You are on page 1of 7

JAMES GRAGES

STRENGTH & MUSCLE BUILDING


PROGRAM

TRAINING
NUTRITION
PROGRESS BOOSTING TIPS

YOUR TRANSFORMATION BEGINS NOW!

Sponsored by: Video Trainer Available at:


www.muscleandtness.com/60days
60 DAY FITNESS PLAN

60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5
cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. This program is
everything you need to get you the results you are looking for in just 60 days time. So, what are you
waiting for?

60 / 5 /
LIGHT &
HEAVY
DAYS CYCLES INTENSITY
TRAINING

GETTING STARTED:
PROGRESS BOOSTING TIPS
Refocus your mentality going into the program.

Remind yourself why you are starting this.


Ask yourself: How badly do you want to see results?
Learn to embrace the burn. When you feel you cant push
yourself any further, dig deep!

Add supplements to your training and nutrition.


(Not required for success in this program but can accelerate results.)

BCAAs: Aid in recovery and building lean muscle.

Protein: Convenient option for supplementing your diet. Body


can use the whey protein nutrients faster than whole food
options. Ideal for post-workout nutrition.

Creatine: Taking pre or post workout can help you gain


strength and size.

Glutamine: Another great option for muscle recovery if your


budget allows but also found naturally in foods like chicken,
sh, eggs, and dairy.

Pre-Workout: A performance booster when youre feeling


tired or unmotivated. This supplement is designed to give you
energy, focus, and endurance.

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and
nutrition program. BPI and the contributors do not accept any responsability for injury sustained
as a result of following the advice or suggestions contained within the content of this program.
www.muscleandtness.com/60days
TRAINING CALENDAR
Each 12 day cycle consists of 8 workouts and 4 rest days. Within each cycle, you
will have 1 light workout and 1 heavy workout for each bodypart, totaling 2
workouts per bodypart, per cycle.

A SHOULDERS / TRAPS B BACK / BICEPS / FOREARMS C CHEST / TRICEPS D LEGS

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

A B REST C D REST

1 HEAVY LIGHT HEAVY LIGHT

CYCLE DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

A B REST C D REST
LIGHT HEAVY LIGHT HEAVY

DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

A B REST C D REST

2 HEAVY LIGHT HEAVY LIGHT

CYCLE DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

A B REST C D REST
LIGHT HEAVY LIGHT HEAVY

DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

A B REST C D REST

3 HEAVY LIGHT HEAVY LIGHT


60
CYCLE DAY 31 DAY 32 DAY 33 DAY 34 DAY 35 DAY 36
DAYS
A B REST C D REST
LIGHT HEAVY LIGHT HEAVY

DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

A B REST C D REST

4 HEAVY LIGHT HEAVY LIGHT

CYCLE DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48

A B REST C D REST
LIGHT HEAVY LIGHT HEAVY

DAY 49 DAY 50 DAY 51 DAY 52 DAY 53 DAY 54

A B REST C D REST

5 HEAVY LIGHT HEAVY LIGHT

CYCLE DAY 55 DAY 56 DAY 57 DAY 58 DAY 59 DAY 60

A B REST C D REST
LIGHT HEAVY LIGHT HEAVY

Note: On REST DAYS, ACTIVE REST is recommended. This can include anything from foam rolling, walking, hiking,
yoga, biking, or any other low impact activity of your preference.

DAY 1
KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE
A PROGRAM TO KEEP TRACK OF YOUR PROGRESS.
HEAVY
www.muscleandtness.com/60days
EXERCISE BREAKDOWN

A B

SHOULDERS / TRAPS BACK / BICEPS / FOREARMS


EXERCISE BREAKDOWN

C D

CHEST / TRICEPS LEGS


EXAMPLE MEAL PLAN
Results not only come from a consistent training regimen but also a consistently
balanced diet. In 60 Days to Fit, there's no counting calories or quick xes. You
are getting a solid, manageable plan rich in the macro-nutrients (proteins, fats,
and carbohydrates) that your body needs to maximize muscle gains and mini-
mize fat storage.
Ex. Time: 6:30 AM
MACRO INTAKE CALCULATOR
4 Whole Eggs
MEAL
1
1/2 Cup Oatmeal
1 Cup Blueberries x =
PER POUND
Proteins Fats Carbs Calories 1.5g PROTEIN BODY WEIGHT DAILY AMOUNT
35 26 79 664

Ex. Time: 9:00 AM x =


1 Scoops Whey HD
1/2 2g CARB
PER POUND
BODY WEIGHT DAILY AMOUNT

MEAL 1 Medium Banana


2 8 oz Gatorade
x =
Proteins Fats Carbs Calories
38.5 3 39.5 350 PER POUND
0.5g FAT BODY WEIGHT DAILY AMOUNT

Ex. Time: 12:00 PM Fat Formula:


0.5g fat X Per Pound bodyweight = Daily Amount
4 1/2 oz Chicken Protein Formula:
MEAL 8 oz Potato (cooked) 1.5g protein X per pound bodyweight = Daily Amount

3 3 oz Avocado Carb Formula:


2g carb X Per Pound Bodyweight = Daily Amount
Proteins Fats Carbs Calories
45.5 18 69 620.5

Ex. Time: 3:00 PM


Nutrition Tip:
16 oz Yogurt The amount of water you intake each day is
1/2 Cup Pineapple Chunks just as important as the weights you are
MEAL
4
liting and the food you are consuming.
1 oz Almonds
Stay hydrated with no less than half a
Proteins Fats Carbs Calories gallon to a full gallon of water per day to
34 15 62 519
boost digestion, maintain uids within the
body, and stay energized.
Ex. Time: 6:00 PM
1 Scoop Whey HD
1 Medium Apple Meat Replacements
MEAL
5 Proteins Fats
37.5 3
Carbs
34.5
Calories
305
Lean Steak
Lean Pork
Fish
Turkey
Ex. Time: 9:00 PM
Bison
41/2 oz Turkey Breast (ground)
1 Cup Rice - Brown Vegetables Replacements
MEAL
Asparagus
6 1 Cup Broccoli
Green beans
1 Tablespoon Flax Oil
Spinach
Proteins Fats Carbs Calories Cauliower
34 15 62 519
Eggplant
Ex. Time: 11:00 PM
Romain Salad

11/2 Scoop Whey HD Carb Replacements


1 Tablespoon Peanut Butter Ezekiel bread
MEAL
7 Proteins Fats
41.5 11
Carbs
7.5
Calories
300
Whole-wheat bread
Pita bread
Quinoa
Sweet Potato
Whole Wheat Pasta
TOTAL DAILY INTAKE
Proteins Fats Carbs Calories
275 94 343.5 3286.5
www.muscleandtness.com/60days
SHOPPING LIST
To ensure you are set up for success in this program, we've provided a grocery
list giving you specics on what you should buy to help fuel your body, gain
muscle, and stay on track. Additionally, the supplements recommended to
accelerate your results are also itemized right here for you. No excuses, just
results!

FOOD LIST
Proteins Other Produce & Fruits
Boneless, Skinless Chicken Breast Cucumber
Tuna (water packed) Green or Red Pepper
Fish (salmon, seabass, halibut) Onions
Shrimp Garlic
Extra Lean Ground Beef Tomatoes
Protein Powder Zucchini
Egg Whites or Eggs bananas, apples, grapefruit, peaches,
Ribeye Steaks or Roast strawberries, blueberries, raspberries
Top Round Steaks or Roast (aka Stew Lemons or Limes
Meat, London Broil, Stir Fry)
Beef Tenderloin (aka Filet, Filet Mignon) Condiments & Misc.
Top Loin (NY Strip Steak) Balsamic Vinegar
Eye of Round (Cube Meat, Stew Meat, Chili powder
Bottom Round , 96% LeandGround Mrs. Dash
Round) Steak Sauce
Ground turkey, Turkey Breast Slices or Sugar Free Maple Syrup
cutlets (fresh meat, not deli cuts) Chili Paste
Mustard
Complex Carbs Extracts (vanilla, almond, etc)
Oatmeal (Old Fashioned or Quick Oats) Sea Salt
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Brown Rice SUPPLEMENT LIST
Multigrain Cereal
Whole wheat Pasta AMINOS
Fibrous Carbs
Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliower PRE-WORKOUTS
Celery

Healthy Fats
Peanut Butter
Olive Oil or Saower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Avocado PROTEIN POWDERS
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Greek Yogurt

www.muscleandtness.com/60days