Lecture Notes: Building Your Dream Physique

Introduction

• Speaker: Will
• Topic: How to build your dream physique
• Target Audience: Men, Women, Non-binary, Beginners, Intermediate, Advanced
• Key Focus: Diet, Training, Cardio

Diet

1. Calorie Intake

• Start with knowing calorie intake
  • Use Harrison-Benedict formula to calculate Basal Metabolic Rate (BMR).
  • Multiply BMR by 1.2 to 1.9 based on activity level for maintenance calories.
  • Create a calorie deficit of 300-500 calories based on activity level.

2. Nutrient Composition

• No need to track macros; focus on nutrient minimums.
  • Protein: 0.8-1 gram per pound of body weight.
  • Fiber: 10 grams per 1000 calories consumed.
  • Fats: 15% of total caloric intake.

3. Monitoring Progress

• Weigh daily and calculate weekly average.
• Focus on the downward trend over time rather than daily fluctuations.

Cardio

Importance

• Cardio is essential for heart health.
• No specific form of cardio is superior; choose what you enjoy.

Tracking and Adjusting Cardio

• Track cardio by calories or distance, not time.
• Use devices like Apple Watch or Fitbit for consistency, despite inaccuracies.
• Adjust cardio if weight loss plateaus by changing diet or cardio regimen.

Program Overview

Training Plan

• Four-day split:
  1. Day 1: Chest, Back, Biceps 1
  2. Day 2: Shoulders, Legs, Triceps 1
  3. Rest
  4. Day 3: Chest, Back, Biceps 2
  5. Day 4: Shoulders, Legs, Triceps 2
  6. Two days off
• Each muscle group hit twice a week.
• Main compound movement starts each session.
• Progression: Increase weight across three-week blocks.

Example Exercises and Progression

• Bench Press: Week 1: 4x8, Week 2: 5x6, Week 3: 6x5
• Pendlay Row: Week 1: 4x12, Week 2: 4x10, Week 3: 4x8
• Focus on volume and intensity management.

Cooking and Meal Prep

• Salads: Creative, tasty, utilize grilled veggies and custom dressings.
• Snacks: High protein options like egg white bites.

Mindset and Motivation

• Treat every gym session as if it's the last.
• Motivation from understanding the privilege of fitness.
• Encouragement to exceed personal limits and goals.

Conclusion

• Will's personal growth and gratitude towards supporters.
• Encourages viewers to achieve their fitness goals.
• Requests for video likes and channel subscriptions.