My fitness protocol

protocol.md

Fitness Protocol

Quarterly Goals

1. Q1 (October - December) & Q4 (July - September): Focus on hypertrophy
2. Q2 (January - March) & Q3 (April - June): Focus on maximal fat loss

Workout Plan

Q1 & Q4: Hypertrophy Focus

Day 1: Upper Body Hypertrophy & Aerobic Capacity

1. Upper body hypertrophy workout (using lower rep ranges, around 6-12 reps)
2. Steady-state cardio - 20-30 minutes (e.g., brisk walking, cycling, or swimming)

Day 2: Lower Body Hypertrophy & Core

1. Lower body hypertrophy workout (using lower rep ranges, around 6-12 reps)
2. Core exercises (e.g., plank variations, Russian twists, leg raises)

Day 3: Full Body Circuit & Anaerobic Capacity (lighter weights, higher reps)

1. Full body circuit workout (higher rep ranges around 12-15)
   • Jumping jacks (warm-up)
   • Bodyweight squats
   • Push-ups (can be modified on knees if needed)
   • Resistance band bent-over rows
   • High knees
   • Plank (on elbows or hands)
   • Alternating reverse lunges
   • Bicycle crunches
   • Standing long jump
   • Resistance band shoulder press
   • Mountain climbers
   • Resistance band bicep curls
2. High-Intensity Interval Training (HIIT)

• 20s on, 40s off
• 6 min total

Day 4: Skill & Technique

1. Choose a sport or activity (e.g., martial arts, dancing, tennis) - 45-60 minutes
2. Long walk (60 min zone 2)

Q2-Q3:

Tuesday - Upper Body Circuit

Warm-up: 5-10 minutes of dynamic stretching and light cardio exercises

Workout: 45 on, 15 off with 1 minute reset Progression: rest between sets goes down to 30s; between exercises disappears

1. Push-ups
2. Resistance band rows
3. Resistance band bicep curls
4. Resistance band tricep extensions
5. Resistance band shoulder press
6. Leg Raises
7. Russian Twists

Wednesday - High-Intensity Interval Training (HIIT)

Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.)

Anaerobic Capacity: Perform 6 rounds of 20 seconds all-out max heart rate exercises (e.g., sprinting, burpees, or jumping lunges) followed by 40 seconds of rest. Total time: 6 minutes.

Maximal Aerobic Capacity Training: Perform a continuous high-intensity aerobic exercise like running, cycling, or rowing for 15-20 minutes at 80-90% of your maximum heart rate. Maintain a steady pace throughout the exercise.

Cool-down: 5 minutes of light stretching.

Thursday - Rest/LISS

Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.)

LISS Cardio: Perform 20-30 minutes of low-intensity steady-state cardio (e.g., brisk walking, light jogging, or cycling).

Cool-down: 5 minutes of light stretching.

Friday - Lower Body Circuit

Warm-up:

5-10 minutes of dynamic stretching and light cardio exercises

Workout:

1. Bodyweight squats (Superset with Calf Raise)
2. Resistance band deadlifts
3. Jump squats (Superset with Calf Raise)
4. Side lunges
5. Single Leg Deadlift
6. Reverse Lunges
7. Bicycle crunches

Saturday - Weightlifting

Upper body hypertrophy

Sunday - Weightlifting

Lower body hypertrophy

Nutrition Plan

Q1 & Q4: Hypertrophy Focus

1. Maintenance calories: Approximately 2,075 kcal/day
2. Caloric surplus: Add 200-300 kcal to maintenance calories (2,275-2,375 kcal/day)
3. Macronutrient targets:
   • Protein: 1.6-2.2 g per kg of body weight (112-154 g of protein per day)
   • Fat: 0.8-1.0 g per kg of body weight (56-70 g of fat per day)
   • Carbohydrates: Fill the remaining calories with carbohydrates (approx. 255-325 g per day)

Q2 & Q3: Maximal Fat Loss Focus

1. Maintenance calories: Approximately 2,075 kcal/day
2. Caloric deficit: Reduce maintenance calories by 20-25% (1,660-1,725 kcal/day)
3. Macronutrient targets: preferred keto