Brandon White is a fitness model with the following body stats: Weight: 230 lbs / 105 kg; Height: 6’2″ / 188 cm; Body fat: 5 to 8%; 
 Brandon’s DIET Here is an example of my day to day eating habits through my “getting back on track” process. Breakfast – 3/4 cup egg white 4 slices turkey bacon 1 cup oatmeal 1 cup blueberries Snack – 250g greek yogurt 0% 1 scoop casein protein Lunch – 8 oz. chicken tenderloins 2 cups spinach (cooked) 1 cup cottage cheese/fat free Pre workout – 2 scoops whey protein 8 oz. water Post workout – 2 scoops whey protein 40g dextrose 10 oz. water Dinner – 8 oz. chicken tenderloins (optional with tilapia fillet) 2 cups broccoli 3 tbsp hummus (for broccoli dip) Before bed – 1 scoop casein protein (optional with 150g greek yogurt 0%) Totals : Calories 2249 Fat – 22g Sodium – 3986mg Carbs – 181g Sugar – 52g Fiber – 27g Protein – 341g Alright, now that I have the battle front on my eating moving forward I’ll have to get my workouts spot on as well. Making sure the fuel (food) I’m feeding my body goes to good use. Remember this, the battle might be won, but the war is far from over!
Brandon’s WORKOUT
Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cooldown. You will work out 6  consecutive days a week. The 7th day will be your off day where you perform steady-state cardio only.
DAY 1Legs
EXERCISE 1
BARBELL SQUATYou’ll need: BarbellHow to
EXERCISE 2A
ROMANIAN DEADLIFT
EXERCISE 2B
SISSY SQUAT
EXERCISE 3
GLUTE-HAM RAISE
EXERCISE 4
TWISTING LUNGE
EXERCISE 5
DONKEY CALF RAISEYou’ll need: Box
DAY 2Chest & Back
EXERCISE 1
PULLUPYou’ll need: Pullup Bar
EXERCISE 2
INCLINE TWISTING DUMBBELL BENCH PRESS
EXERCISE 3A
BARBELL BENT-OVER ROWYou’ll need: Barbell
EXERCISE 3B
BARBELL BENCH PRESSYou’ll need: Bench, Barbell
EXERCISE 4
STRAIGHT-ARM PULLDOWNYou’ll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar
EXERCISE 5
CABLE CROSSOVERYou’ll need: Adjustable Cable Machine, D-Handle Attachment
EXERCISE 6
CROSS-BENCH DUMBBELL PULLOVER
EXERCISE 7
WEIGHTED DIPYou’ll need: Dip Station, Ankle Weights
DAY 3Shoulders
EXERCISE 1
MILITARY PRESS
EXERCISE 2
DUMBBELL LATERAL RAISEYou’ll need: Dumbbells
EXERCISE 3A
DUMBBELL UPRIGHT ROWYou’ll need: Dumbbells
EXERCISE 3B
REVERSE-GRIP DUMBBELL UPRIGHT ROW
EXERCISE 4
BENT-OVER LATERAL RAISEYou’ll need: Dumbbells
EXERCISE 5
BARBELL FRONT RAISE
EXERCISE 6
BRADFORD PRESS
DAY 4Biceps & Triceps
EXERCISE 1A
SKULL CRUSHER
EXERCISE 1B
CLOSE-GRIP BARBELL BENCH PRESSYou’ll need: Bench, Barbell
EXERCISE 2
WIDE-GRIP BARBELL BICEPS CURL
EXERCISE 3
CABLE OVERHEAD TRICEPS EXTENSIONYou’ll need: Adjustable Cable Machine, Rope Attachment, Bench
EXERCISE 4
HAMMER CURL
EXERCISE 5
DUMBBELL KICKBACKYou’ll need: Dumbbells
EXERCISE 6
ONE-ARM CONCENTRATION CURLSYou’ll need: Dumbbells
DAY 5Legs
EXERCISE 1
BARBELL DEADLIFTYou’ll need: Barbell
EXERCISE 2
BARBELL FRONT SQUATYou’ll need: Barbell, Squat Rack
EXERCISE 3B
SEATED LEG CURL
EXERCISE 4
SINGLE-LEG PRESS
EXERCISE 5
STANDING LEG PRESS
DAY 6Chest & Back
EXERCISE 1
WIDE-GRIP LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench
EXERCISE 2
FLAT DUMBBELL PRESSYou’ll need: Bench, Dumbbells
EXERCISE 3
CLOSE-GRIP SEATED CABLE ROW
EXERCISE 4
DUMBBELL FLYEYou’ll need: Dumbbells, Bench
EXERCISE 5
FACE PULLYou’ll need: Adjustable Cable Machine, Rope Attachment
EXERCISE 6
INCLINE BARBELL BENCH PRESSYou’ll need: Bench, Barbell
EXERCISE 7
CROSS-BENCH CABLE PULLOVER
EXERCISE 8
UNDERHAND CABLE FLYE
SHREDDED male AESTHETIC physiques 