Eight Weeks

TO GET LEAN
lose fat.
gain
confidence.
 Intro-
duction
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 that currently have inconsistent or diets however
week of training and eating looks like. When setting will benefit anyone that implements it. Consistency
a goal to lose a significant amount of body fat, it is not is key here. Before beginning stage 1, we ensure
uncommon to lack patience and in turn give up too that your body establishes some stability in order to
early or rush what should be a gradual process. You regulate your metabolic conditions. This is a control
cannot diet for a week and expect dramatic results. mechanism to reduce or eliminate the likelihood
Your body is naturally limited to how much fat it can of shocking your body with completely unknown
burn in a day. foods, quantities of foods and water, and their effect
on your body.
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 Stage 1 (weeks 1-2)
quantities consumed.
We will implement an initial reduction in macro’s
The following stages are designed to incrementally from the pre-cutting phase. This will ensure your
increase energy output whilst restricting or overall food intake is at a slight deficit.
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 2 (weeks 3-4)
stage.
We will gradually reduce your carbs yet again and
Pre-cutting begin to incorporate some cardio into your routine.
This is an optional stage. It is recommended for those 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 When broken down, foods Stage 3 (Weeks 5-6)
to your physique, you will need to consumed trigger gene expression 50%P: 25%C: 10%F: 15%D (mod’ carb days)
make the most of every training within our DNA. It is important to 50P: 20%C: 10%F: 20%D (low carb days)
and cardio session. Leave nothing in limit unnatural foods. 1.3g protein per pound of lean bodyweight
the gym. You have made it this far
hence you clearly have a distinct The following approach prioritises Stage 4 (Weeks 7-8)
goal in mind. Be sure to execute both macro and micronutrients. 50%P: 20%C: 10%F: 20%D (low carb days)
every day, every set, every rep to It is formulated the same way we 50%P: 35%C: 10%F: 5%D (high carb days)
your full potential. have always structured our meal 1.3g protein per pound of lean bodyweight

plans. Whilst the concept may

Sticking to your meal program seem foreign, it is in fact a far more *P = Protein. C = Carbohydrates.

is of paramount importance. simplified method to adhere to F = Fats.

Unfortunately, you can’t out train a than the common ‘calorie counting’ *D = Deficit (Representing a reduction in

bad diet. method. total amount of food per day).

Before you begin your meal plan, we With each phase of this fat *Numbers indicate the percentage of total

must first accurately calculate the cutting program, it is important daily macronutrient intake.

ratio of protein, carbohydrates and to understand how much of each

Optional: Repeat each stage for 1-2 weeks
fats you will be consuming at each macronutrient you need per day if you believe it is required (typically
stage. and what macronutrients are necessary for someone with over 20-25%
needed when. The ratio of each body fat.
Ratios macronutrient should be firstly Optional: Repeat ‘Stage 4’ for 1-3 more
We can use basic yet effective tools calculated as a percentage before weeks in order to further tighten up and
to calculate the macros needed determining how many grams of lose a little more body fat.
to structure our meal plan. The each macronutrient specifically
With an established ratio as percentages
ratios represent macro food groups we should be consuming over the of total amount of macronutrients need to
(proteins, carbohydrates and fats) as course of a day. Below, calculated be consumed within a day (being protein,
percentages of which make up your and provided for you, are the carbs and fats) per stage of this program,
we can now calculate how many grams of
total daily food intake. suggested ratios (protein to carbs to each macronutrient we will need. This is
fats) to be followed for each period of dependent on protein consumption.
Many alternative programs or this program:
To determine how much of what foods to
information sources will focus solely consume, start with protein intake. This
on caloric intake and expenditure. Pre-cutting (optional 2 weeks) is the priority. Despite our aim to lose
Whilst calories exist, food sources 50%P: 35%C: 15%F weight in the form of body fat, we must
not do so at the expense of our hard earned
with the same caloric value can 1.5g protein per pound of lean bodyweight
muscle mass. Protein is also one of the
have profoundly different effects on highest thermogenic foods, meaning the
the body and in turn, your physical Stage 1 (Weeks 1-2) body expends greater energy breaking it
results. What we eat quite literally 50%P: 35%C: 15%F: 0%D down. We need to ensure that we have an
absolute minimum intake of 1g of protein
makes up who we are. 1.3g protein per pound of lean bodyweight per pound of lean body weight.

To say losing or gaining weight is Stage 2 (Weeks 3-4) Once establishing the amount of protein
you’ll be eating, the remaining ratio of
simply ‘calories in, calories out’ is a 50%P: 30%C: 12.5%F 7.5%D carbohydrates and fats is a straightforward
gross oversimplification. 1.3g protein per pound of lean bodyweight 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 Having found your excess body fat as a percentage, we can
body mass. now calculate the excess body fat (lbs) as weight, relative to
your total body weight.
Total Body Weight =
For example, if Leroy’s excess body fat as a percentage is 7 and
196 Pounds 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 =
Having now found the weight of your excess body fat (lbs) ,
17 % complete the table below to find your lean body weight (by
subtracting your excess body fat (lbs) from your total body
weight)
We want to calculate your protein intake based on your
weight exclusive of excess body fat (anything above 10%
Total Body Excess Body Lean Body
body fat). Minus =
Weight Fat (lbs) Weight
In order to calculate your lean body weight , exclusive of
196 - 14 = 182
excess body fat weight , we need to firstly calculate your
excess body fat as a percentage.
Your lean body weight (GREEN BOX) will be the minimum
Current Excess total grams of protein you need to consume per day.
Minus 10 =
Body Fat Body Fat (%)
Minimum Daily Protein Intake (in grams) = 182
17 - 10 = 7
* 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 = Excess Body Fat (%)

- 10 =

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 Calories’, we will be separating carbs and fats as much
is meant by ‘protein/ carbohydrates/ fats’. as possible.
When referring to ‘grams of protein’ for example, this
does not represent grams of meat- Rather it refers to Carbs will be consumed primarily surrounding your
the grams of protein within a portion of meat. Within workout in order to replace glycogen used within
100g of chicken breast meat, there is approximately the muscle. Although vegetables are classed as a
27g of protein. Likewise with carbs and fats, we refer carbohydrate, they have a relatively low amount
to the actual grams of carbs or fats within the food. of grams of carbohydrates thus we have slotted
them into their own category. They are included
Should you have already looked into the in most meals due to their essential high fibre and
macronutrient breakdown of certain ingredients, micronutrient content and can be consumed with
you may have noticed that they will all typically fats. The only exceptions to this are white and sweet
contain a natural combination of all three protein, potato.
carbohydrates and fat. Usually, there are high levels
of one macro, and minimal percentages of the Once you have calculated the specific amount of each
others. In these instances, we will only regard the macronutrient to consume, you can split them up
predominant macronutrient. For example, into each meal. Each meal specifies what it is to be
100g of banana contains approximately 23g of made up of (in terms of lean/ fatty protein, carbs, fats
carbohydrates, 1.1g of protein and 0.3g of fat. and veg) and where to allocate your chosen amount
We would class banana as a carb- There is no need to of grams of the appropriate macronutrient.
regard the fat and protein content.
You will need to play around with the meal plan in
For foods such as a whole egg, for example, there are order to accurately account for the necessary amount
high portions of both protein (from the egg white) of protein, carbs and fats depending on the stage
and fat (in the egg yolk) and it becomes necessary to of the program. This may take some trial and error
account for both protein and fat quantities. What to however it will become easier with each iteration.
account for is made obvious for you in the weekly Soon you will be a level 5 meal plan constructing
meal plan forms and in the ‘relevant food sources’ wizard.
section below.
In order to help structure your meal plan, please see
The structure of your meal plan will remain the the following food source examples, of which will
same, regardless of experience, weight and body fat: assist you construct your meal plan for each stage.
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
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)

GRAMS PROTEIN PER

FATTY PROTEIN GRAMS FAT PER 100G
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

GRAMS CARBS PER

FATS GRAMS FAT PER 100G
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 Don’t ignore the signs that suggest your diet needs
frustrating at times. It is often hard to realise any changing. Note them, change them sooner rather
progress made because it doesn’t come overnight. than later and maintain consistency with food that
To be sure you are making continual progress, it isn’t upsetting you.
is strongly encouraged to take notes of both your
training and diet throughout, and record your Recording Measurements
measurements/ weight/ body fat percentage (or an The best method of tracking the progress of
estimation of) at the beginning of every stage, and the your muscle growth and body fat is by taking
very last day of the last stage of this guide. measurements.

Taking Notes Take measurements (in inches) of your arms, the

Regarding your training, you needn’t be overly circumference of your chest and back, thigh, calf
fastidious as to write down absolutely everything and waist. Take each of those measurements at the
you do and feel, but as long as you’re keeping note of beginning of each stage and again on the last day
at least one particular lift (sets/ reps and weight lifted) of the last stage. Ideally, you will see an increase
for each individual muscle group, that can be all you in each measurement except your waist. If each
need. For example, if you were to do a chest workout measurement increases incrementally over the
beginning with incline barbell press at 60kg for 10 12 week period, whilst your waist measurement
reps on your last set, make a note of that and bank remains the same, or even decreases, you can
it for when chest is trained next. By the time chest confidently assume you are gaining muscle and
is ready to be trained again, make note before you not body fat. Should each of your measurements
begin of what you did last time on the last set of the increase, inclusive of your waist measurement, you
same exercise (incline barbell bench in this case) and may be gaining muscle as well as body fat. Should
find a way to better it. Whether it be by adding more your waist measurement increase alone, you are
weight for the same amount of reps or doing just gaining body fat, not muscle.
one additional rep with the same weight -- if there
is at least some improvement attempted from your How much progress you’re able to make will be
last session, you’ll be heading in a positive direction. dependent on several things; how determined you
Bear in mind that your training -- no matter how on are, how diligently you follow the guide, your level
top of your diet and sleep you are -- will inevitably of experience and years trained, your genetics,
see peaks and troughs, though the effort derived etc, etc. However, if you are training with genuine
from note taking is a powerful tool in seeing to it you intensity, have a strong desire for physical change
maintain concentration, motivation and progress and are following the diet protocol of each stage to
within the gym. the ‘T’ — there’s always room to move and you will
see progress.
When it comes to your diet, it’s important to be
consistent, eating the same thing day in day out for Note: You may also wish to record your weight,
at least a few weeks at a time in order to sufficiently however, recording your weight alone is not nearly
track progress. However, taking notes regarding how an accurate enough assessment of muscle gained.
you feel when consuming particular foods can be Your weight can vary significantly throughout this
a useful tool in determining what to eat when, and guide. For example, your body composition may
how to maximise concentration and intensity during change so that you gain lean muscle tissue, but lose
your sessions. For example, if you’re feeling sluggish body fat simultaneously, resulting in a potential
and lethargic during your training sessions — loss of total weight. Should your weight increase
assuming it isn’t sleep deprivation — you may want to or decrease, focus on your measurements as the
consider changing what you eat pre workout. Some determining factor in your pursuit for more muscle.
people thrive off fatty meats before a session, while The scale is not an essential tool by any means.
others — lean fish and a fast digesting carb source.
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 16.5
0 MCT Oil (In Black Coffee) 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 42.5 22
0 Sweet Potato 0
20 Nuts 4.6 1 13
100 Capsicum 9
TOTAL 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 16.5
10 MCT Oil (In Black Coffee) 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 37.5 19.5
0 Sweet Potato 0
0 Nuts 0 0 0
100 Capsicum 9
TOTAL 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. Sets Reps. Rest for 1:45 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. Rest for 1:30 Advanced.
MONDAY - BACK
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
Single Arm Dumbbell Row 4 W15, 12, 10, 8 (per arm)
TUESDAY - ARMS
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
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
FRIDAY - REST
SATURDAY - BACK
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
SUNDAY - ARMS
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
 DAILY MEAL PLAN
WEEK 1
PROTEIN (GRAMS) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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. Sets Reps. Rest for 1:45 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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
WEDNESDAY - REST
THURSDAY - BACK
(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
FRIDAY - ARMS
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
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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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 11
5 MCT Oil (In Black Coffee) 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 25 13
0 Sweet Potato 0
15 Nuts 3.5 1 10
80 Capsicum 7
TOTAL 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. Sets Reps. Rest for 1:30 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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
Shrugs 4 W12, 12, 10, 8
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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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. Sets Reps. Rest for 1:30 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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 11
0 MCT Oil (In Black Coffee) 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 25 13
0 Sweet Potato 0
15 Nuts 3.5 1 10
80 Capsicum 7
TOTAL 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 11
0 MCT Oil (In Black Coffee) 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 25 13
0 Sweet Potato 0
15 Nuts 3.5 1 10
80 Capsicum 7
TOTAL 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. Sets Reps. Rest for 1:15 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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. Sets Reps. Rest for 1:15 Beginners.
*(Adv’) = Advanced only. *”W12” = Warmup 12 Reps. 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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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 11
100 Banana 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 25 13
50 Sweet Potato 10
15 Nuts 3.5 1 10
80 Capsicum 7
TOTAL 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. Sets Reps. Rest for 1:00 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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 5 W20, W15, 15, 12, 12
Hamstring Curls
Hack Squat
Superset with 4 W15, 12, 12, 10
Stiff Leg Deadlifts
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 5 W15, W15, 12, 12, 10
Barbell Skull Crushers
Seated Dumbbell Curls
Superset with 3 W15, 12, 10
Overhead Rope Extensions
Reverse EZ Bar Curls
Superset with 3 W15, 12, 10
Reverse Grip Tricep Extensions
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 4 W15, 12, 12, 10
Flat Bench Press Machine
Seated Rows
Superset with 4 W15, 12, 12, 10
Incline Dumbbell Press
Reverse Grip Bent Over Row
Superset with 4 W15, 12, 12, 10
Cable Flys
Behind The Neck Pulldowns
Superset with 4 W15, 12, 12, 10
Decline Smith Machine Press
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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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. Sets Reps. Rest for 1:00 Beginners.
*(Adv’) = Advanced only. W12 = Warmup 12 Reps. 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 5 W20, W15, 15, 12, 12
Hamstring Curls
Hack Squat
Superset with 4 W15, 12, 12, 10
Stiff Leg Deadlifts
Sumo Squats 3 W10, 15. 12 (Per Leg)
Seated Calf Raises 6 W20, 20, 15, 15, 15, 12
TUESDAY - DELTS AND ARMS + 1 HOUR CARDIO
Cable Rope Hammer Curls
Superset with 5 W15, W15, 12, 12, 10
Overhead Dumbbell Extensions
Barbell Curls
Superset with 3 W15, 12, 10
Chair/ Bench Dips
Reverse Grip Preacher Curls
Superset with 3 W15, 12, 10
Close Grip Bench Press
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 4 W15, 12, 12, 10
Smith Machine Press
Wide Grip Seated Rows
Superset with 4 W15, 12, 12, 10
Dumbbell Press
Reverse Grip Bent Over Row
Superset with 4 W15, 12, 12, 10
Machine Flys
Behind The Neck Pulldowns
Superset with 4 W15, 12, 12, 10
Flat Machine Press
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) CARBS (GRAMS) FATS (GRAMS)

Grams Ingredient 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 Is the weight of food mentioned in the
all? example diets throughout this program raw
This can be stressful on the body and mind or cooked weight?
and should not be sustained for excessive Cooked (excluding shakes).
amounts of time.
Your body will become accustomed to the Should I train abs?
macro deficit, achieve homeostasis and Yes. Feel free to include abs as much as you
struggle to lose more body fat. like during the 8 weeks.
Once completing this program, it is highly
recommended that you rest, increase Supplements
your food intake and aim to reset your Whilst we do not see the need for a number
metabolism to encourage the growth of of supplements, you are welcome to. These
muscle mass. may include creatine, glutamine, fat burners,
Ideally you will gradually manipulate your protein powder, ZMA’s, BCAA’s.
meal plan to a ‘pre-cutting phase’ and again
to a ‘foundation phase’ as mentioned in ‘12 Resting and sleep
Weeks To More Muscle’. Rest is vital for recovery. Aim to get 8 hours
of sleep per night.
Does the process and result change from
person to person? Can I add more cardio?
Individuals will react differently to the If the amount of cardio is a comfortable
training, cardio and meal plans depending amount for you, you are welcome to
on their prior experience and commitment. increase the intensity or time to suit.
The macronutrient calculators will allow
the process to be tailored to the individual as What type of cardio should I be doing?
much as possible. This depends on what you would normally
Results will vary, namely due to the level of do in a week/ what you’re comfortable
body fat someone begins with. Lengthening doing. If you have had a relatively sedentary
particular stages can help some achieve lifestyle prior to commencing, walking
similar results as others may in a shorter is fine. If you currently do a lot of cardio;
period. running, hill sprints or HIIT is great.

How much water should I be drinking? Combining meals

Minimum 3-4L per day. If you miss a meal or don’t have time in the
day to eat this regularly, combining meals
How much sodium should I be consuming? is OK. Try to keep the meals you combine
Don’t be concerned about adding salt to similar (ie. 2 meals with fatty protein and
any meal as long as it isn’t excessive. Keep it low carb).
consistent through the 8+ weeks.
Training times
Can I add sauces, herbs and spices to my By no means are you locked into a morning
meals? or afternoon training session. Simply
Be very careful when adding sauces. Ideally rearrange your meals to suit. Try to keep
you wouldn’t at all as most are not healthy your lean meat meals with carbs around
and may negate the effects of a food deficit. your workout and your fat heavy meat
Hot sauces and lemon juice are the best meals further from training with minimal
options. carbs.
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!
Notes.
Notes.
Notes.