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REVISED : WEEK 2

Content Meal Plan Time Protein Carb Fat Calories Total


1/2 Cup Oatmeal 1 7.00 1 25 1 122 61 # REVISE ACTIVITY CALCULATION AND BMR EVERY WEEK
1 Chicken Breast 56 0 1.5 190 Day AM Workout PM workout
BMR Config
1/2 Cup Rice 2 10.00 103 353 Sunday Bodyweight Cardio Current Weight 90 kg
1/2 Cup Mixed Veggies 3 11 0 60 Monday Resistance Break Target Weight 80 kg Sedentary Little/No 1.2
1 Cup Oatmeal Snack 3.00 1 25 1 122 122 Tuesday Cardio Resistance Target Loss/week 1 kg/week Light 1 to 3 Days 1.375
1 Scoop Whey Protein 30 2 2 130 Wednesday Break Resistance Total Week 10 weeks Moderate 3 to 5 Days 1.55
4 7.00 191
1/2 Cup Oatmeal 1 25 1 61 Thursday Cardio Bodyweight Total Days 70 days Hard 6 to 7 days 1.725
1 Chicken Breast 56 0 1.5 190 Friday Break Resistance Total Months 2.3 months Very Hard Training 1.9
1/2 Cup Mixed Veggies 5 9.30 3 11 0 60 250 Saturday Cardio Break Ideal BMI 18.5 24.99 1 lbs 0.45
Ideal Weight 57 77 2.22 lbs 1
151 99 8 1038 977 Height 1.75 meter Basal Metabolic Rate

Morning Activity Evening Activity Morning Breakfast Afternoon Lunch Night Dinner Burnt WEIGH NO DATE WEEK Weight (kg) Weight Lost Ext
Days Date BMR Calorie Intake Reduced Calorie Calorie Loss Kg
Activity Burnt Activity Burnt Food Consume Food Consume Food Consume BEGIN 29-Jan 1 100.00 1.00 100
Monday 24-Jul 2079 NONE 0 NONE 0 A 648 B 122 C 392 1162 917 0 459 0.060 1st 5-Feb 2 99.00 0.00 99
Tuesday 25-Jul 2079 FB15 191 R30 470 A 648 B 122 C 252 1022 1057 661 859 0.112 0.171 2nd 12-Feb 3 99.00 1.00 98
Wednesday 26-Jul 2079 BREAK 0 FB18 230 A 648 B 122 C 392 1162 917 230 574 0.075 0.246 3rd 19-Feb 4 98.00 1.00 97
Thursday 27-Jul 2079 BREAK 0 BREAK 0 A 648 B 0 C 392 1040 1039 0 520 0.067 0.313 4th 26-Feb 5 97.00 1.80 96
Friday 28-Jul 2079 BREAK 0 FB9 95.5 A 648 B 122 C 392 1162 917 95.5 506 0.066 0.379 5th 23-Jul 6 95.20 0.54 95
Saturday 29-Jul 2079 BREAK 0 BREAK 0 A 648 B 211 C 243 1102 977 0 489 0.063 0.442 6th 30-Jul 7 94.66 0.76 94
Sunday 30-Jul 2079 R40 379 BREAK 0 D 252 B 250 C 441 943 1136 379 758 0.098 0.541 7th 6-Aug 8 93.90 1.11 93
Monday 31-Jul 2059 0.541 8th 13-Aug 9 92.79 1.51 92
Tuesday 1-Aug 2059 0.541 9th 20-Aug 10 91.28 91.28 91
Wednesday 2-Aug 2059 NONE 0 FB14+R11 278 A 475 B 0 C 441 916 1143 278 710 0.092 0.633 10th 27-Aug 11 0.00 90
Thursday 3-Aug 2059 0.633 11th 3-Sep 12 0.00 89
Friday 4-Aug 2059 0.633 12th 10-Sep 13 0.00 88
Saturday 5-Aug 2059 R18+R15 169 NONE 0 A 648 B 122 C 392 1162 897 169 533 0.069 0.702 13th 17-Sep 14 0.00 87
Sunday 6-Aug 2059 NONE 0 NONE 0 A 648 B 122 C 392 1162 897 0 448 0.058 0.761 14th 24-Sep 15 0.00 86
Sunday 13-Aug 0.350 1.111 15th 1-Oct 16 0.00 85
Sunday 20-Aug 0.400 1.511 16th 8-Oct 17 0.00 84
21-Aug 1.511 17th 15-Oct 18 0.00 83
22-Aug 1.511 18th 22-Oct 19 0.00 82
23-Aug 1.511 19th 29-Oct 20 0.00 81
24-Aug 1.511 20th 5-Nov 21 0.00 80
25-Aug 1.511 21st 12-Nov 22 0.00 79
26-Aug 1.511 22nd 19-Nov 23 0.00 78
Metric Unit Imperial Unit Calories
Height 1.75 m 5.7 ft
Current Weight 96 kg 212 lbs 2540 Maintain
Current BMI 31 kg m-2
Target BMI 24.5 kg m-2
Target Weight 75 kg 165 lbs 1985 Target

CALCULATED gram per target body fat Target gram per day
Mode Carb Protein Fat Carb Protein Fat
Training 0.75 1.25 0.3 124 207 50
Cardio 0.5 1.25 0.3 83 207 50
Rest 0.25 1.25 0.3 41 207 50

Content Meal Plan Time Protein Carb Fat Calories


4 Whole Eggs 30 1 18 290
1 7.00
1/2 Cup Oatmeal 1 25 1 120
Skinless Chicken Breast 56 0 1.5 260
2 10.00
1/2 Cup Mixed Veggies 3 11 0 60
Skinless Chicken Breast 56 0 1.5 260
1/2 Cup Mixed Veggies 3 12.30 3 11 0 60
1/2 Cup Oatmeal 1 25 1 120
1/2 Cup Oatmeal Snack 3.00 1 25 1 120
1.25 Scoop Whey Protein 30 2 2 150
4 7.00
1/2 Cup Oatmeal 1 25 1 120
Chicken Breast 56 0 1.5 260
1/2 Cup Mixed Veggies 5 9.30 3 11 0 60
2 Whole Eggs 15 0.5 9 145
256 136.5 37.5 2025

PORTION DAY MODE VOLUME


Full Body 1 Morpheus Bench
Intervals 2 Athena Mark
Full Body 3 Morpheus 2
Intervals 4 Athena 2
Full Body 5 Morpheus 3
Intervals 6 Athena 3
REST 7
Intervals 8 Metis 2
Full Body 9 Morpheus 2
Intervals 10 Metis 3
Full Body 11 Morpheus 3
Intervals 12 Nyx 2
Full Body 13 Ares 2
REST 14
Full Body 15 Ares 3
Intervals 16 Nyx 3
Full Body 17 Ares 2
Intervals 18 Persephone 2
Full Body 19 Ares 3
Intervals 20 Persephone 3
REST 21
Full Body 22 Krios 2
Intervals 23 Aphrodite 2
Full Body 24 Krios 3
Intervals 25 Aphrodite 3
Full Body 26 Krios 2
Power Hours 27 Prometheus 2
REST 28
Full Body 29 Krios 3
Intervals 30 Prometheus 3
Power Hours 31 Zues & Dione

Name Portion Duration Difficulty Name Portion


Athena
Morpheus 1 2
Metis
Nyx
Ares 1 3 Core, Lower
Full Body Persephone
Aphrodite
Krios 1 3
Prometheus
Zeus 3 3 Dione Core
Day Mode Activity
11 10 9.75 9.5 9.375 9.25 9 8
2328 2116 2064 2011 1984 1958 1905 1693
Grinder 1

Every Moderate
Morning to Intense
Celery Sticks Grinder 2
Total Peppers
380 Kale
339 Broccoli Grinder 3
298 Purple Cabbage
Cauliflower
1
Total Cherry Tomatoes
Spinach
410 1 Full Body 2

320 3

Round 1
320 Warm Up
120
2 Intervals
120
Round 2
270
Post Workout Meal

1A
465

1B
2025 168.75 76.7 kg
515 2
3 Full Body

Round 1
Warm Up

4 Intervals
Round 2

2A

5 Full Body 2B
5 Full Body 2B

3A

3B

1
2
Cond' 3
6 Challenge 4
5
6

2A

2B

Duration Difficulty
2C
1 1
1 1
7 Full Body 2D
1 2
1 2
3A
2 2
2 2
3B
3 3

3C

3D

8 R
Details Reps Set Day Mode
Jump Rope 1 min
Body-Weight Squat 30 Secs
Plank 1 min 3
Mountain Climber 30 Secs
Chest
Rest 30 Secs
Medicine Ball Russian Twist 30
Medicine Ball V-up AMAP 4
9
Rest 30 Secs
Dumbbell Pushup Row 15
Prisoner Squat 15 3
Rest 30 Secs
Tricep
Squat 8 - 10
5
Rest 90 Secs
Overhead Press 8 - 10
5
Rest 60 Secs 10
Weighted Pull Up To Failure
5
Rest 90 Secs
Leg
Jump Rope 3 min
1
Rest 90 Secs
Push Up 20
Body-Weight Squat 20 Abs
5
Plank 10 - 30 Secs
Rest 90 Secs
Bench Press 10
4
Rest 30 Secs
Seated Cable Row 10
4
Rest 30 Secs
Dumbbell Romanian Deadlift 10 4
Rest 60 Secs
Pall of Press ISO Hold 30 Secs hold
3
Rest 30 Secs
Standing Calf Raise 10
4
Rest 30 Secs 11
Jump Rope 3 min
1
Rest 90 Secs
Push Up 20
Body-Weight Squat 20
5
Plank 10 - 30 Secs
Back
Rest 90 Secs
Trap-bar Deadlift 15
3
Rest 60
12
Incline Dumbbell Row 15
3
Rest 30
Incline Dumbbell Press 15
3

Biceps
12

3
Rest 30
EZ-Bar Curl 15
3 Biceps
Rest 30
Decline EZ-Bar Lying Tricep Ext. 15
3
Rest 30
300 Jumps Ropes 13
Run 1/4 Mile 14
200 Jumps Ropes
Power Hour
Run 1/4 Mile
Shoulder
100 Jumps Ropes
Run 1/4 Mile
Swiss Ball Plank Circle 30 - 45 Secs
2
Rest 60 - 90 Secs Abs
Dumbbell Romanian Deadlift 6
3-5
Rest 0 Secs
Alternating Dumbbell Row 6
3-5
Rest 0 Secs
Dumbbell High Pull 6
3-5
Rest 0 Secs
Front Squat To Press 6
3-5
Rest 90 Secs
Snatch-Grip Rack Deadlift 10
3
Rest 0 Secs
Alternating Dumbbell Bench Press 10
3
Rest 0 Secs
Dumbbell Lunge 10
3
Rest 0 Secs
15 Intervals
Inverted Row 10
3
Rest 90 Secs
REST
Activity Details Reps Set Day Mode
Incline Dumbbell Press 8
1 4
Rest 60 - 90 Secs
Dumbbell Flye 8
2 3
Rest 60 - 90 Secs
Low-Cable Crossover 8
3 3
Rest 60 - 90 Secs 16 Full Body
Dip 8
4 4
Rest 60 - 90 Secs
Close-Grip Bench Press AMAP
1 4
Rest 60 Secs
Decline Triceps Extension AMAP
2 4
Rest 15 Secs
Band Pushdown AMAP:100
3 4
Rest As Needed
Pause Squat 12, 10, 8, 6 Cond'
1 4 17
Rest 90 secs Challenge
Walking Lunge 16 - 20
2 3
Rest 30 secs
Single-Leg Back Extension 15-Dec
3 2
Rest 30 Secs 18 Full Body
Slam 10
1A 3
Rest 0
V-Up 20
1B 3
Rest 60 Secs
Puncher's Pushup 5
2A 3
Rest 0
Toe Touch 15
2B 3
Rest 60 Secs
Russian Twist 10
3A 3
Rest 0
Side Plank 20 Secs
3B 3
Rest 60 Secs
REST
Deadlift AMAP:5
1 4
Rest 15 Secs
Chin Up 6-8
2A 4
Rest 0
Chin Up 20
2B 4
Rest 60 - 90 Secs
Seated Cable Row 10 - 12
3A 3
Rest 0 Secs
Intervals
Back Extension 10 - 12
3B 3
Rest 60 Secs
Fat-Grip Hammer Curl 10 - 12
1 3
19
Intervals

1 3
Rest 30 Secs
19
Behind-The-Back Cable Curl 10 - 12
2 3
Rest 30 Secs
EZ-Bar Preacher Curl 8 - 10
3 2
Rest 30 Secs
Abs
REST
Neutral-Grip Overhead Press 8
1 5
Rest 60 Secs
Raise Complex 12 -15
2 3
Rest 0
Seated Dumbbell Clean 12 -15
3 3
Rest 30 Secs
20 Full Body
Slam 9-Jan
4A 3
Rest 0
4B V-Up 20 3
Rest 60 Secs
Puncher's Pushup 5
5A 3
Rest 0
Intervals
Toe Touch 15
5B 3
Rest 60 Secs
Russian Twist 10
6A 3
Rest 0
Side Plank 20 Secs 21
6B 3
Rest 60 Secs
Round 1 Jump Rope 3 min
1
Warm Up Rest 90 Secs Abs
Push Up 20
Body-Weight Squat 20
Round 2 6
Plank 10 - 30 Secs
Rest 90 Secs
Activity Details Reps Set
Horizontal Cable Woodchop 10
1 3
Rest 60 Secs
2A Deadlift 8 - 10 5
2B Bent over Row 8 - 10 5
2C Hang Clean 8 - 10 5
2D Push Press 8 - 10 5
3A Squat 6-8 5
3B Overhead Press 6-8 5
3C Single-Leg Romanian Deadlift 6-8 5
Chin Up 6-8
3D 5
Rest 90 Secs
1 Run 0.25 miles
2 25 Push Ups
3 Run 0.25 miles
4 25 Push Ups
Muscle Run
5 Run 0.25 miles
6 25 Push Ups
7 Run 0.25 miles
8 25 Push Ups
Swiss Ball Plank Circle 30 - 45 Secs
1 2
Rest 60 - 90 Secs
Dumbbell Romanian Deadlift 6
2A 3-5
Rest 0 Secs
Alternating Dumbbell Row 6
2B 3-5
Rest 0 Secs
Dumbbell High Pull 6
2C 3-5
Rest 0 Secs
2D Front Squat To Press 6 3-5
Rest 90 Secs
Snatch-Grip Rack Deadlift 10
3A 3
Rest 0 Secs
Alternating Dumbbell Bench Press 10
3B 3
Rest 0 Secs
Dumbbell Lunge 10
3C 3
Rest 0 Secs
Inverted Row 10
3D 3
Rest 90 Secs
1 Warm Up
Sprint 10 - 15
Jump Rope 3 min
1
Rest 90 Secs
2 Push Up 20
Body-Weight Squat 20
5
Plank 10 - 30 Secs
2

Rest 90 Secs
Leg Raise 10
3 2
Rest 0
Arm-high Partial Sit Up 20
4 2
Rest 0
Flutter Kick 20
5 2
Rest 0
Star Plank 30 Secs
6 2
Rest 60 Secs
Squat 8
1 6
Rest 90 Secs
Overhead Press 8
2A 6
Rest 30 Secs
Weighted Pull Up 8
2B 6
Rest 60 Secs
Warm Up 3 Mins
1 1
Rest 90
Push Up 20
Body-Weight Squat 20
2 5
Plank 10 - 30
Rest 90 Secs
1A Slam 10 4
V-Up 20
1B 4
Rest 60 Secs
2A Puncher's Push Up 5 4
Toe Touch 15
2B 4
Rest 60 Secs
3A Russian Twist 10 3
Side Plank 20 Secs
3B 3
Rest 60 Secs
Beginner Intermediate
Cardio Maintain circuit running count Maintain 4 - 4.5 of circuit per week
HIIT 3 round of Morpheus Maintain 2 sets of Morpheus
Strength Benchmark Benchmark - Full Pushup 30 reps

Remark
1. Minimum workout time period is 30 minutes per day.
2. Maximize total workout time, the longer the better
3. Maintain intensity by time record
4. Build up muscle = create cardio endurance
5. Maintain minimum rest day.
Revised Workout Schedule
Shift
Day
Morning Evening
Sunday Strength/HIIT Cardio
Monday HIIT
Tuesday Cardio
Wednesday REST HIIT
Thursday Cardio
Friday HIIT
Saturday Cardio HIIT/REST