qwereyn24@gmail.

com 08 Jan 2020

qwereyn24@gmail.com 08 Jan 2020

BODY RECOMP

Overview: This is a 12 week weight loss program focused on the

purpose of reducing fat while building lean muscle for beginners. This
program is designed for people wants to change their body. It’s
applicable for all genders, it doesn’t matter if you’re male or female,
everyone is applicable on the program. For the females, you won’t look
like the hulk after you finish this program because it’s biologically
impossible for you to be as muscular as men.
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Nutrition
Nutrition is the bread and butter of your weight loss. You cannot

simply out work a bad diet. You want to succeed? You want to get rid of

that fat for good? You want to look and feel amazing? Put the work in!

The workouts we do in the gym is only a small portion. In fact, it is the

smallest portion of calories we burn during the day. Weight loss is

simple, but it’s not easy.

Calories:

Calories are what fuels our body to do work, its fueling daily
systems on our body to work from our digestion to even thinking. Now
calories are from macronutrients which consist of Proteins,
Carbohydrates & Fat.

1g of protein = 4 cal

1g of carbs = 4 cal

1g of fat = 9 cal

*all of these are important, yes that means fat is very important to have
every day as well. Eating fat won’t make you fat, but not eating wisely
and properly will.*
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You are probably wondering how the hell would you know how much
protein, carbs and fat to eat in a day? Go to this website
http://www.omnicalculator.com/health/bmr-harris-benedict-equation
and fill out everything and get your BMR (Basal metabolic Rate). Be
honest with the numbers you put in, because you are only cheating
yourself.

After getting your BMR you need to get your total daily caloric needs or
TDEE (Total Daily Energy Expenditure).

 Sedentary (little or no exercise): BMR x 1.2

 Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
 Moderately active (moderate exercise/sports 3-5 days/week):
BMR x 1.55
 Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
 If you are extra active ( very hard exercise/sports & a physical job):
BMR x 1.9

Ex:

My BMR is 2000 calories and I determined that I am moderately

active so I take my 2000 x 1.55= 3100 calories. That will be my daily
caloric intake. Now in order to lose weight you need to subtract 500
calories to put you in a caloric deficit. So we take my 3100-500= 2600
calories, that will be my daily intake to lose weight.

*The key in losing weight: CALORIC DEFICIT*

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Open it and sign up. Fill the fields for new accounts and be sure to put
the calories you calculated, be honest as possible. After setting up go to
this section:
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qwereyn24@gmail.com 08 Jan 2020
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Copy the percentages on the carbs, protein and fat. Go to the diary and that’s
where you’ll log in your food. Figure it out for yourself.
After getting the numbers you should invest in a food scale so that you can weigh
your food. I know it’s too meticulous, but after a month of doing this you’ll get the
hang of it and be able to intuitively eat the right amounts of food. Trust me it gets
better the more time passes that you do it. (Just tap on the “notebook” icon on
the home screen to log your food)
For those people who doesn’t want to track because you are busy or some shit, I recommend to
take your TDEE and eat at least .8-1g per body weight (in lbs) for protein. Just keep at it every
day, for 1 chicken breast you get 31g of protein. Feel your food. If you’re hungry, eat, but eat
the good stuff. I recommend for women at least 2-3 cups of rice daily and for men 3-4 cups
depends on how you feel. Stay away from JUNK FOODS, CARBONATED/SWEET DRINKS and OILY
FOODS. Don’t starve yourself. I’m going to warn you that it’s better to track your food intake
with myfitnesspal so that you’ll know how much you’re really eating. You’ll be surprised with
the progress you achieve when you track than when you not track.
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Workout
The Body Recomp is structured to be challenging as you progress. 3
days a week you’ll be performing an LISS cardio for 25mins after your
workout, or at early morning/night whatever suits your schedule.
Weight lifting days will be challenging as you progress towards the
program.

Week 1 – 8 (Each Push and Pull days: Farmers Carry 3 sets of 50 steps)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
AM/PM AM/PM AM/PM
Cardio Cardio Rest Cardio
LEGS 1 PUSH 1 PULL 1 PUSH 2 PULL 2 REST

Legs 1
- Squats: 3 sets of 8-10 reps
- Walking Lunges: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-10 reps
- Calf Raises: 3 sets of 8-10 reps
- Leg Curls: 3 sets of 8-12 reps
- Leg Extensions: 3 sets of 8-12 reps

Push 1
- Bench Press: 3 sets of 8-10 reps
- Dumbbell Bench Press: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
- Seated Shoulder Press: 3 sets of 8-10
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- Bench Tricep Dips: 3 sets of 15-20 reps

Pull 1
- Lat Pull-downs/Pull-ups: 3 sets of 8-10 reps
- Seated Cable Row: 3 sets of 8-10 reps
- Barbell Bicep Curls: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps

Push 2
- Incline Dumbbell Bench Press: 3 sets of 8-10 reps
- Push Press: 3 sets of 8 reps
- Side Lateral Raises: 3 sets of 12-15 reps
- Cable Flyes: 3 sets of 12-15 reps
- Tricep Pull-down: 3 sets of 10-12 reps

Pull 2

- Barbell Bent-over Row: 3 sets of 8-10 reps

- T-Bar Row: 3 sets of 8-10 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
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Week 9 – 12
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
AM/PM AM/PM AM/PM
Cardio Cardio Rest Cardio
LEGS 1 PUSH 1 PULL 1 LEGS 2 PUSH 2 REST

Legs 1
- Squats: 3 sets of 8-10 reps
- Leg Press: 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps

Legs 2

- Walking Lunges: 3 sets of 8-12 reps

- Romanian Dumbbell Deadlift: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 8-12 reps
Push and Pull days are the same group of exercises just refer to the split above.
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NOW GO FORTH SHRED THOSE FATS AND MAKE SWEET

GAINS!
qwereyn24@gmail.com 08 Jan 2020