The Superhero’s Handbook
A
90
DAYS
BODY
TRANSFORMATION
PROGRAM
Written By
Remus Chin
WHAT THIS PROGRAM IS
The 90 Days Transformation Program is a specially
tailored program for you. The end goal of the 90 Days is to
help you gain muscles while maintaining a fairly low body
fat (10-15%) simultaneously while adding knowledge
about fitness training and diet/meal plans.
Now, How are we going to do this ?
Firstly, I will set you up with a new weekly plan customized
especially for you through this link.
https://docs.google.com/spreadsheets/d/15i2lsKTP9Hs8lf
RiwOzCCEC622UY1-semv0QQqWuoIw/edit?usp=sharing
You will need to write down your weight, calories, protein
intake and your workout sessions at the end of the day in
the provided template.
The workout program will be updated weekly in order to
make sure you are progressing in terms of strength and
endurance.
The Goal of this Program
1. Reach your ideal weight range (60-65 kg)
2. Put on muscle mass while maintaining a
fairly low body fat %
3. Eat healthier and look more aesthetic
4. Learn how to program a workout plan and meal plan
5. Learn about the correct movements in each exercises
6. Have a basic overall knowledge about fitness
Program Details / Requirements
Below you’ll find some tips and requirements for following
this program. Don’t get started on this plan until you fully
understand all of the following:
1. First and foremost, you must fully adhere to my Nutrition
guidelines during this plan. If you don’t, you’re wasting
your time. The key to body transformation is Nutrition.
2. Body Transformation often requires an increase in
energy intake. Thus, you will be needed to eat at a calorie
surplus of 300-500 daily. Calorie intakes will monitored
and noted down in the template daily.
3. Before the start of every workouts, you MUST do warmups to let your body temperature slowly rise to prevent
injuries.
4. Weigh yourself first thing every morning after going
to the toilet. Do not consume any water or food before
weighing.
Tools That I Will Provide To Assist You
First Week
Program starts
Take pic of yourself (front/back) before training
-Example will be given how the pictures should be like through
Whatsapp.
I will help you reach your goal ( cutting/bulking )
I will make sure to help you reach your goal (realistic) in 3 months
I will coach you one to one with online lessons (as many as you need
until you can do it on your own) to help you check your form and
help you observe your training to make sure you’re doing it right.
I will provide you with a training plan weekly to make sure you
progressively overload each week and getting stronger each week.
I will also teach you about dieting and training ( How to program a
workout plan + Diet plan )
Second week
& week after
New Training program will be provided
I will provide you a video through a link to watch to help you better
your fitness knowledge.
Send videos of training (those that you are unsure of and the main
movements)
Weigh yourself 2-3x per week
Continue to work on your meal chart/ make changes as the week
goes on. (Continue to help you achieve a sustainable and healthy
diet)
Diet Plan
1. Remember to include lots of protein in your diet ex: chicken
breast, eggs with yolks, steak and pork.
2. Eggs are high in calories, delicious and easy to cook. I
personally will eat 5 - 6 eggs (scrambled or omelette) first thing in
the morning paired with oats and protein powder.
3. Chicken Breast is an excellent source of protein, it is low in fat
and high in protein. I keep a bunch of frozen chicken breast in my
fridge and just take it out defrost, marinate with salt and pepper
and grill.
4. Mass Gainer is not necessary but it surely does give you an
edge if you can’t get enough calories in your diet.
Here’s the link to the mass gainer which I recommend :
https://shopee.com.my/Muscletech-Mass-Tech-Extreme-2000-7lbs-Masstech-Ultimate-100-Whey-Protein-Mass-Gainer-7lbs-i.162004107.3432822005?position=33
5. During the first 30 Days, you need to increase your protein
intake according to the number that I’ve set in the template. Try to
set that number as a goal to hit daily. All you need to note down is
weight, calories and protein intake. You have to make sacrifices to
reach your goal. No compromising in that. Diet is king before
anything. Focus on whole foods and minimally processed foods
such as meat, vegetables and poultry.
6. When you eat a portion of carbs during meal, example: noodles,
pasta and rice. Try to eat 2-3 fistful, if you’re still hungry, you may
add another few fistful. Remember to eat carbs before and after
workout. Reason being carbs is your body’s number 1 source of
energy and after a hard workout carbs and protein are needed to
repair your damaged muscles in order to promote optimum
recovery.
7. The KEY is to bulk up is to
JUST EAT MORE !
Workout Plan
Starting with Warm-Up:
Workout Program will be updated weekly in this link :
https://docs.google.com/spreadsheets/d/15i2lsKTP9Hs8lfRi
wOzCCEC622UY1-semv0QQqWuoIw/edit?usp=sharing
REST DAYS AND TRAINING DAYS
While your body doesn’t know what day of the week it is, it is a
good idea to get into a consistent 7 day lifting schedule that
ensures you aren’t skipping sessions and falling behind on the
program. Below is one example of how you could set your
training week up for each routine, but keep in mind that as long
as you are getting all of your training sessions in by the end of
the week, how you space out your rest days is much less
important. Getting adequate rest is often overlook, try to fit in 79 hours of sleep daily.
3 - DAY ROUTINE:
MONDAY: FULL BODY #1
TUESDAY: REST
WEDNESDAY: FULL BODY #2
THURSDAY: REST
FRIDAY: FULL BODY #3
SATURDAY: REST
SUNDAY: REST
*Try to place at least one rest day between full body sessions
4-DAY ROUTINE:
MONDAY: LOWER BODY #1
TUESDAY: UPPER BODY #1
WEDNESDAY: REST
THURSDAY: LOWER BODY #2
FRIDAY: UPPER BODY #2
SATURDAY: REST
SUNDAY: REST
5-DAY ROUTINE:
MONDAY: CHEST AND TRICEPS
TUESDAY: LEGS AND ABS
WEDNESDAY: BACK AND BICEPS
THURSDAY: REST
FRIDAY: LEGS AND ABS
SATURDAY: SHOULDERS AND ARMS
SUNDAY: REST
The Superhero’s Handbook
A
90
DAYS
BODY
TRANSFORMATION
PROGRAM
Written By
Remus Chin
WHAT THIS PROGRAM IS
The 90 Days Transformation Program is a specially
tailored program for you. The end goal of the 90 Days is to
help you gain muscles while maintaining a fairly low body
fat (10-15%) simultaneously while adding knowledge
about fitness training and diet/meal plans.
Now, How are we going to do this ?
Firstly, I will set you up with a new weekly plan customized
especially for you through this link.
https://docs.google.com/spreadsheets/d/15i2lsKTP9Hs8lf
RiwOzCCEC622UY1-semv0QQqWuoIw/edit?usp=sharing
You will need to write down your weight, calories, protein
intake and your workout sessions at the end of the day in
the provided template.
The workout program will be updated weekly in order to
make sure you are progressing in terms of strength and
endurance.
The Goal of this Program
1. Reach your ideal weight range (60-65 kg)
2. Put on muscle mass while maintaining a
fairly low body fat %
3. Eat healthier and look more aesthetic
4. Learn how to program a workout plan and meal plan
5. Learn about the correct movements in each exercises
6. Have a basic overall knowledge about fitness
Program Details / Requirements
Below you’ll find some tips and requirements for following
this program. Don’t get started on this plan until you fully
understand all of the following:
1. First and foremost, you must fully adhere to my Nutrition
guidelines during this plan. If you don’t, you’re wasting
your time. The key to body transformation is Nutrition.
2. Body Transformation often requires an increase in
energy intake. Thus, you will be needed to eat at a calorie
surplus of 300-500 daily. Calorie intakes will monitored
and noted down in the template daily.
3. Before the start of every workouts, you MUST do warmups to let your body temperature slowly rise to prevent
injuries.
4. Weigh yourself first thing every morning after going
to the toilet. Do not consume any water or food before
weighing.
Tools That I Will Provide To Assist You
First Week
Program starts
Take pic of yourself (front/back) before training
-Example will be given how the pictures should be like through
Whatsapp.
I will help you reach your goal ( cutting/bulking )
I will make sure to help you reach your goal (realistic) in 3 months
I will coach you one to one with online lessons (as many as you need
until you can do it on your own) to help you check your form and
help you observe your training to make sure you’re doing it right.
I will provide you with a training plan weekly to make sure you
progressively overload each week and getting stronger each week.
I will also teach you about dieting and training ( How to program a
workout plan + Diet plan )
Second week
& week after
New Training program will be provided
I will provide you a video through a link to watch to help you better
your fitness knowledge.
Send videos of training (those that you are unsure of and the main
movements)
Weigh yourself 2-3x per week
Continue to work on your meal chart/ make changes as the week
goes on. (Continue to help you achieve a sustainable and healthy
diet)
Diet Plan
1. Remember to include lots of protein in your diet ex:
(soybeans, lentils, tempeh, greek yogurt and cottage cheese) for
vegetarians.
2. Eggs are high in calories, delicious and easy to cook. I
personally will eat 5 - 6 eggs (scrambled or omelette) first thing in
the morning paired with oats and protein powder.
3. Vegetarian guidelines and meal tips for getting enough protein
- https://youtu.be/w3Ylh2fhuw4
- https://youtu.be/1hIMyFNMqKc
- https://youtu.be/rdhMIRg2P9s
- https://youtu.be/vGpy6h0LbQM
4. Mass Gainer is not necessary but it surely does give you an
edge if you can’t get enough calories in your diet.
Here’s the link to the mass gainer which I recommend :
https://shopee.com.my/Muscletech-Mass-Tech-Extreme-2000-7lbs-Masstech-Ultimate-100-Whey-Protein-Mass-Gainer-7lbs-i.162004107.3432822005?position=33
5. During the first 30 Days, you need to increase your protein
intake according to the number that I’ve set in the template. Try to
set that number as a goal to hit daily. All you need to note down is
weight, calories and protein intake. You have to make sacrifices to
reach your goal. No compromising in that. Diet is king before
anything. Focus on whole foods and minimally processed foods
such as meat, vegetables and poultry.
6. When you eat a portion of carbs during meal, example: noodles,
pasta and rice. Try to eat 2-3 fistful, if you’re still hungry, you may
add another few fistful. Remember to eat carbs before and after
workout. Reason being carbs is your body’s number 1 source of
energy and after a hard workout carbs and protein are needed to
repair your damaged muscles in order to promote optimum
recovery.
7. The KEY is to bulk up is to
JUST EAT MORE !
Workout Plan
Starting with Warm-Up:
Workout Program will be updated weekly in this link :
https://docs.google.com/spreadsheets/d/15i2lsKTP9Hs8lfRi
wOzCCEC622UY1-semv0QQqWuoIw/edit?usp=sharing
REST DAYS AND TRAINING DAYS
While your body doesn’t know what day of the week it is, it is a
good idea to get into a consistent 7 day lifting schedule that
ensures you aren’t skipping sessions and falling behind on the
program. Below is one example of how you could set your
training week up for each routine, but keep in mind that as long
as you are getting all of your training sessions in by the end of
the week, how you space out your rest days is much less
important. Getting adequate rest is often overlook, try to fit in 79 hours of sleep daily.
3 - DAY ROUTINE:
MONDAY: FULL BODY #1
TUESDAY: REST
WEDNESDAY: FULL BODY #2
THURSDAY: REST
FRIDAY: FULL BODY #3
SATURDAY: REST
SUNDAY: REST
*Try to place at least one rest day between full body sessions
4-DAY ROUTINE:
MONDAY: LOWER BODY #1
TUESDAY: UPPER BODY #1
WEDNESDAY: REST
THURSDAY: LOWER BODY #2
FRIDAY: UPPER BODY #2
SATURDAY: REST
SUNDAY: REST
5-DAY ROUTINE:
MONDAY: CHEST AND TRICEPS
TUESDAY: LEGS AND ABS
WEDNESDAY: BACK AND BICEPS
THURSDAY: REST
FRIDAY: LEGS AND ABS
SATURDAY: SHOULDERS AND ARMS
SUNDAY: REST