BODY TRANSFORMATION
GUIDE
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TABLE OF CONTENTS
INTRODUCTION
I.
Our Story: Coaching and Nutrition
A. Mission and Company vision –pg3
B. Purpose of this program –pg4
C. Outside the scope of the program -pg4
II.
What you need for this to work
A. The right attitude -pg5
B. Insight into will-power – pg5
C. Instant gratification and the need for a goal – pg5
III.
Understanding and handling limiting factors
A. Motivation/purpose & Social influences – pg6
B. Normalizing a goal – pg6
C. 3 Keys to a successful transformation that don’t have to do with working out – pg6
D. Motivation wainers: Negative self-talk, binging and doubt – pg7
E. Forgive yourself – pg7
FITNESS & NUTRITION
I.
What is fitness?
A. Consistency & Commitment: Building the habit – pg8
B. Triggers and cues – pg8
II.
III.
IV.
Nutrition and its role in your transformation
A. Basic concepts – pg9
B. Definitions for clarity – pg9
C. What is a calorie – pg9
D. What are macronutrients and why we need them – pg9
1. Carbohydrates
2. Proteins
3. Fats
E. What are micronutrients and why we need them –pg12
Intro to Thermodynamics and caloric balance
A. Caloric deficit – pg12
B. Caloric surplus – pg13
Stages of the program and your progression
A. Cutting – pg14
B. Bulking – pg14
C. Maintaining – pg14
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V.
Tailoring your diet with thermodynamics
A. Definitions for clarity – pg14
B. Calculating your TDEE – pg15
C. Select an accurate rate of exercise to adjust for calories for exercise – pg15
VI.
Body types
A. Ectomorph – pg16
B. Mesomorph – pg16
C. Endomorph – pg16
VII.
Breaking down the MACROS for your diet – pg17
VIII.
Nutrition myths and diet fads – pg18
EXERCISE
I.
Weightlifting and its role in your transformation –pg19
II.
Purpose of the gym – pg19
III.
Purpose of cardio – pg20
IV.
HIIT training VS Steady cardio – pg20
V.
An insight into our muscles: Types of muscle fibers
A. Type I (slow-twitch muscle fibers) – pg20
B. Type II (fast-twitch muscle fibers) – pg203
C. Muscle fibers and optimum muscle growth – pg20
D. Progressive loading – pg20
E. Compound exercises
1. Squat –pg21
2. Deadlift –pg21
3. Bench press –pg22
4. Military press –pg22
F. The Routine
1. Routine A – pg22
2. Routine B – pg22
G. Extra tip for encouragement. Beginner gains – pg22
H. Timing, Tips & Tricks
1. Meal timing – pg24
2. Potassium – pg24
3. Sleep – pg25
4. Hydration – pg25
5. Overtraining – pg25
6. Travel – pg25
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I.
INTRODUCTION
OUR STORY: COACHING AND NUTRITION
“Know thine instructors…”
Rafael Carrion:
For a long time I was part of the vicious cycle of Fitness-Food-Training industry, seeking advice to achieve fast results and
paying high dollar to get closer to a goal that was never really clear. During that time I was only a follower of what I
believed was a superior human who knew all and everything related to fitness and bodybuilding. The truth is that after
expending more than what I ever imagined at the beginning of this journey, I realized that there was a better approach.
That was the moment where I started taking control of the situation, not just waiting to be told what to do, but taking
the initiative to LEARN.
I am certified in Fitness Nutrition with the International Sports Sciences Association. My story is that of the typical guy
who used to hit the gym in a very inconsistent way and was always discouraged by the lack of results. I recently made
the conscious decision to ACTIVELY take steps to change my physique and began by obtaining my certification as a
nutritionist. During the process I came to understand the role proper nutrition plays in achieving any goal having to do
with improving your physique. I gained a new level of drive and motivation and was able to achieve my dream body.
Now, as the co-founder of a fitness company, I want to share my knowledge and drive to help others reach their goals.
Cristian Cervantes:
My start into the fitness world came when I was in high school playing football and wrestling for the school varsity team.
This was what gave me the discipline I would need to stick to an aggressive training routine and served to build the habit
for fitness.
It’s not about going all out
Although extremely disciplined and consistent with my training routine, up until recently I would work out by constantly
pushing myself past my limits. I never really gave it much thought to whether what I was doing was the optimal thing to
do and whether or not there was a better way. I was lazy in the sense that I did not want to take the initiative to actively
learn about something that interested me so much (and I paid the price for it). The result of this constant training like a
brute without any knowledge, was that for years I plateaued; staying in the same place. I would suddenly decide to bulk
to add muscle and would eat a lot and gain size (and inevitably a LOT of fat).I would get to a point where I would get
tired of bulking and decide I wanted to get shredded. However, all I thought it took to get lean was that I had to eat less
(I didn’t know what the hell I was doing). It would always end in the same way… with me losing all my muscle and
strength in order to gain a little definition and then having to give up that little definition every time I wanted to get
stronger.
Not only did I get nowhere for many years, but I also damaged my nervous system, my hormone levels and was in a
constant state of fatigue all day every day. All I achieved was to over-train my body (We will touch up on this very real
and very important concept later in the presentation).
My experience is what inspired me to take part in the creation of Sage Physique. I want to make sure people do not
make the same mistakes I made from the start and to save them literally years of trouble.
Background
With a background as a fitness coach, I have been helping gym enthusiasts for the past six years achieve great results
through proper nutrition and well-thought out exercise programs. I not only help shape people’s bodies but I teach the
basic foundations to nurture a spirit of learning and personal growth in the fitness realm.
“There comes a time in the lives of those destined for greatness when we must stand before the mirror of meaning and
ask: Why, having been endowed with the courageous heart of a lion, do we live as mice?”
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A.
Our Mission and Vision (our Selfish Goal)
The process that we went through (the vicious fitness cycle) is what gave form to our company, mission and vision:
Mission: To serve as a guide along the fitness journey; providing the tools and means for optimal results
Vision: To be a leader in the industry that changes the erroneous way our society views nutrition and fitness
B.
Purpose of this program
What is the purpose of this program? Rhetorical question.. it is for us to teach you EVERYTHING we know. Please do not
think we will hold any information from you because you think that if we tell anyone our REAL secret we would have no
business.
Added value
So let me explain to you exactly what you are paying for and WHY we believe in our value. If you do not believe you have
all the tools at your fingertips, you will never hold yourself accountable. Your results are on you and greatness is within
your grasp.
All the information we provide for this program is freely and readily available to everyone. The problem is people don’t
know what to look for (like finding a needle in a haystack without devising a strategy to look for it).
It is extremely difficult to filter out what works and what doesn’t without trial and error. Some people spend YEARS in
the trial and error process…and those are the persistent 1%. The majority of people will quit waaaayyy before, most
likely at the first instance of failure when they pick up a plan and it doesn’t work out. And they will never look back. With
all the hype, marketing and sex appeal the diet fads and hot new “revolutionary” programs have, chances are you will
run into walls with all of these before you buckle down, invest the time, do the research and dedicate countless hours to
picking gold nuggets from all the real information available to build a solid plan. Friend…let us save you the trouble.. we
were two of those persistent few.
Below is what the program will cover :
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The foundations to tailor a meal and exercise plan based on your body type
The tools to transform your body into a 6% fat lean machine and sustain progress
Build discipline (accountability)
Dispel nutrition myths and diet fads (fat free, miracle foods, gluten free, carbs are bad)
Share Lessons Learned
C.
Outside the scope of the program Where our program ends and you WILL need further knowledge and
techniques:
Getting down to competition fit…I’m talking about attaining and maintaining 5% body fat. Which is maintainable for only
a short period of time (days) and is not very healthy at all.
II.
WHAT YOU NEED FOR THIS TO WORK
This program is based on basic biology and how the general human body functions. Regardless of your genetic
background, your current physical condition or your perceived ability to “put muscle on” if you follow our guidelines you
WILL reap the reward.
In This section we will cover:


The right attitude
An insight into will power
“Everyone is different”
This has to be the most cliché and overused phrase out there for fitness programs claiming to be the one true and
unique solution to say bye to your flabs. Claims of completely customized routines, meal plans and lifestyles flood the
industry. While there is certain validity to the claims that everyone is different, there are certain unchangeable biological
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truths that apply to 99% of the population. It is not about re-inventing the wheel for every new car out there; it’s about
making sure the wheels are primed for performance and ready to hit the road.
We will cover in this program what sadly has to be called “the counterintuitive” theory of obtaining your dream body
(thanks to all the intuitive routines and diet fads around). Think about this: if it was so intuitive and simple, wouldn’t
everyone be walking around with chiseled abs and a chest that would make the man of steel himself a tad selfconscious?
A.
The right attitude
The majority of individuals go into fitness programs with the wrong mental state; they join in order to “try” to lose
weight and stay healthy. This is already a recipe for failure and leads to what I like to call “treadmill-atis”. The people
who suffer from treadmill-atis are those that you see every day on the treadmill doing countless hours of cardio and
looking the same every day with no visible changes. To truly change your body is HARD work and if you do not have the
proper motivation and goal you will not succeed. Its not just about getting in the gym and doing pointless exercises, its
taking the initiative to learn how the body works and what stimulus will change your body, and like anything, it takes
effort. These people who put in the time but don’t see results get discouraged quickly and throw in the towel (as anyone
would).
KEY POINT: The right attitude is a must in order to be successful. Part of having the right attitude is setting a measurable
goal and setting a plan to achieve it.
Aim high and don’t doubt yourself
A perfect body is not a leprechaun or a fairy which only the foolish or gifted should pursue. Too many individuals settle
for a “realistic goal” and set low expectations from the get-go.
People come in simply “wanting to stay healthy and lower their cholesterol” I say to them “Great, good for you.. I am
not the guy you want.” What these people want is called a doctor and he will be more than glad to prescribe them
medicine and tell them to do moderate exercise and send them on their way.
B.
Insight into will-power
A goal goes hand in hand with building a habit; the clearer and higher the goal, the more likely the individual will be to
build the habit. When building a new habit, the individual will experience huge amounts of friction initially until the habit
sets in.
Some people will say “I don’t have the will power or determination to fight myself to get out of bed every day and go
run to the gym like other people do.” What these people do not realize is that they are comparing apples to oranges..
they are comparing themselves with people who have already built a habit and experience no friction in the action and
even enjoy it. However, make no mistake; everyone goes through the same amount of struggle to build any habit. It gets
easier, much much easier later down the road but until the habit is built, what keeps you going is your goal. Now taking
this into consideration let me ask you, what sounds more appealing and likely to keep you going, a or b?:
A. I want to build my body and be able to compete in a fitness competition and inspire other people to better their lives
through fitness as a role model in my community.
B. I want to stay healthy and live longer (…and I don’t know why).
KEYPOINT: Choose your goal wisely and DON’T SETTLE!
C.
Instant gratification and the need for a goal
The human body is wired to want gratification and not just gratification but it prefers instant gratification over anything
(which already makes it difficult to strive for long term goals in which a superb gratification is delayed at the cost of
many short term insignificant gratifications). Now add to this the ingredient of having no goal or delayed gratification
(because we already have our health) and the daily insignificant short term gratifications triggered by such events as
eating junk food will overpower you each and every time, thus keeping you from getting anywhere…regardless of how
much will power you think you may have.
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III.
UNDERSTANDING AND HANDLING LIMITING FACTORS
As I mentioned before, anything worth having does not come easy.
Our culture is most definitely not cooperative with those of us who choose to be consciously fit and make the lifestyle
change. We are surrounded by media, company and other external inputs which are constantly challenging not only our
physique but our will power and our goals. Here we cover:
A.
Motivation/purpose & Social influences
“Those who do not stand for something, will fall for anything”
Motivation is rooted in the belief that you CAN achieve a goal. The only way to believe that you can achieve a goal is for
this goal to be “in the norm” thus the power of thought or mental state.
HUGE DISCLAIMER: I am not talking about the crap splurged by some mystics about “put your mind to it and you can
achieve anything”. I choose to rephrase this “Put your mind IN anything and you will become it”.
The concept I am talking about we will call “Normalization” for the sake of simplicity.
B.
Normalizing a goal
Normalization: something is normalized when it becomes normal and not something only super humans can achieve.
The trick to making our goals and dreams become normalized, is to surround, to saturate ourselves in every possible
aspect of our lives with this thing, this idea we are trying to reach.
C.
3 KEYs to obtaining your dream body that have nothing to do with lifting or eating
Friends and social connections: Anytime we aim high and “step up” our level in life in any aspect, we must re-asses our
social circle. If you surround yourself with obese people who have no motivation to better themselves in life chances are
they will eventually “bring you back to reality” and tell you to get real. This does not mean they are not good people
however friendships and relationships are formed by common ground and thus are also maintained by it. The moment
you attempt to make dramatic changes chances are you will be met with heavy resistance.
Media: Be selective of what you let in. Our thoughts are what dictate what is normal to us. If we are constantly watching
“junk tv” which ads no value to us and we get in the habit of “zoning out” this will inhibit us from generating and
maintaining the drive needed to achieve anything worthwhile.
Environment: Our friend the goldfish will serve as a great metaphor here. The size of a gold fish fully depends on the size
of the bowl/tank you stick him in. They can grow surprisingly big if put in a larger fish tank alone. However if you stick
him in a little bowl, his environment will dictate his size (no matter how much he wants to grow…if fish could want).
In the same manner as the gold fish, when choosing a workout club or any sports club, aim to put yourself around the
biggest baddest bodybuilders that will constantly challenge you and make you push yourself. If your goal is to join a gym
where you are already the biggest and you just want to impress people with how much you can lift, you own ego will
take what you can already do and make it seem like it’s the highest point in the mountain… you will literally be getting
in your own way.
Mentor: You already got a great one ;) SEE!! You’re already on your way to greatness
D.
Motivation wainers: Negative self-talk, binging and doubt; how to deal with them
What you WILL tell yourself at some point (until you normalize your ideal body transformation):
-Is it really worth it? Why do I have to miss out of so much just to get this body which I probably won’t ever get because I
am not disciplined or good enough?
Let’s take a step back an analyze the premises of this statement and tackle them one at a time... because whether or not
these are the words you use to talk yourself down, in all cases and all versions of these sorts of statements the elements
are all the same.
Feeling of missing out
Root: lack of normalization
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This only happens because you ARE missing out. However once you set your priorities straight and reinvent yourself, this
feeling will disappear because you will be immersed in a new and different set of activities, people and habits. This goes
back to the point that friction exists in anything new we try until that activity is formed into a habit.
Solution: Suck it up and “miss out” on a party here and there and keep normalizing your mind with the proper stimuli. I
promise the friction will pass.
Feeling of wasting your time
Root: subconsciously realizing you have to dive deeper but having reservations about it, mainly being afraid of a real
meaningful change.
What we are striving for IS hard! And subconsciously knowing that you HAVE to make drastic changes but maybe not
wanting to yet.
Solution: Take a good and honest look in the mirror... and make a decision right there. “Is this worth it?”
Effects of binges and set backs on our motivation
As comes naturally with the territory, we will all have slips and make mistakes in our journey. What is important is that
you forgive yourself and not see a step back as a leap from the path. It is not that we do not realize that these things
take discipline and time, it is that we think we are the only ones who make mistake and that those who have achieved
what we are attempting never made mistakes.
E.
Learn to forgive yourself
If you don’t, you WIL binge and the deeper you go the harder it will be to come back. If you have a slip as soon as you
realize it STOP. Cut off all your thoughts and focus on something else besides food, dieting or your goals. Do something
that will boost your mood and instill that sense of purpose back in you.
FITNESS & NUTRITION
1.
WHAT IS FITNESS?
As defined in the dictionary: “The condition of being physically fit and healthy”
However this simple definition would be more accurate in today’s fitness culture by expanding and becoming less
generic. We will modify it in the following way: The condition of being physically fit and healthy by means of a structured
workout routine and conscious eating habits geared towards the goal of obtaining a shredded or muscular body.
At Sage Physique we believe 3 elements must always be present in order to be considered successful in fitness, and we
will strive to incorporate these into your life: Knowledge, Consistency and Commitment.
A.
Consistency & Commitment: Building the habit
It is important to build a behavior into a habit because by doing so you take the friction out of the equation. No one has
the mental insanity to do something that never gets easier and always causes them the same level of stress over and
over again. However, initially this is EXACTLY what it will feel like you are doing; the same thing over and over again
without it getting any easier. You will have to rely on your ambitions and goals to push you through the initial uphill
battle
According to new research by Phillippa Lally and colleagues from the cancer research center UK Health Behavior
Research Centre based at UCL Epidemiology and Public Health, It takes an average 66 days to form a new habit
96 volunteers for 12 weeks, out of which 82 provided enough data for analysis
Habit adoption took anywhere between 18 to 254 days, with an average of 66 days.
https://www.ucl.ac.uk/news/news-articles/0908/09080401
B.
Triggers and cues
To create a habit you need to repeat the behavior in the same situation (cue) so that it triggers a response. It is
important that something about the setting where you perform the behavior is consistent so that it can cue the
behavior. For example: being consistent with meal times. By establishing a set schedule you begin to accustom your
body to certain nutritional needs at certain times of the day and it becomes easier to avoid eating junk food or extra
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food outside of your scheduled feedings. Just as it is hard to build new habits, it is just as hard to break old ones. It will
be a struggle to break the habit of eating the things you are used to at random times even when you are motivated to do
so. If you are ambivalent about breaking it then you will be less likely to succeed. You have to pin-point what triggered
your old habits and avoid encountering or setting off those triggers in your environment. New habits do not stop the old
habits from existing; they just have to become stronger influences on behavior.
Knowledge: Nutrition and physiology
II.
NUTRITION AND ITS ROLE IN YOUR TRANSFORMATION
Nutrition is by far THE most important variable to control in your fitness journey; it is impossible to train and get results
on an inconsistent diet.
We live in a society that bombards us with food advertisement, where it is custom to celebrate (or mourn) with
enormous amounts of food, where flavor enhancers are used more and more every day (sugar, salt, fat, etc). As a result,
most people do not even know what they are eating or what their bodies really need. They just trust that if a food is out
there in a grocery store or restaurant it cannot be harmful, especially if the words “Fat Free”, “Reduce Sugar” or “Light”
are on the label.
As it turns out, it is not that simple and much further analysis is required to know what you should be eating and what
your body needs. According to the Dietary Guidelines for Americans the average healthy American should consume
2,000 calories a day.
So what does it mean? Should we take this as a guide line to set our dietary goals? This statistic by itself does not
provide enough information to make an educated decision on our dietary needs. It can neither be judged as high or low.
In the next sections we will cover some concepts and principles to help you understand how nutrition fits in the fitness
puzzle an how you can make an intelligent decision when deciding what your optimal calorie consumption should be.
Basic concepts
B.
Definitions for clarity
Hormones: simply messengers that signal the body to take certain actions. They have no caloric value and simply tell the
body how to continue to survive by performing basic bodily functions. They are however triggered by certain actions
some of which we control. Controlling hormones is not the solution, controlling the triggers is (more on this later)
Glucose: what your body converts carbs into and uses as fuel. Carbohydrates are broken down and become glucose.
There are different types of carbs and what makes them unique is the speed at which they are transformed into glucose
so your body is able to use them as energy.
Glycogen: basic structure in your organs and muscles which store excess glucose for later use.
Glycemic Index: an index which categorizes carbs according to the rate at which they are transformed into glucose.
C.
What is a Calorie
The amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.
Technically speaking a Calorie is a unit of heat measurement. Specifically, a Calorie is defined as the energy needed to
increase the temperature of a kilogram of water by one degree centigrade. In context to our bodies, calories are energy
units which allow us to perform our daily tasks and to survive. Our intake of calories needs to be sufficient in order to
keep our body alive and properly functioning.
D.
What are macro nutrients and why we need them
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism,
and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There
are three categories of macronutrients which all calories fall into:
•Carbohydrate
•Protein
•Fat
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While each of these macronutrients provides calories, the amount of calories that each one provides varies.
-Carbohydrate provides 4 calories per gram.
-Protein provides 4 calories per gram.
-Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of
fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams
carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7
calories per gram. Alcohol however is not a macronutrient because we do not need it for survival and is known as having
“empty calories” meaning that the calories provide no nutritional value.
Why we need carbohydrates
Carbohydrates are the macronutrient that we need in the largest amount. According to the Dietary Reference Intakes
published by the USDA, 45% - 65% of calories should come from carbohydrate.
We need this amount of carbohydrate because:
•Carbohydrates are the body’s main source of fuel.
•Carbohydrates are easily used by the body for energy.
•All of the tissues and cells in our body can use glucose for energy.
•Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to
function properly.
•Carbohydrates can be stored in the muscles and liver and later used for energy (as glycogen)
•Carbohydrates are important in intestinal health and waste elimination.
•Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like
vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
There are two main types of carbohydrates (simple and complex) which basically differ in the speed at which your body
absorbs them. Carbohydrates have a rating scale called The Glycemic Index in which they are categorized on a scale from
1-100 (1 being the most complex and slow absorbing to 100 being the simplest and fastest absorbing). Depending on
where a food item is ranked in the scale depends on how fast your body will absorb it.
Simple carbohydrates
Found mainly in processed foods such as white bread, pasta, processed sugar, flour and sugary treats.
 When you should consume them: sparingly and preferably right before or after a workout (if at all)
NOTE: Fruits are kind of a category of their own as they produce fructose. They are absorbed quickly into your system
and are great sources of energy. Keep in mind to eat plenty of fruit
Complex carbohydrates
Found mainly in non-processed foods such as whole grain bread, whole grain pasta, rice, sweet potatoes amongst other
grains.
 When you should consume them: throughout your day equally distributed amongst your meals
The faster your body absorbs the carb, the higher your glucose or blood sugar will momentarily become (spikes).
However, the overall effect is still the same, whether it is absorbed faster or slower, it is still fully absorbed.
The only context in which the absorption speed of carbs really matters is not obesity control but in the gym and it
directly affect our workout performance (more on this later).
Fiber
Certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact
and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as
constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in
fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods
high in fiber include fruits, vegetables, and whole grain products.
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Why we need protein
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein.
Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:
•Growth (especially important for children, teens, and pregnant women)
•Tissue repair
•Immune function
•Making essential hormones and enzymes
•Energy when carbohydrates are not available
•Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in extremely smaller
quantities in starchy foods and vegetables (which are NOT significant sources of protein)
When we eat these types of foods, our bodies break down the proteins that they contain into amino acids (the building
blocks of protein). Some amino acids are essential which means that we need to get them from our diet, and others are
nonessential which means that our body can make them. Protein that comes from animal sources contains all of the
essential amino acids that we need (leucine, isoleucine and valine). Plant sources of protein, on the other hand, do not
contain all of the essential amino acids:
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Leucine: Directly stimulates protein synthesis
Isoleucine: Increases the absoption rate of proteinby our muscles
Valine: Serves a support role to the other amino acids
Types of protein
As mentioned above, there are different types of proteins. The different types mainly vary in absorption rate, overall
absorption and the content of amino acids.
1. Whey: By far the most popular and the most used in the fitness world. This protein has a high absorption rate and
overall absorption. It is best to take immediately before and after your workouts.
2. Casein: Similar to whey but with a slower absorption rate, meaning it stays in your system longer. It is best to take
casein at night or when your body does not need an immediate boost of protein (such as rest days).
3. Egg: Has the highest overall absorption rate of any protein and is slow acting, much like casein. It stays in your system
the longest. Optimal to take before going to bed or on rest days.
4. Soy: Has the lowest overall absorption rate (meaning some of it goes to waste) and it lacks in essential amino acids. If
you can stick to the other three types of protein.
*The majority of our protein should come from dietary protein which comes from our day to day diet.
Why we need fat
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the
Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of
fat for:
•Normal growth and development
•Energy (fat is the most concentrated source of energy)
•Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
•Providing cushioning for the organs
•Maintaining cell membranes
•Providing taste, consistency and stability to foods
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Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad
dressings. There are three main types of fat: saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods
like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have
been shown to increase your risk for heart disease. Replacing some saturated fats and all trans fats in your diet with
unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of
developing heart disease. Some saturated fat is also healthy and you should not try to completely eliminate it. However
trans fats should be avoided at all costs (fried foods, heavy desserts, cookies and other food items with preservatives are
all going to have trans fats).
E.
What are micronutrients and why we need them
Micronutrients are dietary components, often referred to as vitamins and minerals, which although only required by the
body in small amounts are vital to; development, disease prevention, and over-all wellbeing. Micronutrients are not
produced in the body and must be derived from your diet or by supplements known as vitamins. Micro nutrients do not
have caloric value.
Deficiencies in micronutrients such as iron, iodine, vitamin A, folate and zinc can have devastating consequences. At
least half of children worldwide ages 6 months to 5 years suffer from one or more micronutrient deficiency, and globally
more than 2 billion people are affected (about 1/3 of the population)
Vitamins and minerals
Vitamins and minerals are the two types of micronutrients. While only needed in small amounts, they play important
roles in human development and well-being, including the regulation of metabolism, heartbeat, cellular pH, and bone
density. Lack of micronutrients can lead to stunted growth in children and increased risk for various diseases in
adulthood. Without proper consumption of micronutrients, humans can suffer from diseases such as rickets (lack of
vitamin D), scurvy (lack of vitamin C), and osteoporosis (lack of calcium).
Vitamins are available in two forms: water-soluble and fat-soluble. Water-soluble vitamins are easily lost through bodily
fluids and must be replaced each day. Water-soluble vitamins include the B-complex vitamins and vitamin C. Vitamins B6
and B12 are two of the most well-known B-complex vitamins. Since they are not lost as easily as their water-soluble
counterparts, fat-soluble vitamins tend to accumulate within the body and are not needed on a daily basis. The fatsoluble vitamins are A, D, E and K.
III.
INTRO TO THERMODYNAMICS AND CALORIC BALANCE
Without getting too sciency, the takeaway from this section is the following and it goes hand in hand with the first
thermodynamic law of conservation of energy: If you do not burn more calories than you consume on a daily basis, you
will not lose weight, period. It doesn’t matter if all you eat is junk food, if you eat less junk food calories than you burn n
the day, you will lose weight! (of course your body will be functioning horribly due to lack of micronutrients (vitamins
and minerals) and you probably will not feel too good).
So what exactly does this lead us too? One of the most important aspects of this course: your caloric balance. As we
mentioned earlier on, without tracking and measuring there can never be any true progress. The two factors which we
must consistently track and monitor in order to find our program diet are:


Daily caloric consumption (input)
TDEE (Total daily calories we burn) (output)
A.
Caloric deficit
This describes a state where you consume less calories than you burn and is the only state that you can actually burn
stored fat which is ultimately our goal. The properties of this state are the following:
 Application: Used when “cutting” or losing weight
 Pros: If done properly, you can achieve a low body fat percentage and maintain the majority of your muscle
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
Cons: No muscle can be gained during a cutting period*. In fact you will lose some muscle, but our goal is to get
this to a minimum.
*Only absolute beginners will have the ability to put muscle on while being in a caloric deficit
How to do it properly
The main thing to keep in mind here, is that if we try to lose a lot of weight quickly and put ourselves in large caloric
deficits (greater than 200 calories a day) we will be doing more harm to ourselves than good. When a caloric deficit is
too great not only will we set ourselves up for our bodies to burn our muscle but we will also slow down our metabolic
rate. Our metabolic rate is the rate at which our bodies can process the nutrients in the food we consume. So by us
slowing down this rate, even though we are eating less calories, our bodies will also burn calories at a slower rate and
thus all we will have accomplished will have been to lose muscle.
A caloric deficit needs to be very moderate and thus the reason why we have to calculate our TDEE as accurately as
possible (can never really be exact) and monitor the calories we consume to the best of our ability.
A good way to monitor your caloric deficit is to check your weight every 2-3 days. If you are losing more than 1 pound
per week, you need to eat more calories (try slight increments of 25g carbs at a time)
If on the other hand your weight is constant, this means you need to drop some calories (once again in slight increments
of 25g carbs at a time)
*KEY POINT: Keep track of the calories you consume on a weekly basis. Have the total calories for the week and the
breakdown in macro nutrients for each day. This way if you need to make a slight adjustment to see better results, you
can increase or decrease your calories as needed on a daily basis and keep track of the overall weekly calories consumed
to you can more easily keep track of how the calories you ate in a week are affecting your weight.
Example:
(This is my current cutting diet)
So if I am eating 20,400 calories a week and I am not losing the 1 pound per week that I need, I can subtract maybe 25g
of carbs (which equals 100 calories) from 3 or 4 days and see how my new total of 20,000 weekly calories affects my
weight loss. It would be a process of trial and error until you get to the sweet spot of losing about a pound per day.
DISCLAIMER: Individuals who are above 25% body fat can and should have a more aggressive caloric deficit scheme.
These individuals will not lose as much muscle and should aim to lose anywhere from 2-3 pounds per week. (until they
reach a body fat percentage of about 20%)
B.
Caloric surplus
This describes a state where you consume more calories than you burn.
DISCLAIMER: This is NOT a seafood diet: “I’m on a seafood diet…I eat everything I see”
Much like a caloric deficit, the margin of the surplus needs to be very small and controlled. This is the fun state to be in:
where you can begin to grow your muscles and see HUGE gains in the weight room.
 Application: Used when “bulking” or gaining weight
 Pros: If done properly, you will add the desired weight and it will come mainly from muscle (inevitably a small
percentage of the weight will come from fat).
 Cons: Especially when done after a cutting period, the majority of individuals will see this as a gift from God to
eat everything and anything in their path. This is not the case. If you take to bulking with this mentality, you will
undo all the hard work from your cutting period and will basically end up in the same place as you started…or
worse.
How to do it properly
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Take the same approach as you would for a cutting period. The only difference is that now you will be looking to gain .51 pound of weight per week. Any more than this and you will be adding more fat than you bargained for.
Another thing to keep in mind is to eat the same nutritious foods high in micronutrients you had been eating (or were
supposed to)during your cutting period. The better the food the better your body will look and feel and the better you
will perform in the gym.
IV.
STAGES OF THE PROGRAM AND YOUR PROGRESSION
The program is not designed for everyone to start in the same stage or stay there forever. Depending on your body
composition and body type (discussed in the next section) you will start at a certain stage of the program Think of it as a
cycle:
A.
Step 1: Cut- this is done to get rid of all the stored fat and give you that ripped shredded look
Upside:
 You will lean up and your muscles will really begin to show.
 Once you get down to about 10% body fat, your abs will begin getting outlined
Downside:
 You will lose strength (DO NOT EXPECT TO GET STRONGER, unless you are an absolute beginner)
 People will tell you that you are getting smaller and it will be discouraging. STICK TO IT!
B.
Step 2: Bulk- this is done to start adding size, strength and overall muscle mass
Upside:
 Your strength will increase substantially
 You will gain size..and mainly as lean mass!!
Downside:
 You will lose definition
 You wll gain minimal fat back
C.
Step 3: Maintain (optional): This is not really a step but more of a cruise. If you are satisfied with your look and
are tired of cutting (the hardest stage) and don’t really want to bulk any further (as you do lose some definition) this is
your speed. You can jump back into cutting or bulking any time you desire.
This stage also serves as a break from cutting as your body can only tolerate it for so long (not advisable to do for longer
than 10 weeks at a time).
---In the next section we will cover some basic thermodynamic terminology and calculate our TDEE in order to know how
many calories we should be consuming in correlation to our goal(cut, bulk or maintain)
THIS IS HOW YOU TRULY ASSESS WHAT YOUR DIET SHOULD BE
V.
TAILORING YOUR DIET WITH THERMODYNAMICS
A.
Definitions for clarity
*Basal metabolic rate (BMR): The level of energy required to sustain the body’s vital functions in the waking state.
-This is the amount of calories your body burns just to survive. If you laid in bed all day and didn’t move a muscle, you
would burn a certain amount. This is considered your BMR.
*Lean body mass (LBM): This refers to the lean body mass your body is comprised of.
*Thermic effect of feeding (TEF): How metabolism responds to the digestion of food and the uptake of nutrients in the
blood
-When we consume food our bodies burn calories in order to process the food into nutrients. Certain foods take more
energy to process and thus you burn more calories when your body processes them into nutrients.
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B.
Step 1: Calculating your TDEE (total daily calories burned)
The first thing we need to figure out in order to tailor our diet metrics is our daily caloric consumption. What we need to
do:
-Figure out our BMR
-Add the calories we burn from exercise using a specific rate
NOTE: The TEF is already accounted for in the formulas we will use and you do not need to worry about calculating this.
*LBM
LBM= (1-bodyfat%) * total weight
Example
I have 6% body fat and weigh 187 pounds
LBM= (1-.06) * 187= 176 pounds of lean body mass
*BMR
To find our BMR we will use the following formula:
NOTE: LBM here is used in kg. So you have to take the LBM in pounds and divide it by 2.2 to get kilograms.
176/2.2= 80 kilograms
BMR= 370 + (21.6*LBM)
So continuing with my example:
BMR= 370 + (21.6*80)= 2,098 calories
C.
Step 2: Select an accurate rate of exercise to adjust for calories for exercise
We must now multiply our BMR by one of the following rates to adjust for the calories we will burn through exercise:



1.2 for 1-3 hours of exercise per week
1.35 for 4-6 hours of exercise per week
1.5 for high intensity exercise 6 + hours per week
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For our purposes we will select the middle range of 1.35.
So: 2,098 * 1.35 = 2,832 calories (THIS IS THE KEY NUMBER and represents the amount of calories we need to eat in a
day in order to MAINTAIN)
*KEY POINT: The number we just derived is the amount of calories we need to consume to maintain. So if we are
cutting, we must subtract our caloric daily deficit from this number in order to know how many calories to consume
daily.
If you select 1.5 your calorie expenditure estimate will be too high and you will end up consuming more calories than
you are burning.
If you select 1.2 your calories expenditure estimate will be too low and you will put yourself in too high of a caloric
deficit.
Taking into consideration the exercise you will be doing for this program, 1.35 will be your best bet.
---The following section will serve as a guide to help you understand your body type and certain propensities you might
lean towards when it comes to physique and how you process fat and gain muscle.
VI.
BODY TYPES
Despite the fact that genetics and natural physique do not determine or limit you and what you can achieve, they do
play some part in how your body will shape out. An example of this is how some guys have naturally bigger arms or
broader shoulders and they put on size faster. This does not mean you cannot achieve these things, it just means you
might have to work a little harder and it might take longer and require special attention.
It’s important to note that while some individuals can easily be classified as a specific body type (marathon runner:
ectomorph, competitive bodybuilder: mesomorph, powerlifter: endomorph), other individuals will fall in between
categories.
A.
Ectomorph: Long and thin muscles and limbs with lower fat storage, generally slim.
C.
Endomorph: Increased fat storage, wider waist, large bone structure.
B.
Mesomorph: Larger bones, solid torso, wide shoulders, trim waist, controlled body fat.
Ecto-mesomorph: A blend between ectomorph and mesomorph. Athletic looking yet still on the thin side, especially in
the limbs.
Endo-mesomorph: A blend between endomorph and mesomorph. Heavily muscled yet carrying extra body fat around
the midsection.
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VII.
BREAKING DOWN THE MACROS (MACRONUTRIENTS) FOR YOUR DIET
Ok, so now that we have figured out your TDEE (total daily calories burned) we will move on to figuring the break down
in macronutrients for those calories. Things we will have to remember for this section:



1g of fat = 9 calories
1g of carbs = 4 calories
1g of protein = 4 calories
*KEY POINT: Keep in mind that this will be a starting point and that as we progress through the program we will make
adjustments to your macros based on your body type and your progress.
Fat
To start of, we will set our fat to comprise 20% of our calories. Why 20%? Because our bodies require fat to properly
function and on a hormonal level and our brain’s main source of fuel is fat.
Following my example: My TDEE (total daily calories burned) is 2,832. Since I want to be on a slight calorice deficit
because I am currently cutting, I will subtract 200 calories from this and use the number to find my macronutrient
breakdown. LETS BEGIN!
TARGET: 2,632 calories
Step 1: Figure out the amount of calories from fat
.2 *2,632 = 526 fat calories (since we want 20%)
Step 2: Figure out how many grams of fat we need
526/9 = 58g of fat (since each gram of fat = 9 calories)
Protein
Now we will figure out our protein needs. A good rule of thumb to follow here is to take your weight in pounds and
multiply it by one of the following factors:
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

1.4 when cutting
1.2 when bulking or maintaining
The reason why we use a higher factor when we are cutting is that protein protects our muscles from breaking down,
which is crucial when in the cutting stage.
1.4 * 187 = 262g of protein (since I am in the cutting phase)
NOTE: This result is already in grams. No further conversion is required
Carbohydrates
The third and final macronutrient is the carb. We do this one last because the remainder of our calories will now come
from carbs.
Step 1: Figure out how many remaining calories we have
2,632 – (526+1,048) = 1,058 calories from carbs
NOTE: The 526 is the calories from fat and the 1,048 is the calories from protein which we get by multiplying 262 * 4
(The grams we figured out times the calories per gram of protein)
Step 2: Convert the calories from carbs into grams
1,058/4 = 265g of carbs
GRAND TOTAL: Total: 2,632 calories
262g of protein
265g of carbs
58g of fat
SIDE NOTE: A great app on your phone to keep track of your macronutrients and set daily goals and keep track is the
Fitocracy macro app.
--Now that you fully understand and can appreciate the complexity of how to figure out what will work for you,
hopefully you begin to realize why all the diet fads and hot new miracle diets do not and cannot work for you. But if is
still not too clear and you still have your doubts, this next section should finally put your mind at ease.
VIII.
NUTRITION MYTHS AND DIET FADS
Now we will seek to shed some light on our society’s favorite diet myths that hold us stagnant from ever progressing in
our fitness journey. In order to do this we will focus mainly on carbs (which seem to be the target of the majority of the
diet fad advocates).
Carbs are not the devil
As with anything in life, we fear what we do not understand. Let me show what carbs really are and tell you that what
we have been blaming on carbs for so many years is really to be blamed on an improperly managed caloric surplus diet.
Carbs and water storage
Each carbohydrate stores three water molecules. This is the reason why short term diet programs work so well and
make carbs look like the bad guy. When you cut carbs out of your diet, you will lose up to a couple of pounds.. in WATER
WEIGHT! Naturally people see these results and are sold on the fact that carbs are what made them gain weight in the
first place.
As soon as the individuals finish these “miracle diets” and they start eating carbs again (which inevitably happens
because your body, muscles and organs NEED carbs to survive!) the weight comes right back because water is stored in
the muscles and organs once more “Easy come, easy go”.
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Carbs and insulin
Many a man claim that carbohydrates raise our insulin levels and that this fact is what makes us obese (This is derived
from the very true statement that high insulin levels ARE linked to obesity and that carbs DO raise our insulin levels)
But the fact that carbs raise our insulin levels and that high insulin levels are linked to obesity does not make carbs bad..
it makes eating too much bad!
ANYTHING a person eats raises insulin levels (be it protein, dietary fat or carbs).
If you remember from a couple of sections earlier in the course, insulin is simply a hormone which tells the body to
absorb the nutrients we eat. The more we eat, the higher our insulin levels must be. ITS THAT SIMPLE!
The result of fad low carb diets
No Bueno
 loss of self-confidence and the belief that you can achieve your dream body
 Loss of muscle (which is what burns fat)
 Decrease in overall health
Do yourself a favor and avoid the emotional roller-coaster that are fad diets. Besides our goal is not to lose water weight
but to lose body fat and to do this carbs play a major role because they are the building blocks of our muscles which
burn fat.
--END OF NUTRITION! Now time to get into the good stuff…the weights!
EXERCISE
Knowledge: Exercise
I.
WEIGHTLIFTING AND ITS ROLE IN YOUR TRANSFORMATION
The training aspect of the program will be pretty simple. The workouts will be structured around progressive loading and
centered on compound exercises (explained in depth later in this section). The workouts here are meant to promote
optimal muscle growth and strength.
But before we get into the specifics of the routine and the concepts, I would like to set the basic foundations and
principles along with an insight into our muscle and what they are comprised of.
II.
PURPOSE OF THE GYM (weight-training)
The more muscle you build, the more fat you burn
The more muscle you burn, the more fat you store
“Forget everything you think you thought you knew”
**The gym is not to burn fat, it is to build muscle**
I cannot stress this point enough. This is one of the more counter-intuitive points that people struggle to grasp and
understand… or simply don’t want to. IT IS HOWEVER A MUST.
Unless you plan on being a marathon runner…which by the way, how many marathon runners have you seen with a built
physique that is the envy of all? Once again, rhetorical question: none.
*KEY POINT: Weight-lifting as a woman
One of the biggest fears and deal breakers when it comes to woman and lifting weights is the fear of gaining that “bulky”
look. We all see those woman weight-lifters that look like they can eat us for breakfast…but unless you are extremely
focused on gaining size, it will not happen.
 Higher fat percentage: The woman we see that are bulky and huge are mainly in cross-fit. These woman have a
higher body fat percentage than what our aim will be and this is what makes them look bulky, not the muscle.
 Ripped AND huge: Women that are big AND ripped, well these are our female steroid users. And even if you
wanted to get like that, without the use of steroids, it is simply not possible.
 If you keep your body fat % low through your diet and lift heavy to optimize muscle growth, you will achieve the
look you are after. A toned and defined body.
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III.
PURPOSE OF CARDIO
Any cardio session that lasts longer than 25-30 min will take a toll on your muscles. Sure, at the moment you will burn
more calories if you do longer sessions. However the after effects of losing muscle will make your basal metabolic rate
lower and you will burn less and less calories on a daily basis.
IV.
HIIT TRAINING vs STEADY CARDIO
HIIT (High Intensity Interval Training), at least for our purposes, is the optimal type of cardio training to do. The reasons
being:
1. It raises your BMR (Basal Metabolic Rate)for a period of 24 hours which increases the amount of calories you burn.
2. It raises your body’s fat oxidation capabilities, meaning that your body will store less fat
3. It spikes your human growth hormone level, which in turn increase your muscle building capabilities.
4. It stimulates muscle repair and growth by making blood flow faster through your body thus aiding in the recovery of
muscles.
All and all, HIIT training burns more fat in the same amount of time than regular cardio and it helps to preserve the
muscle.
You should do steady cardio when you combine cardio with social enjoyment, like going to the park for a jog or
something along those lines.
V.
AN INSIGHT INTO OUR MUSCLES: TYPES OF MUSCLE FIBERS
There are two types of muscle fibers, Type I (slow-twich) & Type II* (fast-twich):
A.
B.






Type I (slow-twitch muscle fibers)
Rep range to cause growth: 30-40
Summary: Fatigue slowly but have low growth potential
Who benefits from having more: Marathon runners, swimmers, and any sport where a lot of endurance is
required
Type II (fast-twitch muscle fibers)
Rep range to cause growth: 4-12
Summary: Fatigue quite rapidly but have great potential for growth
Who benefits from having more: Body builders, strength trainees and US!
C.
Muscle fibers and optimum muscle growth
Which muscle fiber do I have more of and what do I need to do to grow them?
It depends. There are ways to activate and develop both muscle fibers. The more you work out to develop one over the
other, the more the ratio will lean towards that one.
Muscle fibers and optimum muscle growth
For beginners and individuals who have not trained using progressive loading, the best alternative is to work on the
muscle fibers that have the most growth potential (Type II) so that they can contribute to our current goal (which is to
pack muscle). By sticking to progressive loading we will accomplish just this by mainly working on our Type II muscle
fibers.
D.
Progressive loading
The basic principle behind progressive loading is to stimulate your muscles for growth by constantly pushing their limits.
This is accomplished by lifting heavy and constantly attempting to either lift more weight than the last set or do an extra
repetition in a set. The following will be the structure of our workouts:


Warm up sets
3-4 Exercises
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

3 working sets per exercise (total of 12-15 sets per workout)
4-6 Repetitions per set (Progressive loading)
Warm up sets
You will warm up with 4 sets with a minute rest time in between
-Set 1: 50% of your 1 max rep X12
-Set 2: 50% of your 1 max rep X10
-Set 3: 70% of your 1 max rep X4
-Set 4: 90% of your 1 max rep X1
Working sets and progressive loading
For every set, aim to get 6 repetitions. If you get 6, go up in weight for the next set. If you get less than 4, drop some
weight for the next set. THAT SIMPLE
Physical limitations
The exercises in this program were hand-picked to promote optimal muscle growth.
This being said, the exercises are by no means easy and require proper form.
Please let us know of any limitations or injuries you might have so that we may modify the plan accordingly. Even in the
presence of an injury (a non-serious injury) we would advise for you to start light with the exercises and work your way
up.
*Key point: When I started this program, my back was terribly worn down and I could not even squat 135 pounds (with a
belt) much less deadlift any weight. I began researching and applying proper form and started out very very light. I kid
you not, about a month later I was deadlifting and squatting more weight than I had ever done and without the use of a
belt (I was deadlifting 435 lbs).
By following this program you strengthen muscles which were very weak, which might be the cause of your pain. By
strengthening these, the aches and pains might go away.
DISCLIAIMER: However, please make sure to consult a physician before commencing our exercise program.
E.
Compound exercises
The backbone to the weight-lifting routine:
Compound exercises recruit more muscles and muscle fibers thus cause greater growth. When you avoid these for
isolation exercises, you are reducing the number of muscles recruited and thus the growth.
*KEY POINT: Muscles recuperate in 48-72 hours and you can train them again for growth. By doing compound exercises,
even though technically you are focusing on 1 muscle group per day, you are working other muscles as secondary
muscles and thus not wasting any time which you could be training those muscles again. OPTIMAL MUSCLE GROWTH
1.
Squat
The most important of exercises and the one that most people avoid.
Squat is notorious for being one of the exercises that causes the most injuries in the gym along with deadlift. The reason
behind this is improper form, not the exercise itself.
Key form points:
 GO BAREFOOT!
 Never hunch your back
 The weight should sit on your upper back and not really your shoulders
2.
Deadlift
Just like the squat, the deadlift is completely misunderstood and believed to not be worth it (risk of injury is too high
when compared to its benefit). The critics of these exercises are those who advocate isolation exercises and shy away
from compound lifting.
Key form points:
 GO BAREFOOT!
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

Never hunch your back
Push off the ground from your heels as if you were pushing the Earth itself down
3.
Bench press
By far every guys favorite lift. It is the bench-mark of manliness and is usually a comparison point to compare overall
strength.
Key form points:
 Once under the bar, pinch your shoulder blades together and raise your shoulders
 Position your feet by your sides so that you can push off
 Slightly arch your lower back (just enough so that a tennis ball can fit)
4.
Military press
Yet another exercise which is shied away from in favor of isolated exercises.
Key form points:
 GO BAREFOOT!
 Do not arch your back
 Grip the barwith your thumb over the bar not under it
F.
1.
2.
The routine (Personal preference)







Routine A (When figuring out TDEE use 1.35 to adjust your BMR)
1 body part per day
45 min workouts (5X per week)
25 min cardio sessions (3X per week)
2 rest days (optional)
Routine B (When figuring out TDEE use 1.5)
1 body part per day
1 ½ hour workouts (5X per week) (includes cardio)
2 rest days (mandatory)
--Now that we have gone over the exercise portion, we will cover some advice and tips to help you achieve your goals
G.
**Extra tip for encouragement**
Beginner Gains
Here is the good news!
Unlike the majority of undertakings in life, you will see results fast. You will see results almost immediately, within the
first year alone you can obtain huge muscle gains.
The bad news is that after this initial “Beginner gains” stage, gains will come slower…much much slower.
Why this is good news for you
Remember when I told you all that we as humans are wired to want immediate gratification? Well if you are new to
working out, and ESPECIALLY if you start with the proper program, you will see almost immediate results. Not only will
this keep you motivated to stick to the plan and the routine, but it will give you a taste, little by little of what having an
ideal body feels like. Your confidence will go up, your performance in daily tasks such as work will increase as a result
and your over-all mood will be chaulk-full of rainbows and sunshine (figuratively).
*KEY POINT: The “beginner stage is the relic of body transformation. It is the only time that your body will be able to
actually build muscle even while maintaining a caloric deficit. You can actually build muscle without joining the bulking
club and having to choose muscle over showing off a defined six pack. TAKE ADVANTAGE AND DO IT RIGHT!
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SUPPLEMENTS
To promote growth
 Whey Protein
Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when
making cheese.
It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein,
which means it also increases muscle protein synthesis used to break a fasted state.
 Creatine
Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to
support cellular function. Thus it is performance-enhancing and has neuroprotective properties.
It is made by the body and can also be obtained from certain foods. Fish and meats are good sources of creatine,
but can also be made in the laboratory. It is a well-researched supplement, and is remarkably safe for most
people.
 BCAAs
Branched Chain Amino Acids (BCAAs) are three amino acids with similar structures that beneficially influence the
muscles. They can be found in any food containing protein, such as eggs or meat. Supplementation is not
necessary, but BCAAs may benefit the body if taken at specific times, i.e: fasted training to prevent muscle
breakdown
To assist with digestion and improve metabolism
 Fiber
Dietary fiber is a collection of carbohydrates that cannot be digested in the human intestinal tract, and as such
they proceed to the colon; they have mechanical properties (gel forming), probiotic effects, and may serve as a
substrate for the production of short chain fatty acids. Supplementation with fiber will assist with the digestive
process
 CLA (Conjugated Linoleic Acid)
Conjugated linoleic acid refers to a group of chemicals found in the fatty acid linoleic acid. Dairy products and
beef are the major dietary sources. CLA supplementation improves the lean mass to body fat ratio, decreasing
fat deposition, especially on the abdomen, and enhancing muscle growth.
 Green Tea
Green tea is a product made from the Camellia sinensis plant. It has been implicated in benefiting almost every
organ system in the body. It is cardioprotective, neuroprotective, anti-obesity, anti-carcinogenic, anti-diabetic,
anti-artherogenic, liver protective and beneficial for blood vessel health. These beneficial effects are seen in
doses present both in green tea itself (as a drink) as well as from a supplemental form.
 Caffeine
Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance. It is classified
as a Nootropic because it sensitizes neurons and provides mental stimulation.
To promote overall health
 Multi-Vitamin
Multivitamins are very helpful is your diet lacks of micronutrients coming from vegetable and fruits. Since there
is quite hard to track the intake of dietary vitamins, it is recommended to supplement it.
 Fish Oil
Nowadays our diet have an imbalance between Omega 3 and Omega 6, that why supplementation with Fish Oil
(omega 3) could bring back some of the lost balance. A balance ratio of Omega 3 and 6 is associated with:
healthier blood vessels, a lower lipid count and a reduced risk for plaque buildup. Fish oil can also decrease the
risk of diabetes and several forms of cancer, including breast cancer
 Glutamine
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Glutamine is an essential amino acid, which only appears to provide benefits if you are deficient or during
prolonged endurance exercise. More that recommend it for muscle repair or endurance, we recommend
supplementing with Glutamine as it is a very effective immune system booster
Glucosamine
Studies show that supplementing glucosamine sulfate will reduce the rate of collagen (joint tissue) degradation
and symptoms of osteoarthritis
To waste your money
 Most Pre Workouts
 Thermogenics
 Miracle diet pills
 Crash diets
Where to research and where to buy them…
 http://www.Examine.com
 National Center of Biotechnology Information http://www.ncbi.nlm.nih.gov/
H.
Timing, tips and tricks
1.
Meal timing
Timing, number of meals and amount per meal are all irrelevant…except for 2 exceptions; pre-workout and postworkout meals (so long as you meet all your MACRO targets).
Pre-workout meal:
 50g of protein
-to keep your muscle from being used up and promote muscle growth
 50g of carbs
-to promote optimal muscle output and thus muscle growth
Post-workout meal:
 50g of protein
-to help muscle recovery and growth
 1g of carbs per kg (divide your weight in pounds by 2.2)
-to help restore glycogen stores for future use
2.
Potassium & you
The average American consumes anywhere from double to three times the daily recommended sodium intake, which is
1,500 mg. As for the purpose of this course, sodium is bad because it makes our bodies retain water and gives us that
puffed up look we abhor. (It can also kill you)In just one fast food meal of a steak Chipotle burrito, you consume an
entire days’ worth of sodium! And this is one of the “healthier” fast foods, imagine the others!
What potassium does for you is it basically serves as the counter for sodium; it pumps the water out of your system.
The average individual should consume anywhere from 2,500 mg to 4,000 mg per day.
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Some common foods that are high in potassium are:
1. Bananas
2. Sweet potatoes
3. Dates
4. Raisins
3.
Sleep
The average individual should sleep 7-8 hours.
WE need to sleep 8-9 hours do to the high stress we will be putting on our bodies brought on by the exercise.
Benefits of sleep:
 Muscular
During sleep our muscles are repaired from the wear and tear of the day.
 Mental
Our mood depends on the amount of sleep we get. Our perspective of the world is shaped by how stress-free
and relaxed we are. Everything is so much harder when you are tired and lack mental focus.
 Metabolic
Sleep is the time that we burn the most stored fat. The reason being that our body has likely consumed all the
readily available energy it can get from the meals we ate throughout the day and must now tap into its stores.
To put it simply; when your body finishes digesting all the food it consumed, it still needs energy to function. This is
when you use your stored fat and thus finally begin to really cut.
One aspect that WIL bite you is temptation. When our minds are in a tired state, it is difficult to concentrate on long
term goals and suppress urges for instant gratification for our long term goals.
4.
Hydration
The human body is composed mainly of water. The more water we drink the more we promote healthy bodily functions
and the better nutrients are cycled through the body. Drinking lots of water also serves to detoxify our body from
several harmful toxins and keeps us operating optimally athletically speaking. It also gives us healthier younger looking
skin.
Recommended daily water intake:
1-2 gallons per day.
-If you can swing two gallons, that is awesome. If not, 1 gallon per day is plenty.
5.
Overtraining
Pushing our bodies to our limits is fun and the only way for us to grow. However, when we over do it and constantly
push ourselves to the breaking point, it gets to a point where our bodies begin to shut down and hormonal functions
begin to function improperly. If you are constantly feeling fatigued, worn down and in a bad mood, you are likely in the
beginning stage. Slow down and reduce the amount of exercise (hours) you are spending at the gym.
6.
STAYING IN SHAPE WHILE TRAVELING
When traveling, it will be more difficult to stick to a planned and organized routine. Most of the time you will be having
to eat at restaurants which smother everything in extra fat and it will be difficult to track the exact amount of calories
you consume. Later we will touch on this situation. For now just keep in mind that you will need to implement certain
measures to make sure you stay in line and don’t throw everything away that you have worked so hard for.
Here are a couple of tools and tips to help you stay in line when traveling.
Keeping your diet in line
Use the following tools in order to keep your diet in check
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Intermittent fasting
Fitocracy MACRO tracking app
Focus on eating all of the required protein
Focus on limiting your carbs
Take a measuring cup and scale
Avoid foods you know are high in fats
Intermittent Fasting
What it is: Concept of fasting for a 16 hour period (for our purposes) so that we reduce the amount of time we spend
eating and thus eat less.
When do I fast? Most of the time you spend fasting will be while you sleep. So say you stop eating at 6 P.M. and you
start eating at noon the next day. This way you will have more calories saved for those heavy restaurant meals.
*KEY POINT: You can take advantage of this and do what is called “Fasted training” which is when you train in a fasted
state or a state where the body has digested all of the nutrients readily available and is at the point of tapping into the
fat storage (this happens typically around 10-12 hours after the last meal). Fasted training is what really gets you into
the “cutting mode” and will help you reach your goals faster. However, make sure you take some BCAAs before you do
any fasted training (don’t take protein as this has calories) in order to protect your muscles from deterioration.
Sessions should be no longer than 1 hour and you should avoid doing fasted training on the tougher lifting days such as
legs.
Fitocracy MACRO tracking app
This is an app you should be using on a daily basis. It keeps track of all your calories and tells you how much you have
eaten (in grams) of each MACRO and how much you have left to eat for each. Make sure before you travel that you have
a good visual sense of what 4 oz of meat look like (Chicken, beef, tuna are the easiest). You can also use our excel sheet
to guesstimate the foods you are consuming and keep track.
Focus on eating all your protein:
The majority of restaurants serve disproportioned meals which are extremely high in fat, have lots of carbs and have a
small portion of protein. When people travel the main issue is eating too little protein (which will promote muscle loss)
and too much fat. This double edged sword of body destruction is why people cringe and use traveling as an excuse to
tell themselves they will never be able to have their dream body.
SUPPLEMENT PROTEIN IN!!!
Whether you take a tub of protein powder or go to the local grocery to buy some things to keep in your hotel room,
make sure to get enough protein.
Here is a list of a couple of items you can find almost anywhere to make sure you get enough protein:
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Tuna (in water)
Raw eggs (eat only egg white…I eat them raw..you really do get used to it)
Protein powder
Greek yogurt
Protein bars
Track your carbs
Carbs are relatively simpler to track and know how many grams you are consuming.
Use the excel sheet we provide to track the portions. Learn what certain portions of carbs look like (example, 1 cup of
pasta or rice). When in doubt always over guess on what you are eating rather than under guess. Avoid carbs with extras
such as pasta with cheese or anything with sauces.
Avoid foods high in fat
 Fried foods
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 Dressings
 Creams
 Avocado
 Salmon
 Nuts
Yes, even avoid foods high in healthy fats such as avocados, salmon and cheese (you will need the extra fat for the meals
you do eat)
RULE OF THUMB: DO NOT EAT ANYTHING SIMPLY TO INTAKE SOME HEALTHY FAT
When you are eating foods focus on protein and carbs and try to save all of your fat calories (as well as a good chunk of
carbs) for the heavy restaurant meals (which WILL have a lot of fat). Expect to eat no more than 35g of protein per meal
at a restaurant, so prepare and eat accordingly.
For the participants in this course the daily fat intake will likely not surpass 70 g of fat. To put into perspective how much
you need to avoid foods you know are high in fat, below are the MACROS for a burger from Hooters:
Western BBQ Burger: 40g protein, 53g carbs (so far not too bad…), 76g fat…
So what we are supposed to eat ALL day in fat, we are eating in a burger that would likely be considered a snack! (And
that is without the fries which are also EXTREMELY high in fat).
Measuring cup and food scale
You will thank me when you are traveling and you have this with you. Trust me.
Keeping up with your exercise
You will likely not have a complete gym set up in your hotel. Use what you have and do what you can.
REMEMBER:
1. Lift heavy
2. Lift heavy
3. Lift heavy
If there is no gym or any weights, all is not lost.
You can either:
Rest
Use the time as off time to fully recuperate your muscles (so long as it is no longer than 1 or 2 weeks)
Since you will not be exercising, you will also have to adjust your calories consumed due to the lack of exercise.
*Keep your protein same
*Reduce carbs 50g
*Reduce fat by 10g
*Try to still do 3-4 25 min HITT sessions per week.
(Only do this if you have not had a week off in more than 6-8 weeks)
Body-weight exercises
Do a daily body weight routine to maintain and mainly to keep your metabolic rate at the usual state.
Do the following exercises as a circuit 5 times resting 1 min after every circuit
*20 jumping jacks
*20 body-weight squats
*20 super-mans
*20 push ups
*10 up and downs
Rest
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