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Men's 8-Week Strong Foundation: Workout And Meal Plan

Build healthy habits and achieve your training and nutrition goals

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.

Men's Workout And Meal Plan's Goal

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.

Men's Workout Plan's Structure: 4-Day Training Plan

This men's workout plan will be structured as follow:

  • Day 1: Push
  • Day 2: Pull
  • Day 3: Rest
  • Day 4: Core & Cardio
  • Day 5: Legs
  • Day 6: Rest
  • Day 7: Rest

At Home Men's Workout Plan's Structure: 3-Day Training Plan

This at home men's workout plan will be structured as follow:

  • Day 1: Full Body
  • Day 2: Rest
  • Day 3: Core
  • Day 4: Rest
  • Day 5: Full Body
  • Day 6: Rest
  • Day 7: Rest

Men's Meal Plan

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:

Adjust The Plan According To Your Needs

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.
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What’s Gymaholic?We believe fitness should be simple and accessible to everyone.Gymaholic is a platform that provides you knowledge, guidance and resources to help achieve your health and fitness goals.You get access to exclusive content, community, workout programs and nutrition plans to be empowered to look, feel and live better.Made with at the gymCopyright © 2018-2020 GymaholicVersion: 1.12.51