Custom Macros for:

Quentyn

Target Calories/day: 1138

Protein (g/day): 110

Carbohydrates (g/day): 85

Fat (g/day): 40

Goal: Challenge Fat Loss

We believe your nutrition and training practices should be both sustainable and enjoyable for long periods of
time. If you have selected a Challenge goal, remember that it will yield quicker results but also be more
difficult to keep up - so plan to revisit your progress after a few weeks, and you may wish to switch to a
recomposition or maintenance goal at that point.

N U T R I T I O N T I P

Keep it Simple - 5 Ingredient Meals is a rule of thumb that will help make tracking easier, simplify meal prep,
and eliminate processed foods. Each meal should consist of a protein, vegetable, starch (optional), healthy
fat source, and fruit. For example: Chicken and asparagus cooked in olive oil, rice, and a plum. (Spices don’t
count, but sauces do).

L O O K G O O D M O V E W E L L

Pair your nutrition with the right training to get the results you want. To get strong and shape your body, lift
weights at least 3 times per week.

Find flexible workouts for any schedule and equipment in the Persist training program - like this one:
S A M P L E P E R S I S T W O R K O U T

Warmup & Prep (10 Minutes)

2 min Row or Cardio of choice - easy
Then, 3 Sets:
• 20 Sec Row/Cardio @ Hard Pace - rest 15 sec
• 8/side Front Foot Elevated Knee Over Toe Split Squat @21X0 Tempo - rest 15 sec
• 15-25 sec Supinated Pull-up Isometric (palms face you) - rest 60 sec and start next set

A. STRENGTH INTENSITY (12 MINS)

Every 3 Minutes x 4 Working Sets:
Cyclist Front Squat x (reps = see notes below)

• Warm-Up Set: 10 reps @ lightweight

• Set 1 - 12 reps @ 20X1 (2 seconds down, up fast)
• Set 2 - 10 reps @ 20X1
• Set 3 - 8 reps @ 20X1
• Set 4 - (drop to Set 1 weight) max reps + a Single Rest-Pause Set
◦ Rest-Pause Set: Following the max reps of Set 4, rest 30 sec, and then perform
another max rep set with the same weight.

B. STRENGTH BALANCE (12 MINS)

EVERY 90 SEC X 6 WORKING SETS (3 SETS EACH)
1) Supinated Strict Pull-up x 10 reps @ 20X1 Tempo (2 seconds down, up fast)
2) Back Supported Arnold Press x 12 reps @ 20X1

• 1 warmup set for each movement - aim for 7/10 effort on first set for both
• For the pull-up start with assistance, bodyweight, or additional weight to hit RPE 7 on
the first working set. Then keep this assistance for the remainder of the sets.

C. CONDITIONING (15 MINS)

EVERY 90 SEC X 10 SETS (5 Each - alternate Interval 1 and 2 every 90 seconds)
Interval 1:
• 20 sec Row Sprint
• 15 Weighted Hanging Knee Tucks 25/15lb (or scale as needed)

Interval 2:
• 20 sec Row Sprint
• 15 DB Bent Over Reverse Fly

RECOVER (6 MINS) - 1 Set:

1) Single Arm Overhead Banded Lat/Tricep Stretch x 60 sec/side
2) Dynamic Couch Stretch x 60 sec/side
3) Front Split x 60 sec/side
G E T B U I LT - N O T B U R N T

Persist is the workout program that builds strength and shapes your body while preventing injuries and
burnout. You’ll see faster results and stay consistent with fun, effective training.

5 ongoing tracks plus workshops are included for different goals, equipment, and schedules. Try the full
program free for two weeks and get bonus Ebooks to keep!

"My favorite programming I have EVER

done..I’m not trashed at the end of the

Try Persist Free week..aesthetically I look the best I

ever have and I can actually move and
look forward to working out everyday."
- Braxton