Full Body Workout

You're now invested in "The Plan". The Plan works for you as you work The Plan. This is called "Faith in Action". Do not use heavy weights, reps are more important. Do not strain or hurt yourself because finishing the 60 days is what counts.  Finishing strong and finishing healthy!


This FBW gives you a proper shape in 60 days!  Here is what Chief AJ means by a Full Body Workout:

Before working out, it's always important to start off with a warm up! The Chief likes the dumbbell swing which warms up the entire body. Here's how to do the dumbbell swing:

Now that you're all warmed up, start with exercising your lower body and then move on to upper body with either free weights or machines, like the eg press machine:

Don't wait very long to move on to an upper body machine like the triceps machine:

Then, jump right on another leg machine:

Now you understand that we have the blood flowing to our core, on to the  upper body!  Here's Chief on a lat pull machine:


Chief AJ knows this first hand:  Knowing Jesus personally results in endless energy and boundless strength.  The term for this is JD or "Jesus Direct".  AJ is talking beyond sitting in a church pew and having the preacher or priest over for a chicken dinner.  All Christians are to know Jesus Direct!

And front leg extension:

Now mix in some double dumbell arm curls:

See how you can use free weights and machines or even free hand exercises to go from upper body to lower body? Keep going back and forth, upper then lower for 10 min each day the first week. Then 20 minutes the second week, and 30 minutes the third week. From then on, do 30 minutes a day for the Full Body Workout. Do not use a lot of weight and do not wait long between movements. Don't hurt yourself by straining too hard as that's not necessary. Straining with overly heavy weights is not how this FBW works. It is the pumping of blood back and forth through your core (by alternating upper and lower body) which cleanses the entire body.


Deep breathing is a must.  While doing the movements, fill your lungs with air and exhale hard when doing the hard part of the exercise.  Like in a chest press: fill your lungs with air while lowering the weight and then exhale violently when pushing the weight back up.

Q: Chief AJ, why is deep breathing so important?

A: The more oxygen you can get into your body, the more fat you will burn.  It takes oxygen to burn anything.


Yes, a big part of The Plan is doing cardio each day with at least 3 hours between doing the FBW and cardio.  Better yet, do cardio early in the morning and the FBW later in the evening.  While doing the FWB, Chief also did other work such as carpentry work, computer repair, and working with other hand tools.

The elliptical trainer is great for cardio:

Here is the big secret!  How to DOUBLE the effect of your workout!  From 30 minutes of actual work back and forth between upper and lower body to obtaining the results of a 60 minute workout!


The Plan is to eat small meals somewhere between two and three hours apart.  If you eat a piece of meat (fish is best), approximately the size of the palm of your hand, wait 3 hours before you eat again.  If you eat fruit, vegetables, cottage cheese or yogurt, wait two hours before eating again.  High-protein power bars also count as a meal.  Always have a power bar with you just in case you can not get meat, fruit or vegetables.


Here comes the good part of The Plan!  What you are going to eat is bread.  This means baked goods that your body needs.  Here is where The Caveman Cake comes into play.  The Caveman Cake got Chief AJ ripped and cut for the Caveman Classic Physique event.  Caveman Cake is a double protein mixture of animal protein and vegetable protein baked together that your body turns into strength, energy, and muscle.


Here is the recipe:

Caveman Cake & Muffin Recipe:


3 eggs

2 tablespoons of melted butter

2 tablespoons of sour cream

1 teaspoon of baking powder

½ teaspoon of baking soda

⅓ cup mixed, dried fruit (blueberries or cherries work great!)

¼ teaspoon of vanilla

¼ teaspoon of ground cinnamon

For 35% protein cake, use ½ cup of soy flour

For 80% protein cake, use ½ cup of isolated soy protein powder



Pre-heat oven to 350°

Mix eggs, butter and sour cream in a bowl.

Mix baking soda and baking powder with the ½ cup of soy flour/protein powder

Now mix wet and dry ingredients until smooth.  Add your choice of dried fruit

Spray pans with non-stick cooking spray then spoon raw butter into pan(s)

Pour or spoon into 3" x 5½" pans or a muffin pan (fill about halfway)

Bake for 30 minutes and then do the toothpick test.  It may take 45 minutes to get that rich, golden color

Have a slice or two of cake (or muffin) at 10AM, 2PM and 8PM (3x a day).  Use as bread with your small meals.  Do not eat a whole cake at one time!


The mixture of these two proteins (both animal and vegetable) is the secret to better strength and health when mixed with Faith in the promise of our Heavenly Father:

Psalms 103:5 (King James [Authorized] Version)

Who satisfied thy mouth with good* [things; so that] thy youth is renewed like the eagle's


Do the Full Body Workout, do cardio, eat small meals and eat Caveman Cake!  Stand on the promise with Jesus' help!

All of the above constitutes "The Plan".

Caveman Cake came from Chief AJ getting ready for the "Caveman Classic" Physique Contest held in Meramec Caverns off of Interstate Hwy 44 near Stanton, MO.  After 60 days of doing the Full Body Workout and having Caveman Cake included in his nutrition, here's Chief AJ at age 65:

Below, now at age 72 as of 12/15/2009: