ATF - MENS 18 Week Challenge Ebook

ei ght een w e e k ch a ll e n g e
ACHIEVE
MAINTAIN
BUILD
FELLAS
PA G E 1
CONTENTS
A B O U T A -T R A I N F I T N E S S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
A C H I E V E . M A I N TA I N . B U I L D . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
T H E 5 P I L L A R S T O A H O L I S T I C L I F E S T Y L E . . . . . . . . . . . 7
M I N D S E T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
F I X E D M I N D S E T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
G R O W T H M I N D S E T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
P R E P A R A T I O N . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
G O A L S E T T I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 2
T E S T O S T E R O N E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
L I F E S T Y L E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
S T R E S S M A N A G E M E N T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
S L E E P . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
N U T R I T I O N . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 6
27
CALORIES.........................................................
28
MACRONUTRIENTS...........................................
P R O T E I N . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
31
C A R B O H Y D R A T E S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
32
F A T S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
CONTENTS
M I C R O N U T R I E N T S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
N U T R I E N T T I M I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 6
37
SUPPLEMENTS.................................................
S E T T I N G C A L O R I E S A N D M A C R O S . . . . . . . . . . . . . . . . . . . . . . . 39
M A I N T E N A N C E C A L O R I E S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 0
C A L C U L A T I N G M A I N T E N A N C E C A L O R I E S . . . . . . . 41
C A L O R I E A N D M A C R O G U I D E L I N E S . . . . . . . . . . . . . . . 45
D I E T B R E A K S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
F L E X I B L E D I E T I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
D I E T I N G A F T E R T H E C H A L L E N G E . . . . . . . . . . . . . . . . . . . 50
R E V E R S E D I E T I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
M E A L G U I D E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 3
H O W T O U S E T H E G U I D E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
T R A I N I N G & N U T R I T I O N P H A S E S . . . . . . . . . . . . . . . . . . . . 55
E X A M P L E M E A L G U I D E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
MACRONUTRIENTS > FOOD.............................. 62

CONTENTS
R E C I P E S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
T R A I N I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
A B O U T T H E T R A I N I N G P R O G R A M . . . . . . . . . . . . . . . . . . . . 83
E I G H T E E N W E E K C H A L L E N G E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
C H A L L E N G E O V E R V I E W . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
A C H I E V E - P H A S E 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
A C H I E V E - P H A S E 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
A C H I E V E - P H A S E 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
M A I N T A I N - P H A S E 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
B U I L D - P H A S E 5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
S U M M A R Y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111
S H O U T O U T S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112
D I S C L A I M E R S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
about ADAM
A-Train Fitness began in 2015 If you’re looking to transform
when I decided to turn my your body and educate
passion into a career. I knew yourself along the way then
it would be a difficult task, this book is for you.
but with this dream in mind I
relocated to Sydney and
secured a job at one of
Australia’s premier gyms. I LETS DO THIS!
was fortunate enough to be
surrounded by some of the
best coaches in the world.
I wanted to be the best and I

am a strong believer in
education, so every cent
I earnt went into flying all
over the country to attend as
many seminars as possible.
I have now built a brand with

a no bullshit approach that
is recognised for achieving
amazing results all around
the world.
PA G E 5
achieve . maintain . build This challenge is unlike any other on the
market. “And hows that?” you may be asking.
Well, when most people begin a challenge
they follow it blindly and find themselves
asking “what now?” once the challenge is
finished.
Why 18 weeks and not 4, 6, 8, or 12? Well

here’s the thing, most challenges are amazing
at getting the initial results but they all lack a
couple of things: After Care & Education!!
Too often I see people work their butts off only

to regress just as fast as they progressed. Not
this time. In this challenge I have given you 18
weeks worth of training programs plus a meal
guide and recipes approved by a nutritionist.
I will also discuss my 5 pillars to living a holistic

lifestyle. Meaning, we don’t just focus on
training and nutrition, but also the importance
of a healthy mindset, along with how to
manage stress and optimise sleep.
Yes this regime will be challenging at times but

nothing in the world comes easy.
However, if you follow this program step by
step you will not only transform your body but
also your mind.
PA G E 6
THE 5 Pillars to A
Holistic Lifestyle
Fixed v Growth
mindset Goal setting
Stress
lifestyle Management
Management
sleep Deprivation
Macros/Micros
nutrition Meal Guide
18 Week
exercise Challenge
PA G E 7
MINDSET
A persons mindset will influence
whether they are going to achieve
their goals or quit when the
going gets tough. When it comes
to achieving your goals, your
mindset and the importance of
your ‘why’ will dictate your
adherence to the challenge.
There are two types of mindsets: a
fixed mindset and a growth
mindset.
fi xed mindset
Based on our own experiences we tend to develop certain

beliefs about our own capabilities.
For example, if you believe “it’s hard for me to lose weight”

then this fear of failure can deter you from even trying.
In order to change this negative mindset you will need to

build a positive identity about yourself. Start by replacing
every negative thought with a positive thought, replace “I
can’t” with “I can”, and break down your long-term goals
into smaller, more achievable goals.
Once you begin achieving these small goals, your

confidence will grow and you’ll be one step closer to
where you want to be.
PA G E 9
growth mindset
“Failure is an opportunity to grow”

People with a growth mindset see failure as an opportunity
to grow. They believe that not everything is easy, but
requires hard work and dedication.
They embrace learning and thrive on new experiences that

build resilience and develop them as a person.
This mindset builds winners.
A weight loss journey is not linear, it has peaks and troughs

that are to be embraced and conquered.
If you face a setback or you feel you could have done

something better, I want you to persist and see this hurdle
as a challenge that you WILL achieve.
PA G E 1 0
prepa ration
It is important to remember the only person standing in your

way, is YOU.
It is easy to start a challenge, but it is harder to stay focused

and motivated for the total duration. You must understand
your weaknesses and develop a strategic plan to overcome
these hurdles when they arise.
Before you start this challenge ask yourself these questions

and answer them honestly:
• Why do you want to do this challenge?

Do some soul searching.
• Are you mentally ready to commit to a 18 week program? If

not, then why?
• Are there any obstacles that may hinder your results? If so,
what are they and how can they be overcome?
• What are your weaknesses and how can you work on these?
(i.e. Fast food can be overcome by meal prep.)
• What has stopped you from achieving your goals sooner?
• Have you got the support of your friends and family?

Yes or no? If not, how can you overcome this? (i.e. Partner
eats badly)
• Have you got any upcoming commitments that may disrupt

your progress? If yes, how can these be managed?
PA G E 1 1
goa l setting
To achieve your goals you need to make health and fitness an

integral part of your life. The small choices you make
throughout the day and over the week add up to create the
bigger picture.
Every decision is a step towards achieving your goal, and

ultimately your success. I call these “One percent decisions”.
They may seem minuscule, however, these decisions will
reflect your mindset, dedication and discipline to adhering to
a plan.
“A dream is just a goal without a plan”

What are ‘One percent decisions’ ?
• ⁃ Making sure you meal prep
• ⁃ Following the program down to the last rep
• ⁃ Not buying that chocolate bar just because its $1
• ⁃ Going to the gym/being active, rather than lazing around
• ⁃ Choosing healthier options when eating out
• ⁃ Choosing better options when drinking alcohol
• ⁃ Ensuring you have at least 8 hours sleep
…you get the picture.
PA G E 1 2
smart principal
The SMART principle is a guide to ensure your goals are
achievable. When goals are too exuberant and unrealistic it’s
easy to become discouraged and side tracked. By setting
realistic goals you won’t be placing unnecessary pressure on
yourself, but instead gain a sense of accomplishment, which
is encouraging.
The SMART principle is as follows:
S Specific - What is you goal? Be specific. eg you

want to drop 2 dress sizes. You want to squat
100kg.
M Measurable - You need to be able to measure

your progress. e.g. photos, scans, body
measurements.
A Attainable - Your goal needs to be attainable. e.g.

losing 5kg in 12 weeks.
R Realistic - Your goal must be realistic. Saying you

want to lose 30kg in 12 weeks is not realistic.
T Timely - Every goal needs a deadline.
PA G E 1 3
TESTOSTERONE
PA G E 1 4
testosterone
Testosterone is the most important hormone for males as it’s

necessary for reproductive and sexual function. It is produced
by the Leydig cell (gonads) in the testes and stimulates the
development of male characteristics. It is crucial for the
development of the penis, testes, prostate and for overall
wellbeing. During puberty, testosterone increases facial and
body hair, aids in growth of the penis, testes, bones, muscles
and can affect a males sex drive and aggressive behaviour.
Testosterone production from the testes is regulated via the

hypothalamus and pituitary gland in the brain. There are two
main messenger hormones (luteinising hormone & follicle
stimulating hormone (FSH)). These hormones are made by the
pituitary gland that acts in response to gonadotrophin
releasing hormone (GnRH), which is secreted via the
hypothalamus.
When levels are low, GnRH is secreted and the pituitary gland
creates luteinising hormone, which travels through the
bloodstream to the gonads and stimulates the production and
release of testosterone. When levels start to rise it is sensed
by the nerves in the hypothalamus and GnRH secretion and
FSH (which regulates testosterone levels) both decrease. This
is commonly referred to as ’negative feedback’ which is
important to ensure testosterone production remains steady.
PA G E 1 5
Testosterone typically peaks during early adulthood, and for
some men, testosterone levels could remain high throughout
their life. However, once a man reaches 30 years of age, he
will most likely experience a gradual decrease of around 1-2%
per year. This is considered a natural part of the ageing
process. The scope for a “normal level” of testosterone is
fairly wide and is dependent on the individual. For example.
you may demonstrate symptoms of high testosterone,
however, your blood work may show a different story and vice
versa. Your testosterone levels can be determined by your GP
via a blood test. If you are concerned and suffer any of the
following symptoms please talk to your general practitioner.
Symptoms of low testosterone may include
• Low sex drive

• Low energy levels
• Erectile dysfunction
• Infertility
• Gynecomastia (man boobs)
• Insomnia
• Weakness
• Weight gain
• Depression
• Reduction in bone mass
• Slow hair growth or hair loss
• Hot flushes
PA G E 1 6
Causes of low testosterone
• Increase in age: 1-2% a decrease a year

• Over training and under eating: increased cortisol = lower
testosterone
• Under training and over eating: excess body fat = excess
oestrogen = lower testosterone
• Hypergonadism
• Alcoholism
• Low fat intake
When it comes to naturally increasing testosterone levels,

nothing beats quality sleep, stress management, physical
activity and a healthy diet. Just by being active you can
improve your testosterone production by improving your body
composition and reducing insulin resistance.
Are there any supplements that will boost testosterone?

To be honest, there is no magic (legal) pill that will make you
look like the hulk. However, If you struggle to get sufficient
vitamins and minerals from your diet, using the following
supplements may help increase your free testosterone:
• Vitamin D - helps regulate testosterone levels
• Zinc - Zinc can be lost through sweat and many athletes
are deficient which can hinder testosterone production.
• Magnesium - Males with low magnesium levels have also
been shown to demonstrate low testosterone levels.
PA G E 1 7
LIFESTYLE
“Your body is a
reflection of your
lifestyle”
stress ma nagement
the autonomic Nervous

System
The Autonomic Nervous System controls subconscious
functions in the body such as breathing, heartbeat, blood
pressure, internal organ function and digestion. It is
responsible for our bodies fight or flight response to a
perceived threat, as well as our rest and digest mode when
we are eating, sleeping or relaxing.
Sympathetic Nervous System (SNS)

When we are in a state of stress the SNS takes charge.
Parasympathetic Nervous System (PNS)

PNS takes over when we are eating or resting. We want to be
in this mode majority of the day as it aids with growth and
recovery. The PNS is known as the housekeeper as it
maintains your bodies normal functions when you are not
stressed.
PA G E 1 9
the effects of stress on
the body
Stress is elevated cortisol production in the body. Cortisol is
a hormone made in the adrenal glands which sit just above
your kidneys. Secretion of the hormone is controlled by the
hypothalamus, pituitary glands and the adrenal glands.
What exactly does cortisol do?

Cortisol is better known for its involvement in the fight or
flight response in which the large muscles in the body
receive an influx of glucose, which provides immediate
energy used to react to a perceived threat.
It also helps control your blood sugar levels, reduces

inflammation, assists with memory formation and regulates
metabolism.
When stress levels are consistently elevated for whatever

reasons (work, family, money issues, over-training) cortisol
can mobilise triglycerides from storage and relocate them
to visceral fat cells.
Visceral fat is the fat stored in the abdominal cavity and

around your vital organs. Too much visceral fat leads to an
increase risk of health issues such as inflammation in the
gut and type two diabetes. The good news is a healthy
lifestyle can reduce visceral fat.
PA G E 2 0
It is important to note that stress alone does not cause an
increase in an individuals body fat percentage, through it
can cause the body to retain water. An increase in body
fat percentage is due to a surplus of calories caused by
over-eating and minimal physical activity.
Chronic stress can also impact our hunger hormones,

ghrelin and leptin, which are responsible for satiety and
appetite. This is not ideal for people trying to diet.
Chronic stress can also deplete neurotransmitters such

as serotonin. Serotonin is known as the happy chemical in
the body and is also responsible for helping with
melatonin production (our sleep hormone). This makes it
easier to understand just how important the relationship
between stress and sleep actually is.
When exercising, you want cortisol high as it works with

other hormones to help mobilise fat in order to obtain
energy. Post training you want to reduce stress as this will
speed up the recovery process and help you efficiently
digest your post workout shake or meal.
PA G E 2 1
SLEEP
“Tired minds don’t

train well.
Sleep now, train later”
the effects of sleep
deprivation
At some point in our lives we have been effected by
sleep deprivation. Studies have shown a reduction in
sleep by 3 hours affected nutrient partitioning during
weight loss efforts. Weight loss was shown to come
from lean mass rather than fat mass.
Not only does sleep deprivation increase

catabolism, but it effects hormones that regulate
satiety (leptin) and appetite (ghrelin). A reduction in
sleep by 4 hours over two nights showed a decrease
in leptin and increase in ghrelin. This may explain that
when we don’t get enough sleep, we can get hangry.
Sleep deprivation also increases insulin resistance,

making the correlation between sleep deprivation
and obesity become clearer. A reduction in sleep by
as little as 2 hours a day over a week long period can
induce a state of insulin resistance. A reduction of
4 hours or more is able to induce insulin resistance
after a single night.
As mentioned previously cortisol is directly

effected by sleep deprivation. Cortisol like all
hormones follows a pattern: we want it high in the
morning and low at night. Sleep deprivation disrupts
this pattern, reducing morning cortisol and increasing
a persons daily exposure.
PA G E 2 3
in a nutshell...
If you do not get enough

sleep your cortisol will
increase over the day,
subsequently affecting
your hunger hormones by
increasing your appetite
and reducing satiety.
Insulin resistance and

visceral fat may also
increase.
So make sure you get a

good nights sleep!
PA G E 2 4
sleeping tips and tricks
• Aim to sleep for 7-9 hours a night.
• Have a shower or epsom salt bath before bed.
• Do some light static stretching. Stretching helps the body

relax, reducing heart rate and placing the body into a
parasympathetic state.
• Have a bowl of protein oats 30-60 minutes before bed.

Carbohydrates help increase serotonin production which is
the precursor to melatonin (sleep hormone).
• Turn all electronic devices to night mode as blue-light

decreases our body’s natural melatonin.
• Meditate. Use Headspace or calm app for guidance.
• Gratitude log. Write 3 things down each night you are

grateful for.
• Keep a journal. Writing down your thoughts is a powerful

tool. You will be surprised how healing it can be.
• Make sure your room is dark and at a cool temperature.
• Sleep naked.
• Supplement melatonin 0.5mg-5mg, 30 minutes before bed.
• Supplement magnesium glycinate. This magnesium is bound

to the amino acid glycine which has a calming
effect on the mind and body. It also has higher bioavailability
than other magnesium supplements.
PA G E 2 5
nutrition
PA G E 2 6
cA LORIES
Definition: A calorie is a unit of energy used in the body to

produce heat.
Whether its Keto, Low carb, Jenny Craig, Lite and Easy,
Atkins diet, IIFYM, or Intermittent fasting, they all work in
their own way because they all do the same thing……put you
in a calorie deficit.
A calorie deficit is a state in which you burn more calories

than you consume. For example, if you burn 2,500 calories
per day but only eat 2,000, you have created a deficit of 500
calories per day.
A calorie surplus is a state in which you consume more

calories than you burn.
When we are looking to lose body fat we must understand

that calories are king. Yes, choosing foods from clean
sources is important, though as long as calories are
accounted for, you can still achieve your goals without
sacrificing the foods you enjoy.
PA G E 2 7
MACRONUTRIENTS
Macronutrients are derived from our food and supply the

body with large quantities of nutrients.
Macronutrients also provide energy and assist with the

vital functions in the body.
Furthermore, it is important to understand the different

components of our food and why we need variety in our
diets.
Macronutrients can be divided into three main groups:

Proteins, Carbohydrates and Fats.
Each of these macronutrients have different caloric values

and are as follows:
Protein: 1g = 4 calories
Carbohydrates: 1g = 4 calories
Fats: 1g = 9 calories
protein
Proteins are broken down into amino acids.
They are the building blocks for our muscles which aid
in growth, repair and development.
Apart from water, proteins are the most abundant kind

of molecules in the body and are essential for
hormones, immune response, cellular repair and
crucial to living.
protein sources
chicken whey protein
beef cottage cheese
pork yoghurt
turkey dairy
salmon eggs
fish tofu
lamb kangaroo
PA G E 2 9
during fat loss, protein
should be kept high for the
following reasons:
• It has a higher thermic effect than fats and carbs.

Digesting and processing protein takes
significantly more energy than carbohydrates
and fat.
• The body burns 20-30% more calories when

digesting protein. Example: 200g of protein = 800
calories. Which means between 160-240
calories will be burned through processing.
• Protein has a high satiety factor. If you choose

meals high in protein and fibre you will feel fuller
for longer and reduce the chance of overeating.
• Protein aids in muscle growth and repair.
PA G E 3 0
carbohydrates
Carbohydrates are the body’s primary source of
energy. Carbohydrates, such as starches and sugars,
are broken down and converted into glucose, which
supplies the body with immediate fuel when needed.
If the body is running low on fuel it will make glucose
by breaking down protein via a metabolic process
called Gluconeogensis. If you consume too much
(calorie surplus), the unused energy may end up being
stored as fat.
carb sources
bread pizza
grains cereal
white rice bananas
sweet potato quinoa
oats blueberries
brown rice white potato
pasta pears
PA G E 3 1
fats
Fats have a fundamental role in the body
and are vital for a range of different
functions.
Fats are responsible for making both male

and female hormones, regulating body
temperature, cushioning vital organs,
storing energy, immune function,
reproduction and are critical for brain
development and nerve function.
When it comes to nutrition, fats are easier

to over consume as they are the most
calorie dense macronutrient equaling 9
calories per gram. This means that extra
teaspoon of peanut butter and or handful of
almonds could mean the difference
between being in an energy deficit or not.
PA G E 3 2
four types of fats
cheese cashews
butter avocado
fatty meat
olive oil
SATURATED
FATS MONOUNSATURATED
cream FATS
full cream
milk
coconut oil almonds seeds
takeaway deep fried omega 3 brazil nuts

food food
POLYUNSATURATED
TRANS-FATS
FATS
cake
walnuts flaxseed oil
sweets
pastries fish oil omega 6
Saturated Fats Less than 10% of total energy intake is

advised.
Monosaturated Fats Helps reduce inflammation, reduce

heart disease and help regulate blood
pressure.
Trans-Fats Negatively affects cholesterol levels.

Commonly found in processed foods.
Polyunsaturated Fats These fats have both positive and neg-

ative effects depending on the ratio of
Omega 6 and 3 in your diet.
PA G E 3 3
MICRONUTRIENTS
Micronutrients are vitamins and

minerals derived from our diet.
They are essential for physiological
functions in the body including our
metabolism, heart beat and bone
density. Vitamins are crucial for
immune function, blood clotting
and energy production, while
minerals are important for growth
and many other metabolic
processes in the body.
PA G E 3 4
minerals
There are two groups of minerals.
Macrominerals: Calcium, Magnesium, Sodium,

Chloride, Potassium, Sulfur, Phosphorus.
They are vital for cell membrane structure,
enzyme reactions, electrolyte balance and
many regulatory roles.
Trace Minerals: Iron, Copper, Manganese,

Selenium, Fluoride, Iodine.
They are important in many metabolic
pathways and also for healthy
immune functions.
vitamins
Vitamins are divided into two groups:
Fat soluble: A,D,E and K and are stored in

the fat tissues and liver.
Water Soluble: Vitamins include Vitamin

B1, B2, B6, B12, C, Folic Acid, Niacin. They
are not generally stored and excess intake
is excreted though urine.
NUTRIENT TIMING
The importance of nutrient timing depends on the

individuals training age and goals. For the majority of you
reading this it does not matter when you eat, as long as your
calories and protein target are accounted for over each day,
week and month.
The “anabolic window” isn’t as important as we once thought

as muscle protein synthesis (the biological process that
helps repair and build new muscle tissue) is elevated up to
24 hours after resistance training. Personally, I still think it is a
good habit to consume a shake or post workout meal
within an hour of training, given that your heart rate has
dropped close to it’s resting rate. This will ensure the body is
in a parasympathetic state, meaning it will be able to digest
and assimilate the nutrients efficiently.
In my opinion, meal timing helps set up consistency and

compliance. If you are consistent with your rhythms (e.g.
sleeping, training and eating) results will be easier to achieve
and maintain.
PA G E 3 6
SUPPLEMENTS
In an ideal world everyone should get their nutrients from

their diet, but this is not always the case.
Taking certain supplements, such as a multivitamin, may

help ensure the body is receiving the nutrients it needs each
day. When dieting we can often lack certain vitamins and
mineral, and this may impact our overall health.
Too often I see clients waste their money on the wrong

supplements (such as BCAAs) instead of focusing on the
products that will not only improve their overall wellbeing,
but also their performance in the gym.
The supplements I recommend help optimise your sleep,

manage your stress, improve your performance and relieve
symptoms of PMS.
Consult with your physician before taking any supplements.
PA G E 3 7
my “go to” supplements
Men’s Multivitamin To ensure your body is receiving optimal
micronutrient intake.
Creatine is a molecule produced in the body

and the most researched supplement on the
Creatine market. Supplementing between 3-5g a day
Monohydrate has shown to improve muscle mass, strength,
energy and cognitive function to name a few.
Melatonin is a hormone that regulates the

Melatonin 0.5mg - sleep/wake cycle. Start low and increase if
5mg need be. Take 20-30 minutes before bed.
Magnesium Glycinate is bound to the amino

Magnesium acid glycine which has a calming effect on
Glycinate the body and can help relieve anxiety and
aids in recovery.
5 HTP is an amino acid which is converted to

serotonin in the brain and positively affects
mood and aids in sleep as serotonin is a
precursor to melatonin.
5 HTP
Start with 50-100mg taken up to three times
a day.
WARNING. Before taking this

supplement check with your doctor as it may
negatively interact with other medications.
PA G E 3 8
setting
calories
and
macros
When it comes to setting up your
calories and macros, try and find a
split that you can stay consistent
with long term. There is no point in
recommending you try a low carb
approach if 4 days into the program
you are dreaming of bread and
pasta. No one way is superior than
the other. The best diet is the one
you can adhere to.
PA G E 3 9
MAINTENA NCE CA LORIES
Maintenance calories are the amount of

calories required to neither lose nor gain body fat.
Our TDEE (Total Daily Energy Expenditure) helps us predict

how many calories we burn a over a 24 hour period.
TDEE is comprised of the following :

• BMR (Basal Metabolic Rate), which is the amount of calo-
ries we need at rest.
• EAT (Exercise Activity Thermogenesis) is the amount of
calories burned during planned
exercise.
• TEF (Thermic Effect of Food) is the amount of
energy burned when the body digests and
absorbs food.
• NEAT (Non Exercise Activity Thermogenesis) is
energy used during unplanned exercise such as walking or
fidgeting.
PA G E 4 0
CA LCULATING
MAINTENA NCE CA LORIES
To calculate your maintenance calories you can go on:
www.tdeecalculator.net or manually calculate using the Mifflin St.
Jeor Formular below.
The Mifflin St. Jeor Formular gives you your Basal Metabolic Rate
(BMR).
BMR Calculation for Men :

10 x weight (kg) + 6.25 x height (cm) – 5 x Age + 5
Once you have your BMR, you must times this by your Physical
Activity Level (PAL).
Your PAL takes into account your lifestyle and training. It ranges
between 1.2-2.0 depending on your training frequency and other
physical demands (such as your job).
CALCULATING BMR EXAMPLE

Name: John
Age: 28 years
Gender: Male
Weight: 90 kgs
Height: 180 cms tall
What will is John’s BMR rate?

BMR rate= 10 x 90 + 6.25 x 180 – 5 x 28 + 5
= 1890
PA G E 4 1
Use the following table to determine your
PAL multiplier:
Lifestyle & Training Multiplier
Desk job + low activity/ 1.2

sedentary
Desk job + moderate activity 1-3 1.4
days
Sedentary job + train hard for 1.6
3-5 days
Active Job + train hard 4-6 days 1.8
Very active job + train hard 2.0

everyday
Assuming John has a sedentary job and trains 3-5

days a week, the multiplier will be 1.6.
We then times his BMR of 11890x 1.6 = 3024
Therefore John’s estimated maintenance calories are

3024 calories.
Once you have set up your maintenance calories, you

can then determine how to apply these calories to
your macronutrient breakdown for each phase using
the meal guide. Be sure to re-calculate your
maintenance calories before commencing to the
next phase.
PA G E 4 2
calculating your macronutrients
Understanding how to calculate your macronutrient
breakdown is not an easy task for many people.
Below I have outlined an example.
Client: John
Weight: 90kgs Protein 1g = 4 calories
Maintenance calories: 3024
Carbs 1g = 4 calories
Phase 1 Deficit: 20%
Fat 1g = 9 calories
How to determine targets:
Protein 2.2g to 3 x Body weight kg
Fats 0.6 to 1g x Body weight kg
Carbs: make up the remainder
Now lets calculate.
Daily Calorie target: 3024 (maintenance calories) - 20%

(Deficit) = 2419.2 calories
We now break this down per macronutrient.

Protein target: 2.2 x 90 = 198g
Fat target: 0.7g x 90 = 63g
Carb target: ??
Note: Here John has chosen how much Protein and Fat
he wishes to consume based on what he prefers. You can
choose any value in the range provided, altering your
carbohydrate intake.
PA G E 4 3

To determine the carbohydrates we do the following

calculations:
Protein: 198g x 4 (calories) = 792 calories

Fats: 63 x 9 (calories) = 567 calories
Now add them together.

792 (Protein) + 567 (Fats) = 1359 calories
We now subtract the 1359 calories (Protein and Fats)

from the daily calorie target (2419.2 calories) to
determine the daily carbs.
2419.2 (calories) - 1359 (calories) = 1060.2 remaining

calories
Now divide this figure by 4 to convert it back to grams.

Carbohydrates = 1060.2 / 4 = 265.05g
Now you’ve got the carbohydrate value!
John’s daily Protein 198g

macronutrient
Fats 63g
breakdown for
phase 1 is: Carbs 265.05g
PA G E 4 4
CA LORIE & Macro
g uidelines
To help you calculate your macronutrient breakdown for
weeks 1-12, we have provided you with tables below. There
are 5 different phases, each getting progressively lower in
calories (apart from the scheduled diet break).
The nutrition phases are not to be confused with the training

programs as these guidelines are specifically for the initial 12
week ‘Achieve’ fat loss phase.
Phase 1 - Weeks 1-2

Deficit 20%
Protein 2.2g to 3g x BW kg
Carbohydrates make up the remainder
Fats 0.6 - 1g x BWkg
Phase 2 - Weeks 3-5

Deficit 25%
Fats 0.6 - 1g x BWkg
PA G E 4 5
Phase 3 - Weeks 6
Deficit maintenance
Protein 2.2 x BW kg
Fats 0.6 - 1g x BW kg
Phase 4 - Weeks 7-9

Deficit 30%
Phase 5 - Weeks 10-12

Deficit 35%
PA G E 4 6
DIET BREA KS
The goal of a diet break is simple. We are trying to reduce any

negative adaptations that occur with being in a calorie deficit.
The aim is to raise leptin levels and metabolic rate, while also
giving you a psychological break from dieting.
Training intensity still remains the same, but remember this

isn’t an excuse to eat whatever you like. Calories are typically
increased with carbohydrates as glucose has a direct impact
on leptin levels more so than fats and protein. However, if you
prefer more fats that is also fine.
There are no set rules when it comes to diet breaks. For

example, increase carbohydrates 3-4g x BW kg, keep protein
around 2g x BW kg and let fats make up the rest.
Have a play around and find what works for you. Plan out your
diet break in advanced else you may over eat and derail your
progress.
PA G E 4 7
FLEX IBLE DIETING
I am a big believer in flexible dieting as it teaches you a

valuable lesson on how to count calories. As tedious as it may
seem, it is a skill in which you can implement throughout your
entire life to ensure these results are not just for 12 weeks, but
for life.
Now there are few apps which help make this process a lot
easier. I personally recommend MyFitnessPal or Easy Diet
Diary for tracking apps,
I encourage you to track for the next 12-18 weeks while

following this challenge. In that time you will learn how
valuable this skill is and how to manipulate your calories to
suit your lifestyle. Be smart with your calorie counting and
reap the benefits.
Instead of focusing solely on your day to day calories, I want

you to shift your focus to your calorie intake over the entire
week. This opens up a whole new ball game and allows you to
manipulate your calories to your liking.
PA G E 4 8
how to calorie sacrifice
Below I have outlined how you can manipulate your
calories throughout the week to ensure your weekends
don’t disrupt your results.
Once you have determined your daily calories (eg

2000) you need to then times it by 7 (number of days
in the week). e.g. 2000 x 7 = 14000 calories.
Now you have 7 days to workout where 14,000 calories

are going to fit into. Keep your protein target the same
and adjust fats and carbs to your choosing.
Monday 1800
Tuesday 1800
Wednesday 1800
Thursday 1800
Friday 1800
Saturday 2500
Sunday 2500
PA G E 4 9
DIETING A FTER TH E
CHA LLENGE
12 weeks have now passed and you have achieved amazing
results. Now what do you do?
First, you must calculate your new predicted maintenance calories.
Next, you want to build your calories back up to maintenance to

reduce any of the negative side effects mentioned below . If you
are comfortable eating at your new predicted maintenance
calories, increase immediately and hold for a minimum of 4-6
weeks to as long as you see fit. Remember we don’t want to be in
a deficit forever. If you do not feel comfortable or have a
psychological issue with eating that much food, then reverse
dieting will help.
long term effects of dieting
decreased decreased decreased

leptin metabolic sex
levels rate drive
inefficient
insomnia anxiety
digestion
prolonged binge
stress recovery eating
PA G E 5 0
REVERSE DIETING
Reverse dieting is exactly as the name implies.

A diet in reverse.
It is a method used to gradually increase calories while

minimising the chance of regaining excess body fat. It also
aims to reverse any negative adaptations that may have
occurred from dieting.
Currently there is no scientific evidence on reverse dieting,

however, I have had great success helping a large number of
clients regain a healthy relationship with food while improving
their overall wellbeing.
It is important to note that reverse dieting is not necessary

after every diet. I only recommend clients reverse diet if they
have an issue with eating at their maintenance calories after
a period of dieting or if a client has an unhealthy relationship
with food and needs to gradually build up their calories.
PA G E 5 1
example: how to reverse diet
John needs to reverse diet after his challenge as he is
finding it difficult to eat the amount of food required at his
maintenance calories. John wishes to gradually increase
his calories week by week.
Initially, John will increase his calories 150-300 from his

35% calorie deficit. He will then set his protein target at
2.2g x BW kg and increase his calories 100-150 from carbs
and fats every 10-14 days (as long as scale weight doesn’t
fluctuate too much). Once he reaches his maintenance
calories, he will hold for 4-6 weeks before deciding
whether to drop, maintain or increase his calories.
John’s reverse dieting schedule
days calories proteins carbs fats
1-10 2000 270g 108.5g 54g
11-22 2150 270g 146g 54g
23-33 2300 270g 183.5g 54g
34-44 2450 270g 205.5g 60.8g
45-55 2600 270g 228g 67.5g
56-66 2850 270g 265.5g 78.6g
67- 3000 270g 288g 85.3g

indefinitely
PA G E 5 2
MEAL GUIDE
HOW TO USE TH E
MEA L GUIDE
This meal guide is a tool to help you structure your daily
calorie intake while teaching you the skills to dissect each meal
depending on your preferred macronutrient breakdown.
By no means do I expect you to stick to this guide word for

word. I want you to be able to recognise the components of the
recipes provided and alter them based off your calculations to
make them fit your macros, taste preferences, cooking skills
and budget.
I have provided a guided example on how to spread your

calories and macros throughout the day for each phase.
Again, this is just an example of how your week could look and
I understand it may not be suited for everyone. For example if
you prefer a higher carbohydrate adjust your macros
accordingly.
This is only one example of how to spread your calories on a

isocaloric diet! You have the flexibility to spread them
however you like. If you prefer to have your carbs later in the
day or around your training, then go for it! Be sensible,
prioritise your calorie intake and protein target.
ISOCALORIC DIET
A relatively even
distribution of calories
between proteins, fats
and carbohydrates in
each meal.
PA G E 5 4
TRAININ G & nUTRITION
PHASES
It is important not to confuse the meal guide phases with the
training program phases. Each phase of the training program is
for a period of 4 weeks, and each phase of the Nutrition Guide is
for a period of 2-3 weeks. The Nutrition Guide is for the 12 week
“Achieve” fat loss stage only, Refer to the table to ensure you are
following the correct phases week by week.
Weeks Training Nutrition Meal

Programs Guide
1 Phase 1 Nutrition Phase 1
PA G E 5 5
example: nutrition phase 1
In this phase the client is placed

into a 20% deficit at 2420 calories
for weeks 1-2.
Approximate Approximate
Meal Calorie Macronutrient
Breakdown Breakdown
54g Protein
MEAL 1 484 calories 12.6g Fats
38.6g Carbs
54g Protein
38.6g Carbs
54g Protein
38.6g Carbs
54g Protein
38.6g Carbs
54g Protein
38.6g Carbs
54g Protein
Total 2420 calories 12.6g Fats
38.6g Carbs
PA G E 5 6

for weeks 3-5.
Breakdown Breakdown
54g Protein
MEAL 1 453.6 calories 12.6g Fats
31g Carbs
54g Protein
31g Carbs
54g Protein
meal 3 453.6 calories 12.6g Fats
31g Carbs
54g Protein
31g Carbs
54g Protein
31g Carbs
270g Protein
Total 2268 calories 63g Fats
155g Carbs
PA G E 5 7
In this phase the client is in the maintenance phase. This phase

is only for one week (week 6). You will need to calculate your
maintenance calories manually or on www.tdeecalculator.net.
The example client’s maintenance calories are 3024.
Breakdown Breakdown
54g Protein
68.8g Carbs
54g Protein
68.8g Carbs
54g Protein
68.8g Carbs
54g Protein
68.8g Carbs
54g Protein
68.8g Carbs
270g Protein
344g Carbs
PA G E 5 8

for weeks 7-9.
Breakdown Breakdown
54g Protein
27.6g Carbs
54g Protein
27.6g Carbs
54g Protein
meal 3 423.4calories 10.8g Fats
27.6g Carbs
54g Protein
meal 4 423.4calories 10.8g Fats
27.6g Carbs
54g Protein
27.6g Carbs
270g Protein
138g Carbs
PA G E 5 9

into a 35% deficit at 1965.3
calories for weeks 10-12.
Breakdown Breakdown
46g Protein
27.2g Carbs
46g Protein
27.2g Carbs
46g Protein
27.2g Carbs
46g Protein
27.2g Carbs
46g Protein
27.2g Carbs
230g Protein
Total 1965.3 calories 54g Fats
136g Carbs
PA G E 6 0
In this phase the client is placed into a 30% Approximate Calorie Approximate
deficit at 2117 calories for weeks 7-9. Meal Breakdown Macronutrient
Breakdown
423.4 calories
• Banana Pancakes 54g Protein
meal 1 • Strawberry Smoothie 10.8g Fats
• Salmon Brekky 27.6g Carbs
• Protein Oats
423.4 calories
• Breakfast Muffins 54g Protein
meal 2 • Messy Mexican Fijata 10.8g Fats
27.6g Carbs
• 3 x 95g Tuna and 1 cup rice +
piece of fruit
423.4 calories
54g Protein
• San Choy Bau
meal 3 • Teriyaki Salmon Bowl 10.8g Fats
27.6g Carbs
• 200g chicken + 1 cup rice +
75g steam vegges
guide
423.4 calories
• Mediterranean Vegge Wrap
mealguide
54g Protein
meal 4 • Burrito Bowl
• Protein shake with satchel 10.8g Fats
of uncle toby’s quick oats + 27.6g Carbs
handful nuts
example meal
423.4 calories
• Barramundi & Couscous
54g Protein
meal 5 • Spaghetti Bolognese
example:
• Satay Noodle Stir Fry 10.8g Fats

• 200g lean meat + 150g 27.6g Carbs
sweet potato
270g Protein
Total 2117 calories
54g Fats
138g Carbs
macron utrients > food
Understanding how to translate the macronutrient values into

foods will allow you to successfully manipulate any recipe to
your needs.
I have provided examples as to what a serve of Proteins, Fats

and Carbohydrates should roughly look like.
Please note that these measurements are just estimates and

that each brand may have a different macronutrient value, so
it is important to check the nutrition label on the packaging
and calculate it to fit your macros.
PA G E 6 2
Protein
One serve (35g) of cooked protein is approximately the
size of your palm.
• 150g cooked lean meats.

- turkey
- chicken breast
- kangaroo
- white fish
These will vary based off the protein source itself,
make sure you track accordingly.
• 1 cup Natural Greek yogurt

• ½ cup cooked legumes (think chickpeas, lentils,
kidney beans)
PA G E 6 3
Fats
One serve (15g) of cooked fat (think healthy fats such as
Avocado, Olive oil, Nuts and seeds) is approximately the
size of 1-2 thumbs.
• 1 tbsp natural nut butter

• 1 slice of cheese
• 100g ricotta cheese
• 1 cup cottage cheese
• 40g (2 tbsp) cream cheese
• Nut bar (E.g. Carmen’s protein nut bar)
• 1 tbsp avocado
Healthy handful of nuts

• 20 almonds
• 15 cashews
• 20 hazelnuts
• 15 macadamias
• 15 pecans
• 2 tablespoons of pine nuts
• 30 pistachio kernels
• 9 walnut kernels
PA G E 6 4
Carbs
One serve (15g) of carbs (think wholegrains like pasta,
bread, rice, grains) is approximately the size of your closed
fist - excluding the thumbs (think thumbs up).
• 1 slice of bread (white, wholemeal, gluten free)

• 1/2 cup cooked pasta
• 1/3 cup cooked basmati rice
• 1/2 cup cooked quinoa or brown rice
• 3 hard taco shells
• 2 small soft shell tacos (check nutrition label)
• 1/2 medium banana (60-75g)
• 1 piece of medium fruit
• 1 cup of milk
• 1/2 cup cooked (sweet) potato
• 1/3 cup of corn/peas
Recipes
PA G E 6 6
banana pancakes
breakfast #1
Approx. calories & macros in recipe:
305 cals (15P/ 13F/29C)
ingredients instructions
• 1 small-medium (ripe) 1. Mash banana with a fork in a
banana mixing bowl and mix in 1 tbsp of
• 2 large eggs almond meal & ½ tsp baking
• 1 tbsp almond meal powder.
• 1/2 tsp baking powder 2. Add in 2 whisked eggs
• 30mls sugar free maple 3. Optional: add a pinch of
syrup cinnamon and vanilla for natural
sweeteners.
(Optional: add a scoop 4. Pan fry on a non-stick pan at a
protein powder for higher medium heat until golden brown
protein macro) on both sides.
5. Serve with 30ml sugar free
(Optional: dash of maple syrup & 1/2 cup mixed
vanilla & 1/4 tsp berries (fresh or frozen &
cinnamon) defrosted).
PA G E 6 7
berry smoothie
breakfast #2
Approx. calories & macros in recipe:
405 cals (30P/ 15F/ 35C)
• 1 cup strawberries 1. Combine all ingredients in a
• 170g vanilla yopro/ blender and mix until smooth.
chobani yogurt (protein
source)
• 1 cup of light milk
• 10 g cashews
• 1/2 cup ice
• 1 tsp chia seeds
• Optional: dash of vanilla
PA G E 6 8
salmon brekky
breakfast #3
Approx. calorie & macros in recipe
410 cals (32 P / 19F / 28C)
• 2 slices of wholegrain 1. Lightly toast bread.
toast 2. Prepare eggs your way (poached,
• 2 eggs (your way) fried, boiled, scrambled, ect).
• 1 slice smoked salmon 3. Spread ricotta or avocado on
• 30g light ricotta or toast
avocado 4. Layer toast with spinach,
• 4 sliced tomatoes tomatoes, smoked salmon and
• 1 cup of baby eggs.
spinach
PA G E 6 9
breakfast muffins
breakfast #4
Approx. calorie & macros in recipe:
415 cals (35P /14F /31C)
• 1 English muffin, toasted 1. Toast English muffin.
(wholemeal preferred) 2. Prepare bacon & eggs your
• 2 eggs way (use a non-stick fry pan
• 2 rashers of short cut bacon and no extra oil).
• 1 cup rocket 3. Layer muffin with rocket,
• 1 tbsp reduced salt & sugar bacon, eggs, sauce and the
tomato or BBQ sauce top piece of muffin to serve.
PA G E 7 0
messy mexican fAjIta
lunch #1
(Recipe serves 3)
1 serve: 430 cals (46P/10F/40C)
instructions
1. Bring a medium pot to boil and
cook rice (alternatively, use rice
ingredients cups).
• 500g cooked chicken 2. Heat a pan to medium-max
breast – cut into strips heat and dress pan with 1/2 tbsp
• 1 onion - diced of olive oil.
• 2 tsp garlic - crushed 3. Once the pan is heated, add
• 2 red capsicums - sliced onion, garlic, capsicum &
• 500g mushrooms - diced mushrooms. Cook until golden
• 4 cups baby spinach brown.
• 2 cups cooked rice 4. Add Fajita spices to the veggies
(equates to 1 cup dry 5. Push the veggies to the outside
uncooked rice) basmati or of the pan and add the chicken
brown is preferred. strips.
• Mexican Fajita spices 6. Serve on a bed of rice with
• 1 Avocado (1/4 per serve) baby spinach.
PA G E 7 1
salmon bowl
lunch #2
(Recipe serves 4)
1 serve =480 cals (35P/20F/40C) instructions
1. Bring a medium pot to the boil
and cook rice ( alternatively, use
rice cups).
2. Heat a pan to medium-max heat
ingredients and dress pan with 1/2 tbsp of
• 4 salmon fillets olive oil.
(approx. 500g) 3. Once the pan is heated, add
• 3 cups cooked basmati rice salmon fillet with skin facing
(equates to 1 & 1/2 down first.
uncooked cups of rice) 4. Add 1 tbsp teriyaki marinade
• 4 cups bok choy/pak choy 5. In another pan, sauté the bok
• 2 tbsp teriyaki choy with 1/2 tbsp of sesame
marinade/sauce seed oil & 1 tbsp teriyaki
• 2 tbsp kewpei marinade.
mayonnaise 6. Serve salmon fillet on a bed of
• 1 tsp wasabi paste rice and sautéed greens, dress
(optional) with mayo on the side and
• 1/2 tbsp sesame seed oil wasabi optional.
PA G E 7 2
san choy bau
lunch #3
(Recipe serves 3)
1 serve =430 cals (35 P/16 F/35 C)
• 500g lean (pork) mince 1. On medium heat, pan fry the
• 1 tbsp oyster sauce pork mince, spring onion and
• 1 tbsp teriyaki sauce diced ginger.
• 1 tsp diced ginger 2. Add all sauces (teriyaki &
• 1 tin of sliced water oyster).
chestnuts 3. Add slaw.
• 1 bunch of spring onions 4. Add water chestnuts.
• 2 cups shredded purple/ 5. Add vermicelli noodles.
green cabbage or slaw mix 6. Serve in iceberg lettuce cups.
• 2 cups bean sprouts
• 1 cup cooked vermicelli
noodles
• Ice berg lettuce cups to
serve
PA G E 7 3
medetteranian wrap
lunch #4
440 cals (22 P/ 24 F/ 32C)
• 1 wrap (wholemeal 1. Preheat oven to 180’C.
lower carb wrap) or 2 2. Line a baking tray with baking
wholemeal slices of paper.
bread 3. Slice eggplant, capsicum and
• 50g roasted egg plant zucchini in long slices to fit wrap
• 30g roasted capsicum & place on baking tray, season
• 30g roasted zucchini with pepper and salt (optional:
• 50g grilled halloumi 2 sprays of olive oil spray).
• 1-2 cups of rocket 4. Grill halloumi on a medium
• 2 tbsp hummus heated pan (be careful not to
grill halloumi too long as it may
become ‘squeaky’).
5. To assemble wrap, spread
hummus, add rocket, layer roast
vegetables and top with
halloumi.
PA G E 7 4
barramundi & couscous
DINNER #1
Approx. calorie & macros:
540 cals (60P/ 15 F/ 8C)
instructions
ingredients 1. Preheat oven to 180’C.
• Barramundi fillet (250g 2. Line a baking tray with baking paper.
raw) 3. Pat the barramundi fillet dry with paper
• 1/2 bunch of Broccolini towel.
4. Press one side of the barramundi fillet
(approx. 100g)
into the dukkah and place on a baking
• 1 medium Zucchini
tray with the dukkah side facing upward.
(approx. 50g)
5. Place in the oven until fish is cooked all
• 1/2 bunch Asparagus
the way through and the dukkah has
(approx. 50g)
become crunchy.
• Dukkah (for fish crumb)
6. Sauté greens in a non-stick pan with ½
(Lemon & herb – ‘Table of
tbsp olive oil.
Plenty’)
7. Dress greens lemon juice and an
• ½ cup uncooked Pearl
additional ½ tbsp of olive oil.
couscous (equates to 1 8. Prepare pearl couscous (in salt- reduced
cup cooked couscous) chicken stock for extra flavour).
• 1 tbsp Garlic infused 9. Serve the fish fillet on a bed of pearl
Olive oil couscous and sautéd greens with fresh
• Lemon wedge lemon.
PA G E 7 5
SPAGHETTI BOLOGNESE
DINNER #2
(Recipe serves 3)
1 serve = 540 cals (60P/ 15 F /38C)
• 500g extra lean beef mince 1. Bring a medium pot of water to
• 1 jar passata (700ml) boil and add pasta. Cook until al
• 1 tbsp tomato paste dente (approximately 8-12 mins).
• onion 2. In a large pan on medium heat,
• 1 tsp crushed garlic sauté the olive oil, onion & garlic
until golden brown.
• 1 tsp Italian herbs
3. Add mince meat and pan fry until
• 1 medium zucchini (grated)
brown.
• 2 medium carrots (grated)
4. Add grated zucchini and carrots
• 3 cups cooked pasta of choice
with Italian herbs and passata.
(vetta or pulse Allow to simmer until thickened.
pasta has higher fibre & 5. Serve the sauce on a bed of
protein) (approx. 1& 1/2 cups pasta, and top with grated
uncooked, dry) mozzarella and fresh basil
• ¼ cup chopped fresh basil (optional).
• ½ tbsp. olive oil
• 3 tbsp mozzarella to top
PA G E 7 6
SATAY NooDLE STIRFRY
dinner #3
(Recipe serves 3)
1 serve = 490 cals (53P/ 15 F/ 33 C)
instructions
1. Prepare sauce: add ginger,
ingredients garlic, natural peanut butter, soy
• 500g lean protein (use hard sauce, water & sweet chilli into a
tofu for vegetarian option) mixing bowl.
• 200g Wholegrain (ready to 2. Marinate diced protein of choice
wok noodles) in satay sauce for at least 10min
• 1 bunch broccoli florets in the fridge.
• baby corn (as desired) 3. In a large sized pan, cook the
• shitake mushrooms protein in the sesame oil.
• 1 tsp ginger 4. Push the protein to the side once
• 1 tsp garlic the outside is cooked and add
• 1/2 tbsp sesame seed oil vegetables into the the middle
• 2 tbsp natural peanut of the pan.
butter 5. Allow to simmer until vegetables
• 1 tbsp soy sauce are ready and protein is cooked
• 1 tbsp water through.
• 1 tbsp sweet chilli 6. Add in noodles to the pan and
• 1 crushed peanuts to serve divide into 3 dishes.
PA G E 7 7
burrito bowl
dinner #4
Approx. calorie & macros :
(Recipe serves 4)
1 serve: 470 cals (35P/ 15F/ 40C)
• 500g Extra lean beef mince 1. Bring a medium pot to boil and cook
• 1 cup of black beans/3 bean rice (alternatively use rice cups).
mix 2. Heat a pan to medium-max heat
• 2 cups of brown rice & and dress pan with 1/2 tbsp of olive
quinoa (equates to 1 cup oil.
uncooked quinoa) 3. Once the pan is heated, add
• 1 onion – diced onion, garlic, beef mince & beans
• 1tsp garlic - crushed 4. Add cumin, coriander, chilli to the
• 1 large avocado pan, allow to simmer.
• 4 large diced tomatoes 5. Serve burrito mix on a bed of
• 4 cups Lettuce of choice lettuce, add tomatoes, avocado and
• cumin, dried coriander, lime to taste. Add salt & pepper to
chilli, fresh coriander taste.
(optional), lime
PA G E 7 8
savory muffins
snack #1
(Recipe makes 12 muffins)
instructions
1 serve (1 muffin): 1. Preheat oven to 180’C.
165 cals (10P/ 6F/19C) 2. Pan fry diced bacon in a non-stick pan
until crispy and set aside.
3. In a large mixing bowl, combine self
raising flour, polenta & 1 tbsp pepitas.
ingredients 4. In a separate bowl mix all other
• 1 cup self-raising flour ingredients: spinach, grated pumpkin,
• 1/3 cup polenta cottage cheese, ricotta, two whisked
• 150g grated pumpkin eggs.
• 6 short cut slices of 5. Combine both mixtures and the bacon
bacon by simply folding together with a large
• 2 eggs ladle. Do not over mix or your muffins
• 100g cottage cheese will be dry and tough.
• 50g ricotta 6. Line a muffin tray with muffin holders
• 50ml olive oil and equally divide mix.
• tbsp pepitas 7. Top with crumbled feta and the
• 2 cups spinach remaining pepitas.
• salt & pepper 8. Bake for approximately. 30-40min or
• 2 tbsp crumbed feta until golden brown and crispy.
PA G E 7 9
thai chicken bites
snack #2
Recipe makes approx. 15 meatballs
1 serve (3 meatballs): 210 cals (21P/ 9F/ 9C)
1 meatball = 70cals (7P/ 3F/ 3C)
• 500g chicken mince 1. Combine all ingredients in a mixing
• 1 tbsp oyster sauce bowl.
• 2 tbsp sweet chilli 2. Roll into small round bite size balls
• 1/4 cup chopped and place in the oven on baking
coriander paper or fry in the pan until golden
• 1/2 cup bread crumbs brown.
• 1 egg 3. Serve with 1 tbsp of sweet chilli
• 1 grated zucchini sauce (low sugar).
• 2 tsp sweet chilli sauce (for
dipping)
PA G E 8 0
blueberry muffins
snack #3
(Recipe makes 12 muffins)
1 serve (1 muffin) = 230 cals (10P/ 14F/ 16C)
• 2 cups self raising flour 1. Preheat oven to 200’c.
• 1/2 cup almond meal 2. Combine all wet ingredients
• 2 scoop vanilla protein powder (olive oil, yogurt, cottage cheese,
• 1/4 tsp bicarb soda vanilla extract, milk) in a mixing
• 1/4 cup brown sugar bowl.
• 1 tbsp stevia (optional if you 3. In a separate mixing bowl combine
prefer sweeter) all dry ingredients (flour, almond
• 1 egg meal, bicarb, sugar, cinnamon).
• 2/3 cup olive oil 4. Combine wet and dry ingredients
• 1/2 cup Greek yogurt by folding, ensuring there is minimal
(yopro/chobani also fine) mixing.
• 1/2 cup cottage cheese 5. Fold blueberries into the mixture
• 1 tsp vanilla extract and place into lined muffin tray and
• 1/2 tsp cinnamon bake for 20-25mins.
• 1 & 1/2 cup blueberries 6. Once golden brown, allow to cool
• Add 1/4 cup of milk of choice if on a drying rack out of the muffin
batch is too thick tray.
PA G E 8 1
TRAINING
PA G E 8 2
training progra m
The training program consists if 5

different phases, 4 phases lasting four
weeks and a transition phase lasting 1-2
weeks.
Each program gets progressively

harder as the volume and intensity
increases.
The initial 12 weeks is aimed at fat loss

(achieve) then there is transition phase
of 1-2 weeks (maintain). This allows for
physical and mental rejuvenation before
starting phase 1 of the strength program
(build).
PA G E 8 3
cardiovascular
training
The term “Cardio” simply refers to

activity thats increases your heart rate. Just
as weight training makes your muscles
stronger, cardiovascular training improves
the strength of your heart. When you have a
strong heart the body doesn’t have to work
so hard to pump blood through the
circulatory system. Cardiovascular training
also improves lung capacity, reduces the
risk of heart attack, high blood pressure,
diabetes and can have a positive impact on
mental health.
NEAT / STEPS - Non Exercise Activity

Thermogenesis is non planned exercise.
e.g. walking or fidgeting
LISS - Low Intensity Steady State.

e.g. Elliptical, treadmill or walk outdoors
HIIT - High Intensity Interval Training

Equipment
e.g. Rower, assault bike, elliptical, treadmill,
outdoor sprints. Just be consistent with the
option you choose.
PA G E 8 4
understanding
tempo
Tempo is the speed in which an exercise is
performed. Tempo helps ensure your exercises
are controlled and that the correct muscles are
being activated.
I have broken down what @3010 means in the

following example:
is the eccentric portion of the exercise. Eg the

3 lowering part of a bench press. 3 seconds to lower
the weight to the chest
is the bottom of the movement. 3 seconds to

0 lower the weight to the chest 0 second pause at
the bottom.
is the time take on the Concentric portion of the

1 lift. Eg pushing the weight from the chest to the
starting point
is the top of the movement. 0 second pause at the

0 top.
PA G E 8 5
what does A1 & A2 mean?
If exercises are grouped within the same

letter it means you perform them back to
back.
If it is A1) & A2) they are performed together

as a superset.
If its C1), C2) & C3) that means you perform

three exercises back to back.
This is called a triset.
If the program says the following

A1) Barbell back squats 3x6 @3010 Rest 30s
A2) Leg extensions 3x15 @2010 Rest 120s
Complete 3 sets then move onto the B

series and so on.
PA G E 8 6
eighteen
WEEK
CHALLENGE
ch a llenge overview
Phase 1 Phase 2
Week 1-4 Weeks 5-8
Superset Trisets
Steps: 8,000 – 10,000 Steps: 10,000 - 12,000
LISS Cardio: 30-45 mins LISS Cardio: 50-65 mins
Phase 3
Weeks 9-12
Giant Sets
Steps: 12,000 - 14,000
HIIT + LISS Cardio: 45-60
mins
Phase 4 Phase 5
Weeks 13-14 Weeks 15-18
Transition Antagonist Superset
Steps: 6,000 - 8,000 Steps: 8,000-10,000
Cardio: Minimal LISS Cardio: 35mins
phase #1
WEEKS 1, 2, 3 & 4
SUPERSETS
CARDIO TRAINING: LISS 30-45mins
STEPS: 8,000 – 10,000
AB routine 2-3 times a week
schedule
W1 W2 W3 W4
workout workout workout workout
Monday 1 1 1 1
Tuesday 2 2 2 2
cardio cardio cardio cardio
Wednesday 30mins 35mins 40mins 45mins
Thursday 1 1 1 1
Friday 2 2 2 2
steps steps steps steps
Saturday
Sunday
PHASE 1: Abdominal workout
A1
LEG RAISES
3 sets x 10 reps
Rest 10 seconds
A2
KNEE TUCKS
3 sets x 10 reps
Rest 10 seconds
A3
SIDE PLANK HIP RAISES
3 sets x 10 reps each side
ACHIEVE. W1, W2, W3, W4
Rest 10 seconds
A4
RUSSIAN TWISTS
Rest 10 seconds
Note: Aim to complete this ab routine

2-3 times a week
PHASE 1: Workout 1

A1
BARBELL BACK SQUAT
3 sets x 6 reps @4010
Rest 30 seconds
A2
BULGARIAN SPLIT SQUAT
Rest 60 seconds
B1
DUMBBELL ONE ARM ROW or SEATED ROW
Rest 30 seconds
B2
CLOSE GRIP LAT PULL DOWN
Rest 60 seconds
C1
BARBELL ROW
Rest 30 seconds
C2
SEATED ROPE FACE PULLS
Rest 60 seconds

D1
ZOTTMAN CURLS
Rest 30 seconds
D2
BARBELL CURLS
Rest 60 seconds
PHASE 1: Workout 2

A1
BARBELL ROMANIAN DEADLIFTS
Rest 30 seconds
A2
SEATED or LYING LEG CURLS
Rest 60 seconds
B1
45 DEGREE INCLINE DUMBBELL BENCH PRESS
PRONATED GRIP
Rest 30 seconds
B2
FLAT BENCH DB FLYES
Rest 60 seconds
C1
SEATED DUMBBELL ARNOLD PRESS
Rest 30 seconds
C2
SEATED DUMBBELL LATERAL RAISES
Rest 60 seconds

D1
CLOSE GRIP BENCH PRESS
Rest 30 seconds
D2
TRICEP ROPE EXTENSIONS
Rest 60 seconds

phase #2
WEEKS 5, 6, 7 & 8
TRISETS
CARDIO TRAINING: 1 x LISS 50-60mins
STEPS: 10,000 – 12,000
Increase weight every session
schedule
W1 W2 W3 W4
upper upper upper upper
Monday push push push push
Tuesday pull pull pull pull
legs legs legs legs
Wednesday
Thursday push push push push
Friday pull pull pull pull
legs or legs or legs or legs or
Saturday steps steps steps steps
Sunday
A1
LEG RAISES
3 sets x 15 reps
Rest 10 seconds
A2
KNEE TUCKS
3 sets x 15 reps
Rest 10 seconds
A3
REVERSE CRUNCHES
3 sets x 15 reps
Rest 10 seconds
A4
RUSSIAN TWISTS
Rest 10 seconds
Note: Aim to complete this ab routine

2-3 times a week.
PHASE 2: UPPER PUSH

A1
45 DEGREE DUMBBELL BENCH PRESS
NEUTRAL GRIP
4 sets x 6-8 reps @3010
Rest 10 seconds
A2
15 DEGREE DUMBBELL BENCH PRESS
PRONATED GRIP
4 sets x 8-10 reps @3010
Rest 10 seconds
A3
FLAT DUMBBELL FLYES
4 sets x 12 - 15 reps @3010
Rest 120 seconds
B1
ARNOLD PRESS
4 sets x 10-12 reps @3010
Rest 10 seconds
B2
DUMBBELL LATERAL RAISES
4 sets x 8-10 reps @3010

Rest 10 seconds
B3
BENT OVER REAR DELT FLYES
4 sets x 12-15 reps @3010
Rest 120 seconds

C1
CLOSE GRIP BB BENCH PRESS
2 sets x 8-10 reps @2010
Rest 10 seconds

C2
TRICEP ROPE EXTENSIONS
2 sets x 12-15 reps @3010
Rest 120 seconds
PHASE 2: UPPER PULL

A1
CHIN UPS
4 sets x 6-8 reps @3010
Rest 10 seconds
A2
DUMBBELL ONE ARM ROW
4 sets x 8-10 reps @3010
Rest 10 seconds
A3
CLOSE GRIP SEATED ROW
4 sets x 12 - 15 reps @3010
Rest 120 seconds
B1
SEATED ROPE FACE PULLS
2 sets x 10-12 reps @3010
Rest 10 seconds
B2
BARBELL UPRIGHT ROWS
2 sets x 8-10 reps @3010
Rest 10 seconds
C1
ZOTTMAN CURLS
4 sets x 6-8 reps @3010
Rest 120 seconds

C2
DUMBBELL HAMMER CURLS
4 sets x 8-10 reps @3010
Rest 10 seconds

C3
BARBELL CURLS
4 sets x 12-15 reps @3010
Rest 120 seconds
PHASE 2: LEGS

A1
BULGARIAN SPLIT SQUAT
4 sets x 6-8 reps @3010
Rest 10 seconds
A2
LEG PRESS DUCK FEET
4 sets x 8-10 reps @3010
Rest 10 seconds
A3
LEG PRESS NORMAL FEET
4 sets x 12 - 15 reps @3010
Rest 120 seconds
B1
LEG CURLS TOES UP
4 sets x 10-12 reps @3010
Rest 10 seconds
B2
4 sets x 8-10 reps @3010
Rest 10 seconds
B3
LEG CURLS TOES DOWN
4 sets x 6-8 reps @3010
Rest 120 seconds

C1
SEATED CALF RAISES
Rest 10 seconds

C2
45 DEGREE BACK EXTENSIONS
Rest 120 seconds
phase #3
WEEKS 9, 10, 11 & 12
GIANT SETS/ TOTAL BODY
CARDIO TRAINING: HIIT + LISS 45-60mins
STEPS: 12,000 – 14,000
schedule
W1 W2 W3 W4
Monday 1 1 1 1
Tuesday 2 2 2 2
HIIT + HIIT + HIIT + HIIT +
Wednesday LISS LISS LISS LISS
Thursday 1 1 1 1
Friday 2 2 2 2
HIIT + LISS HIIT + LISS HIIT + LISS HIIT + LISS
Saturday /steps /steps /steps /steps
Sunday
HITT + LISS Schedule
HIIT LISS
30s work/ 35 mins

Week 1 180s rest 60-70%
x 6 rounds Max heart
rate
30s work/ 40 mins
Week 2 180s rest 60-70%
rate
30s work/ 45 mins
Week 3 150s rest 60-70%
rate
30s work/ 50 mins
Week 4 150s rest 60-70%
rate
A1
DECLINE LEG RAISES
3 sets x 20 reps
Rest 10 seconds
A2
KNEE TUCKS
3 sets x 20 reps
Rest 10 seconds
A3
AB ROLL OUTS
3 sets x 5-10 reps each side

Rest 10 seconds
A4
MOUNTAIN CLIMBERS
3 sets x 10 reps each leg
Rest 10 seconds
Note: Aim to complete this abdomen routine

2-3 times a week.
PHASE 3: Workout 1
A1
TRAP BAR DEADLIFTS or RACK PULLS (ABOVE KNEE)
5 sets x 4-6 reps @3010
Rest 10 seconds
A2
45 DEGREE INCLINE DB BENCH PRESS
PRONATED GRIP
5 sets x 6-8 reps @3010
Rest 10 seconds
A3
BULGARIAN SPLIT SQUATS
5 sets x 10-12 reps @3010
Rest 10 seconds
A4
SEATED DB SHOULDER PRESS NEUTRAL GRIP
5 sets x 12-15 reps @3010
Rest 120 seconds
B1
LEG PRESS (FEET SHOULDER WIDTH APART)
4 sets x 4-6 reps @3010

Rest 10 seconds
B2
DUMBBELL ONE ARM ROW NEUTRAL GRIP
4 sets x 6-8 reps @3010
Rest 10 seconds

B3
DUMBBELL ROMANIAN DEADLIFTS
4 sets x 10 - 12 reps @3010
Rest 10 seconds
B4
PUSH-UPS
4 sets x 12-15 reps @3010
Rest 120 seconds
PHASE 3: Workout 2
A1
DUMBBELL GOBLET SQUAT
5 sets x 4-6 reps @3010
Rest 10 seconds
A2
PRONATED GRIP
5 sets x 6-8 reps @3010
Rest 10 seconds
A3
ALTERNATING LUNGES
5 sets x 10-12 reps @3010
Rest 10 seconds
A4
30-45 DEGREE INCLINE PRONE DB ROWS
5 sets x 12-15 reps @3010
Rest 120 seconds
B1
STANDING DUMBBELL ARNOLD PRESS

4 sets x 4-6 reps @3010
Rest 10 seconds
B2
LYING OR SEATED LEG CURLS TOES UP
4 sets x 6-8 reps @3010
Rest 10 seconds

B3
DUMBBELL LATERAL RAISES
4 sets x 10-12 reps @3010
Rest 10 seconds
B4
CLOSE GRIP LAT PULLDOWNS
4 sets x 12-15 reps @3010
Rest 120 seconds
phase #4
WEEKS 13 & 14
TRANSITION/ FULL BODY
CARDIO TRAINING: Minimum
STEPS: 6,000 – 8,000
schedule
W1 W2 W3 W4
Monday 1 1 1 1
Tuesday 2 2 2 2
Wednesday
Thursday 1 1 1 1
Friday 2 2 2 2
Saturday
Sunday
PHASE 4: workout 1
A
FRONT FOOT ELEVATED SPLIT SQUATS
4 sets x 10 reps each leg @4010
Rest 60 seconds
B
NEUTRAL GRIP
Rest 60 seconds
C
STANDING DUMBBELL SHOULDER PRESS
NEUTRAL GRIP
Rest 60 seconds
W13 & W14
D
LEG PRESS or GOBLET SQUATS
Rest 60 seconds
M A I N TA I N .
E
ONE ARM ROWS NEUTRAL GRIP
3 sets x 10 reps each arm @3010
Rest 60 seconds
PHASE 4: workout 2

A
BARBELL BACK SQUATS
Rest 60 seconds
B
SEATED DUMBBELL ARNOLD PRESS
Rest 60 seconds
C
DUMBBELL ROMANIAN DEADLIFTS
Rest 60 seconds
D
W13 & W14
WIDE GRIP LAT PULLDOWNS or TRX ROWS

Rest 60 seconds
E
M A I N TA I N .
LATERAL RAISES
Rest 60 seconds
phase #5
WEEKS 15, 16, 17 & 18
ANTAGONIST SUPERSETS
CARDIO TRAINING: LISS Cardio 35 mins
STEPS: 8,000 – 10,000
schedule
W1 W2 W3 W4
Monday 1 1 1 1
Tuesday 2 2 2 2
cardio cardio cardio cardio
Wednesday 30mins 35mins 40mins 45mins
Thursday 3 3 3 3
Friday 4 4 4 4
Saturday
Sunday
PHASE 5: workout 1

A1
BARBELL BACK SQUATS
Rest 120 seconds
A2
LYING LEG CURLS
Rest 120 seconds
B1
BULGARIAN SPLIT SQUATS
Rest 90 seconds
W15, W16, W17, W18
B2
BARBELL GOOD MORNINGS
Rest 10 seconds
C
LEG EXTENSIONS
BUILD.
Rest 60 seconds
PHASE 5: workout 2

A1
BARBELL OVERHEAD PRESS
Rest 120 seconds
A2
CLOSE GRIP CHIN UPS
5 sets x 3-5 reps @4010
Rest 120 seconds
B1
ONE ARM ROWS
4 sets x 8 reps each arm @3010
Rest 90 seconds
W15, W16, W17, W18
B2
SEATED ARNOLD PRESS
Rest 90 seconds
C
CUBAN PRESS
BUILD.
Rest 60 seconds
PHASE 5: workout 3

A1
SUMO DEADLIFTS
Rest 120 seconds
A2
FRONT SQUATS
Rest 120 seconds
B1
BARBELL SPLIT SQUATS
Rest 90 seconds
W15, W16, W17, W18
B2
Rest 90 seconds
C
45 DEGREE BACK EXTENSIONS
BUILD.
Rest 60 seconds
PHASE 5: workout 4

A1
PRONATED GRIP
5 sets x 5 reps
Rest 120 seconds
A2
UNDERHAND GRIP CHIN UPS
Rest 120 seconds
B1
PRONATED GRIP
BUILD. W15, W16, W17, W18
Rest 90 seconds
B2
PUSH UPS
Rest 90 seconds
C
ZOTTMAN CURLS
Rest 60 seconds
summary I wrote this book because I am sick to death of
seeing people yo-yo diet their entire lives. With
so much bullshit in the industry it can be hard to
tell what’s real and what’s real stupid.
My goal is to teach you how to optimise your

health and achieve great results at the same
time.
“Give a man a fish, and you feed him for a day.

Teach a man to fish, and you feed him for a life-
time.”
This is exactly what this book is about!!

Teaching you life long skills such as dissecting
recipes, learning how to calculate your calories
and macros, flexible dieting, how to calorie
sacrifice and a whole lot more.
Make sure you remember to take photos as they

are the best form of measurement. Take photos
of the front, side and back of your body before
you start the challenge, as well as after each
training phase and at the end of the 18 weeks.
While following this challenge, make sure to

keep me updated with the following hashtag:
#ATRAIN18WKCH and remember to tag me!
PA G E 1 1 1
shoutouts PHOTOGRAPHY & GRAPHIC DESIGN
BLAQ LABEL STUDIO

@blaqlabelstudio blaqlabelstudio@gmail.com
NUTRITIONIST
JUNE NORTON
@nutritious.norton nutritiousnorton@gmail.com
June Norton is a qualified Nutritionist (Bachelor of
Nutrition Science) and Personal Trainer. June’s
education has enabled her to critically analyse nutrition
information and present it in a way that is easy to
understand and apply to our day to day lives.
June aims to prove that healthy eating does not need
to be boring! By combining her European background,
creative mind and knowledge in food chemistry, June
has supplied you with delicious recipes that are both
nutritious and easy to make.
Please contact June Norton for any one-on-one
nutrition plans and guidance,
PA G E 1 1 2
disclaimer All PDF downloads, eBooks, images and
online content are subject to
FITNESS AU.
copyright protection 2013©. Each The information contained in our

digital product and PDF download website, blog, guest blogs, e-mails,
purchased is licensed to a single user programs, services and/or products is for
only. Customers are prohibited to copy, educational and informational purposes
distribute, share and/or transfer the only, and is made available to you as
products the product/s (including links self-help tools for your own use. While we
and passwords) to any other third party or draw on our prior professional expertise
consumer, Infringement of these policies and background in many areas, you
and copyright protection laws may acknowledge that we are supporting you
apply if a person/s are found to be guilty in our roles exclusively as coaches only.
of sharing the purchased content. no part
of this eBook may in any form or by The information provided is based on
electronic, mechanical, photocopying, Adam Tracey’s personal experience,
recording, or any other means be studies and experience as a Personal
reproduced, stored in a retrieval system or Trainer. Every effort is made to ensure the
be broadcast, sold or transmitted without accuracy of published information on or
the prior permission of the publisher. through our website, blog, e-mails,
programs, services and products;
All content in this eBook has been however, the information may
written by A-TRAIN FITNESS AU, inadvertently contain inaccuracies or
ABN 70 680 941 150. A-TRAIN FITNESS typographical errors. Every effort has been
AU is not a licensed medical care made to present you with the most
provider and represents that it has no accurate, up-to-date information, but
expertise in diagnosing, examining, or because the nature of health and fitness
treating medical conditions of any kind, or research is constantly evolving, we cannot
in determining the effect of any specific be held responsible for the accuracy of
exercise on a medical condition. our content.
A-TRAIN FITNESS AU strongly Nutritionist Disclaimer: The main role of a

recommends that you consult with your nutritionist is to help people achieve
physician before beginning any exercise optimal health by providing evidence
program. You should be in good physical based information to improve the
condition and be able to participate in the wellbeing of individuals, communities
exercises. and the population through better food
and nutrition (NSA, 2019). The information
You should understand that when contained in the e-book is intended to be
participating in any exercise or general in nature. The dietary suggestions
exercise program, there is the made by our nutritionist are not intended
possibility of physical injury. If you as the diagnosis, cure or treatment for any
engage in this exercise or exercise disease or health problems. Always obtain
program, you agree that you do so at advice relevant to your personal situation
your own risk, are voluntarily participating from a healthcare professional before
in these activities, assume all risk of injury making significant diet or lifestyle
to yourself, and agree to release and changes. You, as the user, also recognise
discharge A-TRAIN FITNESS AU from any that the doctor is your primary point of
and all claims or causes of action, known contact for any medical conditions they
or unknown, arising out of A-TRAIN you may have.
PA G E 1 1 3
INSTAGRAM WEBSITE FACEBooK
@atrainfitnessau www.atrainfitnessau.com @atrainfitnessaus
PA G E 1 1 4

ATF - MENS 18 Week Challenge Ebook

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

ATF - MENS 18 Week Challenge Ebook

Загружено:

Авторское право:

Доступные форматы

ei ght een w e e k ch a ll e n g e

MACRONUTRIENTS > FOOD.............................. 62

I wanted to be the best and I

I have now built a brand with

Why 18 weeks and not 4, 6, 8, or 12? Well

Too often I see people work their butts off only

I will also discuss my 5 pillars to living a holistic

Yes this regime will be challenging at times but

Based on our own experiences we tend to develop certain

For example, if you believe “it’s hard for me to lose weight”

In order to change this negative mindset you will need to

Once you begin achieving these small goals, your

“Failure is an opportunity to grow”

They embrace learning and thrive on new experiences that

This mindset builds winners.

A weight loss journey is not linear, it has peaks and troughs

If you face a setback or you feel you could have done

It is important to remember the only person standing in your

It is easy to start a challenge, but it is harder to stay focused

Before you start this challenge ask yourself these questions

• Why do you want to do this challenge?

• Are you mentally ready to commit to a 18 week program? If

• What has stopped you from achieving your goals sooner?

• Have you got the support of your friends and family?

• Have you got any upcoming commitments that may disrupt

To achieve your goals you need to make health and fitness an

Every decision is a step towards achieving your goal, and

“A dream is just a goal without a plan”

…you get the picture.

The SMART principle is as follows:

S Specific - What is you goal? Be specific. eg you

M Measurable - You need to be able to measure

A Attainable - Your goal needs to be attainable. e.g.

R Realistic - Your goal must be realistic. Saying you

T Timely - Every goal needs a deadline.

Testosterone is the most important hormone for males as it’s

Testosterone production from the testes is regulated via the

Symptoms of low testosterone may include

• Low sex drive

• Increase in age: 1-2% a decrease a year

When it comes to naturally increasing testosterone levels,

Are there any supplements that will boost testosterone?

the autonomic Nervous

Sympathetic Nervous System (SNS)

Parasympathetic Nervous System (PNS)

What exactly does cortisol do?

It also helps control your blood sugar levels, reduces

When stress levels are consistently elevated for whatever

Visceral fat is the fat stored in the abdominal cavity and

Chronic stress can also impact our hunger hormones,

Chronic stress can also deplete neurotransmitters such

When exercising, you want cortisol high as it works with

“Tired minds don’t

Not only does sleep deprivation increase

Sleep deprivation also increases insulin resistance,

As mentioned previously cortisol is directly

If you do not get enough

Insulin resistance and

So make sure you get a

• Have a shower or epsom salt bath before bed.

• Do some light static stretching. Stretching helps the body

• Have a bowl of protein oats 30-60 minutes before bed.

• Turn all electronic devices to night mode as blue-light

MACRONUTRIENTS > FOOD.............................. 62