Hybrid Gym Hong Kong
13/F, Entertainment Building,
30 Queen’s Road Central, Hong Kong
Hybridgymgroup.com
+852 3468 7702
CLIENT NAME
Afternoon mate. Please see below a few things I would like to prioritise the next 4 weeks.
Training is locked in, let’s dial in the nutrition so we can focus on bringing
inflammation/weight down alongside the new training schedule.
NON-NEGOTIABLES
Bodyweight AM - Monday/Wednesday/Friday (bookend the week)
My Fitness Pal - Daily Calorie & Protein Tracking
Step Count - Let’s hit 10,000 Steps Daily
Food Photos - Daily Until 11th June Reassessment
TRAINING WEEK
13/6 - 11/7
MON
TUE
WED
THU
FRI
SAT
SUN
4x/WEEK
PT
Cardio
PT
Rest
MMA
Cardio
Rest
WARM UP BREAKDOWN
Daily Mobility:
●
Couch Stretch - 90s per side - 1 Round
●
Pigeon Stretch - 90s per side - 1 Round
●
Thoracic Extension - 90s per side - 1 Round
●
Open Book - 15 per side - 2 Rounds
Activation: 2 Rounds
●
Banded Row- 15 repetitions
●
Banded Lateral Walk - 15 repetitions
●
Dead Bug Heel Taps - 10 per side
1
WORKOUT A
Main
Exercise
A1
DB 3- Point Row
A2
DB Split Squats
B1
Cable Lat Pulldown
B2
DB Bench Press
B3
Banded Glute Bridge
Sets
Reps
10 - 12 per side
3
10 - 12 per side
10 - 12
3
10 - 12
10 - 12
WORKOUT B
Main
Exercise
Sets
A1
DB Incline Press
A2
DB Goblet Squat
B1
Cable Tricep Pushdown
B2
Cable Face Pull
B3
Single Arm Carry
10 - 12
3
3
●
60s on 60s
●
30s on 60s off - 900w+ : 4 Rounds
10 - 12
10 - 12
Assault Bike / Runner - Heart Rate = 150 - 160 BPM
90s on 30s off - 400w+ : 4 Rounds
10 - 12
10 - 12
CARDIO BREAKDOWN - Hybrid is Open Monday - Sunday if You Need
●
Reps
off - 500w+ : 4 Rounds
Treadmill - Heart Rate = 130 - 150 BPM
●
10min Jog @ 8-10 km/h (treadmill)
●
10min High Incline Walk (Heart Rate > 135 BPM)
●
10min Jog @ 10-12km/h1
2
SUPPLEMENTS
Type
Comments
Whey/ Vegan
Protein
If you can stomach a pea/plant
protein that would be preferable.
Since you are in a deficit, your body
will be deficient in certain vitamins
that your body needs to function
optimally
Multivitamin
Fish Oil
Ensure decent grade omega and not
just the cheap version. Looking for a
decent amount of EPA/DHA (My
Protein does a good one)
Magnesium
Other
Get your body recovering best it can
in between training days to improve
sleep.
Let me know what else you are
taking please so I can add.
Dosage
Timing
50g
Daily
Will integrate into
your meal plan or
can have a shake
after PT.
2 Caps
PM
3 Caps
AM & PM
2 Caps
PM
X
X
NUTRITION PLAN
Bodyweight: 92.3kg
Body Fat: 37%
Next Check In: 20th June
Phase 1: Elimination & Deficit
Protein & Fats Breakfast AM - Monday/Wednesday/Friday (bookend the week)
No Booze 21 Days Fitness Pal - Daily Calorie & Protein Tracking
Step Count - Let’s hit 10,000 Steps Daily
Food Photos - Daily Until 11th June Reassessment
3
Macronutrient
Daily Target
Calories
Protein
Carbohydrate
Fats
Maintenance Days
For your rest day (Sunday) you will only be allowed your maintenance calories which are
2050 calories for the next 2 weeks. This keeps us in a deficit going forward.
Non-Negotiables
We need as much dietary control these next 14 days - what you eat on a daily basis will
determine the speed at which we can get you to a fat burning state and begin to make the
health changes we are after.
MEAL PLAN - MON > FRI
4
SAMPLE MEAL PLAN - WEEKEND
At weekends let’s backload any heavy carb dinners towards the evening please. These 4
meals gives you around 1562 cals which gives you heaps of wiggle room for other snacks.
Breakfast: 400 Calories - P50g (200 kcal) C5g (20 kcal) F20g (180 kcal)
Food
Serving Size
Calories
Smoked Salmon
60g
132kcal
Scrambled Eggs
4 Whole
280kcal
Lunch: 393 Calories - P40g (160 kcal) C24.5g (98 kcal) F15g (135 kcal)
Food
Serving Size
Calories
Chicken Breast
300g
181kcal
Spinach
150g
120kcal
Dinner: 565 Calories - P35.25g (141 kcal) C50g (200 kcal) F25g (225 kcal)
Food
Serving Size
Calories
Grilled Mackerel
150g
372kcal
White Rice (Cooked)
158g/ 1 Cup
205kcal
Snack: 204 Calories - P18.75 (75 kcal) C3g (12 kcal) F13g (117 kcal)
Food
Serving Size
Calories
Greek Style Yogurt with
Honey
1 small pot
175kcal
Apple
Medium
95kcal
5