Workout and Nutrition Prep

Table of Contents

Workout and Nutrition Prep

Here are the routines to learn for warming up, cooling down, and recovery after your workouts. The chart shows you the pattern for carb cycling in relation to your workouts. Be sure to download the Fitness Manual and Nutrition Manual, or print it out for reference if you wish.

Dynamic Warm-Up

Stretching Routine

Foam Rolling

Carb Cycling + Fitness

There are 4 different phases or blocks of this program and each lasts 2 weeks long. That means, for 2 weeks, you will maintain the same pattern of eating in relation to high- and low-carb days. Then once that block ends, the patterned ratio of hig...

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