Client: Dark Knight (CJ)

Goal: Strength/Body Comp

Major Factors to Reach Your Goals

  1. Sleep! Good sleep gives our repair hormones a chance to work, while keeping our stress hormones in check. In a perfect world, we should be getting 7-9 hours of sleep. How you go to bed will dictate how well you sleep: avoid bright lights and give yourself a consistent bedtime.

Here’s your daily habit starting December 30, 2021:

  1. Fiber aids digestion, help keeps you full and can allow your body to burn fat. To increase your fiber intake, we want to get 2 slices of sprouted bread each day. You can add whatever you want to the bread – butter, nut butter, jam – just get it in each day for breakfast.
  2. To build muscle and lose fat, post workout nutrition is a must. A good meal after a hard training session can help lower your stress hormones; if stress hormones stay elevated for too long, it becomes difficult to build muscle. Your goal is to have a post workout meal of a protein and carbohydrates, some examples would be:  chicken + rice, lean steak + potato, protein powder + maltodextrin, egg whites + oatmeal.

Your Most Recent Workouts

Mode Speed Time Rest Rounds
Bike Hard Pedal (Above 100 RPM’s) 25 sec 30 sec x 10
Movement Load Sets Reps Tempo Rest Notes
Split Squat BW 3-5 12 60 sec 12 reps per leg
Seated DB Lateral 15RM 3-5 12 60 sec
Incline DB Curl 15RM 3-5 12 60 sec
Overhead DB Tri Ext 15RM 3-5 12 60 sec

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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