The following program has been designed by Craig Ballantyne, Certified Strength and Conditioning Specialist (CSCS), and author of Turbulence Training.

Workout A

A1) DB Squat (3x8 reps)

A2) DB Chest Press (3x8)

B1) Stability Ball Leg Curl (3x15)

B2) Pushup (3x15)

C1) Mountain Climber (3x10)

C2) DB Row (3x10)

Workout B

Prisoner Squat (15 reps) 2-0-1

Jumping Jacks (40) 1-0-1

Plank Hold (30 seconds)

Step-ups (12 per side) 2-0-1

Close-grip Pushup (12) 2-0-1

Side Plank (20 seconds per side)

Sumo Squat (15) 2-0-1

Beginner Inverted Row (8) 2-0-1

Workout Schedule

Day 1 – Workout A

Day 2 – Interval Workout A

• Warm-up for 5 minutes.
• Perform an interval by exercising for 2 minutes at a harder than normal cardio pace (at a subjective 8/10 level of intensity). You should reach >90% max heart rate at end of interval.
  • A 6/10 intensity represents normal cardio intensity, and a 10/10 intensity represents “running for your life”.
• Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of intensity).
• Repeat for 6 intervals.
• Try to achieve the same distance in each interval.
• Finish with 5 minutes of a cool-down at a 4/10 level of intensity and stretching for tight muscles.
• This workout does not have to be sport-specific. You can use any method of training (bike, treadmill, outdoor run, rowing, etc.).

Day 3 – Workout B

Day 4 – Interval Workout B

• Warm-up for 5 minutes.
• Perform an interval by exercising for 60 seconds at a harder than normal cardio pace (at a subjective 8.5/10 level of intensity).
• Repeat for 6 intervals.

Finish with 5 minutes of a cool-down at a 4/10 level of intensity and stretching for tight muscles.

Day 5 – Workout A

Day 6 – Interval Workout A

Day 7 – Light activity

Day 8 – Start the week with Workout B, and so on.

Workout B is a circuit and should be done with 15 seconds rest between exercises. Rest 2 minutes at the end of the circuit. Repeat the circuit 3 times.

The following is excerpted from Turbulence Training Nutrition Guide; Fat Loss Nutrition Made Simple for Men and Women by Christopher R. Mohr, PhD, RD. For more information, go to TurbulenceTraining.com and MohrResults.com

Nutrition Plan

Estimating Calorie Needs for Men

Example: 200 pound (91 kg) Man

Multiply your current body weight in pounds times 11.

In this example, you would multiply 200 number by 11:

200 X 11 = 2200 calories each day as a daily goal for fat loss

Now let's look at where all these calories should come from.

2200 Calories per Day

Approximate Macronutrient Breakdown

Protein: ~1 g/pound of body weight = 200 grams = 800 calories

Fat: ~30% = 73 grams = 660 calories

Carbohydrates: ~ 185 grams = 740 calories (remainder after protein and fat needs are met). Carbohydrate needs should vary among individuals, depending on activity level.

We're guessing that this training is your primary form of physical activity, meaning the other 23+ hours of the day, you’re likely fairly sedentary. Therefore, carbohydrate needs are not tremendously high, as if you were a marathon runner, for example. Remember, it's recommended that you consume smaller feedings throughout the day, vs. a few larger meals. With that said, if you consume 6 meals per day, this is a good approximate breakdown of nutrients. While most macronutrients are spread fairly evenly throughout the day, fat is lower post-workout, but is made up for later in the day. Also keep in mind these are approximates, meaning if you consume 10 or even 15 grams of fat one meal where it says 12, it's not a make or break situation.

Meal Plan

 Meal

 Carbohydrate

 Protein

Fat 

 1

 40

 33

 12

 2-post workout

 40

 20

 0

 3

 30

 33

 12

4

 30

 33

 16

 5

 20

 40

 16

 6

 20

 40

 16

Meal 1

Carbohydrate 40 g Protein 33 g Fat 12 g

Include 1 cup unsweetened, hot or iced green or black tea with each option

-2 whole Omega-3 eggs + 3 egg whites + 2 slices whole grain toast (with at least 3 g fiber/slice) + 1 cup strawberries

-1/2 cup oatmeal + 1 cup blueberries + 1 oz walnuts + 1 cup fat free cottage cheese

-MRP (Meal Replacement Powder) made with water + 1 cup mixed berries + 1 TBS flax seed oil

-6 egg whites + 1 cup spinach + 1/2 red bell pepper + 1/2 cup oatmeal + 1 cup blueberries + 1 oz almonds

Meal 2 – post workout

Carbohydrate 40 g Protein 20 g Fat 0 g

Have pre-made carbohydrate and protein shake that meets the macronutrient requirements (e.g., Endurox, Surge, Gatorade + 1 scoop protein)

-1 scoop protein powder + 2 bananas

-1 1/2 cups fat free chocolate milk

What if You Workout First Thing in the Morning?

There is no "magical" fat burning benefit to working out first thing in the morning. In fact, it can limit your ability to work out intensely, which will ultimately inhibit the ability to build muscle. Try to get SOMETHING in your system -- 1 cup chocolate milk, 1 cup yogurt, yogurt smoothie, or something easily digestible with some protein in it.

Meal 3

Carbohydrate 30 g Protein 33 g Fat 12 g

Include 1 cup unsweetened, hot or iced green or black tea with each option

If the main meal option is a salad, skip the side salad – if you choose another option, start each meal option with a side salad, dressed with a variety of vegetables

-4 oz grilled chicken breast + 1 baked medium sweet potato with 1/2 oz toasted walnuts + 2 cup steamed broccoli

-4 oz grilled tuna steak + 1 cup quinoa + 1 cup steamed carrots

-4 oz turkey breast + roasted red skin potatoes (5 potatoes) + ½ tsp olive oil drizzled on potatoes + 1 cup mixed steamed vegetables

-Large salad with mixed vegetables topped with 4 oz canned or fresh salmon + drizzle of olive oil and balsamic vinegar

Meal 4

Carbohydrate 30 g Protein 33 g Fat 16 g

Include 1 cup unsweetened, hot or iced green or black tea with each option

Start each meal option with a side salad, dressed with a variety of vegetables and drizzled with olive oil and balsamic vinegar or a water based soup, like minestrone or vegetable

-1 cup whole wheat pasta + 1/2 cup marinara sauce + 1 cup fat free cottage cheese + 1 cup steamed broccoli

-4 oz pork chop + steamed asparagus + 1 cup yellow and green squash + 1/2 cup brown rice

-1 cup fat free cottage cheese + 1 cup plain, nonfat yogurt + 1 cup red grapes + 1 oz walnuts + wheat germ

-Favorite MRP made with 1 banana + 1 TBS flax oil

Meal 5

Carbohydrate 20 g Protein 40 g Fat 16 g

Include 1 cup unsweetened, hot or iced green or black tea with each option

Start each meal option with a side salad, dressed with a variety of vegetables and drizzled with olive oil and balsamic vinegar or a water based soup, like minestrone or vegetable

-4 oz lean steak + 1 cup steamed carrots + 2 cups steamed kale

-Large salad with mixed vegetables topped with + 2 oz turkey breast + 1 cup black beans + drizzle of olive oil and balsamic vinegar + 1 oz mixed nuts

-4 oz red snapper + 1/2 cup cooked brown rice + 1 cup steamed broccoli

-4 oz ground turkey breast burger + 1 apple + 2 cups steamed spinach

Meal 6

Carbohydrate 20 g Protein 40 g Fat 16 g

-1 cup fat free cottage cheese + 1 cup pineapple + 1 cup blueberries + 1 oz walnuts

-Favorite MRP + 1 cup blackberries + 1 oz flax oil

-1 cup vanilla yogurt + 1 scoop protein + 1 oz almonds

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