Journey Back to Fitness - Phase 1 Training and Nutritional Breakdown

Updated: Apr 8, 2020

Having battled with some serious health issues for the last 6 months, it's time to get back into it - I will be documenting my full journey back to fitness through my new IGTV series, sharing my exact approach to training and nutrition throughout the entire process. Be sure to watch Ep. 1 of the series to put the information from this post into context, if you're way ahead of me... here's my outline for 'Phase 1'.


Be sure to head over to my Instagram @bensmithlive to follow then entire journey.


Phase 1


Workout Outline


  • 20 minutes on the stairmaster

  • Primary movement // 5x5-8 - Building up to the heaviest set which I will record to track my progress, looking to add weight each session.

  • Superset 1 // 5x10 - Two supplementary movements back to back.

  • Superset 2 // 5x10 - Two supplementary movements back to back.


Training Split - Not including warm up/down, stretching or mobility that I will be doing.


  • Chest - Flat and decline movements

  • Funtional movements, bodyweight and mobility - Including overhead squats, pull ups, single legged deadlits etc.

  • Incline chest (primary and one SS ex.), front delts (one SS ex.) and biceps (one ex. of each SS)

  • Full body circuit style (Tabata, HIIT, etc.) - Focusing on compound functional movements, which tend to be leg and back dominate, for example: Kettlebell swings/deadlfits.

  • Shoulders - Pressing, lateral and rear delt movements

  • Rest


Nutrition Plan - Intermittent Fasting using the following guidelines that line up with my goals:


  • Consuming all of my daily calories in roughly a 6 hour window, starting from 2:00-4:00, finishing at 8:00-10:00.

  • 2500 calories - 200g protein, at least 80g fat, the rest I will adjust to what I feel I need. (not strictly tracked)

  • Training just before I break my fast, breaking it with a protein shake post workout.


This breakdown will change in the near future as I adapt to the training, and remember, this is personalised to my needs! If you haven't done so already be sure to check out the first video in my IGTV series, and leave a comment or drop me a message if you have any questions or topics you'd like me to get into further!



Be sure to head over to my Instagram @bensmithlive to follow then entire journey.


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