THE XARYU

FUNDAMENTALS
T H E B U I L D I N G B L O C K S T O L O S E FAT A N D G A I N M U S C L E

JOSH LUJAN & SHANNON CONTRERAS

XA R Y U F U N D A M E N TA L S
F I R S T LY

THANK YOU
FOR INVESTING IN YOU

The contents of this program are based on my own

online research and personal experience — I am

simply an individual intrigued by pushing the limits

of my body and finding the most effective ways to

do so. Please consult with a licensed professional

and your doctor before engaging in these exercises.

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. For example, 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
T H E F U N DA M E N TA L S 5

NUTRITION 6

W H AT T Y P E S O F F O O D I E AT 7

EXAMPLE MEALS 8

T R AC K I N G 9

MEAL SCHEDULING 10

T H E DA I L I E S 11

T R A I N I N G - P R O G R E S S I V E O V E R L OA D 12

GENERAL MODEL OF PROGRESSION 13

MY CURRENT SPLIT 14

EXAMPLE HIIT WORKOUT 17

EXAMPLE AB WORKOUT 18

SOURCES 19

3 XA R Y U F U N D A M E N TA L S
C R E AT E T H E

HABIT
C o nsistent tra ini ng is how re sul t s will man i fe st —not a shot
i n th e dark e ver y now an d then. Hold y our s e l f ac c ountable , ge t
tra i n i ng !

XA R Y U F U N D A M E N TA L S
 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.

CALORIC INTAKE
Although in principle this method would

Each day a certain amount of energy is work, however, in actuality, our bodies

expended, noted as our TDEE or our Total adapt.

Daily Energy Expenditure via any type of

activity (ie. walking, breathing, moving, or If our bodies are used to a certain

eating). This energy is widely measured in caloric daily intake, say 2500 calories for

the unit of calories, otherwise known as example, and we are burning 2300 calories

‘calories burned’. daily through metabolic processes and

movement, then it might be logical to

Each day we also consume a certain amount assume that in order to lose weight you

of energy (calories) through the food that should just eat 1000 calories per day to

we consume. If we consume more calories burn the extra 1300 calories as fat daily.

than we expend, the extra will be stored

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

5 XA R Y U F U N D A M E N TA L S
 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.

MACRONUTRIENTS
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 H AT I S A D E Q U AT E P R O T E I N ?
In the past, large amounts of protein consumption has been recommended, 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).

I M P O R TA N C E O F M I C R O N U T R I E N T 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, a variety of fruit (i.e. blueberries or blackberries), and take a daily supplemental
multivitamin.

SUPPLEMENTS
I don’t go too in depth in the way of supplements, however, I take a 5 grams of creatine monohydrate.
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] Czajka, 18).

6 XA R Y U F U N D A M E N TA L S
 S O W H AT T Y P E S O F F O O D D O I E AT ?
P R O T E I N S , FAT S , C A R B O H Y D R AT E S

Although I believe one’s ideal

“diet” differs for each individual, PROTEIN
1 gram = 4 cal
here is a list of 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

C A R B O H Y D R AT E S
you enjoy, where you live, what foods you can
1 gram = 4 cal
digest well, food allergies, and what types of

food are readily available.

PROTEINS FAT S CARBS

Chicken (breast) Coconut Oil/ Avocado Oil Rice

Lean Ground Beef (93% lean) Grass Fed Butter Corn Tortillas
Steak Avocado Beans
Fish (salmon, seabass) Hummus Potatoes (ie. sweet, Russet, etc.)
Turkey Nuts & Seeds (incl. nut butters, Fruit
sunflower seeds, etc. )
Collagen Pepties Mixed Greens/Micro Greens
Cheese (mozzarella, goat cheese,
Greek Yogurt feta, parmesan)
Cauliflower Crust Dough
Egg whites Vegetables
Dark Chocolate (90-100% cacao)
Grass-fed beef sticks Rice Crackers
Egg Yolks
Shrimp and scallops Oats
Chia Seeds

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 aim to choose menu items with ingredients similar to the ones listed
above, and will customize my order in a “healthier” way (i.e. ordering any sauces/dressing on the side,
asking for ‘grilled’ or ‘steamed’ meat and vegetabkes instead of fried, or keeping portion-size in mind).

For more recipes, check out my cookbook!

7 XA R Y U F U N D A M E N TA L S
 EXAMPLE MEALS
T H I N G S I E AT O N A R E G U L A R B A S I S
P O R T I O N S M A Y VA R Y

STEAK TACOS CHICKEN PIZZA CHICKEN SALAD

Steak/Ground Beef Chicken Breast Chicken Breast

C o r n To r t i l l a s Cauliflower Crust Mixed Greens
Black Beans Pesto To m a t o e s & C u c u m b e r
Mozzarella Spinach Balsamic Vinagrette
Lettuce Mushrooms Pine Nuts
To m a t o e s Onions Feta Cheese
Salsa/hot sauce Mozzarella Salt& Black Pepper

STIR FRY EGGS & RICE SNACKS & SWEETS

Ground Beef 3 Eggs G r e e k Yo g u r t

Jasmine Rice ½ cup egg whites Collagen Shake
Broccoli Coconut Oil Overnight Oats
Carrots Rice Dried Mango
Bell Peppers Sirarcha or Hot Sauce Carrots
Soy Sauce Rice Crackers & salsa
Sriracha (Add in veggies or top with Beef Stick
light cheese)
Berries or Apple
(Add other veggies, ie.
Dark Chocolate
mung beans, onions,
Xar Fireball Nachos
mushrooms, cabbage etc.)

For more recipes, check out my cookbook!

8 XA R Y U F U N D A M E N TA L S
 HOW DO I
TRACK ALL OF
THIS?
80/20 RULE

It is important to keep in mind the

“80/20 rule” - everything doesn’t

This is a lot of information for
someone who is fairly new to have to be perfect all of the time.
examining daily intake. I would In other words, don’t freak out if
recommend downloading an
your nutrition isn’t necessarily on
app to help you track your daily
macronutrients, micronutrients, point 100% of the time. It’s what
and energy expenditure for a week you consistenly do day in, day out
or two. It is powerfully eye-opening
(or 80% of the time) that will yield
to understand how all of this
actually plays out in our bodies. results.

Be patient. This awareness isn’t

developed overnight. However, the us not only become aware of what
more and more time attributed to we choose to put into our body but,
understanding how many calories subsequently, how this makes us
we consume versus burn, will help feel.

9 XA R Y U F U N D A M E N TA L S
 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 N T E R M I T T E N T FA S T I N G H O W I FA S T

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

10 XA R Y U F U N D A M E N TA L S
 THE PROCESS

If you want to maximize your training and optimize results, do not

overlook these 6 daily habits! #doyourdailies
11 XA R Y U F U N D A M E N TA L S
 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 XA R Y U F U N D A M E N TA L S
 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.

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

XA R Y U F U N D A M E N TA L S
 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
[ D U R AT I O N : 1 h o u r 1 5 m i n ] ON ACTIVE REST DAYS, I LISTEN
TO MY BODY AND CHOOSE
Weighted Chin-Ups Or Pull-Ups 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 min 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 min ab / core session

Rows (barbell, cable, machine, dumbbell, 30-60 min mobility training

T-Bar) and intuitive movement
3 sets of 8-12 reps
1-2 min rest periods

Chest Flys (dumbbell, cable, ring, machine)

4 sets of 8-12 reps
1-2 min rest periods

Back Flys (dumbbell, cable, ring, machine)

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 progressions
showcasing form for any levels , check out the The Xaryu Bodyweight Program

14 XA R Y U F U N D A M E N TA L S
 TRAINING

5
THE SPLIT [ C ONT I NUE D ]

WEDNESDAY THURSDAY
LEGS ACTIVE REST
[ D U R AT I O N : 1 h o u r 1 5 m i n ] ON ACTIVE REST DAYS, I LISTEN
TO MY BODY AND CHOOSE
Back Squats FROM THE FOLLOWING:
5 sets of 5 reps
[Warm-up sets as necessary, pyramid up to 30-60 min low intensity walk
working weight]
3-4 min rest periods 20 min HIIT cardio

Romanian Deadlifts (RDL) 30-60 min yoga session

3 sets of 8-12 reps
2-3 mile jog
1-2 min rest periods

20 min ab / core session

Lunges or Bulgarian Split
Squats 30-60 min mobility training
3 sets of 8-12 reps
and intuitive movement
1-2 min rest periods

Hip Thrusts
4 sets of 8-12 reps
1-2 min rest periods

Seated Calf Raise or Standing

Calf Raise or Leg Press Calf
Raise
4 sets of 8-12 reps (slow, full ROM)
1-2 min rest periods

15 XA R Y U F U N D A M E N TA L S
 TRAINING

THE SPLIT
5
[ C ONT I NUE D ]

FRIDAY SAT/SUN
SHOULDERS & ARMS ACTIVE REST
[ D U R AT I O N : 1 h o u r 1 5 m i n ]
ON ACTIVE REST DAYS, I LISTEN
TO MY BODY AND CHOOSE
Standing Overhead Press FROM THE FOLLOWING:
5 sets of 5 reps [Warm-Up sets as necessary]
3-4 min rest periods 30-60 min low intensity walk

Weighted Dips or Assisted Dips or 20 min HIIT cardio

Machine Dips
5 sets of 5 reps or 3 sets of 8-12 reps 30-60 min yoga session
3-4 min rest periods
2-3 mile jog
Lateral Dumbbell Raises
3 sets of 8-12 reps 20 min ab / core session
1-2 min rest periods
30-60 min mobility training
Dumbbell Hammer Curls and intuitive movement
3 sets of 8-12 reps
1-2 min rest periods

Overhead Tricep Extension (cable,

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 XA R Y U F U N D A M E N TA L S
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.

XA R Y U F U N D A M E N TA L S
TRAINING

EXAMPLE AB WORKOUT

Hanging Leg Raises

5 sets of 8-12 reps
*engage core/lats to prevent swinging

L-Sits
4 sets until failure
( I s om etr ic H old)

Weighted Hanging Knee Raise

5 sets of 8-15 reps
10-20lbs
*optional: oblique hanging leg raise

Rope Ab Curls
4 sets of 8-15 reps
30-80lbs

Reverse Crunches
4 sets of 12 reps
*slow and controlled

XA R Y U F U N D A M E N TA L S
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/

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