The Xaryu Fundamentals

Citation preview

THE XARYU

FUNDAMENTALS UNCOVER THE BUILDING BLOCKS TO SCULPTING THE ULTIMATE BODY.

W R I TT EN BY: JOSH LUJAN

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D ES I G N E D & e d i t e d by :

shan n o n contreras

XARYU FUNDAMENTALS

Published: 0 6/ 04/ 2 0 1 9

FIRSTLY

THANK YOU FOR INVESTING IN YOU

I want to begin by saying I am not a licensed personal trainer or nutritionist — I am an individual intrigued by pushing the limits of my body and finding the most effective way to do this. Everything listed below IS BASED ON MY online research and HAS BEEN tested on myself for results. Additionally, I want to mention that all of these training methods are what i find enjoyable. each person should find the type of movement that gives them enjoyment and excitement. I.E. some people may love to train weights, while others may love to swim, or play basketball. find that thing where you lose track of time.

— JOSH LUJAN XARYU

CONTENT

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THE FUNDAMENTALS

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NUTRITION

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WHAT TYPES OF FOOD I EAT

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EXAMPLE MEALS

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TRACKING

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MEAL SCHEDULING

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THE DAILIES

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TRAINING - PROGRESSIVE OVERLOAD

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GENERAL MODEL OF PROGRESSION

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MY CURRENT SPLIT

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EXAMPLE HIIT WORKOUT

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EXAMPLE AB WORKOUT

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SOURCES

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XARYU FUNDAMENTALS

NESS GUIDE

CREATE THE

HABIT

C o ns istent trai n i ng is how re sul t s will mani fe st — not a shot in th e da r k e v er y now an d then. Hold yours e l f ac c ountab le , g e t tra i n i n g!

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THE FUNDAMENTALS At the most basic level, two changes can occur within the body that can change the way you look: 1) Fat loss or fat gain 2) Muscle loss or muscle gain The former, gaining or losing fat, comes down to one simple mechanism that is bound by thermodynamics: a caloric surplus or a caloric deficit.

CALO RIC INTAKE Each day a certain amount of energy is expended, noted as our TDEE or our Total Daily Energy Expenditure via any type of activity (ie. walking, breathing, moving, or eating). This energy is widely measured in the unit of calories, otherwise known as ‘calories burned’. Each day we also consume a certain amount of energy (calories) through the food that we consume. If we consume more calories than we expend, the extra will be stored as fat. However, if we expend more calories than we consume, the extra energy will be obtained through fat. In short, if you eat a surplus of calories (a caloric surplus) you will store the excess caloric total as fat. Contrarily, if you eat in a deficit of calories (a caloric deficit) you will use fat for energy to make up for the missing amount of energy ([1] Strasser, et. al, 07).

THE B O DY ADAPTS It is common to follow this line of reasoning to then assume the quickest route to losing weight would be to completely stop eating.

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Although in principle this method would work, however, in actuality, our bodies adapt. If our bodies are used to a certain caloric daily intake, say 2500 calories for example, and we are burning 2300 calories daily through metabolic processes and movement, then it might be logical to assume that in order to lose weight you should just eat 1000 calories per day to burn the extra 1300 calories as fat daily.

T HE PR OBL E M The problem with this is our bodies over time start to realize we are only getting 1000 calories per day and begin to slow down its natural processes to compensate via a process known as adaptive thermogenesis ([2] Tremblay, et. al, 13) This is why a slight caloric deficit is often recommended (300-500 caloric deficit daily), resulting in 0.6 to 1 lb of fat loss per week. To prevent our bodies from getting used to a caloric deficit, adding in a day of caloric maintenance or slight caloric surplus once every 10-15 days helps our bodies combat the adaptation to this new caloric range.

XARYU FUNDAMENTALS

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NUTRITION I try to refrain from thinking about my food choices as a ‘diet’, as it inherently sounds restrictive. Instead, I believe each meal should be enjoyable and ultimately provide your mind and body with nourishment.

M ACR O NUTRIENTS I often get the question, “What macronutrient split do you recommend?” To start, macronutrients are simply the carbohydrates, fats, and proteins that make up the caloric density of our food. Although I wish I could tell you a one-size-fits-all answer, food is not this way. Each individual should experiment with carbohydrates and fats on a trial and error basis— monitoring how they feel and perform. For some people, higher fats and lower carbs feels phenomena. For others, moderate fat with higher carbs feels a bit better. What I do recommend is this: focus on hitting your caloric needs (a surplus for gaining weight, or a deficit for losing weight) and getting adequate daily protein. Let the fats and carbs fall into place from here, based on how they make you feel.

W HAT IS AD EQ UATE PROT E I N? In the past, we have seen a large amount of protein consumption, however, recent studies have shown .82 grams of protein per pound of bodyweight is the upper range that protein supports lean muscle development. Any excess of calories, whether it be excess protein, excess fat, or excess carbohydrates, will be converted to fat for storage. Not largely exceeding this .82 protein mark (and filling the rest of our daily caloric intake with healthy fats and carbohydrates) allows for meals to be more satiating, balances hormone levels, and enhances training intensity ([3] Philips & Van Loon, 11).

IM P O RTANCE OF MICRON UT R IE NT S Although macronutrients are critically important in how our bodies look, feel, and expend energy, another important variable is our daily micronutrient intake. Micronutrients are simply the vitamins and minerals that sustain our health in a variety of ways such as hormone regulation, mental acuteness, and physical longevity. To ensure I am getting proper vitamins and minerals, I eat mixed greens, low glycemic fruit (i.e. blueberries or blackberries), and take a daily supplemental multivitamin.

SU PPLEMENTS I don’t go too in depth in the way of supplements, however, I take a daily dose of creatine monohydrate (5 grams). Creatine has proven to be cognitively enhancing ([4] Ling, 09), performance enhancing ([5] Kreider, 03), and safe ([6] Jager, 11) In addition, I supplement with collagen protein as needed to hit my daily protein requirements in the form of a protein shake (usually blended with blueberries, coconut milk, matcha powder, and maca powder). Collagen has been shown to improve body composition ([7] Denise, 15), skin elasticity, joint health, and general well being ([8] Cza jka, 18). 6

XARYU FUNDAMENTALS

SO WHAT TYPES OF FOOD DO I EAT? PROTEINS, FATS, CARBOHYDRATES

Although I believe one’s ideal “diet” differs for each individual, I will list the general ingredients and meals that I eat most frequently .

Protein 1 gram = 4 cal

FAT 1 gram = 9 cal

It is important to note that this list could drastically change depending on what foods you enjoy, where you live, what foods you can digest well, food allergies, and what types of food are readily available.

PROTEINS Chicken Egg whites Lean Ground Beef (93% lean / 7% fat) Steak Collagen Protein Powder Greek Yogurt Quest Bars / BulletProof Protein Bars Salmon or Cod

CARBOHYDRATES 1 gram = 4 cal

FATS

CARB S

Coconut Oil Avocado Oil Grass Fed Butter Avocado Almond Butter Balsamic Vinaigrette Nuts (Pistachios, Walnuts Pecans, Almonds) Cheese (Pepper Jack, Feta Parmesan) Dark Chocolate (90-100% cacao) Egg Yolks Chia Seeds

Basmati Rice Corn Tortillas Sweet Potatoes Russet Potatoes Black Beans Berries (Blueberries, Strawberries Blackberries, Raspberries) Mixed Greens/Micro Greens Cauliflower Crust Dough Granola - Gluten Free Vegetables (Mushrooms, Asparagus Bell Peppers, Broccoli) Nut Thins (by Blue Diamond®) Rice Cakes

Anything I can create from these ingredients are generally what I make at home —which are quite tasty meals! When I go out to eat, I generally choose menu items similar to the ones listed above, ordered in a healthier way (i.e. ordering sauces and dressing on the side, asking for ‘grilled’ or ‘steamed’ versions in stead of fried, or keeping portion-size in mind). Check out my full cookbook now available at xaryu.tv/shop

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XARYU FUNDAMENTALS

EXAMPLE MEALS THINGS I EAT ON A REGULAR BASIS:

PORTIONS MAY VARY

STEAK TACOS

DIGITAL Steak/Ground Beef STRATEGY Corn Tortillas Coconut Oil Black Beans Pepper Jack Cheese Butter Lettuce Tomatoes

SALMON & GUAC Grilled Salmon Guacamole (Avocado, lime, cilantro, salt) Sweet Potato Parmesan Cheese

CHICKEN PIZZA WEB Grilled Chicken Breast DEVELOPMENT Cauliflower Crust Organic Pesto Spinach Mushrooms Pepper Jack Cheese

CHICKEN SALAD APP Grilled Chicken DEVELOPMENT Mixed Greens Balsamic Vinagrette Pine Nuts Feta Cheese Himalayan Pink Salt Ground Black Pepper

EGGS & RICE

SNACKS

Over Medium Eggs (3) ½ cup egg whites Coconut Oil Basmati Rice Sirarcha or Hot Sauce (optional)

Greek Yogurt (Oikos Triple Zero) & GlutenFree Granola (Purely Elizabeth) Collagen Protein Shake Almond Butter (2Tb) Dark Chocolate Square

CHECK OUT MY FULL COOKBOOK NOW AVAILABLE AT XARYU.TV/SHOP 8

XARYU FUNDAMENTALS

HOW DO I TRACK ALL OF THIS? 80/20 RULE I think it is also important This is a lot of information for someone who is fairly new to examining daily intake. I would recommend downloading an app to help you track your daily macronutrients, micronutrients, and energy expenditure for a week or two. It is powerfully eye-opening to understand how all of this actually plays out in our bodies. Be patient. This awareness isn’t developed overnight. However, the more and more time attributed to understanding how many calories we consume vs. burn will help us not only

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to keep in mind the “80/20 rule” - everything doesn’t have to be perfect all of the time. Meaning, if you mess something up once, don’t freak out, it’s what you do day in and day out (80% of the time) that will yield results.

become aware of what we choose to put into our body but, subsequentl y, how this makes us feel.

XARYU FUNDAMENTALS

THE PROCESS

MEAL SCHEDULING

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Meal timing isn’t as important as we once thought. What is important, however, is the total macronutrients and micronutrients we consume on a day-to-day basis (total daily caloric intake, adequate protein, and sufficient micronutrients). Recent studies have shown macronutrient timing to be largely unimportant ([9] Aragon & Schoenfeld, 13).

I NTER M IT T E NT FAST I N G

H O W I FA ST

Having said this, I personally practice

MY EATING WINDOW:

an intermittent fasting (IF) protocol (16

1 pm ~ 9pm Feeding

hours fasted, 8 hour feeding window). Although intermittent fasting is not necessary to obtain a certain physique (this can be obtained purely by the principles stated above), I do find fasting helpful in order to adhere to some of these guidelines.

Because my eating

window is shortened, there is less time throughout the day to consume calories, therefore IF can be a viable strategy to maintain a caloric deficit. In addition, a shorter feeding window often equates to larger, more satiating meals, which I personally find enjoyable. Lastly, I enjoy the added benefits of giving my metabolic system a break and the heightened sense of mental alertness I experience while fasted ([10] Kauwe, 16).

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I have found what works best for me is a 16 hour fasting period everyday. I prefer to train while fasted and break my fast about 30 minutes - 1 hour after I train in the late morning. I am not particularly rigid with my fasting window. Sometimes my fast is longer (ie. closer to 20-24 hours) and other days I may break my fast a bit earlier depending on my hunger levels and life events. I believe IF should support and bring ease to one’s lifestyle and not detract from living life. If you find fasting does not support your lifestyle or training, you must find what meal scheduling protocol works best for you.

XARYU FUNDAMENTALS

THE PROCESS

THE DAILIES Simply put, if you want to maximize your training and optimize results, these 5 daily habits are non-negotiable and must not be overlooked. DO YOUR DAILES.

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XARYU FUNDAMENTALS

TRAINING

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TRAINING

PROGRESSIVE OVERLOAD THE BASICS: A sure way to ensure progress in certain areas is via a progressive overload model. In working out, this is no different. If we are wandering with no tangible goals, no progress will be made. Simply put, if we go to the gym each day and put in effort, with no strategic long term plan, more often than not we will be spinning our wheels.

Tracking my lifts, pushing for one additional rep or increasing the load in one way or another — week after week, month after month, year after year — is what ensures that I make constant, incremental progress.

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XARYU FUNDAMENTALS

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PROGRESSIVE OVERLOAD

TRAINING

THE MODEL If on week one of bench press you are pressing 135 for 5 reps, the next week you should aim for 6. If the rep range is getting too high (12+), change other variables; i.e. increase the weight, slow down your speed during each rep, or emphasize strict form. This is why tracking your lifts and reps each week is key to avoid stagnation. Progressive overload does not mean progressive cheating. Form is key. Slow, controlled repetitions combined with plenty of dead hangs and yogi squats in-between sets helps me maintain shoulder and spinal health.

A MONTH SHOULD LOOK SOMETHING LIKE THIS:

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WEEK 1

WEEK 2

BENCH PRESS

BENCH PRESS

135 lbs. x 5 reps 115 lbs. x 8 reps 95 lbs. x 12 reps

135 lbs. x 6 reps 120 lbs. x 7 reps 100 lbs. x 9 reps

WEEK 3

WEEK 4

BENCH PRESS

BENCH PRESS

140 lbs. x 4 reps 120 lbs. x 8 reps 100 lbs. x 10 reps

140 lbs. x 5 reps 120 lbs. x 9 reps 100 lbs. x 11 reps

XARYU FUNDAMENTALS

TRAINING

THE SPLIT

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[ DA I LY W O R KO U T BR E A KD OW N]

MONDAY

TUESDAY

CHEST/BACK

ACTIVE REST

[W O RKO U T D U R AT I O N : 1 h o u r 1 5 min] Weighted Chin-Ups or Pull-Ups (Resistance band, Partner Assisted, Machine Assisted if necessary) * stick to one grip variation for 6 week blocks 5 sets of 5 reps [Warm-up sets as necessary] 3-4 min rest periods

Incline Bench or Flat Bench Press * stick to one for 6 week blocks 5 sets of 5 reps [Warm-up sets as necessary] 3-4 min rest periods

Rows (Barbell, Cable, Machine, Dumbbell or T-bar) 3 sets of 8-12 reps 1-2 min rest periods

* On days where I utilize active rest, I listen to my body and choose from the following: 30-60 min low intensity walk 20 minute HIIT cardio 30-60 min yoga session 2-3 mile jog 20 minute ab / core session 30-60 min deep stretching/ foam rolling/ lacrosse ball work/ mobility work

Chest Flys (Dumbbell, Cable, Ring/TRX,

Machine Chest Flys) 4 sets of 8-12 reps 1-2 min rest periods

Back Flys (Dumbbell, Cable, Ring/TRX, Machine Back Flys) 4 sets of 8-12 reps 1-2 min rest periods

There are many incredible training splits, and at the end of the day, your training should be aligned with your goals. For me, I like the idea of having a large amount of body control, with a body that performs well, looks good, and feels strong. Form is critical in performing all of these movements, I recommend researching proper form before you begin! If you want an entire breakdown of my day-to-day work-out routines, with video content showcasing form, yoga, circuit follow-alongs, skills training, and more, check out The Xaryu Bodyweight Program 14

XARYU FUNDAMENTALS

TRAINING

THE SPLIT

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THURSDAY

WEDNESDAY LEGS

ACTIVE REST

[ DU RAT IO N : 1 h o u r 1 5 m in ]

* On days where I utilize active rest, I listen to my body and choose from the following:

Back Squats 5 sets of 5 reps [Warm-up sets as necessary, pyramid up to working weight] 3-4 min rest periods

30-60 min low intensity walk 20 minute HIIT cardio 30-60 min yoga session

Romanian Deadlifts (RDL)

2-3 mile jog

3 sets of 8-12 reps 1-2 min rest periods

20 minute ab / core session

Lunges or Bulgarian Split Squats 3 sets of 8-12 reps 1-2 min rest periods

Hip Thrusts 4 sets of 8-12 reps 1-2 min rest periods

Seated Calf Raise or Standing Calf Raise or Calf Raise on leg press 4 sets of 8-12 reps (slow full ROM) 1-2 min rest periods

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[ C ONT I NUE D ]

XARYU FUNDAMENTALS

30-60 min deep stretching/ foam rolling/ lacrosse ball work/ mobility work

TRAINING

THE SPLIT

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[ C ONT I NUE D ]

FRIDAY

SAT/SUN

SHOULDERS & ARMS

ACTIVE REST

[D U RAT IO N : 1 h o u r 1 5 m in ] Standing Overhead Press 5 sets of 5 reps [Warm-Up sets as necessary] 3-4 min rest periods

Weighted Dips or Assisted Dips or Machine Dips

* On days where I utilize active rest, I listen to my body and choose from the following: 30-60 min low intensity walk 20 minute HIIT cardio 30-60 min yoga session

5 sets of 5 reps or 3 sets of 8-12 reps 3-4 min rest periods

2-3 mile jog

Lateral Dumbbell Raises

20 minute ab / core session

3 sets of 8-12 reps 1-2 min rest periods

30-60 min deep stretching/ foam rolling/ lacrosse ball work/ mobility work

Dumbbell Hammer curls 3 sets of 8-12 reps 1-2 min rest periods

Overhead Tricep Extension (Cable of Dumbbell) 3 sets of 8-15 reps 45 second rest periods

Face Pulls (Cable, Ring/TRX) 4 sets of 8-12 reps 45 second rest periods

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XARYU FUNDAMENTALS

TRAINING

EXAMPLE HIIT WORKOUT 20 Min Total 20 SECONDS WORK 10 SECONDS REST 10 ROUNDS

Squat Jumps Leg Raises Burpees Russian Twists HOW IT WORKS Complete 10 rounds of each exercise for 20 seconds, followed by 10 seconds of rest. Each exercise should be completed with allout, max effort for the 20 second duration, however, you do not want to sacrifice your form in the process. Feel free to switch up HIIT workouts with other plyometric exercises or primal movement circuits for different types of training.

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XARYU FUNDAMENTALS

TRAINING

EXAMPLE AB WORKOUT Hanging Leg Raises (Toes to Bar)

5 sets, 8-12 reps per set *Engage core/lats to prevent swinging

L-Sits (Isometric Hold)

4 sets, each set until failure

Weighted Hanging Knee Raise

(raise knees to each side for obliques) 5 sets, 10-20lbs, 8-15 reps per set

Rope Ab Curls

4 sets, 30-80lbs, 8-15 reps per set

Reverse Crunches 4 sets, 12 reps per set

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*Slow and controlled movement

XARYU FUNDAMENTALS

SOURCES [1] (STRASSER, ET. AL, 07) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/18025815/ [2] (TREMBLAY, ET. AL, 13) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22846776/ [3] (PHILIPS & VAN LOON, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/22150425/ [4] (LING, 09) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/19773644/ [5] (KREIDER, 03) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/12701815/ [6] (JAGER, 11) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/21424716/ [7] (DENISE, 15) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC4594048/ [8] (CZAJKA, 18) - HTTPS://PUBMED.NCBI.NLM.NIH.GOV/30122200/ [9] (KAUWE, 16) - HTTPS://WWW.CELL.COM/NEURON/FULLTEXT/S0896-6273(16) [10] (ARAGON & SCHOENFELD, 13) - HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ ARTICLES/PMC3577439/

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XARYU FITNESS GUIDE