Nutrition · Chart 05
Protein Per Calorie
Common Filipino proteins ranked by how much protein you get for every 100 calories.
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From the TLC coaching team
Free Training Charts
Printable references from the TLC coaching team. Save them, print them, use them.
Women 40+ · Chart 05G
Women 40+, What Changes
What shifts for bone, muscle and nutrition around menopause, and what helps.
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Conditioning · Chart 04
Heart-Rate Zones by Age
Starting heart-rate zones for your age, and how to make them yours with your resting heart rate.
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Strength · Chart 01
Load From Your 5RM
Turn your 5-rep max into today's working weight, by reps and reps left in the tank.
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Strength · Chart 01B
Load From Your 3RM
The same load chart, worked out from your 3-rep max.
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Strength · Chart 01C
Load From Your 1RM
The same load chart, worked out from your 1-rep max.
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Nutrition · Chart 05D
Fiber Per Calorie
Which foods give you the most fiber for the calories, plus a daily target.
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Nutrition · Chart 05E
Two Kinds of Fiber
Soluble and insoluble fiber: what each one does and where to find it.
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Nutrition · Chart 05B
Carbs Per Calorie
Rice, kamote, bread and more, compared by carbs, fiber and how full they keep you.
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Strength · Chart 02
Plate Math, 45 lb Bar
Every total from an empty bar to 405 lb, with the plates for each side.
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Strength · Chart 02B
Plate Math, 35 lb Bar
The same plate chart for a 35 lb bar.
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Nutrition · Chart 05C
Fat Per Calorie
How much of each food's calories come from fat, breakfast favorites included.
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Nutrition · Chart 05F
Build Your Day
Set your protein, fat, carbs and fiber for one day, with a worked 2,000-calorie example.
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Training · Chart 03
Decode the Workout
How to read a TLC workout: STRONG and FAST days, RPE, percentages and E1 to E3.
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Gymnastics · Chart 06
Climb the Pull Ladder
From a dead hang to strict pull-ups, one rung at a time. Kipping unlocks at 5 strict.
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Gymnastics · Chart 08
Climb the Core Ladder
From a full-tension plank to strict toes-to-bar.
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Gymnastics · Chart 07
Climb the Push Ladder
From a plank hold to strict dips. Every rung is strict.
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Gymnastics · Chart 09
Climb the Inversion Ladder
Nine rungs from a bear crawl hold to handstand push-ups.
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New charts are added every Tuesday and Friday. Follow @coachtlove so you don't miss one.