Welcome to the quick start guide, on this page i have provided everything you need to know to get started on your fitness goals. Throughout the years i have read so many articles online, some of which were complete bull and some actually offered a lot of knowledge. When i first started i wish i would have had this article to read because it took me forever to figure out what to do and endless researching and trial and error. Most people online would make you pay for such an article but I'm not gonna charge anything. No one should have to pay to have the general knowledge in how to get started in fitness.

Below i will cover the overview from Training, Nutrition and Supplements. Hopefully by having this article i can help people stop from getting confused so much when it comes to health and fitness. So sit back, relax and learn how to do things the right and researched way.

 

First Up - It All Starts With Nutrition

 

While training is a huge part of getting the results you want, it all starts with the nutrition. A lot of people make nutrition over complicated and while it is very complicated to completely understand. This is when we are going to apply the K.I.S.S principle, your going to see me mention that a lot today on this article but by applying the K.I.S.S principle it will change your life. If you don't know it stands for it stands for "Keep It Simple Stupid". The easier you keep something, the easier you can stick to it, the better results you get and the less stress you have. It can change your life. So nutrition while there is many ways and many calculators to figure out your nutrition i am gonna explain the super simple method to get started that will work with anyone. Remember that the guidelines provided are an estimate and not set in stone so feel free to adjust things if needed or if something does not feel quite right. This will at least get you in the ball park tho.

 

Calculate Your Calories

 

Body Weight X 14-15 = Total Calories (estimated maintenance) 

 

• Male Example: 180lb x 15 = 2,700 Calories

 

• Female Example: 130lb x 14 = 1,820 Calories

 

Now We Factor In Goals

 

Gain Lean Mass

 

Body Weight x 14-15 then add 300-500 calories depending on how fast your want to gain

 

Loose Body Fat

 

Body Weight x 14-15 then subtract 200-300 calories depending on fat loss progress. (always try to be eating as much as possible while still loosing body fat)

 

Generate Your Macros

 

things to remember

Protein has 4 calories per gram

Fat has 9 calories per gram

Carbs also have 4 calories per gram

 

The Formula

Protein = Body Weight x 1-1.5g

Fat = Body Weight x .3 - .5g

Carbs = Remaining Calories Left

 

Male Example: 180lb male (lean mass gain) 3,000 calories

 

P = 180 x 1.25 = 225g (225x4 = 900 Calories)

F = 180 x .45 = 81g (81 x 9 = 729 Calories)

C = Whats left....

 

so for carbs we add the calories of protein and fat (900+729 = 1629) then we take the initial calorie goal (3,000) and subtract 1629 from that. We then get the calories left for carbs (1,371 calories for carbs) then we divide that number by 4 (the amount of calories in one gram of carbs) that gives us 342 grams of carbs.

 

Final Macros For This Guy

180lb male (lean mass gain) 3,000 calories

 

P = 180 x 1.25 = 225g (225x4 = 900 Calories)

F = 180 x .45 = 81g (81 x 9 = 729 Calories)

C = 342g

 

Rest Day Calorie Cycle (optional)

 

Some people i have found in my years of coaching prefer to have the same amount of calories everyday to eat no matter if they train or not and some people i have found like to drop there calories some on rest days so i will include this optional step if you want to do it. We will just take the same guy from above and i will show you how to calculate rest day calories and macros.

 

Macros For This Guy  (rest day)

180lb male (lean mass gain) 3,000 calories

rest day = 300-400 calories less - 2,600 calories

 

P = 180 x 1.25 = 225g (225x4 = 900 Calories) (stays the same on rest days)

F = 180 x .45 = 81g (81 x 9 = 729 Calories) (stays the same on rest days)

C = 342g (342 x 4 = 1,368 calories, we then subtract 400 calories and get 968, then we convert that back into grams by dividing that by 4 and we get 242 grams of carbs.)

 

Rest day macros would then be

2,600 calories

P= 225g

F = 81g

C = 242g

 

(if you wanted to you could subtract half from carbs and fats but i have found most people like to keep there fat at a stable amount through the week. it's your choice tho.)

 

So that wraps up the nutrition part. By now in reading this you should have  a clear understanding of what your macros and calories are, if not then read the above again alright lets move on.

 

Lets Get To The Gym! Develop Your Training Program

 

One problem with the internet is that there are endless workout programs and training systems that you can find. Its so hard to know what you should be doing to get the results you want. I struggled for the longest time with being a program hopper and i never really made any real gains. That was until i took my own advice from what i learned and developed systems that worked for me. Below are my suggestions to get you started on a balanced solid smart training program. Remember this is just a recommendation and you can add other activities in to your training if you like to. This is just gonna get you started on a basic blueprint.

 

Through my years of coaching and training myself i have found the most overall balanced beneficial program is a program where you are training in all rep ranges and using a variety of intensities otherwise known as DUP (Daily Undulating Periodization.) or another option close to that is non-linear periodization. Typically speaking overtime you want to continue to find ways to add more volume to your training and that will equal more results. So the program i have outlined below is a basic non-linear system. This program has many flexibility options and works for the majority of people. Lets get to building your program.

 

How Many Days A Week Do You Want To Train?

Usually i prescribe most people to train at least 4-5 days a week but i know everyone has different time restraints and schedules so i will provide 3 different systems for you to choose from. 

 

• 3 Days A Week

 

• 4 Days A Week

 

• 5 Days A Week

 

• 6 Days A Week

 

3 Days A Week

 

Monday

(Total Body Hypertrophy)

- Squat 4x8

- Bench 4x8

- Deadlift 3x7

- Pull Ups 3 sets

- Crunches 50 reps

 

Wednesday

(Total Body Assistance)

- Leg Ext. 4x10-12

- Leg Curls 4x10-12

- Calf Raises 4x10-12

- Incline DB Press 3x10-12

- Barbell Row 3x10-12

- Seated Shoulder Press 3x10-12

- Shoulder One Arm Side Laterals 3x10-12

- Cable Face Pulls 3x10-12

- Alt. Bicep Curls 3x10-12

- One Arm Tricep Overhead Ext. 3x10-12

- Pike Ups 30 reps

 

Friday

(Total Body Strength)

- Squat 5x5

- Bench 5x5

- Deadlift 3x5

- Pull Ups 3 sets

- Bicycle Crunches 50 reps

 

4 Days A Week

 

Monday

Upper Strength

- Bench 5x5

- BB Row 3x5

- Overhead Barbell Shoulder Press 3x5

- BB Curls 3x5

- BB Shrugs 3x3

- Incline DB Press 2x8

- DB Pullover 2x8

- One Arm Side Laterals 2x8

- Cable Face Pulls 2x12

- Hammer Curls 2x8

- One Arm Tricep Ext 2x8

- Crunches 50 reps

 

Tuesday

Lower Strength

- Squat 5x5

- Deadlift 5x5

- Leg Ext 3x8-10

- Leg Curls 3x8-10

- Calf Raises 3x12

 

 

Thursday

Upper Hypertrophy

- Bench 4x8

- Reverse Grip BB Row 3x8-10

- Seated Arnold Press 3x8-12

- Incline DB Press 3x10-12

- DB Seal Rows 3x10-12

- Shoulder Side Laterals 3x10-12

- DB Upright Row 3x10-12

- Alt DB Curls 3x10-12

- Tricep Push Downs 3x10-12

- Bicycle Crunches 50 reps

 

Friday

Lower Hypertrophy

- Squat 4x8

- Deadlift 4x8

- Leg Ext 3x15-20

- Leg Curls 3x15-20

- Calf Raises 3x20

 

5 Days A Week

 

Monday

Upper Strength

- Bench 5x5

- BB Row 3x5

- Overhead Barbell Shoulder Press 3x5

- BB Curls 3x5

- BB Shrugs 3x3

- Incline DB Press 2x8

- DB Pullover 2x8

- One Arm Side Laterals 2x8

- Cable Face Pulls 2x12

- Hammer Curls 2x8

- One Arm Tricep Ext 2x8

- Crunches 50 reps

 

Tuesday

Lower Strength

- Squat 5x5

- Deadlift 5x5

- Leg Ext 3x8-10

- Leg Curls 3x8-10

- Calf Raises 3x12

 

Wednesday

Push Hypertrophy

- Bench 4x8

- Over Head Shoulder Press 4x8

- Incline DB Press 3x10-12

- Seated Arnold Press 3x10-12

- Shoulder Side Laterals 3x10-12

- Tricep Overhead Ext. 3x10-12

- Tricep Push Downs 3x10-12

 

Thursday

Lower Hypertrophy

- Squat 4x8

- Deadlift 4x8

- Leg Ext 3x15-20

- Leg Curls 3x15-20

- Calf Raises 3x20

 

Friday

Pull Hypertrophy

- Reverse Grip Barbell Row 4x8

- Pull Ups or Rack Chins 4x12

- Cable Pull Downs 3x10-12

- Cable Close Rows 3x10-12

- DB Pull Overs 3x10-12

- Cable Face Pulls 3x10-12

- Rear Delt Fly 3x10-12

- Alt DB Curls 3x10-12

- Alt DB Hammer Curls 3x10-12

 

6 Days A Week

 

Monday

Push Strength

- Bench 5x5

- Over Head Shoulder Press 3x5

- Incline DB Press 3x8

- Seated Arnold Press 3x8

- One Arm Side Laterals 3x8

- One Arm Tricep Overhead Ext. 3x8

- Tricep Push Downs 3x10-12

 

Tuesday

Lower Strength

- Squat 5x5

- Deadlift 5x5

- Leg Ext 3x8-10

- Leg Curls 3x8-10

- Calf Raises 3x12

 

Wednesday

Pull Strength

- Barbell Row 5x5

- One Arm Landmine Rows 3x8

- Barbell Curls 3x5

- Cable Pull Downs 3x8

- Cable Close Rows 3x8

- DB Seal Rows 3x8

- Cable Face Pulls 3x10

- Alt DB Hammer Curls 3x8

 

Thursday

Push Hypertrophy

- Bench 4x8

- Over Head Shoulder Press 4x8

- Incline DB Press 3x10-12

- Seated Arnold Press 3x10-12

- Shoulder Side Laterals 3x10-12

- Tricep Overhead Ext. 3x10-12

- Tricep Push Downs 3x10-12

 

Friday

Lower Hypertrophy

- Squat 4x8

- Deadlift 4x8

- Leg Ext 3x15-20

- Leg Curls 3x15-20

- Calf Raises 3x20

 

Saturday

Pull Hypertrophy

- Reverse Grip Barbell Row 4x8

- Pull Ups or Rack Chins 4x12

- Cable Pull Downs 3x10-12

- Cable Close Rows 3x10-12

- DB Pull Overs 3x10-12

- Cable Face Pulls 3x10-12

- Rear Delt Fly 3x10-12

- Alt DB Curls 3x10-12

- Alt DB Hammer Curls 3x10-12

 

Now of course there are more splits but that should get you started.

 

Part 3 and Least Important - Supplements

 

Now you might already be able to tell that from the title of this section that i am not a huge fan of supplements. I think so much of the supplement industry is a complete scam and just out there to take your money. I'm gonna say this right now, Supplements are only supplements to a diet. You don't need any and you can still have great results. With that said tho i am going to provide you with the supplements i actually do recommend and are very affordable and wont break the bank.

 

• Multi Vitamin - I recommend ON Optimen. Its not very expensive and will cover all your basis. Follow the dosage on the bottle

 

• Fish Oil - I recommend ON Brand Fish Oil. Fish oil i think everyone should be taking, there has been numerous studies showing it's benefits. shoot for 4 grams a day.

 

• Vitamin D3 2000IU - Many of us don't get nearly the sunlight we should as most of us work in offices so i recommend you take 1 capsule a day.

 

• Super B Complex - This can help make sure you cover all your B vitamins which are all very important for metabolism and energy uptake, also can help boost immune system - all of which is what you should want. Follow dosage on bottle

 

• Creatine Monohydrate - The second most researched supplement out there second to caffeine. Everyone should be taking creatine. Take 3-5 grams a day. No loading necessary, you can take whenever you want.

 

• Whey Protein - Not needed by any means but if you have trouble hitting your daily protein numbers you might want to look into it. A good brand is Cellucore Performance Whey.

 

• Carbon Prep Pre Workout By Layne Norton - again this is an optional by highly recommended supp for pre workout. It contains everything including your daily creatine to get you ready to destroy your workout.

 

• Carbon Recover BCAA's By Layne Norton - just like prep this is also optional but this is a great BCAA product and can help you recover greatly from your training sessions. Using Layne's products you will save a ton of money.

 

Thats it! Remember too that you don't need that stuff by any means, but it can be helpful if your budget allows for it.

 

Conclusion

 

So there you have it! This is everything you need to begin your journey to a stronger, leaner, healthier self all for FREE! If you did like what you read though i would greatly appreciate even the smallest donation, you can donate here but don't feel the need to, just thought i would offer the option too.

 

The next thing you can do from here if you want to take your results to the next level is to hire me as your personal coach. My personal clients get the royal treatment of Skype calls, custom programming, and coach check ins. Sometimes a coach is the accountability you need. Click here to submit your FREE consultation and schedule a FREE video consultation to verify if were a good fit for each other. Then we can begin working together. One other thing i ask of you is if you liked this article please click the social media share buttons below so we can continue to grow and expand thanks!

 

Shawn Fausey