MEAL PLAN
THIS MEAL PLAN IS MEANT TO GUIDE YOU IN YOUR JOURNEY TO BETTER PERFORMANCE. IT IS A TEMPLATE FOR ONE PERFECT DAY OF NOURISHMENT. START AT THE TOP & WORK YOUR WAY DOWN. IF YOU WANT TO LOSE WEIGHT, FOLLOW THE LEFT COLUMNS FOR SERVING SIZES. IF YOU WANT TO GAIN WEIGHT, FOLLOW THE RIGHT COLUMNS. BELOW THE PERFECT DAY ARE EXTRA MEALS & SNAKCS FOR YOU TO SUBSTITUTE IN THE MAIN TEMPLATE. THIS ALLOWS FOR MORE CHOICES & VARIATIONS TO MAKE THE PERFECT DAY RIGHT FOR YOU. PLANTS ARE COLORED GREEN & ANIMALS RED, SO YOU CAN EASILY MODIFY THE PLAN FOR A VEGAN OR VEGETARIAN LIFESTYLE. IT IS VERY BENEFICIAL TO ALTERNATE BETWEEN OMNIVOROUS (PLANT & ANIMAL BASED) & HERBIVOROUS (STRICTLY PLANT BASED) DIETS. BEING A VEGAN OR VEGETARIAN JUST A FEW TIMES A WEEK CAN REALLY ASSIST IN WEIGHT LOSS, DETOXIFICATION, NUTRIENT ABSORPTION & DIGESTION. IT IS IMPORTANT THAT WE ARE HONEST WITH OURSELVES & RECOGNIZE WHEN TO CEASE AN HERBIVOROUS DIET SINCE OVER A LONG PERIOD OF TIME IT CAN HARM OUR BODIES, JUST LIKE AN OVERLY CARNIVOROUS (STRICTLY ANIMAL BASED) DIET. PLEASE FEEL FREE TO MAKE ADJUSTMENTS ON YOUR OWN. MAY THIS ASSIST YOU IN YOUR PURSUIT TO YOUR BEST SELF!
HOW MUCH WATER SHOULD I DRINK?
1 GALLON OR MORE A DAY!
1 GAL = 128 OZ = 16 CUPS
EXERCISE
PROGRAM
THIS EXERCISE PROGRAM IS A GUIDE AS WELL. IT IS A GENERAL, SIMPLE & BALANCED SESSION THAT TAKES ABOUT 90 MINUTES TO COMPLETE. START AT THE TOP & WORK YOUR WAY DOWN. WHEN YOU ARRIVE AT THE LOWER & UPPER BODY PORTIONS OF THE SESSION, BE SURE TO ALTERNATE BETWEEN THE EXERCISES SO THAT YOU CAN REST DIFFERENT MUSCLE GROUPS WHILE SAVING TIME. YOU CAN SHORTEN THE DURATION BY SETTING ASIDE EITHER THE LOWER OR UPPER BODY PORTION OF THE PLAN FOR ANOTHER DAY. TAKE EXTRA CARE OF YOUR BODY BY ADJUSTING YOUR POSITION SO THAT ALL MOVEMENTS ARE COMFORTABLE, BUT CHALLENGING. FEEL FREE TO MODIFY THE PROGRAM TO SUIT YOUR GOALS. MAY THIS BE AN EXAMPLE FOR YOU TO STRUCTURE YOUR OWN EXERCISE SESSION & INCREASE YOUR KNOWLEDGE ABOUT TRAINING!
PLANK PROGRESSION
CORE: 7-10 MINUTES
HOLD EACH POSITION FOR 15 SECONDS
REST 5 SECONDS IN BETWEEN
BE SURE TO DO BOTH SIDES RIGHT & LEFT!
27 TOTAL PLANK POSITIONS
SEE DEMONSTRATIONS BELOW
HOLD EACH POSITION FOR 15 SECONDS
REST 5 SECONDS IN BETWEEN
BE SURE TO DO BOTH SIDES RIGHT & LEFT!
27 TOTAL PLANK POSITIONS
SEE DEMONSTRATIONS BELOW
MUSCLE PREP CONTINUED
STATIONARY BIKE: 8 MINUTES
SPRINT 10 SECONDS CRUISE 20 SECONDS
ALTERNATE BETWEEN THEM
TWO ROUNDS PRE MINUTE
16 TOTAL ROUNDS
SPRINT 10 SECONDS CRUISE 20 SECONDS
ALTERNATE BETWEEN THEM
TWO ROUNDS PRE MINUTE
16 TOTAL ROUNDS
ADDUCTION FIT CIRCLE (GROIN): 50 REPS
PAUSE 1 SECOND WHEN KNEES ARE TOGETHER
PAUSE 1 SECOND WHEN KNEES ARE TOGETHER
ABDUCTION (GLUTES): 50 REPS BOTH LEGS
WRAP APPROPRIATE BAND AROUND ANKLES
HALF SQUAT SPREAD CHEST & FLATTEN BACK
MOVE SIDE TO SIDE ALTERNATING STEPS
BRING FEET APART & THEN TOGETHER
MAINTAIN TENSION IN BAND
DON'T LET FEET TO TOUCH EACH OTHER
WRAP APPROPRIATE BAND AROUND ANKLES
HALF SQUAT SPREAD CHEST & FLATTEN BACK
MOVE SIDE TO SIDE ALTERNATING STEPS
BRING FEET APART & THEN TOGETHER
MAINTAIN TENSION IN BAND
DON'T LET FEET TO TOUCH EACH OTHER
BAND LEG EXT. (QUADS): 30 EACH LEG
ATTACH BANDS TO STABLE STRUCTURE
WRAP THEM ABOVE CREASE OF KNEE
BRACE BODY WITH ARMS
SPLIT LEGS COMFORTABLY BAND TAUGHT
BEND KNEE ALLOW HEEL TO RISE
STRAIGHTEN KNEE FLATTEN HEEL TO FLOOR
PAUSE FOR 1 SECOND FOR FIRST 5 REPS
THEN QUICKLY COMPLETE 25
BE SURE TO PRESS BIG TOE INTO FLOOR
USE LEG EXT. MACHINE AS A SUBSTITUTE 2X15
ATTACH BANDS TO STABLE STRUCTURE
WRAP THEM ABOVE CREASE OF KNEE
BRACE BODY WITH ARMS
SPLIT LEGS COMFORTABLY BAND TAUGHT
BEND KNEE ALLOW HEEL TO RISE
STRAIGHTEN KNEE FLATTEN HEEL TO FLOOR
PAUSE FOR 1 SECOND FOR FIRST 5 REPS
THEN QUICKLY COMPLETE 25
BE SURE TO PRESS BIG TOE INTO FLOOR
USE LEG EXT. MACHINE AS A SUBSTITUTE 2X15
LOWER BODY
DUMBBELL
SPLIT SQUAT: 3x8 EACH LEG
LIGHT 10LB . MODERATE 30LB . HEAVY 60LB<
SPLIT LEGS ABOUT 2 FT APART
KEEP FEET IN LINE WITH WAIST
HOLD WEIGHT AT SIDE
TOUCH BACK KNEE TO FLOOR
KEEP KNEE IN LINE WITH OPPOSITE HEEL
FLATTEN BACK LOOK FORWARD
YOU MAY BEND AT WAIST TO PROTECT HIP
MORE DIFFICULTY ADD SORINEX ROLLER & BAND
SPLIT SQUAT: 3x8 EACH LEG
LIGHT 10LB . MODERATE 30LB . HEAVY 60LB<
SPLIT LEGS ABOUT 2 FT APART
KEEP FEET IN LINE WITH WAIST
HOLD WEIGHT AT SIDE
TOUCH BACK KNEE TO FLOOR
KEEP KNEE IN LINE WITH OPPOSITE HEEL
FLATTEN BACK LOOK FORWARD
YOU MAY BEND AT WAIST TO PROTECT HIP
MORE DIFFICULTY ADD SORINEX ROLLER & BAND
STRAIGHT BAR SQUAT: 4x8
LIGHT 45LB . MOD 135LB . HEAVY 225LB<
PLACE HANDS EVENLY ON BAR FIRST
DUCK UNDER BAR
WALK FEET UNTIL THEY LINE UP W/ WAIST
POSITION BAR FOR COMFORT
STAND UP & WALK BACK UNTIL CLEAR RACK
SIT LOW AS CAN COMFORTABLY CONTROL
THEN STAND UP
AS SKILL INCREASES DEPTH WILL TOO
BACK NEUTRAL CHEST UP LOOK FORWARD
LIGHT 45LB . MOD 135LB . HEAVY 225LB<
PLACE HANDS EVENLY ON BAR FIRST
DUCK UNDER BAR
WALK FEET UNTIL THEY LINE UP W/ WAIST
POSITION BAR FOR COMFORT
STAND UP & WALK BACK UNTIL CLEAR RACK
SIT LOW AS CAN COMFORTABLY CONTROL
THEN STAND UP
AS SKILL INCREASES DEPTH WILL TOO
BACK NEUTRAL CHEST UP LOOK FORWARD
LEG CURL: 3X15
ATTACH BAND TO SORINEX ROLLER
LIE ON BACK
BRACE BODY WITH ARMS TO THE SIDE
PLACE HEELS IN ANGLED CREVICE
LEGS STRAIGHT BAND TAUGHT
ABS IN ELEVATE HIPS
SLIDE HEELS TOWARDS BUTT
PAUSE 1 SECOND EVERY REP
MAY SUBSTITUTE W/ LEG CURL MACHINE
ATTACH BAND TO SORINEX ROLLER
LIE ON BACK
BRACE BODY WITH ARMS TO THE SIDE
PLACE HEELS IN ANGLED CREVICE
LEGS STRAIGHT BAND TAUGHT
ABS IN ELEVATE HIPS
SLIDE HEELS TOWARDS BUTT
PAUSE 1 SECOND EVERY REP
MAY SUBSTITUTE W/ LEG CURL MACHINE
UPPER BODY
SEATED OVER HEAD PRESS: 4X10
LIGHT 20LB . MODERATE 50LB . HEAVY 90LB<
ANGLE DUMBBELLS FOR COMFORT
PRESS BACK AGAINST BENCH
PRESS FEET FIRMLY IN FLOOR
HITTING WEIGHTS ISN'T NECESSARY
LIGHT 20LB . MODERATE 50LB . HEAVY 90LB<
ANGLE DUMBBELLS FOR COMFORT
PRESS BACK AGAINST BENCH
PRESS FEET FIRMLY IN FLOOR
HITTING WEIGHTS ISN'T NECESSARY
CHIN UPS: 4X10
ADD WEIGHT VEST TO INCREASE DIFFICULTY
USE BAND FOR ASSISTANCE IF NECESSARY
SLIGHT BEND IN ELBOW & SHOULDER
THIS PROTECTS THE JOINTS AT BOTTOM
ADD WEIGHT VEST TO INCREASE DIFFICULTY
USE BAND FOR ASSISTANCE IF NECESSARY
SLIGHT BEND IN ELBOW & SHOULDER
THIS PROTECTS THE JOINTS AT BOTTOM
BENCH PRESS: 4X8
LIGHT 45LB . MOD 135LB . HEAVY 225LB<
STRAIGHTEN WRISTS
LOWER BAR JUST BELOW CHEST
KEEP ELBOWS IN TOWARDS RIB CAGE
LIGHT 45LB . MOD 135LB . HEAVY 225LB<
STRAIGHTEN WRISTS
LOWER BAR JUST BELOW CHEST
KEEP ELBOWS IN TOWARDS RIB CAGE
SINGLE ARM REAR DELT RAISE: 3X8 EACH
LIGHT 5LB . MODERATE 15LB . HEAVY 30LB<
BRACE BODY ON BENCH KNEE HAND
FLATTEN BACK SPREAD CHEST EYES UP
KEEP OTHER LEG ON FLOOR
RAISE ARM MAKE AN AIRPLANE WING
HOLD ELBOW STRAIGHT & FIRM
PAUSE AT TOP 1 SECOND
DON'T REST AT THE BOTTOM
LIGHT 5LB . MODERATE 15LB . HEAVY 30LB<
BRACE BODY ON BENCH KNEE HAND
FLATTEN BACK SPREAD CHEST EYES UP
KEEP OTHER LEG ON FLOOR
RAISE ARM MAKE AN AIRPLANE WING
HOLD ELBOW STRAIGHT & FIRM
PAUSE AT TOP 1 SECOND
DON'T REST AT THE BOTTOM
ABS
DECLINE SIT UPS: 2X20
LOWER ANGLE TO DECREASE DIFFICULTY
CROSS ARMS IN FRONT OF CHEST
BE SURE TO LIE ALL THE WAY BACK
RAISE UP SO ELBOWS TOUCH KNEES
LOWER ANGLE TO DECREASE DIFFICULTY
CROSS ARMS IN FRONT OF CHEST
BE SURE TO LIE ALL THE WAY BACK
RAISE UP SO ELBOWS TOUCH KNEES
INCLINE LEG LIFTS: 2X20
LOWER ANGLE TO DECREASE DIFFICULTY
BRACE BODY WITH GRIP
HOVER FEET A FEW INCHES FROM FLOOR
RAISE LEGS STRAIGHT AS POSSIBLE
LIFT HIPS OFF PAD
CONTROL LEGS ON THE WAY DOWN
LOWER ANGLE TO DECREASE DIFFICULTY
BRACE BODY WITH GRIP
HOVER FEET A FEW INCHES FROM FLOOR
RAISE LEGS STRAIGHT AS POSSIBLE
LIFT HIPS OFF PAD
CONTROL LEGS ON THE WAY DOWN
FINISHED!
DISCLAIMER: NONE OF THE INFORMATION PRESENTED BY THE MARK OF A CHAMPION IS MEANT TO TAKE THE PLACE OF SOUND MEDICAL ADVICE. PLEASE CONSULT YOUR HEALTHCARE PROVIDER BEFORE EMBARKING ON ANY EXERCISE PROGRAM, DIET AND/OR CONSUMING ANY SUPPLEMENT. THE PRODUCTS MENTIONED ON THIS WEBSITE DO NOT CURE OR TREAT ANY DISEASE. FURTHERMORE, IT IS UP TO THE CONSUMER TO BE SURE THE SUBSTANCES HE/SHE TAKE ARE COMPLIANT WITH THE ORGANIZATIONS HE/SHE WORKS FOR. THE MARK OF A CHAMPION AND ITS AFFILIATES ARE NOT RESPONSIBLE FOR ANY OUTCOMES FAVORABLE OR UNFAVORABLE.