Oct 3 • General discussion
Cowboys training and nutritional protocol for getting leaner
The Cowboy Cut — 8 Weeks
1) The “3-2-1” Training Plan (simple + joint-friendly)
3 full-body lifts • 2 easy cardio sessions • 1 long walk dayAll sessions 45–55 min. Log every set.
Mon — Full Body A
- Goblet squat to box (or hack/leg press) 4×8
- DB bench press 4×8
- Chest-supported row 4×10
- Farmer carries 4×30 m
- Calf raises 3×12
Wed — Full Body B
- Trap-bar deadlift (or RDL) 4×6
- Seated shoulder press (neutral grip) 4×8
- Lat pulldown (neutral) 4×10
- Cable woodchop 3×12/side
- Reverse sled drag 6×40 m
Fri — Full Body C
- Belt squat (or box squat) 4×8
- Incline DB press 4×8–10
- One-arm DB row 4×10/side
- Hip hinge back-extension 3×12
- Sled push 6×30 m
Tue & Sat — Zone-2 cardioBike/row/tread incline 30–40 min at 120–135 bpm (you can talk).Sun — Long walk 60–75 min at any pace.
Progression: When you hit the top of the rep range with solid form, add a small plate next week. Keep RPE ~7–8 (no grinders).
2) Nutrition: The “Plate Code”
Target calories to start: 3,100 kcal/day (≈9–10 kcal/lb).If waist or photos don’t change after 14 days, drop 200 kcal (from carbs first).
Daily macros (easy ranges):
- Protein: 200–220 g
- Carbs: 300–350 g (higher on lift days, lower on cardio day)
- Fats: 80–90 g
Plate Code at each meal
- 2 palms lean protein (beef, chicken, eggs, Greek yogurt, whey)
- 2 fists veg/salad
- 1 cupped hand carbs on non-training meals; 2 cupped hands carbs pre/post-lift
- 1 thumb healthy fats (olive oil, avocado, nuts)
Example day
- Breakfast: 4 eggs + 2 egg whites, mushrooms/tomatoes, 2 slices sourdough
- Lunch (pre-lift): 200 g chicken, 250 g rice, big salad, olive oil
- Post-lift: whey shake + banana + rice cakes
- Dinner: 250 g salmon, potatoes, green veg, olive oil
- Snack (if needed): Skyr + berries + honey
Hydration: 4–5 L/day + electrolytes. Keep salt intake consistent.
3) Supplement Stack (simple, effective, label-compliant)
All Gym Squad–aligned; no grey-area stuff needed to make progress.
- Swole Creatine — 5 g daily (any time). Strength & muscle retention.
- Whey Protein — 30–40 g post-workout or to hit protein target.
- Omega-3 (EPA/DHA) — 2–3 g/day with a meal (heart/joints).
- Vitamin D3 + K2 — per label with food.
- Magnesium (Magnificent Rocks)— 300–400 mg 60–90 min pre-bed (sleep/CNS).
- Motion Armour (joint complex) — 2 caps/day with food (take 30–60 min pre-lower on leg days).
- Electrolytes — pre/intra training (especially sled/zone-2 days).
- Optional pre-workout: Roidzs “Smash It Up” ½ scoop only, 20 min pre (skip if BP is elevated or training late).
If you take prescription meds or manage conditions (e.g., BP, lipids), check in with your clinician before starting new supplements.
4) Step-Up Plan (NEAT = secret weapon)
- Week 1–2: average 6k steps/day
- Week 3–4: 7.5k/day
- Week 5–8: 9–10k/dayShort 10-minute walks after meals are gold.
5) Sleep & Recovery
- 7–9 h/night, same lights-out time.
- 5 minutes box breathing or a slow evening walk.
- Pain rule: if a move hurts >4/10, swap to the listed alternative (belt squat, box squat, trap bar, neutral-grip pressing).
6) Checkpoints (no scale obsession)
- Every week: front/side/back photos + waist at navel + gym log (top sets & reps).
- Vitals: take BP and resting HR 2–3×/week; trend should improve.
- If stalled for 2 weeks: –200 kcal or add 10 min to both Zone-2 sessions.
Why this works (and will work for you)
- High-compliance structure (3-2-1) you can’t “forget.”
- Protein + creatine protect muscle while the deficit strips fat.
- Zone-2 + walks burn calories without wrecking joints or recovery.
- Motion Armour + joint-friendly lifts keep you training consistently—the only real “secret.”
Cowboy, you run this for 8 weeks with discipline and you’ll drop inches off the waist, feel your engine come alive, and keep those sleeves tight. When you’re ready, I’ll tune Phase 2 based on your photos and logbook to push even harder. Saddle up.
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Cowboys training and nutritional protocol for getting leaner
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