What is the purpose: Build muscle mass and some size. Stimulate every 48 hours. Find a good split that works for you.

Keep it SIMPLE.

Runners Legs

• Squats
• Deadlift
• Calf Raises
• Lunges

Eight effective strength ones

• barbell curls!
• Bench press and / or Dips (declined / inclinded bench)
• Deadlift (make sure form is good)
• Squats
• Overhead press
• Cable pull down
• Cable lateral raise
• Cable face pull with two ropes

Cardio (it is IMPORTANT for fat)

• Progress to 5 one hour sessions a week and about 15k steps per day for Low intensity (so it targets fat – 130 to 140)
• Stair master, walking
• FORMAL Walking is AWESOME. LETS TARGET THIS.
  • 3 mph, and 10% to 15% incline.
  • 140 BPM

• Running is medium to high intensity for me
• 1 mile and 5k full runs
• Incline walking

---

Cardio reference

Most effective exercises reference

Muscles to activate:

• Chest
• Traps
• Shoulders
• Lower Back
• Biceps
• Legs
• Core

Get an app to work on this.

Key Features

• Low inflammation: no alcohol, minimal processed foods, omega-3 rich proteins, olive oil, berries, green tea, nuts.
• Optimized Mediterranean: heavy polyphenol intake (berries, pomegranate, green tea, greens, EVOO).
• Gut health: chia seeds, fermented foods, bone broth.
• Muscle preservation: protein floor met (0.8–1 g per lb bodyweight).
• Meal timing: 3 structured meals + snack → hunger automation.

✅ Foods to Eat (Low-Inflammation Mediterranean)	❌ Foods to Avoid / Limit
Proteins: Salmon, sardines, mackerel, cod, halibut, chicken breast, turkey, Skyr, Greek yogurt, bone broth	Alcohol
Polyphenols: Berries (blueberries, raspberries, blackberries), pomegranate, leafy greens (spinach, kale, arugula, broccoli, Brussels sprouts), herbs/spices (turmeric, ginger, garlic, rosemary, oregano), green tea, matcha, coffee (moderate)	Ultra-processed foods: packaged snacks, candy, fast food
Healthy Fats: Extra virgin olive oil, avocado, walnuts, almonds, chia seeds, flax seeds	Refined carbs: white bread, pastries, regular pasta
Gut Health: Fermented veggies (sauerkraut, kimchi), chia seeds, flax	Sugary drinks: soda, juices, energy drinks
Carbs: Quinoa, farro, brown rice, sweet potato, lentils, beans, chickpeas	Processed meats: bacon, sausage, deli meats
	Excess omega-6 oils: soybean, corn, sunflower, canola (in large amounts)
	Fried foods, heavily processed seed-oil snacks

Meals

Lunch (Protein + Polyphenols + Clean Carbs)

• 6 oz grilled salmon or chicken breast
• 2 cups mixed greens (spinach, kale, arugula, broccoli, Brussels sprouts) with olive oil + lemon
• ½ cup quinoa or 1 small sweet potato
• ½ cup pomegranate or blueberries on the side

---

Office Snack (Skyr + Berries)

• ¾ cup Skyr or unsweetened Greek yogurt (≈20g protein)
• ½–1 cup mixed berries (blueberries, raspberries, blackberries)
• 1 Tbsp chia seeds or flax for fiber + omega-3 boost
• (Optional) sprinkle of walnuts/almonds for crunch

---

Dinner (Light, Anti-Inflammatory)

• 6–7 oz cod, halibut, or chicken breast (lean protein)
• Roasted Brussels sprouts + broccoli with turmeric/garlic
• 2 Tbsp sauerkraut or kimchi (fermented, gut support)
• Drizzle of extra virgin olive oil over veggies
• (Optional carb if needed): ½ cup lentils or chickpeas

---

⚡ This setup:

• Keeps protein high (≈90–100g across these meals + snack).
• Front-loads polyphenols (berries, greens, pomegranate, green tea optional with lunch).
• Supports gut health (fermented foods + chia/flax).
• Minimizes inflammation (no alcohol, processed foods, or seed oils).

Want me to add breakfast (protein shake + green tea) to round this out into your full Titan day plan, or keep it strictly these three eating windows?

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OLD

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Let’s try something new this year.

No calorie counting. I am on 30% stage for 2025 – Journey through the looks

The goal is just to get below 30 %.

The Nine o Clock and Nine Twenty rule

• Biggest Section: Fibrous Carbohydrates
  • Vegetables mostly.
  • https://athleanx.com/carbs
• Second Biggest Section: Protein
• Smallest Section: Starchy Carbs

Don’t trip up! By eating a lot of the most dense carbs

Fibrous Carbohydrates

Starchy

Fibrous

Oatmeal Cream of Wheat Whole Wheat Waffle Whole Wheat Bread Stix Pretzels Banana Brown Rice Cous Cous Applesauce Baked Sweet Potato Red Bliss Potatoes Pasta Salad Angel Hair Pasta Acorn Squash Cereal Peas Fat Free Granola Bar Ritz Crackers Whole Wheat Wrap Cranberry Sauce Saltines Baked Potato Barley Corn Sweet Potato Fries Ziti Whole Wheat Pita Butternut Squash Linguine Jasmine Rice Whole Wheat English Muffin Spaghetti Long Grain Rice Quinoa Spelt Turnips Basmati Rice Oyster Crackers Whole Wheat Bread

Fresh Apple Blueberries Frozen Blueberries Fresh Strawberries Frozen Strawberries Grapefruit Cantaloupe Carrots Red Bell Pepper Slices Celery Slices Lettuce Varieties Edamame Green Bell Peppers Broccoli Tomatoes Fresh Grapes Frozen Grapes Grilled Asparagus Mushrooms Wilted Spinach Squash Navy Beans Lima Beans Black Beans Grilled Eggplant Onions Sun-Dried Tomatoes Green Salad Cucumbers Broccoli Rabe Peach Zucchini Pear Nectarine Plum Banana Dried Apricots Mango Sliced Mixed Berries Steamed Cabbage Sliced Oranges Tangerines Sprouts Kale Collard Greens Kidney Beans Canned Pumpkin Brussel Sprouts Pomegranate Craisins Radishes Fennel Papaya Chili Peppers Grape Tomatoes Black Eyed Peas Scallions Shaved Ginger Pickles

Like I said, a book is judged by it’s cover. For this year – 2025 – I am going to use my looks a lot more to judge how I am doing. It should look like I am a marathon runner. That I am fit.
How I look – my body fat percentage in particular – will reveal what I do.

Cmon, you can be judgemental. It’s good. Look at yourself and be judgemental.

The ARC for this year is going to be something like this:

• Athleanx
• James bond, nick bare, daniel craig
• Alcohol is BAD BAD BAD
• Be ACTIVE, lift weights and run
• Sculpt the shoulders and chest and back
• Portion control. Small meals. More meals.
• Burn the fat, extinguish it. But keep the muscles. They are two different systems.

AthleanX – journey through your body

35% Body Fat

• You are inactive
  • Increase activity level. Don’t go crazy but you have to increase
  • Cardio
• You are going to have to cut back the alcohol
  • It is fooling you – you are a fatass, it takes 2000 calories to get you drunk!
• You are eating a LOT
• Portion control

30% Body Fat <– This is where I am in 2025 SOY

• More activity
• Strength training
  • THIS IS THE MOST IMPORTANT POINT
  • 2x a week
• Foods:
  • Get rid of the shit
  • Get FIBER
  • Get PROTEIN
    • Protein and Fiber will FILL YOU UP

25 % Body Fat

• Now shit becomes VISIBLE
• Increase the weight training
  • 3x weights
• Continue the conditioning and cardio
  • One 60 minute session
• Food
  • Fine tune the food even more
  • Reduce the small calorie leaks like sauces and stuff
  • PLATE DIVISION method:
    • 1/3 is protein
    • 2/3 of the remaining 2/3 is Fibers and Carbs

20 % Body Fat

• Writing in Jan 2025: Review this when you get here in the future
• Commitment to weight training is IMPORTANT
  • Fucking 5x a week!
  • The muscle mass is the only way to get this level of body fat
• Conditioning
  • Cardio will have to become HIIT 2x a week!
• Food
  • Continue refinement.
  • Leaner choices
  • Better whole foods

15 % Body Fat

• NUTRITION

10 % Body Fat

• MEHHHHH

Your thumbs pointing inward!!!!!

• Fix your JOINTs and then your MUSCLES

It’s about the back

MUSLCES: So you have tightness and weakness in both sides.

The muscles are being pulled downward! Chest is tight.

Door stuff

Strenghten the muscles

Use the band, pull the thumbs apart

Then also raise it up.

Macro	Grams	Calories
Protein	185	1600
Fiber	40	500

I focussed on understanding protein last year. I feel like I understand it well. Now I want to focus on fiber. Let’s take a look.

40 grams a day is my target.

Supplements will be about 5grams to 6grams.

=============================================================================
LEGUMES
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Split Peas      | 1 cup (200g)   | ~16g  | 230  | High protein/fiber
Kidney Beans    | 1 cup (175g)   | ~16g  | 225  | Good iron
Lentils         | 1 cup (200g)   |15.5g  | 230  | Red/green/brown
Black Beans     | 1 cup (170g)   | ~15g  | 227  | Latin staple
Pinto Beans     | 1 cup (170g)   | ~15g  | 220  | Refried beans
Chickpeas       | 1 cup (165g)   |12.5g  | 269  | Garbanzo beans
Edamame         | 1 cup (150g)   | ~8g   | 190  | Young soy
Hummus          | 2 Tbsp (30g)   | ~2g   |  70  | Brand varies

=============================================================================
WHOLE GRAINS & GRAIN-BASED
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Low Carb Tort.  | 1 wrap         |5.5g   |  70  | Check label
Barley          | 1 cup (157g)   | ~6g   | 193  | Chewy grain
Whole Wheat P.  | 1 cup (140g)   | ~6g   | 174  | Higher fiber
Quinoa          | 1 cup (185g)   | ~5g   | 222  | Complete prot
Oats (cooked)   | 1 cup (234g)   | ~4g   | 158  | Beta-glucan
Brown Rice      | 1 cup (195g)   |3.5g   | 216  | More fiber
Popcorn (air)   | 3 cups (~24g)  |3.5g   |  90  | Light snack

=============================================================================
VEGETABLES
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Artichoke       | 1 med (120g)   | ~7g   |  60  | Very high fiber
Butternut Sq.   | 1 cup (205g)   | ~7g   |  82  | Great roasted
Broccoli        | 1 cup (156g)   | ~5g   |  55  | Cruciferous
Brussels Spr.   | 1 cup (156g)   | ~4g   |  56  | Can be roasted
Sweet Potato    | 1 med (130g)   | ~4g   | 105  | Eat skin
Carrots         | 1 med (61g)    | ~2g   |  25  | Raw = more fiber
Green Peppers   | 1 cup (92g)    |1.7g   |  24  | High vit C
Cucumbers       | 1 cup (104g)   | ~1g   |  16  | Peel has fiber

=============================================================================
FRUITS
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Raspberries     | 1 cup (123g)   | ~8g   |  64  | Very high fiber
Blackberries    | 1 cup (144g)   |7.6g   |  62  | Antioxidants
Pear (w/ skin)  | 1 med (178g)   |5.5g   | 101  | Mostly in skin
Avocado (½)     | ~100g          | ~5g   | 120  | Healthy fat
Apple (w/ skin) | 1 med (182g)   |4.4g   |  95  | Skin has fiber
Blueberries     | 1 cup (148g)   |3.6g   |  84  | Antioxidants
Dates (2)       | ~48g           |3.2g   | 130  | Very sweet
Strawberries    | 1 cup (152g)   | ~3g   |  49  | High vit C
Orange (med)    | ~131g          | ~3g   |  62  | Pulp fiber
Prunes (5)      | ~50g           | ~3g   | 115  | Laxative effect
Figs (2 fresh)  | ~100g          | ~3g   |  74  | Mild flavor

=============================================================================
NUTS & SEEDS
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Chia Seeds      | 1 Tbsp (12g)   | ~4g   |  70  | Forms gel
Almonds         | 1 oz (28g)     |3.5g   | 164  | Vit E
Pistachios      | 1 oz (28g)     | ~3g   | 159  | Snack
Peanuts         | 1 oz (28g)     |2.4g   | 161  | Legume
Walnuts         | 1 oz (28g)     | ~2g   | 185  | Omega-3
Flax (ground)   | 1 Tbsp (7g)    | ~2g   |  37  | Grind it
Pumpkin Seeds   | 1 oz (28g)     |1.1g   | 158  | Pepitas

=============================================================================
DAIRY & MISC
=============================================================================
Food            | Serving (~g)   | Fiber | Cal  | Notes
----------------|----------------|-------|------|-------------------
Cheese          | 1 oz (28g)     |  0g   | 113  | No fiber

---

================================================================================
Sorted by Cal/gFiber (Lowest → Highest)
================================================================================
Food            | Serving | Fiber | Cal  | Cal/gFiber | Est Caloried
----------------|---------|-------|------|-----------|-------------
Raspberries     |123 g    |  8.0  | 64   |    8.00    |    64.00
Blackberries    |144 g    |  7.6  | 62   |    8.16    |    62.02
Artichoke       |120 g    |  7.0  | 60   |    8.57    |    59.99
Broccoli        |156 g    |  5.0  | 55   |   11.00    |    55.00
Butternut Sq.   |205 g    |  7.0  | 82   |   11.71    |    81.97
Carrots (1 med) | 61 g    |  2.0  | 25   |   12.50    |    25.00
Low Carb Tort.  |   -     |  5.5  | 70   |   12.73    |    70.02
Brussels Spr.   |156 g    |  4.0  | 56   |   14.00    |    56.00
Kidney Beans    |175 g    | 16.0  |225   |   14.06    |   224.96
Green Peppers   | 92 g    |  1.7  | 24   |   14.12    |    23.99
Pinto Beans     |170 g    | 15.0  |220   |   14.67    |   220.05
Lentils         |200 g    |15.5  |230   |   14.84    |   230.02
Black Beans     |170 g    | 15.0  |227   |   15.13    |   226.95
Cucumbers       |104 g    |  1.0  | 16   |   16.00    |    16.00
Strawberries    |152 g    |  3.0  | 49   |   16.33    |    48.99
Chia Seeds      | 12 g    |  4.0  | 70   |   17.50    |    70.00
Pear (w/ skin)  |178 g    |  5.5  |101   |   18.36    |   100.98
Flax (ground)   |  7 g    |  2.0  | 37   |   18.50    |    37.00
Orange (med)    |131 g    |  3.0  | 62   |   20.67    |    62.01
Chickpeas       |165 g    | 12.5  |269   |   21.52    |   269.00
Apple (w/ skin) |182 g    |  4.4  | 95   |   21.59    |    95.00
Blueberries     |148 g    |  3.6  | 84   |   23.33    |    83.99
Edamame         |150 g    |  8.0  |190   |   23.75    |   190.00
Avocado (½)     |100 g    |  5.0  |120   |   24.00    |   120.00
Figs (2 fresh)  |100 g    |  3.0  | 74   |   24.67    |    74.01
Popcorn (air)   | 24 g    |  3.5  | 90   |   25.71    |    90.00
Sweet Potato    |130 g    |  4.0  |105   |   26.25    |   105.00
Hummus          | 30 g    |  2.0  | 70   |   35.00    |    70.00
Prunes (5)      | 50 g    |  3.0  |115   |   38.33    |   114.99
Oats (cooked)   |234 g    |  4.0  |158   |   39.50    |   158.00
Dates (2)       | 48 g    |  3.2  |130   |   40.63    |   130.02
Quinoa          |185 g    |  5.0  |222   |   44.40    |   222.00
Almonds         | 28 g    |  3.5  |164   |   46.86    |   164.01
Pistachios      | 28 g    |  3.0  |159   |   53.00    |   159.00
Brown Rice      |195 g    |  3.5  |216   |   61.71    |   215.99
Peanuts         | 28 g    |  2.4  |161   |   67.08    |   160.99
Walnuts         | 28 g    |  2.0  |185   |   92.50    |   185.00
Pumpkin Seeds   | 28 g    |  1.1  |158   |  143.64    |   158.00

Just go to the gym and do a pull day

Push

• Bench press
• Overhead press
• Incline dumbell press

Pull

• Deadlift
• Barbell
• Curls (hammer and dumbell)
• Pulldowns, facepulls

Legs

• Squats
• Leg curls
• RUNNING

A Linear Progression Based PPL Program for Beginners
by inFitness

Goal is to build the body that looks good in a tshirt

I want to focus on :

• shoulders
• chest
• back

Push / Pull in particular.

https://old.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Resistance training has many forms. I am the most familiar with Strength.

Goal	Reps & Sets	Intensity (Load)	Rest Intervals	Key Benefits

Hypertrophy

6–12 reps for 3–5 sets

65–80% of 1RM

60–90 seconds

– Increased muscle size – Improved body composition – Enhanced aesthetics

Strength

1–6 reps for 3–6 sets

80–95% of 1RM

2–5 minutes

– Maximal force production – Greater neural efficiency – Foundation for all other goals

Endurance

12–20+ reps for 2–4 sets

50–70% of 1RM

30–60 seconds

– Enhanced muscular stamina – Better fatigue resistance – Improved overall work capacity

Power

1–5 reps (heavy) or 6–8 reps (lighter, speed-focus) for 3–5 sets

30–70% (speed-focused), up to 70–90% of 1RM (heavy)

2–5 minutes

– Explosive strength – Fast-twitch fiber development – Improved athletic performance

Stability

8–15 reps for 2–4 sets (often on unstable surfaces or single-leg)

Light–moderate loads

60–90 seconds

– Enhanced core strength – Injury prevention – Improved balance & body awareness