Eight Weeks
TO GET LEAN
lose fat.
gain
confidence.
Introduction
Getting into great shape should be a priority for any
experienced and aspiring bodybuilder. You
can have plenty of muscle, however, it isn’t until you
chisel away body fat that it can be truly appreciated.
Losing body fat and getting into great shape can be
daunting and complex yet it need not be.
You do not need to fastidiously track calories. You do
not need to get ‘skinny’ to lose fat. By understanding
the basics of dieting and training tweaks, you can keep
fantastic shape and, if anything, look bigger the leaner
you become.
Having attempted to cut body fat on numerous
occasions, we have missed the mark more than
a lazy-eyed dart player suffering from virtigo. However,
each new attempt has been continuously refined
by past mistakes. It is only recently that we have
found confidence in our dieting process. Teachings of
past classic bodybuilders and our own lessons have
formulated the following practises. The formulas and
adjustments for efficiently cutting body fat are broken
down and explained in great detail in order to give you
both the tools and the reasoning behind your program.
There are vast discrepancies between the way classic
bodybuilders and modern fitness authorities teach
health, nutrition and losing body fat. Bodybuilders of
‘the golden era’ relied heavily on intuition and common
sense, opting to take time to learn their body and how it
reacts when manipulating solely natural, organic food
sources.
These days it is easier for people to sell the fat loss dream
of merely expending more energy than we consume
(regardless of what we consume) than to promote
patience and health.
Should you follow this program exactly as mapped out,
it is likely that you will make vast improvements to
your physique. Of course, we will all be beginning from
a different starting block. If, at the completion of your
program, you are hoping to make further progress, the
program has been structured in such a way to allow for
straightforward extensions of particular stages at your
own discretion.
Overview
Of Each
Stage
For each stage, we break down exactly what your
week of training and eating looks like. When setting
a goal to lose a significant amount of body fat, it is not
uncommon to lack patience and in turn give up too
early or rush what should be a gradual process. You
cannot diet for a week and expect dramatic results.
Your body is naturally limited to how much fat it can
burn in a day.
A typical fat loss focussed period will last between 8
and 12 weeks before the body reaches homeostasis,
adapting to the ‘new normal’ of lowered food
quantities consumed.
The following stages are designed to incrementally
increase energy output whilst restricting or
manipulating certain foods. Whilst the body will
be burning fat, it will eventually adapt to new
conditions, thus we move onto the next, more rigid
stage.
Pre-cutting
This is an optional stage. It is recommended for those
that currently have inconsistent or diets however
will benefit anyone that implements it. Consistency
is key here. Before beginning stage 1, we ensure
that your body establishes some stability in order to
regulate your metabolic conditions. This is a control
mechanism to reduce or eliminate the likelihood
of shocking your body with completely unknown
foods, quantities of foods and water, and their effect
on your body.
Stage 1 (weeks 1-2)
We will implement an initial reduction in macro’s
from the pre-cutting phase. This will ensure your
overall food intake is at a slight deficit.
Stage 2 (weeks 3-4)
We will gradually reduce your carbs yet again and
begin to incorporate some cardio into your routine.
Volume will increase and rest between sets shorten.
Stage 3 (weeks 5-6)
Cardio is increased during this period and low carb
days are introduced. Your training split will be
condensed.
Stage 4 (weeks 7-8)
Cardio will be increased again. Carb cycling begins
and you will rotate 3 low carb days with 1 high
carb day. For the final stage, training will move to a
supersetting format in order to further increase your
total training volume per week, heart rate and, in
turn, overall energy expenditure.
For added information to assist over the next 8 to 10 weeks, see our
‘Complete Body’ training ebooks and ‘Nutrition - More Than Calories’.
Getting The Most
Out Of Your Program
In order to make drastic changes
to your physique, you will need to
make the most of every training
and cardio session. Leave nothing in
the gym. You have made it this far
hence you clearly have a distinct
goal in mind. Be sure to execute
every day, every set, every rep to
your full potential.
Sticking to your meal program
is of paramount importance.
Unfortunately, you can’t out train a
bad diet.
Before you begin your meal plan, we
must first accurately calculate the
ratio of protein, carbohydrates and
fats you will be consuming at each
stage.
Ratios
We can use basic yet effective tools
to calculate the macros needed
to structure our meal plan. The
ratios represent macro food groups
(proteins, carbohydrates and fats) as
percentages of which make up your
total daily food intake.
Many alternative programs or
information sources will focus solely
on caloric intake and expenditure.
Whilst calories exist, food sources
with the same caloric value can
have profoundly different effects on
the body and in turn, your physical
results. What we eat quite literally
makes up who we are.
To say losing or gaining weight is
simply ‘calories in, calories out’ is a
gross oversimplification.
When broken down, foods
consumed trigger gene expression
within our DNA. It is important to
limit unnatural foods.
Stage 3 (Weeks 5-6)
The following approach prioritises
both macro and micronutrients.
It is formulated the same way we
have always structured our meal
plans. Whilst the concept may
seem foreign, it is in fact a far more
simplified method to adhere to
than the common ‘calorie counting’
method.
Stage 4 (Weeks 7-8)
With each phase of this fat
cutting program, it is important
to understand how much of each
macronutrient you need per day
and what macronutrients are
needed when. The ratio of each
macronutrient should be firstly
calculated as a percentage before
determining how many grams of
each macronutrient specifically
we should be consuming over the
course of a day. Below, calculated
and provided for you, are the
suggested ratios (protein to carbs to
fats) to be followed for each period of
this program:
*Numbers indicate the percentage of total
Pre-cutting (optional 2 weeks)
50%P: 35%C: 15%F
1.5g protein per pound of lean bodyweight
Stage 1 (Weeks 1-2)
50%P: 35%C: 15%F: 0%D
1.3g protein per pound of lean bodyweight
Stage 2 (Weeks 3-4)
50%P: 30%C: 12.5%F 7.5%D
1.3g protein per pound of lean bodyweight
50%P: 25%C: 10%F: 15%D (mod’ carb days)
50P: 20%C: 10%F: 20%D (low carb days)
1.3g protein per pound of lean bodyweight
50%P: 20%C: 10%F: 20%D (low carb days)
50%P: 35%C: 10%F: 5%D (high carb days)
1.3g protein per pound of lean bodyweight
*P = Protein. C = Carbohydrates.
F = Fats.
*D = Deficit (Representing a reduction in
total amount of food per day).
daily macronutrient intake.
Optional: Repeat each stage for 1-2 weeks
if you believe it is required (typically
necessary for someone with over 20-25%
body fat.
Optional: Repeat ‘Stage 4’ for 1-3 more
weeks in order to further tighten up and
lose a little more body fat.
With an established ratio as percentages
of total amount of macronutrients need to
be consumed within a day (being protein,
carbs and fats) per stage of this program,
we can now calculate how many grams of
each macronutrient we will need. This is
dependent on protein consumption.
To determine how much of what foods to
consume, start with protein intake. This
is the priority. Despite our aim to lose
weight in the form of body fat, we must
not do so at the expense of our hard earned
muscle mass. Protein is also one of the
highest thermogenic foods, meaning the
body expends greater energy breaking it
down. We need to ensure that we have an
absolute minimum intake of 1g of protein
per pound of lean body weight.
Once establishing the amount of protein
you’ll be eating, the remaining ratio of
carbohydrates and fats is a straightforward
equation.
Protein
Seeing as protein is our building block of muscle,
it makes far less sense for it to be manipulated
throughout the 8 week period, and is therefore far
more likely to stay consistent. Hence why calculating
how much protein you will need in a day will be
made our starting point.
Determining how many grams of protein you should
consume in one day can be calculated by using the
age old, tried and tested ‘1 - 1.5g of protein per pound
of lean body weight per day’ method. It is important
to calculate the amount of protein you need per day
to be based on your lean body mass, exclusive of
excess body fat (anything over 10%) to ensure a more
closely calculated figure per the rule.
Whilst we are dieting, we will aim for 1.3g of protein
per pound of lean body weight.
Following is a protein intake calculator and an
example of how to use it correctly following.
Example Calculating
Your Protein Intake
Calculating the amount of protein needed based on your lean
body mass.
Having found your excess body fat as a percentage, we can
now calculate the excess body fat (lbs) as weight, relative to
your total body weight.
Total Body Weight =
196
Pounds
For example, if Leroy’s excess body fat as a percentage is 7 and
has a total body weight of 196lbs, he would simply calculate
what 7% of 196 is (196 x 0.07 = 14lbs) to give him his excess
body fat (in lbs).
Current Body Fat =
17
%
We want to calculate your protein intake based on your
weight exclusive of excess body fat (anything above 10%
body fat).
In order to calculate your lean body weight , exclusive of
excess body fat weight , we need to firstly calculate your
excess body fat as a percentage.
Current
Body Fat
Minus
10
=
Excess
Body Fat (%)
17
-
10
=
7
Having now found the weight of your excess body fat (lbs) ,
complete the table below to find your lean body weight (by
subtracting your excess body fat (lbs) from your total body
weight)
Total Body
Weight
Minus
Excess Body
Fat (lbs)
=
Lean Body
Weight
196
-
14
=
182
Your lean body weight (GREEN BOX) will be the minimum
total grams of protein you need to consume per day.
Minimum Daily Protein Intake (in grams) = 182
* For ‘pre-cutting’ phase, multiply the number above
by 1.5 (273g).
*For stages 1 - 4, multiply the number above by 1.3 (237g)
Calculating Your
Protein Intake
Calculating the amount of protein needed based on your lean body mass.
Total Body Weight =
Pounds
Current Body Fat =
%
We want to calculate your protein intake based on your weight exclusive of excess body fat (anything above
10% body fat).
In order to calculate your lean body weight , exclusive of excess body fat weight , we need to firstly calculate
your excess body fat as a percentage.
Current Body Fat
Minus
10
=
-
10
=
Excess Body Fat (%)
Having found your excess body fat as a percentage , we can now calculate the excess body fat (lbs) as weight,
relative to your total body weight .
For example, if Leroy’s excess body fat as a percentage is 7 (calculated above), and has a total body weight of
196lbs, he would simply calculate what 7% of 196 is (196 x 0.07 = 14lbs) to give him his excess body fat (in lbs).
Having now found the weight of your excess body fat (lbs) , complete the table below to find your lean body
weight. This is done by subtracting your excess body fat (lbs) from your total body weight.
Total Body Weight
Minus
Excess Body Fat (lbs)
-
=
Lean Body Weight
=
Your lean body weight (GREEN BOX) will be the total grams of protein you need to consume per day .
Minimum Daily Protein Intake (in grams) =
* For ‘pre-cutting’ phase, multiply the number above by 1.35.
* For stages 1 - 4, multiply the number above by 1.25
Calculating The
Remaining Macros
in Grams
Now that our protein intake has been accurately
calculated, we can determine, based on the previous
ratios per stage mentioned earlier, how much of each
proceeding macronutrient (carbs and fats) we should
be consuming in grams per day.
Over the next 8+ weeks, protein quantity will remain
the same - We will only be manipulating carbs and
fats (as well as training and cardio). The consistent
amount of protein (50%) means it is our control
measurement for our ratios.
Using our example above, we have established that
‘Leroy’ with a lean body weight of 182 pounds will
require 237g of protein (1.3g protein per pound of lean
body weight) during stages 1 - 4.
If protein makes up for 50% of the total grams to
consume, simply multiply 237g by 2 (474g) to find the
total amount of macronutrients in grams to consume
each day.
If 474g equals 100%, then 1% equals 4.74g.
Therefore, for our first phase (50%P: 35%C: 15%F),
protein would equate to 237g, carbs would equate to
166g and fats would equate to 71g.
Protein: 50 x 4.74 = 237
Carbs: 35 x 4.74 = 166
Fats: 15 x 4.74 = 71
For ongoing phases, the ‘deficit’ simply accounts
for the reduction in carbs and fats. Overall, the
total grams of macronutrients will reduce by
approximately 20%.
HOW TO SPLIT your
PROTEIN, CARBS &
FATS INTO A MEAL
PLAN
Before getting started, it is important to clarify what
is meant by ‘protein/ carbohydrates/ fats’.
When referring to ‘grams of protein’ for example, this
does not represent grams of meat- Rather it refers to
the grams of protein within a portion of meat. Within
100g of chicken breast meat, there is approximately
27g of protein. Likewise with carbs and fats, we refer
to the actual grams of carbs or fats within the food.
Should you have already looked into the
macronutrient breakdown of certain ingredients,
you may have noticed that they will all typically
contain a natural combination of all three protein,
carbohydrates and fat. Usually, there are high levels
of one macro, and minimal percentages of the
others. In these instances, we will only regard the
predominant macronutrient. For example,
100g of banana contains approximately 23g of
carbohydrates, 1.1g of protein and 0.3g of fat.
We would class banana as a carb- There is no need to
regard the fat and protein content.
For foods such as a whole egg, for example, there are
high portions of both protein (from the egg white)
and fat (in the egg yolk) and it becomes necessary to
account for both protein and fat quantities. What to
account for is made obvious for you in the weekly
meal plan forms and in the ‘relevant food sources’
section below.
The structure of your meal plan will remain the
same, regardless of experience, weight and body fat:
Breakfast, a post workout shake and four meals with
meat, vegetables and carbs or fats. This allows enough
time between meals for adequate digestion. It also
permits appropriate food group pairing during the
day. As discussed in detail in ‘Nutrition - More Than
Calories’, we will be separating carbs and fats as much
as possible.
Carbs will be consumed primarily surrounding your
workout in order to replace glycogen used within
the muscle. Although vegetables are classed as a
carbohydrate, they have a relatively low amount
of grams of carbohydrates thus we have slotted
them into their own category. They are included
in most meals due to their essential high fibre and
micronutrient content and can be consumed with
fats. The only exceptions to this are white and sweet
potato.
Once you have calculated the specific amount of each
macronutrient to consume, you can split them up
into each meal. Each meal specifies what it is to be
made up of (in terms of lean/ fatty protein, carbs, fats
and veg) and where to allocate your chosen amount
of grams of the appropriate macronutrient.
You will need to play around with the meal plan in
order to accurately account for the necessary amount
of protein, carbs and fats depending on the stage
of the program. This may take some trial and error
however it will become easier with each iteration.
Soon you will be a level 5 meal plan constructing
wizard.
In order to help structure your meal plan, please see
the following food source examples, of which will
assist you construct your meal plan for each stage.
RELEVANT FOOD
SOURCES
Below is a list of recommended food sources broken up into food groups that can be implemented in your
program. It is ideal to consume a variety of foods each day or week. Your body can become accustomed and
complacent to a monotonous diet, just as it can to repetitive training structures. When possible, aim to get at
least 2 - 3 different types of protein, carbs and veg throughout the day.
LEAN PROTEIN
GRAMS PROTEIN PER 100G
Chicken Breast
31g
White Fish (eg. Barramundi)
25g
Canned Tuna (Spring Water)
24g
Turkey Breast
29g
Lean Mince (eg. Chicken Breast)
30g
Kangaroo
31g
Offal (eg. Lamb Liver)
24g
Lean Beef Mince
27g
Egg Whites
12g
Natural WPI Protein Powder
~87g (26g per serve)
FATTY PROTEIN
GRAMS PROTEIN PER
100G
GRAMS FAT PER 100G
Salmon
24g
15g
Lamb
~27g
~17g
Steak (fat on or marbled)
~27g
~14g
Chicken Thigh
24g
9g
Chicken (skin on)
20g
13g
Pork Mince
28g
12g
Beef Mince
25g
13g
Whole Eggs
12g (6.5g per egg)
9g (5g per egg)
CARBOHYDRATES
GRAMS CARBOHYDRATE PER 100G
Basmati Rice
31.5g
Brown Rice
45g
Quinoa
39.5g
White Potato
26g
Sweet Potato
20g
Fruits (eg. Banana, Mango, Berries)
18g
Kidney Beans
37g
Chickpeas
34g
Lentils
40g
VEGETABLES (FIBROUS CARBS)
GRAMS CARB PER 100G
Broccoli
6.5g
Green Beans
7g
Zucchini
3.5g
Beetroot
9.5g
Capsicum
6.5g
Asparagus
4g
Cabbage
5.5g
Brussels Sprouts
9g
FATS
GRAMS FAT PER 100G
GRAMS CARBS PER
100G
Avocado
15g
10g
Nuts
55g
5g
FATS - OILS
GRAMS FAT PER 100G/ML
Olive Oil
91.2ml
Coconut Oil
100ml
MCT Oil
93.5ml
Note: The weight of the food mentioned in the table above and throughout this program’s example diets is
cooked weight. Knowing how much raw meat to use to acquire a certain amount of cooked weight will take
some getting used to, but generally, approximately 30% of the raw weight will be lost when cooking. Take the
cooked weight, as a number in grams, and inflate it by 30% to know how much raw meat you need to cook to
acquire the cooked weight.
Tracking your
progress
Keeping track of your physical progress can be
frustrating at times. It is often hard to realise any
progress made because it doesn’t come overnight.
To be sure you are making continual progress, it
is strongly encouraged to take notes of both your
training and diet throughout, and record your
measurements/ weight/ body fat percentage (or an
estimation of) at the beginning of every stage, and the
very last day of the last stage of this guide.
Don’t ignore the signs that suggest your diet needs
changing. Note them, change them sooner rather
than later and maintain consistency with food that
isn’t upsetting you.
Taking Notes
Take measurements (in inches) of your arms, the
circumference of your chest and back, thigh, calf
and waist. Take each of those measurements at the
beginning of each stage and again on the last day
of the last stage. Ideally, you will see an increase
in each measurement except your waist. If each
measurement increases incrementally over the
12 week period, whilst your waist measurement
remains the same, or even decreases, you can
confidently assume you are gaining muscle and
not body fat. Should each of your measurements
increase, inclusive of your waist measurement, you
may be gaining muscle as well as body fat. Should
your waist measurement increase alone, you are
gaining body fat, not muscle.
Regarding your training, you needn’t be overly
fastidious as to write down absolutely everything
you do and feel, but as long as you’re keeping note of
at least one particular lift (sets/ reps and weight lifted)
for each individual muscle group, that can be all you
need. For example, if you were to do a chest workout
beginning with incline barbell press at 60kg for 10
reps on your last set, make a note of that and bank
it for when chest is trained next. By the time chest
is ready to be trained again, make note before you
begin of what you did last time on the last set of the
same exercise (incline barbell bench in this case) and
find a way to better it. Whether it be by adding more
weight for the same amount of reps or doing just
one additional rep with the same weight -- if there
is at least some improvement attempted from your
last session, you’ll be heading in a positive direction.
Bear in mind that your training -- no matter how on
top of your diet and sleep you are -- will inevitably
see peaks and troughs, though the effort derived
from note taking is a powerful tool in seeing to it you
maintain concentration, motivation and progress
within the gym.
When it comes to your diet, it’s important to be
consistent, eating the same thing day in day out for
at least a few weeks at a time in order to sufficiently
track progress. However, taking notes regarding how
you feel when consuming particular foods can be
a useful tool in determining what to eat when, and
how to maximise concentration and intensity during
your sessions. For example, if you’re feeling sluggish
and lethargic during your training sessions —
assuming it isn’t sleep deprivation — you may want to
consider changing what you eat pre workout. Some
people thrive off fatty meats before a session, while
others — lean fish and a fast digesting carb source.
Recording Measurements
The best method of tracking the progress of
your muscle growth and body fat is by taking
measurements.
How much progress you’re able to make will be
dependent on several things; how determined you
are, how diligently you follow the guide, your level
of experience and years trained, your genetics,
etc, etc. However, if you are training with genuine
intensity, have a strong desire for physical change
and are following the diet protocol of each stage to
the ‘T’ — there’s always room to move and you will
see progress.
Note: You may also wish to record your weight,
however, recording your weight alone is not nearly
an accurate enough assessment of muscle gained.
Your weight can vary significantly throughout this
guide. For example, your body composition may
change so that you gain lean muscle tissue, but lose
body fat simultaneously, resulting in a potential
loss of total weight. Should your weight increase
or decrease, focus on your measurements as the
determining factor in your pursuit for more muscle.
The scale is not an essential tool by any means.
PROGRAMS &
PLANS
Optional ‘pre-cutting’
During the ‘pre-cutting’ stage, our aim is to establish a strong base with which to work in the coming weeks.
The intention is not to ‘bulk’ or indulge, rather we want our bodies to get used to the foods we are going to be
consuming and provide ample amounts of micro and macro nutrients to the muscles and internal organs.
During this period, the training plan you follow should be the same as what you are currently performing
(unless it is more rigorous than the next stage). Otherwise, follow the training plans in ‘stage 1’.
Meal Plan
A substantial amount of protein will put you in the best possible position to maintain muscle while cutting.
Both fats and carb’s will be helping you fuel your training and avoid any feelings of hunger.
How physique should be looking
Should you follow this meal plan for 2 or more weeks, your body will gradually become accustomed to the
amount of food you are eating. Your physique may be affected differently depending on your diet and training
before commencing.
Because the meal plan is composed solely of natural foods, your physique should be looking fuller and
stronger.
How you should be feeling
Healthy! You will be consuming a great balance of macro and micro nutrients from a variety of whole foods.
Tips and tricks
Focus on strength when training for this block. Try to keep the weight high without risking any chance of
pain in your joints and muscles. Don’t take it easy, however you may wish to add a little more time to your rest
periods.
EXAMPLE MEAL PLAN
For the sake of continuity and ease of understanding, let us refer back to the numbers calculated for ‘Leroy’. He
requires 1.5g of protein per pound of lean bodyweight during this period.
‘Pre-Cutting’ 50%P: 35%C: 15%F
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
273
191
82
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
120
Egg Whites
13
165
(3 XL) Eggs
21.5
0
MCT Oil (In Black Coffee)
16.5
0
MEAL 1
175
Chicken Breast
54
150
Basmati Rice
47
100
Asparagus
4
5
Olive Oil Drizzle
4.5
POST WORKOUT SHAKE
45
Natural WPI Protein Powder
34
140
Banana
32
100
Mango
15
MEAL 2
175
Chicken Breast
54
150
Basmati Rice
47
100
Asparagus
4
0
Olive Oil Drizzle
0
MEAL 3
200
Beef Mince
50
26
100
Sweet Potato
20
100
Beetroot
10
MEAL 4
170
Beef Mince
0
Sweet Potato
20
Nuts
100
Capsicum
TOTAL
42.5
22
0
4.6
1
13
9
274.5
190
82.5
Training times
By no means are you locked into a morning training session (as suggested above). Should you train in the
evening, simply rearrange your meals. Try to keep your lean meat meals with carbs around your workout and
your fat heavy meat meals further from training with minimal carbs.
Cheat meals and refeeds in the pre-cutting phase
You can allow for a couple of cheat meals per week. Don’t go crazy though - There is time for that in 8+ weeks!
stage 1
This begins your first stage of increasing training intensity and a slight food restriction. Despite being stage 1,
you are only 6 - 8 weeks away from completion so it is vital that a strict meal and training plan is adhered to
from day 1.
Your training regime should be strenuous but manageable. Each workout should be purposeful and
challenging as although you will not be doing
Make the most of the energy you have in stage 1 before you begin to suffer. Going to absolute failure (without
sacrificing form) is necessary on your final 2 working sets.
Meal Plan
We begin with a reduction in protein and, as a result, a slight reduction in carbs and fats also. Our bodies
may start to notice a slight dip in food consumption however we are consciously keeping protein intake high
throughout. Your carb and fat intake will still allow you to have enough energy each day.
How physique should be looking
Your body may start reacting after a week or so. You should start losing some excess weight in areas you hold
the most amount of fat, particularly because your meal plan is made up entirely of natural food. There will not
be a dramatic change in your physique just yet but fear not, it will happen.
How you should be feeling
You may start to feel slightly hungrier - This is not a bad thing. Without the addition of cardio and increased
volume, your body should continue to feel recovered before training the same muscle group again.
Tips and tricks
To stay on top of your meal plan, shop for 3 or 4 days at a time. If it helps, keep the meals you eat each day the
same to make food preparation, shopping and training time management easier. Good habits are formed in
stage 1!
EXAMPLE MEAL PLAN
Referring back to the numbers calculated for our example ‘Leroy’, note that he requires 1.3g of protein per
pound of lean bodyweight during this period.
‘STAGE 1’ 50%P: 35%C: 15%F
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
237
166
71
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
100
Egg Whites
11
165
(3 XL) Eggs
21.5
10
MCT Oil (In Black Coffee)
16.5
9.5
MEAL 1
170
Chicken Breast
53
150
Basmati Rice
48
100
Asparagus
4
0
Olive Oil Drizzle
0
POST WORKOUT SHAKE
250
Egg Whites
30
125
Banana
29
100
Mango
15
MEAL 2
150
Chicken Breast
150
150
Basmati Rice
150
100
Asparagus
100
7
Olive Oil Drizzle
6
MEAL 3
150
Beef Mince
37.5
19.5
0
Sweet Potato
0
100
Beetroot
10
MEAL 4
150
Beef Mince
0
Sweet Potato
0
Nuts
100
Capsicum
TOTAL
37.5
19.5
0
0
0
0
9
237
165
71
Training times
By no means are you locked into a morning training session (as suggested above). Should you train in the
evening, simply rearrange your meals. Try to keep your lean meat meals with carbs around your workout and
your fat heavy meat meals further from training with minimal carbs.
Cheat meals and refeeds in stage 1
You can allow for one cheat meal per week. Don’t go overboard.
WEEK 1 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:45 Beginners.
Rest for 1:30 Advanced.
Lat Pulldown
5
W15, W12, 12, 10, 8
Narrow Grip Lat Pulldown
4
W15, 12, 12, 10
(Adv’) Machine Pulldown
3
W15, 12, 10
Bent Over Row
4
W15, W12, 10, 8
Seated Row (Reverse Grip)
4
W15, 12, 10, 8
4
W15, 12, 10, 8 (per arm)
Tricep Rope Extensions
5
W20, W15, 12, 10, 10
Close Grip Bench Press
3
W15, 12, 8
Dumbbell Skull Crushers
3
W15, 12, 10
Incline Dumbbell Bicep Curls
5
W15, W12, 12, 10, 8
Preacher Machine Curls
3
W15, 10, 8
Cable Rope Hammer Curls
3
W15, 10, 8
MONDAY - BACK
Single Arm Dumbbell Row
TUESDAY - ARMS
WEDNESDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST.
Lunges
5
W20, W15, 15, 10, 10
Leg Press
4
W15, 12, 12, 10
Stiff Leg Deadlifts
5
W20, W15, 12, 10, 8
Hamstring Curls
5
W15, W15, 12, 12, 10
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
THURSDAY - CHEST AND DELTS (OPTIONAL: SPLIT INTO 2 SESSIONS SAME DAY)
Dumbbell Chest Press
5
W20, W15, 12, 12, 10
Incline Press
3
W15, 10, 8
Machine Dips
3
W15, 12, 8
Cable Flys
4
W15, 15, 12, 10
(Adv’) Standing Shoulder Press
5
W15, W15, 12, 10, 8
Lateral Raises
4
W15, 15, 12, 10
Rear Dumbbell Flys
4
W15, 15, 12, 10
Shrugs
4
W12, 12, 10, 8
Pull Ups
6
W6, W6, 4x Until Failure
Behind The Neck Pulldown
4
W15, 12, 10, 8
Neutral Grip Pulldown
4
W15, 12, 10, 8
(Adv’) Deadlift
4
W15, 10, 10, 8
Machine Row
4
W15, 12, 10, 8
T-Bar Row
4
W15, 12, 10, 8
Overhead Rope Extension
5
W20, W15, 12, 10, 10
Straight Bar Pushdown
3
W15, 12, 8
Seated Weighted Dips
3
W15, 12, 10
Standing Barbell Curls
5
W15, W12, 12, 10, 10
EZ Bar Spider Curls
3
W15, 10, 8
Reverse Grip Preacher Curls
3
W15, 10, 8
FRIDAY - REST
SATURDAY - BACK
SUNDAY - ARMS
DAILY MEAL PLAN
WEEK 1
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
WEEK 2 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:45 Beginners.
Rest for 1:30 Advanced.
MONDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST.
Hack Squat
5
W20, W15, 15, 10, 10
Leg Extension
4
W15, 12, 12, 10
Stiff Leg Deadlifts
5
W20, W15, 12, 12, 10
Seated Hamstring Curls
5
W15, W15, 12, 12, 10
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
TUESDAY - CHEST AND DELTS (OPTIONAL: SPLIT INTO 2 SESSIONS SAME DAY)
Incline Smith Machine
5
W20, W15, 12, 12, 10
Flat Dumbbell Press
3
W15, 10, 8
Dips
3
W15, 12, 8
Cable Flys
4
W15, 15, 12, 10
Upright Row
5
W15, W15, 12, 10, 8
(Adv’) Lateral Raises
4
W15, 15, 12, 8
Rear Pec Deck
4
W15, 15, 12, 10
Shrugs
4
W12, 12, 10, 8
(Adv’) Deadlift
6
W6, W6, 4x Until Failure
Pull Ups
4
W15, 12, 10, 8
Narrow Grip Pulldown
4
W15, 12, 10, 8
Seated Cable Row
4
W15, 10, 10, 8
Underhand Grip Bent Over Row
4
W15, 12, 10, 8
T-Bar Row
4
W15, 12, 10, 8
Tricep Rope Extensions
5
W20, W15, 12, 10, 10
Overhead Rope Extensions
3
W15, 12, 8
Barbell Skull Crushers
3
W15, 12, 10
Incline Dumbbell Bicep Curls
5
W15, W12, 12, 10, 8
Preacher Machine Curls
3
W15, 10, 8
Reverse EZ Bar Curls
3
W15, 10, 8
WEDNESDAY - REST
THURSDAY - BACK
FRIDAY - ARMS
SATURDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST.
Squats
5
W20, W15, 15, 10, 10
Leg Press
4
W15, 12, 12, 10
Stiff Leg Deadlifts
5
W20, W15, 12, 12, 10
Hamstring Curls
5
W15, W15, 12, 12, 10
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
SUNDAY - CHEST AND DELTS (OPTIONAL: SPLIT INTO 2 SESSIONS SAME DAY)
(REPEAT CHEST AND DELTS SESSION FROM WEEK 1)
5
W20, W15, 12, 10, 10
DAILY MEAL PLAN
WEEK 2
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
stage 2
Here you begin to increase the workload by increasing volume in the gym and often completing cardio
first thing in the morning. Your reps should increase slightly and your rest will shorten, together helping to
increase the intensity. Cardio on an empty stomach will tend to help your metabolism operate effectively from
the start of your day.
Meal Plan
A deficit is introduced for the first time this fortnight. Your total macro’s consumed will drop by around 7.5%.
This reduction will likely be noticeable over the day.
Protein of course remains unaffected as we want to burn body fat without sacrificing hard earned muscle
mass.
How physique should be looking
Your waist, chest and thighs should be tightening. Your body will start to take more shape as subcutaneous fat
is gradually removed. Muscle definition will be showing more than stage 1 and pre-cutting, particularly when
training.
How you should be feeling
As you notice more definition, this feeling will outweigh any feelings of hunger or tiredness. Rest days
(particularly at the end of this block) will assist you in recovery both physically and mentally.
Tips and tricks
Use the mornings to visualise your end goals, both the short term (over the remaining 6 - 8 weeks) and long
term.
Space out your meals evenly to help regulate nutrient absorption.
EXAMPLE MEAL PLAN
Referring back to the numbers calculated for our example ‘Leroy’, note that he requires 1.3g of protein per
pound of lean bodyweight during this period.
‘STAGE 2’ 50%P: 30%C: 12.5%F: 7.5%D
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
237
142
59
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
140
Egg Whites
15.5
110
(2 XL) Eggs
14.5
5
MCT Oil (In Black Coffee)
11
4.5
MEAL 1
175
Chicken Breast
54.5
100
Basmati Rice
31.5
100
Asparagus
34
0
Olive Oil Drizzle
0
POST WORKOUT SHAKE
250
Egg Whites
30
100
Banana
23
100
Mango
15
MEAL 2
175
Chicken Breast
54.5
150
Basmati Rice
47.5
100
Asparagus
4
0
Olive Oil Drizzle
0
MEAL 3
150
Beef Mince
37.5
19.5
0
Sweet Potato
0
100
Beetroot
10
MEAL 4
100
Beef Mince
0
Sweet Potato
15
Nuts
80
Capsicum
TOTAL
25
13
0
3.5
1
10
7
234
143
58
Cheat meals and refeeds in stage 2
No cheat meals. If you feel it necessary, include one refeed at the end of the stage. Simply incorporate a larger
portion of carbs and protein (from the same sources as you currently are) into one meal.
WEEK 3 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:30 Beginners.
Rest for 1:15 Advanced.
MONDAY - 20 MINUTES FASTED CARDIO
TUESDAY - BACK
Lat Pulldowns
6
W15, W15, 15, 15, 12, 12
(Adv’) Behind The Neck Pulldown
4
W15, 15, 12, 12
Neutral Grip Pulldown
4
W15, 15, 12, 12
Incline Bench Dumbbell Row
5
W15, W15, 12, 12, 10
Seated Row
4
W15, 12, 12, 12
Smith Machine Row
4
W15, 12, 12, 12
WEDNESDAY - ARMS + 20 MINUTES FASTED CARDIO
Barbbell Skull Crushers
5
W20, W15, 12, 10, 10
Single Arm Overhead Dumbbell Extensions
4
W15, 15, 12, 12
Cable Tricep Pushdowns
4
W20, 15, 15, 12
Barbbell Curls
5
W15, W12, 12, 10, 10
Concentration Curls
4
W15, 15, 12, 12
Cable Rope Hammer Curls
4
W15, 15, 12, 12
THURSDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST
Hamstring Curls
5
W20, W15, 15, 12, 12
Leg Press
4
W15, 12, 12, 10
Dumbbell Stiff Leg Deadlifts
5
W20, W15, 12, 12, 12
Lunges
5
W15, W15, 12, 12, 12
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
FRIDAY - CHEST AND DELTS (OPTIONAL: SPLIT INTO 2 SESSIONS SAME DAY) + 20 MINUTES FASTED CARDIO
Dumbbel Flys
5
W20, W15, 12, 12, 10
Incline Press
4
W15, 15, 12, 12
Incline Dumbbell Press
4
W15, 15, 12, 12
Cable Flys
4
W15, 15, 12, 10
Dumbbell Front Raises
5
W15, W15, 12, 10, 8
Machine Lateral Raises
4
W15, 15, 12, 12
Rear Dumbbell Flys
4
W15, 15, 12, 12
4
W12, 12, 10, 8
Shrugs
SATURDAY - 45 MINUTES FASTED CARDIO
SUNDAY - BACK + 20 MINUTES FASTED CARDIO
Pull Ups
6
W6, W6, 4x Until Failure
Lat Pulldowns
5
W15, 15, 12, 12
Machine Pullovers
6
W15, W15, 12, 12, 12, 10
Machine Row
4
W15, 12, 10, 8
T-Bar Row
4
W15, 12, 10, 8
DAILY MEAL PLAN
WEEK 3
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
WEEK 4 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:30 Beginners.
Rest for 1:15 Advanced.
MONDAY - ARMS + 20 MINUTES FASTED CARDIO
Barbbell Skull Crushers
5
W20, W15, 12, 10, 10
Single Arm Overhead Dumbbell Extensions
4
W15, 15, 12, 12
Cable Tricep Pushdowns
4
W20, 15, 15, 12
Barbbell Curls
5
W15, W12, 12, 10, 10
Concentration Curls
4
W15, 15, 12, 12
Cable Rope Hammer Curls
4
W15, 15, 12, 12
TUESDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST. + 20 MINUTES FASTED CARDIO
Squats
5
W20, W15, 15, 12, 12
Leg Press
4
W15, 12, 12, 10
Dumbbell Stiff Leg Deadlifts
5
W20, W15, 12, 12, 12
Hamstring Curls
5
W15, W15, 12, 12, 12
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
WEDNESDAY - CHEST AND DELTS (OPTIONAL: SPLIT INTO 2 SESSIONS SAME DAY) + 20 MINUTES FASTED CARDIO
Dumbbell Flys
5
W20, W15, 12, 12, 10
Incline Press
4
W15, 15, 12, 12
Incline Dumbbell Press
4
W15, 15, 12, 12
Cable Flys
4
W15, 15, 12, 10
Dumbbell Front Raises
5
W15, W15, 12, 10, 8
Machine Lateral Raises
4
W15, 15, 12, 12
Rear Dumbbell Flys
4
W15, 15, 12, 12
Shrugs
4
W12, 12, 10, 8
SUNDAY - BACK + 20 MINUTES FASTED CARDIO
Pull Ups
6
W6, W6, 4x Until Failure
Lat Pulldowns
5
W15, 15, 12, 12, 10
Machine Pullovers
6
W15, W15, 12, 12, 12, 10
Machine Row
4
W15, 12, 10, 8
T-Bar Row
4
W15, 12, 10, 10
Shrugs
4
W12, 12, 10, 8
FRIDAY - 1 HOUR FASTED CARDIO
SATURDAY - REST
SUNDAY - REST
DAILY MEAL PLAN
WEEK 4
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
stage 3
We are shortening the split from 5 days to 3.5 days. You will be pushing your body close to its potential.
Rest between sets is also shortened. 1 minute can go by rapidly, particularly when exerting yourself.
Cardio is increased every day. It would ideally be done fasted although post training or throughout the day is
completely acceptable. This may depend on your current work & life balance.
Over the next two weeks, cycle 3 moderate carb days with 1 low carb day. Repeat.
Meal Plan
The meal plan in stage 3 begins to manipulate carbs to stimulate the desired response from your body. A low
carb day will be a significant reduction in total food consumed.
How physique should be looking
Cardio and training intensity will continue to be a catalyst for body fat reduction. Your body will be taking
shape both in and out of the gym. New lines may appear depending on the amount of body fat you started
with.
How you should be feeling
Hungry yet in control. Depending on your experience, you may feel overwhelmed by the amount of cardio
and training. Remember, if you feel challenged, this is not meant to be easy by this stage.
Tips and tricks
Now is the time to limit as much stress as possible. Be sure to spend your rest days wisely. You may wish to
seek massage therapy or include a well deserved nap.
Training sessions are longer. Do not let your effort diminish towards the end of the session. Every exercise is as
important as the next.
EXAMPLE MEAL PLAN
Referring back to the numbers calculated for our example ‘Leroy’, note that he requires 1.3g of protein per
pound of lean bodyweight during this period.
‘STAGE 3 - LOW CARB’ 50%P: 20%C: 10%F: 20%D
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
237
95
47
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
150
Egg Whites
16.5
110
(2 XL) Eggs
14.5
0
MCT Oil (In Black Coffee)
11
0
MEAL 1
200
Chicken Breast
62
100
Basmati Rice
31.5
100
Asparagus
4
0
Olive Oil Drizzle
0
POST WORKOUT SHAKE
40
Natural WPI Protein Powder
30.5
50
Banana
11.5
75
Mango
11.5
MEAL 2
190
Chicken Breast
59
50
Basmati Rice
16
100
Asparagus
4
0
Olive Oil Drizzle
0
MEAL 3
100
Beef Mince
25
13
0
Sweet Potato
0
100
Beetroot
10
MEAL 4
100
Beef Mince
0
Sweet Potato
15
Nuts
80
Capsicum
TOTAL
25
13
0
3.5
1
10
7
47
96
235.5
Cheat meals and refeeds in stage 3
No cheat meals. If you feel it necessary, include one refeed at the end of the stage. Simply incorporate a larger
portion of carbs, fats and protein (from the same sources as you currently are) into one meal.
EXAMPLE MEAL PLAN
Referring back to the numbers calculated for our example ‘Leroy’, note that he requires 1.3g of protein per
pound of lean bodyweight during this period.
‘STAGE 3 - MODERATE CARB’ 50%P: 25%C: 10%F: 15%D
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
237
118
47
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
150
Egg Whites
16.5
110
(2 XL) Eggs
14.5
0
MCT Oil (In Black Coffee)
11
0
MEAL 1
200
Chicken Breast
62
100
Basmati Rice
31.5
100
Asparagus
4
0
Olive Oil Drizzle
0
POST WORKOUT SHAKE
40
Natural WPI Protein Powder
30.5
50
Banana
11.5
75
Mango
11.5
MEAL 2
190
Chicken Breast
59
120
Basmati Rice
38
100
Asparagus
4
0
Olive Oil Drizzle
0
MEAL 3
100
Beef Mince
25
13
0
Sweet Potato
0
100
Beetroot
10
MEAL 4
100
Beef Mince
0
Sweet Potato
15
Nuts
80
Capsicum
TOTAL
25
13
0
3.5
1
10
7
47
118
235.5
Cheat meals and refeeds in stage 3
No cheat meals. If you feel it necessary, include one refeed at the end of the stage. Simply incorporate a larger
portion of carbs, fats and protein (from the same sources as you currently are) into one meal.
WEEK 5 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:15 Beginners.
Rest for 1:00 Advanced.
MONDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST. + 45 MINUTES CARDIO
Hack Squats
5
W20, W15, 15, 10, 10
Leg Extension
4
W15, 12, 12, 10
Stiff Leg Deadlifts
5
W20, W15, 12, 12, 12
Seated Hamstring Curls
5
W15, W15, 12, 12, 12
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
TUESDAY - DELTS AND ARMS + 45 MINUTES CARDIO
Military Press
5
W15, W12, 12, 10, 10
Rear Delt Dumbbell Flys
5
W15, W12, 12, 12, 10
Overhead Single Dumbbell Extensions
4
W15, 12, 12, 12
Reverse Grip Tricep Extensions
4
W15, 12, 12, 12
Close Grip Bench Press
4
W15, 12, 10, 8
Preacher Curls
5
W15, W12, 12, 12, 10
Reverse Grip Cable Curls
4
W15, W12, 12, 12
Dumbbell Curls
4
W15, 12, 10, 10
WEDNESDAY - BACK AND CHEST + 45 MINUTES CARDIO
Pullovers
5
W15, W12, 12, 12, 10
Narrow Grip Pulldowns
4
W15, 12, 12, 12
Machine Row
5
W15, W12, 12, 10, 10
Reverse Grip Smith Machine Row
4
W12, 12, 12, 10
Behind The Neck Pulldowns
4
W15, 12, 12, 12
Incline Machine Press
5
W15, W12, 12, 10, 10
Smith Machine Press
4
W12, 12, 12, 10
Bodyweight Dips
4
W8, 3 x To Failure
Cable Flys
4
W15, 12, 12, 12
THURSDAY - REPEAT MONDAY LEGS + 45 MINUTES CARDIO
FRIDAY - REPEAT TUESDAY DELTS AND ARMS + 45 MINUTES CARDIO
SATURDAY - REPEAT WEDNESDAY BACK AND CHEST + 45 MINUTES CARDIO
SUNDAY - REST
DAILY MEAL PLAN - moderate Carb
WEEK 5 AND 6
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
WEEK 6 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. *”W12” = Warmup 12 Reps.
Sets
Reps. Rest for 1:15 Beginners.
Rest for 1:00 Advanced.
MONDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST. + 45 MINUTES CARDIO
Leg Extension
5
W20, W15, 15, 10, 10
Lunges
4
W15, 12, 12, 10
Stiff Leg Deadlifts
5
W20, W15, 12, 12, 12
Seated Hamstring Curls
5
W15, W15, 12, 12, 12
Standing Calf Raises
6
W20, 20, 15, 15, 15, 12
(Adv’) Seated Calf Raises
4
W20, 20, 15, 15
TUESDAY - DELTS AND ARMS + 45 MINUTES CARDIO
Dumbbell Lateral Raises
5
W15, W12, 12, 10, 10
Rear Pec Dec
5
W15, W12, 12, 12, 10
Overhead Single Dumbbell Extensions
4
W15, 12, 12, 12
Reverse Grip Tricep Extensions
4
W15, 12, 12, 12
Tricep Kickbacks
4
W15, 12, 10, 8
Preacher Curls
5
W15, W12, 12, 12, 10
Reverse Grip Cable Curls
4
W15, W12, 12, 12
Dumbbell Curls
4
W15, 12, 10, 10
WEDNESDAY - BACK AND CHEST + 45 MINUTES CARDIO
Pullups
5
W15, W12, 12, 12, 10
Machine Pulldowns
4
W15, 12, 12, 12
T-Bar Row
5
W15, W12, 12, 10, 10
Single Arm Dumbbell Rows
4
W12, 12, 12, 10
Seated Row
4
W15, 12, 12, 12
Incline Dumbbell Press
5
W15, W12, 12, 10, 10
Flat Bench Press
4
W12, 12, 12, 10
Bodyweight Dips
4
W8, 3 x To Failure
Machine Flys
4
W15, 12, 12, 12
THURSDAY - REPEAT MONDAY LEGS + 45 MINUTES CARDIO
FRIDAY - REPEAT TUESDAY DELTS AND ARMS + 45 MINUTES CARDIO
SATURDAY - REPEAT WEDNESDAY BACK AND CHEST + 45 MINUTES CARDIO
SUNDAY - REST
DAILY MEAL PLAN - LOW Carb
WEEK 5 AND 6
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
stage 4
This is undoubtedly the most gruelling stage in the challenge. While food consumption drops, energy expelled
increases. Cycle 3 low carb days with 1 high carb day. Repeat.
Meal Plan
Carb cycling has been used by many top classic bodybuilders to burn as much body fat as possible on low carb
days before replenishing on a single high carb day. Your body will tell you it wants more glycogen. Fight it.
How physique should be looking
Supersetting will expend a great deal of energy and on top of cardio and carb cycling, you will be leaning up
considerably. Should you look or feel flat, this is normal.
How you should be feeling
You will most likely be feeling quite drained and hungry. In the gym, you may feel weaker yet try to keep the
weight as consistent as possible.
Be careful. Know your limits and do not put your body in harm’s way.
Tips and tricks
Precision is key here. The 1% changes will add up and make a difference at the end of this block.
Try to stick to white meat and fish for your protein, basmati rice and fruit for your carbs - While they are not
as satiating as other items, they are digested easier by the body.
Keep up positive self talk and journaling if you need to. Days may drag on, your mouth may be watering from
sun up to sun down but you will thank yourself later!
Drink flavoured BCAA’s throughout the day to help curb cravings.
Sleep as long as possible. Nap if you can during the day.
EXAMPLE MEAL PLAN
Referring back to the numbers calculated for our example ‘Leroy’, note that he requires 1.3g of protein per
pound of lean bodyweight during this period.
‘STAGE 4 - HIGH CARB DAY’ 50%P: 35%C: 10%F: 5%D
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
237
166
47
Grams/ Ml’s
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
150
Egg Whites
16.5
110
(2 XL) Eggs
14.5
100
Banana
11
23
MEAL 1
200
Chicken Breast
62
120
Basmati Rice
37.8
100
Asparagus
4
0
Olive Oil Drizzle
0
POST WORKOUT SHAKE
40
Natural WPI Protein Powder
30.5
75
Banana
17.5
75
Mango
17.5
MEAL 2
190
Chicken Breast
59
100
Basmati Rice
31.5
100
Asparagus
4
0
Olive Oil Drizzle
0
MEAL 3
100
Beef Mince
25
13
50
Sweet Potato
10
100
Beetroot
10
MEAL 4
100
Beef Mince
50
Sweet Potato
15
Nuts
80
Capsicum
TOTAL
25
13
10
3.5
1
10
7
235.5
167
47
Cheat meals and refeeds in stage 4
No cheat meals or refeeds in stage 4. This is crunch time. Resist the urge. It will be worth it.
During your final 2 -3 days of this challenge, your body will be craving carbohydrates. Reward it by having
3 consecutive ‘high carb’ days. This intense training sessions and large amounts of cardio will ensure that the
increased fuel will be used to fill and expand your muscles. Do not be afraid of putting on fat because you
won’t. Keep sodium and water intake the same.
WEEK 7 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:00 Beginners.
Rest for max’ 00:30 Advanced.
Rest is done after the superset, not
between exercises.
MONDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST + 1 HOUR CARDIO
Leg Extensions
Superset with
Hamstring Curls
5
W20, W15, 15, 12, 12
Hack Squat
Superset with
Stiff Leg Deadlifts
4
W15, 12, 12, 10
Walking Lunges
3
W10, 15. 12 (Per Leg)
Seated Calf Raises
6
W20, 20, 15, 15, 15, 12
TUESDAY - DELTS AND ARMS + 1 HOUR CARDIO
Preacher Curls
Superset with
Barbell Skull Crushers
5
W15, W15, 12, 12, 10
Seated Dumbbell Curls
Superset with
Overhead Rope Extensions
3
W15, 12, 10
Reverse EZ Bar Curls
Superset with
Reverse Grip Tricep Extensions
3
W15, 12, 10
Seated Lateral Raises
4
W15, 12, 10, 10
Arnold Shoulder Press
4
W12, 12, 10, 10
WEDNESDAY - BACK AND CHEST + 1 HOUR CARDIO
Pullups
5
W6, 4 x To Failure
Barbbell Rows
Superset with
Flat Bench Press Machine
4
W15, 12, 12, 10
Seated Rows
Superset with
Incline Dumbbell Press
4
W15, 12, 12, 10
Reverse Grip Bent Over Row
Superset with
Cable Flys
4
W15, 12, 12, 10
Behind The Neck Pulldowns
Superset with
Decline Smith Machine Press
4
W15, 12, 12, 10
THURSDAY - REPEAT MONDAY LEGS + 1 HOUR CARDIO
FRIDAY - REPEAT TUESDAY DELTS AND ARMS + 1 HOUR CARDIO
SATURDAY - REPEAT WEDNESDAY BACK AND CHEST + 1 HOUR CARDIO
SUNDAY - REST
DAILY MEAL PLAN - LOW Carb
WEEK 7 AND 8
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
WEEK 8 DAILY TRAINING PROGRAM
Exercise. Reduce 1 working set for beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps.
Sets
Reps. Rest for 1:00 Beginners.
Rest for max’ 00:30 Advanced.
Rest is done after the superset, not
between exercises.
MONDAY - LEGS. ADD AN ADDITIONAL 30 SECONDS REST + 1 HOUR CARDIO
Leg Extensions
Superset with
Hamstring Curls
5
W20, W15, 15, 12, 12
Hack Squat
Superset with
Stiff Leg Deadlifts
4
W15, 12, 12, 10
Sumo Squats
3
W10, 15. 12 (Per Leg)
6
W20, 20, 15, 15, 15, 12
Seated Calf Raises
TUESDAY - DELTS AND ARMS + 1 HOUR CARDIO
Cable Rope Hammer Curls
Superset with
Overhead Dumbbell Extensions
5
W15, W15, 12, 12, 10
Barbell Curls
Superset with
Chair/ Bench Dips
3
W15, 12, 10
Reverse Grip Preacher Curls
Superset with
Close Grip Bench Press
3
W15, 12, 10
Rear Dumbbell Flys
4
W15, 12, 10, 10
Seated Front Raises
4
W12, 12, 10, 10
WEDNESDAY - BACK AND CHEST + 1 HOUR CARDIO
Close Grip Pullups
5
W6, 4 x To Failure
Machine Pulldowns
Superset with
Smith Machine Press
4
W15, 12, 12, 10
Wide Grip Seated Rows
Superset with
Dumbbell Press
4
W15, 12, 12, 10
Reverse Grip Bent Over Row
Superset with
Machine Flys
4
W15, 12, 12, 10
Behind The Neck Pulldowns
Superset with
Flat Machine Press
4
W15, 12, 12, 10
THURSDAY - REPEAT MONDAY LEGS + 1 HOUR CARDIO
FRIDAY - REPEAT TUESDAY DELTS AND ARMS + 1 HOUR CARDIO
SATURDAY - REPEAT WEDNESDAY BACK AND CHEST + 1 HOUR CARDIO
SUNDAY - REST
DAILY MEAL PLAN - HIGH Carb
WEEK 7 AND 8
PROTEIN (GRAMS)
Grams
CARBS (GRAMS)
Ingredient
FATS (GRAMS)
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
SHAKE
MEAL 2
MEAL 3
MEAL 4
TOTAL
*Aim to get as close as possible to your desired ratio, however, feel free to allow for some slight discrepancies.
Within a few grams of the target is adequate.
FAQs
How often should I repeat this program, if at
all?
This can be stressful on the body and mind
and should not be sustained for excessive
amounts of time.
Your body will become accustomed to the
macro deficit, achieve homeostasis and
struggle to lose more body fat.
Once completing this program, it is highly
recommended that you rest, increase
your food intake and aim to reset your
metabolism to encourage the growth of
muscle mass.
Ideally you will gradually manipulate your
meal plan to a ‘pre-cutting phase’ and again
to a ‘foundation phase’ as mentioned in ‘12
Weeks To More Muscle’.
Does the process and result change from
person to person?
Individuals will react differently to the
training, cardio and meal plans depending
on their prior experience and commitment.
The macronutrient calculators will allow
the process to be tailored to the individual as
much as possible.
Results will vary, namely due to the level of
body fat someone begins with. Lengthening
particular stages can help some achieve
similar results as others may in a shorter
period.
How much water should I be drinking?
Minimum 3-4L per day.
How much sodium should I be consuming?
Don’t be concerned about adding salt to
any meal as long as it isn’t excessive. Keep it
consistent through the 8+ weeks.
Can I add sauces, herbs and spices to my
meals?
Be very careful when adding sauces. Ideally
you wouldn’t at all as most are not healthy
and may negate the effects of a food deficit.
Hot sauces and lemon juice are the best
options.
Herbs and spices (without sugar) are not an
issue. The more chilli the better.
Can I source my macros from non whole
foods (snickers bars, pizza, beer, etc.)?
Not for this plan!
Is the weight of food mentioned in the
example diets throughout this program raw
or cooked weight?
Cooked (excluding shakes).
Should I train abs?
Yes. Feel free to include abs as much as you
like during the 8 weeks.
Supplements
Whilst we do not see the need for a number
of supplements, you are welcome to. These
may include creatine, glutamine, fat burners,
protein powder, ZMA’s, BCAA’s.
Resting and sleep
Rest is vital for recovery. Aim to get 8 hours
of sleep per night.
Can I add more cardio?
If the amount of cardio is a comfortable
amount for you, you are welcome to
increase the intensity or time to suit.
What type of cardio should I be doing?
This depends on what you would normally
do in a week/ what you’re comfortable
doing. If you have had a relatively sedentary
lifestyle prior to commencing, walking
is fine. If you currently do a lot of cardio;
running, hill sprints or HIIT is great.
Combining meals
If you miss a meal or don’t have time in the
day to eat this regularly, combining meals
is OK. Try to keep the meals you combine
similar (ie. 2 meals with fatty protein and
low carb).
Training times
By no means are you locked into a morning
or afternoon training session. Simply
rearrange your meals to suit. Try to keep
your lean meat meals with carbs around
your workout and your fat heavy meat
meals further from training with minimal
carbs.
Notes.
Notes.
Notes.