DIET AND EXERCICES CUSTOMISED PROGRAMM

WORK PLAN

One of the most effective training programs for beginners ,intermediate and advanced is the
full body training program and am going to explain its advantages and the reason for its
selection.

based on a recent American study of twenty-four American football players, where they
measured muscle mass, density, fat percentage, strength, and the percentage of
testosterone and cortisol secretion over the course of applying the program, and they
discovered the following:

- Highly effective in losing fat and doubling the regular and traditional programs like split
workout

- When you work all your muscles on an almost daily basis, they find that the metabolism
rates in all the muscles of the body rise every day, and thus lose more fat.

- The ratio of testosterone to cortisol in the split workout program is lower than the ratio of
testosterone to cortisol in the full body training program which causes more of Gaining
muscles than the split workout program.

- Gaining more muscle strength.

- We are going to choose 3 days depending on the demand of the customer and every
training day should be followed by a rest day to get as much muscle recovery as possible.

- In this program we must know the effective weight (The weight that allows you to gain more
muscles if you train with).

- And in order to do that we must measure his RM (the weight that he couldn’t do more than
1 rep with)

- The RM should be mesured only on the basic exercises like dead lift, squat, bench press
,cable pull up in order to know the power of our customer so we can customized his training
weights, sets and reps in each exercise.

- Build more muscle and lose a certain amount of fat.

- Our training program depends on diversification in terms of training intensity, type of

exercises and sessions, and rest time between sessions and exercises

Our training program is very accurate in terms of gaining more strength, by trying to gradually
increase the weights using few reps and relatively high weights.

- We also try to gain more resistance and endurance through high repetitions and medium
weights.

- Our training program also focuses on giving focus to the big muscles without diminishing
the small ones, each will take priority according to its size.

- It is also possible to replace the exercises with others that perform the same biomechanical
function, according to the client’s ability, physical structure, and genetic susceptibility.

- after 4 weeks we can get into doing more techniques like super set ,drop set,giant set ...ect
in order to creat more instability to the muscles so we get more results.
Notes:

8 minutes of warm-up movements to heat all joints and ligaments well.

The rest between exercises is 2 min,

The rest between sets is from 45 sec to 1min and half in the exercise that contains more than
10 reps,and from 1min and a half to 2 min on the exercise that contain reps less than 10.

I recommended to drink water between each set and another .

The 3 day full body program plan for the first 12 weeks:

The first day

Exercise Sets and reps why we choose it

Squat jumps are a great

exercise to strengthen
gastrocnemius and soleus
1set x 25rep muscles while also
Barbell Ankle Hop Using 20% of RM strengthening the glutes,
quads and hamstrings.
great for building strength in
the legs, especially if you're a
beginner to the squat. The
angled machine has you in a
5x10-15 standing position, safely
Hack squat Using 60% of RM supporting the weight while
you rely on your legs to drive
the movement.
increase strength, helping
with all lower body
Calf raises 1 to failure movements, injury
prevention and running
speed.
2x8-12 So effective in building
Reverse barbell rows Using 70% of RM strength in the back,
shoulders, arms, and core
 exercise increases strength
throughout the entire back,
DB rows with neutral grip 1x8-10 biceps, forearms, and
Using 70% of RM shoulders while creating
balance on each side of the
body

we target more of the lower

lats since his upper arms are
1x25 closer to his body, and he
Reverse grip lat pulldown Using 50% of RM will also pull more with his
biceps, which allows him to
train with more weights

allow you to focus more on

your upper-chest muscles
Incline Plyo pushups 1xfailure and create more explosive
power

exercise that helps develop

Smith machine bench press 1x25 pushing power that carries
throw Using 50% of RM over to the traditional bench
press.
It is a unilateral movement,
which helps improve his
1x6-8 form and correct muscle
DB bench press Using 80% of RM imbalances. In comparison, a
barbell could make his work
one side of his chest more
than the other, but the DB
press corrects that possible
mistake
builds muscle in the
shoulders, triceps, biceps
2x6-8 and upper back. This will
DB shoulders push press Using 80% of RM help to improve his general
and upper body physique.
Each compound exercise
uses many joints and
multiple muscles at once to
execute it, which makes it
more effective at producing
results than an isolation
exercise
When it comes to building
massive biceps and
Rope hammer curl 3x8-10 forearms, rope hammer curl
Using 80% of RM is an effective isolation
workout that targets the
brachialis and
brachioradialis
 a great exercise to isolate his
4x8-10 triceps and to build bigger
Incline overhead extention Using 70% of RM triceps and and to increase
his tricep strength.
Close grip pushups 1xfailure focuses more in the center of
Using body weight the chest and the triceps due
to close hand position.
Ab Pulldown is a great
exercise that targets the
core, particularly the upper
Ab pulldown 1x25 abdominals and serratus
Using body weight muscles. The lower
abdominals and lower back
muscles are activated at the
bottom position of the
exercise.

The second day

Exercise Sets and reps why we choose it

It plays an enormous role in

Neck flexion 1x25 the connection and
stabilization of the cervical
column and the skull
Squat jumps are a great
exercise to strengthen
1set x 25rep gastrocnemius and soleus
Barbell Ankle Hop Using 20% of RM muscles while also
strengthening the glutes,
quads and hamstrings.
is an effective exercise for
5x10-15 strengthening the leg and
squat Using 70% of RM back muscles. It can also
improve core strength.
increase strength, helping
with all lower body
Calf raises 1 to failure movements, injury
Using body weight prevention and running
speed.
1xfailure So effective in building
Behind the body machine Using 60% of RM strength in the back,
pull ups shoulders, arms, and core
 we target more of the lower
lats since his upper arms are
1x25 closer to his body, and he
Reverse grip lat pulldown Using 50% of RM will also pull more with his
biceps, which allows him to
train with more weights
allow you to focus more on
your upper-chest muscles
Incline Plyo pushups 1xfailure and create more explosive
Using body weight power

exercise that helps develop

Smith machine incline bench 1x25 pushing power that carries
press throw Using 50% of RM over to the traditional bench
press.
builds muscle in the
shoulders, triceps, biceps
2x6-8 and upper back. Studies
Standing shoulder press Using 80% of RM have shown that performing
this exercise from a standing
position gives greater
effectiveness and better
results than performing it
from a sitting position.

excellent variation to the

traditional bicep curl. Instead
Spider curl 3x8-10 of a preacher, or
Using 70% of RM concentration curl, the spider
curl achieves full range of
motion, which is vital to build
more muscle and strength.
a great exercise to isolate his
4x10-15 triceps and to build bigger
Incline overhead extention Using 70% of RM triceps and and to increase
his tricep strength.
Close grip barbell bench 4x8-10 improve stability while also
press Using 70% of RM enhancing triceps strength
and hypertrophy
Close grip knees pushups 1xfailure focuses more in the center of
Using body weight the chest and the triceps due
to close hand position.
Ab Pulldown is a great
exercise that targets the
core, particularly the upper
Ab pulldown 1x25 abdominals and serratus
Using body weight muscles. The lower
abdominals and lower back
muscles are activated at the
bottom position of the
exercise.
 The third day

Exercise Sets and reps why we choose it

It plays an enormous role in

Neck flexion 1x25 the connection and
stabilization of the cervical
column and the skull
it works multiple muscle
2x8-12 groups using more than one
Sumo deadlift Using 70% of RM joint. As such, this
movement pattern helps
build functional strength,
which is the type used during
everyday activities such as
lifting things off the ground.
we target more of the lower
lats since his upper arms are
1x25 closer to his body, and he
Reverse grip lat pulldown Using 50% of RM will also pull more with his
biceps, which allows him to
train with more weights
targets the muscles in your
1x25 upper back and the
Machine rows Using 50% of RM latissimus dorsi. This
exercise will help improve
your posture and help
protect your shoulders
Squat jumps are a great
exercise to strengthen
1set x 25rep gastrocnemius and soleus
Barbell Ankle Hop Using 30% of RM muscles while also
strengthening the glutes,
quads and hamstrings.

strengthens the hamstrings

Seated leg curls 6x10-12 and work thigh muscles and
Using 70% of RM calf muscles to support knee
stability
increase strength, helping
Calf raises 1x8-10 with all lower body
Using 80% of RM movements, injury
prevention and running
speed.
exercise that helps develop
Smith machine bench press 1x25 pushing power that carries
throw Using 50% of RM over to the traditional bench
press.
 Resistance band push-ups
are a safe, effective exercise
1×8-12 variation that helps you build
Banded pushup Using 70% of RM essential upper-body and
core strength, master the
correct push-up form, and
ultimately progress to a full-
fledged push-up
works the pectoralis major
2x10-12 muscles, In addition to its
Butterfly with cable Using 70% of RM target, the main pec muscles
It is a great way to add
muscle and define your chest
The rear lateral raise isolates
your rear deltoid. Targeting
Lean away Lateral raises with 2x8-10 this muscle helps to
cable Using 70% of RM strengthen, tone, and
stabilize your shoulders and
upper body. Strong deltoids
help with pressing, pulling,
and overhead movements.
2x6-8 Strong upper back muscles
Machine Reverse Fly Using 80% of RM help balance your shoulder
strength and help protect
your shoulder from injury
1x10-15 creates a deeper stretch on
Incline curl Using 70% of RM the biceps muscle tissue,
due to the increased range of
motion
an effective exercise to build
bulkier arms and upper body
strength. Unlike other triceps
Triceps pushdown 5x20 exercises, this is an isolation
Using 50% of RM exercise. Allowing you to
strain your triceps to
maximum efficiency.

Close grip knees pushups 1xfailure focuses more in the center of

Using body weight the chest and the triceps due
to close hand position.

Ab Pulldown is a great
exercise that targets the
core, particularly the upper
Machine Ab pulldown 2x8-10 abdominals and serratus
Using 20kg muscles. The lower
abdominals and lower back
muscles are activated at the
bottom position of the
exercise.
 Nutrition plan

Client HAMZA ABDERRAHMANE

Height 175 cm
Weight 103
Bodyfat percentage Approximately 35%
Age 28 years old
Goal A good physique - highly motivated to achieve the goal
Package 36 sessions, 3x a week
Reason for joining Never felt he has had the body he deserves with his training and
nutrition efforts
Job activity level sitting in front of a screen from 8.00am to 5.00pm Sunday to thursday.
Current exercise None.
Previous exercise Weight trained intermittently, never with a personal trainer

Injuries No official injuries .

Previous diet experience None .

The first step :

So first of all we are going to calculate the basal metabolic rate (BMR), which is the amount
of energy expended per day at rest depending on the informations that we have

And using one of the most effective and tested methods that I used personally and it had a
tremendous results .

Revised Harris-Benedict Equation:

For men:

BMR = 13.397W + 4.799H - 5.677A + 88.362

For women:

BMR = 9.247W + 3.098H - 4.330A + 447.593

In this case and because we had the percentage of fat we will use the following formula
which is more accurate only if we had fat percentage.

Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
 W is body weight in kg
 H is body height in cm
 A is age
 F is body fat in percentage

In our case we have

approximately 2150 Kcal .
The value obtained from these equations is the estimated number of calories a person can
consume in a day to maintain their body-weight, assuming they remain at rest. This value is
multiplied by an activity factor (generally 1.2-1.95), dependent on a person's typical levels of
exercise .

So whats we are going to do is to multiple our BMR with 1.3 considering that our client's work
is low intensity work (sitting in front of a screen from 8.00am to 6.00pm Sunday to thursday) .

So we have 2150 × 1.3 = 2750 kcal .

The studies shows that the human body can only lose 1 to 2 pounds of fat every week to In order to
keep working effectively and not affect the muscle mass .
The first week am going to let him start with 2350 and see his body reactions its all about
experience and PT expert eye .
And so on if he started losing weight in the rage that we set I will let him do another week with the
same amount of calories. when his body stop losing weight or decreased am going to create a deficit
of 350 Kcal in the second two weeks to keep losing fats and gaining more muscles to get his dream
body .
The third 2 weeks we will take another 200 Kcal to become 1800 kcal .
The 4th 2 WEEKS I will take another 200 and becomes 1600 kcal and tell him to add 20 min of
Medium intensity cardio after one session of weight training .
The 5th 2 weeks we will add another 20 min Medium intensity cardio so he will be doing 2 cardio
sessions after the 2 weight sessions and the last 2 weeks he will be doing a cardio session after every
weight session .
During the entire process am going to let him have a cheat meal every 2 weeks during lunch time to
create instability and help his metabolism, that’s will help him lose more weight and keep his mental
health .

How to devise his calories?

The major of the studies shows that the human body only needs 1 gram of protein to each pound of
muscle weight and about 20% of his BMR fat and the rest will be carbs.
So, the amount of protein will be 90×0.81×2.2= approximately 160 pure grams of protein = 640
kcal
each 1 gram of protein contains 4 kcal
1 gram of carbs contains 4 kcal
1gram of fat contains 9 kcal
fat will be 2350×0.2=470kcal/9=53 grams of fat
carbs will be 2350-470-640 =1250/4=310 grams of carbs.
am going to devise his daily meals into 4 meals every 2-3 hours with snacks.
and I will use Slow-absorbing carbohydrates and healthy unsaturated fats, so as not to cause
a sudden increase in the rate of insulin, and thus hinder the process of building muscle or
burning fat.

the supplements that I recommended the most:

omega 3___ 1000 MG per day in the morning after meal 1.
multivitamin 1 pill after lunch.
vitamin c ___1000 MG one pill in the morning after the first meal.
 Notes:

 This diet changes with the change in calories

 When the calories decrease, we will decrease the amount of carbohydrates.
 We will also replace high-calorie sources with less ones.
 But we cannot change the natural fatty sources because it maintains the efficiency of the glands and
vital organs so it can reduce just because of the reduce of daily calories but it still 20%.
 It also helps stimulate the glands responsible for burning fat such as T3 to work more effectively.
 Any source of carbs or protein can be replaced depending on customer request.
 The distribution of healthy fats is not in the morning and after exercise because it slows down the
absorption of nutrition ,And we want to help the body absorb food quickly to reduce the spread of
the muscle-damaging hormone cortisol, so clean sources rich in fiber that help the process of food
absorption.
 I chose to diversify the sources of carbohydrates and animal and vegetable proteins in order to give
my customer the maximum benefit from each type to give him the best results.

The amounts in this table below are approximate, and one type of food can be replaced with
another according to the customer’s request, and it may change according to several factors
The amounts are in grams and calories in kcaL.

Daily diet plan for HAMZA ABDERRAHMAN: 2350 kcal

Items Calories Protein Carbs fat

3 Egg Whites 52 10.00 0.70 0.20
First meal 1 Eggs Whole 73.50 6.29 0.39 4.97
7:00 am
Sliced Brown bread 233 9.80 40.10 2.50
100g
 150 g Orange Juice 62.50 1.05 13.20 0.15
Subtotal 420.00 27.14 54.39 7.82
Second Basmati Rice (cooked 7.04 50.16 0.76
meal ,boiled) 200g 240
13:00

Chicken Breast 247 45.00 0.00 6.00

(cooked, stewed or
broiled) 150g
Green Beans 100g 31 1.80 7.00 0.10
Subtotal 518.50 53.84 57.16 6.86

Third meal Tuna Canned in 58.00 13.00 0.00 0.50

16:00 Water Drained 50g

Boiled Potato 200g 206.00 3.62 39.04 4.48

Subtotal 264.00 16.62 39.04 4.98

Preeworkout 1 Nescafe 3 in 1 92.40 0.38 16.50 2.63

meal 18:00
1 Banana 151.30 1.85 38.83 0.56
Subtotal 243.70 2.23 55.33 3.19

Fourth meal Beef (cooked, stewed 375.00 37.50 0.00 19.50

21:00 or broiled) 150g
Basmati Rice 240.00 7.04 50.16 0.76
(cooked, boiled)
200g
Broccoli 100g 34.00 2.82 6.64 0.37
Subtotal 649.00 47.36 56.80 20.63

Snack 2:00 Almonds 15g 86 3.19 2.96 7.60

Subtotal 86 3.19 2.96 7.60
Daily total 2369.40 157.88 307.68 51.58

If we took an example of 2000 kcal diet it would be like that

 20% fat = 400/9=45 g

 The amount of protein still 160 g
 Carbs = 2000-160×9-400=960/4=240G
 So our new diet plan will be like that:
Daily diet plan for HAMZA ABDERRAHMAN: 2000 kcal

Items Calories Protein Carbs fat

3 Egg Whites 52 10.00 0.70 0.20
First meal 1 Eggs Whole 73.50 6.29 0.39 4.97
7:00 am
Sliced Brown bread 163.10 6.86 28.07 1.75
70g
150 g Orange Juice 62.50 1.05 13.20 0.15
Subtotal 350.10 24.20 42.36 7.07
SNACK 50 g Serious Mass 187.50 7.50 42.00 0.50
10:00 am
Subtotal 187.50 7.50 42.00 0.50

Second Basmati Rice (cooked 5.98 42.64 0.65

meal ,boiled) 170g 204.00
13:00

Chicken Breast 247 45.00 0.00 6.00

(cooked, stewed or
broiled) 150g
Green Beans 100g 31 1.80 7.00 0.10
Subtotal 482.50 52.78 49.64 6.75

Third meal Tuna Canned in 58.00 13.00 0.00 0.50

16:00 Water Drained 50g

Boiled Potato 150g 154.50 2.71 29.28 3.36

Subtotal 212.50 15.71 29.28 3.86

Preeworkout 1 Nescafe 3 in 1 92.40 0.38 16.50 2.63

meal 18:00
1 Apple 52.00 0.26 13.81 0.17
Subtotal 144.40 0.64 30.31 2.80

Fourth meal Beef Ground 10% 321.00 40.50 0.00 15.00

21:00 (cooked ,stewed or
broiled) 150 g
Basmati Rice 5.98 42.64 0.65
(cooked, boiled) 204.00
170g
Broccoli 100g 34.00 2.82 6.64 0.37
Subtotal 649.00 47.36 56.80 20.63

Snack 22:00 Almonds 15g 86 3.19 2.96 7.60

Subtotal 86 3.19 2.96 7.60
Daily total 2022.70 153.32 245.83 44.60