N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 4
N U T R I T I O N A N D W O R K O U T P L A N

UNBEATABLE
MIND
Secrets for developing
Mental Toughness and
an Unbeatable Mind!
By Mark Divine

MONTH 4
 Unbeatable Mind Copyright
© 2014-2015
by Mark Divine

All rights reserved. No part of this book may be

reproduced in any form or by any electronic or
mechanical means, including information storage
and retrieval systems, without permission in writing
from Mark Divine, except by a reviewer who may
quote brief passages in a review.
MONTH 4

Unbeatable Mind
Nutrition and
Workout Plan

NUTRITION AND WORKOUT PLAN - MONTH 4 4

THIS MONTH WE focus on your protein. There are plenty of diets out there that claim
you can eat all the fats, protein, and veggies you can stuff into yourself but this is far
from fact if you want to live a healthy life style. Like any diet, your portions must feed
your output. What I mean by that is if you run a marathon then a big bowl of pasta is
going convert to energy pretty well. If I am planning to run two miles tomorrow then
I probably won’t need all the calories in that bowl of pasta to keep me going. Which
brings us back to protein. Proteins are used by the body to repair. That is why you will
see serious athletes drinking down a shake after an intense training session. Their
bodies are torn and broken and their muscles are looking for protein to start the repair
process and make them stronger. This is a very basic picture but I think you will get
it. If you want to lose weight overfeeding your body protein will not help even if you
have cut your sugars and carbs.
An average man should consume 56 grams of protein a day and women about
46. If you work out hard, you can up that by anywhere from 10- 50 grams. So what
does that much meat look like?
An 8 ounce steak has about 61 grams of protein and an egg has 6.
Great, so go out there and eat 3 burgers after a vigorous OPWOD. NOPE! The
type of protein you consume is also very important. Lean, organically tended, free
range, non-medicated with antibiotics and hormones. I am not here to spoil the party
but ground beef is probably the worst choice you can make. Not to mention most
commercially sold ground beef may contain over 40 different cows in the mix.

Month 4
Here is your assignment:
Please take out ¼ of all sugary drinks from your diet this month and add ¼
more water. Remove another ¼ of your grains from your diet this month. I would also
like you to make a list of all the protein you eat for 2 days. Nuts, eggs, beans, meat,
shakes, etc. Please list specifically.
Using your tally collection from last month record the number that represents ¾
of your sugar intake on the foods below next to that food. That is your target number for
the month. Continue with your extra helpings of fruits and veggies. I have underlined
the foods rich in sugars.

NUTRITION AND WORKOUT PLAN - MONTH 4 5

 Please estimate how often you eat these foods in a week. Each serving counts
as one tally mark. You can keep a simple tally on each item net to the group each
night. Print this out and keep next to your bed.

FOOD NAME TIMES PER WEEK

Fast food

Soda

Alcohol

Bread

Pasta

Dairy Products

Oils and butter

Caffeinated products

Protein supplements

Red Meat

Rice

Chips or Crackers

Pizza

Lunch meats, sausages, or cold cuts

Juices

Candy and sweets

Cakes, Muffins, Pies

Chicken and Fish

Spoonful’s of Sweetener

Greens

NUTRITION AND WORKOUT PLAN - MONTH 4 6

 Peppers, onions and garlic

Lettuce and cabbages

Root veggies

Squashes

Citrus

Berries

Apples and pears

Bananas

Exotic Fruits (pineapple, kiwi, coconuts)

Cereals

Eggs

Water

Nuts and beans

Seeds

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

Add your own food:

NUTRITION AND WORKOUT PLAN - MONTH 4 7

Month 4 (Core Emphasis)
Here we go with month 4 guys! Over the last few months you have been
developing your squat and your push up. Hopefully your bodies are starting to adapt
to the workouts and the workload. The workload is going to continue to increase this
month, but there will still be scaling options provided for anyone who needs them.
Listen to your bodies and adjust the workouts accordingly.
This month we are going to focus on the core. Everything we do physically
relies on our core; whether we are going for a light jog or we are putting 300lbs over
are head. Being able to stabilize your core will allow for a major increase in physical
performance. To develop your core and core awareness this month, we have put in
some core engagement drills, as well as, workouts with core as the main focus. Enjoy
this month, get after it, have fun, and HOOYAH!

Baseline Retest: 2 Minutes of Push Ups, 2 Minutes of Sit Ups, 2 Minutes of Air
Squats, 1 Minute of Pull Ups, and 1 Mile Run

(Rest 2 Min Between Each Discipline)

• The philosophy behind the Baseline Retest at the start of every month is to
see measurable improvement over the course of your training. Every time you
test the Baseline you should be attacking it with full intensity. This is the time
where you get to show off the improvements you have made over the last month.
The Baseline Retest also provides a lot of insight. Take time after performing
the Baseline to write down a few notes, your results, how you felt during the
Baseline, what you felt strong/improved on, and weaknesses.

WEEK 1: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, WORKOUT RESULTS,

AND FEELING DURING WORKOUTS.

Monday: 2 Rounds: Tabata Sit Ups (20 seconds on/10 seconds rest), Rest 5 Min then:
4 Rounds: 20 Push Ups, 20 Back Extensions, 20 Jumping Squats
(Scaling Options- Lower # of reps and/or scale movements to Knee Push Ups and
Regular Air Squats)

NUTRITION AND WORKOUT PLAN - MONTH 4 8

Tuesday: 5 Rounds: 6 Pull Ups, 7 Box Jumps (20”), 8 Burpees, 9 Sit Ups (Scaling
Options- Jumping Pull Ups and Step Ups)

Wednesday: 30 minutes walk, run, row, bike, or swim

Thursday: 20 Min AMRAP: 20 KB Swings (35/20), 10 Box Step Ups (20”), 20 Sit Ups

Friday: 15 Min AMRAP: 9 Push Up, 12 Mountain Climbers, 15 Air Squats (Scaling
Options- Scale Number of Reps and/or workout time)

WEEK 2: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, WORKOUT RESULTS,

AND FEELING DURING WORKOUTS.

Monday: 10 Rounds: (30 Seconds On/30 Seconds Off) Sit Ups, After Mobilize Ankles,
Hips, and Shoulders

Tuesday: 4 Rounds: 30 Single Jumps w/ Jump rope, 30 Air Squats, 30 Back Extensions
(Supermans)

Wednesday: 30 minutes walk, run, row, bike, or swim

Thursday: 20 Min AMRAP: 21 Squats, 14 Leg Levers, 7 Burpees

Friday: 10 Min AMRAP: 10 KB Swings, 15 Push Ups, 20 4-Count Flutter Kicks

WEEK 3: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, WORKOUT RESULTS,

AND FEELING DURING WORKOUTS.

Monday: 4 Rounds: 200m Run, 20 Jumping Squats, 20 Arm Haulers, 40 Second

Plank (Scaling Options- Scale Number of Rounds and/or Reps), After Mobilize Ankles,
Hips, Shoulders

NUTRITION AND WORKOUT PLAN - MONTH 4 9

Tuesday: 15 Min AMRAP: 10 Burpees, 10 Weighted Sit Ups, 10 Dips
(Scaling Options- Time of workout and/or reps, For Weighted Sit Ups use a Dumbbell
or Weight Plate and hold against chest).

Wednesday: 30 minutes walk, run, row, bike, or swim

Thursday: 2 Rounds: 800m Run, 50 Sit Ups. After Mobilize Ankles, Hips, Shoulders

Friday: “Barbara” 5 Rounds For Time: 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50
Air Squats, Rest 3 Min between Rounds. (Scaling options- Scale Number of Rounds
and/or Lower Number of Reps by 10-20 for Each Movement).

WEEK 4: EVERY WEEK DOCUMENT YOUR MOOD, SLEEP, WORKOUT RESULTS,

AND FEELING DURING WORKOUTS.

Monday: 10 Rounds: (30 Seconds On/30 Seconds Off) Sit Ups,

5 Rounds: 6 Pull Ups, 7 Box Jumps (20”), 8 Burpees, 9 Push Ups (Scaling Options-
Jumping Pull Ups and Step Ups)

Tuesday: 5 Min AMRAP: Max Burpees, Rest 5 Min then 5 Min AMRAP: Max Sit Ups

Wednesday: 30 minutes walk, run, row, bike, or swim

Thursday: 10 Min AMRAP: 15 Sit Ups, 15 Back Extensions, 15 Leg Levers, 15

Mountain Climbers

Friday: “Cindy” 20 Minute AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air Squats (Scaling
Options- Lower Workout Time to 10 Min AMRAP, Scale Pull Ups with Band or Jumping
Pull Ups).

NUTRITION AND WORKOUT PLAN - MONTH 4 10