Write Your Own Meal & Exercise Program

Name: Write Your Own Meal & Exercise Program
Rating: 4.7 (11 reviews)

Sick of not hitting your weight loss goals? Ever wanted to write your own programs and not rely on a PT?

Created byJacinta Lees

Last updated 4/2025

English

What you'll learn

Calculate BMR
Calculate daily calorie intake in accordance to personal goals
Calculate macronutrient values per day based on calorie intake and personal goals
Write an effective meal plan
Write an exercise program
Understand how each body type works and how this is important for health and fitness programming

Course content

6 sections • 25 lectures • 1h 39m total length

Welcome to this Course!9:40
Discover how to write your own meal and exercise program by understanding three body types, calculating BMI and BMR, and planning calories and macronutrient splits for your goals.

The Three Body Types4:58
Explore the three body types—ectomorph, endomorph, and mesomorph—and how they look, respond to exercise, and differ in macronutrient needs, with tips to identify them in everyday people.
About the Ectomorph4:58
The ectomorph stays naturally lean and tall, often struggling to gain weight; prioritize high calorie and carbohydrate intake, with 40/40/20 or 40/50/10 splits, plus minimized cardio and weight training.
About the Endomorph5:36
For endomorphs, focus on a macro split of 40% protein, 20% carbohydrates, and 40% fat, and combine cardio with heavy weight training to lose fat while preserving muscle.
About the Mesomorph6:18
Explore the mesomorph body type, its balanced 40/30/30 or 30/40/30 macronutrient split, and how to tailor cardio and weight training for muscle gain or fat loss.
Body Types - Quiz Your Knowledge!

What's Involved in Writing your Meal Plan?2:33
Compute your BMI as your base metabolic rate and adjust for activity. Set calories and macro splits—protein, carbs, and fat—and craft your meal plan with per-meal protein targets.
Calculating your BMR5:02
Calculate your basal metabolic rate using weight, height, age, and sex, noting different formulas for men and women, then adjust daily calories for weight loss or gain.
Calculating your Calories6:25
Apply your exercise multiplier to your BMR to estimate daily maintenance calories, then adjust with a deficit or surplus and test changes over time.
Calculating your Macronutrients4:41
Calculate your macronutrients for an endomorph body type by prioritizing high protein and fat, reducing carbohydrates, and using a 40/20/40 split to build muscle and burn fat.
Calculating your Macronutrients - Excel Calculator9:27
Excel Calculator Download0:04
Writing your Plan0:40
Meal Plan Example0:02

Overview of Exercise Methodologies2:06
Identify your body type, choose an exercise methodology, write and implement your plan, and track progress to avoid plateaus by adjusting every four to eight weeks.
What Programs Works Best for the Ectomorph?1:27
Explore muscle-building strategies for ectomorphs by using upper-lower or full-body splits and German volume training (10 sets of 10) within four-week cycles.
What Program Works Best for the Endomorph?1:24
What Program Works Best for the Mesomorph?1:47
Identify the best mesomorph training plan from five options—upper-lower split, full-body split, German volume training, and supersets—and pair strength with cardio through interval or steady-state training.
Exercise Methodologies11:07
Explore six exercise methodologies: full body split, upper/lower split, supersets, german volume training, circuit training, and high-intensity interval training, and learn to tailor them to your body type and goals.
Writing your Exercise Program0:34
Exercise Program Template Downloads0:02
Exercise Plan Example0:04

Why Tracking Your Goals is Important0:47
SMART Goals0:18
Visualising Your Goals to Reality15:43
In this bonus resource, I have included a guided meditation and Visualisation Workbook.

Visualisation is a POWERFUL way to see with the end in mind.

Why is this important?

When we can see something, we can achieve it. Our unconscious mind will always look to validate that what we tell it is correct; therefore, when we have a negative thinking process we unconsciously look for negative things. Whereas if we are maintaining a positive outlook, we unconsciously look for positivity and solutions. How good is that?!

Another reason why sometimes we don't succeed is because we feel fear. When we can visualise ourselves in the end position, when we have achieved our goals and we can start to bring to life those feelings and emotions of accomplishments and success, our mind literally thinks we are already there! What this means is our mind then supports us to get there because it's as though we've lived through the fear and it's being removed.

Complete the guide in 'Becoming a Healthy Person' and listen to the guided meditation. Repeat this meditation as many times as you like and as often as you like.

Requirements

Description

This online course is designed with two main groups of people in mind:

Those who are sick of not getting results they want through fad diets and exercise programs, and;
Health and Fitness Professionals who want to fine tune their programming skills to better their client's results

Learn how to:

Identify the 3 body types; Ectomorph, Endomorph and Mesomorph and understand how they are best suited to nutrition and exercise
Calculate your BMR (Base Metabolic Rate)
Calculate your daily calorie consumption based on your body type and goals
Understand the IIFYM (if it fits your macros) approach to meal programming
Understand how to convert your macro percentages into grams of food
Write your own meal plan that's guaranteed to work
Understand the different exercise methodologies and their benefits to your goals
Write your own exercise program that's guaranteed to work

This program also comes with:

Downloadable templates and resources
Tracking Workbook to track your goals and progress
Added mental fitness training to get both mentally and physically fit

Whether you are looking to lose weight, build muscle, or even a bit of both. This course is for you!

So what else are you waiting for? Enrol today and get everything you need to know about designing a well-rounded program that you can confidently know is going to work for your body type and goals!

Who this course is for:

Health and fitness enthusiasts wanting to take their meal and exercise programs into their own hands
Beginners wanting to write their own meal and exercise programs
Fitness Professionals wanting to gain an improved programming understanding for their clients

Write Your Own Meal & Exercise Program

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 10min

The Three Body Types4 lectures • 22min

Nutrition and Macronutrients8 lectures • 29min

Exercise Programming8 lectures • 19min

Mental Fitness - Going Next Level3 lectures • 17min

Course Completion1 lecture • 4min

Requirements

Description

Who this course is for: