Client: RA

Goal: Fat Loss

Major Factors to Reach Your Goals

RA,

If you want your body to perform well, we want to drop some bodyfat and add a touch of muscle. To do that, 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, but this stuff isn’t going to change over time. Think big picture.

  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. Each week, you should be close to 5 hours of purposeful exercise each week. This will take time.

Here’s your daily habit starting October 5, 2020:

Your first habit focuses on post-workout nutrition. You’ll want to develop a meal with a lean protein, a starch, and a vegetable (you can also have some fruit). You’ll want to keep dietary fat to a minimum – so avoid things like a handful of nuts or using a lot of oil (olive, coconut, etc).

You only want to do this on workout days. On non-workout days, you can simply swap out the starch for some fat.

Here are some examples of a post-workout meal:

-Chicken breast with rice mixed with peppers

-2 eggs + egg whites mixed with tomatoes and a bowl of oatmeal on the side

-Quinoa salad mixed with a lean steak

Your Most Recent Workouts

Distance Time Recovery Time Rounds
(Day 1 and 3) LSD 35:00 N/A N/A x 1
(Day 2) Time Trial- 5 miles ?? Easy ride 120 sec x 1
Movement Load Sets Reps Tempo Rest Notes
A1. Leg Extension 15RM 3 50 N/A N/A
A2. Incline Inward Bench Press 15RM 3 50 N/A 75 sec

Check Yourself!

Progress

Habits
Workouts

Weight

  • Weight (lbs)

BodyFat

  • BodyFat %
Time until next UEFP Workout
  • 00 days
  • 00 hours
  • 00 minutes
  • 00 seconds
SEND US A MESSAGE