HOW TO USE THE PRE-SET PROGRAM
I have created preset diet and training programs for those who don't want to bother with creating their own. All the pages are included in this manual. If you would like to use my original plan, then simply follow the instructions below.
To get started with this plan, first remove the entire "Weight training
routine" section (pages 140 to 152) and place it in your training log. This is
your entire 12-week workout schedule.
Next, go to the "Pre-Set Diet" section ( starting on page 153). Now find the mass diet that is closest to your weight. Remove that page and place it in your training folder. Next, remove all the pages from the "Daily Schedules and
Templates" section (pages 176 to 181). These pages contain your diet
specific, and a week-at-a-glance chart.
Here is what you should now have in your training folder:
♦ Weight Training Routine. (12 pages. One page for each week). During each workout, you will fill in your weight lifted and reps.
♦ Mass Gain Diet (Week 1-10). This is your diet for the next 10 weeks. Notice near the bottom of the page that it tells you how many calories you will be eating that day. This page also contains the supplement stacks. If you will not be taking a particular supplement, simply cross it off.
♦ Body Statistics Sheet. This page is for recording and calculating your body fat percentages, measurements and weight. You will fill in this sheet every two weeks.
♦ Mass Gain Schedule (Week 1-10). This is just what it says, your mass gaining schedule for week 1-10. This sheet, when filled out by you, will tell you what you should be doing every hour of the day. Please study my personal sheets as an example. Notice how the meals and supplement stacks are always paired the same way.
− Meal A goes with Stack A
− Stack B is taken immediately after you workout (on workout days only, on non workout days, take only creatine with meal B2)
− Meal B eaten within one hour after workout (no stack) − Meal C goes with Stack C
− Meal D and E (no stack) − Meal F goes with Stack D
HOW TO USE THE PRE-SET PROGRAM
♦ Mass Gain Shopping List. Use this page to record what foods and supplements you need to buy each week. I have already put the supplements on this page, so just circle the ones you will be buying.
♦ Fat Loss Schedule (Week 11-12). This needs to be filled out
♦ Fat Loss Diet (Week 11-12). Use the weight that is closest to your weight at the time you begin your fat loss phase
♦ Fat Loss Shopping List
Getting Started
First, you should organize these pages in a way that works best for you. I have found this order to be the most useful:
1) Mass Gain Schedule. 2) Mass Diet.
3) Weight Training Routine (Week 1-10). Put the current week's routine in the front side pocket
4) Shopping List.
During your fat loss diet:
1) Fat Loss Schedule. 2) Fat Loss Diet.
3) Weight Training Routine (Week 11-12) 4) Shopping List.
On the next few pages, you will be instructed how to fill out your Mass Gain and Fat Loss Schedules.
HOW TO USE THE PRE-SET PROGRAM
Creating Your Mass Schedule
First, you need to decide which 3 days you will be working out, and at what time. All your meals and everything you do will be centered around your workouts. You don’t have to workout at the same time each day, but I do recommend giving yourself a rest day in between workouts. Do the best you can, within the confines of your personal schedule.
Now write that information in the appropriate areas on the sheet. Next fill in your meal times:
1) Place Stack B in the same box as your workout. To be taken immediately after your workout.
2) Place Meal A (or any meal you want besided meal D or B) and Stack A in the box above your workout. To be eaten one hour prior to your workout. 3) Place Meal B in the box immediately after your workout. This tells you to
eat this meal within one hour after your workout.
4) Now place Meal F and stack D in the box before your bedtime. To be eaten 30 minutes to one hour before you go to bed.
The timing of these meals is very important. That’s why I have you write them in first. Space your remaining meals and stacks (Meal C, Meal D, Meal E and Stack C) evenly throughout the remainder of your non-sleep hours. They should be schedule about 3 hours apart, but if they are closer, don’t worry. Just try to be consistent, and never go longer than 3 hours without eating!
On non-training days, all of your meal sizes are exactly the same except for your post-workout meal (Meal B). On your non-training days, instead of Meal B, you will eat Meal B2 (a lower calorie meal). Finally, since you are not training on those days, you will not need to take your entire post-workout supplement stack (Stack B). Just take the creatine, glutamine and Vitamin C. I call this stack B2. Now fill in your meals on non-training days.
Note that the stacks are not connected the the meals, they are connected to when you are training. On weight training days, Stack A is taken with your pre-workout meal (usually Meal A), Stack B is taken immediately after your workout, Stack D is always taken with the last meal of the day (usually meal F, but not always). Stack C can be taken anytime during the day that it is convenient.
On non-weight training days, the stacks can be taken with any meal. Just spread them throughout the day. On non-weight training days, it's best to make sure that Stack A is eaten with the first meal and Stack D is taken with the last meal.
HOW TO USE THE PRE-SET PROGRAM
Don't assuming that you will be eating each meal in order. Most of the time, you will need to move the meals around. They are called A, B, C, D, E and F for reference, not because they must be eaten in that order.
Feel free to write in other important times, like your working hours, sleeping hours, and unusual occasions that may interrupt your schedule. Also, don't
forget to write in your free day! OK, you now have your complete 24-hour
schedule. Study it, memorize it, and follow it to the letter!
Fat Loss Schedule
The meals and stacks have changed, but the names are the same. One major difference is that you now have another stack which should be taken 2-3 times on cardio days only.
I choose to do my cardio on non-weight training days, but if you cannot do this, that's ok. Just make sure that you do the cardio first thing in the morning on an empty stomach, and that you eat before you train with weights.
1. First, decide when you are going to do your weight training. If it is the same as before, then simply copy the information over to your fat loss sheet or just use your mass sheet. If it is not the same, please go through steps 1- 4 above
2. Next, decide on which days and time you will be doing cardio exercise and place those sessions in the appropriate boxes. Remember, this must be first thing in the morning before you eat!!!!!
3. Place your Thermo Stack in the box just before your cardio. You will take this 30 minutes to 1 hour before your cardio
4. On the same cardio days, place your next Thermo Stack at least five hours after you took your first. [Note: If you are taking a milder stack, then you may want to take it everyday.]
Now that all your paper work has been filled out, you are just about ready. All you need to do now is buy your supplements and take your body stats. I also suggest you take a before photo. This may sound silly, but it is a real eye- opener. You never really know how bad you look until you see yourself in a photo. This was a real motivator for me. I knew I was thin, but I never realized how thin! Everyday I looked at that skinny photo of myself and then I looked at a photo of a guy with the physique I would like to have. I imagined myself with his physique. This mental mapping helped me to stay focused throughout the program. You should do this also. It really does work.
MEASURING YOUR BODY FAT
To track your diet progress, it will be necessary for you to take your body fat and tape measurements every two weeks. Always take your tape measurements relaxed NOT flexed.
When taking your bodyfat measurements, firmly pinch the skinfold between your thumb and forefinger. Pull the skin and fat away from the underlying muscle, then take the measurement while still holding the skin. Sites marked with an (*)will require another person:
Pectoral/Chest Right Tricep* Right Bicep*
Suprailiac (hip) Lower Back* Subscapular*
Umbilicus (stomach near navel) Right calve Right Upper Thigh
The Calculations:
To calculate your measurements, add up the nine sites and then divide that total by your weight. Next, multiply that number by 28 (28 for men, 30 for women) and you will have your percentage body fat. To find out how many pounds that percentage equals, just multiply your weight by that percentage and then divide by 100. This will tell you how many pounds of fat you have. Here is again:
If my total site measurements equal 67mm, and my weight equals 185 lbs.: ♦ Then my percentage of body fat is (65/185) x 28 = 10.14%