 SEC
FAT BURNER
THEN PUSH FROM THE
HEEL TO STAND
HIP LOADING
B2: EZ-BAR
CURLS
3
10+8
9
30
SEC
KEEP THE BICEPS
MOVING, ELBOWS
FORWARD,
SHOULDERS BACK
BICEP VEINS
SHOULDER
BLADE
RETRACTION
LOWER BACK &
HAMSTRINGS
HIP LOADING
C1: GOOD
MORNINGS
W/BARBELL
3
12, 10, 10
8
0
BRACE ABS, STIFF SPINE,
SLIGHTLY BEND KNEES
AND SIT HIPS BACK TO
STRETCH HAMSTRINGS
& CHALLENGE LOWER
BACK
C2: DB SKULL
CRUSHERS
3
15, 12,
10+8
9
30
SEC
RETRACT SHOULDER
BLADES, KEEP ELBOWS
IN PLACE, LOWER SLOW
TRICEPS
SHOULDER
BLADE
RETRACTION
D1: ROPE BICEP
CURLS
4
10-12
8
0
SHOULDERS BACK,
ELBOWS FORWARD
BICEPS
SHOULDER
BLADE
RETRACTION
D2: ROPE
TRICEP PUSH
DOWNS
4
10-12
8
20
SEC
MIND MUSCLE
CONNECT TO TRICEPS,
FLEX PINKY OUT AT
BOTTOM
TRICEPS
SHOULDER
BLADE
RETRACTION
E1: 500 M ROW
30 BURPEES
30 THRUSTERS
W/BAR
1
NOTE
TIME
9
0
COMPLETE AS FAST
AS POSSIBLE
FAT BURNER
M O M O M U SCL E
THE FI G HTER
-
+03
WEEK 3
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
LEGS
WEEK 3 DAY 1
A1: SUMO
DEADLIFTS
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
2
65%
MIN
RETRACT SPINE AKA
ARCH YOUR BACK,
BIG BREATH IN BELLY
& DRIVE LEGS INTO
GROUND
TURTLE SHELL
ABS, LOWER
BACK &
HAMSTRINGS
FLAT BACK &
BRACE ABS
TUCK YOUR CHIN
AND RIB CAGE
DOWN, PUSH KNEES
OUT & DRIVE FROM
HEELS
BUTT
BUILDING
-
3
7
B1: BARBELL
HIP THRUST
3
12+ 10
PULSE
REPS
9
2
MIN
C1: SISSY
SQUATS
3
15
*MAX REPS*
9
0
KEEP CHEST UP, DRIVE
HIPS FORWARD, &
SQUEEZE QUADS AT TOP
TEAR DROP
QUADS
-
C2: SEATED
LEG CURLS
3
10-12
8
30
SEC
SQUEEZE FROM
HAMSTRINGS,
CONTROL NEGATIVE
DEVELOPED
HAMSTRINGS
-
D1: STANDING
CALF RAISE
3
10
9
0
SLOW NEGATIVE,
SQUEEZE ALL THE WAY
UP & HOLD FOR A
SECOND
CUT CALVES
-
D2: WALKING
LUNGES
3
30
8
45
SEC
STEP WIDE, SIT HIP
BACK & CHEST UP
CUT LEGS
HIP LOADING
E1: JUMP ROPE
1
5 MIN
7
0
QUICK REACTION,
SMALL HOPS, WRISTS
MOVE THE ROPE, NOT
ELBOWS
REACTION
SPEED & FAT
BURNER
-
F1: SHADOW
BOX
1
2 MIN
8
30
SEC
WORK FOOT WORK,
WORK COMBOS SUCH
AS 1 - 1 - 2, 1 - 2, 1 - 2 - 3
BOXING
SKILLS
-
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH
SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT UNTIL 10 MIN UP
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
-
G1: HEAVY BAG
M O M O M U SCL E
3
3 MIN
9
THE FI G HTER
PULL
A1: TWO CABLES
HANDLES FOR
STRAIGHT ARM
PUSH DOWN
WEEK 3 DAY 2
A2: SIDE FACING
STRAIGHT ARM
CABLE HANDLE
SETS REPS
4
10
4
8 EACH
SIDE
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
LATS
SHOULDER
BLADE
RETRACTION
8
0
WITH TWO SEPARATE CABLE
HANDLES, LET LATS STRETCH,
THEN SQUEEZE ARMPITS TO
PUSH HANDLES DOWN
TOWARDS HIPS
8
45
SEC
TURN PERPENDICULAR TO
CABLE, SQUEEZE FROM LAT
& PUSH HANDLE DOWN
TOWARDS HIP. FOCUS ON LAT
SQUEEZE
LATS
SHOULDER
BLADE
RETRACTION
LEAN BACK,
SQUEEZE ELBOWS
DOWN INTO HIPS &
HOLD AT BOTTOM
FOR 3 SEC
LATS
SHOULDER
BLADE
RETRACTION
A3: PAUSE
UNDERHAND
PULLDOWN
4
10
9
30
SEC
B1: DB PULL
OVER
4
15, 12,
10+8,
10+8
9
0
STRETCH LATS, SLOW
NEGATIVE, PUSH
THROUGH LATS/
ELBOWS TO FOREHEAD
WIDE BACK
SHOULDER
BLADE
RETRACTION
B2: BENT OVER
SEATED WIDE
GRIP ROWS
4
12
8
30
SEC
SQUEEZE BETWEEN
SHOULDER BLADES &
RAISE ELBOWS UP &
WIDE
UPPER BACK
SHOULDER
BLADE
RETRACTION
9
0
SQUEEZE DB FROM
BELOW SHOULDER TO
HIP FOR 6 THEN PULL DB
FROM BELOW SHOULDER
TO SPORTS BRA AREA
LATS &
RHOMBOIDS
SHOULDER
BLADE
RETRACTION
SLOW NEGATIVE TO
STRETCH ABS, CRUNCH
BELLY BUTTON IN & SIT
UP TOWARDS CEILING,
NOT JUST FORWARD
ABS
HOLLOW
ROCK
C1: DB ROW LAT
FOCUS INTO
RHOMBOID
FOCUS
4
6, 6
C2: SIT UPS ON
EXERCISE BALL
4
15
8
30
SEC
D1: SPIDER
CURLS
4
12
9
0
WITH ELBOWS BELOW
SHOULDERS, SQUEEZE
BICEPS TO RAISE
WEIGHT. SLOW TEMPO
BICEPS
-
D2: FRONT
RAISES FACING
ON INCLINE
BENCH
4
12
8
30
SEC
LAYING FORWARD ON
INCLINE BENCH, RAISE
5LB DBS FROM HIP TO
ABOVE SHOULDERS
FRONT
DELTOIDS
SHOULDER
BLADE
RETRACTION
SHOULDER
BLADE
RETRACTION
HOLLOW
ROCK
E1: ROPE CURLS
3
12+10
9
0
PUSH ELBOWS IN FRONT
OF TORSO, LOCK INTO
PLACE & SQUEEZE BICEPS BICEPS
TO PULL ROPE TO
SHOULDER HEIGHT
E2: OBLIQUE
KNEE UPS ON
DIP BAR
3
8 EACH
SIDE
9
30
SEC
MIND MUSCLE CONNECT
TO ABS TO PULL LEGS UP
TO BELLY BUTTON
M O M O M U SCL E
THE FI G HTER
ABS
WEEK 3 DAY 3
PUSH
SETS REPS
A1: BENCH
PRESS
5
5
B1: KNEELING
ONE ARM DB
PRESS
3
12 EACH
ARM
B2: CLOSE GRIP
BENCH
C1: DIPS (ADD
ASSISTANCE OR
WEIGHT IF
POSSIBLE)
3
3
10
6-10
VIDEO
REFERENCE
RPE REST
NOTES
PURPOSE
2
70%
MIN
TUCK ELBOWS AT 45
DEGREES & SQUEEZE
YOUR SHOULDERS
BLADES
RIGHT
STRONG CHEST, TRIANGLE &
SHOULDERS &
SHOULDER
TRICEPS
BLADE
RETRACTION
8
30
SEC
SQUEEZE SHOULDERS
BACK, DRIVE ELBOWS
UNDER WRISTS
BOULDER
SHOULDERS
SHOULDER
BLADE
RETRACTION
8
1
MIN
SQUEEZE ELBOWS
CLOSE TO BODY,
RETRACT SCAPULA,
FISTS PUNCHING UP
TRICEPS &
STRIATED
FRONT
SHOULDERS
RIGHT
TRIANGLE &
SHOULDER
BLADE
RETRACTION
8
0
SQUEEZE BUTT, TUCK
RIBS AND TRY TO
MAINTAIN THAT
POSITION AS LONG AS
POSSIBLE. THEN GO
INTO BACK EXTENSION
BUTT, LOWER
BACK &
POSTURE
TUCK YOUR
ELBOWS AT 45
DEGREES, LEAN
YOUR TORSO
FORWARD, KEEP
SCAPULA
RETRACTED
REMOVE THE ARCH IN
BACK, CRUNCH BELLY
BUTTON, & LIFT WITH
ABS, NOT HIPS. GO
SLOW.
LOWER ABS
HOLLOW
ROCK
C2: LYING LEG
LIFT
3
15
8
1
MIN
D1: DB LATERAL
RAISE
3
15, 12,
12+8
8
0
RETRACT SHOULDERS,
TILT DB SO THUMB
COMES UP
ROUNDER SIDE
SHOULDERS &
TIGHT WAIST
SHOULDER
BLADE
RETRACTION
D2: DB SKULL
CRUSHERS
3
15, 12,
10+8
8
45
SEC
LOWER BEHIND THE
FOREHEAD, EXTEND UP
& FLEX TRICEPS
TRICEPS
RIGHT
TRIANGLE
9
90
SEC
TALL POSTURE,
RETRACT SHOULDER
BLADES, PULL HANDLE
TO BELLY BUTTON
FAT BURNER
RIGHT
TRIANGLE &
SHOULDER
BLADE
RETRACTION
E1: ROW ERG
AS FAST AS
POSSIBLE
M O M O M U SCL E
4
300M
THE FI G HTER
FULL BODY
WEEK 3 DAY 4
A1: STIFF LEG
SUMO DEADLIFT
SETS REPS
2
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
8
65%
2
MIN
RETRACT SPINE, BIG
BREATH IN BELLY, & PUSH
HIPS BACK AS YOU BEND
TURTLE SHELL
ABS, LOWER
BACK &
FLAT BACK &
BRACE ABS
90
55%
SEC
KEEP CHEST ABOVE HIPS
AS YOU DRIVE LEGS INTO
THE GROUND, EXPLODE
& SHRUG THE WEIGHT
UP ABOVE HIPS
TRAPS, LEG
POWER, &
LOWER BACK
FLAT BACK
HIP LOADING
B1: CLEAN
PULLS
3
10
C1: LEG PRESS
4
20, 15,
10, 10
8
2
MIN
FEET HIGH & WIDE,
CORE BRACED,
KNEES PRESS OUT.
LEGS
D1: NEUTRAL
GRIP PULL
DOWN
3
15, 12+8,
12+8
8
75
SEC
SQUEEZE ELBOWS
CLOSE TO RIB CAGE,
PROUD CHEST AT
BOTTOM
SHOULDER
WIDER BACK &
BLADE
TIGHTER WAIST
RETRACTION
E1: MILITARY
PRESS
3
8, 5, 5+8
8
75
SEC
PROUD CHEST, RETRACT
SHOULDER BLADES, PLACE
ELBOWS UNDER THE BAR &
DRIVE THE HEAD THROUGH
THE BAR AS YOU PRESS
ROUND, FULL
SHOULDERS
SHOULDER
BLADE
RETRACTION
BACK OF ARMS
RIGHT
TRIANGLE &
SHOULDER
BLADE
RETRACTION
SHOULDER
BLADE
RETRACTION
12+8
9
0
SHOULDERS BACK,
ELBOWS LOCK IN PLACE,
& PINKY FLEXES OUT
3
1 MIN
8
30
SEC
TALL POSTURE, CORE
ENGAGED, & AVOID
SWAYING SIDE TO SIDE
ROUND
SHOULDERS,
DEVELOPED
TRAPS, &
FOREARMS
3
10
7
0
CRUNCH BELLY
BUTTON INTO SPINE
6-PACK
-
LOWER ABS
-
F1: TRICEP PUSH
DOWNS
3
F2: HEAVY KB
FARMER CARRY
D1: WRIST TO
KNEE CRUNCH
D2: LYING LEG
LIFT
3
10
8
0
DO NOT LET THE LOWER
BACK ARCH AND LEAVE THE
GROUND. LIMIT RANGE OF
MOTION TO CREATE
CONSTANT TENSION
D3: ANKLE
BITERS
3
20
8
0
SQUEEZE YOUR
OBLIQUES
OBLIQUES
-
D4: RUSSIAN
TWISTS (BUT
PUNCH
TOWARDS
GROUND)
3
20
8
0
REPEAT CIRCUIT 3 TIMES.
TALL CHEST, LEAN BACK
SLIGHTLY, BELLY BUTTON
DRAWN IN
ALL THE ABS
-
M O M O M U SCL E
THE FI G HTER
+04
WEEK 4
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
WEEK 4 DAY 1
LEGS
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
TURTLE SHELL
ABS & STRONG
LEGS
HIP LOADING
HAMSTRINGS & BRACE ABS &
LOWER BACK
FLAT BACK
A1: BOX SQUAT
4
5
75%
2
MIN
SIT HIPS BACK TO BOX,
LET GO OF TENSION IN
LEGS BUT KEEP CORE &
LOWER BACK
ABSOLUTELY BRACED &
TIGHT
B1: STIFF LEG BB
DEADLIFT
3
12
6
90
SEC
REACH HIPS BACK &
STRETCH
HAMSTRINGS
STEP MEDIUM LENGTH
STRIDES BUT WIDE STEPS,
UNDER BUTT &
SIT HIP STRAIGHT DOWN,
LEGS
NOT PUSHING WEIGHT
FORWARD
C1: DB WALKING
LUNGES
2
20 TOTAL
9
1-2
MIN
D1: LEG
EXTENSIONS
3
15, 12,
10+6
8
0
SQUEEZE FROM QUADS,
DON’T JUST KICK THE
LEGS UP
TEAR DROP
QUADS
-
D2: LYING
HAMSTRING
CURLS
3
15, 12,
10+6
8
45
SEC
SLOW NEGATIVE,
SQUEEZE HAMSTRINGS
TO CURL WEIGHT
HAMSTRINGS
-
E1: 45 DEGREE
BACK
EXTENSIONS
w/BENT KNEE
AT TOP
3
15 w/30
SEC HOLD
AT TOP ON
LAST REP
8
0
SQUEEZE BUTT, TUCK
RIBS AND TRY TO
MAINTAIN THAT
POSITION AS LONG AS
POSSIBLE. THEN GO
INTO BACK EXTENSION
BUTT, LOWER
BACK &
POSTURE
E2: LEG RAISES
ON DIP BAR
3
10-12
8
45
SEC
SLOW & CONTROLLED,
CRUNCHING ABS,
PUSHING HIPS
FORWARD AS YOU LIFT
LOWER ABS &
SHOULDERS
-
F1: AIR DYNE
8
20 SEC
MAX
EFFORT
10
45
SEC
USE THE ARMS AND
ENGAGE THE CORE
FAT BURNER
-
3
3 MIN
9
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT UNTIL 10 MIN UP
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
-
HIP LOADING
BRACE ABS
OR
F1: HEAVY BAG
M O M O M U SCL E
THE FI G HTER
PULL
RPE REST
PURPOSE
BOULDERING
BACK & CABLES BRACE ABS,
FOR LOWER
FLAT BACK
BACK
2
MIN
ACTIVATE LATS, FLAT
BACK, USE STRAPS &
BELTS AS NEEDED
8
30
SEC
THUMB FLARES OUT AT
THE BOTTOM OF REP,
SQUEEZE ARMPIT,
DEPRESS SCAPULA
3
15, 12,
10+12
9
90
SEC
D1: WIDE GRIP
LAT PULLDOWN
4
15, 12, 10,
8+10
9
D2: ROPE
UPRIGHT ROW
4
12
E1: DB
PULL OVER
4
E2: DB
CONCENTRATION
CURL
4
4
10, 10, 5, 5
3
12-15
EACH ARM
C1: UNDER HAND
SMITH MACHINE
ROW
B1: 1-ARM LAT
ROW (HIGH
CABLE SETTING)
VIDEO
REFERENCE
NOTES
8
A1: RACK PULL
(BELOW KNEE)
WEEK 4 DAY 2
SETS REPS
WIDE BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
SQUEEZE BAR BACK
TOWARDS BELLY
BUTTON, EXTREMELY
STIFF LOWER BACK
THICKER BACK
FLAT BACK,
BRACE ABS, &
SHOULDER
BLADE
RETRACTION
0
SLIGHTLY LEAN BACK,
CONTROLLED REPS,
USE STRAPS AS
NEEDED
WIDE BACK
SHOULDER
BLADE
RETRACTION
8
30
SEC
TALL POSTURE,
SHOULDERS BACK, &
ELBOWS OUT
ROUND
SHOULDERS &
TRAPS
SHOULDER
BLADE
RETRACTION
8+10
9
0
STRETCH LATS, SLOW
NEGATIVE, PUSH
THROUGH LATS/
ELBOWS TO FOREHEAD
WIDE BACK
SHOULDER
BLADE
RETRACTION
8-10
9
30
SEC
ELBOW PINNED
AGAINST THIGH,
SUPINE GRIP
BICEP PEAK
-
FULL STRETCH AT
BOTTOM, SQUEEZE AT
TOP FOR 1 SEC, LOWER
SLOW. PULL UP
TOWARDS FOREHEAD
BICEPS
SHOULDER
BLADE
RETRACTION
F1: ROPE BICEP
CURL
3
8+10
9
45
SEC
G1: SHADOW
BOX
1
4 MIN
6
0
WORK SPEED &
COORDINATION
BOXING SKILLS
-
9
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
-
H1: HEAVY BAG
M O M O M U SCL E
3
3 MIN
THE FI G HTER
WEEK 4 DAY 3
PUSH
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
A1: HAMMER
STRENGTH
PRESS MACHINE
5
15, 12, 10, 8,
6+8
8
90
SEC
SHOULDER WIDTH
GRIP, SCAPULA BACK
& DOWN, ELBOWS
UNDER WRIST
UPPER CHEST,
TRICEPS, &
FRONT
SHOULDERS
SHOULDER
BLADE
RETRACTION
B1: DECLINE DB
BENCH PRESS
5
15, 12, 10,
8, 6+8
8
90
SEC
KEEP YOUR SCAPULA
DEPRESSED &
RETRACTED
LOWER CHEST,
TRICEPS &
FRONT
SHOULDERS
SHOULDER
BLADE
RETRACTION
ROUND
LATERAL
SHOULDERS &
TIGHTER WAIST
SHOULDER
BLADE
RETRACTION
C1: LEANING
CABLE LATERAL
RAISES
4
10-12
9
0
SHOULDER BLADES
BACK, FOCUS ON
SQUEEZING THE
LATERAL DELT TO
MOVE THE WEIGHT
C2: CABLE
FRONT RAISES
4
12
9
1
MIN
EXHAUST THE
SHOULDER AFTER THE
LATERAL RAISES
ROUND,
VASCULAR
FRONT
SHOULDERS
SHOULDER
BLADE
RETRACTION
4
15, 12, 10,
8+8
9
0
PUSH HIPS BACK,
UPRIGHT TORSO,
ELBOWS FORWARD, &
SQUEEZE FROM
TRICEPS
HORSESHOE
TRICEPS
RIGHT
TRIANGLE
D2: WEIGHTED
CABLE
CRUNCHES
4
15, 15,
12+12,
12+12
9
30
SEC
ROUND LOWER BACK,
CRUNCH BELLY
BUTTON, & DON’T
PUSH HIPS BACK
TOWARDS FEET
ABS
HOLLOW
ROCK
E1: JUMP ROPE
1
5 MIN
7
0
QUICK REACTION,
SMALL HOPS, WRISTS
MOVE THE ROPE,
NOT ELBOWS
REACTION
SPEED & FAT
BURNER
-
F1: SPRINTS
8 INCLINE
6-7 SPEED
6
30S ON,
30S REST
7
30
SEC
SOFT LANDING, TALL
POSTURE, RELAXED
SHOULDERS, & HEEL
TO BUTT
FAT BURNER &
FAST TWITCH
FIBERS IN LEGS
-
D1: TRICEP ROPE
PUSH DOWN
M O M O M U SCL E
THE FI G HTER
FULL BODY
WEEK 4 DAY 4
A1: SNATCH GRIP
PULLS WITH
BARBELL
SETS REPS
NOTES
PURPOSE
VIDEO
REFERENCE
9
2
MIN
USE LEG DRIVE
TO LIFT, THEN SHRUG
& EXTEND HIPS
TO SHRUG BAR
ABOVE HIP
TRAPS
& POWER
FLAT BACK &
BRACE ABS
MAKE DIAMOND WITH
HANDS, LOWER SLOW.
USE INCLINE BENCH IF
MEDICINE BALL TOO
DIFFICULT
TRICEPS
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
RPE REST
4
5
B1: MEDICINE
BALL PUSH UPS
2
MAX
EFFORT
9
90
SEC
C1: BARBELL
CURLS
4
8+8
9
1
MIN
KEEP THE BICEPS
MOVING, ELBOWS
FORWARD,
SHOULDERS BACK
BICEP VEINS
SHOULDER
BLADE
RETRACTION
D1: DB
CONCENTRATION
CURL
4
15, 12, 10,
8+8
9
0
ELBOW PINNED
AGAINST THIGH,
SUPINE GRIP
BICEP PEAK
-
D2: DIPS *USE
MACHINE IF
NEEDED OR ADD
WEIGHT IF
POSSIBLE*
4
15, 12, 10,
8+8
8
30
SEC
MAINTAIN MORE
UPRIGHT TORSO, MIND
MUSCLE CONNECTION
W/TRICEPS
TRICEPS
SHOULDER
BLADE
RETRACTION
E1: REVERSE
GRIP EZ-BAR
CURL
3
15
9
0
PUSH ELBOWS
FORWARD AS YOU
CURL, FOCUS ON
FOREARM SQUEEZE
THICKER
FOREARMS &
BICEPS
SHOULDER
BLADE
RETRACTION
9
30
SEC
LOWER THE DB NEAR
FOREHEAD, KEEP
ELBOWS PINNED IN
PLACE, PUSH EACH SET
TO FAILURE
TRICEPS
SHOULDER
BLADE
RETRACTION
9
2
MIN
WORK ON BREATHING &
HIP POWER
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
E2: DB SKULL
CRUSHERS
F1: FREESTYLE
HEAVY BAG
M O M O M U SCL E
3
12-15
5
2 MIN
ROUNDS
THE FI G HTER
-
+05
WEEK 5
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
WEEK 5 DAY 1
LEGS
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
A1: BANDED
LATERAL WALK
1
5
MIN
6
0
KNEES OUT, TOES
FACING FORWARD,
CHEST VERTICAL
SIDE BUTT
B1: SUMO RACK
PULL
5
10, 8, 5,
5, 5
8
1-2
MIN
TOES FLARED OUT, SIT
WEIGHT BACK, DRIVE
FROM LEGS, SQUEEZE
BUTT HARD AT TOP
BUTT, LOWER
BACK, & ABS
FLAT BACK &
BRACE ABS
C1: SMITH
MACHINE SUMO
SQUAT
3
15, 12, 10
8
1-2
MIN
SPREAD EARTH WITH
FEET, CORE BRACED,
SQUEEZE BUTT
BUTT, INNER
THIGHS
HIP LOADING
D1: LEG
EXTENSIONS
4
15, 12, 10,
8+8
9
0
SQUEEZE FROM QUADS
TEAR DROP
QUADS
-
D2: BACK
EXTENSIONS
4
15, 12, 10,
8+8
8
60
SEC
ADD WEIGHT EACH
SET. SQUEEZE FROM
BUTT & HAMSTRINGS
TO RISE UP
LOWER BACK
& BUTT
FLAT BACK
E1: LYING LEG
LIFTS
3
15-20
8
0
REMOVE THE ARCH IN
BACK, CRUNCH BELLY
BUTTON, & LIFT WITH
ABS, NOT HIPS
LOWER ABS
HOLLOW
ROCK
E2: JUMP ROPE
3
3 MIN
8
0
SMALL HOPS, TALL
POSTURE, SLAP ROPE
DOWN TOWARDS FLOOR
W/WRISTS
FAT BURNER
-
M O M O M U SCL E
THE FI G HTER
-
PULL
A1: STRAIGHT
ARM PUSHDOWN
W/STRAIGHT
BAR
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
8
0
RETRACT & DEPRESS
SCAPULAS, SQUEEZE
ARMPITS & PUSH
BAR DOWN
TOWARDS HIPS
WIDE BACK
SHOULDER
BLADE
RETRACTION
8
30
SEC
RETRACT SCAPULA
EACH REP, FULL
STRETCH ON LATS
AT BOTTOM,
ENGAGE CORE
THICK BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
THICKER BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
4
15, 12, 10,
8+8
4
15, 12, 10,
8+8
B1: BENT OVER
ROW W/EZ
CURL BAR
4
15, 12, 10,
8+8
8
0
SQUEEZE FROM
SHOULDER BLADES,
ELBOWS CLOSE TO BODY,
PULL TO BELLY BUTTON
B2: DB PULL
OVER
4
15, 12, 10,
8+8
9
1
MIN
STRETCH LATS, SLOW
NEGATIVE, PUSH
THROUGH LATS/
ELBOWS TO FOREHEAD
WIDE BACK
SHOULDER
BLADE
RETRACTION
8
90
SEC
FOCUS ON SQUEEZING
IN BETWEEN SHOULDER
BLADES EACH REP,
THEN CLOSE GRIP &
SQUEEZE ARM PITS &
DEPRESS SCAPULA
UPPER BACK
SHOULDER
BLADE
RETRACTION
9
90
SEC
PULL CHEST AWAY
FROM BENCH AT TOP
THICK BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
ROUND
SHOULDERS,
DEVELOPED
TRAPS, &
FOREARMS
SHOULDER
BLADE
RETRACTION
A2: LOW CABLE
ROW W/D-RING
WEEK 5 DAY 2
SETS REPS
C1: WIDE ELBOW
MACHINE ROW
INTO CLOSE
GRIP ROW
D1: INCLINE
BENCH
SUPPORT DB
ROWS
3
12, 8
4
15, 12, 10,
8+8
E1: HEAVY KB
FARMER CARRY
2
1
MIN
8
1
MIN
TALL POSTURE, CORE
ENGAGED, & AVOID
SWAYING SIDE TO SIDE
F1: JUMP ROPE
1
3
MIN
7
0
QUICK REACTION,
SMALL HOPS, WRISTS
MOVE THE ROPE,
NOT ELBOWS
REACTION
SPEED & FAT
BURNER
-
2
MIN
COMBO 1 - 2 FOR 10 REPS
3 FOR 10 REPS EACH SIDE
1 - 1 - 2 FOR 10 REPS
1 - 2 - 3 FOR 10 REPS
REPEAT OR FREESTYLE
FOCUS ON POWER
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
-
G1: HEAVY BAG
M O M O M U SCL E
5
2
MIN
9
THE FI G HTER
WEEK 5 DAY 3
PUSH
SETS REPS
RPE REST
VIDEO
REFERENCE
NOTES
PURPOSE
TUCK ELBOWS AT 45
DEGREES, KEEP
SCAPULA
RETRACTED &
DEPRESSED
STRONG CHEST, SHOULDER
TRICEPS, &
BLADE
SHOULDERS
RETRACTION
A1: BENCH
PRESS
3
8
7
2
MIN
B1: ARNOLD
PRESS
3
12
9
1-2
MIN
BOULDER
EXTERNALLY ROTATE AS
YOU LOWER THE WEIGHT. SHOULDERS
SHOULDER
BLADE
RETRACTION
C1: MILITARY
PRESS INTO
PUSH PRESS
3
4, 4
75%
90
SEC
FIRST 4 PRESS STRICT,
THEN 4 REPS W/LEG
DRIVE
STRONG
SHOULDERS
SHOULDER
BLADE
RETRACTION
D1: MACHINE
LATERAL RAISE
4
15, 12, 10,
8+8
8
0
FOCUS ON SLOW
NEGATIVE & STRETCH
W/ A STRONG SQUEEZE
AT TOP
LATERAL
SHOULDERS &
TIGHT WAIST
SHOULDER
BLADE
RETRACTION
D2: TRICEP
V-BAR PRESS
DOWN
4
15, 12, 10,
8+8
9
45
SEC
SQUEEZE ELBOWS JUST
IN FRONT OF RIB CAGE,
HIPS BACK, CHEST UP
TRICEPS
SHOULDER
BLADE
RETRACTION
E1: CLOSE GRIP
CABLE CRUNCH
3
10
8
0
MIND MUSCLE
CONNECTION
CRUNCH ABS
TURTLE SHELL
ABS
-
E2: DB LATERAL
RAISES
3
10-12
8
1
MIN
FOCUS ON SQUEEZING
THE LATERAL DELT TO
MOVE THE WEIGHT
ROUND,
VASCULAR
LATERAL
SHOULDERS
SHOULDER
BLADE
RETRACTION
F1: BATTLE
ROPES
3
30 SEC
MAX
EFFORT
10
0
TIGHT CORE
DEFINED ARMS
& FAT BURNER
F2: V-UPS
3
10
8
1
MIN
DRAW IN BELLY BUTTON,
STRAIGHT LEGS,
& POINT TOES
CORE
ABS & POSTURE BRACING
M O M O M U SCL E
THE FI G HTER
-
FULL BODY
WEEK 5 DAY 4
A1: HIGH HANG
CLEAN HIGH
PULL
SETS REPS
RPE REST
PURPOSE
90
SEC
SMALL DIP, KNEES OUT,
DRIVE FROM HIPS, &
DRAG BAR UP BELLY W/
ELBOWS HIGH & WIDE
TRAPS
-
SQUEEZE ELBOWS CLOSE TO
BODY, LOWER BAR BELOW
SPORTS BRA, & CREATE A
PROUD CHEST THROUGHOUT
THE MOVEMENT
TRICEPS
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
3
10
B1: CLOSE GRIP
BENCH PRESS
4
15, 12, 10,
8+8
9
0
B2: EZ-BAR
CURLS WIDE
INTO NARROW
4
10, 10
9
1
MIN
ARC THE BAR
FORWARD, NOT
JUST UP
BICEP VEINS
SHOULDER
BLADE
RETRACTION
C1: SUPINE
CURLS INTO
ACROSS THE
CHEST CURLS
4
12, MAX
EFFORT
9
0
KEEP THE BICEPS
MOVING, ELBOWS
FORWARD,
SHOULDERS BACK
BICEP VEINS
SHOULDER
BLADE
RETRACTION
C2: CABLE FLYS
3
12+10
7
1
MIN
SQUEEZE FROM CHEST,
FLICK WRISTS UP AT
END OF REP
CHEST
SHOULDER
BLADE
RETRACTION
9
0
SHOULDER BLADES
BACK, ELBOWS
FORWARD, SQUEEZE AT
BOTTOM & FLEX PINKY
BACK TOWARDS BUTT
TRICEPS &
REAR DELTS
SHOULDER
BLADE
RETRACTION
RETRACT SHOULDER
BLADES, KEEP ELBOWS
IN PLACE, LOWER DBS
SLOW JUST BEHIND
FOREHEAD
TRICEPS
SHOULDER
BLADE
RETRACTION
D1: SPIDER
CURLS
3
12+8
9
VIDEO
REFERENCE
NOTES
D2: DB SKULL
CRUSHERS
3
12
8
1
MIN
E1: WRIST TO
KNEE CRUNCH
3
10
7
0
CRUNCH BELLY
BUTTON INTO SPINE
6-PACK
-
LOWER ABS
-
E2: LYING LEG
LIFT
3
10
8
0
DO NOT LET THE LOWER
BACK ARCH AND LEAVE THE
GROUND. LIMIT RANGE OF
MOTION TO CREATE
CONSTANT TENSION
E3: ANKLE
BITERS
3
20
8
0
SQUEEZE YOUR
OBLIQUES
OBLIQUES
-
D4: RUSSIAN
TWISTS (BUT
PUNCH
TOWARDS
GROUND)
3
20
8
30
SEC
REPEAT CIRCUIT 3 TIMES.
TALL CHEST, LEAN BACK
SLIGHTLY, BELLY BUTTON
DRAWN IN
ALL THE ABS
-
M O M O M U SCL E
THE FI G HTER
+06
WEEK 6
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
WEEK 6 DAY 1
LEGS
SETS REPS
RPE REST
VIDEO
REFERENCE
NOTES
PURPOSE
DO ASSISTED PULL
UPS IF NEEDED
BENCHMARK
-
MAX PLANK
HOLD
MAX PUSH UPS
ON BENCH
MAX PULL UPS
-
COMPARE
TO WEEK 1
-
-
A1: SUMO
DEADLIFT
4
8
9
2
MIN
SQUEEZE FROM
ELBOWS, PROUD CHEST
AT BOTTOM
WIDER BACK &
TIGHTER WAIST
SHOULDER
BLADE
RETRACTION
TURTLE SHELL
ABS & STRONG
LEGS
HIP LOADING
B1: TEMPO BOX
SQUAT
3
4
8
2
MIN
4 SEC NEGATIVE TEMPO, SIT
HIPS BACK TO BOX, LET GO
OF TENSION IN LEGS BUT
KEEP CORE & LOWER BACK
ABSOLUTELY BRACED &
TIGHT. EXPLODE QUICKLY UP
C1: PAUSE
BARBELL HIP
THRUST
4
10, 10, 8,
8+10
8
1
MIN
3 SEC PAUSE AT TOP,
TUCK CHIN & RIB CAGE
BUTT &
HAMSTRING
-
D1: SISSY
SQUATS
5
10+5 BW
9
0
ADD 10-25LB PLATE,
HOLD CLOSE TO CHEST,
& KEEP CHEST HIGH AS
YOU STAND
TEAR DROP
QUADS
-
D2: TEMPO
STANDING
CALF RAISE
5
10
8
45
SEC
DON’T BOUNCE, SLOW
2 SEC NEGATIVE,
STRONG FLEX AT TOP
CALVES
-
E1: JUMPING
LUNGES
3
10 EACH
LEG
8
0
TALL POSTURE,
LOAD HIP
FAT BURNER
HIP LOADING
E2: JUMP ROPE
3
1 MIN
7
0
SMALL HOPS, TALL
POSTURE
FAT BURNER
-
M O M O M U SCL E
THE FI G HTER
WEEK 6 DAY 2
PULL
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
GO SLOW, JUST BELOW THE
KNEE & PROTECT LOWER
BACK. ROUND UPPER BACK AT
BOTTOM, SQUEEZE
SHOULDERS BACK & ELBOWS
BACK AT TOP. FOCUS ON
HARD CONTRACTION AT TOP
THICK STRONG
BACK
BRACE ABS,
SHOULDER
BLADE
RETRACTION
A1: SMITH
MACHINE RACK
PULL JUST
BELOW KNEE
4
15, 12, 10, 8
9
2
MIN
B1: SMITH
MACHINE
SHRUGS
3
15
9
0
HANDS 2 INCHES WIDER
THAN HIP WIDTH, SHRUG UP
& BACK. TEMPO = HOLD AT
TOP FOR 2 SEC AND SLOW
NEGATIVE, FAST POSITIVE
TRAPS
SHOULDER
BLADE
RETRACTION
ISOLATE THE UPPER BACK BY
SQUEEZING BETWEEN THE
SHOULDER BLADES &
MAINTAINING TENSION
THROUGH THE WHOLE SET
UPPER BACK
SHOULDER
BLADE
RETRACTION
B2: BENT OVER
DB HIGH ROWS
3
12
8
45
SEC
C1: SEAL ROWS
4
15, 12, 10,
8+8
8
0
PROUD CHEST, SQUEEZE
FROM SHOULDER
BLADES, ELBOWS CLOSE
TO BODY.
THICKER BACK
90 DEGREE
ELBOW &
SHOULDER
BLADE
RETRACTION
C2: SHRUG
W/25LB PLATE
IN EACH ARM
4
12-15
9
30
SEC
SQUEEZE ELBOWS UP &
BACK. ACT AS TOP OF
SHRUG IS START POSITION.
SLOW NEGATIVE, QUICK
POSITIVE W/HOLD A TOP
TRAPS
SHOULDER
BLADE
RETRACTION
D1: PULL UPS
3
MAX
EFFORT
9
75
SEC
DO ASSISTED OR BW.
V-TAPER &
SQUEEZE FROM ELBOWS,
POSTURE
PROUD CHEST AT TOP
SHOULDER
BLADE
RETRACTION
E1: EZ BAR
CURLS
4
15, 12, 10,
8+8
9
0
STRETCH ALL THE WAY
DOWN, CURL BAR TO 90
DEGREES (HALFWAY UP)
TRICEPS
SHOULDER
BLADE
RETRACTION
F1: WRIST TO
KNEE CRUNCH
3
10
7
0
CRUNCH BELLY
BUTTON INTO SPINE
6-PACK
-
LOWER ABS
-
F2: LYING LEG
LIFT
3
10
8
0
DO NOT LET THE LOWER
BACK ARCH AND LEAVE THE
GROUND. LIMIT RANGE OF
MOTION TO CREATE
CONSTANT TENSION
F3: ANKLE
BITERS
3
10
8
0
SQUEEZE YOUR
OBLIQUES
OBLIQUES
-
D4: RUSSIAN
TWISTS (BUT
PUNCH
TOWARDS
GROUND)
3
20
8
30
SEC
REPEAT CIRCUIT 3 TIMES.
TALL CHEST, LEAN BACK
SLIGHTLY, BELLY BUTTON
DRAWN IN
ALL THE ABS
-
M O M O M U SCL E
THE FI G HTER
PUSH
WEEK 6 DAY 3
A1: BARBELL
BENCH PRESS
SETS REPS
4
3, 3, 3, 8
RPE REST
9
VIDEO
REFERENCE
NOTES
PURPOSE
2
MIN
TUCK ELBOWS AT 45
DEGREES, KEEP
SCAPULA RETRACTED &
DEPRESSED. WORK TO A
HEAVY 3RM, THEN DROP
WEIGHT FOR 8 REPS.
STRONG CHEST, SHOULDER
TRICEPS, &
BLADE
SHOULDERS
RETRACTION
CHEST, PROUD
POSTURE &
ROUND
SHOULDERS
SHOULDER
BLADE
RETRACTION
& RIGHT
TRIANGLE
B1: INCLINE DB
BENCH PRESS
3
15, 12, 8+8
9
0
PROUD CHEST, WRIST
OVER ELBOW, DON’T
PUSH DBS TOGETHER
B2: SEATED
BENT OVER DB
REVERSE FLYS
3
12-15
8
30
SEC
LEAN OVER TO TOUCH
CHEST TO KNEES,
SQUEEZE SHOULDER
BLADES BACK & DOWN
UPPER BACK
SHOULDER
BLADE
RETRACTION
C1: LOW CABLE
FLYS
4
15, 12,
12, 10
9
0
SQUEEZE FROM CHEST,
KEEP ELBOWS
SLIGHTLY BENT & TALL
POSTURE
CHEST &
FRONT
SHOULDERS
SHOULDER
BLADE
RETRACTION
C2: DB BENT
ARM LATERAL
RAISES
4
15, 12, 12+5,
12+5
9
30
SEC
SQUEEZE SHOULDER
BLADES BACK AT TOP
OF REP, EXTEND WEIGHT
W/LATERAL DELTOID
LATERAL
SHOULDERS &
TIGHT WAIST
SHOULDER
BLADE
RETRACTION
D1: OVERHEAD
ROPE TRICEP
EXTENSIONS
4
15, 12, 10,
8+8
9
1
MIN
SHOULDERS BACK,
ELBOWS LOCK IN
PLACE, & PINKY
FLEXES OUT
TRICEPS
SHOULDER
BLADE
RETRACTION
9
1
MIN
LOCK ELBOW OVER
SHOULDER & BRING DB
TO OPPOSITE
SHOULDER.
SLOW TEMPO
TRICEPS
SHOULDER
BLADE
RETRACTION
9
2
MIN
FREESTYLE
FIGHTER BODY,
SELF DEFENSE,
ANGER
MANAGEMENT
& FAT BURNER
E1: DB ACROSS
THE SHOULDER
SKULL
CRUSHERS
F1: HEAVY BAG
M O M O M U SCL E
3
4
12
3 MIN
THE FI G HTER
-
WEEK 6 DAY 4
FULL BODY
SETS REPS
RPE REST
NOTES
PURPOSE
VIDEO
REFERENCE
BUTT, LOWER
BACK &
POSTURE
FLAT BACK
3
15 W/30
SEC HOLD
AT TOP ON
LAST REP
9
45
SEC
SQUEEZE BUTT, TUCK
RIBS AND TRY TO
MAINTAIN THAT
POSITION AS LONG AS
POSSIBLE. THEN GO INTO
BACK EXTENSION
4
5
9
90
SEC
USE LEG DRIVE TO LIFT,
THEN SHRUG & EXTEND
HIPS TO SHRUG BAR
ABOVE HIP
TRAPS &
POWER
FLAT BACK &
BRACE ABS
C1: WOOD
CHOPS
3
15 EACH
SIDE
8
30
SEC
MOVE FROM CORE FIRST,
AVOID SHRUGGING UP,
CONTRACT ABS
THROUGHOUT
MOVEMENT
AB ROTATION
HOLLOW
ROCK
D1: ROPE CURLS
4
15, 12, 10,
8+8
9
0
TALL POSTURE,
SQUEEZE HARD AT TOP
OF REP, FULL STRETCH
AT BOTTOM
BICEPS
SHOULDER
BLADE
RETRACTION
D2: ROPE
OVERHEAD
TRICEP
EXTENSION
4
15, 12, 10,
8+8
9
30
SEC
SHOULDERS BACK,
ELBOWS LOCK IN
PLACE, & PINKY
FLEXES OUT
BACK OF ARMS
& POSTURE
SHOULDER
BLADE
RETRACTION
E1: REVERSE
DB CURLS
3
15
9
0
SQUEEZE FOREARMS,
PUSH ELBOWS
FORWARD
BICEPS
SHOULDER
BLADE
RETRACTION
E2: SINGLE ARM
TRICEP
EXTENSIONS
3
12 EACH
SIDE
9
30
SEC
SHOULDERS BACK,
ELBOWS LOCK IN
PLACE, & PINKY
FLEXES OUT
BACK OF ARMS
& POSTURE
SHOULDER
BLADE
RETRACTION
F1: WEIGHTED
PLANK
4
20 SEC
9
1
MIN
ADD AS MUCH WEIGHT
AS POSSIBLE - WEIGHT
PLATES ON BACK
STRONG CORE
HOLLOW
ROCK
G1: 50 JUMPING TRX
SQUATS
40 BUTTERLY SIT UPS
30 BURPEES
20 PLANK TO
PUSH UP
10 PULL UPS
1
COMPARE
TO WEEK 1
9
0
BENCHMARK COMPLETE
AS FAST AS POSSIBLE
FAT BURNER
A1: 45 DEGREE
BACK
EXTENSIONS W/
BENT KNEE AT
TOP
B1: CLEAN
PULLS
M O M O M U SCL E
THE FI G HTER
-
BABE,
GO EAT.
AUTHOR & CEO, MORGAN OLSON
MO M O M U SCL E
THE PROOF IS IN THE
CHIA PUDDING...
& NUTRITION
SCIENCE.
MoMo[Muscle] is the science-based fitness
resource for women and AFAB individuals.
We reveal effective methods to see results in half
the time. We understand that fat loss isn’t just
about calories. It stems from your hormones, gut
health and body function.
This white coat science will be translated into
easy to understand Babe-Science so you can
start seeing more results today, so you can spend
more time enjoying the Bachelor and wine...or
COD and ice cream. Users choice.
MoMo[Muscle] is for those who want to
understand their body to claim the confidence we
all deserve.
AUTHOR & CEO, MORGAN OLSON
MO M O M U SCL E
“WHAT’S THE GREATER
RISK? LETTING GO OF
WHAT PEOPLE THINK –
OR LETTING GO OF HOW
I FEEL, WHAT I BELIEVE,
AND WHO I AM?”
MO M O M U SCL E
BRENE BROWN
30. 0 4 4 4 ° N , 3 1.2 3 5
MY
STORY
ONCE UPON A TIME,
I LOVED FOOD.
MO M O M U SCL E
2012
2012
THE BEGINNING
T H E F I G HT E R
FO LLO W @MO MO MUS CL E
FAT LOSS ISN’T
JUST A CALORIE
ISSUE
Once upon a time, I loved food. More so the fact I could control myself
with it, not just the taste. This soon became an obsession, so I started
reading Women’s Fitness Magazines to find the right diet.
They suggested a 1,200-calorie diet with English muffins, egg whites, and
yogurts... They promised me a bikini body so I was all for it. On top of this
diet, I started working out daily for 2-3 hours with a lot of intimate time
with the stair master.
I calculated everything. It was just one of the many ways to control my life
and eventually, I learned to release it. I was putting way too much effort
without reaping the benefits, because I wasn’t intentional. This is called
overkill. I knew there had to be a better way. A clear stimulus, gets a clear
result.
However, getting stronger mentally and physically became my mission.
Investing 4+ hours a day in gruelling training sessions put me in a
position to earn two Gold Medals in Olympic Lifting in Rome, Italy, two
gold medals in Powerlifting, and multiple CrossFit competition wins. I’ve
hit a 225lb bench press, 330lb squat, and 335lb deadlift.
Pretty strong for a... anybody (;
M O M O M U SCL E
THE FI G HTER
THINKING
ABOUT HOW
TO HAVE ICE
CREAM &
ABS...
TH E F I G HT E R
FO LLO W @MO MO MUS CL E
FROM
OBSESSION TO
INTELLIGENT
EFFORT.
After pushing my performance to the max, I
decided to switch gears and focus on
aesthetics, rather than total strength. I became
certified as a Nutrition Specialist through the
International Sports Science Association and
began diving deep into gut health, insulin
resistance, hormones, and muscle activation.
It became painfully obvious how much of a gap
there was in the women’s fitness industry
between what actually works and what these
bikini body girls are telling you. So in 2018, I
launched MoMo[Muscle] to give my fellow
women & AFAB babes the tools to see actual
results, the right way.
I’m currently living in Los Angeles, California
my happiest days are spent educating my
AFAB fam in and out of the gym to claim their
confidence by understanding their body.
xx Coach MoMo
M O M O M U SCL E
THE FI G HTER
2012
2012
NOW
THE AFTERMATH.
T H E F I G HT E R
FO LLO W @MO MO MUS CL E
+02
THE
BABE WAY.
L E A N + S T R ON G
WWW.MO MO MUS CL E.CO
+02
PREFACE
THERE’S NO DEBATE
THAT ICE CREAM
*OR WINE* IS ONE OF
THE GREATEST GIFTS
OF LIFE.
What if I told you that you can have your ice
cream and abs? Great. Now that I have your
attention, we’re going to squash the myth that
a fit body is determined by how much chicken
and broccoli you can endure. It turns out there
is a smarter way...
...THE BABE WAY.
TH E F I G HT E R
FO LLO W @MO MO MUS CL E
WELCOME TO
BABE, GO EAT.
Leverage nutrition science to intelligently fuel your
body, so you have more food freedom.
The trend of eating less and working out more has
become the backdrop on ‘how-to’ lose weight.
Yogurt, granola, oatmeal, and nuts are seen as the
holy grail of fitness. But what if those foods were
actually stalling your progress? Wouldn’t you
rather skip the granola so you could gain more
momentum?
To produce results, we first need to optimize your
body. Because it isn’t just the food you eat, but
also how your body reacts, absorbs, and digests it.
Following the Babe Way, you will use food not only
to sculpt your body, but also to prime your body to
use fat as fuel. We do this without having to
obsess over calories or spend hours in spin class.
SOME PERKS OF
THE BABE WAY
THIS IS SU STAINABL E,
SCIENCE-BASED F IT NESS
+ You’re actually excited to go out to eat with the
homies.
+ Your weekend binge will seem unnecessary as
you are always satisfied.
+ Say goodbye to anxiety! You can finally eat
confidently as the science will de-bunk any
myths of FAD diets that are sweeping the fitness
industry.
+ Your meals will be more creative and flavorful
with nutrients that serve a purpose!
This book will provide you with the keys to
sticking to a healthy lifestyle to achieve your
goals.
M O M O M U SCL E
BABE, G O EAT.
“PERFECTIONISM IS A SELF
DESTRUCTIVE AND ADDICTIVE
BELIEF SYSTEM THAT FUELS
THIS PRIMARY THOUGHT: IF I
LOOK PERFECT, AND DO
EVERYTHING PERFECTLY, I
CAN AVOID OR MINIMIZE THE
PAINFUL FEELINGS OF SHAME,
JUDGMENT, AND BLAME.”
MO M O M U SCL E
BRENE BROWN
METHODS FOR
FOOD FREEDOM
The truth is: most women don’t need to eat less.
We just need to repair our body by eliminating
inflammatory foods and nourishing it with the
good shit. By improving our digestion, metabolism,
and hormone balance, we change the way our
body reacts to food.
Every time you eat, it’s an opportunity to increase
your ability to lean out, build muscle, and have
total brain clarity, elevated mood, quality energy,
clear skin, and an elite level digestive system.
The Babe Way isn’t keto, paleo, IIFYM, low-carb, or
the sun diet. We blend science with a sustainable
lifestyle to provide realistic solutions straight to
our dream body.
We build food freedom by nourishing your body
with high quality protein, nutrient-dense
vegetables, and healthy fats.
We’ll strategically reduce carbohydrates to keep
your fat burning hormones high and fat storing
hormones low. However, when it’s ice cream night
or wine-o clock, we are all for you enjoying it.
For example, toast for breakfast is eh...
Fro Yo on a Saturday night is yasssss. This is food
freedom. Follow the Babe Way and enjoy your
favorite foods without stalling your progress.
THE TRUTH IS:
MOST WOMEN & AFAB
BABES DON’T NEED
TO EAT LESS.
M O M O M U SCL E
BABE, G O EAT.
MY TOP 5
BABE RULES
+01 TRUST THE SCIENCE
There are a lot of food trends out there, but knowing how the body
actually reacts to food is key. This will boost your food confidence and
you won’t have any diet FOMO.
+02 LESS OBSESSION,
MORE FEELING
Strict rules, restriction, and calculating every bite is no way to live, let
alone sustain. The goal is to build a foundation from understanding
nutrition science so you can add in little treats and experience more
without any guilt.
+03 BUILD MOMENTUM
If you say you’re going to the gym and your procrastination kicks in,
your psyche remembers that. Instead, build respect for yourself by
sticking to what you set out to do. You are your most important client,
customer, or business deal. Set yourself up for success so you never
miss a meeting.
+04 LOSE THE FOOD
FEAR
Food freedom is one of the most liberating transformations I’ve
undergone. A lot of us feel overwhelmed with anxiety when it comes to
food. We eat quickly, release stress hormones, and over think every
bite. Fear not, because once you understand how food will actually
optimize your body, it won’t have control over you.
+05 TRUST THE PROCESS
There are no quick fixes or miracle diets or dream body in 30 days.
There is just consistency and time. Put in the work, exercise patient,
and enjoy the journey.
M O M O M U SCL E
THE FI G HTER
HABITS
Habits are how you achieve big goals. So, here are
a few habits to address to make sure you’re hitting
the basics of becoming a muscle building babe.
+01 REST:
ADEQUATE SLEEP
Quality sleep is the foundation for a healthy body.
If your goal is to look and feel like a king/queen,
then you need to be treated like one. Sleeping 7 - 9
hours a night is the easiest way to get your
hormones optimized to build muscle, burn fat, and
fuel you with energy.
WANT TO LEAN OUT?
SLEEP.
WANT TO BUILD MUSCLE?
SLEEP.
WANT TO LOOK YOUNGER?
SLEEP.
Babe-Tips:
+ Use a blue light dimmer on your phone a few hours before bed
+ Avoid any bright lights in your room
+ Take a magnesium supplement before bed to calm your body
+ Chug a glass of water upon waking to kickstart your day *game changer*
+ Extra credit - drink a glass of water if you get up to pee in the middle of
the night to wake up hydrated.
M O M O M U SCL E
THE FI G HTER
+02 NUTRITION:
MEAL PREP
I know you’re a busy babe, and ain’t nobody got
time to chop up onions and cry. We need
convenience, but we also need fresh, simple
meals.
However, being in a pinch for time can sabotage
your commitment to eating healthier. Preparing
meals beforehand or ordering properly built meals
will prevent unnecessary compromises.
The meal plans and restaurant guide in the earlier
chapters will keep you full and on track to your
goal. Less thinking, less stress!
Babe-Tips:
+ If you like to order food, the ‘Eating Out Guide’ will have meal
modifications that will keep your progress hot
+ Roast vegetables, bake proteins, always have salad stuff on hand, and
make chia seed pudding beforehand
+ Have ready-to-eat options in the freezer for times when you don’t want
to go full Martha Stewart. Trader Joe’s has cauliflower rice, zoodles,
cauliflower gnocchi, and chicken entrees that can be an easy, healthy
dinner
+ Make the Babe Berry Smoothie for a quick breakfast.
M O M O M U SCL E
HA BI TS
“YOU’LL BE
SUCCESSFUL IF YOU
NEVER QUIT. “
MOMO
MO M O M U SCL E
TIME FOR
+03 MAKE
YOURSELF
Becoming pro-status takes time. Act as if you’re
the most important person in your life *clears
throat*, which you are, and never miss an
‘appointment’ or workout with them. You only have
one body. Invest in it now, rather than paying for it
years later.
HOW CAN
WE CREATE
NEW HABITS?
Babe-Tips:
+ Reframe your thoughts by thinking “when will I go to the gym today?”
instead of “if I will go”
+ Give yourself at least 5 minutes a day to meditate or work on breath
work to check in with yourself
+ Write out your top five daily tasks the night before in a cute little journal
or on your phone notes so you get shit done the next day
+ Create momentum by sticking to your word.
M O M O M U SCL E
HA BI TS
FAQS
Q IS FOOD REALLY THAT IMPORTANT
TO LEANING OUT?
Have you ever tried eating healthy? You know...the meal plans from
Women’s Health Magazine.
- Wake up: English muffin & black coffee
- 3 Hours Later: Apple & peanut butter
- Lunch: Salad with a few nuts
- Dinner: Chicken & vegetables
- After-Dinner Cravings: 3 Skinny Cow Bars, a whole 90% sea
salt dark chocolate bar, half bag of popcorn, and 23 Thin Mints.
Yeah, so this is called malnourishment. If you’re eating like this, your body
isn’t getting enough nutrients, so you crave sugar to feel better. This is
because sugar is the quickest way for the body to feel better...for a short
time that is.
Aside from around your menstrual cycle, cravings can be a sign you are
depleted somewhere. It may be due to lack of calories, protein, healthy
fats, vitamins & minerals, etc.
Additional symptoms include an impaired immune system, low energy
levels, and reduced hormone function that make it harder to lose fat.
These negative effects just goes to show that a balanced, long-term
approach to nutrition will always pay off.
Q HOW MANY CALORIES SHOULD I EAT?
Eat less, weigh less, right?
WRONG.
The body is smart. It doesn’t want to die, so when you restrict energy/
calories, it’s going to do everything it can to survive. It’s not afraid to slow
down your metabolism, burn fewer calories during the day, sweat less,
poop less (yes, I have to say poop in this book), and crave more.
Thankfully, we can use a simple formula to figure out the number of
calories you need to ingest based on your weight and activity level.
Babe-Tip:
Whatever you do, never listen to My Fitness Pal’s suggestion of how much you
should eat, that shit is never right.
M O M O M U SCL E
THE FI G HTER
THE FORMULA TO FIND YOUR CALORIES:
Your body weight X activity multiplier = number of calories per day to
maintain current physique.
ACTIVITY MULTIPLIER
10 = Bed-Ridden
11 = Sedentary
12 = Less than 5 hours/week
13 = 5-10 hours/week
14 = 10-15 hours/week
15 = 15-20 hours/week
This is a very simplified formula, but it will give you an idea of where to
start when finding your maintenance calories.
If you eat less than that, you will lose tissue (primarily fat and some
muscle). If you eat more, you will gain tissue (type depends on nutriton +
exercise).
An even more useful tip: track your food for a few days to gain more food
awareness and understand where you’ve trained your metabolism to be.
Take the average of the three days of eating, which is a more accurate
way to find your maintenance calories.
Babe-Tip:
I see a lot of people in a HUGE caloric deficit. Ex.: Body needs 1,300
calories to just live (bodyweight times 10) plus 1,000 calories from spin
and leg day then only eat 1,200 calories.
That puts you in a 1,100 calorie deficit. After a few days, your body thinks
it is starving. Your metabolism slows, hormones lower, etc.
So just know, this doesn’t work...and TOO many people are doing this.
M O M O M U SCL E
FA Q S
+03
NUTRITION
L E A N + S T R ON G
WWW.MO MO MUS CL E.CO
“IT TOOK ME QUITE A LONG
TIME TO DEVELOP A VOICE,
AND NOW THAT I HAVE IT, I AM
NOT GOING TO BE SILENT.”
MADELEINE ALBRIGHT
MO M O M U SCL E
+03
PREFACE
KNOWLEDGE UNLOCKS
THE DISCIPLINE TO
APPLY.
MACRONUTRIENTS
Before we get into all the pretty meal plans, we need to
talk science. But don’t worry, I’ll translate it into Babe
Science.
Food is made up of three macronutrients and a variety
of micronutrients. Macro means large; thus we need
macronutrients in large quantities.
Macros include:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Importance: Having awareness of general macros in
your food is an invaluable key to seeing results.
Macros are the building blocks we need for growth,
a stronger metabolism, and optimizing our
hormones.
TH E F I G HT E R
FO LLO W @ M O M O M US CL E
THE TRUTH
ABOUT PROTEIN
“EVERYTHING YOU KNOW ABOUT PROTEIN IS
WRONG. YOU NEED AT LEAST 30 TO 50 GRAMS
OF HIGH-QUALITY PROTEIN 3 TIMES A DAY.
IT WILL PROTECT YOU FOR LIFE.”
- DR. GABRIELLE LYON.
Protein is the boss of a nutrient keeps your hair,
skin, nails, body, and energy glowing.
Protein is essential to shaping your body into a
leaner, more defined physique. It helps you feel
amazing and look amazing. So why is it so
neglected?
FITNESS MYTH:
Eating protein will make you bigger and bulky.
FALSE. The only way to gain weight (muscle
or fat) requires eating more calories than you
use. Rather, eating a balanced diet with
adequate protein, healthy fats, and vegetables
will transform your soft parts into toned parts.
Common indicators that you aren’t eating enough
protein include:
+ Low energy
+ Low immunity
+ Liver issues
+ Edema
+ Low blood pressure and low HR
+ Anemia
+ Regular food cravings
+ Hair, skin, and nail weakness
+ Brain fog
+ Feeling anxious or moody
+ You have high cholesterol
+ You are stuck at the same weight or bodyfat
+ Your menstrual cycle is irregular
Woof. I know that’s about every symptom under
the sun. But it just goes to show how important
protein really is.
M O M O M U SCL E
THE FI G HTER
PROTEIN SYNTHESIS
& AMINO ACIDS
Protein is a blanket term for amino acids, which
are the building blocks of your body. Protein is
necessary for repairing your muscle after breaking
it down in a workout.
Note, repair does not mean bulk. Repair means to
add shape. Bulking only comes from excess
calories. Like a bottle of wine and a tray of cookies,
while watching the Bachelor. Or something like
that...
The richer in amino acids a protein source is, the
more efficient it is for the calories consumed.
This is why an amino acids supplement can be
added to a plant-based diet. Foods such as tofu,
beans, tempeh, etc. are not complete proteins.
Thus, they do not have the full amino acid profile
necessary to utilize protein for its fat burning and
muscle supporting qualities.
FITNESS MYTH:
Protein is protein.
FALSE.
The quality of the protein, aka its amino acids
profile, is largely responsible for the favorable
effects that you want from it. Pay attention to the
amino acid profile in your food for optimal results.
M O M O M U SCL E
THE FI G HTER
THE TRUTH ABOUT
PROTEIN FROM
DOCS
Muscle protein synthesis (MPS) is an anabolic
response that occurs in response to eating protein
and resistance training. Your protein response
specifically relates to leucine intake. To maximize
the MPS response, ~2.5g of leucine is required.
This is known as the “leucine threshold.
“At a bare minimum, research has shown that at
least 30g of protein, 3 times a day will stimulate
the muscle for protein synthesis. This leads to
muscle growth, which will ultimately lead to a
healthier balance of muscle to fat — giving the
ideal body composition ratios. To only address
obesity as a “too much fat” problem and not look
at the “too little muscle” problem, is a pitfall and
missed opportunity. You can lose fat, not address
the muscle and still not see the balance you want
in your body. This isn’t just talking about looks and
aesthetics either, that just comes with it... this truly
will address the other imbalances within the body
such as hormone, blood sugar and other issues
that can create havoc and cause disease within
the body.”
- Dr. Gabrielle Lyon,
The Queen of Thyroid & Women’s Hormones
“As we age, we need to eat more protein in one
sitting. That means someone at 65 and up needs
40 to 50 grams of protein to stimulate the same
kind of muscle turnover. However, there is a
tendency to eat less protein as we age. Anabolic
resistance is happening earlier, in the 30s, where
the receptor becomes less sensitive to protein and
fat infiltrates your tissues.”
- Dr. Gabrielle Lyon
AS WE AGE, WE NEED TO
EAT MORE PROTEIN IN
ONE SITTING. THAT
MEANS SOMEONE AT 65
AND UP, NEEDS 40 TO 50
GRAMS OF PROTEIN TO
STIMULATE THE SAME
KIND OF MUSCLE
TURNOVER.
How does eating protein initiate muscle protein
synthesis?
“So, it’s the essential amino acids in protein that
are responsible for the increase in muscle protein
synthesis in response to protein intake or food
intake. In particular, the amino acid leucine
appears to have an important role as a trigger. It
appears to be the most important amino acid;
however, all of the essential amino acids are
required to serve as building blocks for the
building of new muscle protein.”
- Dr. Caoileann Murphy
Registered Dietitian
M O M O M U SCL E
THE FI G HTER
HOW TO BEST
INITIATE MUSCLE
PROTEIN SYNTHESIS?
WHAT PROTEIN SOURCES
ARE THE BEST FOR HITTING
THE LEUCINE THRESHOLD?
“One of the examples that we like to use is that, for
example, quinoa is sort of everyone’s superfood
right now and people talk about it having a
complete amino acid mixture, but what people
ignore is just how low in protein it is.”
- Professor Donald Layman
If you take something like beef, it has about 8.6%
Leucine. To get 2.5 grams of leucine in beef you’d
need about 29 grams of protein and that would
require about 183 kcal (“calories”) to get to it.
If you did the same thing with quinoa; it only has
about 6% leucine in it. Which means you need
almost 42 grams of protein. So you would need
1100 kcal of quinoa to just get to 2.5 grams of
leucine. And for three meals a day just in quinoa,
you’d have to eat 3,300 calories to get to the
targets.
“SO IT’S THE ESSENTIAL
AMINO ACIDS IN PROTEIN
THAT ARE RESPONSIBLE
FOR THE INCREASE IN
MUSCLE PROTEIN
SYNTHESIS IN RESPONSE
TO PROTEIN INTAKE OR
FOOD INTAKE...”
- DR. CAOLIEANN MURPHY
So, one of the things you have to remember with
grains is they’re perfectly good, healthy
carbohydrate foods but they’re not great protein
foods.
- Professor Donald Layman
M O M O M U SCL E
THE FI G HTER
“LIFE SHRINKS OR
EXPANDS IN PROPORTION
TO ONE’S COURAGE.”
ANAIS NIN
MO M O M U SCL E
PROTEIN SUMMARY
BABE-SCIENCE RECAP
+ BCAAs, or, branch chain amino acids feed the
muscle first.
+ To maximize your muscle protein synthesis
response over the course of a day, eat 3–4 evenly
spaced meals that surpass the leucine threshold
of 2.5g.
+ Animal proteins have the highest amount of
branched-chain amino acid composition.
+ Plant-based protein sources will mean a higher
protein intake is needed to hit the required level of
leucine. Not to fret for the veggie eaters, a branch
chain amino acid (BCAA) supplement can be
added to your meals to surpass your leucine
threshold.
+ The older you get, your fat burning and muscle
building hormones decrease including HGH,
testosterone, and thyroid levels. To ensure you are
supporting your longevity, protein may be
increased to 40g per meal to ensure the leucine
threshold is surpassed.
+ The proper amount of protein eaten each day
should add up to about 1.6g per kilogram of
weight.
+ You need at least 30 to 50 grams of highquality protein 3 times a day. It will protect you
for life.
+ The more sedentary you are, the harder it is to
stimulate muscle protein synthesis. Thus, the more
protein you should be consuming per meal.
+ To avoid going into starvation mode, never cut
calories from your protein intake. Rather, keep
your protein intake elevated to prevent muscle
waste.
+ Glutamine is an amino acid that
strengthens your stomach lining to help with
digestion and nutrient absorption.
+ A diet is only as good as its protein and amino
acids. High quality fats and lower glycemic
carbohydrates are another key, but the quality of
your protein determines the quality of your health.
M O M O M U SCL E
THE FI G HTER
CARBOHYDRATES
The average American consumes 225g-325g of
carbohydrates a day.
That’s a lot of sugar.
And when you have a lot of sugar in your blood,
insulin is secreted to store it. When you don’t burn
it off in activities, the excess overflow of glycogen
is then stored in the body as fat.
Common indicators that you are eating too many
carbohydrates
+ You often crash around 2pm
+ High Blood Sugar
+ Fatigue
+ Hunger
+ Mood Fluctuations
+ Headaches
+ Bad Skin
+ Poor Digestion
+ Decreased Cognitive Function
+ Lightheadedness
+ Poor Concentration
+ Insulin Resistance
+ Diabetes
+ Hypertension
+ You get “hangry” from not having a constant
stream of glucose.
THE AVERAGE
AMERICAN
CONSUMES
225G-325G OF
CARBOHYDRATES
A DAY.
Carbohydrates are actually the only macronutrient
that isn’t essential to life. That is why the keto diet
is possible, because your body can be fueled with
ketones for energy instead of glucose. But we like
ice cream, let’s be real. Let’s look at the science to
optimize your body so that you can enjoy the
carbohydrates that seem worth it to you.
M O M O M U SCL E
THE FI G HTER
IS BUTTER A CARB?
CAN WE ALL AGREE THAT
REGINA GEORGE WILL ALWAYS
BE ICONIC?
Great, so anyways... carbohydrates
provide our body with glucose, the preferred
source of energy for our brain and muscles.
Carbs are one of the biggest precursors that
stimulates the production of insulin from your
pancreas.
Insulin tells the body to stop using stored fat as
fuel and instead store more of it. Your body
absorbs the fatty acids and glucose in the
bloodstream, and if they aren’t burned off from
activity, your body stores it as body fat.
One of the benefits to secreting insulin is how it
aids in building muscle. It delivers amino acids to
your muscles. This can be helpful after intense
exercise where your muscle fibers are depleted of
nutrients.
However, consuming carbohydrates shouldn’t be a
high priority when talking about optimal health,
unless you engage in intense, strenuous exercise
or long periods of mental focus... like triathlete shit
or if you’re a competitive CrossFit player.
If your main goal is to have a lean and strong
physique, limiting your carb intake can help you.
When eating a meal with a large amount of high
glycemic carbohydrates, it digests fast and thus
causes your blood sugar to skyrocket.
Your body doesn’t like this...like at all.
M O M O M U SCL E
THE FI G HTER
BLOOD SUGAR 101
When there is excess sugar in your blood, the first
thing your body wants to do is get it back to
normal.
This is when insulin comes in and saves the day. It
comes in and stores the excess sugar in muscle
tissues and especially in fat cells.
This is why maintaining a blood sugar between 70
mg/dl - 110 mg/dl will build a body that is primarily
a fat-burner.
FITNESS MYTH:
CARBS MAKE YOU FAT.
False. Excess calories will increase your
weight. However, elevated insulin levels
make it nearly impossible to burn fat as fuel.
Eat fewer high glycemic, sugary
carbohydrates to control your blood sugar
and insulin to reduce fat storage.
CARB SUMMARY
+ Increase insulin sensitivity by eating fewer
carbohydrates. The more insulin sensitive you are,
the less insulin you need to bring your blood sugar
down to normal range.
+ You can “save” your carbohydrates for the foods
you actually want to enjoy. For myself, I prefer
skipping the daily morning oatmeal for the
occasional ice cream. It’s not strict science, but it’s
what I enjoy.
+ Replacing most carbohydrates with healthy fats
will increase your energy and brain clarity as you
are not fueling with short-fueled nutrients.
+ Less insulin means you have less of a chance to
store your food as fat.
+ By no means am I saying never eat
carbohydrates. Fruit, complex carbohydrates, and
occasional treats all have their place. Rather,
reducing overall intake — especially from gluten,
starches, and sugar — can do a lot of good and is
worth trying.
M O M O M U SCL E
THE FI G HTER
“WHAT MAKES YOU
DIFFERENT OR WEIRD ––
THAT IS YOUR STRENGTH.”
MERYL STREEP
MO M O M U SCL E
WILL FAT MAKE
ME FAT?
Fat does not make you fat.
Common indicators that you aren’t eating enough
healthy fats:
+ Low energy
+ Hair loss
+ Constant hunger
+ Cravings
+ Irritability
+ Irregular of menstrual cycle
+ Sleep issues
+ Feeling cold often
+ Infertility
+ Constipation
+ Anxiety
+ Inflammation.
M O M O M U SCL E
FITNESS MYTH:
Fats aren’t that important.
FALSE. This little baby has been put in the
corner due to low-calorie and low-fat diets
trends. But high amounts of omega-6 in the
current American diet causes a lot of
inflammation and sluggishness...wow that’s
actually a word. So, by increasing our
omega 3 to omega 6 ratio, we help offset the
above symptoms that befall a lot of us.
THE FI G HTER
WHY IS FAT
F*CKING AWESOME?
Fat satiates your hunger, makes everything taste
better, and doesn’t affect insulin levels. Adding fat
to a meal helps slow down the digestion of the
food and helps you feel full and satisfied.
Ever had a bowl of oatmeal and you’re starving a
couple hours later? That is because the meal was
lacking fat and protein to keep you satiated.
Fat is the only macronutrient that doesn’t have any
effect on your insulin. This nutrient is the one of
the keys to prime your body to burn fat. The only
draw back is fat doesn’t have as many bites as
carbohydrates do.
*INSERT VEGGIES HERE*
So, eating a variety of fats will keep your body
happy and healthy.
FITNESS MYTH:
All fats are created equal.
FALSE. Polyunsaturated and
monounsaturated fats are heart-healthy and
are burned readily by the body, while
saturated fats and trans fats are more easily
stored as body fat. Limit the amount of fat,
from processed animal products and aim for
plant-based fats such as nuts, seeds,
avocados, olive oil, etc.
M O M O M U SCL E
THE FI G HTER
BUT...CAN I DRINK?
Mmmm, liquid that makes you think you’re much
funnier than you are. We love it.
Believe it or not, alcohol is actually the fourth
macronutrient. It has 7 calories per gram. So more
than carbs and fewer than fat.
Let’s look at the science behind this liquid courage
and understand the effects alcohol has on your
goals and the best way to approach drinking, if
you do drink.
Just like multi-tasking in daily life, our metabolism
must put a halt on the rest of our body’s normal
metabolic processes, such as the metabolism of
glucose (carbohydrates) and fat to focus on this
detoxification process.
Because alcohol decreases the use of fat in your
body, it will then promote fat storage. On top of
that, it will decrease muscle protein synthesis.
Damn, wtf red wine?!? I thought you had my back
for Bachelor night.
To keep it simple, if you consume 4+ drinks, you
are essentially blunting your body’s ability to burn
or metabolize the fat you are about to consume in
a meal.
ALCOHOL 101
The human body reacts to alcohol as a toxin;
we simply weren’t designed to consume it on
a regular basis. When we drink, our liver’s
primary concern is to remove these toxins as
quickly and efficiently as possible.
• Try to stick to 1-3 drinks as your hormones
won’t be as significantly impacted and they
will essentially be empty calories, which
shouldn’t change your body composition
much if you’re following The Babe Way.
M O M O M U SCL E
BABE, G O EAT
HANGOVER
101
So if you finish off a bar of chocolate, your body
will not be able to oxidize the fat consumed and
will thus store it. Additionally, muscle growth is
impaired significantly, so your gym session you did
earlier is on pause for a bit.
I’m sure you’re experienced on how to deal with a
hangover at this point, but here are personal
favorites:
+1
When drinking, it’s best to stick with spirits on the
rocks or mix with soda water. Wine and light beer
can be occasional, but high sugared cocktails
should be avoided.
Avoid whiskey, tequila and cognac.
These alcoholic beverages contain a higher
amount of congeners (methanol, isopentanol,
acetone), which are the toxic by-products of
alcohol. Lighter colored spirits have less
congeners and can minimize a hangover.
Remember, most of those carbs won’t be digested
and thus will be stored since your liver is too busy
cleaning up your mess.
+2 Hydrate before, during, and and after drinking.
You can also mix in electrolytes or BCAAs to keep
your headache away.
That 4 am pizza run? Replace it with a highvolume meal. Lots of bites and not too many
calories. Also, that bar of chocolate should be
replaced with a high volume meal.
+3 Sleep a nice sleep.
Note: This is advice for those legally allowed to
consume alcohol. LOL, just had to say.
+4 Eat a Babe Breakfast.
+5 Avoid drinking on an empty stomach as this
increases the severity of your hangover.
CAN I HAVE ANY
ALCOHOL?
UHHH YEAH BB! LIVE YO LIFE. THE KEY
IS MODERATION *SIGHS ACROSS THE
GLOBE AT THAT WORD*
M O M O M U SCL E
BABE, G O EAT
FIND THE BALANCE
BETWEEN RESULTS
& ENJOYING LIFE.
If you binge drink every weekend, which leads to
late night pizza, a hangover brunch, poor sleep
and skipped gym sessions, you can be sure that
your physique and health will take a significant hit.
If fat loss is your goal, it may also be wise to
reduce your calorie intake the next day, simply to
compensate for the extra calories you will have
consumed from the alcohol, any mixers, food, etc.
Additionally, just like you wouldn’t eat a pizza
every day, you probably shouldn’t drink every day
and should focus on building a healthy and
sustainable lifestyle...did I lose you? (;
M O M O M U SCL E
THE FI G HTER
MICRONUTRIENTS
VITAMINS
Substances that are produced by plants and
animals.
MINERALS
Substances found within the soil that are
absorbed
Getting a wide variety of both is key to reducing
cravings and balancing your hormones so that you
feel and look your best!
Keep in mind, taking a multivitamin doesn’t make
up for a bad diet. Your mom was right when she
said to eat your vegetables. Your metabolism,
brain, and body will thank you.
Eating enough micronutrients helps keep your
body in balance. So, let’s review some
vitamins and minerals that are commonly
deficient in women!
BABE-SCIENCE
Did you know that eating vegetables while
in a caloric deficit will tell your body that
you are full? Thus, preventing your
metabolism from slowing down, while you’re
still burning fat. Thanks vegetables, sincerely
some abs that are poking through. Popeye
was right, eat yo spinach.
M O M O M U SCL E
THE FI G HTER
IRON
Ever been light-headed on your period?
Well, iron acts as haemoglobin, a protein found in
our red blood cells. Iron carries oxygen through
your body, but this deficiency is very common in
women & AFAB people. If you menstruate, you
may feel some symptoms indicating a deficiency.
Lacking iron can lead to symptoms like:
+ Unusual tiredness
+ Fatigue
(due to less oxygen reaching body tissues)
+ Weakness
+ Crankiness
+ Paleness
+ Shortness of breath
+ Headaches and dizziness
+ Heart palpitations
+ Dry and damaged hair/skin
+ Swelling and soreness of tongue and mouth
+ Cracked corners of mouth
+ Restless leg syndrome
+ Brittle or spoon-shaped nails
+ Anxiety
+ Cold hands or feet
+ Frequent infections
There are two types of iron:
HAEM IRON
Can be found in animal meats, such as red meat
and poultry.
NON-HAEM
Can be found in eggs, and plant foods, such as
bread, cereals, leafy green vegetables, legumes
and nuts.
Getting iron from your food is optimal. However, if
you are unable to get your fill of iron from food
alone, adding an iron supplement can be very
helpful. Pairing it with vitamin-C rich foods or a
powder will increase your iron absorption, btw.
Plant-based tip: If you only consume non-haem
iron, keep in mind you need a larger volume of it,
as it is not as readily absorbed. Also consider an
iron and vitamin-C supplement if you experience
any of the symptoms above.
FITNESS MYTH:
Supplements can make up for a bad diet.
FALSE. We hear about “nutrient-dense”
foods every damn day because this shit
matters. A lot of supplements don’t have the
bio-availability, or quality, that real food
contains. So, keep eating those veggies.
M O M O M U SCL E
THE FI G HTER
CALCIUM
Not only does calcium help your teeth and bones,
but it can boost your performance in the gym. Your
muscles need calcium to contract, aka flex, so
having an adequate intake will prevent muscle
fatigue and increase cardiovascular health.
Best sources of calcium:
+ Cheese
+ Yogurt
+ Whey protein
+ Milk products
+ Broccoli
+ Beans
+ Lentils
+ Almonds
+ Leafy greens
+ Rhubarb
+ Brazil nuts
M O M O M U SCL E
THE FI G HTER
MAGNESIUM
This essential mineral not only keeps your bones
and muscle healthy, but it also calms your nervous
system. While calcium helps your muscles
contract, magnesium helps them relax. This can
help with period cramps and help alleviate anxiety.
Taking a magnesium supplement before
bed may also help you reach a deeper sleep so
that you wake up refreshed.
Foods rich in magnesium:
+ Green leafy vegetables
+ Legumes
+ Nuts
M O M O M U SCL E
THE FI G HTER
L-GLUTAMINE
This amino acid helps burn fat, build muscle, and
restore your gut health. Like, what!? That’s
everything we want in life. Amazingly, over 60% of
your skeletal muscle is made up of glutamine.
Also, I know what you’re thinking, “how can
something burn fat?” Well, to be more sciency and
not just throw around a bikini body term,
glutamine literally burns fat by prompting the
secretion of human growth hormone (HGH). The
results? New muscle growth — is fueled in part by
the fat stores in the body. When using a glutamine
supplement, HGH levels can increase over 300%,
a response that leads to an increase in resting
metabolic rate.
BENEFITS
+ Balance your pH
+ Increase lean muscle
+ Burn fat by reducing insulin response
+ Boost your immune system
+ Aid in the healing of a leaky gut
+ Improve IBS or diarrhoea
+ Improves athletic performance
Foods high in glutamine:
+ Bone broth
+ Grass-fed beef
+ Spirulina
+ Asparagus
+ Broccoli rabe
+ Turkey
+ Chinese cabbage
Glutamine is most beneficial when ingested before
or after a workout. I, however, do not normally
consume a lot of these foods, so I find adding
5-10g L-glutamine powder to my smoothies
really does the trick!
M O M O M U SCL E
THE FI G HTER
FIBER
The shit that makes you shit. Ha, but really, fiber is
the part of the plant foods that isn’t digested or
absorbed through your small intestine.
Fiber helps reduce risk of diseases such as,
cancer, heart disease, obesity, and type 2 diabetes.
It also keeps you fuller for longer to prevent
cravings in between meals. Eating fiber regularly
helps cleans your body and promotes the growth
of good bacteria in your gut. Finally, it helps
reduce your insulin response!
Fuck yes for fiber! Now go eat your roughage,
because women and AFAB babes need a
minimum of 25g of it every day.
FITNESS MYTH:
Oats, acai bowls, yogurts & granolas are all
“healthy foods” and burn fat.
FALSE. They are loaded with unnecessary
carbohydrates and sugar that essentially
get stored as fat if not used. Pick a cleaner
source of fiber such as fruit and vegetables.
M O M O M U SCL E
THE FI G HTER
VITAMIN
BREAKDOWN
VITAMIN A
is a powerful antioxidant that influences your brain
function, skin, heart, kidneys, lungs, vision, and
immune system. Signs of a vitamin A deficiency
include poor eyesight, chronic gut issues, weak
fingernails, respiratory infections, or dry, scaling
skin. To ensure you are getting enough vitamin A,
eat healthy fats, egg yolks, tuna, and orange,
yellow, and green vegetables/fruit such as carrots,
sweet potatoes, kale, romaine, spinach, apricots
and broccoli.
M O M O M U SCL E
BABE-SCIENCE
Vitamin-A is known as the anti-aging
vitamin... Benjamin Button, here we come!
THE FI G HTER
VITAMIN
BREAKDOWN
VITAMIN B
Vitamin B should stand for vitamin Beyoncé. It
helps convert our food into energy, strengthens
our nervous and digestive systems, and supports
red blood cell production.
PLANT-BASED TIP
Plant eaters are at are at a higher risk of
being deficient. Be aware of your intake and
supplement when necessary.
Symptoms of Vitamin B12 Deficiency:
+ Anemia
+ Confusion
+ Dementia
+ Depression
+ Difficulty maintaining balance
+ Fatigue
+ Intestinal problems
+ Mood swings
+ Numbness and tingling in the hands and feet
+ Poor memory
+ Soreness of mouth or tongue
Symptoms of Vitamin 6 Deficiency:
+ Confusion
+ Depression
+ Weakened immune system
M O M O M U SCL E
THE FI G HTER
VITAMIN
BEYONCÉ
Vitamin Beyoncé should be highly considered. If
you experience any of the above symptoms,
consider taking a vitamin B complex supplement
to ensure a variety of this vitamin. Foods sources
include meat, dairy, eggs, seafood, sunflower
seeds, mushrooms, chicken, lentils, avocado,
chickpeas, potatoes, and yeast.
+ B1 (thiamine)
Thiamine plays an essential role in metabolism by
helping convert nutrients into energy. The richest
food sources include pork and sunflower seeds.
+ B2 (riboflavin)
Riboflavin helps convert food into energy and also
acts as an antioxidant. Foods highest in riboflavin
include organ meats, beef and mushrooms.
+ B3 (niacin)
Niacin plays a role in cellular signaling,
metabolism, and DNA production and repair. Food
sources include chicken, tuna and lentils.
BABE-SCIENCE
Vitamin B5 (pantothenic acid) helps the
breakdown of carbohydrates, protein, and
fats, even healthy fats! When this is low, you
can experience weight gain and low energy. I
recommend supplementing with B5 to
ensure you are absorbing the energy in your
food, stabilizing fat burning hormones,
and breaking down cholesterol.
M O M O M U SCL E
THE FI G HTER
VITAMIN
BEYONCÉ
+ B5 (pantothenic acid)
Like other B vitamins, pantothenic acid helps your
body obtain energy from food and is also involved
in hormone and cholesterol production. Liver, fish,
yogurt and avocado are all good sources.
+ B6 (pyridoxine)
Pyridoxine is involved in amino acid metabolism,
red blood cell production and the creation of
neurotransmitters. Foods highest in this vitamin
include chickpeas, salmon and potatoes.
+ B7 (biotin)
Biotin is essential for carbohydrate and fat
metabolism and regulates gene expression. Yeast,
eggs, salmon, cheese and liver are among the best
food sources of biotin.
+ B9 (folate)
Folate is needed for cell growth, amino acid
metabolism, the formation of red and white blood
cells and proper cell division. It can be found
in foods like leafy greens, liver and beans or in
supplements such as folic acid.
+ B12 (cobalamin)
Perhaps the most well-known of all the B vitamins,
B12 is vital for neurological function, DNA
production and red blood cell development.
B12 is found naturally in animal food sources like
meats, eggs, seafood and dairy.
M O M O M U SCL E
THE FI G HTER
TASTE THE
RAINBOW
VITAMIN C
A powerful antioxidant that aides in the formation
of collagen, absorption of iron, the immune system,
and the maintenance of cartilage, bones, and
teeth. Ooooh, soft skin babes here we come!
Having adequate levels of vitamin C will ensure
proper iron absorption, protect your memory, and
significantly defend against harmful free radicals.
Foods with vitamin C include broccoli, Brussels
sprouts, acerola cherries, kale, kiwi, cauliflower,
red and green bell peppers, spinach, cabbage,
leafy greens, sweet and white potatoes, tomatoes,
citrus fruits, and winter squash.
VITAMIN D
Supports bone health, strengthens our immune
system, and improves our mood. This is the sunny
vitamin you can simply get by just going outside. If
you find you live somewhere with limited sunshine
and experience mood swings, supplementing
vitamin D can dramatically improve your body’s
health.
VITAMIN E
Is a powerful antioxidant that reduces free-radical
damage and inflammation, while slowing down the
aging of our cells. It can be found in nuts, seeds,
and oils.
VITAMIN K
Prevents blood clotting and maintains bone health.
This one isn’t normally supplemented but can be
found in leafy greens and fermented foods. Seek
medical advice specifically for this vitamin if you
are on blood thinners.
M O M O M U SCL E
THE FI G HTER
+04
OPTIMIZE
YOUR BODY
30. 0444°N, 31 . 235 7 °E
L E A N + S T R ON G
WWW.MO MO MUS CL E.CO M
“YOU HAVE TO ACCEPT
YOUR BODY. YOU MAY NOT
LOVE IT ALL THE WAY, BUT
YOU HAVE TO BE
COMFORTABLE WITH IT,
COMFORTABLE KNOWING
THAT THAT’S YOUR BODY.”
RIHANNA
MO M O M U SCL E
+07
GUT HEALTH.
DOES IT REALLY
MATTER?
REPAIR YOUR STOMACH.
It not just the food you eat but what you
absorb from your food. The strength and
potency of your stomach health directly
affects your ability to digest, absorb, and
utilize nutrients. Keeping your stomach
strong will boost your mood, utilize stored
fat for fuel, and increase your energy!
Have you ever heard of having a weak gut,
or a ‘leaky gut’?
TAKE STEPS TO
REPAIR YOUR
STOMACH.
It’s a condition in which the lining of the
small intestine becomes damaged, causing
undigested food particles, toxic waste
products and bacteria to “leak” through the
intestines and flood the blood stream.
Issues associated with poor digestion:
+ Inflammatory and allergic reactions
+ Diarrhea
(poop and diarrhoea said in this book, nice.)
+ Migraines
+ Eczema
+ Chronic fatigue
+ Hormone imbalances
+ Weak immunity
+ Nutritional deficiencies
+ Joint pain
+ Cravings for sugar
+ Depression, anxiety, ADHD
+ Frequent yeast infections
Oh shit, that’s nasty right? You may have
changed your diet or been relatively healthy,
but if your gut health is compromised, it
endangers your mental, physical, and
emotional health.
Like, no bruh! Your small intestine needs
those nutrients to get the whole body
running on premium fuel.
TH E F I G HT E R
FO LLO W @MO MO MUS CL E
REPAIR YOUR
STOMACH
The good news is your gut health is directly
related to your food quality, sleep, prescription
drugs, and stress! All things we can ultimately
control.
QUICK-FIRE TIPS FOR A
By eliminating foods that your body treats as
toxins, such as gluten, processed sugar, soy,
alcohol, and dairy, we increase the strength of your
digestion and thus cause you to use food as fuel,
not just poop it out.
Now don’t worry, you can still enjoy your wine! We
just want to eliminate the bulk of antagonists to
your stomach so when you do enjoy your
occasional treats, your stomach is strong and
ready for it.
WITHIN A FEW
MONTHS OF
FOLLOWING
THESE
GUIDELINES,
YOU WILL HAVE A
STRONGER GUT
SO YOU BURN
FAT AND BUILD
LEAN MUSCLE
THE FASTEST
WAY POSSIBLE.
M O M O M U SCL E
STRONGER GUT
+ Swap processed carbs for healthy fats
found in coconuts, flax, avocados, olive oil,
nuts, and salmon.
+ Supplement with 5-10g of unflavored,
powdered L-glutamine to your smoothie
daily. L-glutamine is a hidden gem in
nutrition that increases your gut permeability,
supplements muscle tone, and boosts brain
health!
+ Enjoy fermented foods such as kimchi,
coconut yogurt, kombucha, sauerkraut, and
coconut kefir.
+ Take a high-quality probiotic with more
than 50 million CFU to give your stomach
some extra boost to bring the body into
balance.
+ Limit your intake of antibiotics, excessive
prescription drugs, and heart burn pills when
possible.
+ Get a full 7-9 hours of sleep! I know you
can do this one! *wink*
THE FI G HTER
GLUTEN &
OTHER SH*T
Gluten is a protein found in grains such as wheat,
barley, and rye.
This little shit can cause breakouts, fatigue,
lethargy, mood swings, irritability, mental diseases,
joint pain, inflammation, and weight gain. Now,
some can get away with eating gluten, while
others have an unfavorable response.
A gluten intolerance is when you have a negative
reaction to it. I ate gluten in nearly every meal for
22 years and I thought my brain fog, hanger, and
low energy was just how I was. I didn’t realize I
was experiencing a gluten-intolerance that was
attacking my body every time I ate. Since going
gluten-free, I’ve experienced a drastic
improvement in my mood, energy, brain and
clarity. I really didn’t think I could have a sensitivity
to gluten, but I am so glad I wasn’t stubborn for my
whole life or I would still feel like shit.
After eliminating gluten for 2 weeks, feel free to
add it back into your diet. While I don’t
recommend eating a diet with gluten, if you don’t
experience any negative side effects, you may be
able to fit it into a balanced diet. You don’t have to
give up the bread and olive oil, just try Canyon
Bakehouse Gluten-Free bread as an alternative.
SH*T
SH*T
SH*T
Now your turn. Foods such as breads, wraps,
pasta, and oats can be replaced with gluten-free
alternatives. Fortunately, my meal plans are full of
low-inflammatory carbohydrates and healthy fats,
so you don’t have to worry about that.
However, I know giving up gluten can be scary.
But as a nutrition coach, I would highly
recommend you eliminate gluten for at least 2
weeks and see how your body reacts. It is time we
finally test your body to see what is harming it.
M O M O M U SCL E
THE FI G HTER
FOOD SENSITIVITES
Food sensitivities can be a little controversial, but
recently, research has been examining the
antibodies IgG and IgA as markers of this type of
reaction to food.
Symptoms you’re eating foods you shouldn’t be :
+ Eczema, acne, and skin rashes
+ Low energy
+ Joint pain
+ Headaches or migraines
+ Fatigue
+ Difficulty sleeping
+ Changes in breathing
+ Bloating
+ Stomach pain or cramps
+ IBS or bowel irregularities
THE SOLUTIONS
+1. IGG/IGA TESTING
If you’re all sciency and shit.
+2. THE ELIMINATION DIET
Yes, I know you’re scared to give up your
avocado toasts for two weeks, but the
energy you will experience will make you
so glad you did so. I recommend doing
this for each and everyone of my clients.
At least eliminate the two main aggressors of
inflammation, which are grains and dairy.
Some may even want to cut citrus fruits,
alcohol, and even nuts — depending on the
condition of their digestive symptoms.
M O M O M U SCL E
THE FI G HTER
LIVER HEALTH
Your liver is a gland that cleanses bacteria from
your blood, metabolizes cholesterol and fat, filters
urine and detoxes your body. When your liver is
stressed it affects your weight, hormones,
digestion, sleep, and skin!
Signs that your liver may need help:
+ Trouble digesting fat
+ Hormonal imbalances such as disruptive PMS or
menopause
+ Acne or skin rashes
+ Digestion issues such as gas, heartburn,
bloating diarrhea, bloating, constipation, or
abdominal pain
+ Fatigue
+ Inability to lose weight
Your liver is affected by alcohol intake, prescription
drugs, and junk food coated with chemicals. Did
you know, having just 2-4 servings of alcohol a
week raises your estrogen levels by 22%! This
impairs your ability to burn fat as it can lead to an
imbalance in your thyroid and it can translate to
weight gain.
REFRESH YOUR LIVER
+ Add 3-4oz of fresh orange juice, or
1/2 cup oranges to each meal.
- The vitamin C makes your liver happy,
boosts metabolism, and helps thyroid
function.
+ Detoxify your home of chemicals.
+ Eat organic, grass-fed, & pasture-raised
when possible.
+ Increase digestive enzymes by eating fruit
and fermented foods.
+ Supplement with zinc and amino acids to
rid the body of toxins, such as sulfur.
+ Additional detoxes can come from milk
thistle, dandelion, and N-acetyl cysteine.
+ Take infrared saunas, exercise, do yoga
and mediate.
M O M O M U SCL E
THE FI G HTER
MENTAL HEALTH
Food. It can be your best friend or the thing that
keeps you up at night. Identifying any obsessive,
negative, or unhealthy thoughts towards food is
the first step.
The primary way I restored my relationship with
food was by gaining awareness. Once I learned
the science behind what I was eating, everything
just sort of clicked.
You go from food having the power over you, to
having the power over your food.
Fuel your body with the nutrients you know your
body needs, not just what sounds good!
If you’ve ever experienced anxiety, obsessive
thoughts, guilt, shame, or unhealthy behaviors
over food, it’s time we look at why.
Do you feel unsure what to eat?
How much to eat?
Constantly questioning if you’re “allowed” to eat
this?
Well that is when you’re looking at food
as pleasure, rather than fuel. Tracking your food
through an app may actually help relieve the
constant worry of eating too much. It might just
give you the flexibility of your food choices, while
keeping your mind at ease as you know just how
many nutrients you actually have to enjoy! Usually
it’s more than you expect!
M O M O M U SCL E
BABE TIPS
+ Take five grounding breaths before
starting each meal and eat slowly. When you
eat while rushed and stressed, your body
produces cortisol and will more easily store
the food as fat.
+ Identify your top 3 thoughts about food
and gain more awareness of the dialogue.
+ Try tracking your food with an app for a
week or two. You will see what your body
actually “needs” and realize you have to eat,
rather than eating as a guilty pleasure. Does
this anxiety resolve?
THE FI G HTER
“I DIDN’T GET THERE BY
WISHING FOR IT OR HOPING
FOR IT, BUT BY WORKING
FOR IT.”
ESTÉE LAUDER
MO M O M U SCL E
FAT BURNING 101
THE
PRIMER PHASE
Prime your body to burn fat with more than just
nutrition.
Before we refine the details, we need to make sure
you have a strong foundation. Your body is likely
running on sugar right now. On top of that, your
metabolism may be slow from a low-calorie diet
and annoying amounts of cardio.
So, I have each of my clients who join the Babe
Team go through a ‘2-week primer phase.’
ESSENTIALLY, WE’RE
TRANSITIONING THEIR
BODIES FROM A SUGAR
BURNER TO A FAT
BURNER.
First we have to eliminate the foods that are
causing your body to be puffy, tired, and have
more zits than ProActive can solve. This means
gluten, starches, dairy, artificial sweeteners, etc.
You have the full list on the previous chapters
‘Your Blueprint.’
By restricting your starch intake for two weeks,
your body will start relying on fat as fuel. It’s
almost like ‘keto’ for two weeks. After the two
weeks, your blood sugar levels lower and your
body is more sensitive to insulin, meaning you
don’t need to secrete as much to get your blood
sugar to a normal range. This is a very, very good
thing.
Now this doesn’t mean you can never have
carbohydrates. Rather, we train your body to get
used to fat and prefer it as a fuel source. By
continuing to eat ‘keto’ for 80% of your meals, you
will have ultimate flexibility to have treats and a
couple drinks on the weekend.
So, moral of the story: if you want to be extra
effective and do the most, go keto-ish for two
weeks. Then, come back to the flexibility of The
Babe Way. If you don’t experience digestive issues
or have fat loss as your primary goal, then you can
start directly on The Babe Way.
M O M O M U SCL E
THE FI G HTER
+04
BABE TIP
DON’T BE AFRAID OF
BLUEBERRIES AND
RASPBERRIES.
Yes, they do have sugar, but research shows that they
reduce abdominal fat, cholesterol, and blood sugar.
So, swap the oatmeal for a ‘Babe Berry smoothie.’
TH E F I G HT E R
FO LLO W @MO MO MUS CL E
CENTRAL NERVOUS
SYSTEM CNS
Coffee, work, social anxiety, CrossFit, more coffee,
being a human, Adderall, and not getting enough
sleep can make your gym efforts have virtually no
benefit...okay maybe the Adderall is a little much,
but you know who you are.
If you are in “go” mode all the time, you likely have
high cortisol levels, a fucked nervous system, and
overactive adrenal glands. Your body will also
store most of its fat in your stomach and lower
back as a result of high cortisol levels.
I know, getting shit done can be addicting, but
when your sympathetic nervous system (fight or
flight mechanism) is active, we stress our adrenal
glands. Your breath quickens, heart beats faster,
digestion slows, you don’t need to pee anymore,
your mouth dries, and you are ready to battle the
sabretooth tiger chasing us...or the 5 o’clock traffic.
On the other end of the spectrum, we have our
parasympathetic nervous system, which is our rest
and recover mechanism. Our PSNS is responsible
for slowing our heart rate, calming our breath,
digesting our food, repairing muscle, producing
hormones, and building strength.
Essentially, the more time we spend in
the PSNS, the healthier we are.
M O M O M U SCL E
I know, being Buddha can feel boring, but when
you become more mindful and less stressed, your
body is able to regulate better and thus optimize
your fat burning and muscle building potential.
Think of it as adrenalin poisoning. A little bit can
save your life. Too much and you’ll be exhausted
and unsettled, with cognitive decline, poor sleep, a
compromised immune system, and a body that
cannot repair itself.
Exercise without recovery will end in depletion,
not strength.
PSNS BENEFITS
Activating the PSNS promotes recovery.
The more time we spend in PSNS activated, the
faster we bounce back, repair damage, and gain
strength.
Restorative sleep helps. Our autonomic
balance during REM is similar to wakefulness.
During non-rapid eye movement sleep the balance
shifts from SNS to PSNS dominance, bolstering
recovery.
THE FI G HTER
PSNS STRATEGIES
+1 REDUCE STRESS
Anxiety is not a badge of honor. A healthy life
comes from removing unnecessary stressors.
+2 MEDITATION
+5 YOGA
Decrease your reactivity to stress and get a handle
on those triggers of yours. Meditating can help
decrease blood pressure and increase muscle
repair.
Half of you love it, half of you don’t. Even if you
don’t do a full class, add in some stretches to your
next Netflix binge.
+3 MASSAGE
+6 NUTRITION
Yes, be boujee and get some hands on you. It will
help you fight infections and put you in a relaxed
state.
Eat an anti-stress diet with protein, minerals, and
other nutrients to support the PSNS. Also, reduce
stimulants and sugar that get you all hyper.
+4 BREATHING EXERCISES
+7 EXERCISE
Practice breathing exercises to feel invigorated
and refreshed. Use your stomach, diaphragm and
abs to breathe, not chest. Experiment with
different breathing counts like box breaths.
Low to moderate intensity exercise can be
restorative and beneficial if you are the daily,
cracked out CrossFit type person. Backing off the
intensity can bring more good than you might
think. More isn’t always better.
+7 SLEEP
Sleep resets your brain, body, and soul that is fed
up with this world’s small talk. Aim for at least 8
hours to support your body’s ability to recover,
repair, and perform by optimizing your hormones.
M O M O M U SCL E
THE FI G HTER
“LET GO OF WHO YOU THINK
YOU’RE SUPPOSED TO BE;
EMBRACE WHO YOU ARE.”
BRENÉ BROWN
MO M O M U SCL E
FASTING
DAMN. Not eating on purpose? What kind of slow
death is this? I used to be so afraid of fasting
because my hanger would turn me into a bitch
with a huge tension headache. However, the more
I started training my body to burn fat, the easier
fasting became and the more I enjoyed it.
What is fasting? Not eating for a certain amount of
time. Benefits include but are not limited to
developing the mental clarity of Buddha, energy
level Cardi B on, and becoming more fat adapted.
If you don’t eat for 10–16 hours, your body will tap
into its fat stores for energy, and fatty acids
(ketones) will be released into the bloodstream.
They are extremely powerful in protecting
memory, slowing disease, and being the rocketfuel energy source that has no impact on blood
sugar or insulin levels.
Since the body lacks energy after 8 hours of food
consumption, you begin to use glucose (sugar)
stored in the liver and muscles. After that has been
used up, the body turns to fat as a fuel source.
When you have reached this point, you can also
reduce cholesterol levels.
BENEFITS
+ Stabilize and balance blood sugar and insulin
levels
+ Use fat as energy
+ Detoxify your body
+ Slow disease processes
+ Increase ketones
+ Secrete endorphins
+ Reduce cholesterol levels
+ Protect memory
+ Increase brain clarity and cognition.
ENDORPHINS.
BALANCE.
ENERGY.
Think of this as a detoxification period. The more
fat we burn, the more toxins we dissolve.
M O M O M U SCL E
THE FI G HTER
FASTING
METHODS
+1
INTUITIVE FASTING
+2
EAT/STOP/EAT
My favorite and recommended method.
Put yourself through a 24-hour fast to decrease
your insulin resistance. Yes, you gotta do it once
and if you’re really committed to optimal health,
once a week. This will work wonders on your
‘fat burning’ hormones, wipe out your insulin
resistance, stabilize blood sugars, and help your
body repair itself. This can seem a little
intimidating, but it can have a real impact on your
body’s hormones to simply not eat for a day.
On the days you wake up hungry, eat. On the days
you aren’t starving, just delay your first meal of the
day by a few hours. You can also skip a meal if it’s
convenient or relatively painless. This will keep
your blood sugar stable, let glycogen stores
deplete, and make fat stores be more available for
fuel. Just be sure to fill up on adequate nutrients
(protein, vegetables, healthy fats) in your other
meals to make up for the lack of eating.
BABE TIPS
+3
8 HOUR WINDOW
Timed feeding window of 8-10 hours a day of
eating and consuming 2-3 or more meals. For
example, your eating window may be from
noon-8pm. Choose a time block that fits your
lifestyle. Sometimes you’ll find fasting actually
makes life more convenient.
+ Stay hydrated throughout the day with
water and calore-free drinks, like herbal
teas your grandmother sips.
+ Get productive. If you’re sitting around all
day thinking about food, you’re going to
remember this day forever. Let’s not do that.
+ If you fast for 24-hours, take a day off the
weights and rest or do some low-intensity
yoga instead.
+ Eat high-volume foods, such as
vegetables and berries with high water
content.
+ Fuel up with nutrient-dense foods high in
fiber, vitamins, minerals, healthy fats, and
quality protein.
+ Keep the coffee black or with minimal
additives.
M O M O M U SCL E
THE FI G HTER
PLANT-BASED DIET
PRIORITIES
Animal lover? Just wanting more wholesome
eating? I got you babe. I was a vegan for two
years! While I haven’t kept that a part of my
lifestyle, let’s review how plant-based diets are a
totally valid option for healthy living.
I know choosing a vegetarian or vegan lifestyle
can be a sensitive subject for some. Whatever
morals, or food choices you live by, I am here to
support you! I just want to do everything I can to
make sure you’re doing it right.
A plant-based diet has the advantage of possibly
lowering cholesterol and blood pressure. You also
eat a lot of vegetables that can provide you with
valuable micronutrients. However, some veggie
eaterscan suffer from a lack of nutrients.
While I realize you can get a lot of nutrients from a
plant-based diet, the quality of amino acids, iron,
and folic acid is difficult to do without conscious
effort.
M O M O M U SCL E
+1
PROTEIN/AMINO
ACIDS
Yes, quinoa, beans, and lentils all have protein, but
we also need to consider if the quality is sufficient
enough for the protein to be put to work! Now
remember I was talking about needing at least
2.5g of leucine per meal to ensure proper protein
synthesis and fat burning? Well plant foods have a
lower amino acid content than animals proteins.
In terms of amino acids, chicken breast is
equivalent to 6 cups of quinoa. That is a lot of
calories and volume to ingest just to get a protein
response. Instead, I recommend adding an amino
acid supplement to your meals to fill in the gaps.
Another option to consider is getting a plantbased protein power and checking the label to
make sure the amino acid profile overrides the
threshold of 2.5 of leucine. If one serving of protein
powder doesn’t fulfill that, then consider doing
more scoops until you reach the 30g of protein
and 2.5g of leucine threshold.
THE FI G HTER
+2
MEAT
ALTERNATIVES
MMMM, TOFU.
First, eggs and cheese are a great source of
protein and fat, but if you are vegan, some meat
alternatives or plant-based proteins can still fulfill
your protein needs. All meat alternatives should be
100% organic as soy products can contain harmful
chemicals like pesticides and herbicides.
TOFU
PROS: Easily absorbs flavor from any dish.
CONS: Pretty minimal, just aim for a high
quality source.
TIPS: Try marinating extra-firm tofu and searing it
for a nice chew. Get soft tofu to blend in your
smoothies for added creamy protein.
SEITAN
Vegetarian “meat” made from wheat gluten, soy
sauce, ginger, garlic, and seaweed.
PROS: High in protein and good source of iron.
CONS: High in gluten, which a lot of us are
intolerant to and just don’t know it. Gluten can
increase”inflammation and brain fog, drain
your energy, f*ck your digestion, etc. So,
experiment without gluten for a couple weeks
and then try adding it in for answers.
EGG-HACK
TEMPEH
Fermented form of soy that is firmer and has more
grainy texture than tofu.
PROS: Texture makes it a good substitute for
fish and ground beef. High-protein and earthy
taste.
Eggs are a great source of amino acids,
healthy fats, and minerals.
Try cooking your eggs in several ways
with different oils, to vary the flavor or
add a little spice to your life. Also, try
pasture-raised eggs as those can be
denser in nutrients and taste even better.
CONS: Made from soy as well.
M O M O M U SCL E
P LANT-BA S ED DIET
+3
IRON DEFICIENT
I know we chatted about iron earlier, but if
iron-rich meat isn’t replaced with iron-rich foods, it
can cause a number of problems.
One study found roughly 40% of plant-based
women were anemic. Supplementing your diet
with beans, leafy greens, squash, tofu, eggs, and
iron-fortified cereals can improve your levels. On
top of that, including more vitamin C in your diet
will help with the absorption of iron.
M O M O M U SCL E
+4
VITAMIN B-12
DEFICIENT
Vitamin B is very important to our well-being.
While a lot of it can come from animal products,
adding a supplement can help a lot of vegetarians/
vegans restore their energy, digestion, brain fog,
anxiety, or depression, if experienced.
While I am not advocating against a plant-based
diet, I am just highly recommending you make
sure you are ingesting adequate levels of protein,
or amino acids, and vitamins and minerals.
Taking BCAAs and a superfood supplement can
boost your energy dramatically. While these aren’t
optimal, it is better to be well-nourished than not.
P LANT-BA S ED DIET S
+05
YOUR
BLUEPRINT
TH E F I G HT E R
WWW.MO MO MUS CL E.CO M
MO M O M U SCL E
30. 0 4 4 4 ° N , 3 1.2 3 5
“COURAGE STARTS
WITH SHOWING UP
AND LETTING
OURSELVES BE SEEN”
THE BABE
BLUEPRINT
+ NOURISH
+ Quality Source Proteins - Chicken, Lean, Red
Meat, Eggs, Salmon, etc.
+ Lots of Healthy Fats - Avocado, Olive Oil, Nuts,
Coconut, etc.
+ Large Amount of Fresh Vegetables
+ Eat Organic and Local As Much As Possible
+ Organic Berries - Blueberries, Strawberries,
Cherries, Raspberries, etc.
+ Unsweetened Cocoa
+ MODERATE
+ Gluten-Free Carbohydrates
(sweet potato, oats, honey, rice, etc.)
+ Alcohol
+ Caffeine
+ Dairy
+ Fruit Intake
+ REMOVE
+ Wheat, Gluten, Starches
+ Most Fast Food
+ Chemicals/Artificial Sweeteners
+ Processed Carbohydrates
+ Corn
+ Soy, unless you’re plant-based
M O M O M U SCL E
THE FI G HTER
DO’s + DON’Ts
QUICK FIRE TIPS
+ DO’s
+ DON’Ts
+ Eat 30g-50g of protein every meal with a
minimum of 100g per day and 130-150g for
extra credit.
+ Eat trans fats found in fast food, processed
carbohydrates, artificial sweeteners, etc.
+ Let a ‘cheat’ meal spiral your progress.
+ Only eat 3-4 meals a day to minimize the
frequency of insulin spikes.
+ Eat a salad a day for more satiation,
micronutrients, and fiber.
+ Restrict all day and then binge on Skinny Cow
ice cream pops when you get home.
+ Regularly eat fewer than 1,300 calories a day.
Just don’t.
+ Eat nutrient-dense vegetables every meal.
+ Focus on healthy fats and quality protein.
+ Multi-task while you eat. Take a second,
breathe, and enjoy.
+ Get full on veggies and protein before your
treats.
+ Eat starches and gluten...I’m just lethargic
thinking about them.
+ Add in treats when you feel like them, just
+ Snack throughout the day. This is one of the
worst things as it keeps your blood sugar
make sure your overall diet is balanced.
consistently elevated. Enjoy meals, not snacks.
+ Optimize your gut health.
+ Go out to eat like a regular human!
+ Eat a high sugar breakfast to spike your
insulin and blood sugar levels for the day.
+ Experiment with fasting. Don’t force it. It’s not
for everyone, but you may find it works for you.
+ Only eat a piece of fish and a bite of avocado
for lunch. Add more protein & fats.
M O M O M U SCL E
THE FI G HTER
MACROS
MADE SIMPLE
THESE ARE THE QUANTITY OF
MACRONUTRIENTS EACH OF YOUR MEALS
SHOULD CONTAIN BASED ON YOUR GOALS:
YOUR PLATE EACH MEAL
GOAL
PROTEIN
CARBS
FATS
NO. OF MEALS
FAT
BURNER
30g
Unlimited
vegetables &
berries
2 servings
3-4
MAINTAIN
30g
0.5 - 1 serving
1-2 servings
3-4
BUILD
MUSCLE
30-35g
1-2 servings
2 servings
4-5
M O M O M U SCL E
THE FI G HTER
MACROS IN FOOD
ONE SERVING
PROTEIN - 25g
ONE SERVING
FAT - 12g
ONE SERVING
CARBS - 25g
UNLIMITED
VEGETABLES
2 eggs + 3 egg
whites
1 TBSP nut butter
4 oz sweet or purple
potatoes
Brussel sprouts,
bell pepper,
zucchini
4-4.5 oz
chicken
1 TBSP coconut,
olive or avocado oil
1/2 cup rice
Broccoli, cauliflower,
artichokes, green
beans
5 oz ground
bison
3 oz avocado
1/2 gluten-free
rolled oats, raw
Greens, asparagus,
celery, spinach
2 eggs + 2 egg
whites + 2 oz
sliced chicken
2 TBSP chia seeds
2 TBSP honey
Beets, eggplant,
cabbage
4.5 oz ground
turkey or
chicken
1 TBSP grass-fed
butter or ghee
2/3 quinoa, rice,
amaranth, farro,
cooked
Cauliflower, onion,
jicama, sauerkraut,
Shiratake noodles
30g protein
powder
2 egg yokes
(protein included)
1 cup fruit
Beets, eggplant,
cabbage
4.5 oz venison
3 oz. ground
bison/ beef
(protein included)
1 cup Greek
yogurt
plus berries
& much more!
3 oz hemp
seeds
1 oz nuts & seeds
1 + 1/2 cup berries
5 oz lean red
meat
1 oz dark
chocolate
9 oz butternut
squash
1 cup plain
Greek yogurt
1 serving full
fat grass-fed
dairy
M O M O M U SCL E
THE FI G HTER
TOP 6 FAT
BURNING FOODS
01
QUALITY MEAT
Chicken, wild meat, turkey, bison, venison, elk, eggs. Aim to eat grass-fed
or wild protein as the quality of it will largely control how your body reacts
to it.
BERRIES
02
03
Particularly blueberries, but raspberries, blackberries, cherries, and
strawberries make the cut as well. Berries offer the risk of seeds being stuck
in your teeth for a few hours, but they have a high content of polyphenols,
antioxidants, vitamin C, and fiber. They are shown to help reduce
inflammation, neutralize free radicals, improve insulin sensitivity, lower type-2
diabetes, reduce abdominal fat stores, lower cholesterol, and help digest and
absorb saturated fat. Soooo, what can’t they do?...marry me. Ugh...
RAW COCOA
The polyphenols in this are amazing. They lower blood pressure, help reduce
stress, lower cholesterol, increase brain activity, and help you poo poo. The
cocoa chia seed recipe is one of the best ways to get unsweetened cocoa in
your diet regularly...but yes, you can have a little dark chocolate.
AVOCADO
04
Why does everyone have to remind us that they’re a fruit? Get over it...
Anyways, these babies help lower the bad cholesterol, and by fueling your
body with healthy fats, you are more apt to burn fat over carbohydrates. By
neutralizing free radicals, they increase your mitochondria efficiency and
optimize your cells. This makes for a stronger metabolism...oooh buzz word.
05
OLIVE OIL
06
M O M O M U SCL E
We’re improving blood sugar, blood pressure, and cholesterol here. Imma
bathe in this, brb.
COCONUT/MCT
This lil nut boosts your immunity, reduces abdominal fat, and contributes to
increasing your metabolism to burn more calories. MCT also increases your
brain clarity by providing ketones to the brain instead of sugar.
THE FI G HTER
IS THAT
GLUTEN
FREE?
MY FAVOURITE
GLUTEN FREE
SNACK HACKS
- Babe Berry Smoothie
- Chia Seed Pudding
- Caulilflower Wraps
- Cassava Root Tortillas
- Canyon Bakehouse Gluten-Free Bread *My favorite is the Mountain White*
- Shiratake Noodles or GF Noodles
- Gluten Free Desserts (cookies, cake, brownies)
- King Arthur’s Gluten-Free Brownies
MO M O M U SCL E
30 .0 4 44°N, 31. 2357°E
- Berries + Fruit
MO M O M U SCL E
– SOPHIA LOREN
30. 0 4 4 4 ° N , 3 1.2 3 5
“SEX APPEAL IS FIFTY
PERCENT WHAT YOU’VE
GOT AND FIFTY PERCENT
WHAT PEOPLE THINK
YOU’VE GOT.”
SHOPPING LIST
FATS
FATS: GRASS-F ED DAIRY (IN MODERATION)
+ Nut butter, cashew, almond, sunflower
(no added sugar)
+ Avocado
+ Coconut cream, milk, butter
+ Nuts/seeds (Macadamia nuts, Brazil
nuts, walnuts, hemp seeds, hazelnuts,
sesame seeds, almonds, etc.)
+ Cheese
+ Ghee
+ Butter
+ Sour cream
+ Cream cheese
+ Plain Greek yogurt
+ Cottage cheese
+ Ricotta
FATS : O IL S
PA NTRY IT EMS
+ Avocado oil
+ Coconut oil
+ Olive oil
+ Walnut oil
+ Sesame oil
+ Animal fat from grass-fed and pasture
raised animals
+ MCT oil
+ MCT powder
+ Bone broth
+ Coconut flour
+ Almond flour
+ Apple cider vinegar
+ Balsamic vinegar
+ Sea salts (Maldon brand is a life changer)
+ Extracts (vanilla, etc)
+ Cocoa butter/powder
+ Grass-fed protein powder
+ Dried herbs & spices
+ Grass-fed collagen
+ Fermented vegetables
+ Nut milks
+ Mustard
+ Unsweetened organic ketchup
+ Olive oil mayonnaise
+ Tahini
+ Unsweetened coffee & tea
+ 70% dark chocolate or above
+ King Arthur brownie mix
+ Jovial gluten free pasta
+ Guittard 72% baking chips
M O M O M U SCL E
THE FI G HTER
FO O D S H I G H I N O M EGA - 3
OR GANIC F RU IT
+ Salmon
+ Sardines
+ Cod liver oil
+ Egg yolk
+ Grass-fed and finished beef
+ Grass-fed butter
+ Grass-fed ghee
+ Hemp seeds
+ Walnuts
+ Chia seeds
+ Flax seeds
+ Algae
+ Blueberries
+ Raspberries
+ Strawberries
+ Blackberries
+ Avocado
+ Coconut
+ Peppers
+ Cucumbers
+ Tomatoes
+ Olives
+ Eggplant
+ Lemon
+ Lime
+ Squash
OR GANIC, F REE-RANGE PROT EIN
SOU RCES
+ Chicken
+ Eggs
+ Grass-fed beef
+ Pork
+ Bacon
+ Wild-caught seafood
+ Bison
+ Wild game
+ Venison
OR GANIC VEGETABL ES
+ Cabbage
+ Broccoli
+ Garlic
+ Mushrooms
+ Onion
+ Celery
+ Fresh herbs
+ Green leafy vegetables
+ Asparagus
+ Cauliflower
+ Radishes
+ Eggplant
+ Zucchini (zoodles are amazing)
MO MO MUS CLE
S H O P P IN G L IS T
PL AN T BA S E D F O OD S
+ Vegan “meats” - tempeh, tofu, seitan,
and other high-protein, low-carb options
+ Leafy greens - kale, spinach, etc
+ Vegetables - broccoli, cauliflower,
zucchini, etc.
+ Coconut oil
+ Avocado
+ Nuts & seeds
+ Berries - blueberries, raspberries,
blackberries, etc.
+ Oils - olive oil, avocado oil, MCT oil,
red palm oil, etc
+ Beans: black beans + kidney.
+ Lentils
+ Pasta: edamame, lentil, etc.
black bean or shiratake noodles
+ Supplements include - vitamin D3,
Algae Omega-3 DHA & EPA, iron, &
zinc
+ Chickpea pasta
+ Nutritional yeast
+ Cocoa powder & nibs
+ Chia seeds
+ Hemp seeds
+ Blue spirulina
+ Black bean burgers
+ Unsweetened almond, oat or
cashew milk
M O M O M U SCL E
THE FI G HTER
BRANDS YOU’LL LOVE
M O M O M U SCL E
THE FI G HTER
+06
MEAL PLANS
& TIPS
LE A N + S T R ON G
WWW.MO MO MUS CL E.CO M
FLEXIBLE MEAL
PLANS
Nutrients are the building blocks to a healthy
body. Think vegetables and high quality foods.
NUTRIENTS + CALORIES = FOOD.
Now, we use FOOD to optimize your body.
The meal plans I have created are built to boost
your metabolism, optimize fat burning hormones,
and trigger protein synthesis.
Note: If you’re only eating three meals, then blend
in the remaining macronutrients into the other
meals. Example, instead of one serving of protein
each meal, have 35-40g per meal to fulfill your
daily protein needs.
- 1 serving protein = 30g
- 1 serving carb = 25g
- 1 serving fat = 12g
USE FOOD TO SET
YOUR BODY UP
FOR SUCCESS.
M O M O M U SCL E
THE FI G HTER
KETO/SEDENTARY
ATHLETE
BR E AK FA S T
P RE- WORK OU T
+ 2 servings fat
+ 1 serving protein
+ Unlimited vegetables
+ 0.5 serving fat
+ 1 serving protein
+ 1 serving carbohydrates
M E AL 2
P OST- WORK OU T
+ 1 servings fat
+ 1 serving protein
+ Unlimited vegetables
+ 1 serving berries
+ 1.5 serving protein
+ 2 serving healthy carbohydrates
M E AL 3
+ 2 servings fat
+ 1 serving protein
+ Unlimited vegetables
M EA L 3
+ 2 serving fat
+ 1 serving protein
+ 1 servings carbohydrates
+ 2 servings vegetables
M EA L 4
+ 2 servings fat
+ 1 serving protein
+ Unlimited vegetables
+ 1 serving fat
+ 1serving protein
+ 2 servings carbohydrates
+ Unlimited vegetables
WEEKDAY WORKOUT
WARRIOR
GAIN MUSCLE
BR E AK FA S T
P RE- WORK OU T
+ 2 servings fat
+ 1 serving protein
+ Unlimited vegetables
+ 1 serving fat
+ 1 serving protein
+ 1.5 serving carbohydrates
P O S T- W O R K OU T
P OST- WORK OU T
+ 1 serving protein
+ 1.5 serving berries
+ 1 serving fat
+ 1.5 serving protein
+ 2 serving healthy carbohydrates
M E AL 4
M EA L 3
+ 2 servings fat
+ 1 serving protein
+ Unlimited vegetables
+ 1.25 serving fat
+ 1 serving protein
+ 2 servings carbohydrates
+ 2 servings vegetables
M E AL 4
M EA L 4
+ 2 servings fat
+ 1 serving protein
+ 1 serving berries or wine
+ Unlimited vegetables
+ 1.5 serving fat
+ 1.25 serving protein
+ 2 servings carbohydrates
+ Unlimited vegetables
M E AL 3
START THE DAY
A DAY IN THE LIFE OF A BABE.
Okay, so we’re going to get into the meal plans of what I would typically recommend. I know what you
might be thinking, I came here for eggs and salad?
But the truth is, there is science behind this information. By making sure you’re starting your day off
with healthy fats, fiber, and protein, we ensure happy hormones and gut health. You will elicit protein
synthesis which helps your cells create protein. This will thus create more lean muscle, burn more fat
and help you achieve the body that you’ve been working so hard for.
For example, something as simple as swapping your high protein cereal for a nutrient dense, slow
digesting breakfast [the daily breakfast or the Babe Berry Smoothie] will have a dramatic effect on
your blood sugar levels, reduce the insulin spike that throttles your testosterone down, help push out
bad bacteria stuck in your intestines. We are approaching food from a cellular level rather than just
“low-carb” and “good macros.”
Another note that we cover in later chapters is organ health. So when it comes to gut health and
hormone health, first getting a stool test and complete hormone panel can help uncover certain
bacteria strains that may be causing SIBO, IBS, parasitic episodes, and more.
SO - when I recommend drinking water upon waking, really drink high quality water upon waking to
help hydrate your organs and get your body ON. When I recommend Better Bitters before a meal to
help increase your gastric juices this helps prevent infection, bad bacteria that causes indigestion,
bloating + more, definitely consider it. Adding organic blueberries that has polyphenols to help
reduce free radicals aka things that make you age, cause disease and more! Adding flax seed to your
morning routine can significantly improve the state of your intestines and their ability to digest.
Digesting your food is highly important because you get more energy, leaner, less acne + clarity!
The tips and information found within this program are very thorough. The later chapters will educate
you on the details so that you can believe these tips and apply them for years to come!
Disclaimer: Make sure to consult your doctor before adding supplements into your
diet. Some of these can have interactions with medications, current health conditions
and more.
M O M O M U SCL E
THE FI G HTER
MEAL PLAN
NOTES
A WEEK IN THE LIFE OF A BABE.
The following meal plans are customized to your ideal body type, goals, and training program.
Each meal is balanced with fiber, carbs, fat + protein. Feel free to swap or repeat meals to fit your
needs. Implement intuitive fasting as you feel fit and more on fasting in the following chapters.
We aim to focus on: healthy hormones, protein + gut health. For example, our daily Babe Berry
Smoothie starts your day off perfectly as we address the three pillars to success.
Hormones:
Maca powder to support your natural testosterone, reduce PMS + boost libido.
Cod liver oil: with it’s omega-3s, it helps with mood + women with PCOS.
Spirulina: helps detoxify your liver which helps flush out fat cells.
Gut Health:
L-glutamine: is an amino acid that helps strengthen your stomach lining which helps with nutrient
absorption which thus helps with results!
Protein:
Creatine: delivers more nutrients to your muscles.
Whey protein: ingesting quality protein helps rebuild your muscle and also burn fat when eating
30g+ intake.
Collagen: helps strengthen your hair, skin, nails + gut health.
UPON WAKING
+ Drink 12 oz water (lemon optional)
+ Enjoy the Babe Berry Smoothie or the Daily Breakfast + your fav coffee or tea
+ Workout after meal 1 *or fasted if you do better without food in stomach*
+ If you’re staying at home for a while, fast until you feel hungry
AFTER DINNER
Since your carbs have been relatively low all day and you haven’t filled your body with starch,
you have the flexibility to have a some or a couple squares of dark chocolate if you feel the
craving... Or if it’s a Friday night ice cream & brownies kinda night. If not, then just keep the
blood sugar nice and low to keep burning fat.
3 OR 4 MEALS?
For most women’s + AFAB babes hunger levels and activity, I recommend eating 3 of the 4
meals a day. Just keep your protein up at 30-40g per meal. Choose intuitively and based off
your hunger levels.
Babe-Tip: Enjoying life is dope. Having some ice cream, wine, or cake is necessary. I
usually enjoy a gluten-free dessert or a pasta/burger at least 3-5xs a week. By
keeping my other meals ‘fat burning,’ I leave space for my fun foods. #flexibility
M O M O M U SCL E
THE FI G HTER
CONSISTENCY IS
KEY WITH DIET
TO BUILD MUSCLE WHILE GETTING LEAN:
Day 1: Moderate Carb
Day 2: Moderate Carb
Day 3: Low Carb
Day 4: High Carb
REPEAT.
TO LEAN OUT:
Day 1: Moderate Carb
Day 2: Low Carb
Day 3: Low Carb
Day 4: Moderate Carb
Day 5: Low Carb
Day 6: High Carb or Moderate with a Cheat Meal
REPEAT.
TO BUILD MUSCLE AND GET AS STRONG
AS POSSIBLE:
Day 1: Moderate Carb
Day 2: High Carb
Day 3: High Carb
REPEAT.
M O M O M U SCL E
THE FI G HTER
HEAL YOUR GUT
HEAL YOUR LIFE
IDEAL DAY
Note: this is a protocol I involve to help flush bad bacteria, detoxify my organs + optimize my
health. Consult a doctor before incorporating these supplements as it can cause symptoms to get
worse in some cases depending on what you’re overcoming. However, this protocol could help
your gut health immensely which will in turn help IBS, SIBO, acne, weight gain, fatigue, brain fog
+ more! Getting a stool test to identify specific bacteria strains is advised. Time stamps are only
used for order of steps.
8AM: Wake up, drink 12 oz high quality water, add a pinch of himalayan pink salt or those LMNT
packets. Drink 8 oz of cabbage juice if you’re dealing with stomach inflammation.
815AM: Morning walk, sunlight in eyes for 15 minutes. Use this time for your eat, pray, love routine.
Some enjoy journaling, meditation, or stretching. I highly recommend creating 5 wins of the day to
build a sense of direction and accomplishment.
845AM: Babe Berry Smoothie with fiber to cleanse, superfoods to detox, glutamine to restore
stomach lining + protein to build muscle/burn fat.
9AM: Enjoy coffee aiming for nut milk. Prolonging coffee until you’ve eaten and an hour into
waking will help your hormone levels stay balanced as your cortisol won’t shoot up and cause you
to store additional fat, feel sluggish later in the day and increase anxiety.
12 PM: Spray Better Bitters, 8 oz cabbage juice and/or bone broth depending on needs.
1215PM: Quality steak salad with avocado or MoMoMuscle Pancakes if you’re getting a workout in.
Additional supplements to consider depending on stomach condition: Digestive enzymes, Betaine
HCl, and more in the supplement chapters.
4PM: Muscle Me Chicken Recipe.
8PM: The Daily Salad, 1 cup bone broth and opting for a little dessert if you feel like it. I love doing
the Muscle Maker Yogurt or a gluten-free goodie I’m obsessed with for the week.
Pre-Bedtime: 1 serving of a magnesium supplement for optimal sleep and brain health.
Notes:
The four servings of 30g+ of protein ensures optimal muscle building. You can eat only 3, just be
mindful of getting 40g of protein per meal. Cabbage juice is a tool that soothes inflammation in
the stomach to improve GERD and ulcers. Note, the protein consists of high quality ingredeints
that help offer building blocks to build muscle. The above outline is an average day filled with
cortisol reducing habits, meals that elicit protein synthesis, ingredients that promote gut health,
supplements to support your natural testosterone and more! The following meal plans can be
used as variety. When it comes to carb cycling, it is not necessary for a body recomposition. So for
the most part, I would recommend following a meal plan similar to the one above and focusing on
improving your mechanics, habits, thoughts and quality of nutrition.
M O M O M U SCL E
THE FI G HTER
LOW CARBDAY 1
MEAL 1
The Daily Breakfast
+ 2 organic eggs
+ 2 egg whites
+ 3 slices turkey bacon
+ 3 oz avocado
Optional: 2 Siete Grain Free Cassava tortillas to put eggs/bacon in
Optional: top wrap with plain Greek yogurt & hot sauce *tastes like sour cream*
MEAL 2
+ Babe Berry Smoothie
MEAL 3
+ The Daily Salad
MEAL 4
+ BGL Loves Spaghetti
M O M O M U SCL E
THE FI G HTER
LOW CARBDAY 2
MEAL 1
+ 2 egg
+ 3 egg whites
+ 2 slices turkey bacon
+ 2 white cheddar rice cakes (or any flavor)
+ 1 tsp whipped cream cheese
MEAL 2
+ Keto Cake or Babe Berry Smoothie
MEAL 3
+ 5 oz chicken
+ 2 cups vegetables
+ 1/2 avocado
+ 1 tsp olive oil
+ 1 TBSP nutritional yeast
MEAL 4
+ 4 oz ground chicken 99% lean
+ 1/4 cup marinara sauce
+ 1 package of shiratake noodles
+ 1 TBSP nutritional yeast
+ 1/2 avocado
+ Salt to taste
OPTIONAL
+ 1 serving King Arthur Gluten-Free Brownies
+ 1 scoop organic vanilla ice cream
OR
+ 1/2 cup Chia Seed Pudding Recipe
M O M O M U SCL E
THE FI G HTER
MODERATE CARBDAY 3
MEAL 1
+ Babe Berry Smoothie
MEAL 2
+ The Daily Salad w/4 oz chicken
OR
+ Muscle Maker Ice Cream + 1.5 cups of bone broth
MEAL 3
MoMoMuscle Maker Pancakes
MEAL 4
+ Le Bowl
+ Muscle Maker Ice Cream
M O M O M U SCL E
THE FI G HTER
MODERATE CARBDAY 4
MEAL 1
+ Epic Egg Sandwich
MEAL 2
+ Babe Berry Smoothie
+ Chocolate Chia Seed Pudding 1/2 cup
MEAL 3
Basic
+ 4.5 oz chicken, salmon, or ground turkey
+ 1/2 package of cauliflower gnocchi with 1 TBSP pesto added or 4 oz sweet potato
+ 1/2 TBSP coconut oil
+ Unlimited roasted vegetables
Recipe:
Dice sweet potato, toss with melted coconut oil, cinnamon, and salt. Bake at 400 for 45 min.
MEAL 4
+ The Daily Salad
+ Muscle Maker Ice Cream
M O M O M U SCL E
THE FI G HTER
HIGH CARBDAY 5
MEAL 1
+ Babe Berry Smoothie
MEAL 2
+ Muscle Building Oatmeal, Pancakes or Waffles
MEAL 3
Basic
+ 4.5 oz chicken
+ 5 oz sweet potato recipe
+ 1 TBSP coconut oil
MEAL 4
+ Le Bowl with Steak
+ 1 cup bone broth
+ Fuck Yeah Brownies
M O M O M U SCL E
THE FI G HTER
HIGH CARBDAY 6
MEAL 1
+ Epic Egg Sandwhich
MEAL 2
+ The Daily Salad
+ 2/3 cup Chia Seed Pudding
MEAL 3
Basic
+ 4.5 oz chicken or lean meat
+ 1/2 medium avocado
+ 1 cup roasted vegetables
MEAL 4
+ Muscle Me Pasta
+ 1 cup bone broth
M O M O M U SCL E
THE FI G HTER
MACRO AIM
A question I receive is:
HOW MANY CALORIES SHOULD I BE AIMING FOR?
The thing is, everyone is different. My maintenance calories could be 1,900, while a client’s
might be 1,600.
SO HOW DO YOU FIND YOUR MAINTENANCE
CALORIES?
+1
Track your typical day of eating *you can do a few days and take the average*. This is what you’ve conditioned your body to be at maintenance for.
+2
We take those base calories and optimize the macros.
+3
Use the meal plan recipes to fit those calories and ideal macros.
+4
OR you could use the activity calculator to find what your maintenance calories SHOULD be, but isn’t always useful because your body is highly adaptable to what you feed it consistently.
Here are two different examples of athletes. On the left, is the typical 1,700 calorie cutie.
They do a lot of cardio and has a history of under eating. On the right, this athlete has a
stronger metabolism, is used to eating more food, has more muscle to feed and wants to
either gain muscle or lean out and do a body re-composition.
LOW CARB:
1,650 calories
- 130g protein
- 70g fat
- 125g carbs
LOW CARB:
1,830 calories
- 150g protein
- 70g fat
- 150g carbs
MODERATE CARB:
1,760 calories
- 130g protein
- 60g fat
- 175g carbs
MODERATE CARB:
1,925 calories
- 150g protein
- 65g fat
- 185g carbs
HIGH CARB:
1,960 calories
- 130g protein
- 60g fat
- 225-250g carbs
HIGH CARB:
2,185 calories
- 150g protein
- 65g fat
- 250g carbs
I can’t give you an exact macro key as I don’t know where your metabolic rate is, aka maintenance
calories. Track, optimize macros, and be consistent. Don’t under-eat regularly. You got this.
M O M O M U SCL E
THE FI G HTER
PLANT-BASED
MEAL PLANS
MEALS
1
OPTION A
OPTION B
Upon Waking - 12 ounces water
Upon Waking - 12 ounces water
Upon Waking - 12 ounces water
+ 1/2 cup chia seed pudding
+ 3 eggs
+ 1 cup organic raspberries
+ 2 egg whites
+ 2 TBSP walnuts
+ 1 avocado
‘Babe Berry Smoothie’ Recipe
+ 2 scoop egg white or vegan
protein powder (30g protein)
+ 1/2 TBSP honey
+ Drizzle of olive oil
+ 2 TBSP hemp seeds
+ 2 Frittata muffin (can do
egg, spinach, veggie
sausage) or 1 scoop leucine
powder
Optional:
1 cup spinach or vegetables
1 cup organic raspberries
1 cup oz seitan, tofu, beans,
lentils, etc.
The ‘Daily Salad’ Recipe
+ 1 cup unsweetened almond milk
+ 2 TBSP almond butter
+ 1 cup frozen blueberries
+ 5g creatine monohydrate
+ 5-10g L-glutamine
+ 1/2 capsule probiotic
Protein shake
+ 2 scoops egg white protein
(30g protein)
2
OPTION C
+ 1 cup chia seed pudding
+ 2 TBSP nut butter (not
peanut preferably)
+ 2 TBSP hemp seeds
+ 1 cup unsweetened, nondairy milk (I do 1/2 cup
almond milk and 1/2 cup
canned coconut milk)
+ 1 cup organic raspberries or
blueberries
+ 1 cup organic blueberries
+ 5g creatine monohydrate
+ Handful of walnuts
+ 1/2 TBSP honey
+ Drink BCAAs powder or 1
scoop leucine powder
+ 5-10g L-glutamine
+ 1.5 veggie burger (chickpea,
black bean, mushroom, etc)
‘Babe Berry Smoothie’ Recipe
+ 2 scoop egg white or vegan
protein powder (30g protein)
3
+ 1 fried egg
+ 1 cup unsweetened almond milk
1 cup oz seitan, tofu, beans,
+ 2 TBSP almond butter
lentils, etc.
+ 1 cup frozen blueberries
The ‘Daily Salad’ Recipe
+ 1/2 avocado
Optional: 1 slice dairy-free cheese
+ Unlimited salad or vegetables
+ 5g creatine monohydrate
+ 1/2 orange or 1/2 cup
+ 5-10g L-glutamine
organic berries
+ 1/2 capsule probiotic
+ 5-6 oz vegetarian meatballs
(spinach meatballs made
with almond meal)
4
OPTIONAL
+ Unlimited spaghetti squash
(flavor with garlic and herb
and drizzle with olive oil)
+ 1 cup asparagus or greens
+ 2 TBSP vegan cheese on top
+ ‘Daily Salad’ Recipe
Note - can swap the spaghetti
squash for miracle noodles or
zoodles
M O M O M U SCL E
Vegetarian BGL Lady Loves
1 cup oz seitan, tofu, beans,
lentils, etc.
Spaghetti and add avocado:
- 4 oz tofu (scrambled)
The ‘Daily Salad’ Recipe
- Marinara or pesto sauce
Dessert *optional*
- 1 cup veggies or salad
+ 1/2 cup chia seed topped
with berries, walnuts, and
honey
- 3 oz avocado (about 1/2 medium)
- Unlimited spaghetti squash
- 1 TBSP olive oil
Optional - 1 oz chocolate
THE FI G HTER
PLANT-BASED
MACROS IN FOOD
ONE SERVING
PROTEIN - 30g
ONE SERVING
FAT - 12g
ONE SERVING
CARBS - 25g
UNLIMITED
VEGETABLES
3 servings of egg
white substitute
1 TBSP nut butter
4oz sweet or purple
potatoes
Brussel sprouts,
bell pepper,
zucchini
1.5 cups of Tofu
1 TBSP Coconut,
olive or avocado
0.5 cup rice
Broccoli,
cauliflower,
artichokes,
green beans
1 cup garbanzo
beans
3 oz avocado
0.5 gluten-free rolled
oats - raw
Greens, asparagus,
celery, spinach
0.75 cup kidney
beans
2 TBSP chia seeds
2 TBSP honey
Beets, eggplant,
cabbage
30g of plant protein
powder - usually 1.5
servings
1 oz nuts & seeds
2/3 rice, amaranth,
farro - cooked
Cauliflower, onion,
jicama, sauerkraut,
shiratake noodles
1.5 cups lentils
1 cup fruit
& a lot more...
0.5 cup hemp seeds
9oz butternut
squash
Mix of ezekiel
bread, chia seeds &
hemp seeds
1 BGL oat bars
0.5 lupin beans
1 cup black beans
0.5 cup seitan
1.5 black bean
burger
M O M O M U SCL E
THE FI G HTER
EATING
OUT
GUIDE
Contrary to popular belief, eating healthy at
restaurants isn’t rocket science. You just have to
be as difficult as your Aunt Sue at Christmas.
Welcome to the land of modifications. Your
server might hate you, but your body won’t. The
key to eating out is structuring your meal around
protein and vegetables. The fats are already
hiding and the carbohydrates are unnecessary.
Here are some examples of meals you can enjoy
while still burning fat... or make room for a drink
or your favorite garlic bread.
Please note, I highly recommend and support
enjoying occasional, indulgent meals. So, if you
want a regular burger and fries, then go ahead.
But if eating out is a part of your daily routine,
we have to modify things to make it fit your
goals.
MO M O M U SCL E
30 .0 4 44°N, 31. 2357°E
WANT A BURGER
& FRIES? GO
RIGHT AHEAD
MEXICAN FOOD
FAJITAS
+ 5 ounces of chicken or steak (ask how many ounces
and if only 3, double the protein)
+ Unlimited vegetables
- No rice, sub for more vegetables or a side salad
Optional: 1/2 cup beans
Guac and sour cream with discretion
CHICKEN SALAD
+ Double chicken
- No tortilla strips
+ Lite sour cream and cheese
+ Add avocado
+ Dressing on side - can do a tasty one like avocado
ranch or cilantro lime, just be moderate
CHICKEN TACOS
+ 2 chicken or steak tacos with double protein
+ Only 1 corn tortilla per taco
+ 1/2 cup guacamole
+ 1/2 cup beans
+ Add fajita vegetables
VEGGIE FAJITAS (V)
+ Add tofu - if available
+ Unlimited vegetables
+ Light cheese
+ 1 cup beans
VEGGIE TACOS (V)
+ 2 veggie tacos
+ Only 1 corn tortilla per taco
+ Sour cream, guac, and cheese in moderation
+ 1 cup beans
M O M O M U SCL E
THE FI G HTER
SALAD JOINT
NOM SALAD
+ Salad base
+ 5 oz chicken, skirt steak, or salmon
(ask for double protein)
+ Unlimited veggies
+ 1 TBSP nuts
+ 3 oz avocado
+ Hard-boiled egg
+ Dressing - Try balsamic vinegar & olive oil,
or a tastier dressing, just put it on the side
and dress it yourself
FALAFEL SALAD (V)
+ Salad base
+ Falafel or veg protein
(double veg protein if tofu, seitan, etc)
+ Unlimited veggies
+ 1 TBSP nuts
+ 3 oz avocado
+ 2 TBSP balsamic vinegar or 1 TBSP balsamic
vinaigrette
+ 1 TBSP olive oil (if not heavy dressing)
+ 2 hard-boiled eggs
M O M O M U SCL E
THE FI G HTER
MEDITERRANEAN
KABOBIN’
+ 3 chicken or steak kabobs
+ Side of roasted vegetables or Greek salad
Optional: Hummus
CHICKPEA MADNESS (V)
+ Kale tabbouleh
+ Falafel (double if small portion)
+ Side of roasted vegetables or Greek salad
+ Hummus
M O M O M U SCL E
THE FI G HTER
BURGER JOINT
NICE FIRST DATE
+ Lettuce wrap
+ Chicken, bison, beef or turkey meat
+ Vegetable toppings
+ Add avocado
+ Side of salad
+ Fried egg or bacon if you enjoy it
Optional: If you’re just in the mood for it,
skip the bun and get a side of fries
IMPOSSIBLE BURGER (V)
+ Lettuce wrap
+ Vegetarian burger, usually mushroom,
black bean, etc.
+ Vegetable toppings
+ Add avocado
+ Side of salad
M O M O M U SCL E
THE FI G HTER
MIND BODY & SOUL
LET’S GET TESTED HEHE
We’re about to deep dive into supplements. Now they are not a band-aid to your symptoms, rather a
way to supplement your healing on different aspects. I will say, in Chapter 7 I deep dive into a lot more
ways to optimize your body from the inside, out — including liver, gut and hormone health. If you are
experiencing noticeable symptoms, getting a full hormone blood test done and a gut microbiome test,
can identify a thyroid imbalance or if you have any outstanding bad bacteria, yeast and/or parasites.
Not everyone needs digestive enzymes and probiotics, however if you’re someone dealing with yeast
infections, heart burns, skin rashes, and much more — there is most likely an underlying root. By
diving deeper into the body, this may help resolve long term infections. Antibiotics can help with
bacteria overgrowth, however, when that doesn’t always work, we have to asses the organs. SIBO —
which is small intestinal bacteria overgrowth, can be producing large amounts of bad bacteria in the
body. Causing you to feel lethargic, hold excess weight, break out and a lot more serious symptoms
that you may have found no solution for.
By taking your time to understand your body and how simply: reducing stress, getting in the sun first
thing in the morning, sleeping for 8 hours, reducing gluten, adding in bone broth, delaying your coffee
for the first 90 minutes of the day, and of course, exercise, can dramatically contribute to a healthier,
elevated body. When you take that approach, you will change. You start healing things you never
thought you would. Your mind elevates to a higher frequency where joy and gratitude is found. It is
truly a much deeper lifestyle approach we need to apply to our ‘fitness journey.’ My goal is for you to
pay attention and listen to your body, while using science, food and mindfulness to restore it. With
that said, let’s talk about some crucial supplements and ingredients that have dramatically improve
my quality of life and can do that for you.
Pro-Tip: By learning more about neuroscience, such as Joe Dispenza and Andrew Huberman, you can
get in control of your life, self-esteem, anxiety. I know for me, anxiety and ‘being hard on myself’ have
brought me to some dark places. By rewiring your brain (yes, it’s a process) something will begin to
click. Your energy becomes more pure, your intuition triples, you become so much more involved in
your own life that you will be so happy you challenged yourself to remove toxic people, irritations, etc
and add in mindful, ground practices that can change you from the inside, out.
LIFE IS ONLY AS GOOD AS YOU FEEL:
MIND, BODY & SOUL
MO M O M U SCL E
THE FI G HTER
MY TOP 7
SUPPLEMENTS
+ L-GLUTAMINE
A natural amino acid in an unflavored powder. 10g
per day for a month, then decrease to 5g. The
easiest way is to blend in a smoothie. This will
increase the integrity of your gut lining and
prevent any toxins from entering the bloodstream,
which will reduce inflammation and help boost
your energy and immune system. It will also
increase your nutrient absorption to help you build
muscle.
+ PROTEIN POWDER
Getting at least 30g of protein per sitting + 2.5g of
leucine is crucial for fat burning progress. I
recommend grass-fed whey, plant protein or egg
white protein depending on what your stomach
tolerates.
+ CREATINE
MONOHYDRATE
Highly recommended for plant-based clients or
those wanting a strong physique. Unflavored, 5g a
day will help supply more energy and nutrients to
your muscles so they can work hard and grow. It
is simply a compound found in protein and isn’t
anything serious or too ‘bro’. No side effects, just
ATP (energy) into your muscles. If you feel bloated
or you’re holding water, it is your muscles storing
nutrients and water. You can easily reduce this
bloat by getting your sweat on — nothing to be
concerned about.
+ PERUVIAN MACA
POWDER CAPSULES
This is a natural herb to support your reproductive
system (sex drive and hormone levels) and
prevent oestrogen dominance, which can cause
weight gain and fatigue. It is also very helpful for
easing any menstrual/hormonal pain.
or imbalances. 500-750mg a day.
+ PROBIOTIC
This is optional depending on gut issues. Reduce
inflammation first through an elimination diet then
see if you need additional support. Aim for a
probiotic with at least 50 billion CFU.
+ DIM
Ooooh, derived from cruciferous vegetables and
helps your estrogen metabolism. Say, what? If you
struggle with acne, PMS symptoms or just want to
help flush out unwanted 16-hydroxy estrogen, this
is a lifesaver.
+ COLLAGEN POWDER
Love this supplement! Great for bone, brain, gut,
skin, muscle, and heart health! What can’t it do?
10g daily.
Link for my recommended brand of
supplements: click here.
MY DAILY SUPPLEMENTS FOR HORMONE
HEALTH & GUT SUPPORT.
M O M O M U SCL E
THE FI G HTER
BONUS FOR GUT
HEALTH
+ FLAXSEED
+ BONE BROTH
This lil seed is rich in omega-3, 95% fiber and
helps move through your intestines like glue to
bind to bad bacteria and promote the growth of
good bacteria. Start slowly with 1 tsp and
gradually increase to 1 TBSP if your stomach
allows.
Okay, this isn’t really a supplement but OMG. I am
obsessed. I’ve been drinking the Kettle & Fire
Chicken or Beef Bone Broth since recovering from
a parasite. It helps improve your stomach lining to
support healing a leaky gut and decrease
inflammatory bad bacteria. ALSO, this yummy cup
of broth has 10g of protein per cup! So I
recommend having at least two cups a day with
meals to help increase your digestion, immunity,
and add more protein to your diet. Feel free to
make this at home if you want a Martha Stewart
moment.
+ CABBAGE JUICE
Wow. Okay, so this little bugga can help with
severe stomach issues such as IBS, celiacs,
bloating and more. It works to reduce
inflammation in the stomach, improve . While it
won’t heal the underlying cause, it supplies
glutathione - a powerful antioxidant to detoxify
the liver. The more I learn about bio-hacking, the
more I understand how impactful a heathy liver is.
+ BETTER BITTERS
I don’t know about you, but at some point in our
life we experience bloating, heart burn and/or
cramping. This can be caused by weak stomach
acids. Adding in a spray of bitters on your tongue
helps your stomach produce stronger acids to
help digest your food better. This leads to better
absorption of nutrients, natural detoxification of
the liver, and — thanks to the gut-brain connection
— bitters can even have a positive effect on stress.
+ DIGESTIVE ENZYMES
Heh? I know, but is it really needed?!? It’s just
crazy to me how we hear about probiotics, DE,
bone broth, etc. It doesn’t become essential until
you NEED it. So, this supplement can dramatically
improve your bodies ability to digest.
+ CHIA SEEDS
Again, not a supplement but wow. Does Mother
Nature give us ingredients to heal our bodies. This
omega-3 packed bead helps get into the grooves
of your intestines to move any toxic waste that
may be stuck in that tummy. Sometimes, we don’t
need to overcomplicate with supplements, but
focus on REAL food. Also note, the Chia Seed
Pudding recipe found in this book is, well yes,
AMAZING and now you can eat it knowing it’s
helping move things through.
CONSULT A DOCTOR BEFORE ADDING ANY
SUPPLEMENTS TO YOUR PROTOCOL.
MO M O M U SC L E
THE FI G HT ER
30. 04 4 4°N, 31. 2357°E
“I’VE LEARNED THE MAIN
THING IN LIFE IS THAT YOU
GET WHAT YOU PUT IN.”
MO M O M U SCL E
– ADELE
+07
TOP 26 BABE
RECIPES
FAT BURNING RECIPES PLUS
RECIPES FOR THE MUSCLEBUILDING BABE
LE A N + S T R ON G
WWW.MO MO MUS CL E.CO M
VANILLA
CHIA SEED
PUDDING
+ Serves 4
+ Prep time: 10 Minutes
+ 3-8 hours sitting
INSTRUCTIONS:
1. Blend all the ingredients together except the
chia seeds, walnuts, and berries for 30 seconds
on high.
2. Place liquid in a resealable jar and shake in the
chia seeds.
3. Shake every couple of minutes for the
first 15 minutes to prevent it from chunking
at the bottom.
4. Place in the refrigerator overnight, or at least
3 hours.
5. Top with walnuts and berries. YUM.
Note: Add or reduce the maple syrup depending
on your taste bud preference.
INGREDIENTS:
+ 2 1/4 cups light coconut milk
+ 2 rounded TBSP almond butter (or other nut/
seed butter)
+ 2 tsp vanilla
+ 3 TBSP maple syrup
+ 1/2 cup chia seeds
Toppings for each serving:
+ 2 TBSP walnuts, crushed
+ 1/2 cup organic raspberries
M O M O M U SCL E
Babe science:
The fewer artificial sweeteners
you eat, the sweeter foods will
start tasting. Just wait for it!
THE FI G HTER
CHOCOLATE
CHIA
PUDDING
+ Serves 4
+ Prep time: 10 Minute
+ 3-8 hours sitting
INSTRUCTIONS:
1. Blend all the ingredients in a blender together,
except the chia seeds.
2. Place liquid in a resealable jar and shake in the
chia seeds.
3. Shake every couple of minutes for the first 15
minutes to prevent it from chunking at the
bottom.
4. Place in the refrigerator overnight, or at least
3 hours.
5. Top with walnuts, berries, and a little
honey. Enjoy!
Note: Add or reduce the maple syrup depending
on your taste bud preference. Try mix before
putting it in the fridge to see if it’s sweet enough.
INGREDIENTS:
+ 2 1/4 cups light coconut milk
+ 2 rounded TBSP almond butter (or other nut/
seed butter)
+ 2 tsp vanilla
+ 3 TBSP maple syrup
+ 1/2 cup chia seeds
+ 2 1/2 TBSP unsweetened cocoa
M O M O M U SCL E
Dessert Tip:
Great at satisfying your sweet
tooth. High in omega-3s, healthy
fats and fiber.
THE FI G HTER
BABE BERRY
SMOOTHIE
+ Serves 1
+ Prep time: 2 minutes
INGREDIENTS:
+ 1 cup unsweetened vanilla hemp milk or water
+ 1 cup frozen organic blueberries
+ 1/3 cup frozen mango or other preferred fruit
+ 1 TBSP unsweetened cocoa powder
+ 1 TBSP unsweetened cashew butter or almond butter
+ 30g of protein powder (I prefer Loop’d Fruit by 1st Phorm or their natural vanilla 10/10 taste)
+ 5g L-Glutamine powder
+ 5g creatine monohydrate powder
+ 1 tsp maca powder
+ 1 TBSP cod liver oil or omega 3 oil (get a fruit flavored one)
+ 1 scoop collagen powder
+ 1 scoop spirulina/wheatgrass powder
INSTRUCTIONS:
1. Blend all ingredients in a blender except the collagen and
protein.
2. Add remaining ingredients and blend for 10 seconds.
3. Enjoy because this is the recipe I drink DAILY.
Optional - Add a 1/2 frozen banana in smoothie for more
calories and carbs if goal is muscle building.
Babe-Tip:
Make sure you take your Peruvian
maca powder for increasing sex drive,
natural tesosterone support aka lean
muscle, and mitigating menstrual
pains. Link here.
Side note: if you’re balling on a
budget, prioritize the L-glutamine and
creatine.
M O M O M U SCL E
THE FI G HT ER
LET’S TALK ABOUT IT
Let’s talk about why starting your morning off with this smoothie can dramatically increase
health beyond the whole calories in/calories out thought process. Here is a brief breakdown
of why the Babe Berry Smoothie can change your life.
Spirulina/wheatgrass: liver health, think detox. It helps detox fat cells from liver and body. A
fatty liver = a fatty body.
Maca: sex drive, supports testosterone, less PMS. I found this blend called Natural Female
Aphrodisiac linked on the supplement list that is potent! It’s all about quality here.
Glutamine: strengthen stomach lining so no leaky gut. Less acne. More food absorption aka
better results!
Collagen: hair, skin, nails and gut health.
Whey protein: amino acids and protein to burn fat.
Creatine: amino acids to build muscle and FEED your muscles. More nutrients, more results.
Cocoa powder: antioxidant to help reduce stress aka stomach fat.
Blueberries: antioxidant to help reduce stress aka stomach fat.
Cod liver: hormone health to help with cellular communication and function so your hair,
hormones, mood and gut is happy.
Nut butter: to help slow the digestion of the sugar + nutrients.
As far as protein powder quality goes, that is important because you want to choose
something you ENJOY. I decided to partner with 1stPhorm purely because of the taste of their
protein powders made it near impossible to want to skip my daily smoothie. I love their
Natural Phormula 1 and Fruit’d Loop Phormula 1 lines as well as their Plant-Based Proteins.
M O M O M U SCL E
THE FI G HTER
MUSCLE MAKER
ICE CREAM
+ Serves 1
+ Prep time: 2 minutes
INSTRUCTIONS:
1. Place Greek yogurt in a bowl.
2. Add berries and your seed blend on top.
INGREDIENTS:
+ 2/3 cup plain Greek yogurt (Siggys is great
tasting, I sometimes blend the coconut flavor with
the plain)
+ 1 cup fresh organic berries
+ 2 TBSP keto granola (I like Purely Elizabeth)
+ Optional: 1 TBSP hemp, chia flax blend from
Manitoba Harvest
+ Pro-tip: To make this satisfy your sweet tooth,
add in some Chia Seed Pudding, dark cocoa
avocado pudding and/or a half of a gluten-free
cookie or brownie.
Babe-Tip:
Great for a post dinner snack or add on a cup of bone
broth to make it a full meal of 30g of protein.
Note this is for those who digest dairy well.
M O M O M U SCL E
THE FI G HTER
THE
DAILY
BREAKFAST
+Serves 1
+ Prep time: 2 minutes
+Total time: 10 minutes
INSTRUCTIONS:
1. Place a sauté pan on medium-low heat and
spray with non-stick oil.
2. Crack eggs into the pan.
3. Let cook for 2-3 minutes.
4. Divide eggs with spatula and flip (if you can flip
the whole thing without cutting it, then kudos)
5. Cook for another 1-2 min and turn off heat.
6. Let sit in pan for 30 seconds.
7. Place on plate.
8. Brown meat on high heat for 3 minutes.
9. Add other ingredients to plate.
10. Season to taste.
Optional: Add banana in smoothie for more
calories and carbs if goal is muscle building.
INGREDIENTS:
+ Spray coconut oil
+ 2 pasture-raised eggs
+ 3 egg whites
+ 3 slices turkey bacon
+ 1/2 large avocado
+ 1 cup oven roasted vegetables
+ Maldon salt
Optional:
Wrap all of this in Cassava Root tortillas and they
make tacos too good to be true.
M O M O M U SCL E
Babe-Tip:
My favorite breakfast because it’s
packed full of protein, healthy fats
and keeps blood sugar levels stable.
THE FI G HTER
EPIC
EGG
SANDWICH
+ Serves 1
+ Prep time: 1 minutes
+ Total time: 10 minutes
INSTRUCTIONS:
1. Put bread in toaster oven until desired
toastiness.
2. Place a sauté pan on medium-low heat and
spray with non-stick oil or a small slice of a
grass-fed butter stick.
3. Crack eggs into the pan and let cook for
2-3 minutes.
4. While eggs are cooking, have another pan on
high heat cooking the turkey bacon. Cook until
both sides are browned.
5. Divide eggs with spatula and flip (if you can flip
the whole thing without cutting it, then kudos)
6. Cook eggs for another 1-2 min and turn off heat.
7. Let sit in pan for 30 seconds. Add salt.
8. Spread cream cheese on toast, add eggs, and
turkey bacon. Slice and enjoy!
INGREDIENTS:
+ 2 slices Canyon Bakehouse Gluten-Free
Mountain White Bread
+ Spray coconut oil or quick butter rub
+ 2 pasture-raised eggs
+ 2 egg whites
+ 3 slices turkey bacon
+ 2 TBSP whipped cream cheese or Dairy-Free
Kite Hill Everything Cream Cheese
+ Salt & pepper to taste
M O M O M U SCL E
Babe-Tip:
This shit is so good. I alternate with
this and the Daily Breakfast. Balance
is key with carbs, and also, cutting
gluten helps with improving gut
health.
THE FI G HTER
KETO
CAKE
+ Serves 1
+ Prep time: 2 minutes
+ Total time: 3 minutes
INSTRUCTIONS:
1. With a fork, whisk all ingredients together in a
microwavable bowl. OR if you have a frother, use
that baby.
2. Whisk air into mixture for 3 minutes.
3. Microwave cake for 30 seconds.
4. Stir cake.
5. Pop it back in for 60-75 seconds depending
on microwave.
6. Add Rebel Keto Ice cream on top, fresh
strawberries and/or whipped cream.
INGREDIENTS:
+ 2 1/4 scoops grass-fed collagen
+ 1 egg
+ 2 egg whites
+ 1 tsp vanilla extract
+ 2 TBSP unsweetened cocoa powder
+ 1/2 TBSP natural maple syrup
+ 3-4 drops vanilla liquid stevia
+ 3 TBSP almond flour or coconut flour
+ 1 tsp baking powder
+ 1 TBSP unsweetened macadamia or almond milk
Optional:
1/2 cup Rebel ice cream, berries and/or whipped
cream
M O M O M U SCL E
Babe-Tip:
OK - my new obsession. Great for
post workout or a sweet treat. It has
enough protein to be it’s own meal.
Go easy on the ice cream if you’re
eating it daily.
THE FI G HTER
MUSCLE
MILK
+ Serves 1
+ Prep time: 1 minutes
+ Total time: 2 minutes
INSTRUCTIONS:
1. Pour liquid into glass.
2. Add all the ingredients.
3. Froth with frother for 15 seconds.
4. Top with ice.
5. Enjoy as a quick breakfast, snack or protein
source in addition to vegetables, carbs or fat.
Note: If you don’t do the coffee (which I do when I
don’t need the caffeine) just add more non-dairy
milk.
Side Note: I’ve been enjoying unsweetened
macadamia nut milk!
INGREDIENTS:
+ 6 oz unsweetened non-dairy milk
+ 3 oz cold brew coffee *optional*
+ 2 scoops 1st Phorm Natural Collagen
+ 1 tsp MCT oil
+ 1 tsp unsweetened cocoa powder
+ Ice
M O M O M U SCL E
Babe-Tip:
No apetite? No problem.
Fuel yourself with 30g protein and
MCT oil that torches fat and
accelerates mental focus.
THE FI G HTER
SWEET POTATO &
PESTO CHICKEN
BREAKFAST BAKE
+ Serves 4-6
+ Prep time: 20 minutes
+ Total time: 70 minutes
INSTRUCTIONS:
1. Preheat oven to 400°F.
2. Toss sweet potatoes in 2 TBSP of ghee. Place on
a parchment paper lined baking sheet and bake
for 25-30 minutes until soft then turn oven
temperature down to 350 degrees.
3. Put a large sauté pan over medium heat, add 2
TBSP of ghee with the onion and garlic. Cook
about 5 minutes, or until onions become
translucent.
4. Add chicken and cook for about 10 minutes,
then add pesto and mix well until combined.
5. Grease an 8x8 baking dish, add the mixture from
the pan to the baking dish then add in eggs and
salt along with the sweet potatoes. Stir to
combine.
6. Place in oven and bake for 30-35 minutes, until
eggs are set in the middle and not...jiggly.
INGREDIENTS:
+ 4 TBSP melted ghee, butter or coconut oil,
split in half
+ 1 small sweet potato, peeled and diced
+ 1/2 yellow onion, minced
+ 2 garlic cloves, minced
+ 2 cups diced cooked chicken
(I used a rotisserie chicken)
+ 3 TBSP pesto
+ 10 eggs, whisked
+ Salt, to taste
M O M O M U SCL E
Babe-Tip:
This does have a potato/starch
source so I would have occasionally
rather than daily.
THE FI G HTER
OVEN
ROASTED
VEGETABLES
+ Serves 4-6
+ Prep time: 12 minutes
+ Total time: 45 minutes
INSTRUCTIONS:
1. Preheat oven to 425°F.
2. Prep vegetables by washing and slicing.
3. Toss vegetables in oil, garlic, parmesan, and salt.
4. Place in oven and bake this pan of goodness for
25-35 minutes until nice and roasted
INGREDIENTS:
+ 2 lbs asparagus
+ 1 head cauliflower
+ 2 cups tomatoes
+ 4 cups broccoli
+ 4 TBSP olive oil
+ 4 TBSP minced garlic
+ 1/4 cup fresh, grated parmesan
+ Fresh ground salt
Babe-Tip:
Always have roasted vegetables on
hand to pair with healthy fats and
meat!
M O M O M U SCL E
THE FI G HTER
WHOLE
INDIAN
CHICKEN
+ Serves 6
+ Prep time: 2 hrs 20 minutes
+ Total time: 4+ hours
INSTRUCTIONS:
1. Wash the chicken and pat dry.
2. Mix together chili powder, ginger, garlic paste,
pepper, cumin, honey, vinegar, butter and salt
into a smooth paste.
3. Apply the chili paste all over the chicken, into
the crevices and under the skin wherever there
are gaps. If you have extra marinade remaining,
you can use it to brush the chicken while it
cooks.
4. Cover and marinate the chicken for at least 2
hours or overnight. I highly recommend
marinating it overnight in the refrigerator.
5. If you leave it in the fridge, remove it 45 minutes
before cooking to let it come to room
temperature.
6. In an oven-proof baking dish and add onions,
garlic and lemon slices to the bottom. Transfer
chicken on top.
7. Bake in a pre-heated oven at 425°F for 90
minutes. Keep brushing the chicken with the fats
and gravy from the pan every 30 minutes or so.
Give it one final brush in the last 5 minutes.
8. Once cooked, cover with aluminum foil and let it
rest for 10-15 minutes.
9. Serve with all the veggies at the bottom of the
pan. Don’t forget to squeeze out the garlic and
lemon on top of the chicken for an extra kick!
INGREDIENTS:
+ 2 lbs asparagus
+ 1 head cauliflower
+ 2 cups tomatoes
+ 4 cups broccoli
+ 4 TBSP olive oil
+ 4 TBSP minced garlic
+ 1/4 cup fresh, grated parmesan
+ Fresh ground salt
Babe-Tip:
Having a whole chicken in the fridge
makes life a whole lot easier.
M O M O M U SCL E
THE FI G HTER
BGL
LOVES
SPAGHETTI
+ Serves 4
+ Prep time: 20 minutes
+ Total time: 60 minutes
INSTRUCTIONS:
1. Preheat oven to 450°F.
2. Split the spaghetti squash in half, drizzle open
halves with olive oil and lay face down on
baking sheet. Bake for 45 minutes.
3. Brown garlic with zucchini in saucepan with 1
TBSP of olive oil on medium heat. Add in
marinara, cover and simmer.
4. In a different pan, brown ground turkey on
medium-high heat or 6-8 minutes. Drain.
5. Add turkey to garlic sauce reduction. Cover and
simmer for 15-20 minutes.
6. Remove seeds with spoon and use a fork to
shred the spaghetti squash.
7. Top with turkey sauce, grate fresh parmesan on
top, drizzle a little olive oil and finish with the
Maldon salt.
INGREDIENTS:
+ 2 spaghetti squash
+ 4 cups organic marinara sauce
+ 1 lb lean ground turkey
+ 3 clove of fresh chopped garlic
+ 1 zucchini
+ Fresh parmesan
+ Fresh basil
+ Olive oil
+ Maldon salt
Babe-Tip:
Spaghetti squash and
zucchini are game-changers when it
comes to noodle replacements.
Note: can swap spaghetti squash for shiratake
noodles or zoodles
M O M O M U SCL E
THE FI G HTER
MUSCLE ME PASTA
- Serves 5
- Prep time: 10 minutes
- Total time: 25 minutes
INSTRUCTIONS:
1. Glove up, dice chicken breast.
2. Boil sauce pan to cook your gluten-free noodles.
Cook accordingly.
3. Meanwhile, heat sautee pan to high and add the
avocado oil.
4. Toss chicken in once you can tell it will sizzle.
5. Salt and pepper the chicken, leave for 5 minutes
to brown.
6. Flip with fork and brown the other side. Once
chicken is slightly browned (it will be undercooked
still), place on a plate.
7. Take your sautee pan, put on medium-low heat
and add the butter and garlic cubes.
8. After 30 seconds of browning the garlic, add in
bone broth, coconut milk, italian seasoning, flakes,
parmesan, and sun dried tomatoes.
9. Put heat low and let sauce come to a simmer.
10. Add in the undercooked to chicken and let
simmer together for 8-10 minutes.
11. Add in your pasta of choice, stir altogether and
let sit for 5 minutes.
12. Top with fresh basil and grated parmesan.
INGREDIENTS:
Babe-Tip:
+ 1 1/2 lbs of organic chicken breast
To make creamier, add coconut cream
+ 1/2 TBSP avocado oil
instead of milk. I’ve been eating this pasta
+ 1 TBSP grass-fed butter
weekly + it’s incredible. It tastes even
+ 2 frozen garlic cubes
better with ALL gluten-free noodles
+ 1/2 cup organic sun-dried tomatoes, chopped
instead of the Palmini, but I’ve been
+ 1/2 cup bone broth
eating it daily so wanted to substitute
+ 1 cup coconut milk
some carbs out. You choose depending
+ 1/2 cup parmesan
on your frequency.
+ 1 TBSP italian seasoning
+ 2 tsp red chili flakes
+ Noodle mixture: I suggest 1 cup gluten-free Jovial noodles mixed with 1 packet of the Palmini
Hearts of Palm Pasta
+ Top with fresh basil + grated parmesan
M O M O M U SCL E
THE FI G HTER
LE BOWL
+ Serves 1
+ Prep time: 15 minutes
+ Total time: 20 minutes
INSTRUCTIONS:
1. Cook cauliflower rice and proteins according to
your preferences.
2. Put tomato + avocado in a small bowl with the
vinegar.
3. In a large bowl, add rice + protein. Stir in the
siracha mayo according to your liking.
4. Top with cheese, avocado/tomato mixture +
arugula.
5. Salt + pepper to taste.
INGREDIENTS:
+ 1 1/2 cups cauliflower rice or 1 cup brown rice
+ 5 oz chicken, steak or salmon
+ 1/2 avocado, cubed
+ 1/2 tomato, cubed
+ 1 TBSP white wine vinegar
+ 1/2 oz cubed Comte or gruyere cheese
+ 1/2 oz shaved parmesan
+ Salt, pepper
+ Siracha
+ Mayo
M O M O M U SCL E
Babe-Tip:
Choose either cauliflower or brown rice
depending on your carb goals/needs. I
always opt for cauliflower but have a
dessert later on #swapsystem
THE FI G HTER
TACO
ZUCCHINI
BOATS
+ Prep time: 10 minutes
+ Cook time: 55 minutes
+ Total time: 65 minutes
INSTRUCTIONS:
1. Preheat oven to 400°F.
2. Place 1/4 cup of salsa in the bottom of a large
baking dish.
3. Using a small spoon, hollow out the center of
the zucchini halves, leaving 1/4-inch thick shell
on each half.
4. Chop the scooped-out flesh of the zucchini in
small pieces and set aside 3/4 of a cup to add to
the taco filling, (squeeze excess water with a
paper towel) discarding the rest or save to use
in another recipe.
5. Brown turkey in a large skillet, breaking up while
it cooks.
6. When no longer pink, drain turkey.
7. Add the spices and mix well.
8. Add the reserved zucchini, tomato sauce and
water. Stir and cover, simmer on low for about 15
minutes.
9. Using a spoon, fill the zucchini with this taco shit.
10. Top with cheese. Cover with foil and bake 35
minutes until zucchini is cooked through.
11. Nom nom.
INGREDIENTS:
+ 4 medium (32 ounces) zucchinis,
cut in half lengthwise
+ 1/2 cup mild salsa
+ 1 lb 93% lean ground turkey
+ 1 tsp garlic powder
+ 1 tsp cumin
+ 1/4 cup taco seasoning
+ 4 oz can tomato sauce
+ 1/4 cup water
+ 1/2 cup reduced fat Mexican blend shredded
cheese
Babe-Tip:
Ground turkey is a great option to
make either tacos or pair with
marinara sauce for zoodles!
M O M O M U SCL E
THE FI G HTER
THAI
BEEF
BASIL
+ Serves 2-3
+ Prep time: 15 minutes
+ Total time: 55 minutes
INSTRUCTIONS:
1. Place a large sauté pan ove medium-high heat,
add ghee. Once pan is very hot, space out some
of the meat in the pan making sure not to crowd
it, and sear until browned on both sides, about 2
minutes per side depending on the thickness.
It’s very important not to crowd the pan here
because you want to get a crispy crust on the
meat. Once meat is browned, set aside and
continue with the rest of the meat until it is all
cooked.
2. Add a little more ghee to the pan then add the
bell pepper, onion and garlic and sauté until
peppers are soft and onions are translucent,
scraping the brown bits from the bottom of the
pan, about 10 minutes.
3. Add the coconut aminos, fish sauce and honey
to the pan with the pepper and onions and let
cook down over a high heat for about 5-8
minutes. Once slightly reduced, add the beef
back to the pan along with the Thai basil leaves
and mix. Cook for 2-3 minutes, until basil is soft
and wilted.
4. Garnish with cilantro on top!
Babe-Tip:
Red meat adds great variety to your
diet with its rich amino acid and iron
content.
M O M O M U SCL E
INGREDIENTS:
+ 1 lb grass-fed beef, thinly sliced against the grain
(I used flap meat, but you could also use hanger
steak or flank steak)
+ 2+ TBSP ghee
+ 1 red bell pepper, thinly sliced
+ 1 yellow onion, diced
+ 3 garlic cloves, sliced
+ 1/4 cup coconut aminos
(do not try to sub with liquid aminos)
+ 2 tsp fish sauce
+ 1 tsp honey
+ Pinch of salt
+ 1 cup packed Thai basil leaves
+ Cilantro, for garnish
THE FI G HTER
THE
DAILY
SALAD
+ Serves 1
+ Prep time: 10 minutes
+ Total time: 10 minutes
INSTRUCTIONS:
1. Add all ingredients together and toss.
2. Experiment with different salad toppings and
make these your new best friend.
INGREDIENTS:
+ 2 cups leafy greens
+ 5 oz chicken breast, cubed
+ 1/3 cup pickled cabbage
+ 1/2 oz Feta, Brie or Mozzarella
+ 6 cherry tomatoes, sliced
+ 1/2 avocado, diced
+ 1/3 lemon, juiced
+ 2 tsp mayonnaise
+ 1/2 TBSP olive oil
+ 2 TBSP Plantain Croutons
+ Optional: 2 TBSP sliced almonds, pistachios or
walnuts
Pro-Tip: swap out the chicken for lean grass-fed
steak or salmon for more amino acid variety.
M O M O M U SCL E
Babe-Tip:
This salad is a base for many more
flavor combinations. Experiment
because salads should be a daily
thing! I’ll swap the olive oil for a Fig
& Balsamic Dressing from TJ’s.
THE FI G HTER
THE MEAT SAUCE
YOU’LL LOVE
+ Serves 2-4
+ Prep time: 10 minutes
+ Total time: 30 minutes
INSTRUCTIONS:
1. Heat up a large saucepan over medium heat,
add a couple tablespoons of fat of choice then
add minced garlic cloves, the bell peppers and
onion along with a little salt and pepper to the
pan.
2. Move vegetables around until onions become
translucent.
3. Add ground chicken to the saucepan and break
up the meat.
4. As the meat is cooking, add the spices.
5. When meat is almost done cooking, pour in the
two cans of tomato sauce.
6. Salt and pepper once more, then reduce heat
and let simmer for 5-7 minutes.
7. When all the flavors are well mixed, add the
chopped fresh basil, mix well, and serve!
8. Badabing! Put on mushrooms, brussel sprouts,
spaghetti squash, zoodles, shiratake noodles,
eggs, acorn squash...the possibilities are
endless!
Babe-Tip:
Swap 1 lb of the chicken for either
mild Italian sausage, bison or lamb
for more amino acid variety!
M O M O M U SCL E
INGREDIENTS:
+ 1 yellow onion, diced
+ 2 (14 ounce) cans of tomato sauce
+ 1 lb ground organic chicken
+ 3 garlic cloves, minced
+ 1 tsp garlic powder
+ 1/2 tsp cayenne pepper
+ 1/2 tsp dried oregano
+ 1/2 tsp dried parsley
+ 1/2 tsp dried thyme
+ 1/4 tsp red pepper flakes
+ 1/2 cup fresh basil, finely chopped
+ Salt and pepper, to taste
+ 1 TBSP olive oil
THE FI G HTER
BACON PARMASAN
SPAGHETTI
SQUASH
+ Serves 2
+ Prep time: 5 minutes
+ Cook time: 60 minutes
+ Total time: 65 minutes
INSTRUCTIONS:
1. Preheat oven to 400°F.
2. Line a baking sheet with foil. Cut the squash in
half lengthwise and use a spoon to scrape out
the seeds.
3. Lightly season with salt and pepper and drizzle
with olive oil.
4. Place the squash face down on the baking sheet
and bake for 60 to 65 minutes or until the flesh
easily pierces with a fork.
5. When 20 minutes left, heat a medium skillet
over medium heat.
6. Add the bacon and cook until crisp, about 5 to 6
minutes. Transfer bacon to a paper towel.
7. When squash is soft, transfer to a bowl and
combine with olive oil, parmesan, and bacon.
INGREDIENTS:
+ 4 slices center cut bacon, sliced
+ 1 medium spaghetti squash
(yields 3 cups cooked)
+ 1 tsp olive oil
+ Pink Himalayan salt
+ Fresh ground pepper
+ 1.5 TBSP extra virgin olive oil
+ 1/2 cup coarse grated Parmigiano Reggiano
M O M O M U SCL E
Babe-Tip:
Keep saturated fats such as cheese
and fatty meat moderate and even
lower if you are aiming to lower
cholesterol.
THE FI G HTER
ARTICHOKE
LEMON PESTO
CHICKEN PASTA
+ Serves 4
+ Prep time: 35 minutes
+ Total time: 65 minutes
INSTRUCTIONS:
1. Preheat oven to 405°F.
2. Cut the squash in half lengthwise, place cut side
down on a baking sheet and bake for 30-35
minutes or until squash gives when you poke
the outside of it.
3. While the squash is baking, make the pesto and
chicken.
4. Place a large pan over medium-high heat, add a
splash of fat and 1 minced garlic clove. As soon
as the garlic becomes fragrant, add the halved
artichokes. Sprinkle with salt and pepper and let
cook until slightly browned and tender on all sides.
5. Once artichokes are browned, add them to a
food processor along with the walnuts, olive oil,
vegetable broth, and second garlic clove. Puree
until smooth.
6. Add the parsley, basil, lemon, and salt and
pepper. Puree once more until smooth. Taste
and add more lemon and salt and pepper to
your preference.
7. Once pesto is done pureeing, add the chicken to
the same pan that you sautéed the artichokes in.
8. Cook chicken over medium-high heat until
browned on all sides. Sprinkle with a bit of salt
and pepper.
9. Once chicken is cooked through, add in about ¼
of a cup of the pesto to the chicken along with
the spinach, in the pan and mix well to coat.
Cover and let cook for 2-4 minutes or until
spinach is wilted.
10. Use a spoon to remove the excess seeds then a
fork to thread the strings from the squash to
make spaghetti.
+ 4 slices center cut bacon, sliced
+ 1 medium spaghetti squash
(yields 3 cups cooked)
+ 1 tsp olive oil
+ Pink Himalayan salt
+ Fresh ground pepper
+ 1.5 TBSP extra virgin olive oil
+ 1/2 cup coarse grated Parmigiano Reggiano
M O M O M U SCL E
THE FI G HTER
11. Then add the threads of spaghetti squash to the
pan (or a large mixing bowl if you need more
room). Mix spaghetti squash, pesto, and
chicken all together.
12. Serve with some fresh basil on top.
13. Love pesto in a new way.
INGREDIENTS:
MOMO[MUSCLE]
MAKER
WAFFLES
+ Serves: 1 or 4 waffles
+ Prep time: 5 minutes
+ Total time: 25 minutes
INSTRUCTIONS:
1. Heat waffle maker and brush with coconut oil.
2. Blend all ingredients for one minute on high in a
Vitamix or Ninja Blender.
3. Pour 1 1/2 cups of batter on griddle.
4. Cook until golden brown/when the waffle maker
clicks.
5. Top with berries, walnuts and natural maple
syrup.
Note: if you use honey as the sweetener, it might
stick to the griddle so be generous with the oil.
Also note: I microwave a bowl of blueberries for
1-2 minutes to create a nice reduction for the top!
INGREDIENTS:
+ 1 cup gluten-free rolled oats
+ 1 cup low-fat organic cottage cheese
+ 3 eggs
+ 2 egg whites
+ 1/2 banana *optional*
+ 1 TBSP vanilla
+ 3/4 tsp salt
+ 3/4 tsp cinnamon
+ 1-2 TBSP honey or palm sugar
+ 1 TBSP baking powder
M O M O M U SCL E
Recipes with higher calories, protein, and
carbohydrates for the babe aiming to gain muscle.
Also, can be vegetarian meals.
Babe-Tip:
I’ll triple the recipe and freeze or
refrigerate the leftovers. This is a great
pre-workout before an intense
workout lasting longer than 75
minutes.
THE FI G HTER
MOMO[MUSCLE]
PANCAKES
+ Serves: 1
+ Prep time: 5 minutes
+ Total time: 10 min
INSTRUCTIONS:
1. Blend all ingredients on medium until smooth.
2. Heat sautee pan to medium height.
3. Spray avocado oil spray on pan.
4. Pour about a couple pancakes up.
5. Brown for 2 minutes.
6. Add toppings and flip to cook other side.
7. Cook all pancakes, drizzle with some maple
syrup and enjoy!
INGREDIENTS:
+ non-stick avocado oil spray
+ 1 banana
+ 1/3 cup organic low-fat cottage cheese
+ 2 organic eggs
+ 3/4 scoop 1st Phorm Natural Vanilla Protein
Powder
+ 1/2 cup organic rolled oats
+ 1 TBSP vanilla
+ pinch of salt
+ dash of cinnamon
+ topping: I love the Guittard 72% chocolate chips
or you can add fresh blueberries.
+ organic maple syrup
Recipes with higher calories, protein, and
carbohydrates for the babe aiming to gain muscle.
Also, can be vegetarian meals.
Babe-Tip:
I eat these post workout! Delicious,
high protein and it kicks my sweet
tooth. LOVE this new recipe!
M O M O M U SCL E
THE FI G HTER
MUSCLE
BUILDER
OATMEAL
+ Serves: 1
+ Prep time: 5 minutes
+ Total time: 15 minutes
INSTRUCTIONS:
1. In a small saucepan, add oats, water and banana.
2. Cook oats according to package directions.
3. Once oats are finished cooking, mash soft
banana in oats.
4. Add cinnamon, vanilla, coconut oil, and pour
into bowl.
5. Add frozen blueberries to cool oats.
6. Mix in protein powder until evenly mixed.
Add more hot water if needed to create a
smooth texture.
7. Add nut butter on the side and top with walnuts.
8. Enjoy that calorie packed breakfast to add more
muscle on you.
INGREDIENTS:
+ 3/4 cup rolled oats
+ 1 banana
+ 1 tsp vanilla
+ Dash cinnamon
+ Dash of salt
+ 1/2 TBSP coconut oil
+ 1/2 cup frozen blueberries
+ 1.5 scoops vanilla protein powder (my fav one)
+ 1 /2 TBSP nut butter
+ 1 TBSP of crushed walnuts
M O M O M U SCL E
Recipes with higher calories, protein, and
carbohydrates for the babe aiming to gain muscle.
Also, can be vegetarian meals.
Babe-Tip:
I recommend structuring this amount
of carbs either before or after your
workout! This is a meal that can be
packed for on the go!
THE FI G HTER
COFFEE
CAKE BANANA
BREAD
+ Serves: 6-8
+ Prep time: 10 minutes
+ Total time: 60 minutes
INSTRUCTIONS:
1. Preheat oven to 350°F. Grease an 8x4 loaf pan
with oil then line the middle with parchment
paper. It will make it easier to remove from the
pan without it coming apart.
2. In a large bowl, mix together bananas, maple
syrup, vanilla extract, eggs and almond butter.
3. Add coconut flour, baking soda, baking powder,
cinnamon and salt. Mix well.
4. Pour batter into baking dish. Place on a baking
sheet.
5. In a small bowl, add butter, coconut sugar,
almond flour, cinnamon, and walnuts. Use your
hands to mix the toppings together.
6. Place chunks of the toppings all around the top
of the banana bread mixture.
7. Place in oven to bake for 50 minutes.
8. Remove from oven, place on cooling rack and
let rest for 5-10 minutes before cutting and
serving.
Babe-Tip:
A gluten-free option for living it up.
M O M O M U SCL E
INGREDIENTS:
+ 3 brown bananas, mashed
+ 1/4 cup maple syrup
+ 1 tsp vanilla extract
+ 3 eggs
+ 1/2 cup almond butter (or other nut/seed butter)
+ 1/4 cup coconut flour
+ 1/2 tsp baking soda
+ 1/2 tsp baking powder
+ 1 tsp cinnamon
+ Pinch of salt
For the toppings
+ 4 TBSP (1/4 cup) grass fed butter, at room
temperature (or coconut oil)
+ 2 TBSP coconut sugar
+ 2 TBSP almond flour
+ 1 tsp cinnamon
+ 1/4 cup walnuts, crushed
+ 1/2 TBSP nut butter
+ 1 TBSP of crushed walnuts
THE FI G HTER
BABE
BERRY
BOWL
+ Serves: 1
+ Prep time: 5 minutes
+ Total time: 5 minutes
INSTRUCTIONS:
1. Wash berries and put in a bowl.
2. Add cashew butter to the side, top with whipped
cream, and drizzle with honey.
3. Probably didn’t have to make this a recipe but it
is a great side to a protein source.
INGREDIENTS:
+ 1 cup fresh or frozen organic raspberries
+ 1.5 TBSP cashew butter
+ 1 tsp honey
+ Coconut whipped cream
Babe-Tip:
Great source of antioxidants and
healthy fats! Bonus: it satisfies your
sweet tooth!
M O M O M U SCL E
THE FI G HTER
FUCK YEA
BROWNIES
+ Serves: 12
+ Prep time: 10 minutes
+ Total time: 1 hr
INSTRUCTIONS:
These King Arthur Brownies will not dissapoint. A
gluten-free option and it doesn’t take 30 ingredients. I won’t relay the box instructions, but I will
tell you that the quality ingredients you can add
plus the chocolate chips (this brand in particular is
low-carb and relatively healthier than most.)
I love to top with a quality vanilla ice cream! Enjoy,
I like to have this on the weekends often!
INGREDIENTS:
+ 1 box King Arthur Fudge Brownie Mix Gluten-Free
+ 2 organic eggs
+ 1/2 cup melted grass-fed butter
+ 2 TBSP oat milk
+ 1 cup of Guittard 72% chocolate chips
M O M O M U SCL E
THE FI G HTER
“UNHAPPINESS IS WHEN
LIFE CONTROLS YOU. MAKE
THINGS HAPPEN, SACRIFICE
PLEASURES, TAKE BACK
THE CONTROL. THEN YOUR
LIFE WILL BE ONE YOU
WANT TO LIVE.”
MORGAN OLSON
MO M O M U SCL E
AUTHOR & CEO, MORGAN OLSON
DISCLAIMERS
a. Morgan Olson is an I.S.S.A .Sports Nutrition Specialist and does not dispense medical advice.
Rather, Morgan Olson provides education to those requesting it, in order to enhance knowledge
of health as it relates to food, dietary supplements, and exercise. Her guidance and instruction
is not a substitute for the diagnosis, treament, or care of any disease and/or condition by a
medical provider.
b. If you are under the care of a healthcare professional and/or currently use prescription
medications, you should discuss any dietary changes or potential dietary supplement use with
your doctor, and should not discontinue any prescription medications without first consulting
your doctor.
c. The information and advice received via any oral, written, or electronic communications with
Morgan Olson, MoMoMuscle LLC, and/or MoMo[Muscle] are in no way intended to be
construed as medical advice or care. You should continue regular medical supervision and care
by your primary care physician. Morgan Olson, MoMoMuscle LLC, and/or MoMo[Muscle] is not
responsible for anyand all liability, damages, causes of action, allegations, suits, sums of money,
claims and demands whatsoever, in law or equity, that you may have had, currently have, or will
have in the future, arising from the past or future participation in, or otherwise with respect to,
communication, programs, and any future consultations/continuing.
MO M O M U SCL E