W WW . RNTF I TNE S S .C O .

U K

THIS IS AN EXTREME 25-DAY PROGRAM AIMED AT

KICK-STARTING YOUR VERY OWN TRANSFORMATION.
OR EVEN TO BE USED TO BURN OFF THOSE FINAL
FEW STUBBORN POUNDS OF BODY FAT!
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DIET
PROTOCOL

With calories and carbohydrates both being low

during this intense diet, we need to make muscle
preservation a top priority by ensuring we’re
consuming a sufficient amount of protein in the day.

Therefore, we’ll start with 1.25g/1.5g of protein per lb

of bodyweight for females/males respectively.

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 02

Next up is our dietary fat intake. To cover the EXAMPLE MEAL PLANS
essential bodily functions (absorption of fat
soluble vitamins, hormone & cholesterol
synthesis etc.), 0.25g per lb will suffice here.
Eating a combination of saturated, mono- FEMALE MALE
Meal 1: Meal 1:
unsaturated and poly-unsaturated fatty acids is
1 Whole Egg + 250ml 2 Whole Eggs +
important, and the diet template below shows Egg White 350ml Egg White
a mix of all three. Spinach Spinach

Finally, we’ll include 0.25g per lb in carbohydrate Meal 2: Meal 2:

150g Chicken Breast 225g Chicken Breast
too. Because of the strong anti-catabolic effects
15g Walnuts 20g Walnuts
of insulin, we’ll put all of this post workout. This Green Veg Green Veg
is through a small increase in Muscle Protein
Synthesis (MPS) and a decrease in protein Meal 3 (PWO): Meal 3 (PWO):
30g Whey Isolate 60g Whey Isolate
breakdown when carbohydrate is combined
50g Oats 75g Oats
with protein. A process known as ‘Glut-4
Translocation’ also occurs at this time, which in Meal 4: Meal 4:
150g 5% Fat Beef 225g 5% Fat Beef
layman’s means that we handle carbohydrates
Mince Mince
more efficiently. Green Salad + Green Salad +
Balsamic for Balsamic for
For a 130lb female / 175lb male, the flavouring flavouring
numbers could look like this:
Meal 5: Meal 5:
Females Males 150g White Fish 225g White Fish
Protein 160g 260g 1tsp Olive Oil 1tbsp Olive Oil
Green Veg Green Veg
Fat 30g 45g
Carbohydrate 30g 45g

F OLLOW T H E A B OV E S E T - UP F O R 10 D AY S ST R AI G HT

You’ll then do a small refeed by adding carbs into the last three meals of the day (Day 11). Go back onto
the above plan, and then refeed again 5 days later (Day 16). After this, resume normal dieting until the
last refeed 3 days later (Day 19).

The simplest way of doing this is to replicate the carbs from meal 3 at meals 4 & 5.

Perform two more days on the original diet before carb loading on days 22, 23 and 24.

For the carb load, we’ll repeat the same carb amounts – but in all 5 of the meals for that day. For
example, if our male’s daily carb intake was 45g, it would now become 225g. This will aid in ‘filling out’
the physique without spilling over and/or retaining extracellular water due to the carb load being very
moderate.

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03

TRAINING
PROTOCOL
HII T 1 : 2 0 s e co n ds FAST , 1 Day Females Males Diet
m in ut e 4 0 se co n ds S LOW ,
1 A B+S
r e p e at 8 t i m e s.
2 HIIT 1 HIIT 1
HII T 2 : 2 0 s e co n ds FAST , 1 3 B C+A
m in ut e 4 0 se co n ds S LOW , 4 HIIT 1 L+A
r e p e at 1 0 t i me s.
5 C HIIT 1

HII T 3 : 2 0 s e co n ds FAST, 1 6 A B+S

m in ut e 4 0 se co n ds S LOW , 7 HIIT 1 HIIT 1
r e p e at 1 2 t i me s. Plus 20 8 B C+A
m in ut es L I S S .
9 HIIT 2 L+A

If yo u ’ ve g ot a lot m o re fat 10 C HIIT 2

to l o s e , yo u c a n a dd the 11 A B+S REFEED
fo ll ow i n g L I S S p roto co l in: 12 HIIT 2 HIIT 2
13 B C+A
Days 1- 8: 3 0 m in ute s LI S S
14 HIIT 2 L+A
Day 9 -1 6: 3 5 m in ute s LI S S 15 C HIIT 2
16 A B+S REFEED
Day 17-2 4 : 40 m in ute s LI S S 17 HIIT 3 C+A
18 B HIIT 3
I n t h i s g u i d e, there
a re s e p arate tra i ni ng 19 HIIT 3 B+S REFEED
p ro g ramm e s fo r m en a nd 20 C C+A
wo m e n . 21 A HIIT 3
22 HIIT 3 B+S CARB LOAD
23 B C+A CARB LOAD
24 REST REST CARB LOAD
25 GAME DAY!

If th ere’s any exercises you’re unsure about, check out our exercise library in the education
section on rntfitness.co.uk.

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 04

MALE TRAINING
Back and Shoulders (B+S)
Order Exercise Sets Reps Rest
Neutral Grip Chin Ups
As many sets as needed – don’t go to failure every set
1 - 25 / 50 60s
(if you can do < 6 chin-ups, aim for 25. If you can’t do a
chinup, perform 4 sets of 8 on neutral grip pulldown)

2 Single Arm Dumbbell Deadstop Row 2, 1 6-8, 8-12 90s

3 Seated Cable Row 2, 1 6-8, 8-12 90s
4 Seated DB Military Press 2, 1 6-8, 8-12 120s
5A Seated Lateral Raises 3 12-15 10s
5B Rear Delt Swings 3 30 10s
5C Face Pulls 3 12 60s
6 Farmer’s Walk 3 40s 60s

Chest and Arms (C+A)

Order Exercise Sets Reps Rest
Ring Push Ups
1 3 8-12 90s
If you can’t do these, go for a low incline dumbbell press

2 Incline Barbell Press 2, 1 6-8, 8-12 120s

Cable Flies; High to Low

3 One rest paused set with three failure points, taking 20 RP 20-30 20s
seconds rest after each.

4A Seated Hammer Curls 2, 1 6-8, 8-12 60s

4B Dips 2, 1 6-8, 8-12 60s

5A DB Spider Curls 2 8-12 30s

5B Decline EZ Bar Extensions 2 8-12 60s

6A Incline DB Curls 2 8-12 30s

6B PJR Pullover 2 8-12 60s

Legs and Abs (L+A)

Order Exercise Sets Reps Rest
1 Lying Leg Curls 2, 1 6-8, 8-12 120s
2 BB / Machine Squats 2, 1 6-8, 8-12 180s
12-15
3 Walking Lunges 3 60s
each leg

4A Decline Garhammer Raises 3 8-12 30s

4B Standing Calf Raise 3 8-12 30s
5A Rope Crunches 3 8-12 30s
5B Seated Calf Raise 3 12-15 30s
6 V-Ups 3 10-15 60s

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05

FEMALE TRAINING
Workout A
Order Exercise Sets Reps Rest
1A Sumo Deadlift 4 6-8 60s
1B Seated DB Press 4 6-8 60s
2A BB Glute Bridge 3 10-12 30s
2B One Arm Dumbbell Rows 3 10-12 30s
2C Incline Back Extensions 3 10-12 60s
3A Neutral Grip Pulldown 2 10-12 20s
3B Decline Garhammer Raises 2 10-12 20s
3C Standing Lateral Raises 2 15-20 20s
12-15 60s
3D Walking Lunges 2 each leg

Workout B
Order Exercise Sets Reps Rest
1A BB Hip Thrust 4 10, 8 , 6 , 12 60s
1B Supinated Pulldown 4 8-10 90s
2A Lying Leg Curls 3 8-10 30s
2B Incline Bench Press 3 8-10 30s
2C DB RDL 3 8-10 60s
3A Seated Cable Rows 2 10-12 20s
3B V-Ups 2 10-15 20s
3C Rear Delt Raises 2 15-20 20s
3D Swiss Ball Triple Threat 2 8/8/8 60s

Workout C
Order Exercise Sets Reps Rest
1A Bulgarian Split Squat 4 8-10 60s
1B Standing Push Press 4 8-10 60s
2A DB Hip Thrust 3 12-15 30s
2B Chest Supported DB Rows 3 10-12 30s
2C Rope Pull Through 3 10-12 60s
3A Shoulder 6 Ways 2 10 20s
3B Swiss Ball Crunch 2 10-12 20s
3C Seated DB Curl 2 10-12 20s
3D Wide and High Leg Press 2 15-20 60s

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 06

SUPPLEMENT
RECOMMENDATIONS

WHILE SUPPLEMENTS ARE NEVER ESSENTIAL, THEY CAN

DEFINITELY ASSIST IN THE TRANSFORMATION PROCESS.

BELOW ARE THREE SUPPLEMENT RECOMMENDATIONS THAT

WE GENUINELY BELIEVE IN AND USE OURSELVES WHEN

PREPARING FOR COMPETITIONS AND PHOTOSHOOTS.

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07
A MI N OTAU R ESSE NT IAL
1 - 1.5 scoops during training.
This is an Essential Amino Acid (EAA) product that will help to
stimulate muscle protein synthesis and in turn, increase the
chances of you retaining (or even gaining) lean muscle tissue
throughout this 25-day challenge. We recommend mixing 1-1.5
scoops with 700-1000ml water. Drink 1/3 on your way to the gym,
and drink the remaining 2/3 throughout your session. Think of it
as an ‘insurance policy’ against muscle loss.
H20 RE MOOVE
3 capsules, 3x per day (9 capsule total) for
five days leading into the final day.
H20 Remoove is a herbal based diuretic formula, with additional
potassium. It won’t lead to the horror stories you’ve heard of
prescription based diuretics (cramping, weight rebounds etc).
Instead it will gradually increase diuresis throughout the five
days, ridding you of any puffiness or bloating. We’d suggest
running from day 20-24.
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S HR E DAB UL L UNTAM E D
1 capsule pre-cardio
1 additional pre-training (if tolerance allows)
Not for the faint of heart (literally). One of the most potent legal
fat burners we have used. Mentally it will give you unparalleled
mental focus, clarity and energy – with no crash. Physically it will
increase your metabolic rate, aid in fatty acid mobilisation and
help to control appetite.
CAR DIFFS PO RTS NUT R IT IO N . CO.U K
If you’re interested in reading more
about these products, please visit
CardiffSportsNutrition.co.uk. Should you
choose to utilise these throughout the
challenge - enter code RNT10 at checkout
for 10% off.
 08
A FEW CLIENTS THAT HAVE WORKED WITH US THROUGH
RNT FITNESS

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TOUCH
Personal Training based Online and
Around London, UK

07852 313 140

info@rntfitness.co.uk

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