Sample Diet and Workout Program -

Sample Diet and Workout Program

Monday. Very low in carbs, high in fat, moderate in protein. Workout:

  • 3×12 Barbell Squats
  • 3×10 lifting to the platform with dumbbells
  • 3×12 lunges
  • 3×20 leg press
  • 3×20 rise on your toes

Tuesday. The diet doesn’t change. Workout:

  • 3×10 thrust of the upper block
  • 3×10 incline bench press (head up)
  • 3×10 one-handed dumbbell row
  • 3×12 wide grip seated barbell press
  • 2×10 lifting the bar for biceps while standing
  • 2×10 dips

Wednesday. The diet doesn’t change. Workout: If necessary, 20-30 minutes of medium intensity cardio, no strength training.

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Thursday. Training of all muscle groups, loading with carbohydrates begins immediately after training. Workout:

  • 2×8 Barbell Squats
  • 2×6 deadlift
  • 3×8 seated barbell press
  • 3h8 thrust on the lower block sitting
  • 3×10 shrugs

Friday. No training, refeed. Rule number one is 10 grams of carbs for every kilogram of lean body mass (or 5 grams of carbs for every pound of lean body mass) for 24 hours.

Saturday. Normal diet, no calorie deficit. Workout (on this day you can do a hard workout, since there is enough energy):

  • 5×5 deadlift
  • 4×12 leg press
  • 3×8 incline bench press (head down)
  • 3×8 thrust of the upper block
  • 3×8 press Arnold
  • 3×10 lifting dumbbells for biceps with a hammer grip
  • 3×10 triceps extension on the upper block

Sunday. Back to Monday’s diet, cardio if needed.

Eating and exercising with a moderate calorie deficit

How to eat and exercise for someone with a moderate calorie deficit? Suppose the deficit is 300 calories, the question is whether you need a full loading day in this situation.

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Not urgently needed, but you will still need to change your diet in a couple of weeks.

Changes in hormonal balance in response to diet are similar to those that occur with extreme calorie deficits. The secretion of testosterone decreases and cortisol increases. The metabolism slows down. However, since glycogen stores are not depleted, I recommend only one high-carbohydrate cheat meal to avoid potential fat storage.

Depending on the athlete’s body weight, 200 to 500 grams of carbohydrates are enough to replenish muscle glycogen, increase the secretion of thyroid hormones, as well as the appearance of a general feeling of happiness and harmony with the world.

Changing your calorie intake every few days is a great way to maintain your metabolic rate. A popular pattern is two days on a diet and one day on a carbohydrate load.

Monday. Moderate calorie deficit, 100 to 150 grams of carbs. Workout:

  • 4×10 Barbell Squats
  • 3×10 lunges
  • 3×10 deadlift on straight legs
  • 4×30 rise on toes
  • 3×10 biceps curls
  • 3×10 dips

Tuesday. The Monday diet is repeated. Workout:

  • 3×10 pull-ups
  • 4×10 incline bench press (head up)
  • 4×10 one-handed dumbbell row
  • 4×10 overhead barbell or dumbbell press
  • 3×10 convergence of hands in a crossover
  • 2×10 lifting dumbbells to the sides

Wednesday. You get twice as much carbohydrates, in our example – 200-300 grams. Cut fat in half, no strength training. You can eat a small dessert or a bowl of pasta to replenish your carbohydrate deficit and restore your mental balance.

Thursday. Return to the Monday diet, work on weak body parts. Let’s assume this is the back and chest:

  • 4×10 reduction of hands with dumbbells
  • 15-12-10-8-8 dumbbell bench press head up
  • 3×20 convergence of hands in a crossover
  • 4×10 pull-ups
  • 3×6 deadlift in a power rack
  • 100 Seated Rows

If on Thursday you are not feeling full and full of energy, the diet may be too strict and you need to switch to a two-day / two-day loading regimen.

Friday. Should be a day of rest. Stick to your normal diet and then start over from the beginning.

Recommendations for refeed frequency

Here are some simple guidelines for the frequency of boot days.


  • <8% body fat – refeed every 5 days.
  • 9-19% Fat – Load every 10 days.
  • > 20% body fat – refeed every 14 days.

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  • <20% Fat – Load every 7 days.
  • 20-30% fat – refeed every 10 days.
  • > 30 fat refeed every 14 days.

A warning. I do not believe in a belly holiday for all the money. Even a cheat meal should be all-natural and maybe a little dessert or a serving of fries and steak.

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