45 Day Plan Instructions
MP45 Day by Day Plan Instructions
\\ Read the instructions first
Make sure you read the nutrition and training principles rst. If you don’t understand the why behind what you’re doing, you will be at a disadvantage. Psychologically speaking, your brain needs compelling reasons in order to stay committed. If you don’t know why something will result in progress, you’ll quit at the first sign of a plateau or trouble. So if you want these 45 days to be effective, it’s in your best interest to read through it and fortify the neurological connections. Perception will control how easy or difficult an activity is.
Follow the guide below as a sample to give you ideas only. Obviously, it will probably not be feasible for you to eat those exact foods, but understand the premise behind it. I give you lots of variety so you have no excuse that you can’t afford to eat healthy, or that you eat out on business or in a cafeteria! The foods are a sample of meals I eat throughout the week with the right amount of carbs/protein/fat, called macronutrients. You are to eat meals that are similar in macronutrient pro le (the ratio of carbs to fats to protein) and glycemic index (how fast that food gets absorbed, per the GI scale). These are the two critical tenets to follow in the meal plan. Adjust it according to your body weight, but do not limit yourself on the portions regarding the amount of green vegetables and salad you want.
In the day-by-day plan, the nutritional plan is based on a 180 lb. active male. Therefore, when calculating portion sizes you are to divide your weight by 180 pounds and multiply that number by the amount of carbs/protein/fat described in the plan to calculate your proper portion size; i.e. – If you weigh 120 pounds, you will do:
(120/180) * 40g carbs from oatmeal = 26.67g carbs from oatmeal)
I want you to be less concerned with the portion sizes though and more focused on the types of foods. The types of foods are far more important than the amount of calories due to hormones, as you’ve learned in the Nutrition PDF. Moreover, be more cognizant of your carb count than protein count. The protein has less of an impact on gaining body fat, so it is better to over-eat on protein than carbs or fats.
Please check out a very simple meal plan budget that is more cost-effective. It will be a lot more basic and bland, but certainly easier and more cost-effective to follow.
\\ Cardiovascular Training
Cardio is very effective at burning fat, if done the right way (high intensity as opposed to steady-state); and cardio makes your heart more efficient at pumping blood to the muscles and receiving oxygen.
I’ve included many types of cardio workouts that are to be used as a guide. You will be doing a lot of running because it burns far more calories than any other cardio exercise as your whole body is in motion while using your core to stabilize your body. I’ve included stair workouts as well which are my favorite types of workouts. If you don’t live in an apartment complex or have a stadium nearby to use, then use the Stairmaster at your gym to get a similar effect or substitute it with incline hills or incline treadmill runs. The best times to do cardio is when your glycogen is depleted which would be first thing in the morning, or directly after your weight training workout.
\\ Resistance Training
The more muscle you have, the more maintenance your body requires, meaning that it requires more calories to run efficiently. When your muscle fibers tear, your body uses calories to repair those muscles to make them grow back and then puts on added muscle as part of continually improving itself to adapt to the trauma you presented it with. I can’t begin to describe how important super-setting and drop setting is for muscle growth and fat burning in one simultaneous movement. Always keep a balanced, proper stance while performing the exercises. Refer to the Part 2 Training submenu where you can access all of the different exercises on video, which are all separated by body part. As always, our recommendation is to upgrade your account to the MP45 Video Library Walkthrough where one of our MP45 trainers will actually walk you through every single day on video exactly how to do MP45.
\\ Basic Training References
Keep all workouts under an hour as anything more than this will actually decrease testosterone, a hormone responsible for muscle-building and fat burning and will increase cortisol, a stress-induced hormone responsible for muscle-wasting, or catabolism, and fat storage. If you keep going over an hour, cut down your warm-ups, drop off one set per exercise, and save your cardio for a separate time of the day.
Make sure that from weight training session to session, you increase the weight or rep amount from your previous session; and when running, you try to increase your speed from last run. Log your performance in a book, so you keep track of how much weight you are lifting and how fast you are running. We have also included activity tracking sheets at the end of each day for you to record your progress.
Warm-Up Sets – These are sets at a light weight and do not come close to failure. They are not a struggle to complete, but instead, are merely to produce ushing. For each successive warm up set make sure you increase the weight. Warm-up sets are necessary to loosen up the muscles and lubricate the joints, and are used to prevent injury.
Supersets – These are 2 sets done one after the other without any break or rest in between.
Circuit – These are 3 or more sets done one after another in succession without any rest or
break in between.
Intensity set – These are your working sets that you will perform after you have warmed up properly. During an intensity set, you will choose a weight that you are practically struggling with ]to get to the desired rep range you want, and reaching failure on the last rep depicted. The last rep should be one that equates to complete failure, meaning you can’t lift that desired weight for another rep immediately after the previous rep. An intensity set will usually also require a form of an all-out set such as a drop set, strip set, forced reps, negatives, rest-pause theory, 5 5 5, giant set, slow and controlled reps, pause contraction reps, peak contraction reps, rep overload, 21s, 10 to 1, and running the rack.
Cardio session – When performing a cardio session, adjust speeds according to your fitness level based on the RPE (Perceived exertion rate as depicted in the training section; 1-10) level we have given you, but it should be one that necessitates you pushing yourself to the upper echelons of those limits.