top of page

General Guidelines for Exercise & Nutrition

Updated: Dec 16, 2020

To get the best metabolic boost from your workouts, you want to do a full body workout. 

To maximize your lifts, a push day and pull day format works best.

– Push days are chest, shoulders, triceps, quads and calves – Pull days are hamstrings, lats, biceps, posterior shoulders

Two options:

  • Push, pull, off day then repeat

  • Push day, off day, pull day, off day then repeat

Start with leg exercises first then finish with chest, back and arms. Cardio can be done on lift days or on off days (your choice!) it just needs to be a minimum of 30 minutes 3x/week.

In regards to nutrition/diet here are some key things you can incorporate to get you on the right track.

  • 5 meals per day spaced about 2-2 1/2 hours apart (3 meals and 2 snacks)

  • Always eats breakfast, preferably within 30 minutes of waking up

    • Breakfast should be a protein based meal (at least 20 grams). Think eggs, Greek yogurt, peanut butter/almond butter, or a protein shake/bar to start off your day.

  • Post workout meals should be protein and carb based to begin muscle repair. It’s a good idea to get protein into your system within 30 minutes from when finish up.

A few other helpful tips!

  • Eat plenty of fruits and veggies daily

  • Daily protein intake should equal 1 gram per ideal body weight

  • Daily water intake should be roughly 1 oz/lb of body weight (e.g 120oz if 120 lbs)

  • Keep in mind these are general guidelines. 

If you would like more information or a more sport specific diet please schedule an appointment with Dr. Frederico Pacheco, D.C. at 303-925-1050 or book online at


Want more Total Body Care tips and tricks?

bottom of page