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March 2026
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Fourteen23 Fitness

Join Fourteen23 Fitness in transforming aspirations into achievements with our dedication to hard work and holistic training. Rooted in the wisdom of Proverbs 14:23, we champion a lifestyle of disciplined effort and sustainable results.

Contact Us

  • Email
    Support@fourteen23fitness.com
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    24/7/365
Copyright Fourteen23, LLC
Caloric Restrictions - Meal Plan Generator

Below are the caloric range requirements based on the number of meals you chose!

3 meals: 1,400 – 3,000 calories

4 meals: 1,600 – 3,800 calories

5 meals: 1,800 – 3,800 calories

6 meals: 2,000 – 4,000 calories

Habit Example List

Example format:

Drink 1 gallon of water per day, Read 10 pages of a book, Wake up before 6:00 AM

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Muscle Group Options:

  • Chest
  • Back
  • Biceps
  • Triceps
  • Shoulders
  • Legs
  • Push
  • Pull

Format:

Separate groups in the same day with a forward slash ‘/’, separate days with a comma ‘,’.

e.g. [Chest/Back, Biceps/Triceps, Legs/Shoulders]

Day 1: Chest and Back

Day 2: Biceps and Triceps

Day 3: Legs and Shoulders

Body Types

Ectomorph:

Ectomorphs are typically characterized by a lean and slender physique with a fast metabolism. They often struggle to gain weight or muscle mass due to their naturally high metabolic rate. In terms of nutrition, ectomorphs may need to focus on consuming higher amounts of carbohydrates and calories to support energy levels and muscle growth. For weight loss, they should aim to maintain a balanced diet while incorporating resistance training to build muscle and enhance their metabolism.

Mesomorph:

Mesomorphs have a naturally athletic build with a well-defined muscle structure. They tend to gain muscle and lose fat relatively easily, making them well-suited for bodybuilding and fitness activities. Nutrition-wise, mesomorphs should aim for a balanced diet with a good mix of protein, carbohydrates, and healthy fats to fuel their workouts and support muscle recovery. For weight loss, a combination of strength training and cardio exercises, along with a slight caloric deficit, can help mesomorphs achieve a lean and toned physique.

Endomorph:

Endomorphs are characterized by a rounder and softer body shape with a higher tendency to store fat. They often have a slower metabolism, which can make weight loss more challenging. For nutrition, endomorphs should focus on a diet that is lower in carbohydrates and higher in protein and healthy fats to help regulate blood sugar levels and promote satiety. Regular physical activity, especially cardio and strength training, is crucial for endomorphs to boost their metabolism and burn excess body fat.

Activity Factor

1.25: Little-to-no activity

1.375: Light exercise 1x/week

1.55: Moderate exercise 3-5x/week

1.725: Heavy exercise 6-7 times a week

1.9: Very heavy exercise (2 Workouts/day)

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Disclaimer: Use of Fourteen23 Fitness Custom Workouts

By using the Fourteen23 Fitness Custom Workout Generator (“the Generator”), you acknowledge and agree to the following:

  1. Exercise Caution: All workouts generated by the Generator are provided for informational and fitness purposes only. While we make every effort to ensure the workouts are safe and effective, you should exercise caution and consult with a medical professional before starting any new fitness program.
  2. Individualized Workouts: The workouts generated by the Generator are based on the preferences and inputs provided by the user. These workouts may not be suitable for everyone, as individual fitness levels, medical conditions, and physical capabilities vary. It is essential to customize your workout plan according to your unique needs and limitations.
  3. Assumption of Risk: You understand that any form of exercise carries inherent risks of injury. You voluntarily assume all risks associated with using the workouts generated by the Generator. Fourteen23, its owners, employees, and affiliates shall not be liable for any injuries, accidents, or health issues that may occur as a result of using these workouts.
  4. Consultation with a Professional: We strongly recommend consulting with a qualified fitness trainer, physician, or healthcare provider before beginning any new exercise program. They can provide you with personalized guidance and ensure that the workouts align with your fitness goals and medical conditions.
  5. Responsibility for Your Actions: You are solely responsible for your actions and decisions related to your fitness journey. It is your responsibility to perform exercises safely, using proper form and technique. If you ever feel pain, discomfort, or experience unusual symptoms during a workout, you should stop immediately and seek medical advice.
  6. Not a Substitute for Professional Advice: The workouts generated by the Generator are not a substitute for professional medical advice, diagnosis, or treatment. They should not be used as a replacement for consultations with healthcare professionals or fitness experts.

By using the tools provided by Fourteen23 Fitness, you acknowledge that you have read, understood, and accepted this disclaimer. You agree to use the workouts generated at your own risk and discretion. Fourteen23 Fitness disclaims any liability for injuries or damages resulting from the use of the workouts provided through this tool.

If you do not agree with this disclaimer or have any concerns about your fitness capabilities, we advise you not to use the Fourteen23 Workout Tools and seek professional guidance instead.

Remember, your safety is paramount, and it is essential to prioritize it throughout your fitness journey.
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