Men's 8-Week Strong Foundation: Workout And Meal Plan
This 8-week challenge will completely change the way you train and the way you eat. You will have to promise me one thing though. You will complete this 8-week challenge no matter what. There will be junk food cravings, there will be missed workouts, and you will have to adapt your training and nutrition to your ever-changing lifestyle. The goal is not to be perfect, but to be consistent.
Whether you want to lose weight? Get healthier? Build muscle? Whatever your goal might be, imagine being able to achieve them while eating tasty and healthy meals without looking at the scale? That’s what we will be teaching you.
This 8-week training and nutrition plan will help you build a lifestyle, not a 2-week detox. We created a sustainable workout and meal plans that will help you achieve your goals. This plan was primarily designed for people who are starting their fitness journey, but it can also be adjusted to match your fitness level.
This men's workout plan will be structured as follows:
- Day 1: Push
- Day 2: Pull
- Day 3: Rest
- Day 4: Core & Cardio
- Day 5: Legs
- Day 6: Rest
- Day 7: Rest
This at home men's workout plan will be structured as follows:
- Day 1: Full Body
- Day 2: Rest
- Day 3: Core
- Day 4: Rest
- Day 5: Full Body
- Day 6: Rest
- Day 7: Rest
This men's meal plans will focus on three main goals.
- Fat Loss Meal Plan
- Caloric Intake: 2166 calories
- Carbs: 29% - 628 calories - 157g
- Fat: 37% - 810 calories - 90g
- Protein: 34% - 728 calories - 182g
- Maintenance Meal Plan
- Caloric Intake: 2352 calories
- Carbs: 33% - 772 calories - 193g
- Fat: 35% - 828 calories - 92g
- Protein: 32% - 752 calories - 188g
- Muscle Building Meal Plan
- Caloric Intake: 2613 calories
- Carbs: 37% - 960 calories - 240g
- Fat: 32% - 837 calories - 93g
- Protein: 31% - 816 calories - 204g
We made a free ebook with the detailed meal plans:
This program helps you get a well-structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:
- Everyone should aim for the reps indicated and adjust the weights accordingly.
- You may also increase/decrease the number of sets per workout.
Frequently Asked Questions
The Men's 8-Week Strong Foundation workout plan includes a 4-day training schedule with specific focus areas: Day 1 is Push, Day 2 is Pull, Day 4 is Core & Cardio, and Day 5 is Legs. Rest days are scheduled on Days 3, 6, and 7 to allow for recovery.
You can adjust the Men's workout plan by altering the number of sets and repetitions based on your current fitness level. Additionally, you may change the weights used to ensure you're challenging yourself without risking injury.
The Men's meal plans are designed to support three main goals: fat loss, maintenance, and muscle building. Each plan has specific caloric and macronutrient distributions to cater to these goals, ensuring you consume the right balance of carbs, fats, and proteins.
Yes, there is an at-home version of the Men's workout plan structured over three days: Full Body, Core, and Full Body again, with rest days in between. This plan is designed to be effective without the need for gym equipment.
Consistency can be maintained by setting realistic goals, planning your meals and workouts in advance, and being flexible with your schedule to accommodate unexpected changes. Tracking your progress using tools like the Gymaholic App can also help you stay on track.
If you miss a workout, try to reschedule it within the same week to maintain consistency. Focus on not letting one missed session derail your progress and use it as motivation to stay committed to the plan.
To manage junk food cravings, try to identify triggers and replace them with healthier alternatives. Staying hydrated, ensuring you eat balanced meals, and keeping healthy snacks on hand can also help curb cravings. For more tips, check out 5 Ways To Stop Junk Food Cravings.