Goals Gain Strength-

Heavy Weight Training - running is a lot of

-Marathon! step by step pounding, heavy training
gives the muscle a reason to stay. Train
-Gain Muscle hard and Heavy!

-Improve Physique Gain muscle-

Right now you said you weigh 200 lbs and
-Stay Lean To gain muscle you prioritize protein.
Protein intake must go up to 230–240
-Gain Strength Grams a day with this Training voLume.

-Stay Athletic Improve physique-

Protein builds muscle - By lifting heavy
-Reject Normality and maximizing protein you will grow,.
calorie intake needs to equal your
calories out… UNLESS YOU ARE ON A CUT
(You burn 3,200 = you eat 2,900- 3,000)

Thomas
de La riva
Hybrid athlete
training plan
I am beyond happy to have you join our team Thomas, below you will find your training program, to start will be your
weekly lifts. Following these lifts you will see the exact exercises you will be using and you will see through weight
training you will be prioritizing volume. You will find your running plan that you will be using. There is a track workout as
well, when you want to work on your speed, sub this with your Monday run. The running plan itself is FOUR levels, Once
you conquer one move to the next. A little bit about this style of training, It is HARD, but it is worth it, I got out of the
bodybuilding realm about a year ago and this training makes me feel like an animal. You will find ways to push yourself
and find out what you’re made of each day. Im super excited for you to join our team. My number is 9089777787 and you
can contact me at any time with questions or anything needed. Keep me updated on your training!

IF IT WERE EASY, EVERYONE WOULD DO IT!

 12 week sub 4hr
marathon plan
(Monday - Saturday)

Week 1: Base Building

Monday: Easy run (3 miles)
Tuesday: Rest
Wednesday: Speed workout - Intervals
(6x800m) at a faster pace with 400m
recovery jog in between.
Thursday: Long recovery run (4 miles) at
an easy, conversational pace.
Friday: Rest
Saturday: Long run (6 miles) at a
comfortable pace.
Sunday: Rest

Week 2-3: Increasing Mileage

Monday: Easy run (4 miles)
Tuesday: Rest
Wednesday: Speed workout - Fartlek run:
Alternate between 1-minute hard effort
and 1-minute easy jog for 30 minutes.
Thursday: Long recovery run (5 miles)
Friday: Rest
Saturday: Long run (8 miles)
Sunday: Rest

Week 4-5: Building Endurance

Monday: Easy run (5 miles)
Tuesday: Rest
Wednesday: Speed workout - Tempo run (4
miles) at a comfortably hard pace.
Thursday: Long recovery run (6 miles)
Friday: Rest
Saturday: Long run (10 miles)
Sunday: Rest
 12 week sub 4hr
marathon plan
(Monday - Saturday)

Week 6-7: Intensity and Strength

Monday: Easy run (6 miles)
Tuesday: Rest
Wednesday: Speed workout - Hill repeats: Find a
moderately steep hill and run hard uphill for 1
minute, then recover downhill for 2 minutes. Repeat
6-8 times.
Thursday: Long recovery run (6 miles)
Friday: Rest
Saturday: Long run (12 miles)
Sunday: Rest

Week 8-10: Peak Training

Monday: Easy run (6 miles)
Tuesday: Rest
Wednesday: Speed workout - Progression run: Start at
an easy pace and gradually increase your speed
over the course of 4 miles.
Thursday: Long recovery run (6 miles)
Friday: Rest
Saturday: Long run (18 miles)
Sunday: Rest

Week 11: Tapering

Monday: Easy run (4 miles)
Tuesday: Rest
Wednesday: Speed workout - Short intervals (8x800m)
at a fast pace with 400m recovery jog in between.
Thursday: Long recovery run (4 miles)
Friday: Rest
Saturday: Easy run (3 miles)
Sunday: Rest

Week 12: Race Week

Monday: Rest
Tuesday: Easy run (3 miles)
Wednesday: Rest
Thursday: Rest
Friday: Rest
Saturday: Marathon Race Day!
 12 week sub 2 hr
Half marathon plan
(Monday - Saturday)
Week 1:

Monday: Easy Run - 3-4 miles at a comfortable pace

Tuesday: Easy Run - 3-4 miles at a comfortable pace
Wednesday: Speed Workout - Fartlek Run: Warm up with
an easy jog for 5-10 minutes. Then, alternate between 1
minute of hard effort (close to your goal half
marathon pace) and 1 minute of easy effort (recovery
jog) for a total of 6-8 repetitions. Finish with a cool
down jog.
Thursday: Recovery Run - 2-3 miles at an easy pace
Friday: Rest
Saturday: Long Run - 6 miles at an easy pace
Sunday: Rest

Week 2:

Monday: Easy Run - 3-4 miles

Tuesday: Easy Run - 3-4 miles
Wednesday: Speed Workout - Tempo Run: Warm up with
an easy jog for 10 minutes. Then, run at a comfortably
hard pace (slightly faster than your half marathon
goal pace) for 20 minutes. Finish with a cool down jog.
Thursday: Recovery Run - 2-3 miles
Friday: Rest
Saturday: Long Run - 7 miles at an easy pace
Sunday: Rest

Week 3:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Interval Training: Warm
up with an easy jog for 10-15 minutes. Then, perform
6-8 sets of 800-meter (0.5-mile) repeats at a pace
slightly faster than your goal half marathon pace.
Take a 1-2 minute recovery jog between each
repetition. Finish with a cool down jog.
Thursday: Recovery Run - 2-3 miles
Friday: Rest
Saturday: Long Run - 8 miles at an easy pace
Sunday: Rest
 12 week sub 2 hr
Half marathon plan
(Monday - Saturday)
Week 4:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Hill Repeats: Warm up
with an easy jog for 10 minutes. Find a moderately
steep hill and sprint uphill for 30 seconds, then jog
or walk back down for recovery. Repeat 6-8 times.
Finish with a cool down jog.
Thursday: Recovery Run - 3 miles
Friday: Rest
Saturday: Long Run - 9 miles at an easy pace
Sunday: Rest

Week 5:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Track Intervals: Warm up
with an easy jog for 10 minutes. Run 4-6 sets of 400
meters (one lap) at a pace slightly faster than your
goal half marathon pace. Take a 1-2 minute recovery
jog between each interval. Finish with a cool down jog.
Thursday: Recovery Run - 3 miles
Friday: Rest
Saturday: Long Run - 10 miles at an easy pace
Sunday: Rest
Continue following the pattern of increasing the
distances and intensity of your runs each week. Here's
a breakdown of the remaining weeks:

Week 6:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Tempo Run: Warm up with
an easy jog for 10 minutes. Run at a comfortably
hard pace (slightly faster than your half marathon
goal pace) for 25 minutes. Finish with a cool down jog.
Thursday: Recovery Run - 3 miles
Friday: Rest
Saturday: Long Run - 11 miles at an easy pace
Sunday: Rest
 12 week sub 2 hr
Half marathon plan
(Monday - Saturday)
Week 7:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Fartlek Run: Warm up with
an easy jog for 10 minutes. Alternate between 2
minutes of hard effort (close to your goal half
marathon pace) and 1 minute of easy effort (recovery
jog) for a total of 6-8 repetitions. Finish with a cool
down jog.
Thursday: Recovery Run - 3 miles
Friday: Rest
Saturday: Long Run - 12 miles at an easy pace
Sunday: Rest

Week 8:

Monday: Easy Run - 5 miles

Tuesday: Easy Run - 5 miles
Wednesday: Speed Workout - Interval Training: Warm
up with an easy jog for 10-15 minutes. Perform 5-7 sets
of 800-meter (0.5-mile) repeats at a pace slightly
faster than your goal half marathon pace. Take a 1-2
minute recovery jog between each repetition. Finish
with a cool down jog.
Thursday: Recovery Run - 3 miles
Friday: Rest
Saturday: Long Run - 13 miles at an easy pace
Sunday: Rest

Week 9:

Monday: Easy Run - 5 miles

Tuesday: Easy Run - 5 miles
Wednesday: Speed Workout - Tempo Run: Warm up with
an easy jog for 10 minutes. Run at a comfortably
hard pace (slightly faster than your half marathon
goal pace) for 30 minutes. Finish with a cool down jog.
Thursday: Recovery Run - 4 miles
Friday: Rest
Saturday: Long Run - 14 miles at an easy pace
Sunday: Rest
 12 week sub 2 hr
Half marathon plan
(Monday - Saturday)
Week 10:

Monday: Easy Run - 5 miles

Tuesday: Easy Run - 5 miles
Wednesday: Speed Workout - Hill Repeats: Warm up
with an easy jog for 10 minutes. Find a moderately
steep hill and sprint uphill for 45 seconds, then jog
or walk back down for recovery. Repeat 6-8 times.
Finish with a cool down jog.
Thursday: Recovery Run - 4 miles
Friday: Rest
Saturday: Long Run - 12 miles at an easy pace
Sunday: Rest

Week 11:

Monday: Easy Run - 4 miles

Tuesday: Easy Run - 4 miles
Wednesday: Speed Workout - Track Intervals: Warm up
with an easy jog for 10 minutes. Run 6-8 sets of 800
meters (two laps) at a pace slightly faster than your
goal half marathon pace. Take a 1-2 minute recovery
jog between each interval. Finish with a cool down jog.
Thursday: Recovery Run - 4 miles
Friday: Rest
Saturday: Long Run - 10 miles at an easy pace
Sunday: Rest

Week 12:

Monday: Easy Run - 3 miles

Tuesday: Easy Run - 2 miles
Wednesday: no speed workout rest!
Thursday: no run
Friday: 0.75 mile shake out
Saturday: RACE! YOU DID THE TRAINING NOW KILL IT!
Sunday: Rest
(5 Day) Workout Split
MONDAY - PUSH (HEAVY)
BENCH PRESS 5 X 3
DB SHOULDER PRESS 4 X 8
DB INCLINE PRESS 4 X 8
SIDE LATERALS 4 BY8
CHEST FLYS 3 X 12
TRICEP ROPE EXTENSIONS 3 X 12
DB SKULL CRUSHERS 3 X 12

TUESDAY - PULL (HEAVY)

DEADLIFT 5 X 3
LAT PULLDOWN 4 X 8
BARBELL ROW 4 X 8
T BAR ROW 4 X 8
REAR DELT FLY 4 X 8
BARBELL CURL 4 X 12
REGULAR db CURL 4 X 12

WEDNESDAY - LEGS
BARBELL BACK SQUAT 5 X 5
LEG PRESS 4 X 8
LEG EXTENSIONS 4 X 12
HAMSTRING CURL 4 X 12
Weighted WALKING LUNGES 4 X 15

Thursday - PUSH (HEAVY)

BENCH PRESS 5 X 3
DB SHOULDER PRESS 4 X 8
DB INCLINE PRESS 4 X 8
SIDE LATERALS 4 BY8
CHEST FLYS 3 X 12
TRICEP ROPE EXTENSIONS 3 X 12
DB SKULL CRUSHERS 3 X 12

Friday - PULL (HEAVY)

DEADLIFT 5 X 3
LAT PULLDOWN 4 X 8
BARBELL ROW 4 X 8
T BAR ROW 4 X 8
REAR DELT FLY 4 X 8
BARBELL CURL 4 X 12
REGULAR db CURL 4 X 12

MODERATION IS FOR COWARDS!

FINISH THE WEEK HOW WE START!
KEEP GOING!
Weekly Workout
Split
MONDAY
Legs

Tuesday
Shoulders Triceps

Wednesday
Back Bi

Thursday
Chest Delts

Friday
Back focused

Saturday
Chest Arms

Sunday
rest, refuel, meal prep,
repeat
 Hybrid split
Breakdown
MONDAY - Legs

Barbell Squat - 4 sets of 6-8 Hack

Squat - 4 sets of 6-8
Weighted Lunges - 3 sets of 12-15 Leg
Press - 4 sets of 12-15 Smith machine
heel elevated - 4 sets of 10
Box jumps 4 x 10 paired with weighted
side lunges 4 x 12

Tuesday - Shoulders Triceps

Overhead Barbell Shoulder Press - 4
sets of 6-8
Arnold Press - 4 sets of 10-12
Lateral Raises - 4 sets of 12-15 rear
delt flys 4 x 12
Weighted Tricep Dips - 4 sets of 10-12
Cable Tricep Rope - 3 sets of 12-15 reps
Barbell skull crusher - 3 sets of 12-15

Wednesday - Back Bi
Pull-Ups - 4 sets of 8-10
Barbell Rows - 4 sets of 12-15
Lat Pulldowns - 3 sets of 12-15
Neutral Grip Lat Pulldowns - 3 sets of
12-15
Low machine row - 3 sets of 12-15 reps
Barbell Bicep Curls - 3 sets of 12-15
Hammer Curls - 4 sets of 8-10
Spider db Curls - 4 sets of 8-10
 Hybrid split
Breakdown
Thursday - Chest Delts
Barbell Bench Press - 4 sets of 4-6
Incline Dumbbell Press - 4 sets of 10-12
Plate Loaded or smith machine Press 4 sets
of 12
Chest Flys low to high - 2 sets of 12-15
Chest Flys High to low - 2 sets of 12-15
Chest Flys- 2 sets of 12-15
Shoulder Finisher sets of 4
Heavy side laterals 4 x 8 with 8 partials |
Drop set into 25 reps

Friday - Back focused

Deadlift - 4 working sets of 6-8
Romanian Deadlifts - 3 sets of 12-15
Lat Pulldown - 3 sets of 12-15
Wide grip cable rows - 3 sets of 8-10
Back Extensions - 4 sets of 12-15
Lat pull through - 4 sets of 12-15
Am rap on pullups

Saturday - Chest Arms

Incline barbell Bench Press - 4 sets of 10-12
Flat Dumbbell Press - 3 sets of 10-12
Chest Flys - 5 sets of 12-15 reps
Supinated Bicep Curls - 3 sets of 12-15
Tricep Pushdowns - 3 sets of 12-15
Rope hammer curls - 3 sets of 12-15
Incline skull crusher - 3 sets of 12-15
Superset
Heavy barbell curls 3 x 8
1 arm overhead tricep extension until
failure
 Weekly Cardio Split
(this is just to get your legs under you)

Before startingLEVEL 1

MONDAY
0.5 - 0.75 Mile RUN

TUESDAY
0.75 mile run

WEDNESDAY
No run

THURSDAY
0.75 run

FRIDAY
no Run

SATURDAY
1 mile run

SUNDAY
No run

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
 Weekly Running Split
(Monday - Saturday)
LEVEL 1

MONDAY
1 Mile RUN

TUESDAY
1 mile RUN

WEDNESDAY
No run

THURSDAY
1 MILES

FRIDAY
NO RUN

SATURDAY
1-2 MILE RUN

SUNDAY
NO RUN

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 2
MONDAY
1 Mile RUN

TUESDAY
2 mile RUN

WEDNESDAY
No run

THURSDAY
2 MILE RUN

FRIDAY
NO RUN

SATURDAY
2-4 MILE RUN

SUNDAY
NO RUN

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 3
MONDAY
2 Mile RUN

TUESDAY
2 mile RUN

WEDNESDAY
No run

THURSDAY
3 MILE RUN

FRIDAY
NO RUN

SATURDAY
3-4 MILE RUN

SUNDAY
NO RUN

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 4
MONDAY
2 Mile RUN

TUESDAY
3 mile RUN

WEDNESDAY
No run

THURSDAY
3 MILE RUN

FRIDAY
NO RUN

SATURDAY
4-6 MILE RUN

SUNDAY
NO RUN

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
MONDAY
Weekly Running Split
(Monday - Saturday)
LEVEL 1
MONDAY
2 Mile RUN

TUESDAY
no run

WEDNESDAY
SPEED WORKOUT

THURSDAY
2 mile Run

FRIDAY
No Run

SATURDAY
2-3 Mile RUN

SUNDAY
No Run

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 2
MONDAY
3 Mile RUN

TUESDAY
no run

WEDNESDAY
SPEED WORKOUT

THURSDAY
3 mile Run

FRIDAY
No Run

SATURDAY
3-4 Mile RUN

SUNDAY
No Run

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 3
MONDAY
4 Mile RUN

TUESDAY
no run

WEDNESDAY
SPEED WORKOUT

THURSDAY
4 mile Run

FRIDAY
No Run

SATURDAY
4-5 Mile RUN

SUNDAY
No Run

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
Weekly Running Split
(Monday - Saturday)
LEVEL 4
MONDAY
4 Mile RUN

TUESDAY
no run

WEDNESDAY
SPEED WORKOUT

THURSDAY
5 mile Run

FRIDAY
No Run

SATURDAY
6-10 Mile RUN

SUNDAY
No Run

SATURDAY IS THE DAY WE PUSH OURSELVES, WE EARN OUT WEEKEND AND

WE END OUR TRAINING WEEK STRONG!
SPEED WORKOUT
400m repeats

Run 6-8 repeats at a

challenging pace

taking a short rest (1-2

minutes) between each
repeat.

THE REST OF YOUR RUNS

ARE ZONE 2 AND LOWER
HEART RATE. PUSH THE
STANDARD HERE!
 TIPS AND TRICKS TO
SUCCEED ON THIS PLAN

-THE MOST IMPORTANT THING TO

GAINING MUSCLE ON THIS PLAN
WILL BE PRIORITIZING YOUR
PROTEIN INTAKE!
(BW 200 YOU EAT 230 - 240
GRAMS)

-LIFTING HEAVY, HEAVY WEIGHT

TRAINING AND HIGH VOLUME
PUMPS BLOOD INTO THE MUSLCE
FORCING IT TO GROW.

-This plan is built to make you

suffer, commit to the plan and
depend on yourself.

-YOu will find out new things

about yourself each week.
Bring them in, take them in
whole and keep destroying.
 TIPS AND TRICKS TO
SUCCEED ON THIS PLAN

-WHEN IT COMES TO THESE LEVELS

TAKE IT AS SLOW AS YOU NEED.
TRANSFORMATIONS WONT HAPPEN
OVER NIGHT. BUT THAT DOESN’T
MEAN DON’T PUSH YOURSELF.

-TAKE ADVANTAGE OF SATURDAYS.

THEY ARE WHERE YOU SUFFER,
UNLIKE MOST OF YOUR RUNNING
DAYS SATURDAY HAS A RANGE.
TAKE ADVANTAGE OF THIS. SUNDAY
IS A REST. PUSH! SET THE
STANDARD

-TRUST THE PROCESS. I CANT SAY

THAT ENOUGH. YOU HAVE GREAT
GOALS AND YOU WILL ACHIEVE
THEM.

-WHEN LEVEL 4 IS CONQUERED

THAT MEANS YOU ARE 100% IN
MARATHON RUNNING SHAPE AND
YOU WILL DOMINATE THE
MARATHON PLAN and will
utterly kill a half.
 TIPS AND TRICKS TO
SUCCEED ON THIS PLAN

BUILD MUSCLE
I HAVE YOU IN A PROTEIN SURPLUS,
PROTEIN BUILDS MUSCLE, TRAIN
HEAVY… HIT THE PROTEIN GOAL…
AND BUILDING MUSCLE IN
INEVITABLE .

LOSE FAT
TRACK YOUR CALORIES BURNT.
THIS IS YOUR CALORIC DEFICIT,
SAY YOU (You burn 3,200 = you
eat 2,900- 3,000) Down 200-300
Calories.

THIS IS YOUR TICKET TO THOSE

TWO GOALS.

Trust this process, eat in the

caloric deficit, eat in the
protein surplus, Lift as heavy
as possible, do the cardio on
the assigned days and come
wedding day you will be the
happiest version of yourself. I
Promise that.
12 WEEK MARATHON
TRAINING PLAN
WEEK 1 (19 MILES)
MONDAY: 3 MILES
TUESDAY 4 MILES
WEDNESDAY: NO RUN
THURSDAY: 5 MILES
FRIDAY: NO RUN
SATURDAY: 7 MILES
SUNDAY REST

WEEK 2 (22 MILES)

MONDAY: 3 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 5 MILES
FRIDAY: NO RUN
SATURDAY: 9 MILES
SUNDAY REST

WEEK 3 (23 MILES)

MONDAY: 3 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 6 MILES
FRIDAY: NO RUN
SATURDAY: 9 MILES
SUNDAY REST

WEEK 4 (24 MILES)

MONDAY: 3 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 6 MILES
FRIDAY: NO RUN
SATURDAY: 10 MILES
SUNDAY REST
12 WEEK MARATHON
TRAINING PLAN
WEEK 5 (28 MILES)
MONDAY: 4 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 7 MILES
FRIDAY: NO RUN
SATURDAY: 12 MILES
SUNDAY REST

WEEK 6 (30 MILES)

MONDAY: 4 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 7 MILES
FRIDAY: NO RUN
SATURDAY: 14 MILES
SUNDAY REST

WEEK 7 (33 MILES)

MONDAY: 5 MILES
TUESDAY 6 MILES
WEDNESDAY: NO RUN
THURSDAY: 8 MILES
FRIDAY: NO RUN
SATURDAY: 14 MILES
SUNDAY REST

WEEK 8 (38 MILES)

MONDAY: 6 MILES
TUESDAY 7 MILES
WEDNESDAY: NO RUN
THURSDAY: 9 MILES
FRIDAY: NO RUN
SATURDAY: 16 MILES
SUNDAY REST
12 WEEK MARATHON
TRAINING PLAN
WEEK 9 (37 MILES)
MONDAY: 5 MILES
TUESDAY 5 MILES
WEDNESDAY: NO RUN
THURSDAY: 7 MILES
FRIDAY: NO RUN
SATURDAY: 20 MILES
SUNDAY REST

WEEK 10 (27 MILES)

MONDAY: 4 MILES
TUESDAY 6 MILES
WEDNESDAY: NO RUN
THURSDAY: 4 MILES
FRIDAY: NO RUN
SATURDAY: 13.1 MILES (Half Marathon)
SUNDAY REST

WEEK 11 (18 MILES)

MONDAY: 3 MILES
TUESDAY 4 MILES
WEDNESDAY: NO RUN
THURSDAY: 3 MILES
FRIDAY: NO RUN
SATURDAY: 8 MILES
SUNDAY REST

WEEK 12 Marathon week!

MONDAy: 2 MILES
TUESDAY 2 MILES
WEDNESDAY:2 Miles
THURSDAY: No run
FRIDAY: NO RUN
SATURDAY: Marathon!
SUNDAY= Enjoy your victory
 Meal plan example for
GETTING LEAN AND LOSING FAT!
Eat less than you burn, only put healthy foods in the
tank, fruit, lean meats, fish, protein shakes, bars etc.

Breakfast
Eggs
Fruit
Toast
potatoes
Protein pancakes
etc
Lunch
Meat and rice/potatoes/pasta/
veggies
turkey, chicken, fish, beef
Easy healthy meals
Snack
Rice cakes, fruits, peanut butter,
protein bars, pancakes, granola
bars etc
Dinner
Meat and rice/potatoes/pasta/
veggies
turkey, chicken, fish, beef
Easy healthy meals

Its also okay to fall off, I do it

sometimes to, I will have cookies
or ice cream every once in a
while, its all about balance and
just making sure to get back on
track!
 Full day of eating
Example
Meal 1 (upon waking)
1 2/3 cups of egg whites
1 whole egg
1 cup of oatmeal before cooking (ADD PROTEIN)
*Season as you like

Meal 2 (3 hours later)

7 ounces of chicken breast, ground turkey, beef, etc
6 ounces of red, sweet, or purple potato
1/2 cup of green beans, brussel sprouts, or broccolli
*Season as you like

Meal 3 (2 hours later before training)

7 ounces of chicken breast, flank steak, turkey breast, chicken, beef, etc
3 ounces of cream of rice before cooking

Potential Snack
6 ounces of apple slices, banana
Preworkout of your choice
5 grams of creatine

Meal 4 (post workout)

50 grams of whey protein Isolate
rice cakes or protein meal of your choice
*Mix with water

Meal 5 (before bed)

7 ounces of turkey breast, salmon, sirloin steak, chicken, beef, etc
6 ounces of red, purple, or sweet potato
1 cup of assorted veggies of your choice
*Add 1 1/2 tbsp. Of olive oil
*Season as you like

DON’T LOOK AT THIS AS MUST, THIS TRAINING WILL BE BURNING A LOT OF CALORIES SO DON’T BE AFRAID TO LIVE A LITTLE.
GOING OUT WITH FRIENDS TO EAT OR DRINK ONCE A WEEK ISN’T THE END OF THE WORLD. BUT MAKE SURE YOU GET YOUR
SHIT DONE DAY IN AND DAY OUT!
 PROPER RUNNING
WARMUP
Start with a brisk walk: Begin by
walking at a moderate pace for about
5-10 minutes. This will help increase
your heart rate and blood flow to
your muscles, preparing your body
for more intense exercise.

Dynamic stretching: Dynamic

stretching involves moving your body
through a range of motions to warm
up your muscles and increase your
flexibility. Some dynamic stretches
you can include in your warm-up
routine are leg swings, walking
lunges, high knees, and butt kicks.
Perform each stretch for about 30
seconds to 1 minute.

Light cardio: After dynamic stretching,

perform some light cardio exercises
such as jumping jacks, skipping or
jogging in place for a few minutes. This
will further increase your heart rate
and get your muscles ready for the
run.

Strides: Strides are short bursts of

high-intensity running with a brief
recovery period in between. They can
help improve your running form and
prepare your body for the demands
of your workout. Start with 4-6
strides of about 50-100 meters each,
gradually increasing your speed with
each stride.
 Recommended
supplements
TRANSPARENT LABS
Protien Powder
Creatine
PUMP
Hydration
Bulk Pre workout

** THESE ARE ALL OF THE PRODUCTS I USE AND RECOMMEND.

YOU DON’T NEED THEM, BUT THEY DEFINITELY HELP.**
YOU CAN ALSO USE (CODE JAKE) AND YOU WILL GET FREE
SHIPPING AND MONEY OFF!

Running shoes recommendations = Saucony Endorphin Speed

2, Hoka Clifton 8 and Nike Zegama

Watch Recommendation: Garmin Instinct and or Garmin Fenix 6