HOW TO GET
A PHYSICAL
TRANSFORMATION
THE FITNESS GUIDE
FROM:WWW.CHAMPIONMETHOD.COM
MUHAMMED QANDIL
HOW TO GET A PHYSICAL TRANSFORMATION
1
How to Get a Physical
Transformation by,
Master Trainer
1. Certified & Specialized 6 Areas
2. Strength & Conditioning
3. Nutrition
4. Youth Fitness
5. Senior Fitness
6. Exercise Therapy
7. Personal Training
and this all means nothing if not applied more importantly, I
have the applied book smart meaning I seen what works and
what doesn’t work. Think of what was said to Jesus (upon him
be peace), “O son of Mary! Preach to your soul, and if it learns
a lesson, preach to people – otherwise show humility before
your lord.’
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Founder of www.championmethod.com
Public/Fitness/Motivational Speaker
Starred on CMT Season 5 ep1 Broken skull challenge
30+ Speaking engagements
Travels worldwide
Muhammed Qandil
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HOW TO GET A PHYSICAL TRANSFORMATION
Table of Contents
• The equation…………………………………………………………………… 1
• Chapter1 …………………………………………………………………...…… 2
Lifting
• Chapter 2 ……………………………………………………………………. 3-4
Diet/Lifestyle
• Chapter 3 ……………………………………………………………………….. 5
Cardio
• Chapter 4………………………………………………………………………… 6
Rest & Recovery
• Chapter 5 ………………………………………………………………………. 7
How to build habits
• Chapter 6 …………………………………………………………………........ 8
Getting started
• Chapter 7 ………………………………………………………………………. 9
Essential supplements
• Chapter 8 ………………………………………………………………….......10
Nutritional schedule
HOW TO GET A PHYSICAL TRANSFORMATION
3
The Equation
All 4 play a 25% role on getting your ideal Physique, you need to know your goal
and understand what to do to achieve your goal. All 4 will change according to
your goal.
Rest
Cardio
4
Lifting
25%
25%
25%
25%
Diet
HOW TO GET A PHYSICAL TRANSFORMATION
Chapter 1 :
Lifting
Lifting is something that will never be questioned meaning if I’m doing a Flat bench press
that will work my chest and your chest this is very important to take note on because for
some reason people think that what I’m doing in the gym wont work for them this is not
true because lifting has constants that will not change the variables change according to
your goal.
For example bicep curls will always work my bicep 10 years from now it will not work my
triceps. This is a constant.
The weight, Reps, & Rest are the variables that will change according to your goal if
you’re trying;
To Gain
size & Strength
Heavier weight, Less reps
(4-6 count), & Longer rest
periods (2-3minutes during
your set and 4-5 minutes
in between different sets).
To get
lean & cut
Lighter weight, More reps
(25-35 rep count) shorter
rest periods 30sec during
your set and 45sec in
between sets.
To get Size and
cut in the same time
you have to incorporate
supersets and go from a heavy
weight with the rep count being
12-15 straight to another
exercise immideatley to a
lighter weight 25-30 reps with
a rest period being 1min and
30 seconds during your 3-4
sets and 2-3 minute rest from
moving station to station.
This is universal for Males & Females the principals don’t change. If the male or female
wants to get lean or get size they should know what to do now. For the girls, With
the way god created you, you will not look like a man unless you take something you
shouldn’t be taking (steroids) and start messing with gods creation. Just follow the lean
and cut module to get the leaner look without the size.
HOW TO GET A PHYSICAL TRANSFORMATION
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Chapter 2 :
Nutrition
There is 2 key parts of nutrition.
Part 1
The good and bad of protein, carbs, and fats.
Protein- All protein is good just make sure you don’t deep fry it. Ex. Chicken,
fish, turkey, steak, tuna, etc…….
Carbs- There are 2 types of carbs your Simple carbohydrates and your complex.
Complex carbohydrates are good & your Simple carbohydrates are bad
How do you tell the difference?
Complex carbohydrates you can pick or pluck, a
vegetable or a fruit also think it was creat ed from
god.
Simple is something with a bar code, your Twix,
Kit Kat, Twinkie, or Oreo for example.
What do they do in your body?
Complex carbohydrates like an apple, banana, or
blueberries gives you long bursts of energy through out
the whole day, but it takes longer to digest about 1-2
hours.
Simple Carbohydrates will give you a huge burst of
energy immediately its digestion does not take long
about 15-30 minutes, but after 2hours it comes back
down.
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HOW TO GET A PHYSICAL TRANSFORMATION
Fats- All you have to Remember with FATS is UN?! Why because if it has un
in it it is a good fat just flip whatever your buying and see the nutrition facts
if you see un that means it’s a good fat.
Polyunsaturated fats are from your fish, they are essential to have you need
them they come from fish.
Monounsaturated fats com from your nuts, olive oil also good to have
Saturated Fats are from your animal fats try to get your leaner meats or cut
the fat off to keep this low.
Part 2
The timing of nutrition
Either your eating 1-6 meals this is the most important thing to know!
This overrides everything and changes everything.
Protein you should keep it high through out the
whole day.
Know that your body can only absorb your
bodyweight multiply it by .25 = how much grams
of protein you can absorb at one time.
For example
if I weigh 200ibs x .25= 50grams of protein that’s
how much my body can absorb at one time.
If I wanted to eat 1 meal a day I would have to
supplement with whey and casein protein through out
the day to make sure I hit my protein Daily intake (PDI),
you can’t have it all at once and of course this is only
for people who are going to the gym, your putting the
protein in to rebuild your muscles after you created the
demand in the gym.
If there is no demand there is
no need for the supply!
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Carbohydrates- here is where everyone gets
confused its not confusing please just stay with me
and whenever I say know really try to remember
what I want you to know.
Know that carbs must be married with activities
meaning you put the carbs correlated towards the
activity.
No activity = NO Carbs.
Activity = yes carbs
Why
Because carbs is your fastest release source of energy it will give you the highest
performance in the gym to ensure you can create the demand to transform if your
performance is low there is no challenge.
No challenge no growth, no growth no
transformation, no failure no reason to
change you get it.
Fats as long as they are your good
fats try to keep them low throughout
the day.
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HOW TO GET A PHYSICAL TRANSFORMATION
Chapter 3 :
Cardio
There are 3 types of cardio
Type 1
Endurance building cardio
This type of cardio is when you bring your heart rate
high and keep it high for a long period of time, great
for guys
1. Who are trying to run for marathons
2. Guys who cheat and need a fast way to burn off
calories.
Type 2
is your fat burning cardio
this type of cardio many people neglect and is done
the least but if done will reward the most. In fat
burning cardio your heart rate is low through out the
whole time examples are walking, biking, eleptical
stairs all at a very low heart rate, the test you want
to do is called the talk test see you should still be
able to have a conversation but you shouldn’t be able
to speak super fast.
When to do it?
1st thing in the morning or the last thing at night for a minimum of 45minutes and the
maximum is however long you can go but know the more you do it the faster you’ll get to
your results.
It’s not matter of if but matter
of when!
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Type 3
High intensity interval training
This type of cardio also know as muscle building cardio its great to incorporate 1-2x week
it brings your heart rate up-down-up-down-up-down like an EKG and at the very end your
body continues to burn calories for the next 24-48 hours.
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HOW TO GET A PHYSICAL TRANSFORMATION
Chapter 4 :
Rest & Recovery
1
DOMS
Delayed onset muscle soreness is the first thing youll
feel it happens when you rip your mucsles or doing
something that your body is not used of, so this will
happen and it is under construction getting rebuilt to
get stronger good sign.
2
Sleep
keep your sleep consistent the time you go to sleep
and the time you get up, but if you want to sleep in the
middle of the day that is okay, the reason is because
your body knows when to start the recovery process.
3
Cheat Meals
MANDATORY because your body needs the shock, to
keep it at a higher metabolism. For example if you did
the same workout everyday it will not change you have
to create the confusion, you get to cheat 1 time a week,
1 meal early on the day and make sure you have an
activity after it so you can burn it off. Also it will taste
delicious because you earned it and believe it or not it
will get you ahead so its really called a smart meal. Pick
a day and always remember what day you cheat.
We eat to fuel the body not to
satisfy it!
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4
Lifting splits
Monday chest (Push)/ Tuesday-Back (pull)/ Wednesday
– Shoulders (Push)/ Thursday –arms (pull) / Friday –
Legs (push)
why?
This is the best module I found to ensure I give the
body part enough rest to recover and the movement
rest either it was push or a pull.
5
RICE
What is rice it is a acronym standing for REST-ICECOMPRESSION-ELEVATION is used to self diagnose
yourself for injuries to recover faster, it splits the
recovery time in half if not more. Look it up.
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Days off in the gym
I usually take 1-2 days off in the gym in the week just
remember you have to give the major body part you did
about 72 hours off to fully recover.
7
Overtraining
Happens when you hit a body part and hit it again, the
next day not giving it a chance to recover and it didn’t
fully rebuild so you don’t grow.
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HOW TO GET A PHYSICAL TRANSFORMATION
Chapter 5 :
Building habits
Why
Because if you don’t know how to build a habit you’ll never transform, it’s a marathon not
a sprint. I broke it down to 5 parts, a strategical method to build 1 habit at a time.
LETS GO!
1
Identification
That change is needed! Know that if you want to change
you have to believe that you need to change.
BELIEVE that this change is possible because if you
don’t believe that it is you will not take any precautional
steps to make this happen.
Action is indication of faith meaning if you
have faith you’ll take the action, but if you
don’t have faith you wont waste your time.
2
Identify the enemy
for example a cheeseburger could keep making you cheat or the hard work of going to
the gym could be stopping you from going to the gym, maybe the tv find out what’s the
enemy. Also the opponent in a football game could be the enemy.
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3
Dissect the enemy
Find the strength and the weakness of the enemy,
For example the cheeseburger strong side is its hot,
delicious, crunchy, yummy, it makes me feel good /
NOW the weak side when you eat it you feel regret
because you had a goal not to eat it from the beginning
so now you your depressed and also your fat.
Why do this?
In WAR you always fight the enemy from its weaker side
even in football what does the coach do before you play
the other team you study their plays to see where they
are weaker at, and attack them on their weaker side.
If your going to play its much more fun
to play to win then to play to lose.
4
Fight 1 battle at a time
meaning start with just 1 change at a time after 1 or 2 months add another habit so
for example 1st month go to the gym, 2nd month start fixing your diet, 3rd month
start incorporating your cardio, and the 4th month fix your rest program. Its not only
for a physical transformation these rules apply to any habit you want to own!
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The Transfer of energy
where the habit is no longer fought with it becomes involuntary, you don’t even think
about it anymore when this happens its time to add a new habit.
Forced to suffer the pain of discipline so we
don’t suffer the pain of regret tomorrow!
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HOW TO GET A PHYSICAL TRANSFORMATION
Chapter 6 :
Getting started with the 90
day transformation
For years I've been tweaking and adding new things to this plan, I believe this will be
the new and revolutionized lifestyle for people around the world!
The nutritional plan will surprise and challenge you. It›s a combination of liquid shakes
and, caveman nutrition. Your daily meal plan is comprised of 3 liquid shakes and one
whole meal. Remember,This is my lifestyle guys its the one of the easiest to follow
and to be honest very minimal time is needed, take action as soon as possible and dont
think about it to much you got the plan now go and do it, It›s not about what you eat, it›s
about getting the nutrients you need.
You may have never heard of a meal plan like this before. You may be a little scared
and skeptical, or worried that you'll lose muscle. Think outside the box. A liquid diet
can provide all the nutrients you need in a convenient, fast-absorbing format. You may
actually burn more fat and build more lean mass with this plan than eating 5-6 meals
per day.
Your body needs more food at certain times of the day than others. Exercise creates the
demand. If you eat foods your body doesn't need, that food doesn't just disappear. More
than likely, your body will grab that nutrition and store it as fat for later use as energy.
This nutrition plan gives you what you need, when you need it.
You only chew one solid meal per day. Everything else is liquid. Liquids are easily
absorbed by the body, and they supply the right nutrients in precise amounts. I built this
plan on what works for me and what I believe will deliver the most dramatic results.
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Chapter 7 :
8 ESSENTIAL SUPPLEMENTS
1
Creatine (monohydrate)
how much?
2-5 grams before &
2-5 grams after workout.
2
Fish oil
1-2 Tsp with your 1meal
3
Multivitamin/Multi-mineral
1 a day with your 1 meal
4
HMB
16
5
Dextrose
6
L-Glutamine
7
Whey protein
HOW TO GET A PHYSICAL TRANSFORMATION
(try to get all of these supplements powdered and all unflavored except the protein your
preferred choice.
ALL OF THE ABOVE SUPPLEMENTS ARE TAKEN AFTER YOUR WORKOUT IN 1 SHAKE.
Also before your workout if you need it meaning if you aren’t capable of enduring the whole
workout without it, take it before for the energy.
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Casein protein
will be your meal replacement when you wake up
and go to sleep
CDI (carbohydrate daily intake)
0.5 x 189lbs=94.5 grams
Is your daily carbohydrates intake, just read the label for carbs and make sure your not going
over your limit. After a month reading the labels for carbs you will start to know automatically
how much carbs is in your foods. These carbs are only taken with your 1 meal.
FDI (Fat daily intake)
0.4 x BW = X
For example if you weighed 200 it will be 80grams this will be taken with your 1 meal, if you go
a little bit over or less its okay as long as their coming from your good fats. Your fish, nut, olive
oil and etc…..
PDI = Body weight (Protein daily intake)
200 x .25 = 50 Grams
How much protein?
Here is the equation 0.25 x body weight = each liquid meal- For the
daily intake of protein you will need 1g per pound of bodyweight a
day. (ex 200ibs = 200 grams of protein a day)
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Chapter 8 :
Nutritional Schedule
This example would be for someone who is 200ibs
When you wake up
200ibs
50g of Casein protein, Also you can have fun and put spinach peanut butter or
strawberries and bananas, its your smoothie in the morning. This will be your
breakfast have fun with it.
After your gym session
50g whey protein w/5grams of creatine, 3grams of hmb, 5grams of L-Glutamine,
Dextrose will be .3 x 200ibs = 60grams.
Exactly the same before your workout if you feel like your low on energy.
You mix it all in one shake before leaving the house and carry 1 bottle with you, put
the water in after the workout. This way you don’t carry all these tubs with you
when going to the gym
Solid meal
Meats & vegetables (needs to be 4 hours before you sleep that is the latest if you
want, it could be in the middle of your day. The later you do it the less hungrier you’ll
get in the evening and night)
Before you sleep
casein protein shake with 40 grams of protein, if you can add spinach in a blender
with it that would be great
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HOW TO GET A PHYSICAL TRANSFORMATION
Snacks
are allowed but make sure their high in protein and low in carbs
The most convenient for me are RTDs ready to drink protein shakes at your local
gas station, vitamin shoppe, or GNC, if im really hungry ill slam 1-2 of them down
and continue my day. If you have more protein that’s okay because protein doesn’t
turn to fat, its your carbs you don’t want access of and fat is fat just make sure their
your good fats, the ready to drink protein shakes will have a little bit of fat its okay,
but ill grab the one with the least amount of fats and carbs, I don’t care about the
taste because I’m fueling the body not satisfying the body,
The taste of victory tastes 10x better than
anything in this world!
Whole Foods
When I eat whole foods, I don't eat anything packaged or processed. I believe in a
high-protein, low-carb diet fed exclusively by the perimeter of the grocery store.
I don't go down the aisles. The perimeter carries meats, poultry, fish, dairy, and
vegetables. Down the aisles you find processed foods and preservatives. We don't
need processed crap created in the last 100 years. The supplements you take deliver
precise nutrients. Junk food does not.
Your solid meal should have as much meat and as many veggies as you want. If
you're eating clean, natural foods inside a liquid diet, you don't need to limit your
portions. Eat until you're satisfied. Eat like a lion.
Cheat meals
are allowed, They will keep your metabolism high and constantly creating the demand
to burn fat and gain muscle. You should have your cheat/smart meal once a week
around breakfast or lunch time, so through out the day you are burning it off.
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