Chris’s fitness journey
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)
(stats for Body-Spec)
stats 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)
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)
day 2 – august 23rd, 2016 (tuesday)
training:
- (insert trainerize pic)
cardio:
- (insert trainerize pic)