How I Completely Transformed My Fitness Journey in 2024 to See Results: Workout Split, Protein Intake, Diet, Motivation, and More!

Manifest Daily

In this episode of Manifest Daily, I’m diving deep into my fitness journey —from my current workout split to what’s working for me diet-wise and everything in between!

I’ll walk you through what I focus on each day at the gym (exercises below!!), the active recovery routine that helps me stay injury-free, and the key changes I made in January 2024 that have 10x my progress. I’ll also share how I’m tracking my protein intake, my plans to start tracking macros, and the fitness goals I’m striving to hit by the end of this year and beyond.

Whether you're just starting out in the gym or looking for some fitness inspo, this episode is packed with tips to help you stay on track with your goals.

In this episode, we cover:

• My workout split and the exercises I focus on each day
• What I do for active recovery on weekends
• The fitness changes I made in January 2024 and how they’ve helped me see results
• My current diet, protein intake, and plans for tracking macros in 2024
• My fitness goals for 2025 and some of my favorite workout songs to keep me motivated (linked below)

My Lituation Playlist on Spotify: https://open.spotify.com/playlist/6eQfJtZ7Na97FdNjbeaZI0?si=s-UhoTJ6Tw-VzBklTJNqtA

My Current Split for October 2024

Monday, Wednesday, Friday (Legs)

Dynamic stretching

Core:

• 3 x 12 toe touches w/20lbs
• 3 x 12 Russian twists with 20lbs
• 3 x 30s plank

Legs

• 1 x 15 hip thrusts @ 50lbs, 2 x 10 @ 90lbs, 2 x 12 @ 70lbs
• 1 x 12 @ 90lbs, 1 x 20 @ 110lbs, 2 x 15 leg extensions @ 120lbs
• 3 x 12 leg press @ 140lbs, 2 x 10 single leg press @ 40lbs OR smith machine squats
• 3 x 12 hamstring curls @ 50lbs
• 3 x 25 calf raises @ 20lbs on smith machine
• 3 x 12 back extensions @ 15lbs, then extensions till failure

Stair Master for 30 minutes

Tuesday, Thursday (Upper Body)

Warm Up/Stretch

Core:

• 3 x 3 bodyweight chin ups
• 3 x 12 toe touches w/20lbs
• 3 x 12 Russian twists with 20lbs
• 3 x 30s plank

Upper Body

• 1 x 12 lateral raises @ 7.5, 3 x 12 lateral raises @ 10lbs
• 3 x 12 rows @ 50lbs OR lat pull downs
• 1 x 15 biceps curls @ 17.5, 3 x 10 @ 20lbs
• 3 x 12 chest press @ 15lbs
• 1 x 15 @ 25lbs, 3 x 10 @ 30lbs, 1 x 15 tricep pull down @ 20lbs drop set

Stair Master for 30 minutes

Social Media

• Follow my astrology page @astroxdn
• Subscribe on YouTube

—

Links

Some of these links are affiliate links.

• Seed Probiotic
• Amazon Storefront
• Website
• Suggest A Podcast Topic

Our Sponsors:
* Check out Rejoyn: www.rejoyn.com
Support this podcast at — https://redcircle.com/manifest-daily/exclusive-content
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy