adigillespie.com
01
FIND ME ON
I N S TA G R A M
TWITTER
YOUTUBE
@ adigill90
@adI_gillespie
adi gillespie
02
INTRODUCTION
Firstly I would like to thank you all for purchasing my book, my aim is
to give you all an insight into my training and diet regime in the hope
that you can take something from it and implement it into your own
lifestyle. Everything inside is based on my own tried and tested methods,
experience as a personal trainer and my background playing sports at
high level. Let this book guide you to make sustainable, life long changes
towards health, fitness & achieving your ideal physique. This approach will
not work for everyone, having said that, I believe that there is something
in this book for all experience levels. All I ask is if you are going to
undertake the programmes in this book, give it everything you’ve got, this
won’t be easy.
Be patient, grow daily & enjoy the process.
03
DISCLAIMER
Always consult your physician or health care professional before performing
any exercise or making any changes to your current diet. By using the
program outlined in this book, you agree you are doing so at your own
risk and the author shall not be held accountable for any physical injury or
any health related issues. This book is not intended as a substitute for the
medical advice of physicians. The reader should regularly consult a physician
in matters relating to his/her health and particularly with respect to any
symptoms that may require diagnosis or medical attention.
No parts of this publication may be reproduced in any way. It is strictly
prohibited to:
- Lend
- Sell
- Share online
- Copy
04
CONTENTS
01
TRAINING OBJECTIVES
08
02
TRAINING SPLIT
09-11
03
STRUCTURE OF WORKOUTS
12-15
04
TRAINING PROGRAM
16-44
05
DIET INTRO
45-48
05
06
D I E T F O R FAT L O S S
49-51
07
DIET FOR MUSCLE BUILDING
52-53
08
PERI-WORKOUT NUTRITION
54-55
09
SAMPLE DIET
56-59
10
A L T E R N AT I V E F O O D L I S T
60-61
06
01
TRAINING OBJECTIVES
My style of training has never just been geared
towards one objective, which for most people is
usually the way they look. Although body composition
has had a huge impact on how I periodise my training,
staying athletic, healthy and physically fit is just as
important.
The goal: to become a machine all round.
The main objectives of this programme are to:
- Increase overall fitness
- Decrease body fat percentage (With appropriate diet)
- Add or maintain lean muscle (With appropriate diet)
- Improve athleticism
I believe that all of the objectives above can and will be achieved with this
type of program. To maximise the results from this program you must give
every aspect of the training, diet, rest & recovery your 100% attention.
As I’ve mentioned before, this programme is not tailored to you as an
individual, therefore you must monitor your own progress, re-evaluate
and make adjustments where needed. This is about you taking your own
fitness and health into your own hands and using this as a guide to better
your own training.
Listen to your body.
08
02
TRAINING SPLIT
DAY 01
DAY 02
DAY 03
DAY 04
DAY 05
LEGS
PUSH
PULL
METCON
REST
The training split I’ve put together lasts over 5 days with one of the days
being rest. Day 6 of the week will simply be the programme starting over
again but the second round of workouts. The aim of this split is to hit
muscle groups often enough for them to grow but allowing just enough
time to rest and recover. Training 6 days a week may not be sustainable
for everyone long term due external stresses like work and family
commitments etc., with that in mind do not run yourself into the ground
trying to keep up with a programme that realistically isn’t right for you. If
you fall in this bracket and are unsure how to tailor this programme to
suit yourself, please seek guidance from a fitness professional.
This programme is designed around only going to the gym for 1 session
a day, i.e. no additional morning cardio, how I do that will become more
apparent in the next chapter. If you feel you’re not getting leaner and are
tempted to add in additional cardio I would suggest taking a look at your
diet before anything else.
09
DELOAD WEEK
DAY 01
DAY 02
DAY 03
DAY 04
DAY 05
LEGS
PUSH
PULL
LIGHT
CARDIO
REST
Once all 6 workouts from each muscle group have been completed
it is then time to take a deload week. This is essential for reducing
accumulated fatigue which can in turn cause a training plateau and run
the risk of injury. Think of it as recharging your batteries which will allow
for improved performance post deload week.
There will be no HIIT over the 5 days and both volume and intensity will
be reduced. Choose any of the workouts in the book for each relevant
muscle group of that week and reduce each exercise by 1 set and reduce
load by 20%.
The light cardio day is exactly what it says on the tin, 30mins of low
intensity cardio of your choice. This could be the cross trainer, hill walk,
swim, bike etc.
10
HERE
IS AN EXAMPLE OF A DELOAD WEEK WORKOUT:
BARBELL
F RO N T S Q U AT
3X6
(Usual weight: 100kg, deload weight: 80kg)
SMITH
M AC H I N E STAT I O N A RY LU N G E S
2X8
EACH LEG
(Usual weight: 50kg, deload weight: 40kg)
LEG
PRESS
3X12
(Usual weight: 100kg, deload weight: 80kg)
PISTOL
S Q U AT S
(SUPERSET
BOX
WITH
2X8 EACH
LEG
)
2X10
Just volume reduced as both exercises are bodyweight.
JUMPS
11
03
STRUCTURE OF WORKOUTS
The workouts are structured to incorporate more
than one component of fitness into a single session.
The training methods used will include strength training,
hypertrophy, HIIT, muscular endurance and metabolic
conditioning.
STRENGTH
Each workout will start with our strength aspect of the
session and will more often than not be a compound
movement. This is where we are looking to improve overall
strength and function of our CNS. Improvements in both of
these areas will allow us to lift heavier for longer. There will
be a maximum of 6 reps with a minimum of 3 minutes rest
between sets.
HYPERTROPHY
The middle portion of the workout is still strength training but
working towards muscle hypertrophy (Muscle growth). Repetitions
are increased and rest periods are shortened but by no means does
this mean you go light on the weight. If you need to then use Intra-set
rest which means you rack the weight for a minimum of 5seconds
to allow for partial recovery of the muscle then carry out the rest of
your set.
Rest for 90 seconds, unless stated.
12
HIIT
For both the legs and pull sessions there will be 10 minutes of hell
in the form of High Intensity Interval Training. HIIT has been proven
to burn fat for up to 48hrs after. This is time efficient and beneficial
for both body composition and cardiovascular fitness. You must
give each interval maximal effort for this to work, Intervals will be
anywhere between 15secs & 30secs. 10 minutes of work, that’s it!
METCON
These are tough. Put together to torch fat, improve functional
fitness and keep your training interesting! These sessions should
last a maximum of 25-30 mins with some additional abdominal
work to finish.
13
BELOW
IS AN EXAMPLE WORKOUT SO YOU CAN IDENTIFY THE
TRAINING METHODS USED
BARBELL
F RO N T S Q U AT
BULGARIAN
S E AT E D
SMITH
4X6
3X8
S P L I T S Q U AT
HAMSTRING CURLS
EACH LEG
4X12
M AC H I N E E X P LO S I V E S Q U AT
(SUPERSET
SMITH
:
WITH
4X8
)
MACHINE CALF RAISE
DEADMILLS (THIS
4X15
IS WHEN THE TREADMILL IS
C O M P L E T E LY S TAT I O N A RY
,
HOLD ONTO THE BAR IN FRONT
AND PUSH LIKE ITS A PROWLER)
10X15SECS (45
SECS REST
) - T OTA L
STRENGTH
HYPERTROPHY
HIIT
14
TIME
10MINS.
04
TRAINING PROGRAM
There are 6 workouts for each of the muscle groups, work
your way through from one to six, then carry out a deload
week. On completion of your deload week this would then
be the perfect time to evaluate the previous cycle and see
what is and isn’t working for you then make adjustments
where needed.
Exercises can be substituted for similar exercises if your gym
doesn’t have that piece of equipment. If you’re ensure on how
an exercise is performed, first Google it, if that fails then speak
with a fitness professional.
Lets get into it.
16
LEGS
one
BARBELL
SUMO
DEADLIFT 3X8
BARBELL
LEG
(Go heavy, 3mins+ rest)
(90 secs rest)
LUNGES 3X8 EACH LEG
CURL 8X8
CALF
(90 secs rest)
(45 secs rest)
RAISE ON LEG PRESS MACHINE 3X10
W AT T B I K E
(45
B AC K S Q U AT 5X5
SPRINTS (AIM
SECS REST)
- T OTA L
FOR
TIME
5 0 0 WAT T S +
10
MINS
17
.
(90 secs rest)
P E R I N T E RVA L )
10X15SECS
LEGS
TWO
BARBELL
F RO N T S Q U AT 5X5
BARBELL
STIFF LEG DEADLIFT 3X12
LEG
PRESS 4X10
(SUPERSET
WITH)
EXT 8X8
SMITH
(90 secs rest)
(90 secs rest)
B W S Q U AT S 4X20
LEG
(Go heavy, 3mins+ rest)
(90 secs rest)
(45 secs rest)
MACHINE CALF RAISE 3X20
(90 secs rest)
D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME
10MINS.
18
LEGS
three
BARBELL
B AC K S Q U AT 5X5
BULGARIAN
S E AT E D
SMITH
each leg, (90secs rest)
(90 secs rest)
M AC H I N E E X P LO S I V E S Q U AT 4X8
WITH
)
MACHINE CALF RAISE 4X20
W AT T B I K E
(45
S P L I T S Q U AT 3X8
HAMSTRING CURLS 4X12
(SUPERSET
SMITH
(Go heavy, 3mins+ rest)
SPRINTS (AIM
SECS REST)
- T OTA L
FOR
TIME
(90secs rest)
5 0 0 WAT T S +
10
MINS
19
.
P E R I N T E RVA L )
10X15SECS
LEGS
four
BARBELL
SMITH
LEG
F RO N T S Q U AT 4X6
M AC H I N E STAT I O N A RY LU N G E S 3X8
PRESS 4X12
PISTOL
each leg (90 secs rest)
(90 secs rest)
S Q U AT S 4X8 EACH LEG
(SUPERSET
BOX
(Go heavy, 3mins+ rest)
WITH)
JUMPS 4X10
(90 secs rest)
D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME
10MINS.
20
LEGS
five
BARBELL
B AC K S Q U AT 5X5
(Go heavy, 3mins+ rest)
D E A D L I F T 3 X 8 (90 secs rest)
LEG
EXTENSION 8X8
LEG
PRESS 8X8
CALF
(45 secs rest)
RAISE ON LEG PRESS MACHINE 4X20
W AT T B I K E
(45
(45secs rest)
SPRINTS (AIM
SECS REST)
- T OTA L
FOR
TIME
5 0 0 WAT T S +
10
MINS
21
.
(90 secs rest)
P E R I N T E RVA L )
10X15SECS
LEGS
six
BARBELL
F RO N T S Q U AT 4X6
BULGARIAN
HACK
S P L I T S Q U AT 3X8 EACH LEG
S Q U AT 4X10
JUMPING
(Go heavy, 3mins+ rest)
(90 secs rest)
(90 secs rest)
A LT E R N AT E L U N G E S 3X20 EACH LEG
(SUPERSET)
BOX
JUMPS 3X10
(90 secs rest)
D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME
10MINS.
22
PUSH
ONE
B E N C H P R E S S 5 X 5 (Go heavy, 3mins+ rest)
DB
SHOULDER PRESS 3X10
INCLINE
(90 secs rest)
BENCH PRESS 3X12
(SUPERSET)
D B L AT E R A L
ARNOLD
RAISE 3X12
(90 secs rest)
PRESS 3X12
(SUPERSET)
DB
C H E S T F LY 3X12
(90 secs rest)
EZ BAR SKULL CRUSHER 4X12
CABLE
(90 secs rest)
ROPE PUSH DOWN 8X8
23
(30secs rest)
PUSH
two
BARBELL
PUSH PRESS 5X5
INCLINE DB
BEHIND
CHEST PRESS 3X10
(90 secs rest)
THE HEAD BARBELL SHOULDER PRESS 3X10
(SUPERSET
HAMMER
PEC
(Go heavy, 3mins+ rest)
WITH)
STRENGTH CHEST PRESS 3X10
DEC 3X12
(SUPERSET
WITH)
P L AT E
FRONT RAISE 3X12
CLOSE
GRIP BENCH PRESS 4X12
(SUPERSET
DIAMOND
WITH
(90 secs rest)
)
PUSH UPS 4X12
(90 secs rest)
24
(90 secs rest)
PUSH
THREE
B E N C H P R E S S 5 X 5 (3min rest)
SMITH
DB
M AC H I N E S E AT E D S H O U L D E R P R E S S 3X12
DECLINE PRESS 3X10
(SUPERSET
DB
WITH
)
S E AT E D L AT E R A L R A I S E 3X10
H A N D STA N D
(SUPERSET
CABLE
SINGLE
(90 secs rest)
PUSH UP 3X8
WITH
)
F LYS 3X12
(90 secs rest)
ARM SKULL CRUSHERS 4X12
BODYWEIGHT
DIPS 100 REPS
(90 secs rest)
(as many sets as it takes)
25
(90 secs rest)
PUSH
FOUR
BARBELL
SHOULDER PRESS 4X6
WEIGHTED
DB
(90 secs rest)
SHOULDER PRESS 3X10
(SUPERSET
INCLINE
DECLINE
CABLE
WITH
BENCH
)
DB
F LY 3X10
WITH
)
L AT E R A L R A I S E 3X10 E AC H A R M .
BAR SKULL CRUSHER 3X12
CABLE
(90 secs rest)
C A B L E F LY 3X15
(SUPERSET
EZ
DIPS 4X12
(Go heavy, 3mins+ rest)
ROPE PUSH DOWN 8X8
26
(90 secs rest)
(45 secs rest)
(90 secs rest)
PUSH
five
BENCH
DB
PRESS 5X5
(Go heavy, 3mins+ rest)
SHOULDER PRESS 3X10
MACHINE
(SUPERSET
MACHINE
P L AT E
SINGLE
CHEST PRESS 3X12
WITH
)
SHOULDER PRESS 3X12
(90 secs rest)
FRONT RAISE 3X15
(SUPERSET
SVEND
(90 secs rest)
WITH
)
PRESS 3X15
(90 secs rest)
ARM SKULL CRUSHERS 4X12
BODYWEIGHT
DIPS 100 REPS
(90 secs rest)
(as many sets as it takes)
27
PUSH
six
BARBELL
PUSH PRESS 5X5
(Go heavy, 3mins+ rest)
INCLINE
BENCH PRESS 3X10
ARNOLD
PRESS 3X12,
(90 secs rest)
(SUPERSET)
DB
PEC
F LY 3X12
DEC 3X12
(SUPERSET
DB
(90 secs rest)
WITH
)
L AT E R A L R A I S E 3X10 E AC H A R M .
CLOSE
GRIP BENCH PRESS 4X15
(SUPERSET
DIAMOND
WITH
)
PUSH UPS 4X15
(90 secs rest)
28
(90 secs rest)
PULL
one
T- B A R
L AT
ROW 4X6
(3MIN
REST
)
PULL DOWN 3X10
(SUPERSET)
REAR
D E LT F LY 3X10
BARBELL
ROW 4X8
(SUPERSET
WITH
UNDERHAND
STRAIGHT
UP &
)
GRIP
BARBELL
ROW 4X8
BAR CURL 3X12
DOWN RACK DUMBBELLS 5X8REPS
each arm on each weight,
(Increase weight 5 times, no rest between sets) START LIGHT!
ROW SPRINTS
5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.
30
31
PULL
two
WEIGHTED
BARBELL
S E AT E D
DB
SHRUGS 3X12
ROW 8X8
(Go heavy, 3mins+ rest)
(90 secs rest)
(45 secs rest)
R E A R D E LT F LY 3X10
(SUPERSET
SMITH
DB
PULL UPS 4X6
WITH
)
MACHINE BODY ROW 3X25
(90 secs rest)
HAMMER CURL 3X10 EACH ARM
STRAIGHT
BAR CABLE CURL 8X8
(90 secs rest)
(45secs rest)
T A B ATA ROW - 2 R O U N D S
ROW 8X20SECS, 10 SECS REST. REST 2MIN
31
BETWEEN SETS
PULL
three
T- B A R
WIDE
4X6
ROW
GRIP
(SUPERSET
L AT
WITH
UNDERHAND
S N ATC H
G R I P L AT P U L L D OW N
10,10,10
10,10,10
WITH)
ROW
PREACHER
10,10,10
)
GRIP HIGH PULL
(SUPERSET
BARBELL
PULL DOWN
10,10,10
CURL
3X12
U P & D O W N R A C K D U M B B E L L S 5 X 8 R E P S each arm on each weight,
(Increase weight 5 times, no rest between sets) START LIGHT!
ROW SPRINTS
30
SECS SPRINT
/ 30 secs rest - T O T A L
32
TIME
10
MINUTES.
PULL
four
P E N D L AY
WIDE
ROW 4X6
ARM STRICT PULL UPS 3X12
(SUPERSET
STRAIGHT
S E AT E D
WITH
)
ARM PULL DOWN 3X12
WITH
)
R E A R D E LT F LY 3X10
STRAIGHT
INCLINE
(90 secs rest)
ROW 3X10
(SUPERSET
DB
(Go heavy, 3mins+ rest)
(90 secs rest)
BAR CURL 3X12
(90 secs rest)
BENCH DUMBBELL CURLS 8X8
(45 secs rest)
ROW SPRINTS
5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.
33
PULL
five
WEIGHTED
BARBELL
PULL UPS 4X6
ROW 4X8
(SUPERSET
WITH
UNDERHAND
WIDE
GRIP
BARBELL
ROW4X8
(90 secs rest)
PULL DOWN 3X10
WITH)
UNDERHAND
PREACHER
)
GRIP
L AT
(SUPERSET
DB
(Go heavy, 3mins+ rest)
G R I P L AT P U L L D OW N 3X10
CURL 3X12
(90 secs rest)
(90 secs rest)
A LT E R N AT I N G C U R L 3X8
EACH
ARM.
T A B ATA ROW - 2 R O U N D S
ROW 8X20SECS, 10 SECS REST. REST 2MIN
34
(90 secs rest)
BETWEEN SETS
PULL
six
T- B A R
ROW 4X6
S E AT E D
ROW 3X10
(SUPERSET
REAR
D E LT
BARBELL
WITH
DB
)
F LY 3X10
WITH
)
HIGH PULL 3X12
HAMMER
(90 secs rest)
SHRUGS 3X12
(SUPERSET
DB
(Go heavy, 3mins+ rest)
CURL 3X10
STRAIGHT
(90 secs rest)
Each arm (90 secs rest)
BAR CURLS 3X21’S
(7x low,7x high, 7x full range of motion)
ROW SPRINTS
5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.
35
METCON
ONE
4
RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.
BOX
KB
JUMPS
SWINGS
SKIPPING
PUSH
UPS
ABS
4
ROUNDS OF
CRUNCHES 20,
:
BICYCLES
20,
HALF SITS
20,
38
LEG RAISES
20,
P L AT E T W I ST S
2O.
METCON
two
3
RO U N D S TOTA L
400M
- minimum rest
RUN
50
S Q U AT S
40
PUSH UPS
30
JUMPING LUNGES
20
PULL UPS
10
BURPEES
ABS
EXERCISES
CABLE
BALL PULL IN
ROPE CRUNCHES
(SUPERSET
HANGING
WITH
3X15
3X15
)
KNEE RAISES
3X15
39
METCON
three
5
RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.
ROWING
MACHINE
WALKING
PUSH
LUNGES
UPS
SKIPPING
ABS
WEIGHTED
ROMAN
TRX
3X15
C H A I R O B L I Q U E T W I ST S O R P L AT E T W I ST S
AB CRUNCHES
(SUPERSET
TRX
CRUNCH MACHINE
WITH
3X20
)
M O U N TA I N C L I M B E R S
3X20
40
3X20
METCON
four
10-9-8-7-6-5-4-3-2-1 REPS
Perform 10 reps on each exercise, then move on to 9, then 8..... all the way down
to 1.
BARBELL
THRUSTER
DIPS
S N ATC H
GRIP HIGH PULL
ABS
LEG
RAISES
CABLE
3X20
ROPE CRUNCHES
(SUPERSET
M O U N TA I N
WITH
4X20
)
CLIMBERS
4X40
41
METCON
five
8
RO U N D S TOTA L
8 PULL
UPS
8
CRUNCHES
8
KB SWINGS
8
HANGING LEG RAISES
8
BOX JUMPS
8
V SITS
8
RING DIPS
8 KB
S N ATC H
ABS
WEIGHTED
ROMAN
CRUNCH MACHINE
4X15
C H A I R O B L I Q U E T W I ST S O R P L AT E T W I ST S
42
4X20
METCON
six
5
RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.
MEDICINE
HIGH
BALL SLAM
KNEES ON SPOT
B AT T L E
ROWING
ROPES
MACHINE
ABS
TRX
CRUNCHES
3X15
TRX
M O U N TA I N C L I M B E R S
TRX
OBLIQUE CRUNCHES
3X20
3X20
43
05
DIET INTRO
In order to be healthier, preform better and achieve the body you
want, the right nutrition plan needs to compliment your training regime.
Unfortunately there isn’t a generic diet that is going to work for everyone
as there are too many individual variables to take into account but let this
book guide you to consistently make better food choices which you can
maintain for the rest of your life.
45
I’ve listed some nutrition basics/tips
below that if implemented in your
diet I have no doubt will improve
health & body composition.
Lets take a look:
01
Eat REAL foods. Foods found in its most natural state i.e. whole,
unprocessed and unrefined.
02
Get enough sleep. The amount we need will vary for each individual
but aim for a minimum of 8hrs a night. Adequate sleep is essential for
recovery, performance, health & growth.
03
Drink plenty of water.
04
Preparation is key. Ensure good quality food
Is at the ready and in your cupboards.
05
Eat more whole food protein. Include in every main meal for both fat loss
and muscle building.
46
06
11
Be aware that alcohol binges will
have an effect on recovery.
Get used to reading food labels,
paying particular attention additives,
high sugar and salt content.
07
12
Ditch high sugar drinks, this includes
most fruit juices.
If having a cheat meal make sure its
only once a week & on a training day
(preferably post workout)
08
13
Eat a variety of different colour fruit
and vegetables. This will ensure a
wide variety of Phytochemicals (good
stuff) are ingested.
Get yourself a healthy cookbook.
09
14
No food is off limits, everything
in moderation. This will increase
adherence to your nutrition plan and
your body composition is not going
to be affected by small deviations in
your diet.
Eat a wide variety of foods and rotate
your meal plans to ensure you’re not
deficient in any micro-nutrients.
10
15
Try and stick to a 90/10% rule
throughout the week. Meaning 90%
of your weekly food is considered
clean.
Enjoy your food. There will be times
when you have to consume cold
chicken,rice & broccoli but where
possible get experimental with the
foods you make.
47
06
D I E T F O R FAT L O S S
Our eating habits can have an impact on our body composition in the
following ways, eating to maintain, eating for fat loss and eating to build
muscle. All three outcomes can be achieved through purposeful periods
of dieting towards that goal.
To burn fat you must be in a caloric deficit, meaning you’ve burned more
calories than consumed that day.
This can be done in the following ways:
1) Reduce calories
2) Increase output
3) Or reduce calories whilst increasing output.
Restricting calories drastically will only lead to muscle loss & very quickly
hitting a brick wall. Just increasing output can be done but may give you
too much work to do. The favoured method is to very slightly reduce
calories whilst increasing output, this will be more effective at reducing
body fat whilst maintaining as much muscle as possible.
49
This can either be achieved by eating intuitively, listening to your body and
monitoring progress ( this will require you to know what you roughly eat
to maintain weight) or eating based on BMR + activity level calculations
using an online calculator and decreasing calories slowly, allowing your
body time to adjust to the new caloric intake before moving on. Both
methods will give results but you need to find what best suits you and
your lifestyle.
I strongly recommend that before looking to restrict any calories, just
making better food choices like the tips outlined in this book would be a
good starting point.
It is important that you measure your weight routinely to see if you’re
gaining or losing weight and make a comparison with how you’re looking
in the mirror.
The goal:
To be healthy, preform well but have just enough of a deficit to reduce
body fat whilst maximising muscle retention.
Slow and steady will win the race.
Here are some nutrition tips for fat loss:
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01
06
Avoid simple sugars i.e. fruit
juices,Sugary drinks, added sugars
(always read the label).
Season foods with herbs & spices
over high sugar sauces. Avoid pre
packaged as they will have high salt
content.
02
07
Caffeine pre workout can act as a
thermogenic to further increase fat
loss throughout your workout.
Be as active as you can in daily life.
Walk more, cycle to work,, take the
stairs etc.
03
08
Ensure your kitchen is packed with
nutrient dense foods and there is no
temptation to deviate from your diet.
Once your body has adapted and
you have hit a fat loss plateau, learn
to cycle carbohydrates to further
increase fat loss.
04
09
To maximise muscle retention,
body fat reduction should be a slow
process. This requires you to be
consistent for long periods of time.
Eat your good fats, found in
Avocados, Nuts, healthy oils, fish etc.
05
10
Increase vegetable intake not only
for nutritional content but to help
you feel fuller for longer.Vegetables
should take up a minimum of 1/3 of
your plate at all meals.
Consistency & preparation is
paramount. Plan your meals in
advance and ensure you have the
correct ingredients ready to go.
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07
DIET FOR MUSCLE
BUILDING
To increase muscle mass you must be in a caloric surplus, meaning you
have consumed more calories than burned that day to leave you in
an anabolic state. The goal here is to increase calories enough for the
muscles to grow whilst putting on a minimal amount of fat, hence the
term lean gains.
Again this can be done by either eating intuitively and increasing calories
slowly from your normal maintenance diet by either adding additional
good quality carbohydrates or fats or eating based on BMR + activity
level calculations using an online calculator and increasing calories slowly,
allowing your body time to adjust to the new caloric intake before
moving on.
The goal:
To be healthy, perform well and have just enough of a surplus of calories
to enable the muscles to grow whilst putting on a minimal amount of fat.
I’ve listed some muscle building nutrition tips below:
52
01
06
Eat protein with every meal.
In most cases opt for ‘real food’ over
Liquid calories (protein shakes).
02
07
To ensure maximum growth ensure
proteins are available through pre
workout meals and intra workout
drinks (we will go over this later in
the book).
For ‘Hard gainers’, try to be a little
full at most meals.
03
08
Get enough sleep, lack of sleep can
increase cortisol which can stunt
growth. Sleep in anabolic.
For ‘Hard gainers’ , if in doubt eat
more.
04
09
Don’t let yourself get hungry.
Increase meal frequency. Consume
a minimum of 4 meals (not including
snacks) containing whole protein and
spread throughout the day.
05
10
An appropriate amount of protein
throughout the whole day is more
important than timing of protein.
Ensure you’re getting enough.
Add in a calorie rich shake in the
morning if you find you’re struggling
to get enough calories. Add in Nut
oils, Nut butters,Yoghurt, Avocado,
Honey, oats etc.
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08
PERI-WORKOUT NUTRITION
Correct nutrition around your workout window is vitally important
for performance,body composition & recovery.
Below I’ve laid out some tips to guide you when putting together
your pre,intra & post workout nutrition.
PRE WORKOUT
A pre workout meal should be consumed at least 90minutes before you
enter the gym, this will make sure it has had time to break down and feed
you with what you need. This should be a nutrient dense balanced meal
with slightly lower amount of carbohydrates than your post workout
meals to keep you feeling alert.
90 MINS BEFORE
MEAL EXAMPLE:
30-45 MINS BEFORE
SUPPLEMENTS:
- Chicken
- Beta Alanine - 3g
- Brown rice
- Caffeine - 200mg
- Mixed vegetables
- Acetyl L carnitine - 2g
- Nuts (Macadamia, almonds or
cashew)
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INTRA WORKOUT
Intra workout supplementation is vital when undertaking tough sessions
like the ones in this book. To ensure you’re maximising muscle growth,
performance & starting the recovery process as early as possible, this is
what I suggest:
DURING WORKOUT
SUPPLEMENTS:
- BCAA’S - 5g
- Powdered Carbohydrates i.e
maltodextrin, dextrose - 25g
POST WORKOUT
To increase protein synthesis, replenish energy stores and start the recovery process the correct nutrition needs to be implemented as soon as
possible post workout.
WITHIN 30MINS AFTER
SUPPLEMENTS:
1-3 HOURS AFTER
MEAL EXAMPLE:
- Whey protein
- Salmon fillet
- 1 Banana, pineapple or 20-30g
- Sweet potato
of powdered carbohydrates i.e.
- Kale, edamame, avocado salad.
maltodextrin or dextrose.
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09
SAMPLE DIET
I’ve included a daily sample food and supplement intake so you can see
how one is put together. The basic structure, balance and timing of the
meals should stay the same but use this just be a guide for you to then
make your own food choices.
I’ve also included supplementation to work alongside your diet that I
believe are essential for health and performance. There is a vast amount
of supplements on the market and lets be honest the majority are useless
and a waste of money, but here are a few that would be a great addition
to any regime.
56
ON WAKING UP 06:30:
- Whey protein
- Acetyl L-carnitine - 500mg
BREAKFAST 07:30:
- 2 whole eggs, 3 egg whites (scrambled)
- Mushrooms fried in small amount of
coconut oil.
- Ezekiel bread.
- Multi vitamin
- High grade Fish oil 2-3g
- Vitd3 4000iu.
MID MORNING MEAL 10:30:
- Chicken breast
- Quinoa
- Rocket, cucumber, tomato.
LUNCH 13:00:
- Grilled Chicken
- Basmati rice
- Mixed vegetables incl half avocado.
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PRE- WORKOUT SUPPLEMENTS:
- Beta alanine - 3g
- Caffeine - 200mg
- Acetyl L-carnitine - 500mg
INTRA- WORKOUT SUPPLEMENTS:
- BCAA’s - 5g
- Powdered carbohydrates i.e. Maltodextrin or
dextrose - 20g
POST- WORKOUT SUPPLEMENTS:
- Whey protein
- Banana, pineapple or 20-30g of powdered
carbohydrates i.e. maltodextrin or dextrose.
EVENING MEAL 18:30:
- Salmon fillet
- Sweet potato mash
- Kale, edamame, avocado (use other half) salad.
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EVENING SNACK 21:00:
- Tinned tuna
- Cottage cheese
- Chopped spring onion
PRE BED SUPPLEMENTS
22:00:
- ZMA
59
10
A L T E R N AT I V E F O O D L I S T
As I mentioned before, the sample diet in this book is just to give you
an idea of how the meals are put together and shouldn’t be relied on as
your daily meal plan. Use this alternative food list to substitute foods in
order to keep your meals diverse and ensure you’re getting a widespread
of nutrients. There are many more foods that could make it onto this list
but here is a start:
PROTEIN
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
chicken
salmon
tuna
lean beef
turkey
eggs
cod
sea bass
pork tenderloin
halibut
C A R B O H Y D R AT E S
•
•
•
•
•
•
•
•
•
basmati rice
brown rice
wholegrain oats
sweet potato
quinoa
oatmeal
wholegrain pasta
ezekiel bread
rye bread
60
tilapia
venison
soy beans
navy beans
black beans
cottage cheese
milk
lentils
tofu
FAT S
•
•
•
•
•
•
•
avocado
almonds
cashews
extra virgin olive oil
whole organic butter
walnuts
macadamia nuts
•
•
•
brazil Nuts
coconut oil
flaxeed oil
•
•
•
•
•
•
•
•
•
•
•
•
parsley
radishes
spinach string beans
zucchini
carrot
leeks
spirulina
beetroot
peppers
onions
tomatoes
peas
V E G E TA B L E S
•
•
•
•
•
•
•
•
•
•
•
•
•
asparagus
bamboo Shoots
bean Sprouts
bok Choy
broccoli
cabbage
cauliflower
celery
chicory
cucumber
garlic
kale
mushrooms
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THE REST IS UP TO YOU.
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64
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