The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
1
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved
Copyright © 2013 – Pete Tansley. All rights are reserved. You may not distribute this
report in any way. You may not sell it, or reprint any part of it without written consent from the author,
except for the inclusion of brief quotations in a review. By using this program, you accept and are bound
by these terms and conditions without limitation, qualification or change. You represent that you have
read and agreed to these terms and conditions at all times while using this program. You must be at
least 18 years of age to access the material contained on this program without adult supervision.
Any application of the recommendations set forth in this website and program from Pete Tansley, or in
any personal consultation by phone, email, in-person, or otherwise, is at the reader's discretion and sole
risk. The information offered is intended for people in good health. Anyone with medical problems of
any nature should see and consult a doctor before starting any diet or exercise program. Even if you
have no known health problems, it is advisable to consult your doctor(s) before making major changes
in your lifestyle.
The material contained in this eBook, is provided for educational and informational purposes only and is
not intended as medical advice. The information contained on this website and program should not be
used to diagnose or treat any illness, metabolic disorder and disease or health problems.
By using and viewing this program you agree that you will consult your doctor, physician or health care
provider before beginning the nutrition or exercise program or taking into practice any and all tips from
the website. Use of the programs, advice, and information contained in this website and program is at
the sole choice and risk of the reader.
You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from
any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use of our
website and program, or your violation of these terms and conditions.
Author's Disclaimer
The author is not a doctor. The advice the authors provide herein is based on years of practical
application, dealing with the needs of their own health and physique as well as the needs of others. Any
recommendations the author may make to you regarding diet, including training, supplements and herbal
or nutritional treatments must be discussed between you and your doctor(s).
The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright
infringement, including infringement without monetary gain, is investigated and is punishable.
Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
2
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Welcome to The Deluxe Version Congratulations on choosing the Rebel Diet Deluxe Version. Ensure that you have read the Rebel Diet before applying these rules. Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
3
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Calorie Requirements Nutrition is vital with any workout program. For fat loss, you need to be in calorie deficit over the course of the week. This refers to eating slightly less than what we work out your daily requirements to be. Let’s say your body requires 2,000 calories per day. In simple terms, if you eat under 2,000, you will burn fat. If you consume over 2,000 calories, you will increase fat. This is not taking your hormones into account, which I’ll cover a little later on. Lean Body Weight (LBW) refers to your total weight, minus body fat. It is advised you undergo a body fat percentage test. If this is not available to you, simply estimate how much body fat you (safely) have to lose. Be conservative – you can always try small changes and adjust when necessary. Fat Loss For fat loss you will take your LBW and multiply it by 12 (or x 10 for females). That will give you a good starting number. So if you weigh 180 pounds you will be consuming 2160 calories per day. Give this number a few weeks so that you have an idea of what’s going on. If you’re losing fat at an appreciable rate stick with it. If you’re also losing muscle you will need to increase calories by 200-­‐300 per day until the muscle loss stops. Eventually you will hit a plateau and will need to decrease your daily average caloric intake. So when 2160 stops working cut 200-­‐300 calories per day and stick with that for another several weeks. There is a point of diminishing returns, however, when it comes to cutting calories. At some point adding more activity like sprints will become more effective than cutting calories. Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
4
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Muscle Gain For muscle gain you will take your LBW and multiply it by 16. So in the example of the 180-­‐pound male you will start with 2880 calories per day. Again, this is just a rough guideline and you will need to assess and adjust in 2-­‐3 weeks based on how fast you are gaining muscle and if you are getting fatter in the process. If you’re not making the gains you’d like you will need to bump the calories up by 300 per day until you get where you need to be. On the other hand, if you are gaining too much fat, cut the calories by 300 per day until things are in check. Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
5
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Carbohydrate Cycling Carb cycling is the best form of dieting – it allows you to drop body fat, whilst retaining muscle strength and size. There is nothing worse than losing significant amounts of body fat, only to lose all of your muscle with it. Skinny fat is not the look most people are going for, but that’s how they end up if they do not cycle carb’s properly. So the answer? Cycle carb’s. Here’s how to do it… Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
6
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Low & High Carb Days Choose your workout days as your high carb days, and non-­‐workout days as your low carb-­‐days. If you workout 4-­‐6 times per week, simply choose your 2 biggest workout days as your high carb days. So for fat loss, your week might look something like this: Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
7
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
For muscle gain, you could include additional high carb days when you workout: Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
8
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
How To Set Calories You should now know your maintenance calories after using the chart provided. Now we need to work out your macronutrients. Set protein at 1.5 x LBW in pounds daily. For high-­‐carb days, set carbohydrate grams at 0.5 x LBW. For low carb days, set carbohydrate grams at 1.0 x LBW. Calories from fats make up the remainder. It’s important to note the calories per gram of the three macronutrients: • Carbohydrates 4 calories per gram • Protein 4 calories per gram • Fats 9 calories per gram Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
9
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
Here are some examples for fat loss, based on lean body weight. 60 KG ATHLETE Maintenance Calories Protein Requirements Daily High Carb Days Carb Requirements Fat Requirements Low Carb Days Carb Requirements Fat Requirements 1,512 189 126 28 63 56 70 KG ATHLETE Maintenance Calories Protein Requirements Daily High Carb Days Carb Requirements Fat Requirements Low Carb Days Carb Requirements Fat Requirements 1,764 220 126 42 63 70 Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
10
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
80 KG ATHLETE Maintenance Calories Protein Requirements Daily High Carb Days Carb Requirements Fat Requirements Low Carb Days Carb Requirements Fat Requirements 2,016 252 168 38 84 75 90 KG ATHLETE Maintenance Calories Protein Requirements Daily High Carb Days Carb Requirements Fat Requirements Low Carb Days Carb Requirements Fat Requirements 2,268 284 189 41 95 84 Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
11
The Rebel Diet Deluxe
www.PeteTansleyFitness.com
FAQ’s Please send any FAQ’s to: pete@p1fitness.com.au Copyright © 2013 – Pete Tansley Fitness – All Right Reserved
12