Custom Meal Plan by Student Aesthetics

Client Nando
Gender Male
Age 25
Height 178cm
Weight 82kg
Goal Cutting
Activity Level (Gym 4 times a week)
Daily Allowance Goal +-2400

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 Product Quantity Unit
Meal 1 Apple 1 piece
Whole Wheat 3 slices
Bread
Egg 4 whole
Fish Oil 1 Serving
Multivitamin 1 Serving
Vitamin D3 1 serving
Calories: 592

Meal 2 Chicken 150 grams

Olive Oil 2,5 grams
Brown Rice 90 grams
Vegetable of 1 portion
choice
Chili Sauce 20 grams
Calories: 633

Meal 3 Chicken 150 Grams

Olive oil 2,5 grams
Green Pesto 20 Grams
Pasta 90 grams
Tomato 1 whole
Calories: 620

Meal 4 Low Fat Greek 450 grams

Yoghurt
Banana 1 whole
Cashew 30 grams
Nuts/Almonds
Calories: 562

Total Calories 2408

Protein +-175
Fats +-65
Carbs +-280
Water 1 Gallon

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 Diet Guidelines and Tips
- If you wish to switch up a meal, for whatever reason, that is
certainly possible. Make sure that the macros from your substitutes
meal will be the same, or close to. The caloric intake should be
exactly the same. For example, you can substitute 1 cup of Non-fat
Cottage cheese (160 calories) for 5 Oz 96% Lean Beef (162 calories).
The macros will slightly differ but that does not really affect your
daily intake. I recommend using MyFitnessPal to track this. Contact
me if you need more information about this.

- The order of the meals is just an example. It does NOT matter in

which order you eat them, as long as you eat them all.

- Follow this Meal Plan each and every day, while substituting foods
if you wish. Stay consistent. If you dont, I cant guarantee you will
see results. If you stick to this program, you will.

- You NEED to have a scale in order to weigh your foods. Nobody

can eye-ball their foods exactly, not even if you are advanced.

- You can use any sauce you like, and eat anything you like, as long
as you weigh it out and the macros fit the daily profile.

- You can drink water and diet-soda. Caloric drinks are not
recommended, unless you track them and substitute them to fit the
daily profile every now and then.

- Weigh yourself every morning, directly after waking up and

write it down. Send me the list every other week.

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 Refeed Days
Leptin is a master hormone in the body that controls hunger and
feelings of satiety. The main function of Leptin is to play a significant
role in regulating hunger, good intake and energy expenditure. As leptin
levels fall, the greater your cravings become.. Along with more hunger,
Leptin also signifies a slowing metabolism. When you are on a
hypocalorie diet for an extended period, your body will begin to slow its
metabolic function. Know what this means for you? Little or no fat
loss. Not a good situation.

The solution? A refeed day.

Many people have a cheatday every once in a while to stop those

cravings. However, this may not be the best solution to your problem.
Leptin is highly responsive to glucose metabolism, so when doing a
reefed, you mainly want to focus on eating carbohydrates that will
turn into glucose. When performed this way, leptin levels will show a
significant rise over if you had eaten a bunch of calories coming from
proteins and fats.

Another advantage to increasing Leptin levels is a promoted positive

hormonal profile. When you increase Leptin levels you will be
increasing liver glycogen, which will boost testosterone, along with
growth hormone and t3, while reducing cortisal, a catabolic
hormone.

Refeed Day: Once every 2 weeks

Total Calories 3170
Protein 150
Fats 30
Carbs 575

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 Refeed Day Example Meal Plan
Product Quantity Unit
Meal 1 (blend Egg 2 whites
up and bake as
pancakes (use
PAM spray)
Egg 1 whole
Banana 2 whole
(powdered) Oats 80 grams

Fish Oil 1 Serving

Multivitamin 1 Serving
Vitamin D3 1 serving
Calories: 741

Meal 2 Coco Pops 100 Grams

Unsweetened Almond 200 Ml
Milk
Calories: 407

Meal 3 Chicken 125 Grams

Potatoes 400 grams
Vegetable of choice 150 grams
Ketchup 1 tbsp
Calories: 574

Meal 4 Pasta 130 Gram

Tomato Sauce 200 Ml
Tuna 130 grams
Vegetable of choice 150 grams
Calories: 660

Meal 5 Whole Wheat Bread 5 Slices

Chicken Filet 75 grams
Calories: 450

Snack (before Fat Free Candy (haribo 100 grams

the workout) for example)
Calories: 343

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 Supplements
I recommend using the following supplements:

Creatine 5 grams of Creatine should be

consumed once a day. The timing
does not matter. Creatine doesnt
work instantly.
Pre-workout (optional) Pre-workout should be
consumed before training. I dont
recommend using it every day, I
recommend using it on stubborn
body part days and when you are
tired.
Multi vitamins Multi vitamin is included in your
Meal plan. 1 tab will be consumed
in the morning

Fish Oil Fish oil is included in your Meal

plan. 3 tabs will be consumed in
the morning

Vitamin D3 Vitamin D3 will be consumed

once a day as well.

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Custom Workout Plan by Student Aesthetics
There are a couple of fundamental arguments and discussions in
bodybuilding. How much protein should you take in? How many meals
should you eat? How many reps should you do? What kind of split
should you do? Most people try to make these issues black and white
while that is certainly not the way to deal with it. Think about how many
reps should you do? When you are convinced that 10-15 reps is the best
way to build muscle mass, and the next day you see an interview from a
250lbs lean beast that trains in a lower rep range but also looks amazing,
what do you believe in? Nowadays there is a bit of negative press
regards lifting in lower rep ranges with heavy weights. Thats what the
power lifters should do, is often said. I think sometimes we forget to
look back at the golden era of bodybuilding, when Arnold
Schwarzenegger and Franco Columbo were on top of the game. They
were certainly no strangers to heavy weights. Look at Ronnie Coleman!
He never competed in powerlifting, yet he was able to squat over 800lbs
for reps.

Certainly higher rep pump style training has its place for a bodybuilder,
no doubt. But so does heavy power training.

Training Frequency
Frequency of training, the number of sessions performed per unit of
time is a very important training variable for building size and strength.

If you look at 99% of todays training plans, they will consist of training
each muscle group once per week and using 3-4 sets of 3-4 exercises and
8-12 reps. One can argue that this a tried and true method that has been
proven to yield results for most individuals, but I would say that its
more a matter of convenience and lack of knowledge. Bodybuilding
magazines have provided this kind of routine ever since enhanced
athletes adopted them, and there comes the problem. They are

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enhanced athletes, and can train in a different way compared to
natural athletes.

Protein Synthesis

Protein synthesis is the direct reason that as a natural lifter, you should
train differently than enhanced lifters for optimal results. Protein
synthesis is; the synthesis of new skeletal muscle proteins. In order
words: Muscle growth. Find out what science tells us about protein
synthesis, and how we can improve our gains by training every body part
more often.

Research reveals that when you train a body part, protein synthesis
remains elevated for up to 48 hours. In most cases, however, it is only
elevated around 36 hours after your workout. After this time, protein
synthesis returns back to the baseline. THIS is the big difference
between natural athletes and people on drugs. Enhanced athletes will
have elevated protein syntheses the whole week, it wont return back to
the baseline. Why? Because steroids increase protein synthesis, that is
why they work. What does this mean for us natural lifters? You can hit a
certain muscle group once a week, let it repair and rebuild for up to 2
days maximum, and then giving it 5 days off each week. This will
obviously not lead to optimal muscle growth rates. You can kill,
annihilate your muscles as hard as you want into extended periods of
muscle soreness (DOMS), this will not extend the protein synthesis
elevation. More soreness does NOT equal more growth. A muscle can
experience growth without undergoing any noticeable degree of muscle
soreness.

Heavy Weights
If I learned one thing in the last couple years of my lifting career, it is
that lifting heavy weights is extremely important for muscle growth. It
does make a lot of sense if you think about it. Have you ever seen
somebody squat 500lbs for reps who had chicken legs? I have never met
any. The traditional pump style training may not be the most effective
way to build muscle. I found that by combining very heavy training
combined with hypertrophy style training, leads to the most optimal
gains. Since I incorporated it, I never quitted.

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The Anabolic Effect Of Lifting Heavy
You may never squat 500lbs in your life, but that doesnt mean you cant
make improvements in your physique by incorporating power training
mixed with hypertrophy. The most important benefit heavy training can
give you is its increase in overall capacity for muscular growth through
big strength gains. Training with heavy weights and low reps is going to
stimulate far greater increases in strength than hypertrophy style
training. Now you might be thinking, so what? I dont have to be strong;
I just want to look good! But by increasing strength you will
automatically increase the amount of weight youll be able to lift in the
higher rep range, which will stimulate muscle growth. It will also help
you avoiding plateaus by working different rep ranges on same style
exercises.

Why am I telling you all this?

Because all this information combined is the stable of this workout. This
workout is created following these principles, for optimal results as a
natural lifter.

Power And Hypertrophy

One principle is the higher frequency as a natural lifter. Therefore, this

program focuses on working every muscle group 2x a week. This will be
accomplished through a combination of power training (strength) and
hypertrophy training (bodybuilding style training).

Power Day
On the power day you will focus on compound movement for you upper
and lower body such as squats, deadlifts, bench press, rows. Your goal is
to stay in the 3-5 rep range for a weight that is heavy, but doable for
you. During this day the rest time can take up to 5 minutes between
sets. Make sure you rest enough to completely recover and be ready for

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your next heavy set. The purpose of this workout is to move as much
weight as possible, remember that!

Hypertrophy Days
On your hypertrophy days the focus should be on that, hypertrophy.
Meaning you will be lifting in the 8-12 rep range to stimulate muscle
growth. This day is not about moving as much weight as possible! It is
about contracting the muscle and getting those reps in. You also want
to take less rest between sets (1,5-2 minutes). Put your ego to the side
on this day and get a good workout in.
Day Workout
Monday Upper Body Power
Tuesday Lower Body Power + Abs
Wednesday Rest
Thursday Push (Chest, Shoulders, Triceps)
Friday Pull (Back, Traps, Biceps)
Saturday Lower Body Hypertrophy + Abs
Sunday Rest

Day 1: Upper Body Power

Exercise Reps Sets Rest (in minutes)
Flat Bench 3-5 4 3-5
Incline Bench 5 4 3-5
Press
Bent Over Row 3-5 4 3-5
Lat Pull Down 6-8 4 2-4
Overhead Press 5-7 3 3-5
Barbell Curl 8 4 1,5-2
Close Grip Bench 8 3 1,5-2

Day 2: Lower Body Power + Abs

Exercise Reps Sets Rest (in minutes)
Squat 3-5 5 3-5
Deadlift 3-5 3 3-5
Leg press 5-7 4 2-3
Leg Curl 8 4 1,5-2
Calf Raises 6-10 5 1-2
Cable Crunch 10-15 4 1-2
Leg Raises 10-15 4 1-2

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Day 3: Push (Chest, Shoulders, Triceps)
Exercise Reps Sets Rest (in minutes)
Flat DB Press 8 4 1,5-2
Incline Hammer 8-12 4 1,5-2
Strenght Press
Seated DB 8-12 3 1,5-2
Military Press
Cable Flyes 10-12 4 1,5-2
Side Raises 8-12 4 1,5-2
Pushdown 8-12 4 1,5-2
Overhead Rope 8-12 4 1,5-2
Extension

Day 4: Pull (Back, Traps, Biceps)

Exercise Reps Sets Rest (in minutes)
Bent Over Row 8 4 1,5-2
Close Grip 8-12 4 1,5-2
Pulldown
DB Row 8-12 4 1,5-2
Barbell Shrugs 8-12 4 1,5-2
Facepull 8-12 4 1,5-2
Incline DB Curl 8-12 5 1,5-2
Hammer Curl 8-12 4 1,5-2

Day 5: Lower Body Hypertrophy + Abs

Exercise Reps Sets Rest (in minutes)
Squat 8 4 1,5-2
Stiff Legged 8-12 4 1,5-2
Deadlift
Hack Squat 8-12 4 1,5-2
Leg Extensions 10-12 3 1,5-2
Leg Curls 10-12 3 1,5-2
Seated Calf 20-30 5 1-2
Raises
Weighted Knee 10-15 4 1-2
Lifts
Weighted 10-15 4 1-2
Crunches

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Warm-up before the workouts

Lower Body days:

- Start with 5 minutes of low intensity cardio
- Perform these stretches before starting the workout:

- Lying Hip Rotations (10)

- Butterfly (10)
- Kneeling Lunge (10)
- Pigeon (10)

- Now, start your first exercise and do 3 warm up sets (start with
the bar, or a low weight and build from there) before actually
doing your working sets. On every other exercise, do 1 warm up
set before doing your working sets.
-
Upper Body days:
- Start with 5 minutes of low intensity cardio
- Perform these stretches before starting the workout:

- https://www.youtube.com/watch?v=ud6N7ATqJWE

- Now, start your first exercise and do 3 warm up sets (start with
the bar, or a low weight and build from there) before actually
doing your working sets. On every other exercise, do 1 warm up
set before doing your working sets.

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 Training Guidelines and Tips

- Dont start too heavy. You should not start and directly go to
failure. Pick a lower weight than you possibly can and build up
from there. Try to add weight to the bar each and every
training session. On your power days, try to add 5 pounds each
week or do at least 1 more rep with the same weight as the
week before.

- In order to build muscle you have to overload the muscle,

meaning you have to use more weight overtime, otherwise
they wont grow. Keep this in mind while training.

- Use proper form on each exercise. If you are not sure about
your form, film it and send it to me, I will then check on you.

- Muscle soreness is not an indicator for recovery and growth.

The first weeks you will be very sore, but this should not limit
you from going to the gym.

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 Cardio Plan

Equipment of choice( jump rope, jumping jacks, sprinting, cycling,

crosstrainer)

PHASE 1 (1:4): WEEKS 1-2 ( Twice a week)

15 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity

blast.
Total time: 14 minutes

PHASE 2 (1:2): WEEKS 3-4 (Twice a week)

30 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity

blast.
Total time: 17 minutes

PHASE 3 (1:1): WEEKS 5-6 (Three times a week)

30 seconds: High-intensity exercise

30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity

blast.
Total time: 18.5 minutes

PHASE 4 (2:1): WEEK 7+ (Three times a week)

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity

blast.
Total time: 20 minutes

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