The definitive guide to getting on track

It doesn't matter what situation you're in if you've accumulated an unhealthy amount of body fat over the years the time to address it is now. You'll hear many people claim to have the worlds greatest excuse but the truth is your health doesn't care about your excuse. The reason you are where you are is that you have poor nutrition habits and you lack exercise throughout the week. This blog is going to outline what goes into designing a nutrition and training plan. 

Here is what you need to consider when designing a nutrition and training plan



Overall Calories

  • It doesn't matter what fad diet you're doing, if you're in a calorie surplus you will not be able to lose bodyweight and decrease your body fat percentage. That being said you need a starting point, this is where MyFitnessPal will play a large role. Take the time to fill out a food log, once completed you need to use the MyFitnessPal to figure out how many calories you are eating per day, and yes this includes the weekends. You don't need to over think this you just need a starting point so you can start slowly reducing your caloric intake.

Macro Breakdown

  • Remember our blog "What are macros"? Good! Macros are very important when starting a new nutrition plan to ensure maximum performance and weight loss. Unfortunately, we can't give you the perfect macro breakdown for your body because there are several different factors involved. But we can give you basic macro breakdowns depending on your body type.

The International Sports Sciences Association (ISSA) states the following macro breakdowns depending on your body type; 

Ectomorph (Naturally thin) - 55% Carbs 25% Protein 20% Fat 

Mesomorph (Muscular and athletic) - 40% Carbs 30% Protein 30% Fat

Endomorph (Naturally thick) - 25% Carbs 35% Protein 40% Fat 

Food Quality

  • We're huge believers in nutritious whole foods to ensure your body is getting an adequate amount of nutrients throughout the day. You should be following the 80/20 rule, 80% whole foods, and 20% comfort foods. Realistically that should be very easy to follow if you want to increase it 90/10 feel free!

Build your diet based on the following foods;

Protein - Eggs, egg whites, tuna, ground beef, chicken, plain greek yogurt, beans.

Carbohydrates - Bread, bagels, oatmeal, fruit, rice, quinoa, couscous, pasta, potatoes.

Fat - Peanut butter, olive oil, butter, avocado. 


Training Splits

  • Way too often we see males doing body part splits with mainly isolation movements, and females doing 25 minutes on the elliptical and 10-15 mins of ab exercises. The issue with these two situations is that they are not effective ways to build overall muscle mass, which whether you like it or not your goal should be to increase muscle mass and strength.

Here is a list of 4 common training splits;

1. Full body split

  • Training every major muscle group in a single workout.
Primary goal: Strength training
Number of days/week: 1+ (2-3 recommended)
Experience needed: Beginner-Advanced

2. Upper and lower body split

  • This is where you will cover the entire body over two days, splitting them into an upper body and lower body split.
Primary goal: Strength training
Number of days/week: 2+ (4 recommended)
Experience needed: Beginner-Advanced

3. Push/Pull/Legs split

  • This split is done over three days, you will group all your major push muscles (chest, shoulders, triceps), pull muscles (back, biceps), legs, and train them all on separate days.
Primary goal: Strength training, muscle building
Number of days/week: 3+ (3 recommended)
Experience needed: Beginner-Advanced

4.Bodypart Split (not recommended for beginners)

  • You will concentrate on training each major body part on separate days.
Primary goal: Muscle Building
Number of days/week: 4+ (4-6 recommended)
Experience needed: Intermediate-Advanced



Our main focus will be to fill these training splits with 6 major movement patterns and fill the remainder up with accessory lifts that'll assist the 6 major movements. 

1. Hinging - Deadlift, Romanian deadlift, good mornings

2. Squatting - Back squat. front squat, goblet squat

3. Pushing - bench press, Incline DB press, overhead press

4. Pulling - Pull-up, bent over row (barbell/dumbbell), t-bar row

5. Lunge - Walking/stationary lunges, Bulgarian split squat, side lunges

6. Carrying - Farmer walks, 1 arm farmer walks, trap bar carry



Focus on cleaning up your nutrition and strength training 3-4 times per week. Once you've effectively started to implement everything we have discussed you should start adding 15-20 minutes of steady state cardio post workout. What we want to avoid is running on the treadmill prior to lifting weights because we want to save our energy for the most important part of the workout which is lifting weights.  If you want to start implementing HIIT into your routine feel free but incorporate them into your off days.


If you read this and it seems overwhelming let us help you figure out your S.M.A.R.T goals and show you how you can get there. We have attached questionnaires to help get you started today. Click the link to be a step closer to your goals.

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