adigillespie.

com

01
 FIND ME ON

I N S TA G R A M TWITTER YOUTUBE

@ adigill90 @adI_gillespie adi gillespie

02
 INTRODUCTION

Firstly I would like to thank you all for purchasing my book, my aim is
to give you all an insight into my training and diet regime in the hope
that you can take something from it and implement it into your own
lifestyle. Everything inside is based on my own tried and tested methods,
experience as a personal trainer and my background playing sports at
high level. Let this book guide you to make sustainable, life long changes
towards health, fitness & achieving your ideal physique. This approach will
not work for everyone, having said that, I believe that there is something
in this book for all experience levels. All I ask is if you are going to
undertake the programmes in this book, give it everything you’ve got, this
won’t be easy.

Be patient, grow daily & enjoy the process.

03
 DISCLAIMER

Always consult your physician or health care professional before performing

any exercise or making any changes to your current diet. By using the
program outlined in this book, you agree you are doing so at your own
risk and the author shall not be held accountable for any physical injury or
any health related issues. This book is not intended as a substitute for the
medical advice of physicians. The reader should regularly consult a physician
in matters relating to his/her health and particularly with respect to any
symptoms that may require diagnosis or medical attention.

No parts of this publication may be reproduced in any way. It is strictly

prohibited to:

- Lend

- Sell

- Share online

- Copy

04
 CONTENTS

01 TRAINING OBJECTIVES

08

02 TRAINING SPLIT

09-11

03 STRUCTURE OF WORKOUTS

12-15

04 TRAINING PROGRAM

16-44

05 DIET INTRO

45-48

05
06 D I E T F O R FAT L O S S

49-51

07 DIET FOR MUSCLE BUILDING

52-53

08 PERI-WORKOUT NUTRITION

54-55

09 SAMPLE DIET

56-59

10 A L T E R N AT I V E F O O D L I S T

60-61

06
 01 TRAINING OBJECTIVES

My style of training has never just been geared

towards one objective, which for most people is
usually the way they look. Although body composition
has had a huge impact on how I periodise my training,
staying athletic, healthy and physically fit is just as
important.

The goal: to become a machine all round.

The main objectives of this programme are to:

- Increase overall fitness

- Decrease body fat percentage (With appropriate diet)

- Add or maintain lean muscle (With appropriate diet)

- Improve athleticism

I believe that all of the objectives above can and will be achieved with this
type of program. To maximise the results from this program you must give
every aspect of the training, diet, rest & recovery your 100% attention.
As I’ve mentioned before, this programme is not tailored to you as an
individual, therefore you must monitor your own progress, re-evaluate
and make adjustments where needed. This is about you taking your own
fitness and health into your own hands and using this as a guide to better
your own training.

Listen to your body.

08
 02 TRAINING SPLIT

DAY 01 DAY 02 DAY 03 DAY 04 DAY 05

LEGS PUSH PULL METCON REST

The training split I’ve put together lasts over 5 days with one of the days
being rest. Day 6 of the week will simply be the programme starting over
again but the second round of workouts. The aim of this split is to hit
muscle groups often enough for them to grow but allowing just enough
time to rest and recover. Training 6 days a week may not be sustainable
for everyone long term due external stresses like work and family
commitments etc., with that in mind do not run yourself into the ground
trying to keep up with a programme that realistically isn’t right for you. If
you fall in this bracket and are unsure how to tailor this programme to
suit yourself, please seek guidance from a fitness professional.

This programme is designed around only going to the gym for 1 session
a day, i.e. no additional morning cardio, how I do that will become more
apparent in the next chapter. If you feel you’re not getting leaner and are
tempted to add in additional cardio I would suggest taking a look at your
diet before anything else.

09
DELOAD WEEK

DAY 01 DAY 02 DAY 03 DAY 04 DAY 05

LEGS PUSH PULL LIGHT REST

CARDIO

Once all 6 workouts from each muscle group have been completed
it is then time to take a deload week. This is essential for reducing
accumulated fatigue which can in turn cause a training plateau and run
the risk of injury. Think of it as recharging your batteries which will allow
for improved performance post deload week.

There will be no HIIT over the 5 days and both volume and intensity will
be reduced. Choose any of the workouts in the book for each relevant
muscle group of that week and reduce each exercise by 1 set and reduce
load by 20%.

The light cardio day is exactly what it says on the tin, 30mins of low
intensity cardio of your choice. This could be the cross trainer, hill walk,
swim, bike etc.

10
HERE IS AN EXAMPLE OF A DELOAD WEEK WORKOUT:

BARBELL F RO N T S Q U AT 3X6
(Usual weight: 100kg, deload weight: 80kg)

SMITH M AC H I N E STAT I O N A RY LU N G E S 2X8 EACH LEG

(Usual weight: 50kg, deload weight: 40kg)

LEG PRESS 3X12

(Usual weight: 100kg, deload weight: 80kg)

PISTOL S Q U AT S 2X8 EACH LEG

(SUPERSET WITH )

BOX JUMPS 2X10

Just volume reduced as both exercises are bodyweight.

11
 03 STRUCTURE OF WORKOUTS

The workouts are structured to incorporate more

than one component of fitness into a single session.
The training methods used will include strength training,
hypertrophy, HIIT, muscular endurance and metabolic
conditioning.

STRENGTH
Each workout will start with our strength aspect of the
session and will more often than not be a compound
movement. This is where we are looking to improve overall
strength and function of our CNS. Improvements in both of
these areas will allow us to lift heavier for longer. There will
be a maximum of 6 reps with a minimum of 3 minutes rest
between sets.

HYPERTROPHY

The middle portion of the workout is still strength training but

working towards muscle hypertrophy (Muscle growth). Repetitions
are increased and rest periods are shortened but by no means does
this mean you go light on the weight. If you need to then use Intra-set
rest which means you rack the weight for a minimum of 5seconds
to allow for partial recovery of the muscle then carry out the rest of
your set.
Rest for 90 seconds, unless stated.

12
HIIT
For both the legs and pull sessions there will be 10 minutes of hell
in the form of High Intensity Interval Training. HIIT has been proven
to burn fat for up to 48hrs after. This is time efficient and beneficial
for both body composition and cardiovascular fitness. You must
give each interval maximal effort for this to work, Intervals will be
anywhere between 15secs & 30secs. 10 minutes of work, that’s it!

METCON
These are tough. Put together to torch fat, improve functional
fitness and keep your training interesting! These sessions should
last a maximum of 25-30 mins with some additional abdominal
work to finish.

13
BELOW IS AN EXAMPLE WORKOUT SO YOU CAN IDENTIFY THE

TRAINING METHODS USED :

BARBELL F RO N T S Q U AT 4X6

BULGARIAN S P L I T S Q U AT 3X8 EACH LEG

S E AT E D HAMSTRING CURLS 4X12

SMITH M AC H I N E E X P LO S I V E S Q U AT 4X8

(SUPERSET WITH )

SMITH MACHINE CALF RAISE 4X15

DEADMILLS (THIS IS WHEN THE TREADMILL IS

C O M P L E T E LY S TAT I O N A RY , HOLD ONTO THE BAR IN FRONT
AND PUSH LIKE ITS A PROWLER)
10X15SECS (45 SECS REST ) - T OTA L TIME 10MINS.

STRENGTH

HYPERTROPHY

HIIT

14
 04 TRAINING PROGRAM

There are 6 workouts for each of the muscle groups, work

your way through from one to six, then carry out a deload
week. On completion of your deload week this would then
be the perfect time to evaluate the previous cycle and see
what is and isn’t working for you then make adjustments
where needed.

Exercises can be substituted for similar exercises if your gym

doesn’t have that piece of equipment. If you’re ensure on how
an exercise is performed, first Google it, if that fails then speak
with a fitness professional.

Lets get into it.

16
LEGS

one
BARBELL B AC K S Q U AT 5X5 (Go heavy, 3mins+ rest)

SUMO DEADLIFT 3X8 (90 secs rest)

BARBELL LUNGES 3X8 EACH LEG (90 secs rest)

LEG CURL 8X8 (45 secs rest)

CALF RAISE ON LEG PRESS MACHINE 3X10 (90 secs rest)

W AT T B I K E SPRINTS (AIM FOR 5 0 0 WAT T S + P E R I N T E RVA L ) 10X15SECS

(45 SECS REST) - T OTA L TIME 10 MINS .

17
LEGS

TWO
BARBELL F RO N T S Q U AT 5X5 (Go heavy, 3mins+ rest)

BARBELL STIFF LEG DEADLIFT 3X12 (90 secs rest)

LEG PRESS 4X10 (90 secs rest)

(SUPERSET WITH)

B W S Q U AT S 4X20 (90 secs rest)

LEG EXT 8X8 (45 secs rest)

SMITH MACHINE CALF RAISE 3X20 (90 secs rest)

D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME 10MINS.

18
LEGS

three
BARBELL B AC K S Q U AT 5X5 (Go heavy, 3mins+ rest)

BULGARIAN S P L I T S Q U AT 3X8 each leg, (90secs rest)

S E AT E D HAMSTRING CURLS 4X12 (90 secs rest)

SMITH M AC H I N E E X P LO S I V E S Q U AT 4X8

(SUPERSET WITH )

SMITH MACHINE CALF RAISE 4X20 (90secs rest)

W AT T B I K E SPRINTS (AIM FOR 5 0 0 WAT T S + P E R I N T E RVA L ) 10X15SECS

(45 SECS REST) - T OTA L TIME 10 MINS .

19
LEGS

four
BARBELL F RO N T S Q U AT 4X6 (Go heavy, 3mins+ rest)

SMITH M AC H I N E STAT I O N A RY LU N G E S 3X8 each leg (90 secs rest)

LEG PRESS 4X12 (90 secs rest)

PISTOL S Q U AT S 4X8 EACH LEG

(SUPERSET WITH)

BOX JUMPS 4X10 (90 secs rest)

D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME 10MINS.

20
LEGS

five
BARBELL B AC K S Q U AT 5X5 (Go heavy, 3mins+ rest)

D E A D L I F T 3 X 8 (90 secs rest)

LEG EXTENSION 8X8 (45secs rest)

LEG PRESS 8X8 (45 secs rest)

CALF RAISE ON LEG PRESS MACHINE 4X20 (90 secs rest)

W AT T B I K E SPRINTS (AIM FOR 5 0 0 WAT T S + P E R I N T E RVA L ) 10X15SECS

(45 SECS REST) - T OTA L TIME 10 MINS .

21
LEGS

six
BARBELL F RO N T S Q U AT 4X6 (Go heavy, 3mins+ rest)

BULGARIAN S P L I T S Q U AT 3X8 EACH LEG (90 secs rest)

HACK S Q U AT 4X10 (90 secs rest)

JUMPING A LT E R N AT E L U N G E S 3X20 EACH LEG

(SUPERSET)

BOX JUMPS 3X10 (90 secs rest)

D E A D M I L L S (This is when the treadmill is completely stationary and you hold onto
the bar in front and push like a prowler) 1 0 X 1 5 S E C S (45 secs rest) - T O T A L
TIME 10MINS.

22
PUSH

ONE
B E N C H P R E S S 5 X 5 (Go heavy, 3mins+ rest)

DB SHOULDER PRESS 3X10 (90 secs rest)

INCLINE BENCH PRESS 3X12

(SUPERSET)

D B L AT E R A L RAISE 3X12 (90 secs rest)

ARNOLD PRESS 3X12

(SUPERSET)

DB C H E S T F LY 3X12 (90 secs rest)

EZ BAR SKULL CRUSHER 4X12 (90 secs rest)

CABLE ROPE PUSH DOWN 8X8 (30secs rest)

23
PUSH

two
BARBELL PUSH PRESS 5X5 (Go heavy, 3mins+ rest)

INCLINE DB CHEST PRESS 3X10 (90 secs rest)

BEHIND THE HEAD BARBELL SHOULDER PRESS 3X10

(SUPERSET WITH)

HAMMER STRENGTH CHEST PRESS 3X10 (90 secs rest)

PEC DEC 3X12

(SUPERSET WITH)

P L AT E FRONT RAISE 3X12 (90 secs rest)

CLOSE GRIP BENCH PRESS 4X12

(SUPERSET WITH )

DIAMOND PUSH UPS 4X12 (90 secs rest)

24
PUSH

THREE
B E N C H P R E S S 5 X 5 (3min rest)

SMITH M AC H I N E S E AT E D S H O U L D E R P R E S S 3X12 (90 secs rest)

DB DECLINE PRESS 3X10

(SUPERSET WITH )

DB S E AT E D L AT E R A L R A I S E 3X10 (90 secs rest)

H A N D STA N D PUSH UP 3X8

(SUPERSET WITH )

CABLE F LYS 3X12 (90 secs rest)

SINGLE ARM SKULL CRUSHERS 4X12 (90 secs rest)

BODYWEIGHT DIPS 100 REPS (as many sets as it takes)

25
PUSH

FOUR
BARBELL SHOULDER PRESS 4X6 (Go heavy, 3mins+ rest)

WEIGHTED DIPS 4X12 (90 secs rest)

DB SHOULDER PRESS 3X10

(SUPERSET WITH )

INCLINE BENCH DB F LY 3X10 (90 secs rest)

DECLINE C A B L E F LY 3X15

(SUPERSET WITH )

CABLE L AT E R A L R A I S E 3X10 E AC H A R M . (90 secs rest)

EZ BAR SKULL CRUSHER 3X12 (90 secs rest)

CABLE ROPE PUSH DOWN 8X8 (45 secs rest)

26
PUSH

five
BENCH PRESS 5X5 (Go heavy, 3mins+ rest)

DB SHOULDER PRESS 3X10 (90 secs rest)

MACHINE CHEST PRESS 3X12

(SUPERSET WITH )

MACHINE SHOULDER PRESS 3X12 (90 secs rest)

P L AT E FRONT RAISE 3X15

(SUPERSET WITH )

SVEND PRESS 3X15 (90 secs rest)

SINGLE ARM SKULL CRUSHERS 4X12 (90 secs rest)

BODYWEIGHT DIPS 100 REPS (as many sets as it takes)

27
PUSH

six
BARBELL PUSH PRESS 5X5 (Go heavy, 3mins+ rest)

INCLINE BENCH PRESS 3X10 (90 secs rest)

ARNOLD PRESS 3X12,

(SUPERSET)

DB F LY 3X12 (90 secs rest)

PEC DEC 3X12

(SUPERSET WITH )

DB L AT E R A L R A I S E 3X10 E AC H A R M . (90 secs rest)

CLOSE GRIP BENCH PRESS 4X15

(SUPERSET WITH )

DIAMOND PUSH UPS 4X15 (90 secs rest)

28
PULL

one
T- B A R ROW 4X6 (3MIN REST )

L AT PULL DOWN 3X10

(SUPERSET)

REAR D E LT F LY 3X10

BARBELL ROW 4X8

(SUPERSET WITH )

UNDERHAND GRIP BARBELL ROW 4X8

STRAIGHT BAR CURL 3X12

UP & DOWN RACK DUMBBELLS 5X8REPS each arm on each weight,

(Increase weight 5 times, no rest between sets) START LIGHT!

ROW SPRINTS
5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.

30
31
PULL

two
WEIGHTED PULL UPS 4X6 (Go heavy, 3mins+ rest)

BARBELL SHRUGS 3X12 (90 secs rest)

S E AT E D ROW 8X8 (45 secs rest)

DB R E A R D E LT F LY 3X10

(SUPERSET WITH )

SMITH MACHINE BODY ROW 3X25 (90 secs rest)

DB HAMMER CURL 3X10 EACH ARM (90 secs rest)

STRAIGHT BAR CABLE CURL 8X8 (45secs rest)

T A B ATA ROW - 2 R O U N D S
ROW 8X20SECS, 10 SECS REST. REST 2MIN BETWEEN SETS

31
PULL

three
T- B A R ROW 4X6

WIDE GRIP L AT PULL DOWN 10,10,10

(SUPERSET WITH )

UNDERHAND G R I P L AT P U L L D OW N 10,10,10

S N ATC H GRIP HIGH PULL 10,10,10

(SUPERSET WITH)

BARBELL ROW 10,10,10

PREACHER CURL 3X12

U P & D O W N R A C K D U M B B E L L S 5 X 8 R E P S each arm on each weight,

(Increase weight 5 times, no rest between sets) START LIGHT!

ROW SPRINTS

30 SECS SPRINT / 30 secs rest - T O T A L TIME 10 MINUTES.

32
PULL

four
P E N D L AY ROW 4X6 (Go heavy, 3mins+ rest)

WIDE ARM STRICT PULL UPS 3X12

(SUPERSET WITH )

STRAIGHT ARM PULL DOWN 3X12 (90 secs rest)

S E AT E D ROW 3X10

(SUPERSET WITH )

DB R E A R D E LT F LY 3X10 (90 secs rest)

STRAIGHT BAR CURL 3X12 (90 secs rest)

INCLINE BENCH DUMBBELL CURLS 8X8 (45 secs rest)

ROW SPRINTS

5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.

33
PULL

five
WEIGHTED PULL UPS 4X6 (Go heavy, 3mins+ rest)

BARBELL ROW 4X8

(SUPERSET WITH )

UNDERHAND GRIP BARBELL ROW4X8 (90 secs rest)

WIDE GRIP L AT PULL DOWN 3X10

(SUPERSET WITH)

UNDERHAND G R I P L AT P U L L D OW N 3X10 (90 secs rest)

PREACHER CURL 3X12 (90 secs rest)

DB A LT E R N AT I N G C U R L 3X8 EACH ARM. (90 secs rest)

T A B ATA ROW - 2 R O U N D S
ROW 8X20SECS, 10 SECS REST. REST 2MIN BETWEEN SETS

34
PULL

six
T- B A R ROW 4X6 (Go heavy, 3mins+ rest)

S E AT E D ROW 3X10

(SUPERSET WITH )

REAR D E LT DB F LY 3X10 (90 secs rest)

BARBELL SHRUGS 3X12

(SUPERSET WITH )

DB HIGH PULL 3X12 (90 secs rest)

HAMMER CURL 3X10 Each arm (90 secs rest)

STRAIGHT BAR CURLS 3X21’S (7x low,7x high, 7x full range of motion)

ROW SPRINTS

5 0 0 M (90secs rest) , 4 0 0 M (80 secs rest) , 3 0 0 M (70 secs rest), 2 0 0 M (60 secs
rest) , 1 0 0 M (45 secs rest) , 4 0 0 M to finish.

35
METCON

ONE
4 RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.
BOX JUMPS

KB SWINGS

SKIPPING

PUSH UPS

ABS

4 ROUNDS OF :

CRUNCHES 20, BICYCLES 20, HALF SITS 20, LEG RAISES 20, P L AT E T W I ST S 2O.

38
METCON

two
3 RO U N D S TOTA L - minimum rest

400M RUN

50 S Q U AT S

40 PUSH UPS

30 JUMPING LUNGES

20 PULL UPS

10 BURPEES

ABS
EXERCISES BALL PULL IN 3X15

CABLE ROPE CRUNCHES 3X15

(SUPERSET WITH )

HANGING KNEE RAISES 3X15

39
METCON

three
5 RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.
ROWING MACHINE

WALKING LUNGES

PUSH UPS

SKIPPING

ABS
WEIGHTED CRUNCH MACHINE 3X15
ROMAN C H A I R O B L I Q U E T W I ST S O R P L AT E T W I ST S 3X20
TRX AB CRUNCHES 3X20
(SUPERSET WITH )
TRX M O U N TA I N C L I M B E R S 3X20

40
METCON

four
10-9-8-7-6-5-4-3-2-1 REPS

Perform 10 reps on each exercise, then move on to 9, then 8..... all the way down
to 1.

BARBELL THRUSTER

DIPS

S N ATC H GRIP HIGH PULL

ABS
LEG RAISES 3X20

CABLE ROPE CRUNCHES 4X20

(SUPERSET WITH )

M O U N TA I N CLIMBERS 4X40

41
METCON

five
8 RO U N D S TOTA L

8 PULL UPS

8 CRUNCHES

8 KB SWINGS

8 HANGING LEG RAISES

8 BOX JUMPS

8 V SITS

8 RING DIPS

8 KB S N ATC H

ABS
WEIGHTED CRUNCH MACHINE 4X15
ROMAN C H A I R O B L I Q U E T W I ST S O R P L AT E T W I ST S 4X20

42
METCON

six
5 RO U N D S TOTA L
Max reps in 1 minute on each exercise, no rest between exercises
2min rest between rounds.

MEDICINE BALL SLAM

HIGH KNEES ON SPOT

B AT T L E ROPES

ROWING MACHINE

ABS
TRX CRUNCHES 3X15

TRX M O U N TA I N C L I M B E R S 3X20

TRX OBLIQUE CRUNCHES 3X20

43
 05 DIET INTRO

In order to be healthier, preform better and achieve the body you

want, the right nutrition plan needs to compliment your training regime.
Unfortunately there isn’t a generic diet that is going to work for everyone
as there are too many individual variables to take into account but let this
book guide you to consistently make better food choices which you can
maintain for the rest of your life.

45
I’ve listed some nutrition basics/tips
below that if implemented in your
diet I have no doubt will improve
health & body composition.

Lets take a look:

01
Eat REAL foods. Foods found in its most natural state i.e. whole,
unprocessed and unrefined.

02
Get enough sleep. The amount we need will vary for each individual
but aim for a minimum of 8hrs a night. Adequate sleep is essential for
recovery, performance, health & growth.

03
Drink plenty of water.

04
Preparation is key. Ensure good quality food
Is at the ready and in your cupboards.

05
Eat more whole food protein. Include in every main meal for both fat loss
and muscle building.

46
06
Be aware that alcohol binges will
have an effect on recovery.
07
Ditch high sugar drinks, this includes
most fruit juices.
08
Eat a variety of different colour fruit
and vegetables. This will ensure a
wide variety of Phytochemicals (good
stuff) are ingested.
09
No food is off limits, everything
in moderation. This will increase
adherence to your nutrition plan and
your body composition is not going
to be affected by small deviations in
your diet.
10
Try and stick to a 90/10% rule
throughout the week. Meaning 90%
of your weekly food is considered
clean.
47
11
Get used to reading food labels,
paying particular attention additives,
high sugar and salt content.
12
If having a cheat meal make sure its
only once a week & on a training day
(preferably post workout)
13
Get yourself a healthy cookbook.
14
Eat a wide variety of foods and rotate
your meal plans to ensure you’re not
deficient in any micro-nutrients.
15
Enjoy your food. There will be times
when you have to consume cold
chicken,rice & broccoli but where
possible get experimental with the
foods you make.
 06 D I E T F O R FAT L O S S

Our eating habits can have an impact on our body composition in the
following ways, eating to maintain, eating for fat loss and eating to build
muscle. All three outcomes can be achieved through purposeful periods
of dieting towards that goal.

To burn fat you must be in a caloric deficit, meaning you’ve burned more
calories than consumed that day.

This can be done in the following ways:

1) Reduce calories
2) Increase output
3) Or reduce calories whilst increasing output.

Restricting calories drastically will only lead to muscle loss & very quickly
hitting a brick wall. Just increasing output can be done but may give you
too much work to do. The favoured method is to very slightly reduce
calories whilst increasing output, this will be more effective at reducing
body fat whilst maintaining as much muscle as possible.

49
This can either be achieved by eating intuitively, listening to your body and
monitoring progress ( this will require you to know what you roughly eat
to maintain weight) or eating based on BMR + activity level calculations
using an online calculator and decreasing calories slowly, allowing your
body time to adjust to the new caloric intake before moving on. Both
methods will give results but you need to find what best suits you and
your lifestyle.

I strongly recommend that before looking to restrict any calories, just

making better food choices like the tips outlined in this book would be a
good starting point.

It is important that you measure your weight routinely to see if you’re

gaining or losing weight and make a comparison with how you’re looking
in the mirror.

The goal:

To be healthy, preform well but have just enough of a deficit to reduce

body fat whilst maximising muscle retention.

Slow and steady will win the race.

Here are some nutrition tips for fat loss:

50
01
Avoid simple sugars i.e. fruit
juices,Sugary drinks, added sugars
(always read the label).
02
Caffeine pre workout can act as a
thermogenic to further increase fat
loss throughout your workout.
03
Ensure your kitchen is packed with
nutrient dense foods and there is no
temptation to deviate from your diet.
04
To maximise muscle retention,
body fat reduction should be a slow
process. This requires you to be
consistent for long periods of time.
05
Increase vegetable intake not only
for nutritional content but to help
you feel fuller for longer.Vegetables
should take up a minimum of 1/3 of
your plate at all meals.
51
06
Season foods with herbs & spices
over high sugar sauces. Avoid pre
packaged as they will have high salt
content.
07
Be as active as you can in daily life.
Walk more, cycle to work,, take the
stairs etc.
08
Once your body has adapted and
you have hit a fat loss plateau, learn
to cycle carbohydrates to further
increase fat loss.
09
Eat your good fats, found in
Avocados, Nuts, healthy oils, fish etc.
10
Consistency & preparation is
paramount. Plan your meals in
advance and ensure you have the
correct ingredients ready to go.
 07
DIET FOR MUSCLE
BUILDING

To increase muscle mass you must be in a caloric surplus, meaning you

have consumed more calories than burned that day to leave you in
an anabolic state. The goal here is to increase calories enough for the
muscles to grow whilst putting on a minimal amount of fat, hence the
term lean gains.

Again this can be done by either eating intuitively and increasing calories
slowly from your normal maintenance diet by either adding additional
good quality carbohydrates or fats or eating based on BMR + activity
level calculations using an online calculator and increasing calories slowly,
allowing your body time to adjust to the new caloric intake before
moving on.

The goal:

To be healthy, perform well and have just enough of a surplus of calories

to enable the muscles to grow whilst putting on a minimal amount of fat.

I’ve listed some muscle building nutrition tips below:

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01
Eat protein with every meal.
02
To ensure maximum growth ensure
proteins are available through pre
workout meals and intra workout
drinks (we will go over this later in
the book).
03
Get enough sleep, lack of sleep can
increase cortisol which can stunt
growth. Sleep in anabolic.
04
Don’t let yourself get hungry.
05
An appropriate amount of protein
throughout the whole day is more
important than timing of protein.
Ensure you’re getting enough.
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06
In most cases opt for ‘real food’ over
Liquid calories (protein shakes).
07
For ‘Hard gainers’, try to be a little
full at most meals.
08
For ‘Hard gainers’ , if in doubt eat
more.
09
Increase meal frequency. Consume
a minimum of 4 meals (not including
snacks) containing whole protein and
spread throughout the day.
10
Add in a calorie rich shake in the
morning if you find you’re struggling
to get enough calories. Add in Nut
oils, Nut butters,Yoghurt, Avocado,
Honey, oats etc.
 08 PERI-WORKOUT NUTRITION

Correct nutrition around your workout window is vitally important

for performance,body composition & recovery.

Below I’ve laid out some tips to guide you when putting together
your pre,intra & post workout nutrition.

PRE WORKOUT
A pre workout meal should be consumed at least 90minutes before you
enter the gym, this will make sure it has had time to break down and feed
you with what you need. This should be a nutrient dense balanced meal
with slightly lower amount of carbohydrates than your post workout
meals to keep you feeling alert.

90 MINS BEFORE 30-45 MINS BEFORE

MEAL EXAMPLE: SUPPLEMENTS:

- Chicken - Beta Alanine - 3g

- Brown rice - Caffeine - 200mg
- Mixed vegetables - Acetyl L carnitine - 2g
- Nuts (Macadamia, almonds or
cashew)

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INTRA WORKOUT
Intra workout supplementation is vital when undertaking tough sessions
like the ones in this book. To ensure you’re maximising muscle growth,
performance & starting the recovery process as early as possible, this is
what I suggest:

DURING WORKOUT
SUPPLEMENTS:

- BCAA’S - 5g
- Powdered Carbohydrates i.e
maltodextrin, dextrose - 25g

POST WORKOUT
To increase protein synthesis, replenish energy stores and start the recov-
ery process the correct nutrition needs to be implemented as soon as
possible post workout.
WITHIN 30MINS AFTER 1-3 HOURS AFTER
SUPPLEMENTS: MEAL EXAMPLE:

- Whey protein - Salmon fillet

- 1 Banana, pineapple or 20-30g - Sweet potato
of powdered carbohydrates i.e. - Kale, edamame, avocado salad.
maltodextrin or dextrose.

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 09 SAMPLE DIET

I’ve included a daily sample food and supplement intake so you can see
how one is put together. The basic structure, balance and timing of the
meals should stay the same but use this just be a guide for you to then
make your own food choices.

I’ve also included supplementation to work alongside your diet that I

believe are essential for health and performance. There is a vast amount
of supplements on the market and lets be honest the majority are useless
and a waste of money, but here are a few that would be a great addition
to any regime.

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ON WAKING UP 06:30:

- Whey protein
- Acetyl L-carnitine - 500mg

BREAKFAST 07:30:

- 2 whole eggs, 3 egg whites (scrambled)

- Mushrooms fried in small amount of
coconut oil.
- Ezekiel bread.

- Multi vitamin
- High grade Fish oil 2-3g
- Vitd3 4000iu.

MID MORNING MEAL 10:30:

- Chicken breast
- Quinoa
- Rocket, cucumber, tomato.

LUNCH 13:00:

- Grilled Chicken
- Basmati rice
- Mixed vegetables incl half avocado.

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PRE- WORKOUT SUPPLEMENTS:

- Beta alanine - 3g
- Caffeine - 200mg
- Acetyl L-carnitine - 500mg

INTRA- WORKOUT SUPPLEMENTS:

- BCAA’s - 5g
- Powdered carbohydrates i.e. Maltodextrin or
dextrose - 20g

POST- WORKOUT SUPPLEMENTS:

- Whey protein
- Banana, pineapple or 20-30g of powdered
carbohydrates i.e. maltodextrin or dextrose.

EVENING MEAL 18:30:

- Salmon fillet
- Sweet potato mash
- Kale, edamame, avocado (use other half) salad.

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EVENING SNACK 21:00:

- Tinned tuna
- Cottage cheese
- Chopped spring onion

PRE BED SUPPLEMENTS 22:00:

- ZMA

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 10 A L T E R N AT I V E F O O D L I S T

As I mentioned before, the sample diet in this book is just to give you
an idea of how the meals are put together and shouldn’t be relied on as
your daily meal plan. Use this alternative food list to substitute foods in
order to keep your meals diverse and ensure you’re getting a widespread
of nutrients. There are many more foods that could make it onto this list
but here is a start:

PROTEIN
• chicken • tilapia
• salmon • venison
• tuna • soy beans
• lean beef • navy beans
• turkey • black beans
• eggs • cottage cheese
• cod • milk
• sea bass • lentils
• pork tenderloin • tofu
• halibut

C A R B O H Y D R AT E S
• basmati rice
• brown rice
• wholegrain oats
• sweet potato
• quinoa
• oatmeal
• wholegrain pasta
• ezekiel bread
• rye bread

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FAT S
• avocado • brazil Nuts
• almonds • coconut oil
• cashews • flaxeed oil
• extra virgin olive oil
• whole organic butter
• walnuts
• macadamia nuts

V E G E TA B L E S
• asparagus • parsley
• bamboo Shoots • radishes
• bean Sprouts • spinach string beans
• bok Choy • zucchini
• broccoli • carrot
• cabbage • leeks
• cauliflower • spirulina
• celery • beetroot
• chicory • peppers
• cucumber • onions
• garlic • tomatoes
• kale • peas
• mushrooms

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THE REST IS UP TO YOU.

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