FITNESS PLAN
CLIENT’S NAME – MR JOSEPH
FITNESS GOAL – BULKING (From lean to bigger version of self)
YEAR – 2023.
INTRODUCTION.
What to know
The first and only thing to know, in order to enjoy this journey is
acceptance. Acceptance that currently you appreciate and enjoy your own
body, and all you want to do is improve on it. Appreciating all points of
growth, drawing inspirations from every person you think you would love to
have their body, rather than constantly comparing yours with them. In
summary, enjoy every point and stage of growth (TRUST YOUR BODY
PROCESS).
Secondly is to constantly remind yourself that this will take work but it
is not a do or die affair. I will put in the work; try my best to remain consistent
in both diet which is 80 percent of the work and also my workout which is 20
percent. Constantly reminding yourself that you can do this and I have all it
takes to do this.
2. diet plan.
It is essential to understand that you are lean and for you to bulk, you
would have to eat more calories than your body burns. This includes eating
before workout, within 30 minutes immediately after your workout is done.
In order for you to stay consistent, it is advisable to stay around meals
that will help you and also within your reach. This will help your bulking
process fast.
I will prepare a plan below, you can follow.
Basic groceries to get.
Rice.
Oat meal
Peanut butter
Nuts
Eggs
Wheat bread
Pre workout regime.
Protein shake mixed in water.
2 boiled eggs with one cup of Greek yoghurt.
After workout regime.
2 cups of oat (boiled) + milk + 2 pieces banana + 2 boiled or scrambled
eggs
2 cups of oat (boiled) + milk + 1 apple + 2 boiled or scrambled eggs
2 cups of oat (boiled) + milk + 1 pieces banana + 1 apple + 2 boiled or
scrambled eggs.
6 slices of wheat bread + peanut butter spread + 2 fried eggs (eaten with
tomato slices, banana slices, lettuce, avocado, spinach) + Greek yoghurt.
Sweet potatoes + cooked veggies + protein sauce
Lunch regime.
Rice + choice protein + vegetable or green sauce
Swallow + choice protein + choice soup.
Shawarma
Pancakes + honey or chocolate spread + Greek yoghurt
Dinner regime.
Fruits (2 or 3 kinds of fruit) + nuts (almond or cashew or groundnut)
parfait
Smoothie blend.
2 cup of oat + 2 scoops peanut butter + 2 piece banana + milk +
yoghurt. (Blend and refrigerate) can be taken between meals
Always make sure to stay hydrated during the day.
3. Training and workout.
It is essential to divide your days in the week. Pick the muscle
you choose to work on.
Day 1: Legs and shoulders
Day 2: chest and triceps
Day 3: back and biceps
Day 4: rest
Day 5: total body workout.
4. Repeat.
You begin to enjoy all of this and see results by repeating all
this and involving tweaks and creativity where necessary.
Do not put your mind in a box. This plan is set out so you can
execute your entire feeding and workout schedule well. Enjoy it and
the results it brings.
