# @mrcalliet on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DTIqh1dAc0K
- **Gondola URL:** https://gondola.cc/posts/38566880-mrcalliet-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/aa83371f2e.jpg
- **Posted:** 2026-01-05T16:17:57.000+00:00
- **Account Owner:** Corey Calliet (@mrcalliet) — https://gondola.cc/mrcalliet

## Caption

First full week of January.
You’re walking into the gym motivated, but if we’re being real, a lot of people still don’t know exactly what they’re doing. No structure, no direction, just effort.

So let’s clean that up.
Save this. Screenshot it. Bring it with you this week.

SAMPLE HYBRID WORKOUT

Warm up
5 minutes
Light cardio, bodyweight squats, push ups, open the hips and shoulders.

Main circuit
3 rounds
• Kettlebell goblet squat x12
• Push ups or dumbbell press x10
• Walking lunges x20 total
• Kettlebell swings x15
• Plank 30 seconds

Minimal rest. Control your breathing.

Finisher
3 to 4 minutes
Bike or treadmill push, alternating with bodyweight squats.

This isn’t a full program.
It’s a starting point so you’re not guessing.

SIMPLE NUTRITION GUIDANCE (LEAN OUT FOCUS)

Protein
Aim for 0.8 to 1 gram per pound of bodyweight per day
Example: 180 lbs = 145 to 180 grams protein
Chicken, fish, eggs, lean beef

Carbs
0.8 to 1 gram per pound of bodyweight
Focus them around training
Rice, potatoes, oats, fruit
Example serving:
• 4 to 6 oz cooked rice or potatoes per meal

Fats
0.3 grams per pound of bodyweight
Avocado, olive oil, nuts
Example:
• 1 tablespoon olive oil or
• 1 to 2 whole eggs per meal

Meal structure
3 to 4 meals per day
Protein every meal
Carbs earlier in the day or around training
Vegetables with at least 2 meals
Water all day

If this sample isn’t enough and you don’t want to walk into this first quarter by yourself, come Transform. I’ve got time. I’ve got availability. I got you.

Comment TRANSFORM below and let’s move.

#training #transformation #achv

## Stats

- **Views:** 3,224
- **Likes:** 3,566
- **Shares:** 0
- **Comments:** 11

## Tags

training, transformation, achv

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