TITAN PROGRAM 

FITNESS REDEFINED - your PERSONALIZED SAMPLE PLAN

YOUR MEAL PLAN THIS WEEK

sample Meal Plan:

First Meal : Protein: 50 Grams (Scrambled eggs or 3 boiled eggs, toast whole grain bread 2 slices) / Carbs: -10 / Fat: 14 Grams

Second Meal : Protein: 50 grams (baked Tilapia fish, mixed veggies, one baked sweet potato small size) / Carbs: 15 grams / Fat: 10

Third Meal : Protein: 50  (baked or grilled chicken breast, small portion of boiled brown rice, any veggie) / Carbs: 45 grams / Fat: 11

Fourth Meal : Protein: 50 Grams (Protein shake) Carbs: 30 Grams / Fat: 1.5

Before Training/Gym : (3 slices of toast wheat bread, add tuna fish and fruit) Pre work out . eat your meal one hour before workout) Protein: 50 Grams / Carbs: 25 Grams / Fat: 11 Grams

Bed Time Meal : Starch carbs low/GI(drink your protein shake and hand full of almonds or trail mixed or small portion salad)

Protein: 50 Grams / Carbs: 45 Grams / Fat: 14

Total: Protein = 300 grams / Carbs = 170 / Fat = 61.5 / Daily Fiber = 25 – 35 grams / Daily water into = 1- 2 Gallons

*Stay away from dressings, alcohol, salt, pork and coffee for now.

YOUR WEIGHT PROGRESS TRACKING

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YOUR Weight Loss

 

YOUR MOTIVATION TODAY

 

YOUR GOALS THIS WEEK

Eat 2500 healthy calories / workout 5 days a week / lose 2-5 pounds / maintain a positive mindset

YOUR TRAINING PROGRAM THIS WEEK

 

Saturday + Sunday : Cardio 45 min

 

Monday : Back, biceps + Cardio 30 min

Lat Pulldown- 4x 6, 8, 10, 12

T-Bar Row- 3x 6, 8, 10,

Machine Row- 3x 8, 10, 12

DB Curls- 3x 6, 8, 10

Barbell Curls 4x 8, 10, 12, 12

Rope Hammer Curls: 3x 12, 12, 12

 

Tuesday : Legs, Lower Back + Cardio 30 min

Squats- 5x, 10, 10, 10,10,10

Leg Ext- 3x- 10, 10, 10

Leg Curl- 3x 10, 10, 10

Leg press- 3x 10, 10, 10

Back Ext- 3x 8, 10, 12

Barbell Hip thrust- 3x 10, 10,10

DB Calf raise- 3x 20, 20, 20

 

Wednesday : Delts, Traps, ABS

DB Military press- 3x 6, 6, 6

DB lateral raise-3x 6, 6, 6

DB Shrugs 3x 10, 10, 10

Cable Crunches- 3x 15,15, 15

Weighted sit ups- 4x 12, 15, 20, 20

Any other abs movement of your choice

Jump rope 100 x3

 

Thursday : Chest, Triceps + Cardio 30 min

DB Bench Press- 3x 10, 10, 10

DB Incline- 4x 6, 10, 8, 6

Machine Press- 3x 10, 8, 6

Pec-Dec Fly- 3x 10, 8, 6

Rope Triceps Push-Down- 3x 8, 8, 8

Skull-crushers- 3x 10, 8, 6

Overhead DB Ext- 3x 10, 10, 10

 

Friday : consolation package

DB bench press- 10, 10,10,

Bend DB row 10, 10,10

Lat Pull-down- 10, 10,10

DB lateral raise 10,10,10

Skull Crusher 10, 10, 10

DB curl, 10, 10, 10

Crunches 10, 10, 10

Leg Ext- 10, 10, 10

Leg curl- 10, 10, 10

DB Calf raises 10, 10,10

 

Note: Monday through Thursday- No sets should come close to failure at all. All sets should be challenging, but do not come to close to failure. Take 2 to 3 minute rest in between sets.

Friday- This should be performed in a fashion manner, one exercise immediately after another.