NYUS Fitness & Nutrition Guides
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3 4 Sit Up90 90 HamstringAb Crunch MachineAb RollerAdductor GroinAdductorAdvanced Kettlebell WindmillAir BikeAll Fours Quad StretchAlternate Hammer CurlAlternate Heel TouchersAlternate Incline Dumbbell CurlAlternate Leg Diagonal BoundAlternating Cable Shoulder PressAlternating Deltoid RaiseAlternating Floor PressAlternating Hang CleanAlternating Kettlebell PressAlternating Kettlebell RowAlternating Renegade RowAnkle CirclesAnkle On The KneeAnterior Tibialis SmrAnti Gravity PressArm CirclesArnold Dumbbell PressAround The WorldsAtlas Stone TrainerAtlas StonesAxle DeadliftBack Flyes With BandsBackward DragBackward Medicine Ball ThrowBalance BoardBall Leg CurlBand Assisted Pull UpBand Good Morning Pull ThroughBand Good MorningBand Hip AdductionsBand Pull ApartBand Skull CrusherBarbell Ab Rollout On KneesBarbell Ab RolloutBarbell Bench Press Medium GripBarbell CurlBarbell Curls Lying Against An InclineBarbell DeadliftBarbell Full SquatBarbell Glute BridgeBarbell Guillotine Bench PressBarbell Hack SquatBarbell Hip ThrustBarbell Incline Bench Press Medium GripBarbell Incline Shoulder RaiseBarbell LungeBarbell Rear Delt RowBarbell Rollout From BenchBarbell Seated Calf RaiseBarbell Shoulder PressBarbell Shrug Behind The BackBarbell ShrugBarbell Side BendBarbell Side Split SquatBarbell Squat To A BenchBarbell SquatBarbell Step UpsBarbell Walking LungeBattling RopesBear Crawl Sled DragsBehind Head Chest StretchBench DipsBench JumpBench Press PowerliftingBench Press With BandsBench Press With ChainsBench SprintBent Arm Barbell PulloverBent Arm Dumbbell PulloverBent Knee Hip RaiseBent Over Barbell RowBent Over Dumbbell Rear Delt Raise With Head On BenchBent Over Low Pulley Side LateralBent Over One Arm Long Bar RowBent Over Two Arm Long Bar RowBent Over Two Dumbbell Row With Palms InBent Over Two Dumbbell RowBent PressBicycling StationaryBicyclingBoard PressBody Tricep PressBody UpBodyweight FlyesBodyweight Mid RowBodyweight SquatBodyweight Walking LungeBosu Ball Cable Crunch With Side BendsBottoms Up Clean From The Hang PositionBottoms UpBox Jump Multiple ResponseBox SkipBox Squat With BandsBox Squat With ChainsBox SquatBrachialis SmrBradford Rocky PressesButt Lift BridgeButt UpsButterflyCable Chest PressCable CrossoverCable CrunchCable DeadliftsCable Hammer Curls Rope AttachmentCable Hip AdductionCable Incline PushdownCable Incline Triceps ExtensionCable Internal RotationCable Iron CrossCable Judo FlipCable Lying Triceps ExtensionCable One Arm Tricep ExtensionCable Preacher CurlCable Rear Delt FlyCable Reverse CrunchCable Rope Overhead Triceps ExtensionCable Rope Rear Delt RowsCable Russian TwistsCable Seated CrunchCable Seated Lateral RaiseCable Shoulder PressCable ShrugsCable Wrist CurlCalf Machine Shoulder ShrugCalf Press On The Leg Press MachineCalf PressCalf Raise On A DumbbellCalf Raises With BandsCalf Stretch Elbows Against WallCalf Stretch Hands Against WallCalves SmrCar DeadliftCar DriversCarioca Quick StepCat StretchCatch And Overhead ThrowChain Handle ExtensionChain PressChair Leg Extended StretchChair Lower Back StretchChair SquatChair Upper Body StretchChest And Front Of Shoulder StretchChest Push From 3 Point StanceChest Push Multiple ResponseChest Push Single ResponseChest Push With Run ReleaseChest Stretch On Stability BallChild S PoseChin To Chest StretchChin UpCircus BellClean And JerkClean And PressClean DeadliftClean From BlocksClean PullClean ShrugCleanClock Push UpClose Grip Barbell Bench PressClose Grip Dumbbell PressClose Grip Ez Bar Curl With BandClose Grip Ez Bar CurlClose Grip Ez Bar PressClose Grip Front Lat PulldownClose Grip Push Up Off Of A DumbbellClose Grip Standing Barbell CurlCocoonsConan S WheelConcentration CurlsCross Body CrunchCross Body Hammer CurlCross Over With BandsCrossover Reverse LungeCrucifixCrunch Hands OverheadCrunch Legs On Exercise BallCrunchesCuban PressDancer S StretchDead BugDeadlift With BandsDeadlift With ChainsDecline Barbell Bench PressDecline Close Grip Bench To Skull CrusherDecline CrunchDecline Dumbbell Bench PressDecline Dumbbell FlyesDecline Dumbbell Triceps ExtensionDecline Ez Bar Triceps ExtensionDecline Oblique CrunchDecline Push UpDecline Reverse CrunchDecline Smith PressDeficit DeadliftDepth Jump LeapDip MachineDips Chest VersionDips Triceps VersionDonkey Calf RaisesDouble Kettlebell Alternating Hang CleanDouble Kettlebell JerkDouble Kettlebell Push PressDouble Kettlebell SnatchDouble Kettlebell WindmillDouble Leg Butt KickDownward Facing BalanceDrag CurlDrop PushDumbbell Alternate Bicep CurlDumbbell Bench Press With Neutral GripDumbbell Bench PressDumbbell Bicep CurlDumbbell CleanDumbbell Floor PressDumbbell FlyesDumbbell Incline RowDumbbell Incline Shoulder RaiseDumbbell LungesDumbbell Lying One Arm Rear Lateral RaiseDumbbell Lying PronationDumbbell Lying Rear Lateral RaiseDumbbell Lying SupinationDumbbell One Arm Shoulder PressDumbbell One Arm Triceps ExtensionDumbbell One Arm Upright RowDumbbell Prone Incline CurlDumbbell RaiseDumbbell Rear LungeDumbbell ScaptionDumbbell Seated Box JumpDumbbell Seated One Leg Calf RaiseDumbbell Shoulder PressDumbbell ShrugDumbbell Side BendDumbbell Squat To A BenchDumbbell SquatDumbbell Step UpsDumbbell Tricep Extension Pronated GripDynamic Back StretchDynamic Chest StretchElbow CirclesElbow To KneeElbows BackElevated Back LungeElevated Cable RowsElliptical TrainerExercise Ball CrunchExercise Ball Pull InExtended Range One Arm Kettlebell Floor PressExternal Rotation With BandExternal Rotation With CableExternal RotationEz Bar CurlEz Bar SkullcrusherFace PullFarmer S WalkFast SkippingFinger CurlsFlat Bench Cable FlyesFlat Bench Leg Pull InFlat Bench Lying Leg RaiseFlexor Incline Dumbbell CurlsFloor Glute Ham RaiseFloor Press With ChainsFloor PressFlutter KicksFoot SmrForward Drag With PressFrankenstein SquatFreehand Jump SquatFrog HopsFrog Sit UpsFront Barbell Squat To A BenchFront Barbell SquatFront Box JumpFront Cable RaiseFront Cone Hops Or Hurdle HopsFront Dumbbell RaiseFront Incline Dumbbell RaiseFront Leg RaisesFront Plate RaiseFront Raise And PulloverFront Squat Clean GripFront Squats With Two KettlebellsFront Two Dumbbell RaiseFull Range Of Motion Lat PulldownGironda Sternum ChinsGlute Ham Raise
All meal & macro guides
1 2 G Lb Protein Bulk1 5 G Lb Protein Bulk1 Day Taper Single Day Carb Load1 G Lb Protein Bulk Standard10 Day Smoothie Cleanse Jj Smith100g Carbs Day Plan100g Fat Day Plan100g Protein Day Plan10k Training12 Week Bodybuilding Pre Show Prep1200 Kcal Fat Loss Men Aggressive1200 Kcal Fat Loss Women1200 Kcal Women Fat Loss Plan120g Fat Day Plan120g Protein Day Plan1300 Kcal Fat Loss Women1300 Kcal Women Deep Cut Plan14 10 Easy If1400 Kcal Fat Loss Women1400 Kcal Women Cut Plan140g Protein Day Plan1500 Kcal Fat Loss Women1500 Kcal Lean Cut Plan150g Carbs Day Plan150g Fat Day Plan150g Protein Day Plan16 8 If Beginner16 8 If Cut 1500 Kcal16 8 If Cut 1700 Kcal16 8 If For Men16 8 If For Women16 8 If Lean Bulk 2500 Kcal16 8 If Lean Bulk 3000 Kcal16 8 If Maintenance 2000 Kcal1600 Kcal Fat Loss Men1600 Kcal Standard Cut Plan160g Protein Day Plan1700 Kcal Active Cut Plan1700 Kcal Fat Loss Men18 6 Advanced Tre1800 Kcal Fat Loss Men1800 Kcal Maintenance Light Plan180g Protein Day Plan1900 Kcal Fat Loss Men1900 Kcal Recomp Plan2 G Lb Protein Advanced Mass2 Meals At 2000 Kcal20 4 Warrior Diet Hofmekler200 Kcal High Protein Snacks200 Km Cyclist Race Day Fueling2000 Kcal Fat Loss Men2000 Kcal Standard Adult Plan200g Carbs Day Plan200g Protein Day Plan21 Day Elimination Diet21 Day Whole Foods Detox2100 Kcal Active Maintenance Plan2200 Kcal Fat Loss Men Large Frame2200 Kcal Lean Bulk Plan220g Protein Bulk220g Protein Day Plan2300 Kcal Builder Plan2400 Kcal Active Builder Plan2500 Kcal Lean Bulk2500 Kcal Standard Bulk Plan250g Carbs Day Plan250g Protein Bulk250g Protein Day Plan25g Fiber Day Plan2600 Kcal Athlete Maintenance Plan2700 Kcal Heavy Builder Plan2700 Kcal Lean Bulk2800 Kcal Power Athlete Plan2900 Kcal Endurance Builder Plan3 Day Bone Broth Fast3 Day Carb Load Protocol3 Day Juice Cleanse3 Meals At 1800 Kcal3 Meals Day Cut300 Kcal Snack Pack3000 Kcal High Volume Athlete Plan3000 Kcal Lean Bulk300g Carbs Day Plan300g Protein Bulk300g Protein Day Plan30g Fiber Day Plan3100 Kcal Endurance Athlete Plan3200 Kcal Aggressive Bulk3200 Kcal Heavy Athlete Plan3300 Kcal Mass Builder Plan3400 Kcal Heavy Mass Plan3500 Kcal Aggressive Bulk3500 Kcal Elite Athlete Plan35g Fiber Day Plan3700 Kcal Ultra Endurance Plan4 3 Diet Alternate Day Fasting Lite4 Meals At 2500 Kcal4 Meals Day Bulk4 Meals Day Cut4000 Kcal Extreme Mass Plan4000 Kcal Mass Bulk400g Carbs Day Plan40g Fat Day Plan40g Fiber Day Plan4500 Kcal Hardgainer Bulk4500 Kcal Tour De France Style Plan5 2 Diet Men 600 Kcal Fast Days5 2 Diet Mosley5 2 Women 500 Kcal Fast Days5 Day Juice Cleanse5 Day Stage Race Fueling5 Meals At 3000 Kcal5 Meals Day Bulk5 Meals Day Cut500 Kcal Snack Pack5000 Kcal Hardgainer Extreme5000 Kcal Phelps Tier Plan500g Carbs Day Plan50g Carbs Day Plan50g Fat Day Plan5k Training6 Meals At 3500 Kcal6 Meals Day Bulk6000 Kcal Gomad Supplemented Bulk60g Fat Day Plan7 Meals Shakes Mass80g Fat Day PlanActive Maintenance 3000 KcalAda Diabetes Plate MethodAggressive Bulk 12 Week CycleAggressive Cut 4 Week 20 DeficitAha Heart Healthy DietAha Heart HealthyAip Autoimmune Protocol EliminationAip Keto Autoimmune Protocol KetoAip Phase 1 Strict EliminationAndhra Spicy Non Veg 2200 KcalAndy Morgan Rippedbody Diet SetupAnimal Based With Fruit HoneyAnti Inflammatory Maintenance 2000 KcalArnold Era Bulk Golden Era BodybuildingAsian Rice BulkAthlean X Lean BulkAthlete Cutting Phase 2200 KcalAthlete In Season Maintenance 2800 KcalAtkins 100Atkins 20Atkins 40Atkins Induction Phase 1Atkins Phase 2 Ongoing Weight Loss OwlAtkins Phase 3 Pre MaintenanceAwadhi Non Veg Kebab Biryani 2400 KcalAyurveda Kapha Pacifying Diet PlanAyurveda Pitta Pacifying Diet PlanAyurveda Tridoshic Balanced Diet PlanAyurveda Vata Pacifying Diet PlanBangladeshi 1900 KcalBariatric Maintenance Diet Year 1Bariatric Post Op Stage 1 Clear Full LiquidsBariatric Post Op Stage 2 PureedBariatric Post Op Stage 3 Soft SolidsBariatric Post Op Stage 4 Regular SolidsBariatric Surgery Pre Operative DietBasketball In Season 3500 KcalBeach Body 8 Week CutBedtime 200 Kcal High CaseinBeef Only CarnivoreBengali Brahmin Vegetarian 1800 KcalBengali Fish 2000 KcalBengali Fish Rice 2000 KcalBengali Hindu Shukto Mishti 2000 KcalBerkhan Leangains 16 8Bihari 2000 KcalBikini Contest PrepBjj Training DietBlue Zone Okinawan Maintenance 1900 KcalBlue Zone Sardinian Maintenance 2000 KcalBodybuilder Lean Bulk 4000 KcalBodybuilder Peak Week Water CutBodybuilding Peak WeekBodybuilding Show DayBoiled Egg Diet 14 DayBoxer Fight Camp 12 WeekBoxer Weight Cut WeekBreastfeeding 500 KcalBudget Maintenance 50 WeekBuilding The Monolith Eating PlanBulk Cut Cycle 12 WeekBulletproof Diet AspreyBulletproof DietCabbage Soup Diet 7 DayCaldwell Esselstyn Heart Reversal PlanCancer Recovery High CalCarb Backloading KieferCarb Cycling 5 DayCarb Cycling 7 DayCarb Cycling CutCarb Cycling Lean BulkCarb Depletion ContestCarb Load ContestCarb Nite SolutionCarnivore KetoChhath Puja Prasad Based PlanChinese Cantonese 2000 KcalChinese Sichuan 2200 KcalChris Powell Carb CycleChristmas Balanced Indian Fusion 2000 Kcal PlanCkd Stage 3 Diet Egfr 30 59Ckd Stage 4 Diet Egfr 15 29Ckd Stage 5 Pre Dialysis Diet Egfr 15Classic Mediterranean Diet GreekClassic Paleo CordainCollege Dorm 40 WeekCollege Student Bulk Dorm FriendlyCompetitive Swimmer 3500 KcalCorporate Exec Maintenance 2300 KcalCretan MediterraneanCrohn S Disease Active Flare DietCrohn S Disease Remission Maintenance DietCron 20 Caloric Restriction With Optimal NutritionCrossfit Zone DietCrossfitter Maintenance 2700 KcalCyclical Keto Diet Ckd BodybuilderCyclical RefeedCyclist 3500 Kcal Training PlanDaily Dozen Dr GregerDairy Free KetoDash 1500 KcalDash 2000 KcalDash Diet 1500 Kcal Weight Loss HtnDash Diet 2000 KcalDetox 5 Day Kitchari Mono DietDiabetic Maintenance 2000 KcalDiet Break 2 WeekDistance Open Water Swimmer 4000 KcalDiverticulitis Acute Phase DietDiverticulitis Recovery Long Term Prevention DietDiwali Balanced 2000 Kcal PlanDiwali Fat Loss 1700 Kcal PlanDoggcrapp EatingDr Fung AdvancedDr Fung BeginnerDr Fung IntermediateDukan Diet 4 PhasesDuring Long Run Gel StrategyEast Indian Bengali Fish 2000 KcalEast Indian Bengali Vegetarian 1800 KcalEast Indian Bihari 2000 KcalEast Indian Odia 1900 KcalEat Stop Eat Brad PilonEco AtkinsEctomorph Hardgainer BulkEgg Free KetoEgyptian 1800 KcalEid Balanced 2000 Kcal PlanEkadashi Fasting PlanEngine 2 DietEsselstyn No Oil Cardiac Reversal DietEsselstyn No Oil CardiacExclusive Pumping MomFamily Maintenance 4 Portion Per AdultFigure Contest PrepFilipino 2000 KcalFirst Trimester Nausea FriendlyFirst Trimester Nutrient DenseFlexible Iifym Maintenance 2200 KcalFlexitarianFootball Lineman 4500 KcalFootball Off Season BulkFunctional Foods Anti InflammatoryGallstones Prevention DietGanesh Chaturthi Modak Friendly Balanced PlanGaps Diet Gut And Psychology SyndromeGaps Intro DietGastroparesis Diet Delayed Gastric EmptyingGdm Gestational Diabetes PlanGerd Diet Reflux ManagementGestational Diabetes Mellitus Gdm DietGluten Free CutGlycogen Super CompensationGm Diet 7 DayGomad Gallon Of Milk A Day BulkGreens First PlanGreger Daily DozenGujarati Jain Vegetarian 1800 Kcal No Onion Garlic RootGujarati Vegetarian 1700 KcalGujarati Vegetarian Thali 1900 KcalHaes Approach Maintenance 2100 KcalHalf Ironman 70 3 3500 KcalHalf Marathon TrainingHaryanvi Jat Rural 2200 KcalHeart Healthy Maintenance 2000 KcalHeavyweight Rower BulkHelms Pyramids Of Nutrition M S PyramidHemodialysis Hd DietHigh Protein Cut 1 0 G LbHigh Protein KetoHigh Protein Maintenance 1 2g Lb 2400 KcalHigh Protein Maintenance 1g Lb 2300 KcalHigh Protein Vegan 150g