ANIME
PHYSIQUE
GUIDE
WESTON STONE GARLAND
Weston Garland
@westongarland
@westonsgarland
westonstonegarland.com
TABLE OF
CONTENTS
3.
Disclaimer
4.
Introduction
5.
Basic Education
6.
Getting Started
7-11. Dieting
12.
Food Choices
13.
Carb Cycling
14.
Cardio
15-16. Training Methods
17-18. Workout Program
DISCLAIMER
Thank you for purchasing this ebook from Weston
Garland.
Below are a few important things to note before
implementing these recommendations.
The author, Weston Garland, is not a registered dietician
or medical doctor. Weston simply provides general
information related to fitness, training, diet, and
nutrition. The contents are intended for personal use
and for informational purposes only.
Nothing contained in this book should be considered as
medical advice, diagnosis, or treatment. You should
always consult with a physician, or other health or
medical professional, before starting any fitness or
training program or any diet or nutrition regime,
especially if you are pregnant, have any pre-existing
health conditions, or are not healthy enough to start
one.
You are responsible for monitoring your own health and
fitness.
Weston Garland is not responsible for any injuries or
adverse health effects caused by your training or fitness
program, or your diet or nutrition regime.
INTRODUCTION
Hello. Welcome to my guide on how to lose
fat while maintaining lean muscle to get that
anime physique. Achieving your goals and
getting the most out of your time all comes
down to discipline and effort. There is no
secret to shredding down to a low body fat
percentage while maintaining lean muscle
mass.
Although there may be no secret to the
simple yet difficult task of losing fat, I am
going to provide you with my own personal
methods that have helped me.
I have been training for over seven years
now. All the experience and knowledge I
have gained over the years will be translated
into this book for you. Follow along with your
goal in mind you hope to accomplish.
All I ask of you is to take yourself seriously,
put in the work, hold yourself accountable,
and enjoy the process. Let's get to it.
BASIC EDUCATION
MACRONUTRIENTS
Protein - 4 calories per gram
Carbohydrates - 4 calories per gram
Fats - 9 calories per gram
*CALCULATE TOTAL CALORIES USING THE
MULTIPLIER ABOVE*
EXAMPLE
200 grams protein = 800 calories (200*4)
250 grams carbohydrates = 1000 calories (250*4)
80 grams fats = 720 calories (80*9)
TOTAL CALORIES = 2520
CALORIE COUNTING
Maintenance - Calorie amount is equal to your
energy expenditure, bodyweight stays the same
Surplus - Calorie amount exceeds your energy
expenditure, bodyweight will increase
Deficit - Calorie amount is lower than your energy
expenditure, bodyweight will decrease
GETTING STARTED
FINDING YOUR
MAINTENANCE CALORIES
My personal approach is a week-long process that helps you
estimate your maintenance calorie amount. This step can be
negated if you would prefer to use an online calculator but I
prefer to start here so it nets you some experience with
counting calories.
STEPS TO FOLLOW
1. Download a calorie counting app, I recommend
MyFitnessPal
2. Weigh yourself on an empty stomach in the morning,
keep this number handy
3. Track your calories for a single day, then maintain this
amount for the next 6 days
4. Weigh yourself again on an empty stomach the
following morning
If you gained weight, you are in a surplus.
If you lost weight, you are in a deficit.
If you stayed the same weight, you are at maintenance.
*SURPLUS, DECREASE CALORIES 150-300*
*DEFICIT, INCREASE CALORIES 150-300*
*MAINTENANCE, DO NOTHING*
Once you have this calorie amount, you are ready to begin
the journey to getting shredded.
DIETING
This part of the program is simple, yet difficult, and requires
honest consistency. The template I will provide you is how I
managed to diet for 16 weeks with no issues.
First, your goal is to lose 1 to 2 pounds per week, this should
be an 8 to 16-week process at the least. Starting off, you
want to deduct 250 calories from your maintenance
calories. This is your starting point.
You will have two cheat meals a week. These need to be less
than 2000 calories overall and should replace two meals
throughout a normal eating day. These meals can be
whatever you please, with no limits except total calorie
amount.
EXAMPLE?
Monday - Normal Calorie Intake
Tuesday - Normal Calorie Intake
Wednesday - Drop two meals and eat a cheat meal
Thursday - Normal Calorie Intake
Friday - Normal Calorie Intake
Saturday - Drop two meals and eat a cheat meal
Sunday - Normal Calorie Intake
WHEN TO DROP CALORIES?
You should drop calories by 100 to 200 after a full week
of not losing any weight. This should not be
implemented until after 2 weeks have passed,
sometimes your body takes a while to adjust and start
the fat loss process. I recommend deducting calories
from carbohydrate or fat sources when dropped. This
can vary depending on if you are using cardio as a tool
to aid the process, discussed later on in the book.
DIETING
I will provide you with an example meal plan below for a
2500 calorie diet.
Note, you can choose how to eat as long as it fits your
calories and macros. I will go over macro proportions
shortly.
EXAMPLE 2500 CALORIE MEAL PLAN
Meal One - Protein French Toast with Chicken Sausage
{200g Egg Whites, 4 Slices Bread, 2 Chicken Sausage Patties}
530 CALORIES
52C, 11F, 45P
Meal Two - Protein Shake/Smoothie
{Medium Banana, 2 Scoops Protein, Serving PB, 2 Cups Milk}
595 CALORIES
38C, 25F, 59P
Meal Three - Shrimp Tacos
{4 White Corn Tortillas, 28g Nonfat Cheese, 8oz Shrimp}
405 CALORIES
44C, 3F, 41P
Meal Four - SNACK EXAMPLE Rice Cakes
{4 Chocolate Rice Cakes, 1Tbsp Honey, Pink Salt}
300 CALORIES
64C, 4F, 4P
Meal Five - Ground Beef Hash Brown Bowl
{8oz 93/7 Ground Beef, 250g Hash Browns Yukon Potatoes}
520 CALORIES
38C, 16F, 52P
DIETING
MACRONUTRIENT PROPORTIONS?
PROTEIN
I recommend one gram of protein per lean pound of
body mass.
To find this number, complete the following calculation
below:
(1-Body Fat %)*Body Weight = #
This number is the number of grams of protein you should
consume, no less and you are welcome to eat more protein
if you please.
FATS
I recommend a constant 60 to 90 grams of fat intake,
whatever you choose between there is fine depending
on preference.
CARBOHYDRATES
I recommend all the leftover calories go to carbs, this
allows you to manipulate carbs as you lower calories
quite easily.
HOW TO FIND THIS?
EXAMPLE: 180 pounds, 15% BF, 2500 Calorie Deficit
(1-0.15)*180 = 153
Let's say I want to eat 165 grams of protein.
I choose to intake 70 grams of fats.
2500-((165*4)+(70*9)) = 1210
1210 calories go to carbohydrates.
1210/4 = 300 rounded
This individual at 180 pounds with 15% body fat and a 2500
calorie deficit starting point will use 165P, 70F, and 300C.
DIETING
EXAMPLE TEMPLATE
WEEK 1 - 250 CALORIE DEFICIT
WEEK 2 - NO CHANGE
WEEK 3 - DEDUCT 150 CALORIES
WEEK 4 - NO CHANGE
WEEK 5 - DEDUCT 150 CALORIES
WEEK 6 - NO CHANGE
WEEK 7 - NO CHANGE
WEEK 8 - DEDUCT 150 CALORIES
WEEK 9 - NO CHANGE
WEEK 10 - NO CHANGE
WEEK 11 - DEDUCT 150 CALORIES
WEEK 12 - NO CHANGE
NOTE - This is merely an example, you
should change calories depending on
your weight loss. Aim for 1 to 2 pounds
and do not drop calories too fast or you
risk lean muscle loss.
DIETING
SUMMARY
KEY TAKEAWAYS
The starting point is 250 less than your
maintenance calories
Aim to lose 1 to 2 pounds per week
Adjust calories as you go on a week by
week basis depending on weight loss
DO NOT drop your calories below 1500
OR diet below 8% body fat if you are
not competing in a bodybuilding
competition
Progress should be slow, this is how we
maintain lean muscle
Get creative with your meals to make
dieting fun and easy
WATER IS IMPORTANT, drink plenty
Add VEGETABLES to two meals each
day
LASTLY, ENJOY THE PROCESS AND TAKE
PRIDE IN YOUR ACCOMPLISHMENTS.
FOOD CHOICES
Below are food options that might help you get started in
creating a meal plan that works best for you, these are just
ideas and you can use whatever you please. By no means
are any of these necessary or deemed superior to other
food choices!
PROTEINS
Tilapia
Salmon
Shrimp
Lean Ground Beef
Chicken Breast
Chicken Thigh
Tofu
Lentils
CARBOHYDRATES
White/Brown Rice
Sweet Potato
Russet Potato
Bagels
Cereal
Oatmeal
Cream of Rice
Bread
FATS
Peanut/Almond Butter
Avocado
Cheese
Nuts
Dark Chocolate
Chia Seeds
CARB CYCLING
*NOT REQUIRED*
Carbohydrate cycling is a method used for weight loss, but it
is not required to lose fat. I am simply putting this in here if
you are curious or want to try and see if the method helps
you.
CARB CYCLING TEMPLATE
Monday - Low Carb
Tuesday - Low Carb
Wednesday - High Carb
Thursday - Low Carb
Friday - Low Carb
Saturday - High Carb
Sunday - No carb
LOW CARB?
Carbs phased out by 25%.
200 grams of carbs would turn into 175 grams.
HIGH CARB?
Carbs increased by 35%.
200 grams of carbs would turn into 270 grams.
NO CARB?
Only carbs are from vegetables.
Increase fats by 20 grams.
*THESE PERCENTAGES ARE APPLIED TO YOUR CURRENT
CALORIE INTAKE AND MACRO PROPORTIONS, CHANGE AS
YOU GO FURTHER INTO THE PROCESS*
CARDIO
Cardio is not needed to lose fat but I highly recommend
implementing cardio as a tool to aid the process- it makes
dieting easier and has health benefits.
When it comes to cardio I like to implement it as soon as
possible. Even when I am lean bulking I keep cardio
included, normally at low intervals such as 15 to 30 minutes
a day.
My recommendation to you is that you start doing cardio in
week one and follow this template I have included below.
Following this will allow you to drop calories less often and
will still allow you to maintain a constant weight loss by
increasing your deficit through a higher activity level.
TEMPLATE?
WEEKS 1 to 4 - 15 Minutes DAILY
WEEKS 5 to 8 - 30 Minutes DAILY
WEEKS 9 to 12 - 45 Minutes DAILY
You should be doing LISS cardio which is a low-intensity
steady-state, this will allow you to maintain your lean muscle
mass and keep the strain on your body to a minimum.
CARDIO SUGGESTIONS?
Bike
Stair-master
Incline Treadmill
Elliptical
HEART RATE?
Try to keep your heart rate between 125 and 145 bpm
TRAINING
METHODS
How should you be training during a caloric deficit?
I aim to keep as much strength as possible while
pushing myself just as I normally would in a
caloric surplus.
My training includes a mixture of hypertrophy and
strength training. I think it is wise not to fully commit
to one or the other and take a stance in the middle.
I base my decision on weight of each set on intuition
and RPE (Rate of Perceived Exertion), I aim for a 7 to
9 level of intensity out of 10 on each set! Another
thing I enjoy implementing are drop sets and super
sets.
Drop sets are done by cutting the current weight on
that set in half, and then proceeding to do the
exercise until failure. I prefer to perform drop sets on
the last set on each exercise or when I am feeling up
for it, use your own intuition.
Super sets are another tool to use during training
that you will see below in the workout program
provided. You simply perform one exercise directly
after another with no rest taken inbetween.
TRAINING
METHODS
Compound movements, such as bench press and
squat, should be looked at as strength training.
These movements should be done with a higher
weight and lower rep scheme, and include longer
rest times, recommended 2 to 3 minutes between
sets.
Accessory movements, such as lat pulldowns and
leg extensions, should be looked at as hypertrophy
training. These movements should be done with a
lower weight and higher rep scheme, and include
shorter rest times, recommended 1 to 2 minutes
between sets.
ABS, I normally would work abs every other daysimply do hanging leg raises at 4 sets of 15. Abs are
made in the kitchen although core strength is
important.
Progressive overload, aim to add weight weekly or
bi-weekly to your compound movements, allowing
you to gain strength and size slowly over time.
*THE LAST THING YOU WANT TO DO IS BE LAX IN
THE GYM, TRAIN HARD AND RESULTS WILL COME,
YOU CAN STILL GAIN SLIGHT MUSCLE IN A DEFICIT*
WORKOUT
PROGRAM
WORKOUT
PROGRAM
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TAG ME IN
YOUR
SUCCESS
WESTON STONE GARLAND
Weston Garland
@westongarland
@westonsgarland
westonstonegarland.com