RESULTS NOT EXCUSES VEGETARIAN TRANSFORMATION PROGRAM CONTENTS MY METHOLOGY CALORIES ARMS WORKOUT CHEST WORKOUT SHOULDERS WORKOUT LEGS WORKOUT BACK WORKOUT CARDIO NUTRITION DIFFERENT NUTRITION SOURCES MY METHOLOGY MY TRAINING METHODS ARE SIMPLE & EFFECTIVE. I DO BASIC LIFTS & WORK ON BUILDING STRENGTH & MIND MUSCLE CONNECTION. I PROMOTE A HIGH REPETITION STYLE OF WORKOUT BECAUSE I BELIEVE YOU LEAVE YOUR EGO BEHIND AND REALLY PUT THE MUSCLES TO WORK. I DO SLOW REPETITIONS SO EVERY REP HAS A 2-3 SECOND NEGATIVE AND THERE IS NO MOMENTUM USED ON PUSH OR PULL OF A MOVEMENT. THIS ENSURES TOTAL CONTROL AND ULTIMATE CONTRACTION FOR THE MUSCLES. WE WANT TO BE FEELING THE BURN AFTER EVERY SET & KNOW THAT WE ARE TARGETING THE MUSCLES CORRECTLY. WE WANT TO GET STRONGER BUT WE DONT WANT TO JUST BE CONSTANTLY CHASING NUMBERS, WE WANT TO REALLY MAKE OUR MUSCLES GROW & GET THAT PHYSIQUE YOUVE ALWAYS WANTED. I WILL ENPHASISE THAT YOU NEED TO GET YOUR NUTRITION ON LOCK TO GET THE BEST POSSIBLE RESULTS. WE DO NOT WANT ALL YOUR HARD WORK TO GO TO WASTE! THE TRAINING METHODS THAT I HAVE LAID OUT FOR YOU IS WHAT I PERSONALLY DO AND IT HAS WORKED AMAZING FOR ME. THIS IS 10 YEARS OF TRIAL & ERROR OF DIFFERENT STYLES OF TRAINING BEEN PUT INTO THIS PLAN. IM GIVING YOU ALL THE SAUCE TO GET NOT ONLY AN INCREDIBLE PHYSIQUE BUT TO PUT YOU IN A PLACE WHERE YOU KNOW WHAT TO EAT CORRECTLY TO DO THIS FOR THE REST OF YOUR LIFE. TRAINING IS FOR LIFE & LONGEVITY NOT A CRASH COURSE. IN THE FUTURE, IF THERE ARE CERTAIN EXERCISES WHICH WORK BETTER FOR YOU I ADVISE YOU TO SWAP THEM IN. EVERYBODYS BODY IS DIFFERENT AND ONLY YOU KNOW YOURS BEST. FOR EXAMPLE FOR ME ON ARMS I DO NOT FIND A REVERSE CURL EFFECTIVE SO I DO HAMMER CURLS AND I FEEL A CRAZY BURN. SO WITH THAT SAID MY PLAN IS A BRILLIANT PLACE TO START BUT AS YOU ADVANCE & LEARN HOW YOUR BODY REACTS MORE YOU CAN ADAPT LITTLE BITS OF TRAINING TO SUIT YOU BEST. CALORIES SO BEFORE WE GET ONTO FOOD, WE NEED TO WORK OUT HOW MANY CALORIES YOU NEED TO LOSE WEIGHT. THERE ARE MANY CALORIE COUNTERS OUT THERE THIS IS THE ONE I USED. HTTPS://WWW.CALCULATOR.NET/CALORIECALCULATOR.HTML YOU ADD YOUR DETAILS MEANING YOUR HEIGHT, WEIGHT, AGE & ACTIVITY LEVEL. THIS WILL GIVE YOU BASE CALORIES TO MAINTAIN & LOSE WEIGHT. THERE IS ALSO CALORIES FOR A MORE AGGRESIVE WEIGHT LOSS BUT I DO NOT RECCOMEND THIS AS IT GETS EXTREMELY DIFFICULT & YOU WANT TO BE ABLE TO DO THIS FOR A LONG PERIOD OF TIME TO GET THE BEST RESULTS. ONE OF THE MAIN REASONS SO MANY PEOPLE FAIL INCLUDING MYSELF WHEN I WAS YOUNGER IS MAKING THE DIET SO HARD FOR YOURSELF THAT YOUR HUNGER OVERTAKES ANY SIGNIFCANT RESULTS & YOU DONT WANT THIS. ITS TIME FOR YOU TO GET SHREDDED AND GET THAT PHYSIQUE YOU HAVE ALWAYS WANTED! ANOTHER PEICE OF ADVICE I WOULD GIVE IS THAT IF YOU FORGET WHAT YOU EAT DOWNLOAD YOURSELF AN APP LIKE MY FITNESS PAL, ITS FREE & YOU CAN TRACK WHAT YOU HAVE HAD THROUGHOUT THE DAY. IT EVEN LETS YOU SCAN ITEMS SO IT CANT GET MUCH EASIER THAN THAT. WERE GOING TO AIM FOR 1G OF PROTEIN PER 1LBS OF BODYWEIGHT OF YOUR GOAL WEIGHT. YOU WANT TO MAKE SURE YOURE HITTING THIS SO DURING THIS CUTTING PHASE YOU DO NOT LOSE MUSCLE & MAINTAIN AS MUCH AS POSSIBLE AND EVEN GROW IF POSSIBLE. I NORMALLY EAT A MODERATE AMOUNT OF CARBS AND LOW FAT BUT YOU MAY HAVE TO PLAY WITH THE AMOUNT THE WORKS BEST FOR YOUR BODY. I WOULD TRY AND HAVE BALANCED MEALS, 40/40/20 IS WHAT I GO FOR FOR PROTEIN, CARBS & FATS. THIS IS A ROUGH GUIDELINE YOU DONT NEED TO BE EXACT TO THE T. CHEST WORKOUT FLAT DUMBELL PRESS - 4 SETS 8-15 REPS MACHINE FLY'S - 4 SETS 8-15 REPS INCLINE BENCH PRESS - 4 SETS 8-15 REPS TRICEP DIPS - 4 SETS TO FAILURE Remember 2-3 second negative on each rep SHOULDERS WORKOUT DUMBELL PRESS - 4 SETS 8-15 REPS SIDE LATERAL RAISES - 4 SETS 8-15 REPS REAR DUMBELL FLYS- 4 SETS 8-15 REPS SHRUGS - 4 SETS 8-15 REPS Top tip for shoulders, imitate machine movement if using dumbells to get the best contraction BACK WORKOUT BARBELL ROWS - 4 SETS 8-15 REPS CLOSE GRIP LAT PULLDOWN - 4 SETS 8-15 REPS DUMBELL ROWS - 4 SETS 8-15 REPS DUMBELL PULLOVER - 4 SETS 8-15 REPS Top tip for back is pull with the elbows, if you focus on your back and pull with the elbows you'll take the pressure off the arms and feel a better connection ARMS WORKOUT BARBELL CURLS - 4 SETS 8-15 REPS SKULLCRUSHERS - 4 SETS 8-15 REPS PREACHER CURLS - 4 SETS 8-15 REPS TRICEP PUSHDOWN - 4 SETS 8-15 REPS Arms is always about getting the best contraction under control. Negatives are a must! LEGS WORKOUT LEG PRESS - 4 SETS 12-20 REPS SQUATS - 4 SETS 12-20 REPS HAMSTRING CURL - 4 SETS 12-20 REPS CALF RAISES - 4 SETS 12-20 REPS Really push yourself on legs if you're trying to get lean. Stronger legs will also result in bigger lifts for other body parts trust me! CARDIO I HAVE ALWAYS HATED CARDIO WHEN I STARTED AS I FOUND IT SO BORING. BUT IF YOU CAN FIND WAYS TO INCORPORATE IT IN FUN FOR EXAMPLE PLAYING SPORTS OR BOXING ECT, IT DOESNT FEEL LIKE CARDIO SO THIS IS A GREAT WAY TO INCORPORATE IT INTO YOUR LIFESTYLE. IF YOU DONT PLAY SPORTS HOWEVER LIKE ME NOW, I LIKE TO DO A STEADY 20 MINS ON THE TREADMILL OR BIKE. YOU CAN EVEN JUST GO FOR A WALK OUTSIDE IT DOESNT REALLY MAKE A DIFFERENCE, YOU WANT TO GET THAT HEART PUMPING AND BURN A FEW CALORIES TO MAKE GETTING LEAN THAT MUCH FASTER. I PREFER TO DO IT AFTER MY WORKOUT SO I CAN GIVE MY FULL STRENGTH DURING MY WEIGHT TRAINING SESSION. BUT YOU CAN DO IT WHENEVER YOU LIKE. ONE PIECE OF ADVICE I WOULD GIVE IS THAT YOU SHOULDNT JUST SEE CARDIO AS A WAY OF LOSING WEIGHT. YOU SHOULD DO THIS YEAR ROUND AS ITS GOING TO KEEP YOUR HEART HEALTHY AND IN TURN KEEP YOU FEELING BETTER & IMPROVE YOUR GAINS TOO. THIS IS SOMETHING I WISH I KEPT IN MY MINDSET WHEN I STARTED GYM. NUTRITION SO ON THE NEXT PAGE IS A SCREENSHOT FROM MY FITNESSPAL, THIS IS A TYPICAL DAY ON A CALORIE DEFICIT FOR ME. I AM A VEGETARIAN SO MY DIET MAY SLIGHTLY VARY FROM YOUR TYPICAL BODYBUILDING DIET, BUT I LEARNT MAJORITY OF MY DIET FROM MEAT EATING BODYBUILDERS & SWAPPED IN SUITABLE OPTIONS FOR ME. SO I WILL ADD OTHER VARIANTS IN THE NEXT PAGES AS SUBSTITUTES SO YOU HAVE A VARIATION. THEY KEY IS TO GIVE YOURSELF OPTIONS SO THAT YOU DO NOT GET BORED AND GIVE UP. THERE IS NO ONE RIGHT WAY TO EAT, ITS ALL DOWN TO PREFERANCE. THE KEY HERE IS TO FIND THE FOODS YOU LIKE AND FIGURE OUT HOW TO FIT THEM IN YOUR MACROS IT DOES NOT HAVE TO BE BLAND RICE & PROTEIN WITH VEGGIES ALL DAY. TOOK ME A LONG TIME TO FIGURE THIS OUT! I GAVE UP COUNTLESS TIMES WHEN LEANING OUT BECAUSE IT WAS MAKING ME UNHAPPY. NOW I FOLLOW A DIET THAT I ENJOY AND STILL MAKE PROGRESS EVEN WHEN IN A DEFICIT. IT DOESNT NEED TO BE BLAND RICE & PROTEIN! FINAL TIP - ALWAYS CHOOSES FOODS THAT DIGEST WELL FOR YOU! MAKES A HUGE DIFFERENCE IN YOUR GUT & HOW YOU FEEL DAILY. NUTRITION MACROS DIFFERENT NUTRITION SOURCES SO AS YOU CAN SEE I HIT MY MACROS WITH ROUGHLY 2200 CALORIES. THIS WILL ENABLE ME TO LOSE WEIGHT SLOWLY & KEEP THE MOST AMOUNT OF MUSCLE. BELOW IM GOING TO LIST SOME DIFFERENT FOOD OPTIONS TO UTILISE IN YOUR DIET SO THAT YOU HAVE VARIETY. THIS IS A LIFESTYLE NOT A CRASH DIET. SO IM TRYING TO GIVE YOU AS MUCH HELP AS POSSIBLE. THESE ARE JUST SOME FOOD IDEAS, BUT DONT BE AFRAID TO LOOK FOR ALTERNATIVES ONCE YOU HAVE GOT YOURSELF IN A CONSISTENT DIET. ITS ALL ABOUT LEARNING HOW TO FIT THESE FOODS INTO YOUR CALORIC NEEDS DEPENDING ON YOUR GOALS! PROTEIN: (GRAMS OF PROTEIN PER 100G) - QUORN VEGAN CHICKEN PIECES: PROTEIN 15G & KCAL 94 - MEAT FREE MINCE : PROTEIN 22G & KCAL 192 - TOFU: PROTEIN 12.6G & KCAL 118 - SOYA CHUNKS: PROTEIN 50G & KCAL 345 - FAT FREE GREEK YOGHURT: PROTEIN 7.3G & KCAL 55 - APETINA PANEER: PROTEIN 22G & KCAL 174 - 30% LOWER FAT HALLOUMI: PROTEIN 25G & KCAL 260 - WHEY PROTEIN: DEPENDANT ON CHOICE USUALLY 2025G PRPOTEIN KCAL 100 AS YOU CAN SEE THERE ARE MANY OPTIONS. YOU CAN HAVE THESE AS STIR FRYS WITH VEGETABLES OR AS CURRYS. I DO NOT COUNT CALORIES FROM VEGETABLES WE WANT ALL THE MICRONUTRIENTS. WHAT I WILL SAY IT BE WARY OF CONDIMENTS & SAUCES YOU USE TO FLAVOUR FOODS. ALWAYS CHECK THE BACK OF CONTAINERS & TAKE THESE CALORIES INTO CONSIDERATION. I ADVISE GETTING DIFFERENT SEASONINGS TO FLAVOUR YOUR FOOD. REMEMBER WE HAVE A PROTEIN GOAL DAILY SO I ALWAYS ADVISE PUTTING PROTEIN AT THE FOREFRONT OF YOUR MEAL, IF YOU TRY TO HIT 30-40G A MEAL YOU WILL EASILY HIT YOUR GOAL, THIS IS WHAT I AIM FOR. DIFFERENT NUTRITION SOURCES FOR CARBS & FATS I DO NOT TRACK THE AMOUNT AS IN HOW MANY FATS OR CABRS IN THE DAY. I JUST TRACK TOTAL CALORIES, THIS IS SUFFICIENT FOR ME & I DONT SEE ME LACKING ENERGY OR FEELING SUPER HUNGRY. JUST A BALANCED AMOUNT OF BOTH IS ENOUGH. YOU CAN MIX & MATCH FOODS AS YOU PLEASE & FLAVOUR TO YOUR TASTE. IT ALL ABOUT CREATING A DIET THAT YOU CAN SUSTAIN. YOU WILL FIND THAT SOME FOODS HAVE GREAT MACROS SO YOU DONT NEED TO OVERLOAD ON OTHER FOODS. FOR EXAMPLE, THE BAGELS I HAVE HAVE 9.1G PROTEIN PER BAGEL. SO HAVING THIS KIND OF FOOD IN YOUR DIET MAKES IT ALOT EASIER TO HIT YOUR OVERALL GOALS. THIS IS THE KIND OF MACRO FRIENDLY FOODS YOU WANT TO USE TO MAKE IT EASY & SUSTAINABLE. AND THE MAIN THING TASTY TOO! CARBS: (CALORIES) - NEW YORK BAKERY CO THE ORIGINAL PLAIN BAGELS: KCAL 232 PER BAGEL - TILDA PURE BASMATI RICE: KCAL 351 FOR 100G UNCOOKED - ASDA WHITE WRAPS: KCAL 173 PER WRAP - SWEET POTATOES: KCAL 95 PER 100G - WHITE POTATOES: KCAL 77 PER 100G - QUAKER ROLLED OATS: KCAL 150 PER 40G - REDUCED SUGAR & SALT BAKED BEANS: KCAL 149 PER 1/2 TIN FATS: (CALORIES) - ASDA OLIVE OIL: KCAL 123 PER 15 ML - ASDA SMOOTH PEANUT BUTTER: KCAL 92 PER 15G - AVOCADO: KCAL 197 PER 100G SUMMARY SO IVE GIVE YOU THE BASICS OF WHAT I DO FOR MY TRAINING & MY DIET. NOW ALL THATS LEFT IS FOR YOUR TO SMASH IT & BE CONSISTENT. ITS TIME TO HOLD YOURSELF ACCOUNTABLE & SEE WHERE YOU NEED TO IMPROVE. YOU MAY HAVE YOUR TRAINING ON POINT BUT THE DIET WAS LACKING, THAT WAS THE ISSUE FOR ME! WE CAN ALL IMPROVE SOMEWHERE. WE ALL HAVE TO START SOMEWHERE IF YOU ARE JUST STARTING OUT TRAINING AND THIS IS ALOT OF VOLUME FOR YOU, START BY DOING HALF THE AMOUNT AND WORK YOUR WAY UP. THIS IS A MARATHON NOT A SPRINT. WE WANT TO MAKE THIS A PART OF YOUR LIFESTYLE. IF YOU FOLLOW THE GUIDELINES I HAVE GIVEN I CAN GUARANTEE YOU WILL GET THE PHYSIQUE YOUVE ALWAYS DREAMED OF. IF YOU NEED ANY ADDITIONAL GUIDANCE DONT BE AFRAID TO REACH OUT, DROP US A DM ON INSTAGRAM OR EMAIL.