Male Model Body

MALE
MODEL
YOUR FULL 90 DAY
PLAN TO GET RIPPED
AND LEAN WITH NO
BODY
EQUIPMENT! BY MARIO ADRION
1) MINDSET SECRETS
GOAL SETTING
'If you don't know where you're going

you're not going anywhere.'
Writing down your goals makes you
44% more likely to achieve them!
Make S.M.A.R.T. Goals
TO DO! Write down:
WHAT your Goal is and be specific!

WHY you want to achieve your goal!
UNTIL WHEN you want to get there.
HOW1)you're going to do it: 'I will do 3
Bodyweight Circles per week!'
ⒸMARIO ADRION MALE MODEL BODY

1) MINDSET SECRETS
MOTIVATION
Motivation is nothing you're born with!

Here are the 3 Secrets that will keep you
motivated!
HAVE A GOAL: Remind yourself WHY

you are currently working out and
where it will get you!
MAKE IT A HABIT: Working out will
eventually become like Brushing your
teeth. It will be part of your weekly
routine and you don't even have to
think about it!
ACCOUNTABILITY: Tell people about
your goal! Once you put it out there you
will be more likely to stick to your
routine! Share your journey on Social
1)
Media or with your friends!

1) MINDSET SECRETS
MORNING ROUTINE
The way you start your Day defines the

outcome of your day! Here is my morning
routine that makes me more productive,
calm and happy!
Wake up around 6:00 am

DO NOT CHECK YOUR PHONE!
1 glass of water
15 min Morning YOGA Session
Journal
Write Down 3 Main Goals for the day
This takes only around 30-45 minutes and
gets me in control of my day. After that I
start checking my E-Mails and start my
1)
day.

2) WORKOUT SECRETS
WHY WORKOUT?
Your Body does not want to look ripped! It

still thinks we live in the Stone Age. Having
muscle mass costs a lot of ressources so
without working out muscle tissue will be
broken down and replaced by fat!
TYPES OF WORKOUTS
CARDIO: Burns Calories, keeps heart

healthy
WEIGHT LIFTING: Increases
Testosterone, builds muscle tissue
BODYWEIGHT: Trains Coordination and
builds muscle without equipment
HIGH INTENSITY: Burns Fat!
My Goal is to stay lean and athletic while
not being too bulky. That's why in Male
Model Body we focus on a combination
between1)Bodyweight and High Intensity
Training.

2) WORKOUT SECRETS
FREQUENCY AND REPETITIONS
No matter what level you're on- the

Golden Rule is to: 'Always increase the
Intensity!'
As long as you're doing more repetitions,
using more weight or working faster you
will automatically make progress!
FOR STRENGTH: 1-8 reps

FOR HYPERTROPHIE: 9-16 reps
FOR MUSCLE ENDURANCE: 17-35 reps
If you can do more than 25 reps, change
the exercise- make it more intense!
Your muscles need 2-3 days of recovery
Work out at least 2 times per week!
Working out more than 4 times per
week will risk overtraining!
SHORT BUT
INteNsE!
1)

2) WORKOUT SECRETS
UPPER BODY EXERCISES
1)

2) WORKOUT SECRETS
CORE EXERCISES
BETTER THAN
CrUNcHes
1)

2) WORKOUT SECRETS
LOWER BODY EXERCISES
NICE
BUtT
1)

2) WORKOUT SECRETS
MY ROUTINE
I go for at least 2 Full Body Circles per

Week. But we should always listen to out
bodies! Take another rest day or do an
extra workout depening on your energy
level but commit to at least 2 per week!
SCHEDULE EXAMPLE
MONDAY: Full Body Circle WO1

TUESDAY: Rest- Swim in the Afternoon
WEDNESDAY: Rest- Morning YOGA
THURSDAY: Full Body Circle WO2
FRIDAY: Rest- Hike
SATURDAY: Full Body Circle WO1
SUNDAY: Rest
In addition to the Workouts I always stay

active go for walks every day and even take
some crossfit or sports classes on my
1)
travels.

3) DIET SECRETS
TYPES OF FOODS
You are what you eat! The right Diet will

make you feel and look better! There are so
many diet trends so here is an overview of
the main nutritents of every diet!
CARBS: 4 kcal/g Fast Energy, found in

Grains, Fruits, Potatoes...
PROTEIN: 4kcal/g Building Material,
found in Meat, Eggs, Beans...
FAT: 9kcal/g Energy Storage, found in
Oils, Nuts, Eggs, Meat
FIBER: 0kcal/g Regulates appetite,
found in Whole Grain, Vegetables, Fruits
I stick to a High Carb, Moderate Protein

and Low Fat Diet!
Around 450g Carbs, 150g Protein, 50g Fats.
Some people do well with Low Carb- the
main rule 1)is to not mix Carbs and too
much Fat!

3) DIET SECRETS
CALORIES
An average man burns around 2,000kcal

per day. To calculate how many calories
you need per day I suggest 'calorie
calculator' to get an estimate based on
your weight, age and activity level.
For MUSCLE GROWTH: Eat around
300kcal more than you burn every day
For WEIGHT LOSS: Eat around 250kcal
less than you burn every day
WHEN TO EAT
I personally don't eat first thing in the

morning and keep my carb intake low
before going to bed. But it all depends on
your schedule and generally the timing of
your meals does not matter.
Always ask yourself: 'Does my body need
1) now or am I just craving
food right
something?'

3) DIET SECRETS
SPECIAL DIETS
VEGANISM: Only plant based

LOW CARB: Less than 50g Carbs/day
GLUTEN FREE: No Wheat Products
KETOGENIC: No Carbs, high Fat
I went Vegan for 6 months and also tried
Keto but now am sticking to a High Carb
diet with Meat and Fish occasionally. I
don't eat any dairy products anymore but
a lot of beans and lentils for vegan protein.
SUPPLEMENTS
You can get all nutrients from whole Foods

but here are some optional supplements I
recommend:
MAGNESIUM: Muscle Recovery
PROTEIN ISOLATE: Muscle Building
CREATINE: Explosiveness and Strength
1)
GREEN TEA: Natural Pre Workout

3) DIET SECRETS
MY MEAL SYSTEM
Here is the Meal System I follow along

every single day!
2 Carb Sources: Potatoes, Rice, Oatmeal,

Pasta, Quinoa, Bread(..)
4 Fruit Servings: Apple, Banana, Pear,
Blueberries(..)
1 Fat Source: Coconut Oil, Dark
Chocolate, Egg Yolks, Avocado(..)
3 Protein Sources: Chicken Breast, Eggs,
Tuna Can, Salmon, Protein Powder(..)
1 Legume Source: Can of Lentils, Peas,
Beans, Chick Peas(..)
2 Vegetable Servings: Broccoli, Carrots,
Spinach, Paprika, Salad(..)
I always switch up the Meals in the

categories but by following this plan I
make sure to have a balanced diet with all
1)
the nutrients I need!

3) DIET SECRETS
MEAL PLAN EXAMPLE
Here is an example of my Meals yesterday

covering all the 6 Categories of my Meal
System.
BREAKFAST: Oatmeal with 1 Banana, 1

Pear and 1 Scoop of Protein Powder
WORKOUT
LUNCH: Brown Rice with Chicken Breast
and Steamed Kale
SNACK: 1 raw Carrot
DINNER: Salad with 1 can of Chickpeas
and 3 Eggs
SNACK: One piece of Dark Chocolate
(90% Cacao)
Depending on your calorie intake you
should adjust the serving sizes.
With regular sizes this will get you to

1)
around 2,500 of clean nutrients!

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MALE

'If you don't know where you're going

TO DO! Write down:

WHAT your Goal is and be specific!

ⒸMARIO ADRION MALE MODEL BODY

Motivation is nothing you're born with!

HAVE A GOAL: Remind yourself WHY

ⒸMARIO ADRION MALE MODEL BODY

The way you start your Day defines the

Wake up around 6:00 am

ⒸMARIO ADRION MALE MODEL BODY

Your Body does not want to look ripped! It

CARDIO: Burns Calories, keeps heart

ⒸMARIO ADRION MALE MODEL BODY

FREQUENCY AND REPETITIONS

No matter what level you're on- the

FOR STRENGTH: 1-8 reps

ⒸMARIO ADRION MALE MODEL BODY

UPPER BODY EXERCISES

ⒸMARIO ADRION MALE MODEL BODY

ⒸMARIO ADRION MALE MODEL BODY

LOWER BODY EXERCISES

ⒸMARIO ADRION MALE MODEL BODY

I go for at least 2 Full Body Circles per

MONDAY: Full Body Circle WO1

In addition to the Workouts I always stay

ⒸMARIO ADRION MALE MODEL BODY

You are what you eat! The right Diet will

CARBS: 4 kcal/g Fast Energy, found in

I stick to a High Carb, Moderate Protein

ⒸMARIO ADRION MALE MODEL BODY

An average man burns around 2,000kcal

I personally don't eat first thing in the

ⒸMARIO ADRION MALE MODEL BODY

VEGANISM: Only plant based

You can get all nutrients from whole Foods

ⒸMARIO ADRION MALE MODEL BODY

Here is the Meal System I follow along

2 Carb Sources: Potatoes, Rice, Oatmeal,

I always switch up the Meals in the

ⒸMARIO ADRION MALE MODEL BODY

MEAL PLAN EXAMPLE

Here is an example of my Meals yesterday

BREAKFAST: Oatmeal with 1 Banana, 1

With regular sizes this will get you to

ⒸMARIO ADRION MALE MODEL BODY

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