Training &

NUTRITION Program

Created for: Cole
Date: November 2025

VIEW MY NUTRITION

TRAINING

For your cardio heart rate should be 125-135 bpm for 25-30 mins consistently. Let’s start off with that and see how you feel. We’ll change it as we go.

MONDAY / LEGS

December 2025

1. WARM-UP

Stretch/foam roll
Band walks
2 min stairs

2. Leg extensions

5 sets x 20 reps

3. Walking lunges

4 sets x 20 steps
1st round bodyweight

4. Leg press

4 sets x 10 reps
4:2:1:0 tempo

5A. Back squats

4 sets x 12 reps
Wide stance on smith

5B. Ab roller

4 sets x 12 reps
superset with back squats

6. Single leg hip thrust

3 sets x 15 reps each side
use medicine ball

Tuesday / upper push

1. WARM-UP

Stretch/foam roll
Band walks
2 min stairs

2A. Chek press

4 sets x 6 reps each side

2B. Bench push ups

4 sets x AMRAP

3A. Sled push

RELEASE 3 sets x 20 pushes
Go Light!!

3B. Hanging leg raises

3 sets x AMRAP)

4. Dumbbell

3 sets x 10 reps each
A. Around the world
B. Lateral raise
C. Frontal
Back to back // stay at 7.5 lbs // SEATED*)

5. Assisted dips

3 sets x AMRAP

6. Decline crunches

3 sets x AMRAP

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach.
The goal is to reach 180g protein per day, in which ever way you choose to split that up.
That’s already a jump from the 2 meals you were consuming. As we go, we’ll see where we need to pivot in upping your protein.

Breakfast

  • 7 eggs (2 whole/5 whites) with half avo

  • On leg days: Can add 1 cup blueberries or Ezekiel bread or sweet potato

LUNCH

  • Chicken, steak, salmon, white fish or ground turkey

  • 1 cup rice OR 1 cup sweet potato

  • Handful of spinach, asparagus OR brussel sprouts

DINNER

  • 7 eggs (2 whole/5 whites) with half avo

  • On leg days: Can add 1 cup blueberries or Ezekiel bread or sweet potato

SNACKS

  • Greek yogurt with blueberries, granola & honey

  • Double scoop protein shake (can add oatmeal/fruits if before 4pm)

  • Can of tuna with rice cakes

  • Cottage cheese with crunchy corn snacks

Additional Nutrition Notes

  • Try to cut out/minimize flour, alcohol, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Cook with avocado oil or olive

  • Shoot for 1 gallon water per day

  • 8 hrs of sleep daily

  • Cardio 2-3x per week in addition to strength training

  • Protein powder recommendations: Momentous or Equip are my go to.

  • If you’re ordering with nutre stay away from high fat content

  • If you get blood work done I can recommend supplements to take

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬