The Diet Plan: The No Nonsense Guide for Safe and Effective Body Transformation!

DISCLAIMER......Page 5
INTRODUCTION......Page 6
ABOUT ME......Page 7
SO HOW IS THIS BOOK DIFFERENT?......Page 10
TESTIMONIALS......Page 11
MISSION STATEMENT......Page 13
WHAT YOU NEED TO DO......Page 14
MEASUREMENTS CHART......Page 15
THE SCALES......Page 16
BODY FAT......Page 17
SHORT TERM GOALS......Page 18
HOW LONG DOES IT TAKE TO SEE A DIFFERENCE?......Page 21
METABOLIC RATE......Page 22
EGGS......Page 23
FAT......Page 24
CARBOHYDRATES......Page 25
FIBRE......Page 26
PORTION SIZES......Page 27
FOOD DIARY......Page 29
FOOD LIST......Page 31
FOOD DIARY TABLE......Page 32
FAT LOSS – GYM DAY......Page 33
CALCULATING PROTEIN......Page 34
CARB TIMING FOR FAT LOSS – ‘THE 3 BLOCKS’......Page 35
POST-WORKOUT SHAKE......Page 36
POST-WORKOUT MEAL......Page 37
CALCULATING FATS......Page 38
FAT LOSS – NON-GYM DAY......Page 39
CHEAT MEALS......Page 41
FAT LOSS COMMANDMENTS......Page 42
BULKING UP......Page 43
CALCULATING DAILY PROTEIN......Page 44
POST-WORKOUT SHAKE......Page 45
POST-WORKOUT MEAL......Page 46
CALCULATING FATS......Page 47
BULKING COMMANDMENTS......Page 49
TRAINING EARLY......Page 50
TRAINING AFTER WORK......Page 52
TRAINING LATER AT NIGHT......Page 54
FOOD DIARY UPDATE......Page 55
FOOD DIARY TABLE......Page 57
FISH OIL......Page 58
PROTEIN POWDER......Page 59
DIET SUMMARY......Page 60
PRINCIPLES......Page 61
FREE WEIGHTS VS MACHINES......Page 62
FULL BODY VS SPLIT ROUTINE......Page 63
BODYBUILDING ROUTINES......Page 64
FEMALE ROUTINES......Page 67
TEMPO......Page 69
GETTING ‘TOO’ BIG......Page 70
ABDOMINAL WORK......Page 71
EXERCISES – The Good......Page 73
UPPER BODY MUSCLE - LOCATION......Page 81
EXERCISES – The Bad......Page 82
EXERCISES – The Ugly......Page 83
BELTS......Page 84
WHAT IS CARDIO?......Page 85
YOU CANNOT OUT RUN YOUR MOUTH......Page 86
CONDITIONING......Page 87
INJURIES......Page 88
FITNESS......Page 89
THE SCIENCE, THE ART......Page 90