Version 1.0
It worked for me. Now it's yours.
You'll get
- A Solid Workout Program
- Real, Sustainable Diet Plan
- Cutting & Bulking Made Simple
- Calories & Fat Loss Explained (3500 cal = 1lb fat)
Created by Freedom.maxxer
Before You Start
Sets × Reps
number before = sets, number after = reps
RPE
Rate of Perceived Exertion Scale
Warm-up sets
increase blood flow and reduce injury risk
Rest
2 minutes between sets
Drop sets
lower the weight up to 3 times max
Recovery
get at least 8 hours of sleep
Weekly Split
Training Program
Wednesday
Abs / CardioAt 4 PM — Sprint hard for 30 seconds, rest, repeat for 8 total sets.
Sprint intervals — push max effort on every set
Sunday
Let your body recover.
Get 8+ hours of sleep tonight
Fuel Your Growth
Nutrition & Diet
5'10 · 17 years old · 167 lbs
Water Intake
Drink a minimum of 1 gallon of water per day.
Protein Target
1 gram of protein per pound of bodyweight daily. For 167 lbs, that's 167g of protein.
Clean Eating
Minimize added sugars and saturated fats. They contribute to unnecessary fat gain.
Track Calories
Use MyFitnessPal to track your daily macros. Log every meal.
Build Before You Cut
Don't enter a caloric deficit if you haven't built a muscle foundation yet.
Cutting
- Subtract 500 from your daily maintenance calories
- Weigh yourself weekly — target 1–2 lbs per week
- If losing more than 2 lbs/week, increase calories
- Losing too fast causes loose skin
- Consistency is key
Bulking
- Eat 500–600 calories above maintenance
- If gaining too fast, reduce — excess goes to fat
- Keep your diet as clean as possible — lean bulk
- Consistency is key
Cutting Foods
- Morning fruits
- Chicken breast, lean beef, egg whites (2 eggs with yolk)
- Fat free milk, Kodiak pancakes, fat free yogurt, low fat cheese
- Rice, nuts
- Avocado, low carb bread
- Greens, sweet potato, tuna
Bulking Foods
- Eggs, nuts, peanut butter
- Dark chocolate, olive oil, pasta, red meats
Daily Stack
Supplements
Take after breakfast every morning
Fish Oil
Daily essential fatty acids
Vitamin D3
Bone health & immunity
Vitamin B3
Energy metabolism
Multivitamin
Men's or Women's formula
Creatine
5 grams per day
Beet Root
Performance & blood flow
