Amtrap Goal Analysis

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Goal
To reduce body fat, increase muscle mass, maximize strength and acquire an acceptable level of flexibility.

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
*
Squat 5x5
Flat bench press 5x5
Pull ups 4xAMRAP
**


Rest
*
Squat 5x5
Standing overhead press 5x5
Deadlift 1x5
Pull ups 4xAMRAP


Rest
*
Squat 5x5
Flat Bench press 5x5
Pull ups 4xAMRAP
**
Rest

* each workout begins with a 5 minute jog on the treadmill followed by dynamic
stretches to reduce risk of injury.

** post workout will feature static stretches to increase flexibility and further reduce risks of injury.

- I will begin the workout by using a weight I can comfortably lift for each movement for all 5 sets, if I can successfully complete my assigned sets …show more content…

Using a basic 5x5 to complete a set is a very effective way to achieve my goal. The AMRAP (as many reps as possible) aspect is for exercises that don’t require artificial weight, such as pull-ups. The AMRAP aspect allows you to do as many reps for that exercise as possible. It is highly effective for; pull-ups, push-ups and sit-ups.

My Nutrition Plan

Day 1

Breakfast - a smoothie is a great way to start off the day. 1 and a half cups of Greek yogurt blended with a preferred berry of choice (in this case blueberry). Mix these with a 2-3 eggs and blend. You can also add banana or granola for extra flavour or texture.
Snack 1 - An apple
Lunch - Lettuce Burgers are a good way to hit many food groups at once. This specific recipe will include lettuce as buns, ground beef, tomato, red onion, pickles and mayonnaise.
Dinner -steak, broccoli and rice served to proper portion (more greens, less meat).
Snack 2 - Cucumbers and carrots.

Day …show more content…

An excellent source of protein and the tomato reduces the chance of heart disease due to the antioxidant found inside called lycopene.
Snack 1 is a simple and healthy snack to give energy without spiking blood sugar levels and preventing a crash.
Lunch is a good source of protein and can help lower cholesterol levels. Grapes are tasty and help with blood pressure and although containing a number of natural sugar can help prevent diabetes.
Dinner is filled with micronutrients and vitamins as well as protein and the pasta allows for a tasty mixture and can go with any desired vegetables.
Snack 2 was just a quick snack meant to be quick and easy, cheese is a good source of calcium and a banana is a great source of fiber.

Day 3

In day 3 I decided to go with a good old fashioned bowl of cereal. In this nutrition guide, I used skim milk to lower calories while retaining all nutritious value. Fiber one is a major source of fiber and contains very little sodium and sugar and is an excellent cereal choice.
Snack 1 is just a plain and simple handful of tasty micronutrients as well as high quality

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