Warrior Book: Jun 02 2014

Set a goal, out work, be consistent and see what you can achieve. The biggest reason people fail to reach there goal, is they are impatient and not consistent, don’t let this be you.


Also a reminder, if you are trying to put on muscle, your focus should be increasing calories week after week that you do not gain weight and if you are trying to lose weight we may need to decrease calories. If you have hit a plateu email me, so I can help you.

New macronutrient protcol at the botttom of the page, please be sure to look at this.

Warrior Nutrition
If you have lost weight and that is your main goal, perfect. If you are looking to gain weight via adding size to your frame, let’s add in 100 calories to this plan. If you are at a sticking point and are looking to lose weight, be sure to DROP or reduce the calories by 100.
Need gains? You now eat 2800 calories
Need weight loss? You now eat 2600 calories
What should you add? Ideally, you would add in 25 grams of protein. Split it throughout all 5 meals, so it’s an additional 5 grams per meal. This allows you to keep your meals similar rather than feeling full and bloated after 1 meal. 
This might be adding in a little more whey protein. Another ounce of chicken. Maybe some egg whites.  However you prefer to do it, that is the best approach. I could drink whey protein all day everyday, so that would be my first choice.
IDEAL TOTAL CALORIES: (180×15=) 2700/day
Caloric layout:
Protein: 203g/day (812 calories/day or ~30%)
Carbs: 303g/day (1212 calories/day or ~45%)
Fat: 75g/day (675 calories/day or ~25%)
812+1212+675 = 2699
Breakfast 7:00 AM
1C Oatmeal 12g protein, 54g carbs, 5g fat
1/2 Scoop Whey (w/ water) 12g protein, 2g carbs, 2g fat
1/2C Blueberries 0g protein, 11g carbs, 0g fat
1 Egg 12g protein, 0g carbs, 10g fat
1/4C Egg Whites 5g protein, 0g carbs, 0g fat
Total 41g protein, 67g carbs, 17g fat

Post-workout 10:00 AM (post workout meal does not need to be set to your post workout meal, this is simply how I have it laid out as I normally workout at 9AM)
1 Scoop Whey 24g protein, 4g carbs, 3g fat
6oz. GreekYogurt 15g protein, 7g carbs, 0g fat
2 Medium Banana’s (approx 236g using food scale without skin) 2g protein, 54g carbs, 1g fat
1 TBSP. Natural Peanut Butter* 4g protein, 3g carbs, 8g fat
Total 45g protein, 68g carbs, 12g fat
*Common store brands that claim natural, are not natural. A natural form of peanut butter should have a small layer of oil at the top that should be mixed in to the peanut butter upon opening.*

Lunch 1:30 PM
5 oz BLSL Chicken Breast 35g protein, 0g carbs, 3g fat
10 oz. Sweet Potatoes 4g protein, 60g carbs, 0g fat
1 Tbsp Extra Virgin Olive Oil (cook chicken with this) 0g protein, 0g carbs, 14g fat
Total 39g protein, 60g carbs, 17g fat

Dinner 5:15 PM
5 oz BLSL Chicken Breast 35g protein, 0g carbs, 3g fat
10 oz. Sweet potatoes 4g protein, 60g carbs, 0g fat
1 Tbsp Extra Virgin Olive Oil (cook chicken with this) 0g protein, 0g carbs, 14g fat
Total 39g protein, 60g carbs, 17g fat

Pre-Bed 8:30PM
1.5C 1% Cottage Cheese 36g protein, 15g carbs, 5g fat
1 Medium Apple (approx 182g using food scale without skin) 0g protein, 25g carbs, 0g fat
1 TBSP. Natural Peanut Butter 4g protein, 3g carbs, 8g fat
Total 40g protein, 43g carbs, 13g fat

(Actual) Total Calories: 2692
Protein 204g (816 calories), Carbs 298g (1192 calories), Fat 76g (684 calories)
If you are getting the hang of macronutients & how to track them, then I would like you to follow the following protocol.
Morning Workouts:
-35% of your daily Carbohydrate intake before and after your workout.
– The remainder 30% spread out throught your last two meals.
Evening workouts:
Breakfast, 15% of your Carbohydrate intake
30% carbohydrate Pre workout & Post workout meal
25% of your carbs spread out throughout the day. 
Food Tip:
Use Greek yougurt at a sour cream subsitute.

To ensure that you are maximizing your performence, you need a proper warm up.  To do so, if you have a goal weight in mind, use 80-80% of that goal weight to start out and increase- 5-10lbs per set.

 Barbell Bench Or Dumbell Bench  5 sets, 3-5 reps. 

 Barbell Row Or Inverted rows 5 sets, 3-5 reps

Push Press, 3 sets, 5-8 reps. 

Sumo High pull, 3 sets-6-10 reps

Chest Dips, 3 sets, 6-10 reps.

Skull crushers, 3 sets, 6-10 reps

Barbell or Dumbell curls, 3 sets, 6-10 reps


AB circuit

12 Plank up downs

20 Leg raises

20 Toe touches 

* all reps are total

Repated 4x

Use the same protocol as Monday to esnure you get a proper warm up. Set your goals high and push your limits, you can do this.

Warm up:

10 High knee hugs

10 Tin soldiers

Quick High Knees

Butt kickers

Lateral lunges

10 scorpians per leg

Squats Or deadlifts – 5 sets, 3-5 reps

Leg press- 5 sets, 3-5 reps


Deadlifts or Squats ( Chose whatever exercise you did not perfom above) 3 sets, 6-10 reps

Cleans- 3 sets, 6-8 reps

Overhead squats- 3 sets, 10 reps

Kettle Bell swings ( Dumbell works fine) – 3 sets, 10 reps

Lunges- 3 sets, 12 reps per leg. 




contrary to popular belief, typical rest days aren’t necessarly the best for recovery. Recent studies show that working muscel group that is sore is best for increased recovery do blood flow, minor stimulation and mobilty. So if your legs are sore, 2-3x a day, do 20-30 reps of squats to help increase recovery.


Now that you got the mind and muscle connection last week, lets put it to use. Cotinue to focus on the muscle you are working and push your limits, you should be reaching close to failure on the last rounds. 

10 Push ups

10 inverted rows

10 Push press

 5 rounds, completed as fast as you can. 


10 Pull ups

10 Sumo High Pull

10 Dips

5 rounds, completed as fast as you can. 



Lower Body day

10 Squats

10 Split Jumps

10 Deadlifts

3 rounds, completed as fast as you can.


10 Cleans

10 Glute bridge

10 Squat Jumps

5 rounds, completed fast as you can.


Rest up, eat your wheaties, drink your stacked bcaa to increase recovery and bring it full force tomorrow. 

Conditioning day. Remeber, today we are trying to finsh are workout as fast as you can, with GOOD form. 


50 total reps Thrusters

100 totals squats

80 total reps Pressing ( Push ups or push press)

30 Sumo High pull


You can complete the reps however you like, 2 reps at time, 10 at a time, just completed the given total. 

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About Your Trainer

Jason Ralya – Warrior Book

As a personal trainer, Jason has trained hundreds of clients. He focuses on each individual person to devise the proper program to ensure they meet and exceed their goals. Jason is also a strength & bodybuilding competitor constantly striving to improve his own physique.

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