TWO Workouts

 I've been using different training apps for years now but they all have had some features that I didn't quite like. So I decided to make a better google sheets file that had most of the features I needed. I made this for myself originally but I thought that with some extra work it could be a useful template for anyone who is looking on how to build strength with bodyweight training. So this is aimed for beginners and intermediates who are looking on how to begin and progress with their bodyweight strenght training. Since all the exercises are categorized, videos on the exercises are included and guides to each progression is available making progress could not be easier! ;) 2.0 Mobile view What it includes: Pre made bodyweight strength training programs based on 1-4x week Fullbody, Upper/lower and bodypart splits Customizable workout template with up to 4 work out days a week One finger logging with mobile phone Guides included to each progression Video links included to each ...

 So you want to get lean or even “shredded”? Well the basic rules of dieting are pretty much the same as described in this article I wrote: Meal planning matters - all you need to know (with free meal plans) Just to sum things up: Eat at a calorie deficit. Start with about -20% of your TDEE Use proper macronutrients distribution Calculate protein intake as 1g/lbs Calculate fat intake as 0.35g/lbs To lose fat calculate 1g/lbs of carbohydrates and TDEE ≈ Weight * 11kcal/lbs as a starting point You don’t have to exactly follow these numbers. For example if you want to follow a ketogenic diet or some other form of diet, just make sure you get an adequate amount of protein to preserve lean mass. And make sure that you are eating at a calorie deficit in order to lose fat. But just know that high carb diets will most likely give you better strength performance during a cut. Do strength training to keep the muscle mass you have. Lower calories when fat loss stalls but don’t cut too much at...