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Your Personalized Fitness & Nutrition Blueprint

1. Introduction & Philosophy

Welcome to the start of your structured fitness journey! This plan is designed around your core goals: building functional strength, enhancing long-term health, and improving overall physical performance—not just aesthetics. Our philosophy is to build a sustainable, enjoyable, and effective routine that integrates seamlessly into your life and supports your well-being for years to come.

We will focus on: - Compound Movements: For maximum efficiency in building strength and muscle. - Progressive Overload: The principle of gradually increasing the demands on your body to drive adaptation and growth. - Consistency over Intensity: Showing up consistently is more important than killing yourself in any single workout, especially at the beginning. - Mind-Body Connection: Paying attention to how your body feels, ensuring proper form, and prioritizing recovery.

2. Initial Assessment & Metrics

  • Age: 24
  • Height: 1.80m
  • Weight: 78kg
  • Body Mass Index (BMI): 24.1. This is within the "healthy weight" range. BMI is a simple metric and doesn't distinguish between muscle and fat, but it gives us a starting data point.

How to Track Progress: - Weekly Weigh-in: Weigh yourself once a week in the morning before breakfast. - Progress Photos (Optional but Recommended): Take front, side, and back photos every 4 weeks. They can be a powerful motivator when you don't see changes on the scale. - Workout Log: Track your exercises, weights, sets, and reps for every workout. This is crucial for ensuring progressive overload.

3. The Weekly Split (Phase 1: Foundation Building, Weeks 1-8)

This is a 4-day per week schedule designed to build a strong foundation. It balances strength, cardio, and mobility.

Day Focus Notes
Day 1 Full Body Strength Training A Focus on form over weight.
Day 2 Rest or Active Recovery A light walk or stretching.
Day 3 Full Body Strength Training B A different set of exercises to work the muscles.
Day 4 Swimming & Mobility Cardio and flexibility combined.
Day 5 Full Body Strength Training A Repeat Day 1's workout, aiming for progression.
Day 6 & 7 Active Recovery & Rest Your daily biking counts. Listen to your body.

4. Workout Program Details

A. Dynamic Warm-Up (5-10 minutes before every workout)

Never start a workout cold. The goal is to increase blood flow and warm up your joints and muscles.

  • Jumping Jacks: 60 seconds
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds per leg (forward/backward and side-to-side)
  • Cat-Cow Stretch: 10 reps
  • Bodyweight Squats: 15 reps

B. Full Body Strength Training

Perform these workouts with 60-90 seconds of rest between sets. The goal is to choose a weight that is challenging but allows you to complete all reps with perfect form. The last 1-2 reps of each set should feel difficult.

Workout A: - Barbell Squats: 3 sets of 8-10 reps - Dumbbell Bench Press: 3 sets of 8-10 reps - Bent-Over Rows: 3 sets of 8-10 reps - Overhead Press (Dumbbell or Barbell): 3 sets of 10-12 reps - Plank: 3 sets, hold for 30-60 seconds

Workout B: - Deadlifts (Conventional or Romanian): 3 sets of 6-8 reps (Focus heavily on form here!) - Pull-Ups (or Lat Pulldowns): 3 sets of as many reps as possible (AMRAP). If using the machine, 8-12 reps. - Dumbbell Lunges: 3 sets of 10-12 reps per leg - Push-ups: 3 sets of AMRAP - Lying Leg Raises: 3 sets of 15-20 reps

C. Swimming & Mobility

  • Swimming (30-45 minutes): As you're starting, focus on consistency.
    • Warm-up: 5 minutes of easy swimming (any stroke).
    • Main Set: Alternate between 50 meters of freestyle (crawl) at a moderate pace and 50 meters of breaststroke or backstroke for recovery. Repeat 8-10 times.
    • Cool-down: 5 minutes of easy swimming.
  • Post-Swim Static Stretching (10 minutes): Hold each stretch for 30 seconds. Do not bounce.
    • Quad Stretch
    • Hamstring Stretch
    • Calf Stretch
    • Chest Stretch (in a doorway)
    • Triceps Stretch

D. Cool-Down (5-10 minutes after strength workouts)

Perform the same static stretches as the post-swim routine to improve flexibility and aid recovery.

5. Nutrition Guidance

A. Caloric Intake & Macronutrients

Your estimated daily maintenance calories (TDEE) is around 2550 kcal. To build muscle effectively without significant fat gain, we'll aim for a modest caloric surplus.

  • Target Daily Intake: 2800-2850 kcal

Macronutrient Split: A good starting point is a 40/30/30 split. - Protein (30%): ~210g per day. Essential for muscle repair and growth. - Carbohydrates (40%): ~280g per day. Your primary energy source for workouts. - Fats (30%): ~93g per day. Crucial for hormone production and overall health.

Action: Consider using an app like MyFitnessPal or Cronometer for a week to track your current intake and get a feel for these numbers.

B. Meal Timing & Structure

We can work with your existing schedule. Here's a sample structure:

  • 10:00 - Breakfast: Balance of protein, carbs, and healthy fats.
  • 14:00 - Lunch: Similar balance to breakfast. Good to have this 1-2 hours before a workout.
  • Post-Workout: A protein shake or a small meal with protein and fast-digesting carbs can be beneficial within an hour after training.
  • 20:00 - Dinner: Focus on protein and vegetables.

C. Food Choices (The "What to Eat" Guide)

  • Lean Protein Sources: Chicken breast, turkey, fish (salmon, tuna), eggs, Greek yogurt, tofu, lentils, chickpeas.
  • Complex Carbohydrates: Oats, brown rice, quinoa, sweet potatoes, whole-wheat bread, and pasta.
  • Healthy Fats: Avocado, nuts (almonds, walnuts), seeds (chia, flax), olive oil.
  • Fruits & Vegetables: Eat a wide variety for vitamins, minerals, and fiber. Aim for multiple colors on your plate.

D. Hydration

  • Goal: Aim for 3-4 liters of water per day, especially on training days. Dehydration can significantly impact performance. Carry a water bottle with you.

6. Recovery, Sleep & Best Practices

  • Sleep: This is non-negotiable. Aim for 7-9 hours of quality sleep per night. This is when your body repairs muscle tissue.
  • Listen to Your Body: If you feel pain (not discomfort), stop. If you're feeling exceptionally tired, an active recovery day might be better than a hard workout.
  • Proper Form is Everything: Start with lighter weights to master the movements. It's better to lift light with perfect form than heavy with bad form. Watch videos of the exercises before you go to the gym.

7. Progression & The Next Steps

  • Progressive Overload: Each week, aim to improve slightly. This could mean:
    • Lifting 1-2.5kg more for the same reps/sets.
    • Doing one more rep with the same weight.
    • Improving your form.
  • Review and Adapt: Follow this plan for 4-6 weeks. After that, we can assess your progress, see how you're feeling, and adjust the plan. We might change exercises, increase the volume, or modify the split.

This is your blueprint. Embrace the process, stay consistent, and don't hesitate to ask questions. You have the motivation and the resources to achieve your goals. Let's get to work!

Sources

  1. trainer winny
  2. Kevin Zhang
  3. Jeff Nippard
  4. Yellow Dude
  5. Strength Side
  6. Stronger by Science
  7. House of Hypertrophy
  8. Bret Contreras Glute Guy
  9. Dr. Pak
  10. Team3DMJ (ft. Dr. eric helms)
  11. Dr. Layne Norton
  12. Dr. Milo Wolf
  13. Levy's Fit (LBSEP)

https://youtu.be/U9ENCvFf9yQ?si=fETqjuWuvFo7G62l