N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 6
N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 6
 Unbeatable Mind Copyright
© 2014-2015
by Mark Divine

All rights reserved. No part of this book may be

reproduced in any form or by any electronic or
mechanical means, including information storage
and retrieval systems, without permission in writing
from Mark Divine, except by a reviewer who may
quote brief passages in a review.
MONTH 6

Unbeatable Mind
Nutrition and
Workout Plan

NUTRITION AND WORKOUT PLAN - MONTH 6 4

SO FAR SO good. You should still be eating most of your favorite foods with a much
healthier 50% of your diet so far. Remember our goal of eating 80/20 (80% whole
and healthy foods, 20% still healthy but with some wiggle room).
This month we are going to take a look at our relationship with dairy. If we
lived in a Paleolithic time where milk was not widely processed we would most likely
thrive without this creamy addition to our diet. Some folks believe our need for dairy
diminishes to next to nothing beyond the adolescent years. Some folks live off the
stuff and swear by it. We are not huge fans of it around these parts but do see a need
for it now and then. Commander Divine has been known to throw back and ice cold
glass of Organic Whole Milk on occasion. When you train as hard as Mark and need a
quick fix of protein after a grueling OPWOD, Milk might just be the answer.
What about cheese you ask? Well cheese is lower on the list of healthy choices.
Most , and I mean MOST, cheeses are laden with bad fats, sodium, and processing.
Cheese is not born naturally from an animal and if it were… you wouldn’t want to eat it!
Yogurt is always changing it’s tune and all of the big companies are always trying
to shine a bright healthy light on yogurt. Ultimately yogurt is not a great choice either.
Sorry to break it to you but Greek yogurt is not some miracle yogurt that makes yogurt
healthy. Think processed! If your food is processed it is not a whole food.
Time to cut your cheese, milk, and all dairy intake this month.

Here are a few ways to cut some dairy out of your diet:

1. Use only have the amount of cream in your coffee.

2. Half your portion of cheese on your food. Use a sprinkle as opposed to a
handful.
3. When making mac n cheese, use some salsa or spices to add taste and
cut milk and cheese with rice, soy, or almond milk.
4. Use rice, soy, coconut, or almond milk in your coffee or protein drink or
just use a little creamer and more of the above options.
5. Try not to eat cereal in the morning… not your best option anyway.
6. Use Avocado instead of cheese or sour cream on your burgers, mexican
food, or salads. Ask yourself if you could use Avo as opposed to cheese or
sour cream in any food. I think you will be surprised.

NUTRITION AND WORKOUT PLAN - MONTH 6 5

Here is your homework:
You should be at 50% of your original starting place with your sugar and grains
now. Keep pace with this and get ready for a change next month!

• Your water, fruits, and veggies should have all been upped by ¼ now. Keep
striving for more veggies. This month try and add a veggie to every meal!
• Cut ¼ of your dairy out of your diet this month.
• Please estimate how often you eat these foods in a week. Each serving counts as
one tally mark. You can keep a simple tally on each item net to the group each
night. Print this out and keep next to your

FOOD NAME TIMES PER WEEK

Fast food

Soda

Alcohol

Bread

Pasta

Dairy Products

Oils and butter

Caffeinated products

Protein supplements

Red Meat

Rice

Chips or Crackers

Pizza

Lunch meats, sausages, or cold cuts

Juices

Candy and sweets

NUTRITION AND WORKOUT PLAN - MONTH 6 6

 Cakes, Muffins, Pies

Chicken and Fish

Spoonful’s of Sweetener

Greens

Peppers, onions and garlic

Lettuce and cabbages

Root veggies

Squashes

Citrus

Berries

Apples and pears

Bananas

Exotic Fruits (pineapple, kiwi, coconuts)

Cereals

Eggs

Water

Nuts and beans

Seeds

Condiments

Sauces

Dressings

Add your own food:

Add your own food:

Add your own food:

Add your own food:

NUTRITION AND WORKOUT PLAN - MONTH 6 7

 Month 6 Training Plan (Sprinting)

Hope your legs are feeling strong coming off of the Month 5 Training Plan. In
Lesson 6 we are going to continue to build leg strength by continuing to squat with a
barbell and by introducing sprinting into the equation. High-intensity, interval sprinting
is key in developing strong legs as well as well-rounded athlete. Twice a week you will
be doing sprint work to finish up your workouts. Hope you enjoy, run like the wind.

Baseline Retest: 2 Minutes of Push Ups, 2 Minutes of Sit Ups, 2 Minutes of Air
Squats, 1 Minute of Pull Ups, and 1 Mile Run

(Rest 2 Min Between Each Discipline)

• The philosophy behind the Baseline Retest at the start of every month is to
see measurable improvement over the course of your training. Every time you
test the Baseline you should be attacking it with full intensity. This is the time
where you get to show off the improvements you have made over the last month.
The Baseline Retest also provides a lot of insight. Take time after performing
the Baseline to write down a few notes, your results, how you felt during the
Baseline, what you felt strong/improved on, and weaknesses.

NUTRITION AND WORKOUT PLAN - MONTH 6 8

 WEEK 1: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP,
WORKOUT RESULTS, AND FEELING DURING WORKOUTS.

Monday • Back Squat 5 x10 (@moderate weight, stay at same weight for all
5 sets).
• 4 Rounds: 5 Strict Press (As Heavy As Possible-AHAP), 15
Calorie Row, 25 Abmat Sit Ups (Sub a 200m run if no rower)
• Sprints: 6 x 100m Sprints (Rest 60 Seconds between efforts)

Tuesday • 10 Minutes to practice any facet of the handstand. (Handstand

hold on wall, free standing handstand, handstand push up, Pike
handstand hold on box, etc.).
• 15 Min AMRAP: 30 Double Unders, 10 Pull Ups, 10 Front
Squats (95/65)

Wednesday • 10 Rounds: (:20 Sec On/:40 Sec Off) V Ups

• Max Reps Unbroken KB swings (53/35), Rest 3 Min, Max Reps
Unbroken Push Ups, Rest 3 Min, Max Reps Unbroken Pull Ups
(Score is TOTAL Reps)

Thursday • Active Recovery, 30 minutes walk, run, row, bike, or swim.

Mobility

Friday • KB Box Step Ups 4 x 12 (Hold a Kettlebell in each hand and

step up to a 20” box).
• 10 Min AMRAP: 10 KB Swings, 15 Push Ups, 20 4-Count
Flutter Kicks
• Sprints: 10 x 50m Shuttle Sprints (Shuttle Sprint, run down
25m and turn run back = 1. Rest 30 Seconds between efforts).

NUTRITION AND WORKOUT PLAN - MONTH 6 9

 WEEK 2: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP,
WORKOUT RESULTS, AND FEELING DURING WORKOUTS.

Monday • Back Squat 5 x 7 (@Heavier weight than last week, Stay at same
weight for all sets).
• 5 Rounds: 6 Pull Ups, 7 Box Jumps (20”), 8 Burpees, 9 Sit Ups
(Scaling Options- Jumping Pull Ups and Step Ups)
• Sprints: 10 x 50m Hill Sprints (Rest 60 Seconds between
efforts).

Tuesday • 2 Rounds: Tabata Double Unders (:20 Sec On/:10 Sec Rest)
• For Time: 2000m Row, Rest 6 Min, 1000m Row, Rest 4 Min,
500m Row (Sub 1 mile run, 800m run, and 400m run if no
rower)

Wednesday • 10 Min AMRAP: 10 Burpees, 10 Push Press (135/95)

• Deadlift: 5 x 5 (@Moderate weight, Stay at same weight for all
sets)

Thursday • Active Recovery, 30 minutes walk, run, row, bike, or swim.

Mobility

Friday • Front Squat 5 x 7 (@Heavier weight than last week, Stay at same
weight for all sets).
• 5 Min AMRAP: Max Burpees, Rest 5 Min then 5 Min AMRAP:
Max Sit Ups

NUTRITION AND WORKOUT PLAN - MONTH 6 10

 WEEK 3: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP,
WORKOUT RESULTS, AND FEELING DURING WORKOUTS.

Monday • Back Squat 5 x 5 (@Heavy weight, Stay at same weight for all
sets).
• 5 Rounds: 10 Front Squat (95/65), 20 Wall Ball (20/14), 30
Double Under
• Sprints: 5 x 100m Shuttle Sprints (Set a marker at 25m and go
down and back twice to complete 1 shuttle sprint, Rest 1:30
between efforts)

Tuesday • For 15 Minutes Perform: Min 1: 10 Burpees, Min 2: 10 Box

Jumps (24/20), Min 3: 10 Pull Ups
• Tempo Ring Rows 4 x 10 @40X0 (4 Seconds Down, Explode Up)
Rest as needed

Wednesday • Deadlift: 5 x 5 (@Moderate weight, Stay at same weight for all

sets)
• 12 Min AMRAP: 3 Thruster (135/95/or Heavy for you), 6 Push
Ups, 9 Air Squats

Thursday • Active Recovery, 30 minutes walk, run, row, bike, or swim.

Mobility

Friday • 400m Run 30 Back Squats (95/65), 400m Run, 15 Front

Squats
• KB Box Step Ups 4 x 12 (Hold a Kettlebell in each hand and
step up to a 20” box).
• Sprints: 10 x Sprint (:30 Seconds/ Walk :60 Seconds)

NUTRITION AND WORKOUT PLAN - MONTH 6 11

 WEEK 4: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP,
WORKOUT RESULTS, AND FEELING DURING WORKOUTS.

Monday • Back Squat 3 x 5 (@Light weight, This is recovery week)

• 4 Rounds: 10 Push Ups, 20 Air Squats, 30 Abmat Sit Ups
• Sprints: 3 x 800m Jog (Work on proficient running technique,
Rest 3 Min between efforts)

Tuesday • 3 Rounds: 75 Double Unders, 15 Knees to Elbow, 15 Push Press

(95/65)
• Accumulate 6 Minutes in a Handstand Hold, Rest as needed
until you’ve accumulated 6 Minutes.

Wednesday • 15 Min AMRAP: 10 Wall Balls (14/8), 10 Push Ups, 10 KBS

(53/35)
• Deadlift 3 x 5 (@Light weight, Recovery week)

Thursday • Active Recovery, 30 minutes walk, run, row, bike, or swim.

Mobility

Friday • “Cindy” 20 Minute AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air

Squats (Scaling Options- Lower Workout Time to 10 Min AMRAP,
Scale Pull Ups with Band or Jumping Pull Ups).
• KB Box Step Ups 4 x 12 (Hold a Kettlebell in each hand and
step up to a 20” box).
• Sprints: 1 Mile Recovery Run (Easy Pace)

NUTRITION AND WORKOUT PLAN - MONTH 6 12