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My Current Eating and Workout Plan

I’m going to do something a little different today. I’m going to peel back the veneer of my workouts, eating, and supplements. It’s a lot of information, but I hope you recognize some principles within the workouts and eating.

1. I count calories on a weekly level, not a daily level.
I try to hit my daily goals, but if I throw it off on one day, I try to make it up on other days.

2. This workout routine works best, because working out is my “keystone habit.”
This means that working out is the foundation upon which all of my other health habits revolve around. If I workout, then I eat healthier, drink less, and get more sleep. As such, I plan to workout, every day.

3. Working out every day, does not mean that I “kill myself” in the gym every day.
In fact, 3 days are simply “active recovery” days that don’t take more than 15 to 20 minutes, but keeps me in the mindset of “showing up” every day.

4. I like this routine during Daylight Savings, during the heart of winter, when I won’t be doing a ton of outside activities and put the focus on working out and eating healthy.

I give details to my eating to give you examples of how to switch your eating, depending on the day of the week and what you’re doing. I give the supplements, not as recommendations per say, but to know how to change them depending on different factors. I plan on doing this for at least the next 16 weeks (Nov 16th – Mar 7th). If I keep making progress, in the workouts/weights, I might continue it longer before switching it up.

I want to highlight this real quick, because it’s important: This is NOT a “weight loss” routine, but as you can see from the picture, I wasn’t exactly holding onto extra fat. And that’s the whole point. When you eat at maintenance with a LOT of protein, and you workout consistently (consistency is the key), then you burn more calories, hold onto muscle/build muscle and it becomes easier to have a “more toned” look.

A lot of people who try to lose fat, actually lose muscle, eat too little, slow down their metabolism a bit, and in doing so, they drag with lower energy levels. With that said, when it comes to losing fat, there are plenty of ways to achieve that goal, but this is what works best for me.

A few rules for this workout routine:
1. Don’t go super heavy for Workout #1, #2, or #4. The rep ranges for all the pressing movements (shoulder press, chest press, etc, is going to be 5 to 8 reps).

2. On Workouts #1, #2, or #4, don’t do any “grinding reps.” What this means is no sets where you barely made it through. Which means, no sets to failure on those days.

3. Go up in reps first (up to 8 reps – still, without any grinding reps), and then go up in weight. Weight is less important as the “quality of the reps,” but every 5th week, try to go up in weight.

4. Reps and sets, when there are a range, depend on how you’re feeling. This is known as “auto-regulation.” Play it by ear, depending on how you feel. More does not necessarily mean better, especially if you feel as though it’s a grind with this routine.

Workout #1 And #2 (Meant to be done on consecutive days, back to back)

Foam Roll/Stretch/Activation Movements
1A. Seated Shoulder Press – 1 warm-up set. Then 6 to 7 sets, all between 5 and 8 quality reps. 3 sets increasing in weight, then a wave of dong it all over
For example:
Warm-up with 35’s
Set 1: 40’s – 8 reps
Set 2: 50’s – 8 reps
Set 3: 55’s – 6 reps
Set 4: 65’s – 5 reps
Set 5: 45’s – 8 reps
Set 6: 55’s – 6 reps
Set 7: 65’s – 5 reps
1B. Reverse Flyes, Band Pull Aparts, or Face Pulls (pick one exercise each week, and then switch up every week) – 8 to 10 reps on each set – 6 sets. Don’t do on the last two sets

2A. Low Incline Chest Press – Same Concept with the quality reps and wave loading of the weight. 6 to 7 sets, 5 to 8 reps each set
2B. Seated Cable Rows or Bat Wings (your choice) – 5 sets 8 to 10 reps on each set

3A. Trap Bar Deadlifts – 5 sets. 5 to 8 reps Simple Ascending (going up in weight for all 5 sets, last set can be 3 to 5 reps – Still quality reps)

3B. Floor Press – 5 sets. First 3 sets ascending in weight. Then drop back to the first weight and do that set and the second set’s weight.

Workout #3 and #6

Notes: Do Exercise 1, take a 30-second break, then do exercise 2, take a 30-second break, then do exercise 3, take a 30-second break, then do exercise 4. Then take a 2-minute break.

This should be an easy workout, and not take any longer than 15-20 minutes (and most of it is as a break). All of the reps should be smooth and easy. Which means, the dumbbell push press should be light-ish (maybe 40% of your 1 rep max. Aka, if you can do 80 pounds, then you’d use 35 lbs)

1. Single Arm Dumbbell Push Press – 5 to 8 reps on each arm
2. Kettlebell Jumps – 6 to 10 reps
3. Jumping Push-ups – 6 to 10 reps
4. Single-Arm Kettlebell High Pulls – 5 to 8 reps on each arm

The goal of these workouts are not to “fatigue” you, but to actually help with recovery. Take a protein shake, right after and eat some carbs. This will actually help with recovery long-term.

Workout #4

Foam Roll/Stretch/Activation
1A. Front or Zercher Squats – 5 to 8 reps – 7 sets (wave load)
1B. Seated Dumbbell Shoulder Press – 5 to 8 reps – 7 sets (wave load)

2A. Barbell Reverse Lunges – 5 to 8 reps on each leg – 6 sets (wave load)
2B. Low Incline Chest Press – 5 to 8 reps – 6 sets (wave load)

3A. Barbell Deadlifts – 5 to 8 reps – 3 sets (straight pyramid)
3B. Flat Barbell Chest Press – 5 to 8 reps – 3 sets (straight pyramid)

4A. Single Arm Dumbbell Rows – 2 to 3 sets of 10 to 20 reps
4B. Lying Hamstring Curls – 2 to 3 sets of 8 reps

Workout #5A Complete on Odd Weeks (1, 3, 5, etc)

Foam Roll/Stretch/Activation Movements
1A. Chin-ups – 4 sets of 8 to 12
1B. Cable Pullovers – Slow ascent – 8 to 12 reps. 4 sets

2A. Reverse Grip Lat Pulldowns – 8 to 12 reps. 3 sets
2B. Straight Arm Pulldowns – 8 to 12 reps – Slow Ascent. 3 sets

3A. Hammer Curls – Hold and Single Arm Hammer Curl. Complete all reps on one arm, while holding half way up on the other and switch – 8 to 12 reps on each arm
3B. Piston Rows – Somewhat heavier weight. 20 to 32 total reps2 to 3 sets

4A. Barbell Bicep Curls (can play with hand positioning) – 5 to 8 reps – slow descent
4B. Weighted Sit-ups (decline bench, preferable) – 8 to 12 reps2 to 3 sets

Workout #5B Complete on Even Weeks (2, 4, 6, etc)

Foam Roll/Stretch/Activation Movements
1A. Weighted Chin-ups – Keep it at one weight – 4 sets of 5 to 8 reps
1B. Dragon Flags – Slow descent – 6 to 10 reps. 2 to 3 sets

2A. Pullups – 5 to 10 reps. 3 sets
2B. Lat Pulldowns – 8 to 12 reps – Relatively light. Slow Ascent. 3 sets

3A. Single Arm EZ bar Curls – Keep the bar as straight as you can. 5 to 8 reps on each arm
3B. Wide Bar Seated Cable Rows – 1 and a half reps. Not heavy. Complete all the reps – 8 to 12 reps on each arm2 to 3 sets

4A. Zottman Curls – 8 to 12 reps – slow descent
4B. Forearm Curls – 12 to 20 reps2 to 3 sets

Day 7: Either 30-minute Incline Treadmill Walk, 20+ minute jog outside, or Be Active (at least one hour walking)

Week 4, do a deload week. That means, no waveloads for the workouts #1, #2, or #4 (aka, 3 to 4 sets, just ascending, but not a second round). Only 3 sets for the “3” exercises.

For workout #3 and #6 – Do only 2 rounds

For workout #5 – Do only the “1” and “3” exercises. Keep the weight relatively light. Week 5, start back at a regular routine, but try and go up in weight on some of the exercises.

Food:

Days 1, 2, 4, and 5

Maintenance Calories: 2450 calories per day
Total Calories for the week to Maintain: 2450 x 7 = 17150

Morning – At least a 12-hour fast from the previous night’s last food intake (typically eat between 10:30 and 12:30) or post-workout.

Meal #1: 3 Whole eggs, on 3 thin rice cakes. 1/2 tablespoon of butter. (18 grams of protein – 260 cals)
1 Siggi’s 0% fat Yogurt (15 grams of protein – 100 cals)
1 Good Cottage Cheese container (19 grams of protein – 150 cals)
Banana and Vegetable and Protein Smoothie (40 grams of protein, 25 grams of carbs, 10 grams of fiber – 260 cals)
Total Cals: 770 cals
Total Protein: 93 grams

Meal #2: CookUnity Meal
45 grams protein
500 calories

Meal #3: CookUnity Meal
45 grams protein
500 calories

Meal #4: 8 oz Ground Bison or 90/10 Organic Beef, 2 servings of Sauce, 9 thin rice cakes
530 calories
45 grams of protein

Snacks: Air Fryer Potato Wedges (1 potato worth – 150 grams cooked)
Fruit – Either Mango, Watermelon, Blueberries, or an Orange
Paleo Waffle – 7 grams of fat, 10 grams of carbs (4 from fiber)
300 calories – Basically, all carbs, except the waffle
Maybe 2 grams of protein

Totals for the day: 2600 calories
Protein: 230 grams of protein

Days 3, 6, and 7:

Morning: At least a 12-hour fast from the previous night’s last food intake (typically eat between 10:30 and 12:30) or post-workout.

Meal #1: 3 Whole eggs, on 3 thin rice cakes. 1/2 tablespoon of butter. (18 grams of protein – 260 cals)
1 Siggi’s 0% fat Yogurt (15 grams of protein – 100 cals)
1 Good Cottage Cheese container (19 grams of protein – 150 cals)

Vegetables (no fruit) and Protein Smoothie
(40 grams of protein, 25 grams of carbs, 10 grams of fiber – 260 cals)
Total Cals: 670 cals
Total Protein: 93 grams

Meal #2: CookUnity Meal
45 grams protein
500 calories

Meal #3: CookUnity Meal
45 grams protein
500 calories

Snacks: 1 GF Chocolate Chip Cookie – 65 cals
Paleo Waffle – 7 grams of fat, 10 grams of carbs (4 from fiber)
Siggi’s Yogurt – 100 calories, 15 grams of protein
Good Cottage Cheese – 150 calories, 19 grams of protein
415 calories – 35 grams of protein

Totals for the day: 2050 calories
Protein for the day: 215 grams of protein

Total Calories at maintenance (not including calories from working out or extra activity): 17150
Planned Calories for the week: 16550
Free Calories: 600 Calories for the week

Option #1: I replace a 500 calorie meal, with an 800 “free meal”

Option #2: Or, I can get rid of the waffle and cookie for a couple of days to have a 1000 calorie meal or snack per week, without having to think about it

Option #3: Or, I can have 300 calories worth of alcohol (About 2 to 3 drinks since I drink a clear liquor either on the rocks or with club soda)

Option #4: Don’t make up those calories as I’ll probably slip up some other time

Supplements:

Basics, I think most people should take:
Protein Powder: Blue Bonnet Whey Protein Isolate or Plant Fusion
Vitamin D: 10000 IU (Monday, Thursday, Sunday)
Vitamin K2: (Country Life Chewable) – Every day, in the morning
Omega 3 Fish Oil: 2 in the morning, 1 in the evening (Sports Research) Magnesium: 150 mg with dinner (Pure Encapsulations)
Zinc/Copper (triple the amount if drank more than 2 drinks the night before): 15mg/1mg (Zinc Balance), with dinner

These supplements are specific to me:
DHEA: 10 mg – 1 in the morning, 1 in the evening – (Monday, Tuesday, Thursday, Sunday) – 3 weeks on, 1 week off
Mucuna Pruriens (cut out if had more than 7 hours of sleep, 2 or more nights in a row) – 500 mg in the morning
Alpha GPC (double if drank the night before) – 300 mg in the morning Ashwagandha – 1400 – 2100 mg in the morning
Resveratrol: 600 mg with dinner

Workout Schedule/Times:

Mondays: Either 3:45 or 5:45 pm – Skyclub
Tuesdays: 1:15 pm – Skyclub
Wednesdays: 9:45 am – Apartment
Thursdays: 2:30 pm – Retro
Fridays: 9:45 am – Retro
Saturdays: 9:45 am – Apartment
Sundays: 12 or 2 pm – Retro or Outside

Sleep goal: 12:45 am – 8:30 am – Sunday through Thursday
Friday & Saturday nights: 2:15 am – 9:30 am

If you read this far, I want to know if that helped you, or if it seems overwhelming with all of that information. Let me know by emailing me at John@HobokenFitness.com.