Resources
HONESTGAINZZ DIGITAL PLATFORM 🔺
https://honestgainzz.com/p/digitalplatformtraining.html
Rest
Sleep about 7 to 8 hours a night
Rest period when working out is 30 to 90 seconds (it’s based on the individual and the program
for the day tied in with your goals).
Repetitions
The range of repetitions is based on an individual's goals, and the program for the day. The key
element is to shock the muscles being trained.
Beginner: 4-6 sets at 6-8 repetitions per set
Advanced: 6-8 sets at 8-12 repetitions per set
Nutrition
A basic guide on calorie intake:
- your palm is the protein portion
- your fist is the vegetable portion
- your cupped hand is the carbohydrate portion
- your thumb is the fat portion
Hands are scaled to the individual so smaller people need less food = smaller hands while bigger people need more food = larger hands. This method allows you to control total calorie intake without having to count calories through simply controlling portion size. It provides a sufficient amount of macronutrients as well as enough produce to meet your needs, therefore preventing deficiencies.
Basic guide for men:
- 2 palms of protein dense food
- 2 fist of vegetables
- 2 cupped handfuls of carbs dense food
- 2 thumbs of fat dense food
(Ideal Starter Plate)
Basic guide for women:
- 1 palm of protein dense food
- 1 fist of vegetables
- 1 cupped handful of carbs dense food
- 1 thumb of fat dense food
(Ideal Starter Plate)
PROTEIN:
- Red meat
- Chicken
- Fish
- Eggs
- Plant source
CARBOHYDRATE:
- Sweet potatoes
- Potatoes
- Whole grains
- Bread
FAT:
- Healthy oils
- Nuts
- Seeds
- Avocados
FRUIT:
- Strawberries
- Blackberries
- Raspberries
- Grapes
(Also can be eaten for dessert or after exercise)
VEGETABLE:
- Broccoli
- Spinach
- Kale
- Brussel sprouts
(include a wide variety of non-starch vegetables)
Suggestions:
- Eat slowly and stop eating when you’re 80% full.
- Choose mostly whole foods with minimal processing.
- Use smaller plates
- Consume plenty of water or unsweetened tea.
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