FIGHTER PHYSIQUE PROGRAM

THE SIMPLEST AND EFFICIENT WEIGHT LOSS PROGRAM

THAT WILL HELP YOU SHRRED THE FAT AND
BUILD A STRONG AND ATHLETIC PHYSIQUE
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Disclaimer and/or Legal Notices

First of all, I’m not a doctor so the information contained in this product is
by no means meant to be taken as medical advice. Furthermore, the
information provided in this book is for educational purposes only.

The information presented to you in this book is based off of the personal
experiences of the authors, as well as from current research and data.

The advice and tips given in this course are meant for healthy adults only.
Before performing anything stated in this product, you should consult your
physician to ensure the information provided is appropriate for your
individual circumstances.

If you have any health issues or pre-existing conditions, please consult with
your physician before implementing any of the information provided in this
course.

This product is for informational purposes only and the author does not
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 CONTENTS

Chapter 1 - The Fighter Physique Definition ............................................................................…..5

1.1Why to achieve a Fighter Physique …….. ........................ ...............................................................8

Chapter 2-Build a Lean, Strong and Athletic physique...... .................................................. 13

2.1 Build Strong Physique ...................................................................................................................... 15

2.2 Training for Strong & Dense Muscle ........................................................................................... 15

2.3 Nutrition for shredding the fat and gain muscle................................................................... 16

2.4 Cardio Routines for endurance and fat loss ........................................................................... 16

Chapter 3 – Win the fight by mastering a Calorie Deficit ................................................. 18

Chapter 4 – Fighter Physique meal plan................................................................................... 26

Calculating Your Macros ........................................................................................................................ 28

Step 1 – Determine Your Maintenance Level Calories ...............................................................28

Step 2 – Set Your Calorie Intake........................................................................................................... 29

Step 3 – Set Your Protein Intake ............................................................................................. …29

Step 4 – Set Your Fat Intake...................................................................................................... 30

Step 5 – Set Your Carb Intake................................................................................................... 30

Creating the Meal Plan ................................................................................................................... 31

Example Meal Plan for 180-lb male ...................................................................................... 35

Refeed Days .......................................................................................................................................... 36

Example Refeed Meal Plan for 180 lb male ....................................................................... 37

Weekly Schedule ................................................................................................................................ 38

Faster Fat Loss .................................................................................................................................... 39
Getting to 7-8% body fat (Warrior Condition)................................................................. 40

Slow cut Plan........................................................................................................................................ 41

Chapter 5- Flexible Dieting ..................................................................................................... 42

Fitting Dessert into your meal plan ........................................................................................... 43

Example Meal Plan for 180-lb male with dessert ................................................................ 43

What about alcohol? ......................................................................................................................... 44

Get out of the “binge drinking” mentality........................................................................... 45

Developing this “sober presence” .......................................................................................... 48

Fitting Alcohol into your meal plan....................................................................................... 49

Chapter 6 – Fighters Training Routines...................................................................................... 50
The Key to Developing the Fighter Physique ............................................ 51

Fighter Training Routine....................................................................................... 51

Workout 1 – Pull Workout............................................................................................... 52

Workout 2 –Leg Workout.................................................................................... 52

Workout 3- Chest & Triceps ................................................................................................... 52

Chapter 7- Cardio Routine for Fat Loss ........................................................................................... 58

Say No to Cardio? ............................................................................................................................... 58

The Fat Loss Advantage of Cardio .............................................................................................. 59

Too much of a good thing .......................................................................................................... 60

Putting Cardio into Perspective .............................................................................................. 60

Why Cardio Should Be Used ..................................................................................................... 61

Warrior Physique Cardio Recommendations ................................................................... 62

Warrior Physique Cardio Workout ............................................................................................ 63 1.)

Treadmill Interval Pyramid ............................................................................................... 63 2.)

Steady State Cardio................................................................................................................ 64

Walking for Cardio........................................................................................................................ 65

Chapter 8 - Moving to Maintenance .................................................................................. 67

Adjusting calories and macros to maintenance .................................................................... 67
Increasing calories from protein, fats and carbs ............................................................. 68
Maintenance Nutrition Plan .......................................................................................................... 69
Chapter 9- Fighter Physique
70 Conclusion (The Beginning) .......................................................................................................... 73