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This e-book may be freely distributed as long as all links and content remain 100% intact. NOTICE: You DO Have the Right to Pass Along This E-Book! Copyright 2012 The ABS Gym. All Rights Reserved. No part of this publication may be reproduced, except for use in review, the reproduction or utilization of this work in any form or by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Requests to the publisher for permission to use any content contained within this report for review purposes should be addressed and mailed to: The ABS Gym. 44 Essex St. Temple Bar ,Dublin 2, Ireland.
DISCLAIMER

This e-book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Information outlined herein should not be adopted without consultation with your health professional. The authors are not medical doctors, registered dieticians, or clinical nutritionists; the authors are fitness and nutrition consultants. Use of the information herein is at the sole choice and risk of the reader. The authors are neither responsible, nor liable for any harm or injury resulting from this program or the use of the information described herein.

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TABLE OF CONTENTS
Introduction Chapter 1 Athletic Body Strategies
Athletic Body Lifestyle Strategies Athletic Body Nutritional Strategies Athletic Body Training Strategies

Page 10 Page 10
Page Page Page

Chapter 2

Athletic Body Commandments

The Athletic Body Lifestyle Commandments The Athletic Body Nutrition Commandments The Athletic Body Training Commandments

Page 10
Page Page Page

Chapter 3

Athletic Body Sins

Your ABS Wont Be Very Happy With You If You Commit These Sins

Page 10
Page

Chapter 4

Athletic Body Meal Planner Conclusion About the Author

Bryan Kavanagh

Page 10 Page 10 Page 10

Page

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INTRODUCTION
Athletic Body Meal Planner is a small FREE ebook we put together to help people realise that gaining weight and making a mess of themselves every day is not a necessity. In the following pages you will learn how to judge what you need to eat and when you need to eat it in order to lose/maintain your weight. Not only that but I will try to help you understand that listening to your body and improving the quality of the food you are eating can be more important than simply counting calories and may be more beneficial from a weight loss and health perspective. Yours

Bryan Kavanagh, BSc, NSCA-CSCS

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CHAPTER 1
Write it all down. Thats it, simple as that. Even if you dont have a training diary (which you should) you should really take on this practice now. You see, logging what you eat will make you aware of the mess you are making of yourself. Its ok to eat and forget but when the amount you ate is there staring at you its very hard to go really overboard. If you document what you are eating and write down the quantity and time you last ate, when your next meal is due you will not eat nearly as much. Align your eating plans through the days that you are only allowed a meal every 4+ hours. I know its not ideal but its realistic and you could save yourself 3-4 snacks through the day that may add up to 1000s of calories. Lapse-Relapse-Collapse Prevention. As we have mentioned many times already your journey will not be perfect. You will make some mistakes along the way. Whether these mistakes are nutritional mistakes or skipping training sessions, we refer to these as a lapse. When things are going well and you are doing great, something might happen and youll be tempted to stray away from your nutritional plan and or skip a single workout you had planned. This is bound to happen at some stage for most of us but the problem is when you keep having regular lapses and this results in a total collapse and you give up on training and nutrition. Not only do you start adding unfavourable behaviour (drinking excess alcohol/ fast food) into your life but you also cease performing the favourable (exercise, eating your green vegetables). The problem then grows exponentially. You must learn how to deal with small lapses so that you dont get to the point of collapse. The best thing to do is to keep a journal.

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Detail why you had a lapse. What events lead to it and write down how you could have responded better to the situation, so that next time you will know what to do differently in the situation. First things first. Shopping List. Youd be surprised how much the general population knows about nutrition and weight loss. The have read South Beach and Atkins and know about carbs, fats and proteins. Yet still they fail. Their weight yoyos and they never make any real progress. I used to get a little confused by this but then I realised its not their knowledge or their diet in general. It is their inability to do their shopping. Huh? Shoppings easy Thats what I thought. But it turns out that people, in their wisdom, know what they should be buying and still they buy the opposite. They know they should buy veggies and lean meat and minimise grains and sugary processed foods. But still they persist in buying them. I think it is ingrained into people these days that when they go to the shop they must buy bread and milk. It must stem from childhood or something but it needs to stop if you really want improve your body, lose fat gain muscle whatever the case may be. In order to get real results your nutrition must be in order...for your nutrition to be in order your shopping list must be planned and arranged in advance. Dont stray from it. If you buy junk you will eat junk. Its as simple as that. Oh, dont try and blame the fact that you have kids on the presence of junk food in your house. If you feed your kids junk foods every day you are making them sick, fat and predisposing them to diabetes. You are just being flat out irresponsible.

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Heres an example of what an average shopping list looks like. Im going to have to make one up as I dont shop like this. Bread Milk Eggs Cereal Cereal Bars Yogurt Biscuits Rice Pasta Hamburger patties Hamburger Buns Coleslaw Tomato Ketchup Mayonnaise Oven Fries Chocolate Ben and Jerrys ice cream Total : $60 approx (50 approx) Now Lets look at the so called healthy option! Brown Bread Low Fat Milk Free range Eggs Cereal Low fat Cereal Bars Low Fat Yogurt Weight Watchers Biscuits Brown Rice Whole Wheat Pasta 100% beef Hamburger patties Sesame Seed Hamburger Buns Low Fat Coleslaw Low Carb Tomato Ketchup Reduced Fat Mayonnaise Low Fat Oven Fries only 100 calorie packets of Oreo Cookies Small Tub of Ben and Jerrys ice cream
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Total: $85 (65-70 approx) Its exactly the same just more expensive. In order to get the point across I made this generic shopping list but Id say it looks awfully familiar to 90% of you. You have fallen into a trap set by the confectionary companies thats literally costing you 100s of euros per month and costing you your health. Too many people think that the low calorie option is the way forward. Think of it like this - if a product (I have chosen Oreos because the 100 calorie packet thing cracks me up) has only 100 calories in each packet. You are definitely not going to feel as guilty...and what is the result? You eat 3 packets. Its almost inevitable. And plus the fact is the product hasnt changed. Its still junk in a smaller more expensive packet. List 2 looks a lot better than list one, right? At a glance, yes, but when you really look into it you realise that everything is exactly the same. The only difference in the products is:

The packaging is more lightly coloured and labelled with 100 calorie claims. The packaging is smaller. You receive less of the product. It is more expensive. It may be a little lower in fat but this is replaced with sugar! (Which is worse)

Neither lists have anything lean or healthy in there (with the exception of the eggs).

No Lean Meat No green Vegetables Too many sources of processed carbohydrate

Too much carbohydrate period. (Unless this person is a marathon runner or a triathlete they definitely do need all of this FUEL)
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Too much SUGAR Sesame seed Buns? (Like thats your problemnot enough sesame seeds in our diet) Cereal bars (aka bars of sugar) Garbage low fat gimmicky products that will actually make you fatter than their unhealthy counterparts.

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Now heres how a shopping list should look. A friend of mine actually laminated it and brings it with him every week. What a cool idea? If you choose what you buy each week from this list you cannot fail and your diet will be squeaky clean forever. Guaranteed.
Meat/ Fish Chicken Beef Turkey Duck Lamb Dairy Eggs (omega 3 Enriched) Live Natural or Greek Yoghurt Lactose Free Milk Coconut milk Salmon Tuna Sardines Oysters Shrimp Prawns Vegetables Asparagus Broccoli Cauliflower Green Beans Spinach Tomato Celery Peppers/ Capsicum Lettuce Kale Fruit Blueberries Raspberries Black berries Strawberries Apples (minimise) Nuts and Seeds Almonds Cashews Pecan Hazelnut Walnuts Sunflower seeds Sesame seeds Milled flaxseed Oils/Spices Olive oil Fish oils Coconut oil Garlic All herbs All spices

* Weigh nuts and seeds and never have more than 30g in a serving.

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Athletic Body Nutritional Strategies

There are 4 reasons why we eat 1) Hunger. This is the most simple of all reasons to understand but what you dont understand is most times we eat we actually arent hungry. 2) Social. Eating socially with friends and family. Especially around holidays and special occasions. This can be disastrous. There is a lot of pressure on everyone to eat badly! 3) Emotional. Eating when emotional/intoxicated. Even the most disciplined trainees slip up when intoxicated you must be strong and resist one of not both of them. 4) Habitual. Making your eating habits a scheduled routine, just like training. People eat because they are bored and have nothing to do. The sweets are there on the table on front of them and they are hard to resist. Prevention is the best cure, if they arent there you cannot eat them. Out of these four we want to make sure we eat for performance and make eating a scheduled routine or a good habit. Just as you schedule training appointments, you should be scheduling eating or feeding appointments. We should be eating for the right reasons, which basically means eating in accordance with the desired outcome we want to achieve, but we also need to know about the 3 main nutritional concerns in order to achieve the results we desire. The 3 main nutritional concerns are 1) WHAT to eat? What types of foods you should be consuming at meal times. 2) How MUCH to eat? How big should your portions be, etc. 3) WHEN to eat? What times should you eat at and how often should you eat.

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Daily Nutritional Planner Template

DAY

Mondays

Low Carb Low Fat

Tuesdays

Low Carb Med-High Fat

Wednesdays

Med-Low Carb Med-High Fat (Any carbs should still be consumed 1st thing in the morning/post workout)

Thursdays

Low Carb Low Fat

Fridays

Low Carb High Fat

Saturdays

Low Carb Low Fat

Sundays

Cheat meal

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NUTRITIONAL LOG SHEET

Day: Date: Meal/Snack (Contents) Protein Carbs Fat

Time:

Total No

Calories

Protein ADDITIONAL NOTES

Carbs

Fat

Print This

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Eating Out, Cheat Meals and Alcohol

What meal planner is complete without first addressing eating out? It is perfectly fine to enjoy regular meals with your loved ones and there is no reason why you shouldnt enjoy yourself either. There are a few tweaks that will help you make better food choices when dining out. The bread that normally decorates the table? No. Leave it there. You dont need or want these ridiculously empty calories. Just resist or if you cant resist but dont want to be rude, tell your family you are a recently diagnosed celiac/ coeliac. Coeliac disease is caused by a reaction to gliadin, a gluten protein found in wheat and has nasty side effects. They will throw them bread rolls out the window. Now scan the table, see if there is anything that tickles your fancy. Starters? To be honest Id try skip this considering the potential amount of calories you are about to consume. There are always adaptations to be made. Have the soup but first make sure it is vegetable soup or tomato soup. They usually have less crap in them. You will know when it arrives if it is acceptable. If it is overly creamy its probably full of potato and you should refrain from eating it. Main course? Dont pile your plate with potato or mashed potato or pastry of any description or throw a heap of sugar and fat laden sauce all over it. Minimise the amount of gravy/sauce. Have the gravy/sauce on the side. Now you need to increase the amount of food youre eating a lot in order to make you satisfied. Theres nothing worse than paying for a meal and by the end of it you are still peckish. Have an extra serving of vegetables instead of the potatoes. Now make sure and ask for lots of green vegetables and not more potato. Same again if you are in a large group and/ or dont want to offend anyone just tell them you have an intolerance to potato. Just say I have a potato intolerance Potato allergy is rare, with patatin identified as the main allergen. It has something to do with IgE (Immunoglobin E)-binding epitopes of patatin. Thats a mouthful but if you say that you are sorted.
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People will leave you alone! On a side note, potato is the sole cause in five patients out of twenty-two with eczema in one study. Im not saying anything. Just some potato for thought. Its funny slating potatoes actually. Being Irish and all; Eat your spuds! was the common term around the dinner table. After all we did live on them for 100s of years. That was necessity. If Im literally on the brink of starvation I may just have a potato or two. Until then Ill stick to my vegetables thank you. If you know me I am a big advocate of cheat meals but one thing I have learned the hard way is that you must not keep cheat foods in your house. If you are going to have a cheat meal you should only buy enough food for one cheat meal at a time and cook at home. Do not keep cheat meal foods stocked at home. I know this is hard but be strong! At least minimise the amount of crap you have around you.

If your mind is weak, your body will be weaker Ian Graham

1) If you tell yourself you can't have something you're going to crave it even more and this is simple human nature. So I like the idea of having the occasional treat, provided it remains an occasional treat. This is what we refer to as the 90/10 rule. Also, you will need to do something to earn that treat, so if you're sitting on your backside all day long watching the Simpsons, then a treat or cheat meal is a no-no for you. 2) The less you train, and the less active you are overall, then the less likely it is that you should even consider having a cheat meal or treat. That why on the Athletic Body System program you are not permitted to cheat more than once on the days you do not train. So choose wisely what your cheat is. A glass of wine or a small piece of cake?

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3) Will you be able to make that one cheat meal or treat remain one cheat meal or are you the type of individual who knows that you will snowball, and soon that one cheat meal will become two, and then three? If so, avoid cheat meals unless you are already full of clean healthy food. If you are full, there is only so much cake you can eat. 4) How important is attaining leanness/maintaining your physique to you? Is your need to temporarily please your taste buds more important to you than all youve worked towards for the last few months/years? REMEMBER it's called a cheat meal. It Is NOT a 3-course cheat meal, and most certainly not a cheat week. Can you make a cheat meal just that, a cheat meal? Without it turning into a full on cake day, or a cheat week?

Alcohol
I read something recently drink the alcoholic beverage of your choice in great quantities and still make progress. I dont think so. Having a spirit drink and diet/sugar free mixer is fine but they still contain a lot of empty calories in the form of ethanol. Ethanol has 7 kcals per ml.

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Take Captain Morgan for example:

Not a bad breakdown. A captain morgans and diet coke would have 120kcals in it. These kcals cannot be stored, so whatever you eat is almost certainly stored. Before you ask, dancing will not burn off 1000 kcals of Captain Morgans followed by a Big Mac meal. If you are drinking try eat clean and low calorie before and after no minimise the damage. Enjoying special occasions such as Christmas and New Years and the rare party but do not make a habit of it or you will be in an uphill battle with your physique forever. Over the Christmas you will be faced with an unlimited number of opportunities to drink wine and gorge. Try stick to spirits, diet mixers and clean food.

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Quick Nutrition Tips

1) Eat fruit on its own as a meal, definitely do not cram an extra piece of fruit down your mouth after mealtime. Leave it an hour or two until you get a sweet craving. Have berries not big portions of fruit. Freeze them and sprinkle some artificial sweetener on them and some natural yogurt. Simple yet effective. 2) Eat Slowly. It takes 20 minutes for your bodies satiety mechanism to kick in. Let your body tell you that you are full before you cram another 500 kcals in your face. 3) Delay your desert. If you delay desert you give your bodies satiety mechanism a chance to kick in. i.e. you feel too full to eat the desert. Try it. 4) Dont drink wine with or before your meal and definitely dont drink it if youre thirsty as you will knock back the whole glass. If you must, have it halfway through the meal and you will not really be in the humour of it. 5) Make yourself the designated driver. That way you have no choice but not to drink alcohol. Unless you want to spend the holidays in a ditch or a cell. 6) Help set the table and make yourself useful. That way you arent sitting at the table nibbling at everything as it gets put on front of you. If you are moving around you are distracted and might save you 100 or so calories, they all add up. 7) Drink a lot of water before you start eating. Fill your stomach with the water and not as much food will fit in.

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Avoid The Following At All Costs

1) Try not to make one slip up and quit. Just be aware you made a mistake and use that as an experience and continue. 2) Do not over eat in one meal and try to compensate by not eating the next meal at all. Then you will be even more hungry for the following meal and the cycle continues. 3) Miss a training session and think thats it Ive failed, wheres the leftover cake? Stop being a girl and get back on the horse. 4) Eating desert straight after your meal. Have it an hour or two after or avoid it altogether. The sugar in the desert will initiate an insulin response and cause storage of the meal. We dont want that do we? 5) Saying to yourself ah ill have this cake, take tomorrow off and get back into Monday. Stop fooling yourself and make an effort now. Lets face it if you cant manage these simple steps now you might as well just accept you will never be in the shape you want. I know you have good intentions and you might be determined but to be honest it is out of your reach because you dont have the will power to resist some silly temptations. So decide what you want to do. Get fat or stay lean? Its entirely up to you. I know what you are thinking; ah thats crazy I should be able to enjoy myself I forget who said it (I think it was Tony Gentilcore) but Ill quote them anyway: Theres nothing boring about a six pack. If you think you can just lose it next week or make up for it. You wont. Do you know how long it takes to make progress? If you go backwards first then it takes a lot longer. How does it sit with you that if you make a show of yourself over Christmas you will only start to make progress after you get back to where you were. It will be March before you start to make progress. That is, of course, if you stick to it. It just sounds like a waste of time to me.
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Sample Daily Planners NUTRITIONAL LOG SHEET (High Fat Low Carb)

Day: Date: Meal/Snack (Contents) Protein Carbs Fat

Time:

8 1130 130 6

3-4 whole omega egg omelette Low salt lean ham cubes 20-30 g grated cheese 20-30 g nuts/seeds/Nut Butter 200g Tuna/Chicken Salad/mixed leaves+dressing Apple/handful of nuts/seeds* Scoop Protein

35+ 7-10 35 1/5 20

<3 <5 <5 12-15 / 3-5 2 <10 7-10 2

25+ 10-15 10-15 0 / 7-10 2 25-30 <5 2

930 1130

200g Chicken/Beef Unlimited Stir Fry vegetables* 35 Few Tablespoons (150-200ml) Nat Live Yoghurt/Scoop of protein** 7-10 20

Total No

Calories

Protein ADDITIONAL NOTES

Carbs

Fat

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*Based on training day. If not training swap the times and have Meal at 6 and snack later

**only if really hungry

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NUTRITIONAL LOG SHEET (Medium Fat Medium Carb)

Day: Date: Meal/Snack (Contents) Protein Carbs Fat

Time:

8 1130 130 6 930 1130

2-3 omega enriched eggs scrambled, low sugar/sugar free beans/legumes Apple/berries + handful seeds/nuts 150g Tuna/Chicken Salad/mixed leaves 20-30 g nuts/seeds/Nut Butter 150g Salmon/Fatty Fish, Broccoli, Green Beans . . any Vegetables* Few Tablespoons (150-200ml) Nat Live Yoghurt/Scoop of protein**

20-25 7-10

~10 10-12

15-20+ ~10+

~10 35 7-10 20

5 15-20 7-10 2

12-15+ 20-30+ <5 2

Total No

Calories

Protein ADDITIONAL NOTES

Carbs

Fat

*Based on training day. If not training swap the times and have Meal at 6 and snack later. Unlimited vegetables. (limited sweet potato or carrots)

**only if really hungry

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NUTRITIONAL LOG SHEET (Low Fat low Carb)

Day: Date: Meal/Snack (Contents) Protein Carbs Fat

Time:

1130 130

Mixed Berries, 150-200ml live natural yoghurt. scoop protein or 2/3 slices deli ham or something similar. 150g-200g Tuna/Chicken Salad/mixed leaves 150g-200g Tuna/Chicken Salad/mixed leaves

20-25

7-10

3-5

20-25 20-25

3-5 3-5

3-5 3-5

6 8-9 1130
Total No

150-200g Boiled/ grilled chicken Broccoli, Green Beans . . Green Vegetables* Boiled/ grilled chicken Broccoli, Green Beans . . Green Vegetables* Few Tablespoons (150-200ml) Nat Live Yoghurt/Scoop of protein**
Calories

20-25 20-25 7-10 20

Protein

3-5 3-5 7-10 2

Carbs

3-5 3-5 <5 2

Fat

ADDITIONAL NOTES

*Based on training day. If not training swap the times and have Meal at 6 and snack later. Unlimited vegetables. Divide lunch and main meal up into 2 meals and eat 2-3 hours apart.

**only if really REALLY hungry

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NUTRITIONAL LOG SHEET (Cheat)

Day: Date: Meal/Snack (Contents) Protein Carbs Fat

Time:

1130 130

Mixed Berries, 150-200ml live natural yoghurt. 100g favourite cereal (lowfat/coconut milk)* 150g-200g Tuna/Chicken Salad/mixed leaves 150g-200g Tuna/Chicken Salad/mixed leaves ** Sweets/popcorn/cheat meal Chinese food/pizza (choose 1 or 2) ***

15

70-100

5-10

20-25 20-25

3-5 3-5

3-5 3-5

6-9

1130

Few Tablespoons (150-200ml) Nat Live Yoghurt/Scoop of protein**

Calories

7-10

7-10

<5

Protein ADDITIONAL NOTES

Carbs

Fat

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 *No fat with high carb meal in the AM (minimise storage) ** Be good for the rest of the day until showtime *** Eat until satisfied do not cram that extra 1000 kcals into your mouth for the sake of it

CONCLUSION
We hope you have found the information contained within this manual useful and we trust that you will put it to good effect as you set out on your quest to develop a lean and athletically sculpted physique. This is by no means a full yearly nutritional planner and it was never intended to be. The whole purpose of the report is to empower you with the knowledge you need to be able to make educated food choices by yourself. Hopefully after reading youve already changed, or are at least are starting to change, the way you think about goal setting, training and nutrition, and ultimately the way you look at and think about physique development. The human body is an amazing piece of machinery and we should all work with this machinery and fully apply ourselves to working hard and diligently towards becoming the best version of ourselves. Read over this material again and again until you fully grasp all the information. Understand WHY you are doing everything we recommend so that you believe in what you are doing. With the Athletic Body Meal Planner you are now fully armed with all the information you need in order to succeed. Finally the key to the success recipe is now in your possession. All you must do now is use it.

Start applying yourself today, both inside and outside of the kitchen and you will begin to notice some real big changes in your physique within a few weeks time.
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Bryan Kavanagh, BSc, CSCS

About The Author

Bryan has been training in Tae-Kwon-Do since the age of six and earned his Black Belt in ITF Tae-Kwon-Do in 2001. He began boxing in 2004 and still trains in both disciplines today, as he feels they complement each other. He has competed nationally and internationally in both Tae-Kwon-Do and Boxing countless times and has fought all over Europe as far as Iceland, Spain and Poland. In 2002 at a young age, Bryan completed the NSCA Certified Personal Trainer exam. Realising that his interest in Sports Performance, Physique Development, and Nutrition could not be satisfied with a CPT distinction alone, Bryan decided to further his education and went on to complete his BSc in Sports Science and Health in Dublin City University. Since completing his degree in sports science and health, Bryan has recently gone on to complete the NSCA Certified Strength and Conditioning Specialist examination. Bryan attends any strength and conditioning, and sports performance seminars that are accessible to him and the Annual National Strength and Conditioning Association (NSCA) Annual Conference in Las Vegas, Nevada, USA in July 2008, 2009, 2010, 2011, 2012 Bryan owns and operates The ABS Gym Personal Training Studio in Temple Bar, Dublin, Ireland. Airside Bootcamps in Swords The ABS Conditioning Centre and Bootcamps in Glasnevin. Click the links below for more info http://theabsgym.com http://bootcampindublin.com
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