training & NUTRITION Program

Created for: JC Rodriguez
Date: July 2026

TRAINING

MONDAY / LEGS

1. WARM-UP

foam roll: glutes, quads, hams

stretches: 90/90, quad stretch, groin into hamstring stretch, IT band ham/calf w stretch band
lateral band walks (2x15 steps each way)

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

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; along with carb cycling.
As we go, we’ll see where we need to pivot in upping your protein.

Goal: 1800-2200 kcal/day (depending on day)

  • Training days: higher carb/protein

  • Rest/light days: around maintenance or slight drop

⸻

Calorie Targets:

Lower Body Days:

2000-2200 kcal

Upper Body/running Days:

1800–2000 kcal

Rest Days:

1600–1800 kcal

⸻

Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

180g minimum DAILY as discussed

⸻

Lower Body Days (High Carb – Growth Focus)

  • Protein: 180g min

  • Carbs: 200–220g

  • Fats: 50–60g

  • Calories: ~2200+

Keep in mind: Pre + post workout carbs matter most

Don’t fear carbs at night here

⸻

Upper Body Days (Moderate Carb)

  • Protein: 180g

  • Carbs: 180–200g

  • Fats: 50–60g

  • Calories: ~2000

⸻

Rest Days (Lower Carb)

  • Protein: 180g

  • Carbs: 160–180g

  • Fats: 60–70g

  • Calories: ~1800

Additional Notes:

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

  • Protein options: Chicken, salmon, with fish, steak, turkey

  • Nutrient dense foods is the goal. Complex carbs are best!

  • Cook with avocado oil or olive

  • Hydrate!!!! Shoot for 1 gallon water per day/electrolytes***

  • 8 hrs of sleep daily

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

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬