By using the Fourteen23 Fitness Custom Workout Generator (“the Generator”), you acknowledge and agree to the following:
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.
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
Example format:
Drink 1 gallon of water per day, Read 10 pages of a book, Wake up before 6:00 AM
Muscle Group Options:
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
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.
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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