Professional Documents
Culture Documents
60 Days To Fit Program
60 Days To Fit Program
TRAINING
NUTRITION
PROGRESS BOOSTING TIPS
Sponsored by:
60
DAYS
CYCLES
LIGHT &
HEAVY
INTENSITY
TRAINING
GETTING STARTED:
www.muscleandtness.com/60days
TRAINING CALENDAR
Each 12 day cycle consists of 8 workouts and 4 rest days. Within each cycle, you
will have 1 light workout and 1 heavy workout for each bodypart, totaling 2
workouts per bodypart, per cycle.
SHOULDERS / TRAPS
CYCLE
CYCLE
CYCLE
CYCLE
CYCLE
DAY 2
LIGHT
HEAVY
REST
DAY 7
DAY 8
DAY 9
HEAVY
LIGHT
DAY 13
DAY 14
LIGHT
HEAVY
DAY 19
DAY 20
HEAVY
LIGHT
DAY 25
DAY 26
LIGHT
HEAVY
DAY 31
DAY 32
HEAVY
LIGHT
DAY 37
DAY 38
LIGHT
HEAVY
DAY 43
DAY 44
HEAVY
LIGHT
DAY 49
DAY 50
LIGHT
HEAVY
DAY 55
DAY 56
HEAVY
LIGHT
DAY 3
REST
DAY 15
REST
DAY 21
REST
DAY 27
REST
DAY 33
REST
DAY 39
REST
DAY 45
REST
DAY 51
REST
DAY 57
REST
CHEST / TRICEPS
DAY 4
DAY 5
LIGHT
HEAVY
REST
DAY 10
DAY 11
DAY 12
HEAVY
LIGHT
DAY 16
DAY 17
LIGHT
HEAVY
DAY 22
DAY 23
HEAVY
LIGHT
DAY 28
DAY 29
LIGHT
HEAVY
DAY 34
DAY 35
HEAVY
LIGHT
DAY 40
DAY 41
LIGHT
HEAVY
DAY 46
DAY 47
HEAVY
LIGHT
DAY 52
DAY 53
LIGHT
HEAVY
DAY 58
DAY 59
HEAVY
LIGHT
REST
DAY 24
REST
DAY 18
LEGS
DAY 6
REST
DAY 30
REST
DAY 36
60
DAYS
REST
DAY 42
REST
DAY 48
REST
DAY 54
REST
DAY 60
REST
Note: On REST DAYS, ACTIVE REST is recommended. This can include anything from foam rolling, walking, hiking,
yoga, biking, or any other low impact activity of your preference.
DAY 1
HEAVY
KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE
PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
www.muscleandtness.com/60days
EXERCISE BREAKDOWN
A
SHOULDERS / TRAPS
B
BACK / BICEPS / FOREARMS
EXERCISE BREAKDOWN
C
CHEST / TRICEPS
D
LEGS
4 Whole Eggs
1/2 Cup Oatmeal
1 Cup Blueberries
Proteins
35
Fats
26
Carbs
79
x
Calories
664
1.5g PROTEIN
1 Scoops Whey HD
1 Medium Banana
8 oz Gatorade
1/2
MEAL
Proteins Fats
3
38.5
Carbs
39.5
Calories
350
4 1/2 oz Chicken
8 oz Potato (cooked)
3 oz Avocado
Proteins Fats
18
45.5
Carbs
69
Calories
620.5
16 oz Yogurt
1/2 Cup Pineapple Chunks
1 oz Almonds
Proteins Fats
15
34
Carbs
62
Calories
519
2g CARB
x
0.5g FAT
PER POUND
BODY WEIGHT
PER POUND
BODY WEIGHT
PER POUND
BODY WEIGHT
=
DAILY AMOUNT
=
DAILY AMOUNT
=
DAILY AMOUNT
Fat Formula:
0.5g fat X Per Pound bodyweight = Daily Amount
Protein Formula:
1.5g protein X per pound bodyweight = Daily Amount
Carb Formula:
2g carb X Per Pound Bodyweight = Daily Amount
Nutrition Tip:
1 Scoop Whey HD
1 Medium Apple
Proteins Fats
3
37.5
Carbs
34.5
Calories
305
Carbs
62
Calories
519
Carbs
7.5
Calories
300
Calories
3286.5
Meat Replacements
Lean Steak
Lean Pork
Fish
Turkey
Bison
Vegetables Replacements
Asparagus
Green beans
Spinach
Cauliower
Eggplant
Romain Salad
Carb Replacements
Ezekiel bread
Whole-wheat bread
Pita bread
Quinoa
Sweet Potato
Whole Wheat Pasta
www.muscleandtness.com/60days
SHOPPING LIST
To ensure you are set up for success in this program, we've provided a grocery
list giving you specics on what you should buy to help fuel your body, gain
muscle, and stay on track. Additionally, the supplements recommended to
accelerate your results are also itemized right here for you. No excuses, just
results!
FOOD LIST
Proteins
Complex Carbs
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
bananas, apples, grapefruit, peaches,
strawberries, blueberries, raspberries
Lemons or Limes
Balsamic Vinegar
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc)
Sea Salt
SUPPLEMENT LIST
AMINOS
Fibrous Carbs
PRE-WORKOUTS
Healthy Fats
Peanut Butter
Olive Oil or Saower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Avocado
PROTEIN POWDERS
www.muscleandtness.com/60days