LiveGood LifeStyle Fitness 90 Day Regiment

3-Month Personalized Exercise & Nutrition Program

Overview This 3-month program combines progressive exercise plans with individualized meal plans tailored to each client’s body type and goals. The program is divided into three 4-week phases: Foundation, Build, and Peak. Each client will receive a customized training schedule (strength, cardio, mobility) and a nutrition plan built around their metabolic needs, body composition goals (fat loss, muscle gain, maintenance), dietary preferences, and any food intolerances/allergies.

How customization works

• Initial assessment: body composition (weight, body-fat estimate), movement screen, strength baseline, cardiovascular fitness test, lifestyle factors, medical history, sleep, stress, and personal goals.

• Body type classification: program uses practical classification (ectomorph, mesomorph, endomorph) but prioritizes measured metrics (resting metabolic rate estimate, activity level, current body fat).

• Goal-specific adjustments: caloric targets and macronutrient ratios adjusted per goal: calorie deficit for fat loss, slight surplus for muscle gain, maintenance calories for recomposition/maintenance.

• Meal plan formats: sample meals, daily meal templates, grocery lists, and simple recipes. Options for omnivore, vegetarian, vegan, and common allergies.

Program Structure Phase 1 — Foundation (Weeks 1–4)

• Goals: build consistency, correct movement patterns, establish baseline nutrition.

• Training: 3–4 sessions/week: 2 full-body strength sessions, 1–2 low-to-moderate intensity cardio or conditioning sessions, daily mobility work (10–15 min).

• Strength focus: compound lifts with emphasis on technique (squat, hinge, push, pull). Reps 8–12, 3 sets.

• Conditioning: steady-state cardio 20–30 min or interval circuits 12–20 min.

• Nutrition: set calorie target, protein 0.8–1.0 g per lb body weight for muscle preservation, distribute carbs and fats per body type (higher carbs for ectomorphs, moderate for mesomorphs, lower carbs/higher fat for endomorphs). Establish meal timing and hydration habits.

Phase 2 — Build (Weeks 5–8)

• Goals: increase strength, improve conditioning, refine nutrition for progress.

• Training: 4 sessions/week: 3 strength sessions (upper/lower split or push/pull/legs), 1–2 conditioning sessions (HIIT or tempo cardio), continued mobility.