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  • Writer's pictureBrandon A Jackson

Phase 1 Intro and Template

Well. Let’s get it. A little back ground, I usually hate counting macros, it just drives me nuts and most people don’t use it for the right reason and I end up in rants, but for this I’m going to make an exception and detail everything that enters my body.

Phase 1 Nutrition - Maintenance phase

current body weight: 180

Calorie goal (Protein/Carb/Fat)

Workout days - 2,400 (180/260/75)

Rest Days - 2,200 (185/185/80)


Phase 1 Rough Workout Template Monday - Intervals + MetCon + BSquat + Legs

Tuesday - MetCon + Chest/Back + Gymnastics

Wednesday - Intervals + Oly + MetCon

Thursday - Aerobic Work + Core

Friday - Intervals + MetCon + FSquat + Glutes

Saturday - MetCon + Outside/Odd Oject

Sunday - Outside/Recovery


Phase 1 Recovery Protocol

Mobility - 15 + Min Daily Wednesday - Ice Bath + Salt Bath

Sunday - 1 Hour Walk


Phase 1 Mindset Training

Reflection - daily

Mental Challenge - weekly

Fast - 1 x 24 Hours - Monthly


Phase 1 Data Tracking

Body weight - Sunday Nights

Sleep/Recovery via whoop - Daily

ROM - weekly



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