Home ⇢ Health ⇢ Sample Fitness Program

"The key to realizing a dream is to focus not on success but significance, and then even the small steps and little victories along your path will take on greater meaning." - Oprah Winfrey

Sample Daily Schedule

• 05:30: one to two cups of water
• 06:00: workout
• 07:00: breakfast & shower
• 08:00: pack lunch and snacks to work
• 09:30: morning snack
• 11:30: lunch
• 12:00: walk for 30 minutes
• 15:00: afternoon snack
• 17:30: dinner
• 20:30: evening snack; make tomorrow's oatmeal & afternoon snack
• 21:00: sleep

Meal Plan

• Breakfast:
• 1 cup of old fashion oatmeal (150 Kcal)
• 2 tsp of peanut butter (180 Kcal)
• 1/2 cup of unsweetened almond milk (15 Kcal)
• 1 fruit (65 Kcal)
• Calories: 410 Kcal
• Carb, fat, protein: 48g, 20g, 15g
• Lunch & Dinner:
• 3 cups of baby spinach cooked with olive oil and garlic salt (80 Kcal)
• 3 oz. of baked salmon (100 Kcal)
• 1/2 cup of canned black beans (120 Kcal)
• 1 fruit (65 Kcal)
• Calories: 365 Kcal
• Carb, fat, protein: 41g, 10g, 28g
• Morning snack (optional):
• 1 banana with 1 tsp of peanut butter (200 Kcal)
• Calories: 200 Kcal
• Carb, fat, protein: 29g, 8g, 5g
• Afternoon snack (optional):
• 1/2 cup of Fage non-fat yogurt (65 Kcal)
• 1 tsp of peanut butter (90 Kcal)
• 1/3 cup of frozen mango chunks as topping (27 Kcal)
• 1 cup of coconut water (45 kcal)
• Calories: 227 Kcal
• Carb, fat, protein: 24g, 8g, 16g
• Evening snack (optional):
• 1 cup of whole or low fat milk (150 Kcal)
• Calories: 150 Kcal
• Carb, fat, protein: 11g, 8g, 8g
• Total Daily Intake:
• Calories: 1717 Kcal ⇢ Calculate your intake
• Carb, fat, protein (grams): 194g, 64g, 100g
• Carb, fat, protein (%): 44%, 33%, 23%

Exercise

• Workout A: Full body for conditioning
1. Day 1: Push-up, squat, assisted pull-up, plank
2. Day 2: Off or sprint
3. Day 3: Push-up, squat, assisted pull-up, plank
4. Day 4: Off or sprint
5. Day 5: Push-up, squat, assisted pull-up, plank
6. Day 6: Off or sprint
7. Day 7: Off
• Workout B: Split push-pull-legs
1. Day 1: Chest and Biceps
2. Day 2: Legs and Shoulders
3. Day 3: Back and Triceps
4. Day 4: Legs and Shoulders
5. Day 5: Chest and Biceps
6. Day 6: Legs and Shoulders
7. Day 7: Sprint or off
• Reps, Sets, Rest, & Frequency
1. Reps: 5 to 10 to near failure
2. Sets: 2 to 3
3. Rest: 60 to 90 seconds between sets
4. Frequency: alternative workout A and B every 3 months
• Equipment
1. I use the Perfect Multi-Gym Pull-up Bar and Bodylastics Bands for assisted pull-ups.
2. I use the Bowflex SelectTech 552 for most leg and shoulder exercises, plus the dead lift.
3. I use the same Bodylastics Bands for chest, back, and arm exercises.

Focus on quality over quantity. Perfect form is critical to activate the right muscles and to prevent injuries.

Recovery

• Sleep 7 to 9 hours daily
• Rest 24 to 48 hours per muscle group
• Take a week off every 3 months

Meal Preparation & Products

1. Put 1/2 cup of old fashion oatmeal in a jar
2. Put hot water in the jar
3. Cover and let it sit overnight
4. Next morning, open cover, stir 2 tsp of peanut butter in, then put in 1/2 cup milk or unsweetened almond milk
5. Add honey optionally
6. Enjoy

1. Quaker Oats Old Fashioned Hot Oatmeal Cereal
2. Laura Scudder's Natural Nutty Peanut Butter or Adams Natural Peanut Butter (Note the ingredient list: peanut and salt only. No sugar or other additives.)
3. Silk Unsweetened Almond Milk Vanilla (No sugar, high in calcium, vitamin D & E)

1. Pre-heat oven to 375F
2. Clean salmon
3. Put salmon on baking foil, then in baking pan
4. Sprinkle garlic salt on salmon
5. Put baking pan in oven for 12 to 15 minutes
6. Take baking pan out
7. Put 3 oz. in each to-go container, then into the freezer
8. Pack one to work each morning

1. Raw salmon from Costco

1. Clean the vegetable
2. Put in container
3. Put in hot water to cover the vegetable
4. For spinach, let it sit for 2 minutes. For broccoli, microwave for 1 minute.
5. Sprinkle garlic salt container
6. Add 1 tsp of olive oil
7. Mix and enjoy

1. Organic baby spinach from Costco, Grocery Outlet, or Trader Joe's
2. Broccoli from Grocery Outlet, or Trader Joe's
3. Olive oil from Costco

1. Put 1/2 cup of non-fat yogurt in container
2. Put in 2 tsp of peanut butter
3. Put in 1/3 cup of frozen mango chucks (thawed the night before)
4. Pack one to work each morning

1. Fage non-fat yogurt from Costco or Grocery Outlet
2. Frozen mango chucks from Costco, Grocery Outlet, or Trader Joe's