overview:

client: Christopher D. Sierra

age:26 years old

weight: 211lbs

height: 5 ft 10 in.

bodyfat%: 20%

fitness goal: strength, size, speed, and overall better health. Gain 3-5lbs of lean athletic muscle.

measurements:

(stats on Trainerize software)

body stats chris

(stats for Body-Spec)

body specstats taken on august 20th, and 22nd, 2016.

Annual training plan:

phase#1-lean muscle gain phase + better fitness

  • august 22nd, 2016 – november 13th, 2016 (12 weeks)

phase#2-lean muscle gain phase + better fitness

  • november 21st, 2016 – february 12th, 2017 (12 weeks)

phase#3-cutting phase p. 1 (lose bodyfat)

  • February 20th, 2017 – may 14th, 2017 (12 weeks)

phase#4-cutting phase p. 2(lose bodyfat)

  • may 22nd, 2017 – august 13th, 2017 (12 weeks)

12 week training program

(insert pics)

training progam 2training progam 1training progam day 1training progam day 2training progam day 3training progam day 4


day 1 – august 22nd, 2016 (monday)

week 1 of 12

kcals/macros:

  • 6xdays@3000kcals@200p/500c/70f (monday-friday & sunday)
  • 1xday@off/no tracking (saturday)

training:

  • (insert trainerize pic)

cardio:

  • (insert trainerize pic)

KISS


day 2 – august 23rd, 2016 (tuesday)

training:

  • (insert trainerize pic)

cardio:

  • (insert trainerize pic)