Are you tired of Fitness advice and YouTube videos

about getting fit? YouTubers secret intention is to

profit from you. They get you hooked to their videos by
using there charisma and offering incomplete
information. That keeps you waiting for the next
video. That is good for them to create a following,
make sales of their programs and products.

This document exists because I was tired of infinite

amount of YouTube fitness videos. The stream of videos
can become addictive. You can develop a need for new
knowledge every day. There will never be completion
and Youtubers take advantage of that to generate their
income. But that Thirst for knowledge is over. This
summarizes most of the information available for mens
fitness.

This plan combines the best advices (IMO) from YouTube

channels and people with different points of views on
fitness. After trying them this is what I found most
useful for a guy who just want to get fit in a safe
way, cheaply and time efficient.

Some YouTube channels, people, and things I studied;

Kinobody Musclebuilding.com
Scooby workshop AlphaM
AthleanX The Rock
Eliot Hulse Terry Crews
CT Fletcher Arnold and
Six pack shortcuts countless celebrities
The Hodge twins

 Diet plan for a 5 day split work out

Safe fitness without investing too much money or

time
The 5day split work out and diet plan that I proposed is designed
for people who just want to safely look well and feel great with money and
time efficiency in mind. Working out early is recommended but not required.
Just know that some researchers believe that going to work out without having
breakfast burns fat easier.

Adapt to this plan slowly. Take your time. Change can be very
stressful. Take two weeks if necessary. The best way adapt to this plan and
stay adapted is to plan ahead. Plan your groceries and manage your time.

All you need is:

- Discipline
- $19/month gym subscription or decent equipment
- 59mins or less a day for working out
- 20mins or less for preparing meals and supplements.
- $59/month in proteins and supplements (find cheap ingredients do
not buy fancy jars from expensive brands if you dont have to. Check
bulksupplents, Costco, Amazon, Sams club, etc. Try to avoid too many
artificial ingredients and some chemicals with not enough research
done.
- $x.00/month in groceries you already need to buy.
- Adapt to the changes in diet.
- Monitor your anxiety/ stress levels. Super important for your
physique. Causes of stress and anxiety could be lack of sleep, too
much work, toxic people and relationships, financial problems,
procrastination, eating poorly, environment with too much noise,
working out too much, changing life routines too quickly,
intolerance to some nutrients such as lactose, whey, eggs, garlic,
peanuts, not drinking enough water etc.

Some trainers and body builders can say that this workout is too
high volume. It is designed for me and I have my special needs, such as
paying special attention to my calves, etc. as you adapt to this
routine you will need to modify as need it. Check YouTube videos on
imbalances, good form, good posture, and how to do the exercises safely.

I recommend beginners should only perform 70-80% of the workouts

the first 30days. They should focus in form and learning the exercises.
They should learn to keep track of their muscle gains and body measures
and diet.

If you gain strength, and become a pro on each exercise but you do
not gain.

With the information you gather the first 2 months on this plan
will help you determine if you need to eat more or eat less. It will
help to determine which particular exercise you can modify or completely
eliminate.
 How to use the information you gather? Regardless if your goals
are lose weight and look muscular or to gain weight and look muscular,
you can only determine what to change only if you track your stats.
Losing muscle weight is due to not eating well or working out too much.
Gaining too much fat is due to not working out enough or eating more
than you are supposed to.

This program is not designed for the bimbos (no offense to

people who like bimbos, and bimbos) that just want to be bigger than life. The
disadvantages of being super big include: having to spend too much on food,
looking fat, not finding shirts and pants that fit, not looking tall, lots of
sweat for doing anything, not safe because of need of using weights that
increase risk of injuries, joint and ligament damage etc. Also, being super
big looks to some people as overcompensating for something, just like a
female (or female related genera) who havent mastered a proper makeup
technique. Not many people can pull off this look. Unless you are The Rock,
or any wrestler, or a bodybuilder competitor, or you generate income by
looking like that, you do not need to look like that. Just use your genetics
and do the best it can do.

You will look your best just with low body fat and enough muscle.
How low your body fat? Just enough you can see your abs and feel great. Some
researchers believe that body fat that is too low can cause stress and other
bad side effects. Your intent is to feel great. That is the only way to become
fit and keep being fit your whole life.

This workout split requires intense caloric intake. Even though

this plan is for cutting weight and maintain muscle, anyone that starts it
and adapt to it will gain muscle if gain muscle is needed or lose body fat if
you need to lose body fat. Remember Quality calories. On weight lifting
days I will be burning around 100-150cals. And the rest days I will burn 150-
200cals. Try not to vary the diet too much between days because consistency is
essential. Add volume with vegetables such as spinach, corn, green beans.
Avoid eating sugar and drinking alcohol. And if that is unavoidable, do it
once a week.

Calculate a -10% caloric intake only for rest days. On your

workout days eat normal. Each person needs particular amounts of calories.

You can check Scooby workshop for nutrition recommendations and

calculations. His workouts are awesome too.

For people that are not Lactose/whey intolerants like me. Feel
free to include whey protein, cheese, Greek yogurt, cottage cheese, milk.

Example of how a day should look:

Time: Food Calories

(approximate)
Break Coffee (before workout) 0cals
fast Fuji apple 75cals
Protein shake (egg white) 110cals (23g P.)
Any morning pre-post supplement
you use
Lunch 1 cup of brown rice 230cals
3 eggs 270cas (18g P.)
1tbs Olive oil 125cals
Tuna/ salmon/ sardine can/ 90-190cals (13g
chicken P.)
2tbs peanut butter 188cals (8g
Any supplement you take at this protein)
time
Dinne 5tbs Pea Protein shake 110cals (24g P.)
r 2tbs cocoa powder 50cals
Vienna sausage 120cals (13g P.)
One pack of oatmeal 160cals.
Any supplement you take at this
time.
Speci Salmon, steak, Popeyes two Eat veggies and
al pieces combo with mashed fruits.
days. potatoes, chipotle bowl with
When double chicken or other
you proteins etc.
have
to
eat
out.

Total calories: 1528-1628. If hungry, snack fruits and nuts (no more
than100-300cals) and drink water. Total protein: 99g or protein.
(Depending on your weight, calculate as

As you see you can be fit with just three meals a day. Some say that
having many meals a days is the only way. There is nothing wrong with
that if you can commit, if when you do it and it works. But that is not
time and money efficient. Also, you will fill miserable if you miss one
of your meals.
 Intermittent fasting and other diet modes have their advantages and
disadvantages. Feel free to try anything. But keep track of the results
and improve when needed. Everyones lifestyle and genetics are
different.

Other supplements I have 7. Creatine (do not take if

experimented with:
1. BCAA (somewhat important)
2. Citruline malate (somewhat
important)
3. Vitamin C (super important,
avoids surplus of oxidants of
working out)
4. Glutamine (somewhat important)
5. L-arginine: (just when going
out, for that popping vein
look, but remember it is an
oxidizer)
6. Pre-workout (beta alanine, not
too important)
bloating occurs, hydrochloride
is less bloating) (good gains
but risks kidneys, go to
doctor for checkups.
8. ZMA: (important if zinc
deficient)
9. Omega 3 and 6 and others:
(important for recovery etc.)
10. Cytomax by Cytosport:
(not important, just for leg
days and you want to feel less
burn while working out)
11. Good fiber: (important
working out can produce stress
hormones, constipates most
people)
12. Taurine (works for some)

How to motivate yourself to work out? Use your brains reward system.
Working out is a habit. If you link this habit to a negative response it
will be hard for you to get motivated. It you link this habit to
something positive, you will be golden. A good thing to do if you have
the money is to get a nice massage after every workout for the first two
weeks. This will link working out to something you enjoy. Your body will
feel like working out just because wait for it it linked the habit to
a positive reward. Find other ways to do that. Your brain is super
creative and always has the answer. If you dont work out because you
are depressed or have other problems, I recommend talking to a health
care professional. It does help.

Remember that this workout and nutrition does not need to be perfect. If
you miss a day, do what you were supposed to do the next day. If you eat
too much at first do not worry. Just drink more water next time. If you
eat less, no worries, be happy. If you dont have the money for the
supplements, try to eat things like more egg whites. And always do the
best you can and as safely as you can. Do not risk your body doing
exercises that tax your joints etc. That risk is not worth it. And sleep
as much as you can.

Enjoy life.

 This is the work out plan:

1. LEGS ( do not exaggerate in weight, do enough just for testosterone boost you
can easily over develop your legs )

1. "Warm up deadlifts" low weight with the shrug bar

1. Calf machine. Intense.
a. Squat machine
a. Hamstring stretch. Low weight Romanian deadlifts
a. Stretch front quads.
a. Weak groups. Open and close the legs/ and other machines.
a. lounges
a. Abs: 3 supersets of
i. Arms-high partial sit-up
i. The scissors
i. Planks

2. CHEST:

a 5mins warm up in bike.
a Dumbbell or barbell bench press press/pushups superset. 6 warm up reps. Then 3 sets
of 10-12 reps at max. Super-set it with pushups till failure. Rest enough after each
super set.
b
a Decline bench-press/ pushups. 3 sets
a Cable flies: AthleanX version.
a Abs (SUPERSET)
i. Medicine ball seated knee tuck
i. Leg rises. Floor
i. Side bends.

2. BACK: (needs a band)

a 5 mins warm up in bike.
a Pulldowns: using "hook grip", slow movements, focus attention on the lats. 50% of
max weight. Do the exercises until failure. Rest 60 seconds
i. Wide grip
ii. Underhand
iii. "Wider grip"
iv. Wide grip leaning back
a Mini calf break. Calf machine 3 times till failure. 30 sec rest
b One arm rows: keep elbows at 90 degrees
i. 3x till failure
a Pull ups: Assisted after gone through failure
b Dead-rows (athleanx style)
c Back extensions: 3 sets to fail. BAND to hold a cross pose each rep
d Abs:
i. Planks
i. Side plank.
i. The scissors

3. REST:

a 15 mins cardio
a Abs: 3 supersets of
i. Ab wheel rollouts
i. Arms-high partial sit-up
i. Horizontal cable wood-chop
i. Half Kneeling chop.
a Stretch
a Internal and external rotation of the shoulders







4. ARMS:


a. 5min warm up rowing machine
a. 5mins with the ropes.
a. Dumbbell curls. Superset with:
b. Dumbbell triceps extensions.
a. Abs (SUPERSET).
i. Planks
i. Side plank.
i. The scissors

a Concentration curls. Superset with:
a Skull crushers.
a CALF
a Triceps kickbacks.
a 2x arm Finisher with cable curls and triceps pull downs. (AthleanX X)
i. OTHER WORKOUT RECOMMENDED: NARROW GRIP BENCH PRESS FOR TRICEPS.

5. SHOULDERS:

a. Bike.5 mins warm up
a. Internal rotation. You know why.
a. External rotation.
a. Incline bench shoulder front raise. Light weight. Do not let the shoulders go
round. Control the weight in the way down.
b. Dumbbell shoulder press. Aim 45 pounds. Do 3 sets to failure. Do not go lower than
90 degrees.
c. CALF = nice rest
d. Lateral raises light weight. 2 set dumbbell, 2 sets cable. Controlled movements.
Stop for 2 seconds on the mid-way. (ATHLEANX)
e. Shoulder eights. You can grab a plate or dumbbell. Slow and controlled.


6. Rest:

a. 15mins cardio
b. Abs (3 EXCERSISES IN EACH SUPERSET)
i. Planks
i. Side plank.
i. The scissors
i. Hanging leg raises
i. Side bends.
ii. Medicine ball seated knee tuck
a Stretch


Aim for 3 sets of 12 on each exercise that is not specified. Try to
always control the movements and never go to fast. Rest as least as
possible. And feel free to modify anything that needs special attention
in your situation.

Twice a month use one of the rest day to actually rest. Also, from time
to time use you rest days to do medium intensity yoga, or Pilates, or
other special activities that you enjoy: swimming, dancing, hiking,
climbing, skating etc.

Good to use app Jefit to track exercises.

 If you want to a three day split: reduce sets to 2 sets till failure.
Combine triceps exercises at the end of chest days, and biceps exercises
at the end of back days. And shoulder with leg day. Be careful with your
rotator cuff since this might tax your shoulder joints just rest your
shoulder enough.