Men's 8-Week Strong Foundation: Workout And Meal Plan

Build healthy habits and achieve your training and nutrition goals

This 8-week challenge will completely change the way you train and the way you eat. You will have to promise me one thing though. You will complete this 8-week challenge no matter what. There will be junk food cravings, there will be missed workouts, and you will have to adapt your training and nutrition to your ever-changing lifestyle. The goal is not to be perfect, but to be consistent.

Whether you want to lose weight? Get healthier? Build muscle? Whatever your goal might be, imagine being able to achieve them while eating tasty and healthy meals without looking at the scale? That’s what we will be teaching you.

This 8-week training and nutrition plan will help you build a lifestyle, not a 2-week detox. We created a sustainable workout and meal plans that will help you achieve your goals. This plan was primarily designed for people who are starting their fitness journey, but it can also be adjusted to match your fitness level.

This men's workout plan will be structured as follow:

• Day 1: Push
• Day 2: Pull
• Day 3: Rest
• Day 4: Core & Cardio
• Day 5: Legs
• Day 6: Rest
• Day 7: Rest

This at home men's workout plan will be structured as follow:

• Day 1: Full Body
• Day 2: Rest
• Day 3: Core
• Day 4: Rest
• Day 5: Full Body
• Day 6: Rest
• Day 7: Rest

This men's meal plans will focus on three main goals.

• Fat Loss Meal Plan
  • Caloric Intake: 2166 calories
  • Carbs: 29% - 628 calories - 157g
  • Fat: 37% - 810 calories - 90g
  • Protein: 34% - 728 calories - 182g

• Maintenance Meal Plan
  • Caloric Intake: 2352 calories
  • Carbs: 33% - 772 calories - 193g
  • Fat: 35% - 828 calories - 92g
  • Protein: 32% - 752 calories - 188g

• Muscle Building Meal Plan
  • Caloric Intake: 2613 calories
  • Carbs: 37% - 960 calories - 240g
  • Fat: 32% - 837 calories - 93g
  • Protein: 31% - 816 calories - 204g

We made a free ebook with the detailed meal plans:

This program helps you get a well structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:

• Everyone should aim for the reps indicated and adjust the weights accordingly.
• You may also increase/decrease the number of sets per workout.