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Zack Chuck Comeback Phase
Zack Chuck Comeback Phase
PHASE
An Easy Guide by
ZACK CHUG
TABLE OF
CONTENTS
INTRODUCTION
In the last 3 months l’ve gained 10kg fat and lost a lot of
muscle as l’ve had a parasite and pneumonia. My body
weight went f rom 72kg to 82kg.
L e t m e e m p h a s i z e t h e i m p o r t a n c e o f c r ea t i n g a
personalized f itness plan that aligns with your unique
goals. This is the key to achieving sustainable progress
and maximizing your results in the long run.
TDEECALCULATOR.NET
• Walking to work
• Taking the stairs
• Parking 10 minutes away f rom your destination
• Meeting f riends for a walk instead of a coffee
If you are 218 lbs so aim for 218 of protein per day or more
if you can, but never more than 20g over this!
6. FREQUENCY OF MEALS IN INTERMITTENT FASTING:
Intermittent fasting utilises fat as an energy source for
your body when there is no available fuel (food) to burn.
This approach can promote fat burning and support your
weight loss goals.
DAY 1
Dinner: Lasagna
Lean ground beef (200g)
Lasagna noodles for 2 layers
1 cup marinara sauce
1 cup part-skim mozzarella cheese
Total: Approx. 750 calories
DAY 6
ADJUSTMENTS:
Increase Calories: Add an extra serving of carbs (e.g., rice
or pasta) or healthy fats (e.g., nuts or avocado) to meals,
or include a high-protein snack.
Decrease Calories: Reduce portions, especially of carbs
and fats; choose low-calorie vegetables as f illers.
Dietary Needs: Substitute ingredients based on dietary
restrictions; use gluten-f ree grains if necessary, or replace
dairy with plant-based alternatives.
Here are a few details that will outline the workout plan:
• Workout time → 1 hour 30 minutes MAX.
• Rest time between sets → 2 minutes
• Chug’s PRE WORKOUT SECRET = 0.5g-1g of Himalayan
salt with diluted squash and CREATINE
• Week 1 : 121
Monday : Workout 1
Wednesday : Workout 2
Friday : Workout 1
• Week 2 : 212
Monday : Workout 2
Wednesday : Workout 1
Friday : Workout 2
M T W T F S S
Fasted Fasted
Week 1 1 2 1 Rest Rest
Cardio Cardio
Fasted Fasted
Week 2 2 1 2 Rest Rest
Cardio Cardio
Fasted Fasted
Week 3 1 2 1 Rest Rest
Cardio Cardio
Fasted Fasted
Week 4 2 1 2 Rest Rest
Cardio Cardio
Aim to get in 2/3 sessions of fasted cardio per week:
• Wake up 8am
• Open blinds, Make bed
• Glass of water
• Shower and get changed
• Pray
• Black coffee & take vitamins
• Work
M i n d f u l n e s s c u l t i va te s m e n t a l c l a r i t y, e m o t i o n a l
resilience, and the ability to stay present, allowing me to
approach challenges with a calm and centered mindset.
Meanwhile, self-care practices nourish my overall well-
being, empowering me to sustain peak performance and
navigate obstacles with greater ease.
TIME ACTIVITY
AFFIRMATIONS:
VISUALIZATION:
Visualization has been a game-changer in my journey
towards success. It’s a powerful mental practice where I
create vivid and detailed images of achieving my goals
and desired outcomes. By imagining myself successfully
accomplishing what I want, I activate the same neural
pathways in my brain as if I were experiencing it in reality.
Never give up! Always keep pushing and believe in yourself and your
dreams , you owe it to yourself to unlock your true potential