Training &
NUTRITION Program
Created for: Jeremy Fletcher
Date: December 2025
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
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
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
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
created & developed by
andrea@dbcfitness.com
(786) 768-4128