Phase 1

Diet & Training Schedule

Level 1

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1
Training

Workout
A

Steady
Cardio

Workout
B

Steady
Cardio

Workout
A

Rest

Rest

Week 1
Nutrition

diet

diet

diet

diet

diet

diet

cheat

Week 2
Training

Workout
B

Steady
Cardio

Workout
A

Steady
Cardio

Workout
B

Rest

Rest

Week 2
Nutrition

diet

diet

diet

diet

diet

diet

cheat

Week 3
Training

Workout
A

Steady
Cardio

Workout
B

Steady
Cardio

Workout
A

Rest

Rest

Week 3
Nutrition

diet

diet

diet

diet

diet

diet

cheat

Workout
B

Steady
Cardio

Workout
A

Steady
Cardio

Workout
B

Rest

Rest

diet

diet

diet

diet

diet

diet

cheat

Week 4
Training
Week 4
Nutrition

Guidelines:

Phase 1 is all about building the strength and lean muscle mass to help you lose fat sustainably.

Use the heaviest weight that you can carry with good form.

If your form breaks down, decrease the weight and dont force the issue to prevent injuries.

For steady cardio, walk , jog or do any kind of cardio at moderate intensity for 30 min.

You wont see any of the ab workouts yet as theyre not necessary at higher fat percentages

Instead, I want you to focus on building your core and you can train it with the military press and
front squats.

To engage your core when doing these lifts, try to suck in your stomach (imagine pulling your
navel towards your spine) as you lift the weight.