THE XARYU

FUNDAMENTALS
UNCOVER THE BUILDING BLOCKS TO SCULPTING THE ULTIMATE BODY.

W R I TT EN BY: D ES I G N E D & e d i t e d by : Published:

JOSH LUJAN shan n o n contreras 0 6/ 04/ 2 0 1 9

1 XARYU FUNDAMENTALS
FIRSTLY

THANK YOU FOR INVESTING IN YOU

I want to begin by saying I am not a licensed personal

trainer or nutritionist — I am an individual intrigued
by pushing the limits of my body and finding the most
effective way to do this. Everything listed below IS
BASED ON MY online research and HAS BEEN tested on
myself for results.

Additionally, I want to mention that all of these

training methods are what i find enjoyable. each person
should find the type of movement that gives them
enjoyment and excitement.

I.E. some people may love to train weights, while others

may love to swim, or play basketball. find that thing
where you lose track of time.
— JOSH LUJAN
XARYU
 CONTENT
THE FUNDAMENTALS 5

NUTRITION 6

WHAT TYPES OF FOOD I EAT 7

EXAMPLE MEALS 8

TRACKING 9

MEAL SCHEDULING 10

THE DAILIES 11

TRAINING - PROGRESSIVE OVERLOAD 12

GENERAL MODEL OF PROGRESSION 13

MY CURRENT SPLIT 14

EXAMPLE HIIT WORKOUT 17

EXAMPLE AB WORKOUT 18

SOURCES 19

3 XARYU FUNDAMENTALS
 CREATE THE

HABIT
C o ns istent trai n i ng is how re sul t s will mani fe st — not a shot in
th e da r k e v er y now an d then. Hold yours e l f ac c ountab le , g e t
tra i n i n g!

NESS GUIDE 4
1
THE FUNDAMENTALS
At the most basic level, two changes can occur within the body that can
change the way you look:
1) Fat loss or fat gain
2) Muscle loss or muscle gain

The former, gaining or losing fat, comes down to one simple mechanism
that is bound by thermodynamics: a caloric surplus or a caloric deficit.

CALO RIC INTAKE Although in principle this method would

Each day a certain amount of energy
is expended, noted as our TDEE or our
Total Daily Energy Expenditure via any
type of activity (ie. walking, breathing,
moving, or eating). This energy is
widely measured in the unit of calories,
otherwise known as ‘calories burned’.
Each day we also consume a certain
amount of energy (calories) through the
food that we consume.
work, however, in actuality, our bodies
adapt.
If our bodies are used to a certain
caloric daily intake, say 2500 calories
for example, and we are burning
2300 calories daily through metabolic
processes and movement, then it might
be logical to assume that in order to lose
weight you should just eat 1000 calories
per day to burn the extra 1300 calories
as fat daily.

If we consume more calories than we

expend, the extra will be stored as fat.
T HE PR OBL E M
However, if we expend more calories
The problem with this is our bodies
than we consume, the extra energy will
over time start to realize we are only
be obtained through fat.
getting 1000 calories per day and begin
to slow down its natural processes to
In short, if you eat a surplus of calories (a
compensate via a process known as
caloric surplus) you will store the excess
adaptive thermogenesis ([2] Tremblay,
caloric total as fat. Contrarily, if you eat
et. al, 13)
in a deficit of calories (a caloric deficit)
you will use fat for energy to make up
This is why a slight caloric deficit is often
for the missing amount of energy ([1]
recommended (300-500 caloric deficit
Strasser, et. al, 07).
daily), resulting in 0.6 to 1 lb of fat loss
per week. To prevent our bodies from
THE B O DY ADAPTS
getting used to a caloric deficit, adding
in a day of caloric maintenance or slight
It is common to follow this line of
caloric surplus once every 10-15 days
reasoning to then assume the quickest
helps our bodies combat the adaptation
route to losing weight would be to
to this new caloric range.
completely stop eating.

5 XARYU FUNDAMENTALS
2
NUTRITION
I try to refrain from thinking about my food choices as a ‘diet’, as it
inherently sounds restrictive. Instead, I believe each meal should be
enjoyable and ultimately provide your mind and body with nourishment.

M ACR O NUTRIENTS
I often get the question, “What macronutrient split do you recommend?”
To start, macronutrients are simply the carbohydrates, fats, and proteins that make up
the caloric density of our food.
Although I wish I could tell you a one-size-fits-all answer, food is not this way. Each
individual should experiment with carbohydrates and fats on a trial and error basis—
monitoring how they feel and perform. For some people, higher fats and lower carbs
feels phenomena. For others, moderate fat with higher carbs feels a bit better.
What I do recommend is this: focus on hitting your caloric needs (a surplus for
gaining weight, or a deficit for losing weight) and getting adequate daily protein.
Let the fats and carbs fall into place from here, based on how they make you feel.

W HAT IS AD EQ UATE PROT E I N?

In the past, we have seen a large amount of protein consumption, however, recent
studies have shown .82 grams of protein per pound of bodyweight is the upper range
that protein supports lean muscle development.
Any excess of calories, whether it be excess protein, excess fat, or excess
carbohydrates, will be converted to fat for storage. Not largely exceeding this .82
protein mark (and filling the rest of our daily caloric intake with healthy fats and
carbohydrates) allows for meals to be more satiating, balances hormone levels,
and enhances training intensity ([3] Philips & Van Loon, 11).

IM P O RTANCE OF MICRON UT R IE NT S
Although macronutrients are critically important in how our bodies look, feel,
and expend energy, another important variable is our daily micronutrient intake.
Micronutrients are simply the vitamins and minerals that sustain our health in a variety
of ways such as hormone regulation, mental acuteness, and physical longevity. To
ensure I am getting proper vitamins and minerals, I eat mixed greens, low glycemic
fruit (i.e. blueberries or blackberries), and take a daily supplemental multivitamin.

SU PPLEMENTS
I don’t go too in depth in the way of supplements, however, I take a daily dose of
creatine monohydrate (5 grams). Creatine has proven to be cognitively enhancing
([4] Ling, 09), performance enhancing ([5] Kreider, 03), and safe ([6] Jager, 11)
In addition, I supplement with collagen protein as needed to hit my daily protein
requirements in the form of a protein shake (usually blended with blueberries, coconut
milk, matcha powder, and maca powder). Collagen has been shown to improve body
composition ([7] Denise, 15), skin elasticity, joint health, and general well being ([8]
Cza jka, 18).

6 XARYU FUNDAMENTALS
 SO WHAT TYPES OF FOOD DO I EAT?
PROTEINS, FATS, CARBOHYDRATES

Although I believe one’s

ideal “diet” differs for Protein
1 gram = 4 cal
each individual, I will list
the general ingredients
and meals that I eat most
frequently . FAT
1 gram = 9 cal

It is important to note that this list could

drastically change depending on what foods
you enjoy, where you live, what foods you CARBOHYDRATES
can digest well, food allergies, and what 1 gram = 4 cal
types of food are readily available.

PROTEINS FATS CARB S

Chicken Coconut Oil Basmati Rice
Egg whites Avocado Oil Corn Tortillas
Lean Ground Beef (93% lean / 7% fat) Grass Fed Butter Sweet Potatoes
Steak Avocado Russet Potatoes
Collagen Protein Powder Almond Butter Black Beans
Greek Yogurt Balsamic Vinaigrette Berries (Blueberries, Strawberries
Quest Bars / BulletProof Protein Bars Nuts (Pistachios, Walnuts Blackberries, Raspberries)
Salmon or Cod Pecans, Almonds) Mixed Greens/Micro Greens
Cheese (Pepper Jack, Feta Cauliflower Crust Dough
Parmesan) Granola - Gluten Free
Dark Chocolate (90-100% cacao) Vegetables (Mushrooms, Asparagus
Egg Yolks Bell Peppers, Broccoli)
Chia Seeds Nut Thins (by Blue Diamond®)
Rice Cakes

Anything I can create from these ingredients are generally what I make at home —which are quite tasty
meals! When I go out to eat, I generally choose menu items similar to the ones listed above, ordered in a
healthier way (i.e. ordering sauces and dressing on the side, asking for ‘grilled’ or ‘steamed’ versions in
stead of fried, or keeping portion-size in mind). Check out my full cookbook now available at xaryu.tv/shop

7 XARYU FUNDAMENTALS
 EXAMPLE MEALS
THINGS I EAT ON A REGULAR BASIS:
PORTIONS MAY VARY

STEAK TACOS CHICKEN PIZZA CHICKEN SALAD

DIGITAL WEB APP
STRATEGY
Steak/Ground Beef DEVELOPMENT
Grilled Chicken Breast Grilled Chicken
DEVELOPMENT
Corn Tortillas Cauliflower Crust Mixed Greens
Coconut Oil Organic Pesto Balsamic Vinagrette
Black Beans Spinach Pine Nuts
Pepper Jack Cheese Mushrooms Feta Cheese
Butter Lettuce Pepper Jack Cheese Himalayan Pink Salt
Tomatoes Ground Black Pepper

SALMON & GUAC EGGS & RICE SNACKS

Over Medium Eggs (3) Greek Yogurt (Oikos

Grilled Salmon
½ cup egg whites Triple Zero) & Gluten-
Guacamole
Coconut Oil Free Granola (Purely
(Avocado, lime,
Basmati Rice Elizabeth)
cilantro, salt)
Sirarcha or Hot Sauce Collagen Protein Shake
Sweet Potato
(optional) Almond Butter (2Tb)
Parmesan Cheese
Dark Chocolate Square

CHECK OUT MY FULL COOKBOOK NOW AVAILABLE AT XARYU.TV/SHOP

8 XARYU FUNDAMENTALS
 HOW DO I
TRACK ALL OF
THIS?
This is a lot of information for
someone who is fairly new to
examining daily intake. I would
recommend downloading
an app to help you track
your daily macronutrients,
micronutrients, and energy
expenditure for a week or two.
It is powerfully eye-opening
to understand how all of this
actually plays out in our bodies.
Be patient. This awareness isn’t
developed overnight. However,
the more and more time
attributed to understanding
how many calories we consume
vs. burn will help us not only
9 XARYU FUNDAMENTALS
80/20 RULE
I think it is also important
to keep in mind the “80/20
rule” - everything doesn’t
have to be perfect all of
the time. Meaning, if you
mess something up once,
don’t freak out, it’s what
you do day in and day out
(80% of the time) that will
yield results.
become aware of what we
choose to put into our body
but, subsequentl y, how this
makes us feel.
 THE PROCESS

3
MEAL SCHEDULING
Meal timing isn’t as important as we once thought. What
is important, however, is the total macronutrients and
micronutrients we consume on a day-to-day basis (total daily
caloric intake, adequate protein, and sufficient micronutrients).
Recent studies have shown macronutrient timing to be largely
unimportant ([9] Aragon & Schoenfeld, 13).

I NTER M IT T E NT FAST I N G H O W I FA ST

Having said this, I personally practice MY EATING WINDOW:

an intermittent fasting (IF) protocol (16 1 pm ~ 9pm Feeding
hours fasted, 8 hour feeding window).
I have found what works best for me
Although intermittent fasting is not
is a 16 hour fasting period everyday.
necessary to obtain a certain physique
I prefer to train while fasted and
(this can be obtained purely by the
break my fast about 30 minutes - 1
principles stated above), I do find fasting
hour after I train in the late morning.
helpful in order to adhere to some of
I am not particularly rigid with my
these guidelines. Because my eating
fasting window. Sometimes my fast
window is shortened, there is less time
is longer (ie. closer to 20-24 hours)
throughout the day to consume calories,
and other days I may break my fast a
therefore IF can be a viable strategy to
bit earlier depending on my hunger
maintain a caloric deficit. In addition, a
levels and life events. I believe IF
shorter feeding window often equates
should support and bring ease to
to larger, more satiating meals, which
one’s lifestyle and not detract from
I personally find enjoyable. Lastly, I
living life. If you find fasting does
enjoy the added benefits of giving
not support your lifestyle or training,
my metabolic system a break and the
you must find what meal scheduling
heightened sense of mental alertness I
protocol works best for you.
experience while fasted ([10] Kauwe, 16).

10 XARYU FUNDAMENTALS
 THE PROCESS

THE DAILIES
Simply put, if you want to maximize your training and optimize results, these 5
daily habits are non-negotiable and must not be overlooked. DO YOUR DAILES.

11 XARYU FUNDAMENTALS
 TRAINING

4
TRAINING

PROGRESSIVE
OVERLOAD
THE BASICS:
A sure way to ensure progress in certain areas is via a progressive
overload model. In working out, this is no different. If we are wandering
with no tangible goals, no progress will be made. Simply put, if we go to
the gym each day and put in effort, with no strategic long term plan, more
often than not we will be spinning our wheels.

Tracking my lifts, pushing for one additional

rep or increasing the load in one way or
another — week after week, month after month,
year after year — is what ensures that I make
constant, incremental progress.

12 XARYU FUNDAMENTALS
 TRAINING

4
PROGRESSIVE
OVERLOAD
THE MODEL
If on week one of bench press you are pressing 135 for 5 reps, the next week you should
aim for 6. If the rep range is getting too high (12+), change other variables; i.e. increase
the weight, slow down your speed during each rep, or emphasize strict form. This is why
tracking your lifts and reps each week is key to avoid stagnation. Progressive overload
does not mean progressive cheating. Form is key. Slow, controlled repetitions combined
with plenty of dead hangs and yogi squats in-between sets helps me maintain shoulder
and spinal health.

A MONTH SHOULD LOOK SOMETHING LIKE THIS:

WEEK 1 WEEK 2

BENCH PRESS BENCH PRESS

135 lbs. x 5 reps 135 lbs. x 6 reps

115 lbs. x 8 reps 120 lbs. x 7 reps
95 lbs. x 12 reps 100 lbs. x 9 reps

WEEK 3 WEEK 4

BENCH PRESS BENCH PRESS

140 lbs. x 4 reps 140 lbs. x 5 reps

120 lbs. x 8 reps 120 lbs. x 9 reps
100 lbs. x 10 reps 100 lbs. x 11 reps

13 XARYU FUNDAMENTALS
 TRAINING

5
THE SPLIT
[ DA I LY W O R KO U T BR E A KD OW N]

MONDAY TUESDAY
CHEST/BACK ACTIVE REST
[W O RKO U T D U R AT I O N : 1 h o u r 1 5 min] * On days where I utilize active
rest, I listen to my body and
Weighted Chin-Ups or Pull-Ups choose from the following:
(Resistance band, Partner Assisted, Machine
Assisted if necessary) 30-60 min low intensity walk
* stick to one grip variation for 6 week blocks
5 sets of 5 reps [Warm-up sets as necessary] 20 minute HIIT cardio
3-4 min rest periods
30-60 min yoga session
Incline Bench or Flat Bench Press
* stick to one for 6 week blocks
2-3 mile jog
5 sets of 5 reps [Warm-up sets as necessary]
3-4 min rest periods
20 minute ab / core session
Rows (Barbell, Cable, Machine, Dumbbell or
T-bar) 30-60 min deep stretching/
3 sets of 8-12 reps foam rolling/ lacrosse ball
1-2 min rest periods work/ mobility work

Chest Flys (Dumbbell, Cable, Ring/TRX,

Machine Chest Flys)
4 sets of 8-12 reps
1-2 min rest periods

Back Flys (Dumbbell, Cable, Ring/TRX,

Machine Back Flys)
4 sets of 8-12 reps
1-2 min rest periods

There are many incredible training splits, and at the end of the day, your training should be aligned with your
goals. For me, I like the idea of having a large amount of body control, with a body that performs well, looks
good, and feels strong. Form is critical in performing all of these movements, I recommend researching proper
form before you begin! If you want an entire breakdown of my day-to-day work-out routines, with video content
showcasing form, yoga, circuit follow-alongs, skills training, and more, check out The Xaryu Bodyweight Program

14 XARYU FUNDAMENTALS
 TRAINING

5
THE SPLIT [ C ONT I NUE D ]

WEDNESDAY THURSDAY
LEGS ACTIVE REST
[ DU RAT IO N : 1 h o u r 1 5 m in ] * On days where I utilize active
rest, I listen to my body and
choose from the following:
Back Squats
5 sets of 5 reps
30-60 min low intensity walk
[Warm-up sets as necessary, pyramid
up to working weight] 20 minute HIIT cardio
3-4 min rest periods
30-60 min yoga session
Romanian Deadlifts (RDL)
3 sets of 8-12 reps 2-3 mile jog
1-2 min rest periods
20 minute ab / core session
Lunges or Bulgarian Split Squats
3 sets of 8-12 reps 30-60 min deep stretching/
1-2 min rest periods foam rolling/ lacrosse ball work/
mobility work
Hip Thrusts
4 sets of 8-12 reps
1-2 min rest periods

Seated Calf Raise or Standing

Calf Raise or Calf Raise on leg
press
4 sets of 8-12 reps (slow full ROM)
1-2 min rest periods

15 XARYU FUNDAMENTALS
 TRAINING

THE SPLIT
5
[ C ONT I NUE D ]

FRIDAY SAT/SUN
SHOULDERS & ARMS ACTIVE REST

[D U RAT IO N : 1 h o u r 1 5 m in ] * On days where I utilize

active rest, I listen to my
body and choose from the
Standing Overhead Press following:
5 sets of 5 reps [Warm-Up sets as
necessary] 30-60 min low intensity walk
3-4 min rest periods
20 minute HIIT cardio
Weighted Dips or Assisted Dips or
Machine Dips 30-60 min yoga session
5 sets of 5 reps or 3 sets of 8-12 reps
3-4 min rest periods 2-3 mile jog

Lateral Dumbbell Raises 20 minute ab / core session

3 sets of 8-12 reps
1-2 min rest periods
30-60 min deep stretching/
foam rolling/ lacrosse ball
work/ mobility work
Dumbbell Hammer curls
3 sets of 8-12 reps
1-2 min rest periods

Overhead Tricep Extension (Cable

of Dumbbell)
3 sets of 8-15 reps
45 second rest periods

Face Pulls (Cable, Ring/TRX)

4 sets of 8-12 reps
45 second rest periods

16 XARYU FUNDAMENTALS
 TRAINING

EXAMPLE HIIT WORKOUT

20 Min Total
20 SECONDS WORK
10 SECONDS REST
10 ROUNDS

Squat Jumps
Leg Raises
Burpees
Russian Twists

HOW IT WORKS
Complete 10 rounds of each exercise for 20 seconds, followed by
10 seconds of rest. Each exercise should be completed with all-
out, max effort for the 20 second duration, however, you do not
want to sacrifice your form in the process. Feel free to switch up
HIIT workouts with other plyometric exercises or primal movement
circuits for different types of training.

17 XARYU FUNDAMENTALS
 TRAINING

EXAMPLE AB WORKOUT
Hanging Leg Raises (Toes to Bar)
5 sets, 8-12 reps per set
*Engage core/lats to prevent swinging

L-Sits (Isometric Hold)

4 sets, each set until failure

Weighted Hanging Knee Raise

(raise knees to each side for obliques)
5 sets, 10-20lbs, 8-15 reps per set

Rope Ab Curls
4 sets, 30-80lbs, 8-15 reps per set

Reverse Crunches
4 sets, 12 reps per set
*Slow and controlled movement

18 XARYU FUNDAMENTALS
SOURCES
[1] (STRASSER, ET. AL, 07) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/18025815/
[2] (TREMBLAY, ET. AL, 13) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22846776/
[3] (PHILIPS & VAN LOON, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22150425/
[4] (LING, 09) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/19773644/
[5] (KREIDER, 03) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/12701815/
[6] (JAGER, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/21424716/
[7] (DENISE, 15) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC4594048/
[8] (CZAJKA, 18) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/30122200/
[9] (KAUWE, 16) - HTTPS://WWW.CELL.COM/NEURON/FULLTEXT/S0896-6273(16)
[10] (ARAGON & SCHOENFELD, 13) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/
ARTICLES/PMC3577439/

19 XARYU FITNESS GUIDE