Table of Contents
1
About Mark Carroll
3
2
About Clean Health Fitness Institute
4
3
Introduction
5
4
The Fundamentals of Fat Loss
10
5
What is Reverse Dieting?
12
6
The Myth of Starvation Mode & Metabolic Damage
16
7
Benefits of Reverse Dieting
20
8
Understanding Fat Cells
22
9
Understanding Metabolic Adaptation
25
10
Leptin Versus Grehlin
28
11
Efficient versus Inefficient Metabolic States
31
12
The Cost of Getting Lean
35
13
Short Term Dieting versus Long Term Under Eating
38
14
The Exit Strategy
39
15
How to Track Your Macros
41
16
How to Reverse Diet Successfully
42
17
Example System 1: The Exit Strategy for ‘Gen Pop’
45
Transformation Clients
18
Example System 2: Not at goal body fat levels,
52
although just completed a 12 week diet
19
Example System 3: The Exit Strategy for The Long
57
Term ‘Under Eater’
20 Example System 4: Comp Prep Reverse Diet
61
21
Post Transformation Training Systems
65
22
Exit Strategy NEAT / Cardio Systems
132
23
Conclusion
135
24 Further Reading
136
25
137
References
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1
About
Mark
Carroll
With over a decade of experience in the fitness industry, Mark is the senior
presenter for the Clean Health Fitness Institute, regarded as the world’s leading
fitness industry education organisation.
Mark began his career working in commercial gyms, then in 2014 he joined the
coaching team at Clean Health Fitness Institute where he progressed his way up
through the ranks to the position he holds today.
Mark is regarded as an industry leader when it comes to achieving maximal results
for clients. He specializes in achieving rapid transformations with not only general
population clientele, but also elite level athletes.
Mentoring over 2,000 personal trainers, Mark is known as the ‘trainer of trainers’,
motivating and guiding those also wanting to become leaders in the fitness
industry.
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2
About
Clean
Health
Fitness
Institute
Since 2008, Clean Heath Fitness Institute has been regarded as Australia’s premiere
fitness industry educators and personal training organisation. Having certified
over 10,000 personal trainers and fitness professionals in over 15 countries globally,
we have developed a reputation as pioneers in the health and fitness industry
worldwide.
Clean Health Fitness Institute was founded by industry titan, Daine McDonald. In
2012 Clean Health Fitness Institute opened their first high end personal training
studio, over the 5 years that followed the company facilitated over 100,000 personal
training sessions and developed a global reputation for results and excellence.
Over the years, Clean Health Fitness Institute has been featured throughout
numerous media publications and TV shows including Sydney Morning Herald,
GQ Magazine, Men’s Muscle & Health, Men’s Fitness, Australian Women’s Health &
Fitness, Oxygen Magazine and The Australian Biggest Loser Club.
Clean Health Fitness Institute has featured in other publications such as Channel
9 with Kerri Anne, Fitness First Magazine, Nine MSN’s Health and Well-Being site,
along with lecturing at some of the biggest health and fitness conferences globally
including Filex, the Mefit Pro Summit and the Australian Fitness Expo.
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3
Introduction
“The world is becoming overweight”
Every year obesity levels continue to grow and grow around the world, whilst the
supplement industry is making more money than ever. There is information and
misinformation everywhere you look on how to lose weight, how to drop body fat
fast and how to get your ‘dream body in just 30 days’. Social media is overrun by
fitness accounts of bikini girls and guys with abs claiming to have the knowledge to
help you get into the best shape of your life!
As of writing this, I am 30 years old and I started my own training journey at 13!
Back then, my knowledge came from old bodybuilding magazines from the 80’s
teaching me either how to look like the Hulk, or how to have a 6 pack to win over
the ladies.
Fitness information back then was limited to bodybuilding magazines, I remember
going to the newsagent each month to buy the new ‘Muscle and Fitness’ magazine
and being embarrassed as bodybuilding was so taboo then. Now? Now the fitness
industry is very much a global powerhouse. It seems that everyone is a member
of a gym (whether they use that membership is a different story) or is following
aspirational social media accounts for guidance & ‘#inspo’.
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Today, health and fitness adverts are seen everywhere you look, there is a
supplement add on ‘building muscle’ or ‘torching body fat’ daily on your TV screen.
All over the news each night there is a new magic pill or diet to fix our body fat
levels. There are now gyms and fitness centres on every corner of town and ‘gluten
free’ and ‘organic’ products and health stores have become staples at every
shopping centre.
Despite all of this, as a society we are still fat, fatter than ever. Regardless of the
overwhelming amount of information available on how to lose weight (some
information is good while the majority is questionable at the very least and nonevidence-based) society is becoming larger & larger. This is why it’s imperative we
understand this statement…
“The world does not have a weight loss problem.
The world has a weight management problem.”
People all over the world are losing weight faster than ever! Detoxes, juice cleanses,
fad dieting, you name it, it’s all available and it all seems to work initially! The issue
is, we all know how to lose the weight these days, but we can’t keep it off. In fact,
we get fatter and fatter each time we put the weight back on. Lose 5kg, put on 7kg,
lose 8kg, put on 10 kg and so on.
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Your solution?
THE EXIT STRATEGY
So with this, the concept of ‘The Exit Strategy” was born. Everywhere you look there
is a detailed plan of attack for how to lose the weight, yet there is rarely (if ever) a
plan on how to keep it off long term and sustain your result! Congratulations you
lost 10kg, now what?
Well, studies show you are likely to put it back on in half the time you lost it
[McLean et al., 2015; Duloo et al., 2011; Ochner et al., 2013; Field et al., 2003] .
Yes, that’s right, if it took you 12 weeks to lose 10kg, there’s a good chance you with
gain that 10kg back in as little as 6 weeks. Crazy, I know!
In 2015 I first started to build my reputation for achieving rapid fat loss
transformations. Back then, I was training a lot of general population (gen pop)
clients and also personal trainers who wanted to learn my methods. I would sign
up a client for a 12week period, use one of my many methods to achieve their goals,
and that was it.
Over and over again, I was training clients for short periods, getting amazing results,
then we were done. But then, I was finding an interesting concept. Almost 50% of
my clients would message me within 3 to 9 months on asking me to coach them
again. Explaining, they fell off from training and particularly their ‘diet’. When I
would meet up with them again for their consult, I was finding, the majority of the
time they looked nothing like they’re ‘after” photo we achieved working together
sometime before. So, we repeated the process.
These moments, 4 years on still stay with me. It hit me that although I was good
at achieving 12 week results with my clients, I wasn’t addressing their future or the
longer term. I thought that the epic before and after transformation was a job well
done and that was it. But what I didn’t realise was, without a sound ‘exit strategy’ or,
“the diet after the diet”, I was simply contributing to the world’s problem.
I would help people get fit, healthy and the body they wanted, then they would
return to their old way of life and before we knew it, they were back at square one,
often even worse.
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“Remember, the world doesn’t have a problem
losing weight, it has a problem keeping it off.”
Yes I can achieve “from flab to abs” in 12 weeks, but can my clients look this way
long term? Can they maintain this result? Or did they simply get that before and
after transformation photo and revert back to their before status? Or even worse,
did they end up worse than they started? The majority of the time, this was an
overwhelming yes.
In this guide book, you will learn my methods to sustaining the physique we
achieved together through my transformation programs. Through this guide
book, we will dive into some of the science of fat loss and explore the metabolic
adaptations that come with dieting. I believe the further you read, the more you will
personally resonate with the concepts and scenarios in the book.
I often like to say fat loss is simple, but the execution is the hard part. Conversely,
maintaining a low body fat is not simple, as you will see. Yet, with superior
knowledge, you will be better equipped to sustain your fat loss result.
Within this book, we will break down different options post transformation.
Remember, just as fat loss diets need to be specific to the client, the “exit strategy”
should be as well. For instance, a physique competitor who dieted for 24 weeks,
completing hours of weekly cardio and consuming 1,100 calories will generally
require one approach whereas a ‘Gen Pop’ client who lost 5kg in 12 weeks on 3-4
training sessions a week will require a different method.
What about the chronic ‘under-eater’? The person who cannot lose weight despite
living off consistently very low calories. This is despite regularly tracking their
calories, training every day and still having a large amount of weight to lose. Well
this book is most definitely here to help them too. For these particular clients
(this is why I now have an initial minimum of 24 weeks) the first 12 weeks is spent
rebuilding their metabolism up, before we switch gears and drop body fat in the
second 12 weeks.
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This guide will teach you how to go backwards to go forward
in the long run
It’s now time to dive into the fundamentals of fat loss, but before we do I first want
to say congratulations and thank you! Congratulations on the decision to prioritise
your long-term health. Humans are notorious for spending enormous amounts of
money chasing short term gains at the expense of their long-term health.
Yet this often comes at a cost and ultimately it often ends up in us returning to
exactly where we started, or worse. Well done for attempting to break away from
this cycle! The thank you is for choosing me to guide you through this process. I
believe your future self will thank you. So, enjoy and please learn with an open mind.
Realistically I expect many of you will have to read and re-read these concepts
multiple times as they’re fairly complex. Yet when you finish, I believe you’ll be ready
to apply these methods to your life to achieve your ultimate sustainable result.
Now, the position from which I have written this book, is that of your coach. I am not
a scientist and I do not have a PhD, like some of the elite coaches in the industry
that I look up to have such as Layne Norton, Eric Helms etc.
I do however, have a history of some of the best fat loss results in the entire world,
combined with a love for learning. The concepts in this book are the combination
of personal experience and the knowledge I have acquired over the years. I have
had the privilege of learning from literally dozens of the leading coaches and
nutritionists.
This has provided the foundation to then experiment with, which has resulted in
my own unique methods evolving. Finally, this book will touch on the science but
not turn into a science textbook. Rather, this book is designed for those wanting a
detailed understanding of what to do when a reverse approach is required.
The focus is to provide you with a practical exit strategy to aid your future success!
This is what I specialise in.
Please enjoy,
Mark Caroll
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4
The
Fundamentals
of Fat Loss
Amazing things happen when we understand the basic, for this reason, I’m keeping
this guidebook simple. My job as a coach is to learn information and then apply it.
My success over the years has come from a firm understanding of the basics. Now,
with that, let’s once again go over the fundamentals of fat loss.
My go to resource for explaining the hierarchy system of fat loss is “The Muscle
and Strength Nutrition Pyramid” written by the great Dr Eric Helms (which I highly
recommend reading to all coaches). This guide has been my ‘go to’ system for
understanding where to focus my efforts as a coach. Without understanding this
hierarchy, it’s easy to get caught up in the factors which don’t matter all that much,
whilst not spending enough time focusing on what really matters. According
to Dr Eric Helms Nutrition Pyramid, the 5 tiers to maximising changes of body
composition are:
THE PYRAMID OF NUTRITION PRIORITIES
SUPPLEMENTS
MEAL TIMING
Micronutrients
Macronutrients
ENERGY BALANCE
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That seems simple enough, and a topic I delved deeper into in my recent book
“The Art of ‘Gen Pop’ Transformations” which you can purchase HERE. Now in case
you missed it, I want to focus on the importance of ‘energy balance’.
If we understand energy balance, we understand fat loss. Energy balance is
calories in vs calories out. We must burn more calories than we consume in order
to lose body fat.
Energy balance = Calories in vs Calories out
A simple example of this is a client that requires 2,500 calories to maintain their
weight. The client most likely, would begin their calorie deficit on 2000 calories
give or take. This is a 500 calorie deficit. What this means is, our body requires
2,500 calories to fuel it to perform its daily tasks from keeping us alive, basic
movement and also training. If we consume 500 calories less than our daily energy
requirements, then the body will have to rely on its stored energy (body fat) for
fuel for its daily needs.
Creating a caloric deficit, allows us to tap into stored energy. Stored energy or
‘body fat’ is used to fuel our energy requirements, and now fat loss occurs. We now
lose body fat. This is what we call a negative energy balance. This is fat loss 101!
BMR
Daily Scheduled
Activity
NEAT
TEF
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5
What is
‘Reverse
Dieting’?
Reverse dieting is a controlled linear increase of calories, with the goal to combat
the negative metabolic adaptations that arise from being in a calorie deficit. When
we lose body fat, the body has mechanisms it uses to slow down fat loss and make
the process much harder for the body. Your body doesn’t care if you want to look
amazing in a bikini, your body wants to protect you at all costs.
The leaner we become, the more the body senses potential danger. This dates
back to the days that food was scarce. Evolutionary our metabolism has not really
changed. Although, food is abundant in our society, our metabolic processes are
designed to maximise nutritional efficiency and energy availability for periods of
food scarcity. Combine this with the availability of food in the western world and you
have a recipe for an overweight and obese society.
As we diet, the metabolic rate naturally decreases as a part of this mechanism.
Reverse dieting is the building of calories with the aim of the body expending more
energy again. As long as our calories stay lower than our initially estimated energy
needs, the calories we expend will stay down, affecting the metabolic rate. The goal
is to build our calories up to our true total daily energy expenditure (TDEE).
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TDEE is the sum of our resting energy needs or “BMR” plus the energy we spend
for our standard daily activities known as non-exercise activity thermogenesis or
NEAT, the energy spent while digesting and absorbing food known as thermic
effect of food (TEF) and the energy spend during structured activity known as
physical activity level (PAL).
A simple way to look at is via the image below…
TDEE = BMR + NEAT + TEF + PAL
These four factors can be explained in more detail as:
1
Basal metabolic rate (BMR)
BMR is related to the calories which the body requires to “run” or function.
Running the machine that is the human body is energy costly and is our
greatest contributor to our overall calorie expenditure. BMR is linked to our
bodies’ total mass – the more we weigh, regardless of it being muscle or fat,
is going to lead to greater calorie expenditure in regard to our BMR. However,
lean mass does require more energy to fuel than fat, which is why it’s always
imperative we preserve as much lean mass as possible to keep metabolic rate
as high as possible. In fact, the BMR typically declines by about 1-2% every ten
years after the age of 20, which is attributed mainly to the gradual loss of fatfree (lean) mass.
2
Non Exercise Activity Thermogenesis (NEAT)
NEAT levels are another factor of TDEE which actually has been shown to be
the most variable of factors contributing to TDEE. NEAT includes actions such
as twitching, walking, incidental movement and even talking. Any activity
which is not planned or thought about by the body. It is shown that over the
course of a diet, neat levels plummet, when neat levels fall, so does calorie
expenditure which again directly affects our energy balance. Remember it’s
not just calories in, it’s also calories out which is the crucial component to losing
body fat.
Thermic effect of food (TEF)
Food digestion and assimilation (breakdown and absorption of food) costs
the body energy. The processes that facilitate these actions are small but still
significant contributors to the calories out component of energy balance.
Protein is our most energy costly macronutrient which makes high protein
levels a key to optimising fat loss success. A person who eats a diet higher
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in protein will directly lead to a greater ‘calorie out’ response to that of an
individual with the same calorie intake and activity. Fats and carbohydrates do
contribute to thermic effect of feeding but on a much smaller scale to that of a
protein which is by far a more thermogenic macronutrient.
a. About 20-30% of the energy consumed from protein is used by the body
just to digest and absorb it, making it a great, satiating snack, particularly
when dieting.
b. It is also important to ensure that our diet is mainly composed of whole
foods rather than processed foods as aside the density of nutrition in
terms of micronutrients in whole food sources like vitamins and minerals,
these also have a much more potent metabolic effect in terms of TEF.
4
Physical Activity Level (PAL):
This is our planned training, whether resistance training, cardio, or anything
in between. Planned exercise falls under PAL. This, like NEAT, is going to
be variable between people but unlike neat, we can control the calorie
expenditure.
The relative contribution of the four factors of TDEE will vary according to context.
Generally, though it will look roughly like the below image with BMR being the
primary contributor [Trexler et al., 2014]:
100%
90%
80%
NREE
% of TDEE
(BMR) i.e. the energy the body requires to
60%
operate at rest e.g. for the heart, lungs, digestive
system and other involuntary processes. NREE:
50%
30%
20%
Expenditure (TDEE). REE: Resting Energy
Expenditure. This is our Basal Metabolic Rate
70%
40%
Figure 1: Percentage of Total Daily Energy
Non-Resting Energy Expenditure. This is the
REE
Energy the body requires to perform tasks
such as digestion and absorption of food (TEF:
Thermic Effect of Food), structured activity e.g.
exercise (EAT: Exercise Activity Thermogenesis),
and non-structured activities, e.g. fidgeting and
10%
daily movements (NEAT: Non-Exercise Activity
0%
Thermogenesis).
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When we diet, our TDEE lowers. By strategically building up calories after the diet
ends, we can mitigate how much body fat we put on whilst building up calories
back up to our true TDEE.
Reverse dieting is a structured method to control the rate of fat gain after a fat
loss phase. The key concept of the ‘Exit Strategy” is ensuring our results from a fat
loss block become a long-term result, and not a typical quick fix. I strongly believe
in reverse dieting being a tremendous tool for clients to ensure the result, in
maintained not for a few weeks, but for the next few years.
Now, to really understand why I am such an advocate of reverse dieting, we need to
understand the negative adaptations of dieting, and why we want to manage these
at all costs and thus ensure long term success.
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6 The Myth of Starvation Mode
& Metabolic Damage
I have been a coach in this industry for 11 years and something I have not only
heard over and over again, but also taught, was the idea of “starvation mode”.
Then the last few years the term “metabolic damage” was coined and sold. Both of
these concepts were lectured on by many of the best coaches of the era. Naturally
I believed it and then taught it to my clients. When you are a young coach, you
naturally respect those at the top and then listen to what they have to say.
However, the industry has changed greatly the last five or so years. With the
emergence of greater research, “evidence based” coaches have grown and
with it the abolishment of many pre-existing ‘myths’. The notion of a “damaged
metabolism” is one such myth proven to be wrong.
Previously I was told if you ate consistently too low calories and couldn’t lose weight,
your metabolism must be “damaged”. If you dropped calories any lower you would
activate your body’s self defence mechanism, triggering “starvation mode” which
was dangerous to the body. However, while this concept may appear to have
validity, it is misguided and simply incorrect.
Yes, there is a defence mechanism to dieting the body activates, but not in the
way we once thought. Thankfully, modern science has explained what is actually
happening. So to summarise, no, you will not activate “starvation mode” on lower
calories and no, metabolic damage isn’t an actual thing.
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Let’s look further into both of these concepts...
Starting with “starvation mode”
We know through research of energy balance (calories in vs calories out) that fat
loss will come when we have a negative energy balance, meaning we burn more
calories than we consume. Simple enough. Now, for starvation mode to occur it
would basically dismiss the entire concept of thermodynamics and energy balance.
We know from mass research, if you restrict energy intake and create an actual
calorie deficit, you will lose body fat, no matter what your species is.
Yes, this has been done for years on animals and also during a very famous
study from the 1950’s called the ‘Minnesota study’ [Keys et al., 1950].
In this study, army soldiers were all literally starved, consuming calories as low as
400 a day. To give this some context, the lowest calories I had a male on last year for
a comp prep was 1,800. These men were eating less than a quarter of that. So yes,
they were very much in ‘starvation mode’. Then you know what happened? They
lost weight and a whole lot of it, body fat and also lean mass, but the key is they lost
weight. Lots and lots!
The concept I previously believed was if the body is in a severe calorie deficit, it will
become stressed out and therefore prioritise the holding on to fat, as fat is literally
the bodies stored energy, so the body would do everything it could to keep the
body fat. However, again, this dismisses energy balance. Yes, when calories are low,
and we are very lean we are more prone to losing muscle mass. But regardless, by
being in a calorie deficit we will always lose weight, and always preferentially lose
body fat first.
Stress also interferes with dieting, initially stress leads to weight loss by suppressing
hunger as the digestive system is slowed due to the fight or flight response. Then,
when cortisol stays elevated, hunger and cravings are increased. So stress does
impact fat loss, indirectly. It can lead to us making bad decisions and overeating.
But again, if we are over eating McDonalds when we are stressed out, we are clearly
not in starvation mode.
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Moving onto metabolic damage…
This again is an interesting concept which has been thrown around a lot the last
5-10 years of my career as a coach. An idea usually associated with the functional
nutrition/ naturopath groups. It commonly goes something like this:
■■ A client cannot lose weight, so that client goes to functional nutritionist or
naturopath.
■■ Without actually looking at the client’s calories or understanding energy
balance, this practitioner tells the client since they cannot lose weight, it must
be their metabolism that’s damaged.
■■ They then offer to the client their “10 supplements that can “fix” their
metabolism and restart weight loss.
Unfortunately, this is an all too common theme in the fitness industry. People with
little to no qualifications,” diagnosing” and “treating” metabolic issues, with very
little understanding of the metabolism, not even looking at blood work, and lastly
failing to address the elephant in the room, which is whether or not the client is
actually even eating the calories they think they are. In my experience, when asked
to complete a 24 hour or 7 day recall, people grossly underestimate their calorie
consumption.
So can your metabolism be damaged?
In short, not really, but your metabolism can be lowered or slowed. Are the majority
of the metabolic adaptations normal to dieting? Yes! Simply put, the metabolism
which we refer to as the metabolic rate, will indeed be lowered when we lose
weight as a result of decreasing food intake. But this is normal. We will delve deeper
into this as we go. But for the most part, even months and months of under eating
has been shown to cause a down regulated metabolism, which is reversible.
So no, under eating does not cause metabolic damage. But yes, there are
adaptations that occur which are not favourable. These adaptations are what lead
to this guide book being created. These adaptations are imperative to understand
as they are generally the reason why people put all the weight back on post weight
loss transformation.
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In summation, there is no ‘starvation mode’ which puts a total stop to fat loss.
However, there are survival mechanisms the body will use to make fat loss slower
and harder. Having said that, Fat loss will still happen if (and it’s a big if) we are in
a calorie deficit. The concept of a damaged metabolism is just not true, there are
naturally adaptations of under eating, however these are normal, and not so much
damaging, but essential mechanisms to human survival.
If we understand these adaptations, we can
understand how to lose body fat effectively,
but also how to not put it all back on
immediately after!
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7
Benefits
of Reverse
Dieting
The Exit Strategy is centred on the concept of ‘Reverse Dieting”. Reverse dieting
is something I first heard of about 3-4 years ago by the well-known Bodybuilder,
Powerlifter and published scientist, Layne Norton.
However, I never took much notice of it I must say. That was until my coach and
biggest mentor, former Education Manager of the Clean Health Fitness Institute,
Stefan Ianev taught me exactly what it was and how to execute. Then, I was
hooked. Here was a nutritional system that could fill in the missing links to my
success as a coach. Remember, I was amazing at getting the result.
But I had no plan or idea of what to do next! Now, here was all of a sudden, the
answer to where I was failing as a coach. It’s funny, when you find something
which gives you so much clarity, you generally become very passionate about it.
Since that day, I have been a huge advocate of the system.
So what is Reverse Dieting?
Well I can tell you what it isn’t first of all. It isn’t a diet aimed at losing weight. Weird
right? It’s a diet, strategically designed to mitigate the amount of weight gain post
weight loss. With the goal of rebuilding up the metabolism post period of under
eating.
Simply put, reverse dieting, is the “diet after the diet” or the plan after the plan
ends. A strategic approach that helps consolidate and solidify the transformation
by incrementally building up calories slowly post weight loss or once
achieving the desired weight or end goal.
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Once again, most people don’t struggle losing weight, the problem lies with
keeping it off. By slowly building calories up, and going by the bodies feedback to
the calories, we have a very successful structure to staying lean… for good! Or at the
very least, limiting the damage post fat loss.
We have all been there, dieted hard, ate clean, did cardio every day, eating low
calories, being hungry, craving every fast food out there, being shredded. For a
wedding, an event, a bodybuilding competition, a photoshoot, a birthday, god
forbid, a festival. Whatever the goal, it’s powerful enough to negate the negatives
of the calorie deficit. We reach our goal, look great for the day, and then… well and
then, we say ‘f**k it I am done dieting”, then proceed to eat ourselves sick.
We do this for weeks. Thinking “I look good, how damaging can it be” … well it can
be very damaging. Which we will get to in a bit. But have you ever looked amazing,
then literally within a week, your physique couldn’t resemble that of last week? Well
I have been there, we all have.
This situation is where the “Exit Strategy’ comes in to play… having a plan after the
plan is so crucial. Stop throwing months and months of hard work away, months
and months of sacrifice, and within 2-6 weeks it’s gone. Then most likely in the
future months we are actually in a worse place before we began the original diet
thinking “f**k me, what happened?”. This guide book is going to help fix this
horrible “I f**ked up” feeling.
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8
Understanding
Fat Cells
The aim of this guide is to have the normal person understand the basics. In doing
so, I think it’s actually going to be very crucial information most personal trainers
don’t even know either.
Fat Cells 101
Fat cells that form our adipose tissue do exactly what we think. They store as fat.
Body fat is integral to life and has other roles in the body as well such as thermal
insulation, electrical insulation (brain and nerves in the body), produces hormones
etc. In fact, every cell in our body is encapsulated by fat, as the membrane of all cells
is made of fat. However, excess of body fat is proven to result in health problems.
The biggest chronic epidemics worldwide are diabetes and obesity and they are
both conditions of what we call the “metabolic syndrome”, penalties of obesity. As
always, the right amount is best.
There are no clear guidelines on this, however according to the American
Council on Exercise (ACE) [ACE, 2009], generally fit males have between 14-17%
and fit females between 21-24% Athletes have even less fat than this, with male
athletes between 6-13% and females ones between 14-20%.
But how about the minimal fat that we can have? Males can go down to extremes
of 2-5% body fat and females between 10-12%
Any leaner and we are looking at death!
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You may wonder “why don’t females go as low as males in terms of body fat
percentage”? Well it is actually because fat is responsible for what makes a female
feminine. Testosterone is known as the “male hormone”, important for producing
masculine characteristics such as facial hair growth, deeper voice, more muscle
tissue etc.
In females, more testosterone is converted into estrogen, which is the female
hormone, responsible for producing all the feminine characteristics. The conversion
of testosterone into estrogen actually takes place in the adipose tissue, via the
activity of an enzyme there called aromatase. This is why females have more fat.
The fat cell is interesting because when we lose body fat in a calorie deficit, the fat
cell does not simply disappear. Rather, the fat cell shrinks. We can never lose fat
cells. On the flip side however, we can create new fat cells by overeating. That’s the
kicker, we cannot lose fat cells but can create more.
The more frequently we diet, studies show the harder it gets to continually get
lean again [Dulloo et al., 2015].
The issue is that each time we get fatter, we build new fat cells. But the problem
with this is, not only do we have greater potential to store fatter and get fatter, we
also make the dieting process harder each time.
Then more interestingly, research is showing, post diet, after we have lost
considerable amount of body fat, and the fat cells have shrunk [van Baak et al.
2019], well this period when we are either very lean or if we have dropped a lot
of weight, this time period is when the body is very anabolic in fat not muscle
[Ochner et al., 2013; McLean et al., 2015]. Meaning in a calorie surplus, the body
seems to preferentially fill up fat cells with the additional surplus of energy over
that of building up muscle mass, albeit initially.
When we drop body fat, the fat cell shrinks. But this cell getting smaller also leads
to lowered leptin levels. Leptin is a key hunger hormone which regulates satiety via
binding to receptors in the hypothalamus in the brain to signal us to stop eating
What happens when we get leaner is that the fat cell becomes smaller and less
leptin is being produced. Therefore, the less full we feel.
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This might not sound like an issue too much on a diet, as most people understand
unfortunately, hunger and weight loss work hand in hand. However, what this leads
to when we finish the diet, is a person very, very hungry. Combine this state of low
satiety with the mentality of ‘the diet is over I am going to reward myself now with
all those calorie dense foods I’ve been depriving myself of for months” and you’re at
risk of a nasty weight gain ‘rebound’.
Let’s go over that combination. Hungry, low satiety, goal is finished, months of
restriction, viewing food as a reward, combined with the mentality of ‘f**k it how
much damage can I do in a few days or weeks of eating what I want?’ This is a
recipe for disaster.
Remember, the body is primed post diet to favour anabolism of fat not muscle
with the excess calories. The reason for this is the fat cell wants to be full. It’s very
sensitive from months of dieting meaning, it has an enhanced ability to take in
nutrients. The cell has shrunk and post diet, the body wants to get itself back to its
usual metabolic set point, the body fat level you seem to comfortably maintain your
weight on.
Now you are in the mindset of eat what you want, very calorie dense foods,
combined with low satiety signals due to low leptin levels. Meaning you can put on
a lot of fat here in just a few weeks. Which is what we routinely see. The person goes
from lean to looking like their pre diet self in half the time it took to get that fat off.
This is also damaging remember as this is the time that the body has a great ability
to form new fat cells. From just a few bad weeks post diet, we have drastically put
on body fat, but have also potentially made future abilities to get very lean harder
and harder by the accumulation of new fat cells.
In summary, fat cells when we lose fat shrink, but they are not eliminated, they
never go away! Fat cells in a surplus of calories will grow and expand, but we also
have the ability to create new fat cells. Again, we can create new fat cells, but we
cannot lose them, only shrink them 10.
When a fat cell shrinks, leptin our satiety hormone secretion lowers meaning satiety
goes down and hunger levels increase. Thus, making the body primed post diet to
have the ability to eat an abundance of calories and create new fat cells.
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9
Understanding
Metabolic
Adaptation
Metabolic adaptation, also known as adaptive thermogenesis, is a natural
adaptation of being in a calorie deficit where the body purposely slows down
energy expenditure as a defence mechanism to slow and ultimately stop the rate of
fat loss. This is fundamentally an evolutionary survival mechanism designed to keep
us alive in times of famine as previously explained.
When metabolic adaptations have occurred, the “calories out” or “TDEE” is going to
be significantly impacted.
So how does metabolic adaptation affect TDEE and why does it matter?
Remember, metabolic adaptation is an evolutionary defence mechanism the body
uses to help slow down fat loss. How can it slow down fat loss when we are eating
low calories? It’s simple!
It slows down metabolic rate by slowing down our BMR [Trexler et al., 2014].
Let’s demonstrate metabolic adaptation this with a practical example:
1
Client A is dieting, at the beginning of Client A’s deficit, their BMR was
originally 2,000 calories. After 6 weeks of dieting, Client A’s BMR has lowered to
1,700 calories.
2
Metabolic adaptations are occurring, which have a direct effect on lowering
NEAT levels. Remember, NEAT is highly variable and has been shown
to be one of the bigger influencers of calories out lowering.
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3
Client A has lost 5-6 kg’s over the last 8 weeks, now the body will naturally try to
conserve energy and slow down rate of fat loss, lowering NEAT levels.
4
Client A was originally burning 500 calories from incidental activity a day. Now
the body forces metabolic adaptation and calories expended from NEAT lower
to 300 calories a day.
What we now have here is 2 factors effecting affecting our energy balance, a
reduction in BMR and lowered NEAT levels. This is important to understand
because even though we are eating the same number of calories that once
achieved a calorie deficit, the rate of fat loss has now come to a halt as that deficit
has been diminished.
Understanding Fat Loss
To achieve ½ a kg of fat loss or a pound of fat depending where you are in the
world. We require a 500 calorie deficit a week. Why? A pound of fat equates to 3,500
calories. Here are some key stats:
■■ Fat is stored in adipose tissue (AT).
■■ AT is about 20% water.
■■ Therefore, AT contains about 80% fat.
■■ ½ kg of AT is therefore 500g x 80% = 400g fat.
■■ I.e. 400g x 9 Cal/g = 3,600 Cal
■■ Thus, to lose ½ kg of AT, you need to burn 3,600Cal.
Therefore, over the week we require a weekly calorie deficit of about 3,500 calories.
The simplest way to achieve this is with a calorie deficit of 500 calories per day,
multiplied by 7 days a week, equating to 3,500 calories. Hence why we routinely see
the ‘500 calorie’ deficit used and recommended by our coaches at the Clean Health
Fitness Institute.
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Let’s use another practical example…
■■ Client B’s baseline calories are 2,500.
■■ They eat 2,000 calories a day and lose body fat successfully the first
4-6 weeks.
■■ Then the rate of fat loss starts to slow down, each week fat loss slows down
more and more and now the client 8-9 weeks in is still perfectly eating to
their numbers of 2,000 calories.
■■ Client B is now getting very frustrated as they say, “I am in a calorie deficit
but it’s not working anymore”.
So here is where the client is incorrect. Yes, they are following their meal plan of
2000 calories correctly and yes it isn’t working anymore. However, they are wrong
in thinking they are still in a calorie deficit, they are not. They were but due to
metabolic adaptation the 2,000 calories are no longer a calorie deficit.
Why is this no longer a calorie deficit?
Metabolic adaptation has slowed BMR, which means less calories out,
simultaneously NEAT levels have dropped. Both natural and normal adaptations
of under eating. However, this means the body has purposely slowed these
mechanisms as a means of defence against fatter loss.
The body has slowed these processes and reduced calorie expenditure to greatly
limit the calories out component of energy balance. Client B has done nothing
wrong, but is no longer losing weight, simply because they are no longer in the
calorie deficit they think they once were.
This is metabolic adaptation!
CALORIES
OUT
CALORIES
IN
CALORIES
IN
CALORIE DEFICIT CREATED
CALORIES
OUT
METABOLIC ADAPTATION
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10
Leptin versus
Ghrelin
Leptin and ghrelin are hormones commonly associated to hunger and cravings
which become very apparent in a period of under eating. Leptin is the hormone
which mediates satiety and regulates body weight. Leptin acts on the brain after
having a meal to give us the feeling of fullness.
When leptin is high, satiety is high and our ability to overeat is significantly reduced.
Leptin, in synergy with other factors, regulates the body’s weight, maintaining it at
a constant level. Do you ever feel like you just can’t break past a certain weight, like
the numbers on the scales are stuck? For me 85kg is that point. To go past it, I have
to strategically eat in a surplus. Then to lose, I have to again have to consciously
restrict calories.
Now how does leptin regulate our weight? Leptin is made and secreted by our fat
cells. When there is excess body fat, our body secretes more leptin to stop us eating.
The opposite, occurs, when fat levels drop in the body, then so does secretion of
leptin too, resulting in increased appetite. Our body wants homeostasis, to maintain
a constant weight.
This is our happy spot and the body will do everything it can to keep us here.
When we diet, and lose body fat, the fat cell shrinks. Remember, fat cells shrink,
they do not disappear! When the fat cell shrinks, the leaner we get, the less leptin
is secreted. This is believed to be a natural survival adaptation to losing body fat.
The more weight we lose, and the more we drift below that usual set point
body weight, the less leptin is released. The less leptin released the lower
the satiety signals.
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Now satiety levels go down and down. Simply we feel less full when we consume
a meal. But this is made worse by the fact leptin and ghrelin our hormone that
regulates hunger have an inverse relationship. When leptin is low, ghrelin is high.
Meaning, satiety will be low, and hunger levels are high. Not what we want when
we are dieting trying hard to stick to a calorie deficit.
LEP
GH
RE
TIN
LEP
LIN
GH
HUNGER
RE
TIN
LIN
SATIETY
LEPTIN &
GHRELIN
STOMACH
LEPTIN
GHRELIN
Produced by
cells the
gastrointestinal
tract
Hormone made
by adipose cells
ADIPOSE
TISSUE
LEPTIN
BEFORE EATING
AFTER EATING
The body doesn’t care if we want abs or a bikini body. The body wants to preserve its
weight as evolutionary the physiology is still “stuck” to when food was scares. This
is why after a period of fat loss, whether its post transformation, or comp prep, we
naturally feel ravenous and want to eat everything in our sight.
Those hunger levels whilst we are a few weeks out of comp or from a photo shoot
we can control. Our eyes are on the prize and the goal is more powerful than the
hunger. But what happens when the goal is achieved?
This is where we start to have a more carefree attitude to nutrition, combined with
low satiety and hunger being through the roof. It’s a very bad combination, and a
recipe for disaster. Our body wants us to eat, then when we have lost the power of
our goal, this is where we routinely see people put ALL that weight they just lost
back on, often in half the time. 12 weeks to lose 7-8kg, and then post
transformation within 6 weeks all that weights back on!
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This is the sad reality of most transformations. Firstly, they don’t last, and secondly,
we often get fatter than we were when we originally started. This is, if you don’t
have a plan of attack post fat loss result. But, we will get to that as we go. Back
to leptin.
As previously stated, leptin regulates the homeostatic weight. I covered this earlier,
when in a calorie deficit, and fat loss is achieved, the fat cell shrinks and produces
less leptin. This response is aimed at the body wanting us to be hungry, so we eat
more and put body fat back on to get back to our original weight. Now on the flip
side, leptin is also a key player when in a calorie surplus.
Have you ever intentionally tried to bulk up before? To all the guys out there, I am
assuming it’s a resounding ‘yes’! It goes something like this, when in a calorie deficit
ending your cut, you are thinking “I am starving, I cannot wait till it’s time to bulk.
I am going to get so jacked and eat all the calories in the world”.
Then, you start bulking and eating in a calorie surplus. Initially you easily hit your
numbers, but each week the numbers you were so desperately praying for in a
calorie deficit, now are not anywhere near as appealing, now you are in the surplus.
Your body fat levels rise, and hunger levels keep dropping. You get to the stage
that the thought of even your favourite cheat food, is no longer appealing. So,
what is happening here? Simple. The fat cell has now expanded and filled with
fat. The more filled the fat cell, the more leptin is secreted resulting in high satiety,
and low hunger. We now feel full, so we stop eating, and get back to that original
homeostasis weight set point.
So now, you may be thinking “But then why are people obese”?
If we get signals to stop eating, and it becomes almost impossible to put body fat
on for a lot of us at a certain point. Well, when we chronically over eat and therefore
chronically over secrete leptin, the body eventually becomes resistant to the leptin
signalling. This means, that although the hormone is still present in adequate levels,
the body does not respond to it, and thus we never feel full leading to putting on
weight and becoming overweight and obese.
This is a dangerous place to be and why you routinely see people get so overweight,
is simply because the satiety signals that tell them to stop eating and that they
are full, are no longer being received. Leptin resistance results in low satiety and
concomitant weight gain. A key reason why obese people eat and eat,
and only get fatter. Their satiety signalling is impaired.
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11
Efficient
versus
Inefficient
Metabolic
States
When we diet, we have a variety of survival mechanisms that kick in to make fat loss
harder. Firstly, we have metabolic adaptation, the purposeful slowing down of our
BMR and NEAT levels to slow down the rate of fat loss. This is generally considered
phase 1 of the survival mechanism.
The second phase is when our metabolisms become “efficient”. Efficiency is
universally seen as a positive in life, however, this time it’s not. Everybody reacts
differently to a calorie deficit. Ectomorphs usually are able to diet very successfully
without breaking a sweat.
They will have their calories set quite high, and consistently lose body fat on this
number. Whereas endomorphs generally will need to consistently lower the calories
over the weeks to continue to get a fat loss response. This appears to be very much
related to their metabolic types.
Ectomorphs are largely seen as inefficient metabolic types. Endomorphs are
efficient metabolic types. So, what does this all mean?
We will use 2 clients as an example:
Client 1
Client 2
Inefficient Metabolic Type
Efficient Metabolic Type
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Both clients have the same body weight, and body fat levels to begin with, therefore
TDEE is identical. For the purpose of this exercise, we will say both TDEE’s are
2,500 calories.
■■ To lose ½ a kilogram of body fat a week we need roughly a 500 calorie deficit
a day (as previously explained), both clients begin their fat loss phase on 2,000
calories a day.
■■ The whole concept of this number is that we need 2,500 calories a day to
basically function, based off the TDEE. TDEE takes into account our BMR, NEAT,
thermic effect of food and also our activity levels, 2,500 calories mean we can do
all those jobs successfully and maintain our weight.
■■ By consuming 2,000 calories a day, we are negatively impacting our energy
balance.
■■ 500 calories are not being consumed, but we require those 500 calories to
perform all our tasks for the day.
Where do we get those additional calories then? Well from our stores, i.e. primarily
from our adipose tissue (fat cells). The fat in the adipose tissue is our stored energy
for this very reason. If we don’t consume enough calories for fuel, our body will tap
into the stored energy, mobilise it and then use it for fuel.
We are now fat burning.
All simple enough. Now back to the metabolic types.
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Client 1 – Inefficient metabolic type:
Inefficient here means, they easily consume those 2,000 calories. They run through
that energy being consumed nice and quickly, and then tap into their stored
energy. Each day, very easily using 500 calories of energy from stored body fat to
help their bodies function. This person is able to easily and consistently drop body
fat week to week.
There is no reason for them to drop their calories much, as they keep dropping body
fat weekly. As Client 1 continually keeps tapping into energy reserves aka ‘body fat’,
this person has a much easier time dieting, and also generally is able to diet on
much more food. This is generally the ectomorph client.
Client 2 – Efficient metabolic type:
Just like client 1, needs to eat 2,000 calories a day to create a 500 calorie deficit,
and tap into 500 calories of stored energy. Initially they do the first few weeks and
drop body fat at a nice rate. However, fat loss slows down. After 3-4 weeks instead of
dropping 0.5kg a week, it becomes .3, then .2 then finally 0 weight loss. But they are
still consuming 2,000 calories and their friend client 1 is still dropping their half
a kilogram a week.
What has gone wrong with Client 2?
Nothing technically, it is just that client 2 has an efficient metabolism. What this
means is the body becomes very good at functioning with low calories. They are
able to eat 2,000 calories, but as a survival mechanism, their body has become very
efficient at utilising all those 2,000 calories to do its daily requirements. Now instead
of inefficiently using the 2,000 calories quickly and tapping into the stored energy
for fuel.
The efficient metabolic type’s metabolism has purposely slowed as a form of
survival. It struggles to tap into body fat as fuel, as their metabolism has been
taught to run well off the lowered calories. This is great in famine; the efficient
metabolic type will live longer. However, not great when trying to get comp prep
lean or that dream bikini body.
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Client 1 – Inefficient metabolic type:
Inefficient here means, they easily consume those 2,000 calories. They run through
that energy being consumed nice and quickly, and then tap into their stored
energy. Each day, very easily using 500 calories of energy from stored body fat to
help their bodies function. This person is able to easily and consistently drop body
fat week to week.
There is no reason for them to drop their calories much, as they keep dropping body
fat weekly. As Client 1 continually keeps tapping into energy reserves aka ‘body fat’,
this person has a much easier time dieting, and also generally is able to diet on
much more food. This is generally the ectomorph client.
Client 2 – Efficient metabolic type:
Just like client 1, needs to eat 2,000 calories a day to create a 500 calorie deficit,
and tap into 500 calories of stored energy. Initially they do the first few weeks and
drop body fat at a nice rate. However, fat loss slows down. After 3-4 weeks instead of
dropping 0.5kg a week, it becomes .3, then .2 then finally 0 weight loss. But they are
still consuming 2,000 calories and their friend client 1 is still dropping their half
a kilogram a week.
What has gone wrong with Client 2?
Nothing technically, it is just that client 2 has an efficient metabolism. What this
means is the body becomes very good at functioning with low calories. They are
able to eat 2,000 calories, but as a survival mechanism, their body has become very
efficient at utilising all those 2,000 calories to do its daily requirements. Now instead
of inefficiently using the 2,000 calories quickly and tapping into the stored energy
for fuel.
The efficient metabolic type’s metabolism has purposely slowed as a form of
survival. It struggles to tap into body fat as fuel, as their metabolism has been
taught to run well off the lowered calories. This is great in famine; the efficient
metabolic type will live longer. However, not great when trying to get comp prep
lean or that dream bikini body.
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12
The Cost of
Getting Lean
Getting lean and/or losing the excess amount of body fat is absolutely a positive
thing to do for your health, that lowers your risk for cardiovascular disease and
diabetes, the two biggest chronic epidemics worldwide.
In addition, it reduces systemic inflammation, oxidative stress, DNA damage
and aids in DNA repair [Włodarczyk et al., 2019].
In the process of getting leaner, the following adaptations may occur::
1
Metabolic adaptation
2
Metabolic efficiency
3
Leptin levels lowering (satiety goes down)
4
Ghrelin levels rising (hunger and cravings rising)
5
Muscle protein synthesis lowering and muscle protein breakdown increasing
(increased risk of muscle loss)
6
Thyroid hormone levels lower – calories out further go down [Vaitkus et al., 2015]
For the aforementioned reasons losing body fat is not as simple a concept as it
may sound. As previously discussed, whilst hard, our goal generally over rules the
difficulty of dealing with hunger, lowered calories and missed social events.
Herein lies the issue.
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What happens once the initial goal is achieved?
When the initial goal is achieved, we are left with a person who has a lowered
metabolic rate, a more efficient metabolism which has learnt to run effectively
off lowered calories, and combine this with a very hungry person means, fat gain
potential is heightened. The next issue is post weight loss, when our fat cells shrink,
it also increases their sensitivity. Insulin and leptin sensitivity are a great thing.
However fat cell sensitivity post diet is not exactly a positive.
Post diet, when we increase calories into
a surplus, the body is in fact very anabolic
in fat but not as much when it comes to
protein and building muscle.
Why this is interesting? Because this flies in the face of general muscle building
processes. People always ask me “should I bulk or cut first”? My response is, if you
want to be lean and build muscle, ideally diet down to a lower body fat level first –
males I would recommend aiming for under 15% body fat and females under 22%
body fat.
Why would this be recommended? Because the leaner, generally the greater
our insulin sensitivity. The better our insulin sensitivity, the greater our nutrition
partitioning i.e. driving nutrients to the right places. What we mean with nutrient
partitioning is utilising the different nutrients i.e. protein, carbohydrates and fats for
the best purpose.
All of them can contribute to energy generation and energy storage. Ideally, we
wish to utilise amino acids derived from protein for muscle building purpose and
glucose to replenish and boost our glycogen stores that one of the main energy
stores that optimise performance especially in endurance sports. All three of
them can be stored as fat but ensuring the right macronutrient breakdown and
provided that we are lean, we can facilitate the shuttling of these nutrients into the
appropriate tissues.
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By being in a calorie surplus we are naturally creating an anabolic environment in
the body. But what we are anabolic in – muscle or fat – is determined to an
extent by our body fat levels.
When a fat cell shrinks in diameter, the smaller it gets, as more and more fat is
pulled out, the more sensitive the cell becomes to hormonal signals such as insulin
and leptin. This is an issue, when we go back to a surplus. Despite being lean, the
fat cells are so sensitive and desperate to get the body back to homeostasis or that
metabolic set point.
Thus the body favours fat gain over pushing the surplus of energy to muscle
building. Post comp or transformation, the body, despite being lean, is very anabolic
overall including boosting the fat stores! Combined with a low metabolic rate and
increased hunger levels, the body will do everything it can to put that fat back on
and very fast!
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13
Short Term
Dieting versus
Long Term
Under Eating
It’s important we identify different dieting scenarios to recognise, not all diets lead
to the same adaptations, for instance, the man who says “I have a beach holiday
in 6 weeks’ time and I want to drop 3kg to get my abs back”, who then eats in a
20% deficit for 6 weeks, gets his abs back, has no major metabolic adaptations, no
hunger, calories don’t need to drop below 20% and basically goes through a simple
and successful dieting period.
All of this is still a fat loss block, but shorter in nature, a conservative deficit,
combined with not losing much weight. Thus, the client does not get fat from his/
her usual weight and the metabolism does not change much.
Does this scenario require a reverse diet? Generally, no. As calories were able
to stay the same number over the diet, it means we have had very little to no
metabolic adaptation. We simply re-calculate TDEE and bring calories back to his
maintenance.
Now, if we diet for longer periods of time, such as 16-24 weeks, even if it’s a
conservative deficit (e.g. 10%), there will still be negative adaptations. A small deficit
is still a deficit. Which still results in lowering of BMR, NEAT levels dropping and also
when weight is lost, albeit slowly, leptin levels dropping.
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14 The Exit Strategy
The exit strategy is exactly that, a plan of attack for when the initial plan finishes.
The plan AFTER the plan ends, after you’ve achieved your initial transformation and
achieved your goals. Everyone is always so focused on getting from point A to point
B, forgetting the goal is not to just get to point B, but live at point B long term.
What is the point of working your ass off for 12-16 weeks, or even longer for some of
you, to get to the body fat percentage you want for a few days, a week or god forbid
some of you literally reach it for one day, get your photos, and then fall right off
immediately?
I was that guy! When we really think about it, the concept of killing ourselves in all
or nothing mode for a time period, to reach our goal, and then as Layne Norton
would say, reach “f**k it” mode, then immediately fall right off. This is common in
comp prep when competitors reach scary low body fat percentages.
The difference is, those body fat percentages for most, are not sustainable.
Competitors need to get too lean, and naturally will need to put on some body fat
to be considered healthy and also maintain that physique year-round.
The issue with competitors is that they fall off BADLY. Within 4-6 weeks, their bodies
quite often don’t resemble how they looked on stage. Actually, their bodies don’t
even resemble how they looked 6 weeks before they stepped on stage. It is not
uncommon for them to fall backwards badly with no plan. It’s the cost
of getting so lean.
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Those survival mechanisms are so pronounced. Once the goal is achieved or the
comp is over, the body’s defence system combined with that lack of goal equals
disaster. Unless there is a plan of attack for what’s next, an exit strategy.
For the ‘Gen Pop’ client or non-competitor, the difference is that post fat loss phase,
they will reach a body fat percentage which is very much maintainable. They have
not gotten “stage lean” nor would they ever need to. They have simply gotten into
a healthy body fat range which is where we want to keep them long term. This is
crucial. We don’t want the usual rebound. We need to make sure that this time is
different.
We want to set this new body fat level
as the new set point long term.
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15
How to Track
Your Macros
Before we enter into the details of how to execute the “Exit Strategy”, I need to
emphasize the importance of tracking macronutrients on an app e.g. MyFitnessPal
/ iNutritionPro.
This is not a meal plan.
I do not do meal plans, as I strongly believe they do not educate clients on the finer
details of food intake such as the energy content of meals (calories) and the macronutritional breakdown i.e. carbohydrates, protein and fat. In the Art of ‘Gen Pop’
Transformations, I taught my clients (over 12,000 of you and counting as of March
2019) how to calculate calorie requirements and set calorie deficits.
If you haven’t read this book, I strongly advise you to do so. You can read more
about it in the further reading section of this guide book. Now my goal in that book
was to give you the power to take charge of your weight, and that power begins
with understanding the energy value of food.
When you start tracking your calories, this will be truly the first time that you
understand how much food you are consuming. This is a key step to success with
weight management. Tracking can be very much a light globe moment of “oh s**t,
I am actually eating so much more than I thought I was” and explain immediately
why results have not been achieved.
I recommend using “MyFitnessPal” app, as it’s simple and affordable for all.
Now, with saying this, let’s move into the “Exit Strategy”.
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16
How to
Reverse Diet
Successfully
Reverse Dieting involves slowly building calories back to maintenance levels, the TDEE.
Example: Pre-Fat Loss Training Phase Client on 2500 calories per day
For this example, the client is pre fat loss training phase, their TDEE is 2,500 calories
a day, they began their diet on 2,000 calories, a 500 calorie deficit. They lost 7-8kg’s
and due to metabolic adaptations and metabolic efficiency, during their 12 week
cut, their calories had to keep dropping to continue getting a fat loss response.
By the last week of the diet their calories are down to 1,400. They end up losing ½
a kg a week to complete the fat loss phase and reach their goal weight. After the
weight loss, the TDEE is recalculated and is found to be 2,370 calories, 130 calories
less than the previous TDEE. This happens because now their body weight is lower
than previously.
Now, the issue is, this TDEE estimate is not accounting for the fact they just spent
12 weeks dieting. It’s purely going off body fat and body weight. Not what they have
previously been doing.
So, it is not taking into account the survival mechanisms mentioned previously.
Remember the client finished their fat loss phase on 1,400 calories. They were
on average losing ½ a kilogram a week thus they were on a 500 calorie deficit.
Therefore, their TDEE at the time would be (1,400 + 500=) 1,900 calories, which is
below the estimated 2,370.
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TDEE is lower due to BMR and NEAT levels dropping due to metabolic efficiency.
If we just immediately increased their calories up to 2,370, this would be an initial
surplus for them rather than their maintenance calories. Which is why we often see
people putting on weight, as they have overestimated their TDEE and not allowed
enough time for their metabolism to pick up.
How would we reverse diet the client in this scenario?
As the client was finishing the fat loss phase on 1,400 calories, we know as they were
losing, their estimated actual baseline calories right now are 19,00. So this is where
we begin.
■■ The client’s calories begin on 1,900 as we start their reverse diet.
■■ The goal is to build the client from 1,900 calories a day up to their
estimated TDEE of 2,370.
Now the question is not just about calories, but what do we do with the
macronutrients? How do we make these calorie jumps?
■■ Let’s say the client who finished on the 1,400 calories had a macro split of
■■ Protein 140g Carbs 120g Fats 40g per day
As protein is already set to the correct body weight level, there is no need to
change protein. Since the goal is to provide extra energy, it is best to rely on the
macronutrients that are primary sources of energy, which are carbohydrates and
fat. Therefore, the goal of the reverse diet or exit strategy is to hold protein levels
steady whilst incrementally building up carbohydrates and fats.
What I usually do with reverse dieting clients is have them increase their calories by
150- 250 calories every 10-14 days, provided that their weight holds steady.
Smaller increases for a more conservative
reverse diet, the higher end number for a
more aggressive reverse diet protocol.
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The key to understanding how to execute a perfect “exit strategy” is to recognise
there are a variety of different levels to dieting. Not all fat loss diets are equal, so not
all exit strategies are equal. In this guide, I have summarised a variety of scenarios
that you should be able to relate to, in order to choose which exit strategy suits you
best.
A ‘gen pop’ client who loses 10kg’s, but still has another 15kg to lose, would use
different methods to a gen pop client who loses 10kg’s and is then at their goal
body weight.
A comp prep client like Lauren Simpson, who only needed 8 weeks to be “stage
ready” and win the WBFF World Bikini title is going to have much less serious
metabolic adaptations, to the comp prep client who dieted for 24 weeks to get lean,
had calories drop extremely low and needed cardio 4-6 times a week.
This client has had to go through a large amount of metabolic adaptation. They had
cut calories very low and pushed calorie expenditure through the roof in order to
continually get a fat loss response. This is due to metabolic adaptation constantly
wiping out their calorie deficit. The only way to continually create that deficit is to
manipulate energy balance.
The harder it is for you to get lean, the more
likely you will rebound post diet.
The more you have to “suffer” to get lean, the more likely you will rebound post diet.
These people require a slower and steadier reverse diet to that of a person who
cruised through to their dream body.
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17
System 1:
The Exit Strategy
for ‘Gen Pop’
Transformation
Clients
This first scenario, is aimed at all of you who have completed my ‘Art of Gen Pop
Transformations” guide book (which you can read more about in the further
reading section of this guidebook for those that have not) and have successfully
achieved your incredible transformation (well done!), like some of the photos below.
Now, we are going to go deep into how to make changes successfully over the next
12 weeks to ensure our transformation is maintained.
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The other scenarios won’t be anywhere near as deep, so read this one to ensure you
understand the finer details to a successful Exit Strategy. In 12 weeks most likely
you have achieved your goal ranging from losing 7-10% of total body weight in 12
weeks. This is a great result, but it also is a lot of weight to lose in 12 weeks. The more
weight we lose in a short period of time, the greater potential for weight regain or
‘failure’ if we don’t have an “exit strategy”.
What we need to do, is tell your body that
this is the new YOU!
A few keys to understand here, is with a Gen Pop transformation, we have not
reached a body fat percentage so low that it’s not maintainable. This is not comp
prep, where we reach extremely low levels of body fat that is virtually impossible
and even unhealthy to maintain long term. This is a great thing for you!
What we need to do, is tell your body that this is the new YOU! We do this by
holding you at this body fat for a good 6 months! I want this body maintained. The
longer we can keep you here, the higher the chance we keep the body fat off long
term.
Now, because we have lost a large amount of weight in a short amount of time, the
goal is a very conservative reverse diet. I don’t want to rush things, and I want to
build you up slowly.
So how does it work?
■■ Firstly, when the period of calorie restriction is over, or transformation is
achieved we must take down our finishing calories.
■■ Then we recalculate our TDEE – this is crucial!
For instance we will use a female client:
■■ Her finishing weight is 65kg and 24% body fat. She has reached her
goal and dropped 7kg (just over 10% of total body weight).
■■ Her calories finished on 1,400.
■■ We recalculate her TDEE with her new body weight and body
fat which gives us a TDEE 2285.
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The goal of the reverse diet is to take the client from 1,400 calories up to her
estimated TDEE of 2,285 over the next 12 weeks!
From the numbers, she has finished in about a 37% calorie deficit to reach her goal
transformation numbers.
Where do we start the client and why not just jump back to baseline
calories?
The issue with going back to baseline immediately is that this female client
has metabolic adaptation, even though the estimated TDEE says 2,285, it’s not
accounting for the fact she has just been in a 12 week period of dieting, and
therefore has lost a good amount of weight. The fact that she was on 1,400 calories
to get a fat loss response, says her actual TDEE, is actually substantially lower than
2,285.
Now, how do we fill in the gap of calories between 1,400 and 2,285, without putting
on excessive amounts of body fat. Remember, if we just jumped her immediately
to 2,285 it’s very much likely, this would currently be a surplus for her, and she will
experience fast weight gain.
Post fat loss period, is when the body is primed to put on body fat AND accumulate
new fat cells. For the Gen Pop client, we have just gone to all the effort and sacrifice
to get them their goal body weight, now we need to ensure we take a conservative
route.
So what would it look like over 12 weeks and how do we execute the
“Exit Strategy” for the post ‘Gen Pop’ transformation?
As the goal of an Exit Strategy is to increase the metabolic rate back to a healthy
rate, we need to look at finishing numbers first. The client finished on 1,400 calories
and was losing body fat. This tells us 2 things; firstly, the client is in a deficit, and
secondly, 1,400 calories are not their baseline. This is important as we want to begin
the client on a theoretical but conservative baseline.
We don’t want to begin on 1,400 calories as we know this is a deficit, the goal is to
take them out of a deficit. The more we build their calories up, the more it will allow
the metabolic adaptation to lower, which naturally leads to an increased BMR and
NEAT levels rising again. This is how metabolic rate gets back up!
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1,700 calories - this is where I like to begin reverse diets
I increase finishing calories up by 300. The reason for 300 is simple, the clients TDEE
is probably closer to 1,800 – 1,900, not 1,700. It’s important to remember, that post
fat loss block, steps and cardio will be lowered, not completely cut, but lowered.
This means less calories out than when they were eating 1,400 calories, somewhat
altering the numbers.
A big goal of my first jump in calories with the gen pop client, is showing them that
an increase in calories is not going to make them fat immediately! We need to take
into account a client’s psychology. Finally, they have reached their goal body after
years of trying! Thus, the thought of going backwards can be quite scary.
I find with my clients, especially females, that convincing them that now it is time
to eat more can be a very hard process. This first calorie jump is crucial to helping
ease the mindset of a client in the reverse diet, which is why we increase calories,
but albeit in a conservative manner.
■■ Finished calories – 1,400.
■■ Starting Reverse diet calories – 1,700
■■ Goal calories – 2,285
The difference is 585 calories, which we want to build up slowly. How do we do this?
Let’s first start with the clients finishing macros from Gen Pop plan of Protein
140g Carbs 120g Fats 40g.
From these numbers, protein levels will stay consistent. Do not raise or lower
protein. Keep it here! This means carbs and fats will rise. With the goal of building
up both macronutrients in a 2 :1 ratio, favouring carbohydrates.
Meaning each jump of calories, 2/3 of calories will come from carbohydrates,
and 1/3 will come from fats.
A rise of 1400 to 1700 calories is a 300 calorie increase. This will be 200 calories
allocated to carbohydrates (i.e. 50g) and 100 calories to fats (i.e. 11).
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Macros to begin reverse diet: Protein 140 Carbs 170 (+ 50) Fats 51 (+ 11).
This is our beginning macro breakdown. The goal is to hold our weight on these
calories/ macros for 2 weeks. Every 2 weeks we will raise calories and macros, if the
weight is holding steady.
Now, how much weight should we expect to go up? As carbohydrates are rising
as well as food quantity in general, it is normal for scale weight to rise, often in the
first few days of a bump in calories. This is generally going to be related to water
retention after 3-4 days and after that, the weight will hold steady.
For a Gen Pop reverse diet, as they are currently at a maintainable body fat
percentage the weight gain should be absolutely minimal. Ideally no more than
½ a kilogram per jump in calories.
The next step is understanding how many calories to jump up every 2 weeks.
How I suggest doing this is going off a percentage base.
Every 2 weeks I want to raise calories by about 5-10%.
Weeks 1-2: The client begins at 1,700 Calories.
With the goal of building to 2,285.
A 5% calorie increase is 85 calories. A 10% calorie increase is 170. As the jump is
only 585 calories between starting calories to goal TDEE, and we want to take a
conservative approach. We will use a conservative end of 6% which is 102 calories. I
do not like jumps less than 100 calories, which is why 6% jump makes sense.
Too small of a jump, and we need to remember, human error with tracking will
happen. Not every day is the client perfect with tracking so it’s important we have a
minimum number when it comes to calorie increases. Now if it was a male starting
on 2500 calories, a 5% jump is 125 calories, which makes 5% a more realistic option.
Macros: Calories 1,700 - Protein 140 Carbs 170 Fats 51
Weeks 3-4: 1804 Calories
Here we will use a rough 70/30 percentage split of carbs to fats increase 17 carbs
increase – 68 calories – 5g fat increase – 45 calories equal 104 calories total.
Macros: Protein 140 Carbs 187 (+ 17) Fats 55 (+4).
Now, everything goes well, the client’s weight remains the same,
we bump up using our 104 calorie jump again. With 17g increase to
carbohydrates and 4g to fat.
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Weeks 5-6 - 1908 Calories
Macros: Protein 140 Carbs 204 (+17) Fats 59 (+4).
Let’s take a look at the 5-6 week mark, how calories and macros have changed since
the client finished their Gen Pop Transformation and the client is now eating 508
calories more and 84g more carbohydrates! Whilst most likely maintaining their
body weight.
This is how reverse dieting works!
Weeks 7-8 - 2,010 Calories
Macros: Protein 140g Carbs 221g (+17) Fats 63g (+4).
Weeks 9-10 - 2,112 Calories
Macros: Protein 140g Carbs 238g + (17) Fats 70g (+4).
Weeks 11-12 we will jump up all the way to 2,285 which is a bigger jump to get to,
so for weeks 11-12 we will continue the 104 calorie jump.
Weeks 11-12 - 2,215 Calories
Macros: Protein 140g Carbs 255g (+17) Fats 74g (+4).
Now, everything goes well, the client’s weight remains the same, we bump up using
our 104 calorie jump again. With 17g increase to carbohydrates and 4g to fat.
This may seem like a slow way to build calories up, but for the gen pop client, it’s a
crucial aspect to helping them stay on track and keeping this body fat. Ideally for
gen pop clients, the time it took them to diet down, needs to be matched with the
time spent reverse dieting back to baseline.
Now the client has dramatically increased calories over 12 weeks, and they should
have kept body fat within 1-3 % of what it was at the end of the transformation.
Additionally, they have also built their metabolism back to where it should be!
This is how to reverse diet for a Gen Pop
client post transformation.
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Now, let’s recap:
1
Re-calculate TDEE post 12 weeks or initial fat loss phase
2
Begin reverse diet calories 300 above finishing mark
3
Raise calories every 2 weeks with the increases going towards
carbohydrates and fats
4
Keep protein levels consistent
5
Depending on how fast you want to reverse diet, raise calories
5-10% every 2 weeks, provided that body weight is kept within 1kg.
6
Use a 70:30 ratio of calories towards carbs to fats
7
Ideally spend 12 weeks building calories up to baseline as we
dieted for 12 weeks to get the goal body weight.
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18
System 2:
Not at goal
body fat levels,
although just
completed
a 12 week diet
This is a very common scenario, so I want to delve deeper into it. Many times we
complete a 12 week transformation program, but we don’t reach our end goal
physique.12 weeks is a great amount of time to build momentum, but if you have
more than 10 + kilograms to lose, 12 weeks is simply not going to be a sufficient
period of time to reach your goal body fat. So, what happens after 12 weeks of
dieting?
This is where we will introduce a 2 week diet break! Yes, 2 weeks! It is important
we don’t live in a calorie deficit, and after 12 weeks of dieting negative metabolic
adaptations become more pronounced. At that time, a diet break is a fantastic tool
to give the body a break from the rigours of under feeding.
Remember...
Step 1 – After 12 weeks, you need to recalculate your TDEE
Let’s demonstrate with a male client, we will call him ‘Client A’:
■■ Male Client A started at 100kg’s and 35% body fat. By the end of 12 weeks he has
dropped 10kg and 8% body fat. Nice These are great results, but he is still not at
his desired body fat level.
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So let’s recalculate TDEE!
■■ Client A is now 90kg’s with 27% body fat – his new TDEE is 2,874.
■■ Despite the new TDEE being 2,874, we will not diet break on this number.
Remember, this number is not taking into account metabolic adaptation
of having recently done 12 hard weeks of dieting. On average, metabolic
adaptation studies show accounts for roughly a 10% decrease in energy
expenditure. Therefore, we will subtract 10% off the TDEE of 2,874 to account
for metabolic adaptation. It’s crucial, we are not putting body fat on here, so we
must account for all variables.
■■ Now we subtract 287 calories or 10% from their predicted TDEE to give us their
diet break number of 2,587!
Step 2 – Set Macros for Diet Break
Before we get to the numbers, let’s revisit why we diet break. The longer we diet,
the greater the metabolic adaptations we experience, these include but are not
limited to:
1
BMR and NEAT levels dropping
2
Protein synthesis lowering
3
Leptin plummeting
4
Ghrelin rising
5
Severe hunger and cravings
The goal of the diet break is to help drive up leptin levels again which will
do a few things:
1
Improve satiety
2
Manage hunger
3
Raise thyroid hormone levels which raise the metabolic rate
4
Potentially drive up BMR and NEAT levels
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In addition, diet breaking will give the client a psychological break from the rigours
of dieting! Now, back to the numbers for the diet break. The diet break is high in
carbohydrates because we need carbohydrates through the roof and calories at
maintenance to drive up leptin hormone.
■■ Protein – set at 1.8g per kg of body weight
■■ Fats – set at 0.8g per kg of body weight
■■ Carbs – the remaining calories after setting the above
How would this look for the Male Client A from the example above?
We know that calories are set at 2,587 from the above example (minus 10%
from TDEE)
■■ Protein = 1.8g x body weight of 90kg = 162
■■ Fats = 0.8g x body weight of 90kg = 72
■■ Carbs = [ TDEE calories less 10% - calories from (protein + fats)] / 4
Let’s do the calculations…
■■ 162 protein x 4 = 648 calories
■■ 72g of fat x 9 = 648 calories
■■ Let’s plus these together, 648 + 648 = 1,296 calories.
■■ Now, to figure out carbohydrate total, 2,587 (total calories) minus
1,296 (calories of protein and fats) = 1,291 calories or (1,291/4 =) 323g of
carbohydrates. Based on these calculations, carbohydrates for diet
break will be 323g.
Diet break Macros for Male Client A:
■■ P 162g
■■ C 323g
■■ F 72g
We want to diet break for 2 full weeks. Then, we will return to a calorie
deficit, because Male Client A still wants to achieve greater fat loss.
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Step 3 – Reset Calorie Deficit
Now that we have spent 2 weeks in a diet break, it is time to return to a calorie
deficit. For this next period of dieting, I prefer the client to follow a more
conservative approach. The initial 12 weeks are about creating momentum and
improving overall health markers. By losing a good amount of weight in the first 12
weeks, we have achieved this momentum.
For this second period of dieting I suggest a more conservative approach. This will
often have you dieting on more calories than you finished, as due to the 2 week diet
break, the metabolic rate should have increased somewhat.
Set calorie deficit at 20% of TDEE used for diet break. Remember this is TDEE minus
10%. We will continue to Male Client as the example.
Male Client A - New calorie deficit for diet ‘phase 2’
■■ Diet break Calories 2,587 → Macros: P 162g, C 323g, F 72g
■■ From here, we want to create a 20% calorie deficit from 2,587 →
2,587 - 20% = 2,070 calories
Again, we are creating a 20% calorie deficit from the TDEE number which accounts
for metabolic adaptation of 10%.
Macro breakdown recommendations can accommodate personal preference here.
For those who feel better on higher carbohydrates
■■ P 2.2g per kilogram of body weight
■■ F 0.9g per kilogram of body weight
■■ C the remaining calories
For those who prefer eating more fats
■■ P 2.2g per kilogram of body weight
■■ F 1.1g per kilogram of bodyweight
■■ C the remaining calories
For Male Client A, the macro breakdown on 2,070 calories for each
scenario would look like this”
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Higher Carbohydrates Macro Break Down
Higher Fats Macro Break Down
■■ P 198g (2.2g per kg of bodyweight)
■■ P 198g (2.2g per kg of bodyweight)
■■ F 81g (1g per kg of body weight)
■■ F 99g (1.1g per kg of bodyweight)
■■ C 137g (remaining calories)
■■ C 97g (remaining calories)
How to Create Shorter Periods of Calorie Deficits?
Since we are in a second 12 week block of dieting, I want to avoid long periods in a
calorie deficit. The macros listed above will be your calories and macros for 4 week
blocks.
Every 5th week, you will do a 1 week diet break. For this, you will need to recalculate
the TDEE and reset macros using the numbers listed previously for the diet break.
Our program will be 4 weeks calorie deficit, 1 week diet break. Then repeat with
another 4 week calorie deficit. Followed by another 2 week diet break!
12 weeks following The Art of ‘Gen Pop’ Transformations would look like this:
■■ Week 1-2: 2 Week Diet Break.
■■ Week 3-6: Calorie deficit set at 20% of TDEE after accounting for 10%
metabolic adaptation.
■■ Week 7: 1 week Diet break. Again, recalculate TDEE.
■■ Week 8 – 11: Calorie deficit set at 25% of TDEE after accounting for 10%
metabolic adaptation. We drop a further 5% calories to account for further
adaptation.
■■ Week 12 & 13: 2 Week Diet Break. Again, re-calculate TDEE.
This is 13 weeks of the diet after the initial Gen Pop transformation. Of those
13 weeks, 5 weeks are at baseline / maintenance calories. The longer my clients
diet for, the more frequently they come out of a calorie deficit.
In these 13 weeks, 8 weeks are spent in a calorie deficit. Plenty of time to still
lose a good amount of body fat, whilst also ensuring we are consistently trying
to restore hormonal markers by diet breaking.
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19
System 3:
The Exit Strategy
for The Long
Term Under
Eater
The “Exit Strategy” is primarily aimed at those who have just finished a fat loss
phase. But what about those people who have been “under eating” for a long time
and can’t seem to lose body fat? They are simply “stuck”, you know it, the fat loss
plateau.
Now, before getting into this scenario, we need to really identify what is the actual
issue. A statement commonly made statement is that “I can’t lose weight because
I don’t eat enough”.
This in a way doesn’t work so much with understanding the concepts of energy
balance. If you are in a true calorie deficit, a big ‘IF’ for most, then it’s impossible not
to lose weight. For most people, they simply underestimate their daily food intake
and grossly overestimate their daily activity.
People think they eat less and move more
than they actually do.
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Time and time again, clients tell me they cannot lose weight on 1,200 calories. I then
set their caloric intake to 1,500-1,600 calories and guess what? They lose body fat
and rapidly too, I’d like to add. The client then says “wow, who would have thought
eating more would lead to fat loss”, to which I explain, it’s not that they are eating
more, quite the opposite actually. They are just now more accurately tracking their
food intake and thus are actually in a true calorie deficit.
But this is not everyone. There are cases where people have dieted too aggressively
too quickly, combined with too much training activity, resulting in significant
metabolic adaptation. Due to metabolic adaptation being so severe, their total daily
energy expenditure has plummeted. Although they may think they are in a calorie
deficit, in reality they aren’t.
For instance, let’s say a female client, does the new cool juice cleanse or keto or
fasting diet that some Instagram “influencer” has released. The client is put on 800
calories and does fasted cardio every single day. In a case like this, we usually find
that initially they lose body fat and total weight rapidly.
They do this for 10-12 weeks and drop about 10 kilograms and of course metabolic
adaptations follow. As previously explained, BMR and NEAT will drop and the body
will become very efficient at running well with lower calories.
The issue is, post diet, the client naturally will not be able to sustain this lifestyle
and with no exit strategy in place, when they go back to eating as before they will
rapidly put weight back on. It’s at time like these that people decide to hire a coach
to help them.
A lot of the time, the coach will put the client into a 20-25% deficit, however the
client does not lose weight the coach then usually decides to increase deficit to say
30%, and still, the client just maintains their weight. Now they are not losing body
fat, this is how the concept of “damaged metabolism” came about.
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However, as explained before there is no such thing. Instead of “metabolic damage”
what happens metabolic adaptations occur, dramatically minimising the “calories
out” component of energy balance. So, what is the solution?
The client has 2 options:
■■ Option 1 is to recognise that the calorie deficit is still the key, albeit,
due to the adaptation, they will need to drop calories dangerously
low to get a fat loss response.
■■ Option 2 (which I highly recommend), is to reverse diet. So, we go
a step “backwards” to make a leap “forwards”. We spend 12 weeks
building up the metabolic rate to their true TDEE, and then we
introduce a deficit, and then the client will start losing body fat on
substantially more calories than they were eating just to maintain
their weight.
Now on to The Reverse Diet!
This approach is slightly different to the other scenarios. The majority of people
who come to me at this stage, “think” they are eating 1,200 or 1,400 calories but
are simply not. So, step 1, is always figuring out whether or not the client is actually
eating as much as they think, or if they are simply under tracking calories.
Step 1 – Set calories to where they “think” they have been eating
and see what happens
An example of this is, if a client comes to me thinking they are eating 1,200 calories
and cannot lose, then I set their calories to 1,200, to have them prove to me that this
is the case. One of 2 things will happen:
■■ The first is the ideal situation, that they lose weight. This shows
that they were simply under tracking. If this happens, use my
‘Advanced Gen Pop Transformation” Guide to then get the
transformation you are after.
■■ However, it may be that they are tracking properly and what will
happen then is that they maintain their weight, if the weight
stays the same for 2 weeks then what has happened is metabolic
adaptation.
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Step 2 – Begin reverse diet
As this client is likely to be someone who has been on low calories for a long time,
the goal here is a slow and steady reverse diet.
Again, we will first calculate the estimated TDEE, then we look at the difference
between their current energy intake and their TDEE. Let’s say they are currently
they are on 1,400 calories, but their estimated TDEE is 2,200 that’s an 800 calorie
difference that we will need to build up, it’s important to know and respect that this
will take time.
We will start with a more conservative jump compared to the previous reverse diet
scenarios, which involved caloric increases of 300. For this scenario, I suggest a 200
calorie jump. The client will begin their reverse diet on 1,600 calories, the extra 200
calories will be broken down to 70% carbohydrates and 30% fats.
We follow this conservative approach for this person, as they have not yet reached
their goal weight, meaning their body fat is still high and the last thing we want is
accumulating too even more body fat.
Step 3 – Add 5-10% total calories towards their intake every 2 weeks
This is on the proviso that the body weight is maintained. My suggestion is again,
the lower end (5%) for someone who wants to minimise potential fat gain the most
and the higher end (10%), for a client who wants to build back up faster but can
potentially open themselves up to greater potential of increasing fat mass.
If total body weight fluctuates, wait for it to hold steady for a full week, before rising
calories again. Ideally this reverse diet period will take 12 weeks minimum, as the
more time we take to recalibrate the calories the better chance of limiting increase
of body fat.
So what happens when we reach our estimated TDEE?
Congratulations, you have built your metabolism back to the setpoint and
successfully reverse dieted!
What do we do now? Ideally if you are mentally ready for the rigours of a calorie
deficit, you simply enter back into a fat loss phase. Once optimal metabolic rate has
been achieved, simply drop 500 calories from your current TDEE, and begin a fat
loss phase.
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20
System 4:
Comp Prep
Reverse Diet
Now we enter into the world of Comp Prep….
Firstly, I think it is crucial to understand the difference between a comp prep diet,
and a Gen Pop transformation. The key difference is just how lean someone needs
to be to get on stage for a comp. There is ‘transformation lean’, then ‘photo shoot
lean’, and then there is ‘COMP PREP LEAN’!
What I mean by this is, to lose weight and get in a healthy body fat percentage for
life for a male, may be around 15%. This is a body fat which can easily be maintained
all year round. However, for ‘comp prep’ or a bodybuilding stage, the goal is to get
as lean as possible in order to showcase human anatomy on stage! Clearly this is
going to evoke greater metabolic adaptations.
Remember, the leaner you get, the more you get away from your metabolic set
point and the more the body wants to signal the survival mechanisms. Yes, you
want to be shredded on stage, and have this insane bikini body, but guess what?
Your body doesn’t care! Your body will do everything it can to fight you all the way
to stepping on stage.
The more the body fights you, the more we
drive in the negative metabolic adaptations.
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When you become ‘comp prep lean’, you reach a body fat percentage that is more
than likely (for at least 90% of competitors) unrealistic to maintain year-round. This
means that some fat gain is not only normal, but also necessary for your health. Not
having an “Exit Strategy” after competition can lead to serious problems, mentally,
emotionally and of course physically.
Spending a long period of time, dieting down to very low calories, increasing to
higher training volumes, resulting in high metabolic adaptations and hunger
hormones being all over the place, is essentially priming the body to put body fat
on rapidly when all of the above ends.
Remember, post fat loss periods, (especially when large amounts of fat are lost) fat
cells are primed to not only be highly sensitive to uptake the surplus of calories,
but rapid weight gain post period of under eating leads to a high chance of
accumulating new fat cells! Not only do the current fat cells fill quickly, we create
new fat cells and then dieting in the future becomes harder and harder due to this
excess storage capacity we have because of the increase in fat cell population
This is where we need to recognise the negative metabolic adaptations of dieting.
Some people will cruise through to comp, not suffer, calories don’t get too low, they
don’t need much cardio and they will look amazing. Others will need to go on super
low calories and do hours cardio to get similar results. This is due to their bodies
having greater metabolic adaptation.
But, the people who experience severe adaptations, by end of comp prep, are
feeling simply terrible. This is where we need to understand, that the best way to
reverse negative adaptations, is by getting out of a calorie deficit. We need to eat
more, put some body fat on, and then all of a sudden, the hunger lowers, energy
rises, libido finally comes back, and we start feeling like less of a zombie!
This is why a comp prep reverse diet needs to have options on the speed of which
you increase calories. I generally prefer a more conservative approach for gen pop
and comp prep clients who have suffered to get lean. The harder they worked to
get lean, the more likely of rebounding hard.
Competitors who cruised through prep and onto stage, without having to lose
much weight, I bring up faster. Competitors who are feeling terrible post comp
with severe adaptations, I also bring up faster, as I want them to get their health
back on track. Yes, mitigating fat gain is important, but feeling terrible for another
12-16 weeks is not ideal either.
Copyright CHFI IP Holdings Pty Ltd 2019.
62
Step 1 – Find the new TDEE
Just like previous scenarios. We want to estimate the TDEE first, to identify goal
calories to build up to over the course of our reverse diet. Then, we want to ideally
add 400-500 calories to our finishing comp prep diet number.
For instance, if a female client finishes comp prep on 1,200 calories (which is low,
but pretty standard) but her estimated TDEE is 2,400 calories, we know due to
metabolic adaptation if we simply just drive her to this number, this most likely will
lead to immediate fat gain.
Now the 1,200 calorie number, we can recognise was leading to fat loss, therefore
is a calorie deficit. We want to ideally begin the reverse diet at a maintenance level,
so what I do with my clients is begin their reverse diet 500 calories above their
finishing number.
Therefore, in this scenario, the client would begin their reverse diet on 1,700 calories.
Which leaves them with 700 calorie difference between the starting point of
reverse diet and estimated theoretical TDEE. Now from this mark, we will begin
to drive calories up. However, the speed of which we do this will depend on a few
determining factors.
The first group will be my usual “slow and steady wins the race” approach. This is
ideal for comp prep people who have suffered to get lean. The harder they worked
to get lean, the more likely of rebounding hard. Often these competitors started
their prep not in an ideal comp prep condition, so we want to ensure that post
reverse diet, their new set point in not as high. Being conservative is the key here.
Step 2 - Gradually Increase Calories
Following the same scenario as used earlier, every 14 days, calories will increase
5-10%, provided that weight is maintained. For competitors, I am of the opinion that
it’s more than ok if weight increases by 2-3kg in the 12 weeks post show because
this is helping them build a year-round sustainable body fat level.
It’s important to also note that a large amount of post-show weight gain can also be
attributed to an increase in carbohydrates, as well as having more food in general in
your body. It will never all be just from fat! Thus, the 5-10% jumps should also follow
my 70:30 ratio of carbohydrates to fats.
Copyright CHFI IP Holdings Pty Ltd 2019.
63
Here, I again suggest being patient. Ideally, we will spend 12 weeks building up to
maintenance calories and the closer we get to the estimated TDEE, we will use
smaller percentage jumps to hold off any potential fat gain.
The second group – the competitors who either only had to diet for an easy 8-12
weeks for their competition (yes, these people exist), they only dieted for a short
period and did not require losing too much weight as they are naturally lean.
These people can be brought up to maintenance much quicker as they have not
suffered the same metabolic adaptation. They drop body fat easily and generally
have a much more inefficient metabolism making the fat loss process much more
achievable.
Another type I like to bring up quickly, is someone who has had a very long prep,
gotten super lean, but have suffered badly. Conventional wisdom is just like the
first group, bring them up slowly. But the issue with this is, if they are feeling just
absolutely crushed, their hormones such as thyroid ones, leptin and sex hormones
would have plummeted. These people are going to struggle massively with sticking
to a conservative reverse diet and most likely fall off and binge badly.
This is why a more aggressive approach is ideal here. The best way to reverse the
negative metabolic adaptations is to actually get out of a deficit and put body fat
on! We still want to build them up slowly, to counter the metabolic adaptations
that have set in, however, we will drive up the calories faster to get them back to
baseline to counter the negatives effects such as loss of libido, low energy levels etc.
The percentage increase I suggest for them is still a 5-10% increase in calories. But
I prefer to do this jump every 7-10 days, unlike my other reverse diet methods of
building up at 5-10% every 14 days. Might not sound like a big difference, but it can
make the difference of reaching estimated TDEE numbers at 6 weeks instead of 12.
The shorter time frame of building up the calories does carry some potential risks
such as fat gain, but again, we need to weigh the positives versus the negatives. For
the client who easily loses, bringing calories up quickly is more than ideal. 6 weeks
will generally be more than enough time to help lose the little bit of metabolic
adaptation acquired from their shorter prep.
Copyright CHFI IP Holdings Pty Ltd 2019.
64
21
Post
Transformation
Training Systems
The ‘Exit Strategy” is very much about reverse dieting and having a plan after
the plan ends. But, one of the key reasons why people fall off so badly post
transformation or comp prep is, they stop training with any purpose. We either go
from doing 5-6 sessions a week to 3 or 4, then after a couple more weeks, they are
down to 1 to 2, and sometimes down to zero.
Combine this with eating in a head space of “I will eat whatever I have not been
able to previously”, with zero tracking and there you have it a dreadful formula of
rapid fat gain.
This is why the ‘Exit Strategy” includes complete 12 week training programs,
specifically designed to not only keep you coming back to the gym, but to also
drastically improve your physique. It’s important to understand that a fat loss
training block is very taxing, mentally and physically.
It will most likely, on the advanced level, include very high volume workouts and lots
of reps. This is fine, but what I like doing post 12 weeks is getting away from higher
reps and focusing more on strength development.
Higher reps do lead to hypertrophy, but it also leads to greater increases in stress
hormones. In our reverse diet, I want to again manage stress, and a good way to
do this is train for a different goal in the gym. Which is why, our ‘Exit Strategy”
programs are going to be focused on more strength and functional
hypertrophy.
Copyright CHFI IP Holdings Pty Ltd 2019.
65
Consistently setting new goals is a great way to keep clients motivated long term,
I have found this to be the case throughout my career and this not just in reference
to aesthetic goals but strength & nutrition goals too.
Strength goals are a great way to keep people interested and focused! Especially
when the focus cannot be the typical goal to get leaner. People have a strong ‘all or
nothing’ work ethic when it comes to fat loss, but when the focus in maintenance,
that work ethic lowers. Which is why again, it’s imperative we continue to set new
goals in the gym, and our focus in these 12 weeks, is going to be developing the
big lifts!
The ‘Exit Strategy’ includes
2 programs!
Program 1: INTERMEDIATE - ADVANCED TRANSFORMATION
This system is for you if you have completed my 12 week Art of ‘Gen Pop’
Transformations guidebook and are new to the big compound lifts. This system is
the program I recommend for those of you who have bought my guidebook and
are after a reverse diet but have not actually done the previous training systems.
Finally if you are a comp prep athlete who is wanting to rebuild your health and
physique post competition, this system would also be your ‘go to’ program.
Copyright CHFI IP Holdings Pty Ltd 2019.
66
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 1 OVERVIEW:
CLIENT: Female Gen Pop
COACH: Mark Carroll
DAY
WORKOUT
STEPS
MONDAY
Squat
10,000
TUESDAY
Upper
10,000
WEDNESDAY
Deadlift
10,000
Upper
10,000
THURSDAY
FRIDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
67
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Squat
Day:
A1) Heels Elevated High Bar Squat
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down and in
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
B1) Bulgarian DB Split Squat
Week
Sets
REps
rest
TEMPS
1
3
10-12
45
2110
2
3
10-12
45
2110
3
3
10-12
45
2110
4
3
10-12
45
2110
B2) BB Hip Thrusts
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2110
2
3
12-15
45
2110
3
3
12-15
45
2110
4
3
12-15
45
2110
C1) Leg Press - feet middle
Week
Sets
REps
RESTS
Temps
1
3
20
30
2110
2
3
20
30
2110
3
3
20
30
2110
4
3
20
30
2110
C2) Seated Abductor Machine
Week
Sets
REps
rest
TEMPS
1
3
20
90
2110
2
3
20
90
2110
3
3
20
90
2110
4
3
20
90
2110
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Upper
Day:
A1) Seated DB Arnold Press
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lat Pull Down - Neutral Grip
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
B1) Flat DB Bench Press - Neutral
Week
Sets
REps
rest
TEMPS
1
4
10-12
45
2110
2
4
10-12
45
2110
3
4
10-12
45
2110
4
4
10-12
45
2110
B2) Bent Over BB Row - Supinated grip
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
2110
2
4
12-15
45
2110
3
4
12-15
45
2110
4
4
12-15
45
2110
C1) Standing DB Lateral Raises
Week
Sets
REps
RESTS
Temps
1
4
20
30
2110
2
4
20
30
2110
3
4
20
30
2110
4
4
20
30
2110
C2) Rope Triceps Extensions
Week
Sets
REps
rest
TEMPS
1
4
20
90
2110
2
4
20
90
2110
3
3
20
90
2110
4
4
20
90
2110
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Squat
Day:
A1) Heels Elevated High Bar Squat
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down and in
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
B1) Bulgarian DB Split Squat
Week
Sets
REps
rest
TEMPS
1
3
10-12
45
2110
2
3
10-12
45
2110
3
3
10-12
45
2110
4
3
10-12
45
2110
B2) BB Hip Thrusts
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2110
2
3
12-15
45
2110
3
3
12-15
45
2110
4
3
12-15
45
2110
C1) Leg Press - feet middle
Week
Sets
REps
RESTS
Temps
1
3
20
30
2110
2
3
20
30
2110
3
3
20
30
2110
4
3
20
30
2110
C2) Seated Abductor Machine
Week
Sets
REps
rest
TEMPS
1
3
20
90
2110
2
3
20
90
2110
3
3
20
90
2110
4
3
20
90
2110
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Deadlift
Day:
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
4
6-8
60
3010
2
4
6-8
60
3010
3
4
6-8
60
3010
4
4
6-8
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Alternating DB Lunges
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
4
4
8-10
60
2010
B1) 45° Back Extensions - DB on Chest
Week
Sets
REps
rest
TEMPS
1
3
10-12
45
2012
2
3
10-12
45
2012
3
3
10-12
45
2012
4
3
10-12
45
2012
B2) Leg Press - Peterson
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2110
2
3
12-15
45
2110
3
3
12-15
45
2110
4
3
12-15
45
2110
C1) Frog Pumps
Week
Sets
REps
RESTS
Temps
1
3
25
10
1010
2
3
25
10
1010
3
3
25
10
1010
4
3
25
10
1010
C2) Banded Crab Walks
Week
Sets
REps
rest
TEMPS
1
3
12 each leg
90
xxxx
2
3
12 each leg
90
xxxx
3
3
12 each leg
90
xxxx
4
3
12 each leg
90
xxxx
Copyright CHFI IP Holdings Pty Ltd 2019.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 2 OVERVIEW:
CLIENT: Female Gen Pop
PHASE: LINEAR 2
COACH: Mark Carroll
PROGRAM: 5 x 6-8
DAY
WORKOUT
STEPS
MONDAY
Squat 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Deadlift
10,000
FRIDAY
Squat 1
10,000
SATURDAY
Upper 1
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Squat
Day:
A1) Paused Heels Elevated High Bar Squat
Week
Sets
REps
RESTS
Temps
1
4
6-8
75
2210
2
4
6-8
75
2210
3
4
6-8
75
2210
4
4
6-8
75
2210
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Single Leg Lying Leg Curl
Week
Sets
REps
RESTS
Temps
1
4
8-10
75
3010
2
4
8-10
75
3010
3
4
8-10
75
3010
4
4
8-10
75
3010
1) Back Foot Elevated DB Split Squat - 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
2110
2
4
8-10
45
2110
3
4
8-10
45
2110
4
4
8-10
45
2110
B2) BB Glute Bridge
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2111
2
4
8-10
45
2111
3
4
8-10
45
2111
4
4
8-10
45
2111
C1) Reverse Hack Squat
Week
Sets
REps
RESTS
Temps
1
3
15
60
2010
2
3
15
60
2010
3
3
15
60
2010
4
3
15
60
2010
C2) Banded Lateral Side to sides
Week
Sets
REps
rest
TEMPS
1
3
15 each leg
60
2010
2
3
15 each leg
60
2010
3
3
15 each leg
90
2010
4
3
12 each leg
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Upper
Day:
A1) Paused Seated DB Pronated Press
Week
Sets
REps
RESTS
Temps
1
4
6-8
75
2210
2
4
6-8
75
2210
3
4
6-8
75
2210
4
4
6-8
75
2210
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Paused Assisted Pull Up - Neutral Grip
Week
Sets
REps
RESTS
Temps
1
4
6-8
75
2210
2
4
6-8
75
2210
3
4
6-8
75
2210
4
4
6-8
75
2210
B1) 30° Incline DB Bench Press - 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
B2) One Arm DB Row - neutral grip
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
C1) 45° Prone Y Raises
Week
Sets
REps
RESTS
Temps
1
4
12
45
2010
2
4
12
45
2010
3
4
12
45
2010
4
4
12
45
2010
C2) Seated Rope Pull to Neck
Week
Sets
REps
rest
TEMPS
1
4
12
45
2010
2
4
12
45
2010
3
4
12
45
2010
4
4
12
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Deadlift
Day:
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
4
6
75
2010
2
4
6
75
2010
3
4
6
75
2010
4
4
6
75
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) DB Front Foot Elevated Split SquatA13
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
4010
2
4
8-10
60
4010
3
4
8-10
60
4010
4
4
8-10
60
2010
B1) BB Good morning
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
B2) Hack Squat
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
C1) Smith Machine Hip Thrust
Week
Sets
REps
RESTS
Temps
1
3
15
10
2010
2
3
15
10
2010
3
3
15
10
2010
4
3
15
10
2010
C2) Lying Banded Clams
Week
Sets
REps
rest
TEMPS
1
3
15 each leg
90
xxxx
2
3
15 each leg
90
xxxx
3
3
15 each leg
90
xxxx
4
3
15 each leg
90
xxxx
Copyright CHFI IP Holdings Pty Ltd 2019.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 3 OVERVIEW:
CLIENT: Female beginer - advanced
PHASE: LINEAR 3
COACH: Mark Carroll
PROGRAM: 5 x 6-8
DAY
WORKOUT
STEPS
MONDAY
Squat 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Deadlift
10,000
FRIDAY
Squat 1
10,000
SATURDAY
Upper 1
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 3
Program:
Coach: Mark Carroll
Day: Squat
Day: Squat
A1) Heels Elevated High Bar Squat
Week
Sets
REps
RESTS
Temps
1
5
5
90
4010
2
5
5
90
4010
3
5
5
90
4010
4
5
5
90
4010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
RESTS
Temps
1
5
5
90
4010
2
5
5
90
4010
3
5
5
90
4010
4
5
5
90
4010
B1) BB Alternating Lunges
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
B2) BB Hip Thrust 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2111
2
4
8-10
45
2111
3
4
8-10
45
2111
4
4
8-10
45
2111
C1) Leg Press - feet high and wide
Week
Sets
REps
RESTS
Temps
1
4
10
10
2010
2
4
10
10
2010
3
4
10
10
2010
4
4
10
10
2010
C2) Crab Walks
Week
Sets
REps
rest
TEMPS
1
4
15 each leg
120
xxxx
2
4
15 each leg
120
xxxx
3
4
15 each leg
90
xxxx
4
4
15 each leg
120
xxxx
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Upper
Day: Upper
A1) Standing BB Overhead Press
Week
Sets
REps
RESTS
Temps
1
5
5
90
4010
2
5
5
90
4010
3
5
5
90
4010
4
5
5
90
4010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Banded Pull Up - Supinated Grip
Week
Sets
REps
RESTS
Temps
1
5
5
90
2011
2
5
5
90
2011
3
5
5
90
2011
4
5
5
90
2011
B1) Standing DB Lateral Raises 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
B2) Bent Over BB Row
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
C1) 45° Incline DB Curls
Week
Sets
REps
RESTS
Temps
1
3
12
10
2010
2
3
12
10
2010
3
3
12
10
2010
4
3
12
10
2010
C2) Flat DB Triceps Extensions
Week
Sets
REps
rest
TEMPS
1
4
12
45
2010
2
4
12
45
2010
3
4
12
45
2010
4
4
12
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 3
Program:
Coach: Mark Carroll
Day: Deadlift
Day: Deadlift
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
5
5
90
4110
2
5
5
90
4110
3
5
5
90
4110
4
5
5
90
4110
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) DB Bulgarian Split Squats 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
5
5
90
2010
2
5
5
90
2010
3
5
5
90
2010
4
5
5
90
2010
B1) B Stance BB Hip Thrusts
Week
Sets
REps
rest
TEMPS
1
4
8-10
45
4010
2
4
8-10
45
4010
3
4
8-10
45
4010
4
4
8-10
45
4010
B2) Reverse Hack Squat
Week
Sets
REps
RESTS
Temps
1
4
8-10
45
2010
2
4
8-10
45
2010
3
4
8-10
45
2010
4
4
8-10
45
2010
C1) Leg Extensions
Week
Sets
REps
RESTS
Temps
1
4
12
10
2010
2
4
12
10
2010
3
4
12
10
2010
4
4
12
10
2010
C2) Banded Kick Backs
Week
Sets
REps
rest
TEMPS
1
4
15 each leg
90
xxxx
2
4
15 each leg
90
xxxx
3
4
15 each leg
90
xxxx
4
4
15 each leg
90
xxxx
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 1 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: Gen pop 1
COACH: Mark Carroll
PROGRAM: 4 x 10-12
DAY
WORKOUT
STEPS
MONDAY
Upper
10,000
TUESDAY
Lower
10,000
THURSDAY
Upper
10,000
FRIDAY
Lower
10,000
SATURDAY
Shoulder Arms
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Upper
Day: Upper
A1) 45° Incline DB Bench Press - Neutral
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Assisted Pull Up - Mid Neutral Grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Decline DB Press - Neutral Grip
Week
Sets
REps
rest
TEMPS
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
C) Seated Rope Pull to Neck
Week
Sets
REps
RESTS
Temps
1
3
10-12
60
2012
2
3
10-12
60
2012
3
3
10-12
60
2012
4
3
10-12
60
2012
D1) EZ Bar Reverse Curl
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
D2) EZ Bar Lying Triceps extensions
Week
Sets
REps
rest
TEMPS
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Lower 1
A1) Quad Squat - Heels 15cm elevation
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - One leg
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Bulgarian DB Split Squat
Week
Sets
REps
rest
TEMPS
1
4
12-15
45
2010
2
4
12-15
45
2010
3
4
12-15
45
2010
4
4
12-15
45
2010
B2) Rack Pull Above the Knee
Week
Sets
REps
RESTS
Temps
1
4
10-12
45
2010
2
4
10-12
45
2012
3
4
10-12
45
2012
4
4
10-12
45
2012
C) Leg Extensions
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 1
Program:
Coach: Mark Carroll
Day: Shoulders arms
Day: Shoulders arms
A1) Seated DB Press Neutral Grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) 45° Incline DB Curl - supinated
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Standing DB Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
12-15
45
2010
2
4
12-15
45
2010
3
4
12-15
45
2010
4
4
12-15
45
2010
B2) Assisted Dips
Week
Sets
REps
RESTS
Temps
1
4
10-12
45
2210
2
4
10-12
45
2210
3
4
10-12
45
2210
4
4
10-12
45
2210
C1) Cable Curls
Week
Sets
REps
RESTS
Temps
1
3
12-15
10
2010
2
3
12-15
10
2010
3
3
12-15
10
2010
4
4
12-15
10
2010
C2) Straight Bar Cable Pushdowns
Week
Sets
REps
rest
TEMPS
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 2 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: 2
COACH: Mark Carroll
PROG: 5 x 10,8,8,6,6
DAY
WORKOUT
STEPS
MONDAY
Upper
10,000
TUESDAY
Lower
10,000
THURSDAY
Upper
10,000
FRIDAY
Lower
10,000
SATURDAY
Shoulder Arms
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Upper
Day: Upper
A1) Incline BB Bench Press - Pronated
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
2010
2
5
10,8,8,6,6
90
2010
3
5
10,8,8,6,6
90
2010
4
5
10,8,8,6,6
90
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lat Pulldown Supinated
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
2010
2
5
10,8,8,6,6
90
2010
3
5
10,8,8,6,6
90
2010
4
5
10,8,8,6,6
90
2010
B1) Pec Deck
Week
Sets
REps
rest
TEMPS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
Sets
REps
RESTS
Temps
B2) Push Ups
Week
1
3
MAX
120
2010
2
3
MAX
120
2010
3
3
MAX
120
2010
4
3
MAX
120
2010
C1) Seated Row Pronated mid grip
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C2) Straight Arm Rope Pull Down
Week
Sets
REps
rest
TEMPS
1
3
12-15
120
2010
2
3
12-15
120
2010
3
3
12-15
120
2010
4
3
12-15
120
2010
D1) EZ Bar Curl - Supinated
Week
Sets
REps
RESTS
Temps
1
3
10-12
45
2010
2
3
10-12
45
2012
3
3
10-12
45
2012
4
3
10-12
45
2012
D2) 15° Incline DB Triceps Extensions
Week
Sets
REps
RESTS
Temps
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
4
3
10-12
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Lower
Day: Lower
A1) Quad Squat - Heels 15cm elevation
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
3010
2
5
10,8,8,6,6
90
3010
3
5
10,8,8,6,6
90
3010
4
5
10,8,8,6,6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes up
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
3010
2
5
10,8,8,6,6
90
3010
3
5
10,8,8,6,6
90
3010
4
5
10,8,8,6,6
90
3010
B1) DB Back Foot Elevated Split Squat
Week
Sets
REps
rest
TEMPS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
B1) DB Back Foot Elevated Split Squat
Week
Sets
REps
RESTS
Temps
1
4
10-12
15
2010
2
4
10-12
15
2010
3
4
10-12
15
2010
4
4
10-12
15
2010
B2) Leg Extensions
Week
Sets
REps
RESTS
Temps
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
4
4
10-12
120
2010
C) Rack Pulls - above the knee
Week
Sets
REps
rest
TEMPS
1
4
8-10
120
2010
2
4
8-10
120
2010
3
4
8-10
120
2010
4
4
8-10
120
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 2
Program:
Coach: Mark Carroll
Day: Shoulders & arms
Day: Shoulders & arms
A1) Seated DB Arnold Press
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
3010
2
5
10,8,8,6,6
90
3010
3
5
10,8,8,6,6
90
3010
4
5
10,8,8,6,6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
2) Standing BB Curl
Week
Sets
REps
RESTS
Temps
1
5
10,8,8,6,6
90
3010
2
5
10,8,8,6,6
90
3010
3
5
10,8,8,6,6
90
3010
4
5
10,8,8,6,6
90
3010
B1) 45° Prone Y Raise
Week
Sets
REps
rest
TEMPS
1
4
12-15
45
2010
2
4
12-15
45
2010
3
4
12-15
45
2010
4
4
12-15
45
2010
B2) Lying BB Triceps Extensions
Week
Sets
REps
RESTS
Temps
1
4
10-12
45
2210
2
4
10-12
45
2210
3
4
10-12
45
2210
4
4
10-12
45
2210
C1) Preacher Curl
Week
Sets
REps
RESTS
Temps
1
4
12-15
10
2010
2
4
12-15
10
2010
3
4
12-15
10
2010
4
4
12-15
10
2010
2) V Bar Cable Pushdowns
Week
Sets
REps
rest
TEMPS
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 3 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: GEN POP 3
COACH: Mark Carroll
PROGram: 6 x 6
DAY
WORKOUT
STEPS
MONDAY
Upper
10,000
TUESDAY
Lower
10,000
THURSDAY
Upper
10,000
FRIDAY
Lower
10,000
SATURDAY
Shoulder Arms
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 3
Program:
Coach: Mark Carroll
Day: upper
Day: Upper
A1) BB Bench Press
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Assisted Pull Ups - Pronated
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
B1) Seated DB Arnold Press
Week
Sets
REps
rest
TEMPS
1
4
8
15
2010
2
4
8
15
2010
3
4
8
15
2010
4
4
8
15
2010
B2) Lying BB Triceps Extensions
Week
Sets
REps
RESTS
Temps
1
4
8
120
2010
2
4
8
120
2010
3
4
8
120
2010
4
4
8
120
2010
C1) Standing DB Curls
Week
Sets
REps
RESTS
Temps
1
4
8
15
2010
2
4
8
15
2010
3
4
8
15
2010
4
4
8
15
2010
C2) Decline DB Triceps Extensions 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8
120
2010
2
4
8
120
2010
3
4
8
120
2010
4
4
8
120
2010
Set 1
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 3
Program:
Coach: Mark Carroll
Day: Lower
Day: Lower
A1) High Bar Squat - Small Heel Elevation
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down - 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
B1) BB Front Foot Elevated Split Squat
Week
Sets
REps
rest
TEMPS
1
4
8-10
60
2210
2
4
8-10
60
2210
3
4
8-10
60
2210
4
4
8-10
60
2210
B2) Rack Pull - Below the knee
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2210
2
4
8-10
60
2210
3
4
8-10
60
2010
4
4
8-10
60
2210
C) Leg Press - feet middle
Week
Sets
REps
RESTS
Temps
1
4
20
120
2010
2
4
20
120
2010
3
4
20
120
2010
4
4
20
120
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Phase 3
Program:
Coach: Mark Carroll
Day: Shoulders & arms
Day: Shoulders & arms
A1) High Bar Squat - Small Heel Elevation
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down - 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
6
6
90
3010
2
6
6
90
3010
3
6
6
90
3010
4
6
6
90
3010
B1) BB Front Foot Elevated Split Squat
Week
Sets
REps
rest
TEMPS
1
4
8-10
10
2010
2
4
8-10
10
2010
3
4
8-10
10
2010
4
4
8-10
10
2010
B2) 15°Incline BB Triceps extensions - 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
8-10
90
2010
2
4
8-10
90
2010
3
4
8-10
90
2010
4
4
8-10
90
2010
C1) Standing DB Hammer curls
Week
Sets
REps
RESTS
Temps
1
4
10-12
10
2010
2
4
10-12
10
2010
3
4
10-12
10
2010
4
4
10-12
10
2010
C2) Assisted Dip Machine
Week
Sets
REps
rest
TEMPS
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
4
4
10-12
90
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Program 2: BEGINNER - INTERMEDIATE TRANSFORMATION
This system is for you if you classify yourself as a beginner to intermediate
level trainee, whom has just completed a transformation but using training
methodologies different than my own. This system is also suitable for those of
you who have not gotten a transformation yet and want to take your health and
physique to the next level.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 1 OVERVIEW:
CLIENT: FEMALE INTERMEDIATE- ADVANCED
PHASE: ACC 1
COACH: Mark Carroll
PROG: 4 x 12,10,8,6
DAY
WORKOUT
STEPS
MONDAY
Lower 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Lower 2
10,000
FRIDAY
Lower 1
10,000
SATURDAY
Upper 2
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
90
3010
2
4
12,10,8,8
90
3010
3
4
12,10,8,8
90
3010
4
4
12,10,8,8
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down and in
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
90
3010
2
4
12,10,8,8
90
3010
3
4
12,10,8,8
90
3010
4
4
12,10,8,8
90
3010
B1) Back Foot Elevated DB Split Squat
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2110
2
4
10-12
60
2110
3
4
10-12
60
2110
4
4
10-12
60
2110
B2) BB Glute Bridge
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2111
2
4
10-12
60
2111
3
4
10-12
60
2111
4
4
10-12
60
2111
C1) Leg Press - Peterson
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
2010
2
4
12-15
45
2010
3
4
12-15
45
2010
4
4
12-15
45
2010
C2) 45° Back Extensions - Rounded back - Glutes Emphasis
Week
Sets
REps
rest
TEMPS
1
4
15-20
45
2010
2
4
15-20
45
2010
3
4
15-20
45
2010
4
4
15-20
45
2010
Set 1
Set 2
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Tuesday
A1) Standing One Arm DB Overhead Press
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
60
3010
2
4
12,10,8,8
60
3010
3
4
12,10,8,8
60
3010
4
4
12,10,8,8
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lat Pull Down - Neutral
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
60
3010
2
4
12,10,8,8
60
3010
3
4
12,10,8,8
60
3010
4
4
12,10,8,8
60
3010
B1) Leaning One Arm DB Side Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2110
2
4
10-12
60
2110
3
4
10-12
60
2110
4
4
10-12
60
2110
B1) 30° Prone DB Rows - Neutral
Week
Sets
REps
RESTS
Temps
1
4
15
60
2111
2
4
15
60
2111
3
4
15
60
2111
4
4
15
60
2111
C1) Standing Rope Pull to Neck
Week
Sets
REps
RESTS
Temps
1
4
12-15
10
2111
2
4
12-15
10
2111
3
4
12-15
10
2111
4
4
12-15
10
2111
C2) Straight arm Rope Pull Down
Week
Sets
REps
rest
TEMPS
1
4
15-20
90
2010
2
4
15-20
90
2010
3
4
15-20
90
2010
4
4
10-12
90
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program:
Coach: Mark Carroll
Day: Lower 2
Day: Wednesday
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
4
8
90
2210
2
4
8
90
2210
3
4
8
90
2210
4
4
8
90
2210
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lat Pull Down - Neutral
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
90
2010
2
4
12,10,8,8
90
2010
3
4
12,10,8,8
90
2010
4
4
12,10,8,8
90
2010
B1) B - Stance BB Hip Thrusts
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2011
2
4
10-12
60
2011
3
4
10-12
60
2011
4
4
10-12
60
2011
C) Reverse Pec deck
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
2011
2
4
12-15
45
2011
3
4
12-15
45
2011
4
4
12-15
45
2011
D1) 45degrees Incline Hammer Curl
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
D2) Decline DB Triceps Extensions
Week
Sets
REps
rest
TEMPS
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program:
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) Standing One Arm DB Overhead Press
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,8
60
3010
2
4
12,10,8,8
60
3010
3
4
12,10,8,8
60
3010
4
4
12,10,8,8
60
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down - 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
8
60
3010
2
4
8
60
3010
3
4
8
60
3010
4
4
8
60
3010
Set 1
B1) Leaning One Arm DB Side Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2110
2
4
10-12
60
2110
3
4
10-12
60
2110
4
4
10-12
60
2110
B1) Seated Row - Neutral Grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2011
2
4
10-12
60
2011
3
4
10-12
60
2011
4
4
10-12
60
2011
C) Reverse Pec deck
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
2011
2
4
12-15
45
2011
3
4
12-15
45
2011
4
4
12-15
45
2011
D1) 45degrees Incline Hammer Curl
Week
Sets
REps
rest
TEMPS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
D2) Decline DB Triceps Extensions
Week
Sets
REps
RESTS
Temps
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 2 OVERVIEW:
CLIENT: FEMALE INTERMEDIATE- ADVANCED
COACH: Mark Carroll
PHASE:
INTENSIFICATION 1
PROG: 5 x 6,6,4,4,4
DAY
WORKOUT
STEPS
MONDAY
Lower 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Lower 2
10,000
FRIDAY
Lower 1
10,000
SATURDAY
Upper 2
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: Intensification
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat - Paused
Week
Sets
REps
RESTS
Temps
1
5
6,6,4,4,4
120
22X0
2
5
6,6,4,4,4
120
22X0
3
5
6,6,4,4,4
120
22X0
4
5
6,6,4,4,4
120
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - One leg - toe neutral
Week
Sets
REps
RESTS
Temps
1
5
6,6,4,4,4
120
2012
2
5
6,6,4,4,4
120
2012
3
5
6,6,4,4,4
120
2012
4
5
6,6,4,4,4
120
2012
B1) BB Back Foot Elevated Split Squat
Week
Sets
REps
rest
TEMPS
1
4
6-8
75
3010
2
4
6-8
75
3010
3
4
6-8
75
3010
4
4
6-8
75
3010
B2) BB Hip Thrusts - Dead Stop
Week
Sets
REps
RESTS
Temps
1
4
6-8
75
2111
2
4
6-8
75
2111
3
4
6-8
75
2111
4
4
6-8
75
2111
C1) Leg Press - feet high and wide
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
2010
2
4
12-15
45
2010
3
4
12-15
45
2010
4
4
12-15
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: Intensification
Coach: Mark Carroll
Day: Upper 1
Day: Tuesday
A1) Seated BB Overhead PresS
Week
Sets
REps
RESTS
Temps
1
5
6,6,4,4,4
120
22X0
2
5
6,6,4,4,4
120
22X0
3
5
6,6,4,4,4
120
22X0
4
5
6,6,4,4,4
120
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Neutral
Week
Sets
REps
RESTS
Temps
1
5
5
120
22X0
2
5
5
120
22X0
3
5
5
120
22X0
4
5
5
120
22X0
B1) Standing DB Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
4
4
8-10
60
2010
B1) One Arm DB Row
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
C1) Seated Rope Pull to Neck
Week
Sets
REps
RESTS
Temps
1
3
8-10
45
2012
2
3
8-10
45
2012
3
3
8-10
45
2012
4
3
8-10
45
2012
C2) Decline BB Triceps Extensions
Week
Sets
REps
rest
TEMPS
1
3
8-10
45
2010
2
3
8-10
45
2010
3
3
8-10
45
2010
4
3
8-10
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: Intensification
Coach: Mark Carroll
Day: Lower 2
Day: Wednesday
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
5
6,6,4,4,4
90
22X0
2
5
6,6,4,4,4
90
22X0
3
5
6,6,4,4,4
90
22X0
4
5
6,6,4,4,4
90
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Front Foot Elevated DB Split Squat 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
5
6
120
2010
2
5
6
120
2010
3
5
6
120
2010
4
5
6
120
2010
B1) BB Hip Thrusts - constant tension
Week
Sets
REps
rest
TEMPS
1
4
8-10
75
2010
2
4
8-10
75
2010
3
4
8-10
75
2010
4
4
8-10
75
2010
B2) Hack Squat
Week
Sets
REps
RESTS
Temps
1
4
8-10
75
3010
2
4
8-10
75
3010
3
4
8-10
75
3010
4
4
8-10
75
3010
C1) 45° Back extensions - DB on chest
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: Intensification
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) 45° Incline BB Press
Week
Sets
REps
RESTS
Temps
1
5
6,6,4,4,4
120
22X0
2
5
6,6,4,4,4
120
22X0
3
5
6,6,4,4,4
120
22X0
4
5
6,6,4,4,4
120
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Banded - Pronated
Week
Sets
REps
RESTS
Temps
1
5
5
120
3010
2
5
5
120
3010
3
5
5
120
3010
4
5
5
120
3010
B1) 65degrees Prone Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Bent Over BB Row
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2011
2
4
8-10
60
2011
3
4
8-10
60
2011
4
4
8-10
60
2011
C1) Reverse Pec deck
Week
Sets
REps
RESTS
Temps
1
3
8-10
45
2012
2
3
8-10
45
2012
3
3
8-10
45
2012
4
3
8-10
45
2012
C2) EZ Bar reverse Curls
Week
Sets
REps
rest
TEMPS
1
3
8-10
45
3010
2
3
8-10
45
3010
3
3
8-10
45
3010
4
3
8-10
45
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 3 OVERVIEW:
CLIENT: FEMALE INTERMEDIATE- ADVANCED
COACH: Mark Carroll
PHASE:
INTENSIFICATION 2
PROG: 6 x 9,7,5,9,7,5
DAY
WORKOUT
STEPS
MONDAY
Lower 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Lower 2
10,000
FRIDAY
Lower 1
10,000
SATURDAY
Upper 2
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
RESTS
Temps
1
6
6-8
90
30X0
2
6
6-8
90
30X0
3
6
6-8
90
30X0
4
6
6-8
90
30X0
B1) Deficit Alternating Lunge - Backwards stepping
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) 45° Back Extensions - BB On back
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C) Leg Press
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
D) Smith Machine BB Hip Thrust
Week
Sets
REps
rest
TEMPS
1
4
15-20
60
2010
2
4
15-20
60
2010
3
4
15-20
60
2010
4
4
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 1
Day: Tuesday
A1) Seated DB Overhead Press - Pronated
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lean Away Lat Pulldown
Week
Sets
REps
RESTS
Temps
1
6
7-9
90
3011
2
6
7-9
90
3011
3
6
7-9
90
3011
4
6
6-8
90
3011
B1) Stan
Week
Sets
REps
rest
TEMPS
1
4
8 each side
60
2010
2
4
8 each side
60
2010
3
4
8 each side
60
2010
4
4
8 each side
60
2010
B2) Bent Over BB Row Supinated
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
3010
2
4
10-12
60
3010
3
4
10-12
60
3010
4
4
10-12
60
3010
C1) 45° Prone Y Raises
Week
Sets
REps
RESTS
Temps
1
3
10-12
10
2010
2
3
10-12
10
2010
3
3
10-12
10
2010
4
3
10-12
10
2010
C2) 45° Prone Rear Delt Lateral Raises
Week
Sets
REps
rest
TEMPS
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
4
4
10-12
90
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: Lower 2
Program:
Coach: Mark Carroll
Day: Lower 2
Day: Wednesday
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
6
5-7
90
31X0
2
6
5-7
90
31X0
3
6
5-7
90
31X0
4
6
5-7
90
31X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Bulgarian DB Split Squat
Week
Sets
REps
RESTS
Temps
1
6
7-9
90
2210
2
6
7-9
90
2210
3
6
7-9
90
2210
4
6
7-9
90
2210
B1) BB Hip Thrusts - 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8-10
75
2010
2
4
8-10
75
2010
3
4
8-10
75
2010
4
4
8-10
75
2010
B2) Hack Squat 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
8-10
75
2010
2
4
8-10
75
2010
3
4
8-10
75
2010
4
4
8-10
75
2010
C1) Standing BB Good Morning
Week
Sets
REps
RESTS
Temps
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
4
3
10-12
45
2010
C2) Leg Extensions
Week
Sets
REps
rest
TEMPS
1
3
15-20
45
2010
2
3
15-20
45
2010
3
3
15-20
45
2010
4
3
15-20
45
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) 65° DB Arnold Press
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Supinated
Week
Sets
REps
RESTS
Temps
1
6
5-7
90
3010
2
6
5-7
90
3010
3
6
5-7
90
3010
4
6
5-7
90
3010
B1) BB Upright Rows - Hands shoulder width
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Seated Row - Neutral grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C1) Seated Rope Pull to Neck 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C1) Seated Rope Pull to Neck 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C3) 45° Incline Zottman Curls
Week
Sets
REps
RESTS
Temps
1
3
10-12
90
3010
2
3
10-12
90
3010
3
3
10-12
90
3010
4
3
10-12
90
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
FEMALE INTERMEDIATE
ADVANCED CLIENT PHASE 4 OVERVIEW:
CLIENT: FEMALE INTERMEDIATE- ADVANCED
COACH: Mark Carroll
PHASE:
INTENSIFICATION 2
PROG: 6 x 9,7,5,9,7,5
DAY
WORKOUT
STEPS
MONDAY
Lower 1
10,000
TUESDAY
Upper 1
10,000
WEDNESDAY
Lower 2
10,000
FRIDAY
Lower 1
10,000
SATURDAY
Upper 2
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
RESTS
Temps
1
6
6-8
90
30X0
2
6
6-8
90
30X0
3
6
6-8
90
30X0
4
6
6-8
90
30X0
B1) Deficit Alternating Lunge - Backwards stepping
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) 45° Back Extensions - BB On back
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C) Leg Press
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
D) Smith Machine BB Hip Thrust
Week
Sets
REps
rest
TEMPS
1
4
15-20
60
2010
2
4
15-20
60
2010
3
4
15-20
60
2010
4
4
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
RESTS
Temps
1
6
6-8
90
30X0
2
6
6-8
90
30X0
3
6
6-8
90
30X0
4
6
6-8
90
30X0
B1) Deficit Alternating Lunge - Backwards stepping
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) 45° Back Extensions - BB On back
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C) Leg Press
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
D) Smith Machine BB Hip Thrust
Week
Sets
REps
rest
TEMPS
1
4
15-20
60
2010
2
4
15-20
60
2010
3
4
15-20
60
2010
4
4
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Lower 1
Day: Monday & Thursday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
RESTS
Temps
1
6
6-8
90
30X0
2
6
6-8
90
30X0
3
6
6-8
90
30X0
4
6
6-8
90
30X0
B1) Deficit Alternating Lunge - Backwards stepping
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) 45° Back Extensions - BB On back
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C) Leg Press
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
D) Smith Machine BB Hip Thrust
Week
Sets
REps
rest
TEMPS
1
4
15-20
60
2010
2
4
15-20
60
2010
3
4
15-20
60
2010
4
4
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) 65° DB Arnold Press
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Supinated
Week
Sets
REps
RESTS
Temps
1
6
5-7
90
3010
2
6
5-7
90
3010
3
6
5-7
90
3010
4
6
5-7
90
3010
B1) BB Upright Rows - Hands shoulder width
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Seated Row - Neutral grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C1) Seated Rope Pull to Neck 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C1) Seated Rope Pull to Neck 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C3) 45° Incline Zottman Curls
Week
Sets
REps
RESTS
Temps
1
3
10-12
90
3010
2
3
10-12
90
3010
3
3
10-12
90
3010
4
3
10-12
90
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 1 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: Accumulation 1
COACH: Mark Carroll
PROG: 4 X 12,10,8,6
DAY
WORKOUT
STEPS
MONDAY
Upper 1
10,000
TUESDAY
Lower 1
10,000
THURSDAY
Upper 2
10,000
FRIDAY
Lower 2
10,000
SATURDAY
Upper 3
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) Seated OH DB Press
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,6
90
3010
2
4
12,10,8,6
90
3010
3
4
12,10,8,6
90
3010
4
4
12,10,8,6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Neutral Narrow Grip
Week
Sets
REps
RESTS
Temps
1
4
MAX
90
2010
2
4
MAX
90
2010
3
4
MAX
90
2010
4
4
MAX
90
2010
B1) Flat DB Press - Neutral
Week
Sets
REps
rest
TEMPS
1
4
8-10
75
3110
2
4
8-10
75
3110
3
4
8-10
75
3110
4
4
8-10
75
3110
B2) One Arm DB Row
Week
Sets
REps
RESTS
Temps
1
4
10-12
75
3010
2
4
10-12
75
3010
3
4
10-12
75
3010
4
4
10-12
75
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
C1) Lateral Raises - Seated
Week
Sets
REps
RESTS
Temps
1
3
10-12
45
3010
2
3
10-12
45
3010
3
3
10-12
45
3010
4
3
10-12
45
3010
C2) Standing EZ Bar Reverse CurL
Week
Sets
REps
rest
TEMPS
1
3
8-10
45
3010
2
3
8-10
45
3010
3
3
8-10
45
3010
4
3
8-10
45
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program: 4 x 12,10,8,6
Coach: Mark Carroll
Day: Lower 1
Day: Tuesday
A1) Quad Squat
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,6
90
3010
2
4
12,10,8,6
90
3010
3
4
12,10,8,6
90
3010
4
4
12,10,8,6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down and in
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,6
90
3010
2
4
12,10,8,6
90
3010
3
4
12,10,8,6
90
3010
4
4
12,10,8,6
90
3010
B) Rack Pulls - Above Knee
Week
Sets
REps
rest
TEMPS
1
4
10-12
90
2110
2
4
10-12
90
2110
3
4
10-12
90
2110
4
4
10-12
90
2110
C1) Leg Press - feet middle and low
Week
Sets
REps
RESTS
Temps
1
4
10-12
90
3010
2
4
10-12
90
3010
3
4
10-12
90
3010
4
4
10-12
90
3010
C2) Weighted Back Extensions - DB on chest
Week
Sets
REps
RESTS
Temps
1
4
12-15
45
3010
2
4
12-15
45
3010
3
4
12-15
45
3010
4
4
12-15
45
3010
Set 1
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program: 4 x 12,10,8,6
Coach: Mark Carroll
Day: Upper 2
Day: Thursday
A1) Dips - Chest Emphasis
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,6
90
3010
2
4
12,10,8,6
90
3010
3
4
12,10,8,6
90
3010
4
4
12,10,8,6
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Supinated
Week
Sets
REps
RESTS
Temps
1
4
MAX
90
2010
2
4
MAX
90
2010
3
4
MAX
90
2010
4
4
MAX
90
2010
B1) 45° Incline DB Press - Neutral
Week
Sets
REps
rest
TEMPS
1
4
8-10
75
3110
2
4
8-10
75
3110
3
4
8-10
75
3110
4
4
8-10
75
3110
B2) Seated Row - close neutral
Week
Sets
REps
RESTS
Temps
1
4
10-12
75
2011
2
4
10-12
75
2011
3
4
10-12
75
2011
4
4
10-12
75
2011
C1) Decline DB triceps Extensions
Week
Sets
REps
RESTS
Temps
1
4
10-12
45
3010
2
4
10-12
45
3010
3
4
10-12
45
3010
4
4
10-12
45
3010
C2) 45° Incline DB Curl
Week
Sets
REps
RESTS
Temps
1
4
10-12
45
3010
2
4
10-12
45
3010
3
4
10-12
45
3010
4
4
10-12
45
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 1
Program: 4 x 12,10,8,6
Coach: Mark Carroll
Day: Lower 2
Day: Friday
A) Front Squat
Week
Sets
REps
RESTS
Temps
1
4
6-8
120
3010
2
4
6-8
120
3010
3
4
6-8
120
3010
4
4
6-8
120
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B1) Romanian Deadlift
Week
Sets
REps
RESTS
Temps
1
4
12,10,8,6
75
3110
2
4
12,10,8,6
75
3110
3
4
12,10,8,6
75
3110
4
4
12,10,8,6
75
3110
B2) Backfoot Elevated Split Squats - DB
Week
Sets
REps
rest
TEMPS
1
4
10-12
75
2210
2
4
10-12
75
2210
3
4
10-12
75
2210
4
4
10-12
75
2210
C1) Standing One leg Hamstring Curl
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
C2) Hack Squat
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
3010
2
4
10-12
60
3010
3
4
10-12
60
3010
4
4
10-12
60
3010
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 2 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: Accumulation 1
COACH: Mark Carroll
PROG: 4 X 12,10,8,6
DAY
WORKOUT
STEPS
MONDAY
Upper 1
10,000
TUESDAY
Lower 1
10,000
THURSDAY
Upper 2
10,000
FRIDAY
Lower
10,000
SATURDAY
Upper 2
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: 5 x 3-5
Coach: Mark Carroll
Day: Lower
Day: Tuesday & Friday
A1) High Bar Squat
Week
Sets
REps
RESTS
Temps
1
5
3-5
120
32X0
2
5
3-5
120
32X0
3
5
3-5
120
32X0
4
5
3-5
120
32X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes down and out
Week
Sets
REps
rest
TEMPS
1
5
3-5
120
4010
2
5
3-5
120
4010
3
5
3-5
120
4010
4
5
3-5
120
4010
B2) Backfoot Elevated Split Squats - DB
Week
Sets
REps
rest
TEMPS
1
4
6-8
120
32X0
2
4
6-8
120
32X0
3
4
6-8
120
32X0
4
4
6-8
120
32X0
B) Rack Pull Below Knee - Snatch Grip
Week
Sets
REps
RESTS
Temps
1
4
6-8
120
32X0
2
4
6-8
120
32X0
3
4
6-8
120
32X0
4
4
6-8
120
32X0
C1) BB Front foot Split Squat
Week
Sets
REps
RESTS
Temps
1
3
6-8
60
4010
2
3
6-8
60
4010
3
3
6-8
60
4010
4
3
6-8
60
4010
C2) Back Extensions - BB on Back
Week
Sets
REps
RESTS
Temps
1
3
8-10
60
2010
2
3
8-10
60
2010
3
3
8-10
60
2010
4
3
8-10
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: 5 x 3-5
Coach: Mark Carroll
Day: Upper 1
Day: Monday & Thursday
A1) Incline BB Bench Press
Week
Sets
REps
RESTS
Temps
1
5
3-5
120
22X0
2
5
3-5
120
22X0
3
5
3-5
120
22X0
4
5
3-5
120
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups Neutral
Week
Sets
REps
rest
TEMPS
1
5
3-5
120
2012
2
5
3-5
120
2012
3
5
3-5
120
2012
4
5
3-5
120
2012
B1) Dips - Triceps Emphasis
Week
Sets
REps
rest
TEMPS
1
4
6-8
90
4010
2
4
6-8
90
4010
3
4
6-8
90
4010
4
4
6-8
90
4010
B2) BB Bent Over Row
Week
Sets
REps
RESTS
Temps
1
4
6-8
90
3010
2
4
6-8
90
3010
3
4
6-8
90
3010
4
4
6-8
90
3010
C1) Seated Rope Pull to Neck
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2012
2
4
8-10
60
2012
3
4
8-10
60
2012
4
4
8-10
60
2012
C2) 65° Incline DB Curls 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
6-8
60
4010
2
4
6-8
60
4010
3
4
6-8
60
4010
4
4
6-8
60
4010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: INT 1
Program: 5 x 3-5
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) Seated BB Over Head Press
Week
Sets
REps
RESTS
Temps
1
4
4-6
120
22X0
2
4
4-6
120
22X0
3
4
4-6
120
22X0
4
5
4-6
120
22X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) 45° Incline Zottman curl
Week
Sets
REps
rest
TEMPS
1
4
4-6
120
5010
2
4
4-6
120
5010
3
4
4-6
120
5010
4
4
4-6
120
5010
B1) Close Grip Bench Press
Week
Sets
REps
rest
TEMPS
1
4
6-8
90
3010
2
4
6-8
90
3010
3
4
6-8
90
3010
4
4
6-8
90
3010
B2) Preacher Curl
Week
Sets
REps
RESTS
Temps
1
4
6-8
90
3010
2
4
6-8
90
3010
3
4
6-8
90
3010
4
4
6-8
90
3010
C1) Seated Rope Pull to Neck
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2012
2
4
8-10
60
2012
3
4
8-10
60
2012
4
4
8-10
60
2012
C2) EZ Bar Skull Crushers
Week
Sets
REps
RESTS
Temps
1
4
8-10
60
2010
2
4
8-10
60
2010
3
4
8-10
60
2010
4
4
8-10
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 3 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: Accumulation 2
COACH: Mark Carroll
PROG: 4 X 12,10,8,6
DAY
WORKOUT
STEPS
MONDAY
Upper 1
10,000
TUESDAY
Lower 1
10,000
THURSDAY
Upper 2
10,000
FRIDAY
Lower
10,000
SATURDAY
Upper 3
10,000
WEDNESDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Upper 1
Day: Monday
A1) Seated BB Overhead Press
Week
Sets
REps
RESTS
Temps
1
6
10,8,6,6,8,10
90
3010
2
6
10,8,6,6,8,10
90
3010
3
6
10,8,6,6,8,10
90
3010
4
6
10,8,6,6,8,10
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Wide Pronated Pull Ups
Week
Sets
REps
RESTS
Temps
1
4
6-8
90
3010
2
4
6-8
90
3010
3
4
6-8
90
3010
4
4
6-8
90
3010
B1) Floor Close Grip Bench Press
Week
Sets
REps
rest
TEMPS
1
4
8-10
75
2210
2
4
8-10
75
2210
3
4
8-10
75
2210
4
4
8-10
75
2210
B2) T- Bar Row
Week
Sets
REps
RESTS
Temps
1
4
10-12
75
2010
2
4
10-12
75
2010
3
4
10-12
75
2010
4
4
10-12
90
2010
C1) 45° Prone DB Lateral Raises
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C2) Standing Rope Pull to neck
Week
Sets
REps
RESTS
Temps
1
4
12-15
60
2010
2
4
12-15
60
2010
3
4
12-15
60
2010
4
4
12-15
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Lower 1
Day: Tuesday
A1) High Bar Squat - Heels Elevated
Week
Sets
REps
RESTS
Temps
1
6
10,8,6,6,8,10
90
3010
2
6
10,8,6,6,8,10
90
3010
3
6
10,8,6,6,8,10
90
3010
4
6
10,8,6,6,8,10
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes Up and neutral
Week
Sets
REps
RESTS
Temps
1
6
10,8,6,6,8,10
90
3011
2
6
10,8,6,6,8,10
90
3011
3
6
10,8,6,6,8,10
90
3011
4
6
10,8,6,6,8,10
90
3011
B1) Step Up - 90° Angle - DB - Quad Emphasis - no forward lean
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
1010
2
4
10-12
60
1010
3
4
10-12
60
1010
4
4
10-12
60
1010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) Horizontal Back Extensions - DB on Chest
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2012
2
4
10-12
60
2012
3
4
10-12
60
2012
4
4
10-12
60
2012
Set 1
C1) Leg Press 10+10 (10 feet low and narrow &10 feet high and wide)
Week
Sets
REps
RESTS
Temps
1
3
10-10
60
2010
2
3
10-10
60
2010
3
3
10-10
60
2010
4
3
10-10
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
C2) Standing BB Good Morning
Week
Sets
REps
RESTS
Temps
1
3
10-12
60
2110
2
3
10-12
60
2110
3
3
10-12
60
2110
4
3
10-12
60
2110
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Upper 2
Day: Thursday
A1) Dips - Chest Emphasis
Week
Sets
REps
RESTS
Temps
1
6
10,8,6,6,8,10
90
3010
2
6
10,8,6,6,8,10
90
3010
3
6
10,8,6,6,8,10
90
3010
4
6
10,8,6,6,8,10
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups Neutral
Week
Sets
REps
rest
TEMPS
1
5
6-8
90
3010
2
5
6-8
90
3010
3
5
6-8
90
3010
4
5
6-8
90
3010
B1) Step Up - 90° Angle - DB - Quad Emphasis - no forward lean
Week
Sets
REps
rest
TEMPS
1
4
8-10
60
2110
2
4
8-10
60
2110
3
4
8-10
60
2110
4
4
8-10
60
2110
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) Bent Over BB Row
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C1) BB Curl
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
2010
2
3
10-12
15
2010
3
3
10-12
15
2010
4
3
10-12
15
2010
C2) 30° Incline EZ Bar Triceps Extensions
Week
Sets
REps
RESTS
Temps
1
3
10-12
90
2110
2
3
10-12
90
2110
3
3
10-12
90
2110
4
3
10-12
90
2110
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Lower 2
Day: Friday
A1) Front Squats - heels elevated
Week
Sets
REps
RESTS
Temps
1
6
8,6,4,4,6,8
90
3010
2
6
8,6,4,4,6,8
90
3010
3
6
8,6,4,4,6,8
90
3010
4
6
8,6,4,4,6,8
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - toes Up and neutral
Week
Sets
REps
RESTS
Temps
1
6
10,8,6,6,8,10
90
3010
2
6
10,8,6,6,8,10
90
3010
3
6
10,8,6,6,8,10
90
3010
4
6
10,8,6,6,8,10
90
3010
B) Rack Pull - Above Knee
Week
Sets
REps
rest
TEMPS
1
4
8-10
120
2210
2
4
8-10
120
2210
3
4
8-10
120
2210
4
4
8-10
120
2210
C1) Alternating DB Lunges
Week
Sets
REps
RESTS
Temps
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
C2) BB Glute Bridge
Week
Sets
REps
RESTS
Temps
1
3
8-10
60
2111
2
3
10-12
60
2111
3
3
10-12
60
2111
4
3
10-12
60
2111
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Upper 3
Day: Saturday
A1) Arnold DB Press
Week
Sets
REps
RESTS
Temps
1
6
8,6,4,4,6,8
90
3010
2
6
8,6,4,4,6,8
90
3010
3
6
8,6,4,4,6,8
90
3010
4
6
8,6,4,4,6,8
90
3010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) 65° Incline DB Curl - 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
4
8-10
90
3010
2
4
8-10
90
3010
3
4
8-10
90
3010
4
4
8-10
90
3010
B1) 45°Prone Y - Raises
Week
Sets
REps
rest
TEMPS
1
4
8-10
15
2011
2
4
8-10
15
2011
3
4
8-10
15
2011
4
4
8-10
15
2011
B2) Decline DB Triceps Extensions 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
4
4
10-12
90
2010
C1) Cable Curl
Week
Sets
REps
RESTS
Temps
1
3
12-15
15
2010
2
3
12-15
15
2010
3
3
12-15
15
2010
4
3
10-12
15
2010
C2) Straight Bar Triceps Cable Extensions
Week
Sets
REps
RESTS
Temps
1
3
12-15
90
2010
2
3
12-15
90
2010
3
3
12-15
90
2010
4
3
12-15
90
2010
Set 1
Copyright CHFI IP Holdings Pty Ltd 2019.
MALE INTERMEDIATE
ADVANCED CLIENT PHASE 4 OVERVIEW:
CLIENT: male beginer - Intermediate
PHASE: Accumulation 2
COACH: Mark Carroll
PROG: 6 x 9,7,5,9,7,5
DAY
WORKOUT
STEPS
MONDAY
Upper 1
10,000
TUESDAY
Lower 1
10,000
WEDNESDAY
Lower 2
10,000
FRIDAY
Lower 1
10,000
SATURDAY
Upper 2
10,000
THURSDAY
SUNDAY
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program: 6 x 10,8,6,6,8,10
Coach: Mark Carroll
Day: Upper 3
Day: Saturday
A1) Low Bar Squat
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lying Leg Curl - 1 & 1/4 reps top
Week
Sets
REps
rest
TEMPS
1
6
6-8
90
30X0
2
6
6-8
90
30X0
3
6
6-8
90
30X0
4
6
6-8
90
30X0
B1) Deficit Alternating Lunge - Backwards stepping
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B2) 45° Back Extensions - BB On back
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C) Leg Press
Week
Sets
REps
RESTS
Temps
1
3
15-20
60
2010
2
3
15-20
60
2010
3
3
15-20
60
2010
4
3
15-20
60
2010
D) Smith Machine BB Hip Thrust
Week
Sets
REps
RESTS
Temps
1
4
15-20
60
2010
2
4
15-20
60
2010
3
4
15-20
60
2010
4
4
15-20
60
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 1
Day: Tuesday
A1) Seated DB Overhead Press - Pronated
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Lean Away Lat Pulldown
Week
Sets
REps
rest
TEMPS
1
6
7-9
90
3011
2
6
7-9
90
3011
3
6
7-9
90
3011
4
6
7-9
90
3011
B1) Stan
Week
Sets
REps
rest
TEMPS
1
4
8 each side
60
2010
2
4
8 each side
60
2010
3
4
8 each side
60
2010
4
4
8 each side
60
2010
B2) Bent Over BB Row Supinated
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
3010
2
4
10-12
60
3010
3
4
10-12
60
3010
4
4
10-12
60
3010
C1) 45° Prone Y Raises
Week
Sets
REps
RESTS
Temps
1
3
10-12
10
2010
2
3
10-12
10
2010
3
3
10-12
10
2010
4
3
10-12
10
2010
C2) 45° Prone Rear Delt Lateral Raises
Week
Sets
REps
RESTS
Temps
1
4
10-12
90
2010
2
4
10-12
90
2010
3
4
10-12
90
2010
4
4
10-12
90
2010
Copyright CHFI IP Holdings Pty Ltd 2019.
Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Lower 2
Day: Wednesday
A1) BB Deadlift
Week
Sets
REps
RESTS
Temps
1
6
5-7
90
31X0
2
6
5-7
90
31X0
3
6
5-7
90
31X0
4
6
5-7
90
31X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Bulgarian DB Split Squat
Week
Sets
REps
RESTS
Temps
1
6
7-9
90
2210
2
6
7-9
90
2210
3
6
7-9
90
2210
4
6
7-9
90
2210
B1) BB Hip Thrusts - 1 & 1/4 reps
Week
Sets
REps
rest
TEMPS
1
6
8-10
75
2010
2
6
8-10
75
2010
3
6
8-10
75
2010
4
6
8-10
75
2010
B2) Hack Squat 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
4
8-10
75
2010
2
4
8-10
75
2010
3
4
8-10
75
2010
4
4
8-10
75
2010
C1) Standing BB Good Morning
Week
Sets
REps
RESTS
Temps
1
3
12-15
45
2010
2
3
10-12
45
2010
3
3
12-15
45
2010
4
3
10-12
45
2010
C2) Leg Extensions
Week
Sets
REps
RESTS
Temps
1
4
15-20
45
2010
2
4
15-20
45
2010
3
4
15-20
45
2010
4
4
15-20
45
2010
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Client:
Phase: ACC 2
Program:
Coach: Mark Carroll
Day: Upper 2
Day: Saturday
A1) 65° DB Arnold Press
Week
Sets
REps
RESTS
Temps
1
6
9,7,5,9,7,5
90
30X0
2
6
9,7,5,9,7,5
90
30X0
3
6
9,7,5,9,7,5
90
30X0
4
6
9,7,5,9,7,5
90
30X0
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2) Pull Ups - Supinated
Week
Sets
REps
rest
TEMPS
1
6
5-7
90
3010
2
6
5-7
90
3010
3
6
5-7
90
3010
4
6
5-7
90
3010
B1) BB Upright Rows - Hands shoulder width
Week
Sets
REps
rest
TEMPS
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
B1) Seated Row - Neutral grip
Week
Sets
REps
RESTS
Temps
1
4
10-12
60
2010
2
4
10-12
60
2010
3
4
10-12
60
2010
4
4
10-12
60
2010
C1) Seated Rope Pull to Neck 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
3
8-10
15
2010
2
3
8-10
15
2010
3
3
8-10
15
2010
4
3
8-10
15
2010
C2) Flat DB Triceps Extensions 1 & 1/4 reps
Week
Sets
REps
RESTS
Temps
1
3
10-12
15
3010
2
3
10-12
15
3010
3
3
10-12
15
3010
4
3
10-12
15
3010
C3) 45° Incline Zottman Curls
Week
Sets
REps
RESTS
Temps
1
3
10-12
90
3010
2
3
10-12
90
3010
3
3
10-12
90
3010
4
3
10-12
90
3010
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22
Exit Strategy
NEAT / Cardio
Systems
One of the first questions we are faced with post transformation or comp prep
is “what about my cardio and steps?” Naturally when people enter into fat loss
blocks (training blocks specifically for fat loss), calorie expenditure increases the
learner they become to continue to create a calorie deficit. This means your coach
would program in additional cardio or increase your daily steps target as a means
of exerting more energy. When metabolic adaptations begin to occur, calorie
expenditure lowers, therefore the “energy out” component of the energy balance
equation lowers. To maintain a negative energy balance, physical activity levels
(PAL) are increased, usually in a linear manner.
For my “Art of ‘Gen Pop’ Transformations” Guide book, the final phase of “cardio and
steps” finishes on 2 x 60 minutes aerobic workouts, and also 14,000 daily steps. But
what do we do with these when it is time to begin our Exit Strategy? Do we keep
the cardio & steps going? Or do we cut them out completely?
My suggestion is to incrementally taper off cardio and the steps as we incrementally
increase calories. The reason why we don’t want to maintain the same volume is
simple: Our goals have now changed; we used a large volume of work to reach our
goal. Now, the goal is to maintain our body fat levels. When it comes to cardio, we
want to decrease this in order to allow calories to build up. We want to be able to
long term maintain our weight on not nearly as much calorie expenditure.
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132
Q: How to taper back cardio?
A: Reduce the initial cardio volume by 25% every 3 weeks!
An example from my previous guidebook which prescribed 2 x 60 mins of cardio in
a particular training block, would be to reduce this by 25%. Therefore, to begin the
reverse diet – cardio commences at 2 x 45 minute sessions.
Every 3 weeks we reduce by 25%. For example:
■■ Weeks 1-3: 2 x 45 minutes
■■ Weeks 4-6: 2 x 30 minutes
■■ Weeks 7-9: 2 x 15 minutes
■■ Weeks 10-12: no cardio
Now let’s take a comp prep competitor – they may finish for instance with 2 x 30
minute interval sessions. Combined with 2 x 45 minutes Low Intensity Steady State
Sessions (LISS).
For them I would recommend something like this
■■ Weeks 1-3: 2 x 22 minute interval sessions and 2 x 30 minute cardio LISS
■■ Weeks 4-6: 2 x 15 minute intervals and 2 x 15 minute cardio LISS
■■ Weeks 7-9: 1 x 20 minute intervals and 1 x 20 minute cardio LISS
■■ Weeks 10-12: no cardio
The key to the “Exit Strategy” is having a structured plan not just for nutrition and
energy intake, but also for training and cardio to manage energy output.
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133
Daily steps targets
Steps are a fantastic tool I use to not only keep a client’s activity expenditure
consistent throughout their fat loss block, but I also periodise it, to ensure calories
out stay elevated. In my Gen pop guide book steps are increased each phase:
■■ Phase 1: 8,000 – 10,000 steps
■■ Phase 2: 10,000 – 12,000 steps
■■ Phase 3: 12,000 – 14,000 steps
What I suggest for all clients is to always stay above 8,000 steps daily, whether or
not they are in a ‘cutting’ or ‘bulking’ phase. Anyone who knows me or who has
worked with me will know I love to say, “Movement is life”!
Movement is paramount and the health benefits from simply moving each day are
incredible. There will still be a reduction in steps, but not to the same extent as the
reduction in cardio. I suggest a reduction of 2,000 steps per 3 week phase, until you
reach 8,000, and this will be where you will maintain.
Using the gen pop guide book as an example finishing on 14,000 steps a day, here
is how I would taper back from the steps:
■■ Weeks 1-3: 12,000 steps
■■ Weeks 4-6: 10,000 steps
■■ Weeks 7-9: 8,000 steps
■■ Weeks 10-12: We maintain 8,000 steps
But what if you want to do more steps? Then that’s absolutely fine. As I said, I love
my clients moving. If you want to maintain 10,000 or 12,000 steps a day, that is fine,
and a positive is it will allow you eat more food each day, as PAL will stay elevated.
It is not rocket science! The more you move,
the more you can eat!
Copyright CHFI IP Holdings Pty Ltd 2019.
134
23
Conclusion
The Exit Strategy is intended to be your plan after the plan ends, this 12 week
program is designed for you to customise your own nutritional program and
follow to set you free from dieting. You cannot live in a calorie deficit; it is not the
way the human body is intended to be. I want you to experience health, I want
you to experience happiness, once you achieve your ultimate body from your
transformation, I want to teach you how to keep it, appreciate it and build upon it so
that you are always progressing to be the best version of yourself.
If you really want to step it up a notch and take your physique or understanding of
fitness and health to the next level, then I invite you to look further into what we do
here at the Clean Health Fitness Institute.
Yours in reverse dieting!
Mark Carroll / Global Head of Education
Clean Health Fitness Institute
Copyright CHFI IP Holdings Pty Ltd 2019.
135
24 Further Reading
If you’re goal is to achieve a leaner physique you still have body fat you want to shift,
then I strongly recommend you start my 12 week fat loss transformation guide
book, titled The Art of ‘Gen Pop’ Transformations.
This guide book has sold over 12,000 copies at time of writing this, to men and
women around the world who have achieved their fat loss goals and are continuing
to build healthier, stronger and leaner bodies.
The Exit Strategy is essentially the 2.0 to this, the plan after the plan ends, to build
your calories back up while you maintain your results and increase strength. If not
for yourself, perhaps you know of someone who has struggled with “yoyo dieting”
for a long time and you’d like to help them out.
You can purchase them below:.
The Art of Gen Pop
Transformations for Women
The Art of Gen Pop
Transformations for Men
You can also download my free guide called Top 20 Fat Loss Hacks
Guide Book HERE
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136
25 References
1
American Council on Exercise (ACE) What are the guidelines for percentage of body fat
loss? 2009. Last accessed online on 21st March 2019:
2
https://www.acefitness.org/education-and-resources/lifestyle/blog/112/what-are-theguidelines-for-percentage-of-body-fat-loss
3
Dulloo AG, Jacquet J, Montani JP (2012) How dieting makes some fatter: from a
perspective of human body composition autoregulation. Proc Nutr Soc. 2012: 71(3):37989. doi: 10.1017/S0029665112000225.
4
Dulloo AG, Montani JP (2015) Pathways from dieting to weight regain, to obesity and to
the metabolic syndrome: an overview. Obes Rev; 16 Suppl 1:1-6. doi: 10.1111/obr.12250.
5
Field AE, Austin SB, Taylor CB, Malspeis S, Rosner B, Rockett HR, Gillman MW, Colditz
GA(2003) Relation between dieting and weight change among preadolescents and
adolescents. Pediatrics. 2003:112(4):900-6.
6
Keys, A., Brozek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human
Starvation (2 volumes), University of Minnesota Press, 1950.
7
MacLean PS, Higgins JA, Giles ED, Sherk VD, Jackman MR (2015) The role for adipose
tissue in weight regain after weight loss. Obes Rev. 2015; Suppl 1:45-54. doi: 10.1111/
obr.12255.
8
Ochner CN, Barrios DM, Lee CD, Pi-Sunyer FX (2013) Biological mechanisms
that promote weight regain following weight loss in obese humans. Physiol
Behav.:15;120:106-13. doi: 10.1016/j.physbeh.2013.07.009.
9
Trexler, Eric & Smith-Ryan, Abbie & Norton, Layne (2014). Metabolic adaptation to
weight loss: Implications for the athlete. Journal of the International Society of Sports
Nutrition. 11. 7. 10.1186/1550-2783-11-7.
10
Vaitkus JA, Farrar JS, Celi FS (2015) Thyroid Hormone Mediated Modulation of Energy
Expenditure. Int J Mol Sci;16(7):16158-75. doi: 10.3390/ijms160716158.
11
van Baak MA, Mariman ECM (2019) Mechanisms of weight regain after weight loss - the
role of adipose tissue. Nat Rev Endocrinol. 2019 Jan 17. doi: 10.1038/s41574-018-0148-4.
12 Włodarczyk M, Nowicka G (2019) Obesity, DNA Damage, and Development of ObesityRelated Diseases. Int J Mol Sci;20(5). pii: E1146. doi: 10.3390/ijms20051146.
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