Client: Flying V

Goal: Weight Loss/Bodyfat Reduction

Major Factors to Reach Your Goals

Flying v,

In order to achieve solid body composition- a low bodyfat with a reasonable level of muscle mass -you’ll need to focus on these major things each and everyday. Being 90% on point with these things alone will get you close to where you want to be.

  1. Start each meal with a protein. For you, each meal should have a palm and a half sized portion on your plate. So literally look at your hand in terms of size and thickness and that should be how your protein looks.
  2. You’ll do best with 8 hours of sleep a night. I know it’s not fun having a bed time, but waking up at 7am means you can stay up till 11 pm. Besides, nothing good happens after midnight!
  3. Chew SLOW. It takes about 20 minutes for your stomach to tell the brain that you’re full. Take time to enjoy your food.

Here’s your daily habit starting December 7, 2020:

Research tells us that the countries that eat a similar type of breakfast – a protein, a smart fat, a bit of starch – tend to have lower levels of obesity, heart disease, diabetes, and depression.

So it makes sense to mimic that type of breakfast. This will be your daily habit for the next few weeks.

Everyday, you’re going to want to do your best to try and get in this breakfast:

Several eggs mixed with diced veggies (peppers, tomatoes, and/or spinach)

A sprouted grain (2 slices of bread, english muffin, bagel)

Piece of fruit of your choice (banana, grapefruit, orange,  or grapes).

This can help kind of “kickstart” your metabolism. Pay attention to your appetite because it may increase after a few weeks of this.

Your Most Recent Workouts

Distance (Treadmill) Time Recovery Time Rounds
3,200m (2 miles) ?? Walk 4:00 x 1
2,400m ( 1 1/2 miles) ?? Walk 3:00 x 1


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
  • 00 days
  • 00 hours
  • 00 minutes
  • 00 seconds