The Ultimate Guide For Fat Loss Success: Excercise, Nutrition and Motivation

The Ultimate Guide for Fat Loss Success
Excercise, Nutrition and Motivation

By: Omar Isuf http://www.fatasstobaddass.com
Table of Contents
FTB Overview 3 How to Use This Program 4 FTB Exercise Program Outline FTB Exercise Form How to Follow the Workouts FTB The Science Behind It FTB Exercise Rules FTB Dietary Guidelines FTB 5 Phases of the Diet FTB Peri-Workout Nutrition Guidelines FTB Sample Dietary Guideline and Week to Week Calorie Plan FTB Nutrition Rules FTB Fat Loss Help Centre FTB Motivation FTB 10 Key Tips for Success FTB FAQ FTB Master Food List FTB Chef Buff Complete Meal Index FTB Chef Buff Complete Meal Listing FTB Chef Buff Complete Vegetarian Meal Listing FTB Progress Evaluation Sheet FTB Progress Evaluation Sheet FTB Training Schedule 5-7 8 9 10-11 12 13 14-15 16 17-20 21-22 23 24-25 26 27 28-30 31-86 87-90 91-92 93 94-126 127-133
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Fatass to Badass overview

You have before you the most complete, effective and simple male fat loss program ever designed. I can say such a bold statement after meticulously tweaking and experimenting with it on hundreds of client successes over the years and am confident of the proven results. Everything is at your finger tips: the meal plan has been laid out, you can watch ALL the exercise routines on high quality HD video, you have the full workout schedule, and the nutrition and exercise rules to customize this program for you. To recap what you have received: 12 weeks of intense muscle building, fat burning workouts designed to get you MORE results in LESS time. All 25 workouts filmed in high quality HD to watch the correct technique to maximize results 84-day (12 week) meal plan where you are told exactly what to eat and when 8 week calorie calculator to customize your macronutrients for you. Final 4 week fat annihilator diet and calorie counter to lose double the weight in the previous 8 Weeks Workout schedule and workout sheets for all 12 weeks for every single workout so you can track your progress. Fatass to Badass Master Food List, if you want to make your own meals and want to know whats allowed and whats not. Progress Evaluation Tracker so you can record your results and keep you on track Unlimited support from myself, ask any question by going here. I thank you for putting your faith in me and this program and I promise only one thing: unlimited results. Now go forth, spread the word about this and conquer! All the best, Omar Isuf
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How to use this program

As soon as you are ready, immediately begin the workouts and the diet. The diet conveniently has three options: Stripped, Normal, and Advanced. You get to customize it according to your preferences! You should measure yourself using the progress evaluation sheet attached to record results. Do the same for the workouts with the workout sheets provided. When measuring yourself weekly make sure to do: 1. Scale weight first thing in the morning once per week. 2. Bodyfat % (if you have one) once per week. 3. Tape measurements of body (stomach, arms, hips etc) This will keep you on track.
Other resources at your disposal

1. Subscribe to my youtube videos here. There are dozen of videos all designed to help you transform your body-fast. Three additional videos are uploaded a week. This is the NUMBER ONE way to keep receiving awesome new information! 2. Subscribe to my Blog Website here. There are over 100 health and fitness articles, with more added on a daily basis. 3. Join my Facebook Fan Page here (or add me as a friend) to ask any of your health and fitness questions 4. Follow me on Twitter to get health updates here
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Fatass to Badass exercise program outline

When it comes to the exercise portion of this program, there are several key rules that you have to follow. Please take the time to review this!
How Heavy Should You Lift?

LIFT HEAVY! Only select a weight that you can DOMINATE. This means to have complete control over the weight and its speed. Select a weight that is hard, yet challenging. Always attempt to be lifting more weight every workout - this is KEY! Dont use the same weight for all the sets! The key point is to not use the same weight for all sets. If you want a video on how to use an appropriate weight, click here!
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Exercise Example - Bench Press

Lets say youve figured a good weight for you is 185 pounds and that you want to lift it 5 times - dont just do 185 each time. This will easily cause you to plateau and stagnate! There are two steps to increase your strength with this weight. The first is to ramp up the weight and warm up for more volume. This means that before you start sets at 185 you are going to warm up with several lighter sets with the same reps. So from your training weight of 185, select a weight that is at least 50 pounds less. So: First warm up with 135 and do 5 reps. Then add 20 pounds each set until you get to your training weight. So set 2 would be 155 pounds for 5 reps. Set 3 would be 175 pounds for 5 reps. After this set, you are ready to begin your TRUE sets. By ramping before it primes the nervous system and gets in extra volume without stressing your body because you are using a lighter weight. It also will make you more efficient at this exercise because you are doing it more frequently. At first you might be tired by the extra sets, but your body will quickly adapt. Rest little, lift the weight fast and pick an appropriate weight.
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After you got to your training weight. Its time to wave the weight you use. Instead of just doing 185 for four sets. Heres what you are going to do. Set 1 185 for 5 Reps Set 2 175 for 5 Reps (-10 pounds) Set 3 180 for 5 Reps (+5 pounds) Set 4 185 for 5 Reps (+5 pounds) The basic concept of wave loading for leg exercises would be max weight -40, +20, +20. Wave loading is smart because force equals mass multiplied by acceleration. The heavier the weight, the less you can accelerate, the lighter the weight the faster you can lift it. This will allow you to recruit all muscle fibres. Translation, this is smart and will work and you should do it. Now this only applies to compound movements, not isolation exercises and if you are doing a leg exercise, its 40 pound increments, not 20 pounds. Every 3 weeks, you can increase your training weight by 5 or 10 pounds, so instead of 185, you would do 190 using the same principles.
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Fatass to Badass Exercise Form

Please refer to the videos for exercise form. To get more in-depth about particular exercises that are important, I made videos for them- check it out! How to Squat Right How to Deadlift Right How to do Proper Pull-Ups How to do Proper Push-Ups How to perform the Bench Press Really, to keep up to date about everything, you should subscribe to my youtube channel as Im uploading MORE videos everyday that would be relevant for YOU. See the channel here! You WILL Get a Six Pack WITHOUT Doing AB Work! Compound movements are the key to build a strong well developed core. You will get a six pack (see my photos of mine without doing ANY direct ab work) by following this program alone. Additional ab work is allowed in this program but understand that targeting your stomach WILL NOT remove flab there! This comes from following the diet. Ill put it this way, its not harmful but its not INCREDIBLY helpful - and this program is all about saving you time in the gym and giving you maximum results!
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How to follow the workouts

If this is your first time following a workout on paper it might seem a little confusing. Lets break down the workouts to understand. The videos will also be helpful to watch the form and flow of the routine.
Legend!
Letters The letter next to the exercise indicates the order that is to be followed. You do all of exercise A before you do exercise B, etc. IF there are multiple exercises with the same letter (like A1, A2), this is a super SET, you would perform A1, rest (if it SAYS to rest) and then go to A2, then you would rest and go back to A1, thats ONE set! Reps Sets The number of times you perform an exercise The number of times you perform a group of reps. So if it says 3 sets of 12 reps. You would do 12 reps, rest do 12 reps, rest, do 12 reps and move on! How long you rest between sets Your tempo for all reps will be FAST, try to be as EXPLOSIVE as possible!
Rest Tempo
You are supposed to warm up before exercising, then proceed to the workout and if it indicates cardio, do cardio afterwards - simple!
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FATASS TO BADASS: The science behind it

You can 100% skip this portion of the guide if you dont care about WHY this program is awesome. However if you need to understand a program to BELIEVE in it, here ya go chief! Here is a description of the full exercise portion of the Fatass to Badass routine. This revolutionary system is designed to maximize weight loss while preserving or building lean muscle. The twelve weeks are divided into 3 sections, Burn, Build and Sculpt. With the twelve weeks, typical results for the program are anywhere between 24 to 40 pounds. If you have to lose more weight, dont worry, you can just redo the program again after, but DO NOT DEVIATE from the program order, there is a reason it occurs in this way. Perform the program in the exact order it appears, with workouts on those days
Phase I Burn
In the first phase the goal is to lose as much weight as possible in as little time. This means using heavy compound, full body movements based on building strength, and gaining lean muscle. The stronger you are, the more calories you burn, guaranteeing you won`t lose any muscle. It also gives you firmer muscles at rest (known as myogenic tonus), so you wont have inflatable balloons. We always work the legs heavy, always. I know your goal is not to get jacked legs, but your legs are the biggest, most powerful muscles in your body and are crucial for weight loss, so train those legs hard! Weeks 1-2: Muscle Activation and Ignition of Metabolism The goal is to get you used to lifting heavy weights, so we focus on three full body days with cardio thrown in the mix to initiate your fat loss phase. Simple but effective, get ready to get your sweat on, boy. Weeks 3-4: Metabolism Explosion and Basic Hypertrophy Sticking with compound strength movements, each day is now given a particular emphasis to build muscle and strength (legs, chest, back). A circuit, designed to speed up your heart rate, produce lactic acid (makes you wanna puke but accelerates weight loss), is included for fun/pain/increased results.
Phase II Build
Now that you`ve been lifting heavy, its time to build an aesthetic lean physique. This means putting on muscle where every guy wants: shoulders, chest and arms. The ideal beach body physique, think a solid V-Shape.
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Extra cardio is added into the mix to keep fat loss progressing as you drop even more weight. If the previous phase was more functional (I hate these stupid terms), this phase is more bodybuilding done right. Weeks 5-6: Beach Body Focus (Beach Shoulders) Boulder shoulders are incredibly important and this two week phase is designed to give you deadly delts. Focusing on shoulder width and size, get ready to build shoulders that would make the ancient Greek sculptures pale in fear, all the while losing more fat. Weeks 7-8: Beach Body Focus (Guns and Chest Show) By doing this program, you just bought yourself two tickets to the gun show. Get ready to turn those pipe cleaners into pythons ;). These two weeks focus on arm size and upper chest thickness - two very important areas to get a rocking beach body. More cardio is thrown in to keep things progressing so suck it up and get your running on, Rocky.
Phase III Sculpt
If youve loved the results so far, get ready for the most effective portion of the program. Monster weight loss (not abnormal to lose an additional 15 pounds in this last bit and push you into full out ab glory status). The goal is to burn every single last piece of flab on your body (stomach, love handles etc), while still bringing up lagging body parts (chest, arms, shoulders, back). You will be sore. VERY sore. Hell, you will feel like you got beaten by a baseball bat. But you will become a badass after completing this! Weeks 9-10: Fat Loss Hell (Maximum Fat Inferno) Ouch. These two weeks are intense (hence the use of the words hell and inferno). Your metabolism will be on fire and coupled with your new awesome Fat Loss Annihilator meal plan, expect your body to turn super anabolic (aka build muscle and burn fat). Weeks 11-12: Blitzkrieg Final Weight Loss Well princess, you made it to the end and I wont disappoint. These next two weeks will be the hardest but most rewarding. In fact I specially named one of the workouts the complex from hell, as thats exactly what it feels like. Full of big movements with some bodybuilding specialization thrown in AND circuit training with HIIT, you will sweat, you will get tired, but you will make it and achieve a legendary body! This is the program, this is the outline, the results are there for you to take, what are you waiting for? YOU GOT THIS!!!
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Fatass to Badass exercise rules

Here are the steps for following the exercise program portion of the Fatass to Badass routine. Obey these rules at all times! 1. DO NOT DO THIS PROGRAM IF YOU ARE INJURED OR NOT MEDICALLY APPROVED TO WORK OUT (or below the age of 15). 2. ALWAYS use a weight that you can handle, always underestimate the amount of weight to lift. Get someone to spot you if you feel unsafe. 3. ALWAYS explode on the way up and control the weight on the way down. 4. STOP performing an exercise if: a) The speed of the movement slows down (you cant lift it fast and are struggling) b) Technique breaks down (you are using momentum and look like an idiot) c) Shortened range of motion (you are doing half reps instead of full reps) d) It hurts...AT ALL (see this video for more info).
5. ALWAYS warm-up before working out and stretch (and foam roll if you have one) after. Listen to me on this, you DO NOT want to be injured working out, this will make your workouts MUCH more effective. 6. SUBSTITUTE exercises that you cant do or do not feel safe doing. Here is a short non-comprehensive list. Chin-ups = Lat Pulldowns Dips = Machine Assisted Dips or Bench Dips Squats = Box Squats or Dumbbell Squats (or if really struggling, Leg Press) Benchpress = Flat Dumbbell Press Deadlift = Leg Press (feet wide)
7. Follow the exact workout program, completing EVERYTHING, and only doing each program for the specific amount of time and in the exact order! 8. OBEY THESE RULES AT ALL TIMES - NO EXCEPTIONS! If you have any questions you can ask them by going here. page 12

Fatass to Badass dietary guidelines

Expect to eat real tasty foodall the while dropping a crazy amount of weight The Fatass to Badass diet is the most effective diet ever designed as it is 100% customized to you (as opposed to those shitty cookie cutter meal plans that blow the big one). This diet is designed to maximize fat loss, prevent muscle loss (or even gain muscle on the program!), fuel your workouts, and keep you energized and full. This diet guide is comprised of the following. You have several options when pursuing the Fatass Diet Guide: STRIPPED 1. Follow the week-by-week calorie estimator below and eat from the menu of master foods (recommended if you want to change up the meal plan and dont like to be restricted by what to eat!). Simply pick compliant meals from the recipes or make your own using the food list! NORMAL 2. Completely follow the 12-week meal plan laid out (recommended if you want something you 100% cant mess up and dont want to over think your eating) EXTREME 3. Customize your nutrients by using the calorie calculator and eat from the menu (recommended if you want complete customization and total control) Whatever the choice, all will work. There are several phases to the diet, each dependent upon the previous to compound the results youll experience using this program.
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Fatass to Badass 5 phases of the diet

Here is a description of the 5 Phases of the Diet, designed to keep your body from adapting.
Phase I Ignition (Weeks 1-2)
This kick-starts your fat loss by switching your bodys main energy source from glycogen to your fat stores. Carbs are timed to your workouts, to improve your performance on workouts, without leading to weight gain. Calories are higher on your workout days than nonworkout days. Simple, but very effective.
Phase II Burn (Weeks 3-4)
Now that your body is used to utilizing carbs around the right time...its time to shock the body and remove carbs! For two weeks you are going no-carb. This is to ensure your insulin is more sensitive and your body truly has no choice but to use fat for fuel (especially around the love handles). Extra protein is given to keep your workouts stacked.
Phase III Refuel (Weeks 5-6)
After the intense previous two weeks, your muscles will be depleted, your energy a little lower, but all for a reason! In these two weeks, you are going to refuel your body by filling up your glycogen with properly timed carbs. You are eating slightly more and this will keep your metabolism stoked (youll keep losing weight). In addition, as your workouts are designed to sculpt areas of your body, in this phase you can expect to gain muscle around your whole body (in particular shoulders) while losing fat.
Phase IV Blast (Weeks 7-8)
Back down to lower calories and carbs, the previous two weeks will have fuelled your body and workouts, now its time to use that fuel to burn even more fat. This means more intense workouts that will build slabs of muscle (arms and chest) while burning even more fat. Its hard, but it works, and you arent a Barbie, right?
Phase V Fat Loss Annihilator (Weeks 9-12)
Unleash the most powerful diet ever created. You can expect to lose more weight in the next four weeks, than in the previous eight! The cycling of these nutrients as given in this system is a hidden key towards torching fat loss in the right areas (i.e. your abs). This means cycling carbs, fats, and protein to keep tricking your body from relying on one SOURCE. This is a yet UNREGISTERED method for fat loss I stumbled upon as combining different research theories with tons infield practice and experimentation. IT IS ONLY MEANT TO BE DONE FOR FOUR WEEKS as its so intense! page 14

When followed in perfect order, this diet and routine will give you perfect results. Over the 12 weeks, at least 30 pounds of fat (none of that water weight bs) is expected and if you need to lose less, get ready to get ripped I will state this again. The diet is MEANT to be followed in sequential order to maximize results. Any deviation, stop or modification is not recommended (however if you get really sick or something...its fine). You are supposed to follow through with the twelve weeks of dieting. At the end of the FULL program (12 weeks), take a week off before you decide to do it again (if necessary). Just dont binge on pizza and burgers!
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Fatass to Badass peri-workout nutrition guidelines

The MOST IMPORTANT time to get your nutrition in is around your workout. There are various methods and much debate about the most effective time and amount of carbs and protein. The truth is that for most people consuming post-workout carbs and protein (of about a 2:1 ratio) is most effective and is what well use in the program. You need to just understand this is one method. Your shake would comprise of protein powder to shuttle the protein into your depleted muscles and sometimes carbs to help speed up the process. First watch this to see what I believe about protein powder. If I had to recommend a protein powder that is high quality, cost-effective, tastes good and doesnt have toxic chemicals, Id go with Biotests Grow! Whey. Its bioactive, which means its easier to absorb and unlike most protein powders its produced in America vs China. Im not endorsed by them and I ask you to make your own objective opinion. Also if you want to completely customize your protein powder and cost is NOT an issue then www.trueprotein.com is a great choice as you get to choose what type of protein goes into it and everything else! I tell you each two weeks what workout nutrition guidelines to follow but you can NEVER go wrong with one serving of fruit (like a banana) and 1 scoop of protein powder (simple AND effective!).
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Fatass to Badass sample dietary guidline

Included in this program is a customized calorie calculator you can use to get your exact calories each week to burn the maximum amount of weight. However if you want a sample week by week estimate with macros, here they are provided for you! Below the calories are how many meals from each of the sections in the recipe book youd have to eat to get those calories! So 4 High Protein, 1 Carb Meal would mean to consume any of the 4 high protein meals from the menu and 1 carb meal - simple!
Nutrition Weeks 1-2 Ignition
Workout Day Calories 2000 Calorie Breakdown Calories from Protein 45% 945 Calories from Fat 40% 840 Calories from Carbs 15% 315 4 High Protein Meals 1 Carb Meal Non-Workout Calories 1900 Calorie Breakdown Calories from Protein 50% 950 Calories from Fat 45% 855 Calories from Carbs 5% 95 5 High Protein Meals Post-Workout Drink Grams Calorie Breakdown Protein 40 160 Carbs 50 200 1.5 Scoops Protein Powder 2 Fruits
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Nutrition Weeks 3-4 Burn
Workout Day Calories 2000 Calorie Breakdown Calories from Protein 50% 1000 Calories from Fat 50% 1000 Calories from Carbs 0% 0 5 Protein Meals Non-Workout Calories 1800 Calorie Breakdown Calories from Protein 40% 720 Calories from Fat 60% 1080 Calories from Carbs 0% 0 5 Protein Meals Post-Workout Drink Protein Carbs 2 Scoops Protein Powder Grams 60 0 Calorie Breakdown 240 0
Nutrition Weeks 5-6 Refuel
Workout Day Calories 2200 Calorie Breakdown Calories from Protein 40% 880 Calories from Fat 40% 880 Calories from Carbs 20% 440 2 Carb Meals 3 Protein Meals Non-Workout Calories 2000 Calorie Breakdown Calories from Protein 40% 800 Calories from Fat 50% 1000 Calories from Carbs 10% 200 4 Protein Meals 1 Carb Meal Post-Workout Drink Grams Calorie Breakdown Protein 40 160 Carbs 60 240 1.5 Scoops of Whey 2.5 Fruits
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Nutrition Weeks 7-8 Blast

Workout Day Calories 2100 Calories from Protein Calories from Fat 45% Calories from Carbs 10% 4 Protein Meals 1 Carb Meals 45% Calorie Breakdown 945 945 210
Non-Workout Calories 1900 Calorie Breakdown Calories from Protein 45% 855 Calories from Fat 50% 950 Calories from Carbs 5% 950 5 Protein Meals 1 Carb Snack Post-Workout Drink Protein Carbs Grams 40 50 Calorie Breakdown 160 200
Nutrition Weeks 9-12 Fat Annihilator Diet
This is by far my most effective diet that Ive ever used or witness. The basic premise of the diet is to cycle your nutrients (carbs, protein, and fat) so that your body DOES NOT adapt to any of the nutrients. As a result, this diet works for everyone, every single time. However I must stress, only follow this diet for the four weeks given. DO NOT exceed four weeks and obey my directions at all times. You will find on this diet that despite the lower calories, you are full, which is normal. Those that have poor insulin sensitivity or blood sugar issues might experience a dip in energy at first, but this will go away in the first two weeks. There are three different types of days Keto Days - You teach your body to use fat for fuel. Thus you ingest 66% fat, 33% protein, NO carbs (or less than 20 grams of trace carbs per day). This automatically will let you use fat as your primary energy source, burning your store fat stores instantly. Burn Days - 50% protein, 50% fat, the extra protein will fuel your workouts and keeping your fat loss fuelled.
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Refill - Introduce carbs to help refill glycogen. The breakdown of nutrients is 30% fat, 30% carbs, 40% protein. On refill days, eat your carbohydrates in the early portion of the day. The boost in mood and energy will charge you for the next week. Each week compromises of a combination of the three different days. Here is a chart of the breakdown. Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 9 Keto Keto Keto Burn Burn Burn Refill Week 10 Keto Keto Burn Burn Burn Burn Refill Week 11 Keto Keto Burn Burn Burn Refill Refill Week 12 Keto Burn Burn Burn Refill Refill Refill
Now Id advise you NOT to cheat during these four weeks to accelerate your results further. However if you absolutely MUST cheat, do so on the last day of the week (Sunday).
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Fatass to Badass nutrition rules

Here are the steps for following the diet and master food list that Ive given you. Follow these strictly for the next 12 weeks to get awesome results! 1. ONLY EAT WHATS ON THE LIST (with the exception that I didnt list nongreen veggies, eat those as well but count the carbs!) 2. To calculate how many calories you are eating, go to www.fitday.com. Log everything. Compare this to your week to week plan and make sure it is TRUE. 3. It is best not to cheat...REMEMBER THIS. 4. Follow the diet, but note that it is actually better to eliminate the following foods from your diet (basically the ones highlighted in yellow). DEFINITELY ELIMINATE COW Dairy products (cause inflammation, if you must eat dairy, eat either sheep or goat, do not eat the cow variety) Gluten (wheat, pasta, bread, barley and rye) Corn and corn-containing products All processed food bullshit (and anything with a lot of caffeine) Soy Artificial Sweeteners WOULD BE Good Idea ELIMINATE Pork
5. The diet is to be followed strictly for at least 6 of the 7 days. To follow it 7 out of the 7 days is even better. However if you completed all of the workouts and have eaten clean, on the 7th day you can have ONE CHEAT MEAL (that means a slice of pizza NOT a whole pizza!) and then go back to your diet for the rest of the day 6. Consume post-workout drinks only after strength sessions (days that you have workouts). Look at the chart to see what should be in it. 7. In terms of condiments, you use any spices, salt pepper, 0 calorie mustard, soy sauce and stevia...NOTHING ELSE 8. The best liquids to consume are water and Green Tea (or any herbal tea). Crystal light, coffee, diet pop, and zero-calorie flavoured water are not encouraged but if necessary can be used instead of something worse (see below). page 21

9. No liquid calories (except for your post workout shakes), meaning no juice, Red Bull, V8, Gatorade or soft drinks. 10. NO MATTER WHAT - Dont eat foods that sound TOO good to be true no fat or sugar ice cream or anything completely artificial, this will mess with your stomach and body composition - TRUST ME. 11. No thermogenics, diet pills, hydroxycut or any other bullshit. They dont work and waste your money. 12. Eat your carbohydrates around your workouts, and never exceed 30 grams of carbs per meal. Best times to eat your carbs are post-workout, preworkout and for breakfast. Do not eat them late at night! Stack your carbs EARLY in the morning. 13. Divide your meals into small frequent portions (at least 4-6 portions), eating like a King in the morning, a Prince at lunch, and a Pauper (poor asshole) at dinner. If you have any questions you can ask them by going here.
CHEF BUFF Complete Meal Recipe Index
Look the first time I tried to cook my own food, I had the fire truck called on me. NOT cool at all. Ive given you over 65 different meal options. I understand not everyone is an Iron Chef, so below I explain in easy steps how to prepare each meal so you are can enjoy this tasty food! Remember its always a good idea to prepare your food the day before (or on the weekend) so you dont have to prepare each meal one at a time! Please see the attached Recipe INDEX and MEAL PLAN! Feel free to design your own meal plan based off of these meals, or if in the 12 week meal plan youd want to switch one meal for another, thats fine, just make sure its from the same category!
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Fatass to Badass fat loss help centre

Here are some key points to review about weight loss before you go on! CONCERNING weight loss, if by the off chance it doesnt occur for one week Relax skippy! As a beginner, you can gain a lot of muscle on this program, which might offset initial weight loss (you lose fat, gain muscle, but the scale doesnt change). Also, as a male your weight can fluctuate 8-12 pounds PER DAY, so make sure you limit your weigh-ins to once per week, first thing in the morning. Most likely if you arent losing weight and you are following the program, you can have a sluggish metabolism. If after two weeks your weight doesnt drop, do the following 1. 2. Add an extra 30 minutes of cardio per week Drop your calories by 100 per day.
Measure in two weeks and the problem should be solved! If not choose either option 1 or 2 again and continue until progress resumes!
Secret Ninja Tactics
Here are some secret tactics to further ENHANCE your fat loss if you so choose! 1. Get blood work done. Undetected thyroid problems or low testosterone are the largest culprits. This is beyond the scope of this fat loss guide, so please consult a qualified professional. Heres a video on how to boost your Testosterone! 2. Ensure you are regular (taking shits at least once a day). A constipated individual will NOT lose weight as easily (wheres it supposed to go!). Ensure you are eating adequate amounts of fibre! 3. Be MORE active. A hidden factor for fat loss is increasing your NEPA- non exercise physical activity. This is stuff like taking the stairs vs the elevator, sex vs masturbating (for real!), playing sports and just basically burning MORE calories! Stay as active as possible. Heres a helpful video on the subject! 4. Measure Your Food! Too often people try to eyeball their eating and UNDERESTIMATE how much they eat! Those lattes add up and so do those office treats. Make sure you learn how to measure you food initially so you understand how many calories are in things. Once you understand this, you can not be so anal! 5. Perform 10-20 minutes of fasted Cardio in the morning. This is truly optional but fasted cardio in the morning (HR below 130 beats per minute) is a decent way to burn more fat and kickstart your metabolism. Its nothing magical, but itll help! page 23

Fatass to Badass motivation

12 Keys to Fat Loss Success
I know all too well how sometimes we can have the best intentions to transform our body but for whatever reason it doesnt happen. I actually figured out the 12 keys to successfully transforming your body. Below Ive compiled my videos on this series from my popular E-Book Driven to Change: How to Turn a Fat Loss Failure into an instant success! This book is included as part of buying this program. Enjoy and use whenever you need a daily dose of inspiration. Heres a snap shot! 1. 2. 3. 4. 5. 6. Purpose and Desire You have to know why you want to transform your body to be able to stick with it. Take before photos and truly ask why you are doing this. Watch the Purpose and Desire Video Planning If you fail to plan, you plan to fail. Create a successful plan thata specific, measurable, action oriented and with an end goal for success. Watch the video on Planning Intensity Intensity accelerates fat loss. It saves you time and gets you more results. It is the fastest path to success. Use it. Watch the video on intensity Recovery Afford ample time to sleep and recover your body. Resting both body and mind hastens the fat loss process by turbo charging your body. Watch the Video on Recovery Focus and Faith For it to work, you have to believe you will succeed. Focus on the most important tasks and do them first to get the most results. Watch the video on Focus and Faith Fun! If you enjoy what you do, youll stick to it. Smile, keep your routine fresh, exciting and challenging to cultivate persistence. Watch the video on Having Fun
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7. 8. 9.
Persistence There will be times of failure and thats ok. You need to stay motivated and stay true to yourself for results to follow. Watch the video on Persistence Positive Belief Always remain positive, no matter what happens. When you view the glass as being half full, youll push through, champ! Watch the video on Positive Belief Progression Attempt to become better each and every single day, in small measurable ways to make large progress over time. Watch the video on Progression
10. Accountability You must have a positive self-image and relationship with your body. Watch the Video on Accountability 11. Knowledge Always attempt to learn more, to be better, to listen to those who know more than you and form your own informed opinion. Watch the video on Knowledge 12. Social Support Who you deal with determines who you are. Surround yourself with positive, energetic people instead of negative energy vampires. Watch the Video on Social Support
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Fatass to Badass 10 key tips for success

1. Fat loss is a war not a battle. This means consistency is key over time. We all wanted results yesterday but by following a healthy, smart exercise and meal plan consistently; you will get all the results in the world! Be realistic with your goals. Want to be beach ready by X date? Do not say you want to lose 30 pounds in 30 days- it will not happen. Set yourself up for success by making realistic goals you can achieve. This will inspire you to do more! The scale doesnt define you. Seriously, the scale is pretty much the worst measurement of success. Due to 100 different factors it can fluctuate up or down excessively, week to week. Instead go by how clothes fits and how you look (take those photos!) Dont beat up on yourself. If you fall off the wagon, get right back on it! Everyone makes mistakes, but its those that learn from those mistakes and come back stronger than ever who truly succeed. Surround yourself with positive people. Toxic people will bring you down, laugh at your goals and hold you back. Instead deal only with people who support and encourage you. You can chat anytime on the page (here.) with other like minded men. Seek progression. You shouldnt be doing the same old routine week to week, with the same reps, sets and weights. Luckily this program covers this for you. Always try to do more and be better! Plan for success. This means preparing your meals in advance (I usually set aside two hours on Sunday for the rest of the week). Believe in the Program. This program works. Plain and simple, trust me, follow it and believe, and you too will succeed. Bust Ass! Your workouts should be intense, care people in your gym and get a sweat on. Do not lift like a Barbie!
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10. Have an Awesome Time! Seriously life is about having fun, do not stress over this transformation, lets have a good time!
page 26

Fatass to Badass FAQ
This is a section if you have any other questions about the program. Its very straight-forward but if you have any other questions, do not hesitate to ask me here. Can I repeat the program after I complete it? Yep! If you have more weight to lose, take one week off after doing 12 weeks and you can jump right back on. Im a female, can I do this program? NO. Im vegetarian are there any substitutes for me? As a vegetarian you can still do the program, your protein will just be of the vegetable variety (protein powders, more lentils, egg whites, fish etc). Can I do a workout on another day (it says Wednesday but what if I cant do it then)? Yes. What if I have to pause the program (sickness) or dont have access to equipment? Simply stop where you are and resume afterwards. Can I eat something other than whats on the list? Generally no, but if it is something healthy (rutabaga, brussel sprouts, beets) then yes, just be smart about it! I cheated, should I starve myself the next day? NOPE, just keep going like NOTHING else happened.
page 27

Fatass to Badass master food list

c = Cooked PROTEIN
Beef extra-lean (c) Bison (lean) (c) Chicken Breast (c) Deli Meat (lean) Egg Whites Eggs Whole, large Ham (c) Liver (c) Lobster (c) Pork (lean) (c) Salmon (c) Sole (c) Tilapia (c) Trout (c) Tuna (c) Turkey Breast (c) Veal (lean) (c) Whey Protein White Fish (c) Wild Game (c) Canned Fish (Salmon)
Eat only what is on the list! r = Raw green = Avoid! red = Banned! Serving Size
50g 65 g 65 g 100 g 3/4 cup 1 100 g 80 g 100g 65 g 75 g 100 g 100 g 100 g 100 g 65 g 65 g 1 Scoop 100 g 65 g 100 g
Calories
80 100 100 90 100 80 90 80 100 90 100 90 90 90 100 100 100 100 90 100 100
FRUIT
Apple (any) Banana Blackberries Blueberries Cantaloupe Cherries Grapefruit Grapes Guava Kiwi Mango Orange Papaya Peach Pear Pineapple Raspberries Strawberries Tangerine Watermelon
Serving Size
1 3/4 150 g 150 g 150 g 150 g 1 150 g 1 1 3/4 1 150 g 1 1 150 g 150 g 150 g 2 150 g
Calories
80 90 80 80 75 80 90 90 80 80 90 70 80 60 80 90 80 60 80 75
page 28

LOW GLYCEMIC CARBS

Amaranth (r) Beets Buckwheat (r) Carrots Green Beans (r) Kidney Beans Lima Beans Lentils (r) Parsnips Pumpkin Quinoa (r) Rolled Oats (r) Rutabaga Squash Steel Cut Oats (r) Sweet Potato (small) Turnip Yellow Beans (r) Ezekiel Bread Kamut Bread Rye Bread Wraps (low-carb)
Serving Size
1/4 cup 2 1/4 cup 1/2 cup 1/4 cup 1/4 cup 1/4 cup 50 grams 200g 200g 1/4 cup 1/2 cup 200g 200g 1/4 cup 150g 1/2 cup 1/4 cup 1 slice 1 slice 1 slice 1 wrap
Calories
125 125 125 120 125 125 125 150 125 125 125 125 125 125 125 125 120 125 120 120 120 120
FAT
Almond Butter Almond Milk (unsweetened) Almonds Avocado Brazil Nuts Butter Cashews Coconut Milk Coconut Oil Extra Virgin Olive Oil Fish Oil Flax Seed Goat Butter Hazelnuts Macadamia Nuts Peanut Butter (natural) Pecans Pumpkin Seeds Sesame Seeds Sunflower Seeds Tahini Walnuts
Serving Size
1 tbs. 2.5 cups 20 g Half 20 g 1 tbs. 20 g 100 cal. 1 tbs. 1 tbs. 10 capsules 1 tbs. 1 tbs. 20 g 20 g 1 tbs. 20 g 20 g 20 g 20 g 1 tbs. 20 g
Calories
100 100 110 125 110 110 110 100 120 120 100 85 110 110 110 100 110 110 110 110 85 110
page 29

DAIRY
Fat-free yogurt, no sugar 1% Milk Skim Milk 4% fat cheese 18-25% fat cheese Cottage Cheese, 1% fat Goat Cheese Goat Milk Greek Yogurt (Natural) Sheeps Milk Green veggies - Unlimited Artichoke Asparagus Bok Choy Broccoli Brussel Sprouts Cabbage Cauliflower Celery Collard Greens Cucumber Green Onion Green Peppers Kale Lettuce Mustard Greens Okra Peas Rapini Spinach Sprouts Swiss Chard Watercress Zucchini
Serving Size
100-125 g 100 ml 150 ml 40 g 25g 125 g 30 g 100 ml 100 g 50 ml
Calories
80 90 70 100 90 100 90 90 100 90
NON-Green veggies - Small Amounts Eggplant Garlic Ginger Mushrooms Onions Red Bell Peppers Rec Chili Peppers Shallots Tomatoes
BANNED FOOD - DO NOT EAT ANY OF THIS!

Breads (all) Pasta ANY Processed Food Soy or Soy Products ANY Sugar
page 30

Chef Buff Complete Meal Index

Feel free to substitute any meal with a matching meal in the same category!
NUTRITION WEEKS 1-2 IGNITION

Day MONDAY Type Time Calories 2000 300 WORKOUT
Chicken Quinoa 7:00 am Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Fish Oil (12 capsules) PW Meal Whey (1 scoop) Fruit of your choice (2 pieces) Egg White Avocado Omelette Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it Tuna Avocado Supreme Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce 11:00 am
120 300
12:30 pm
300
3:30 pm
300
Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 Tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Lean Steak 9:00 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) Daily Calories Protein 45% Fat 40% Carbs 15% Total 1920
page 31


Day TUESDAY Type Time Calories 1900 OFF
No Bun Buff Burger 7:00 am 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Steak and Eggs 3:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 Tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820
page 32


Day WEDNESDAY Type Time Calories 2000 WORKOUT
Blueberry Shake 7:00 am 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Fish Oil (12 capsules) 120 PW Meal 11:00 am 300 Whey (1 scoop) Fruit of your choice (2 pieces) Protein Shake with Flax 12:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Grilled Tilapia with Kale 9:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive oil (1 tbsp.), red pepper flakes, seasoning Protein Fat Carbs Total Daily Calories 45% 40% 15% 1920
page 33


Day THURSDAY Type Time Calories 1900 OFF
Canned Salmon 7:00 am 300 Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Chicken Salad 3:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Tuna Avocado Supreme 6:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
Protein Fat Carbs Total

Daily Calories 50% 45% 5% 1820
page 34


Day FRIDAY Type Time Calories 2000 WORKOUT
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) Fish Oil (12 capsules) 120 PW Meal 11:00 am 300 Whey (1 scoop) Fruit of your choice (2 pieces) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine lettuce) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Protein Fat Carbs Total Daily Calories 45% 40% 15% 1920
page 35


Day SATURDAY Type Time Calories 1900 OFF
Classic Buff Boiled Eggs 7:00 am 300 Eggs, Boiled (4) Lettuce Salad Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Steamed Bok Choy Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820
page 36


Day SUNDAY Type Time Calories 1900 OFF
Egg White Goat Cheese Omelette 7:00 am 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Turkey Pecan Salad 12:30 pm 300 Turkey Meat (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Beef Liver and Side Green Salad 3:30 pm 300 Beef Liver (200 grams) Side Salad with Olive Oil (1/2 tbsp.) Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820
page 37

Day MONDAY
NUTRITION WEEKS 3-4 BURN

Type Time Calories 1900 WORKOUT
Classic Buff Boiled Eggs 7:00 am 300 Eggs, boiled (4) Lettuce salad Fish Oil (15 Capsules) 11:00 am 150 PW Meal 300 Whey (1 scoop) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Beef Liver and Side Green Salad 6:30 pm 300 Beef Liver (200 grams) Side Salad with Olive Oil (1/2 tbsp.) Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
Daily Calories
Protein 50%
Fat 50%
Carbs 0%
Total 1900
page 38


Day TUESDAY Type Time Calories 1800 OFF
No Bun Buff Burger 7:00 am 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Fish Oil (15 capsules) 150 Canned Tuna 10:00 am 200 Tuna (1 can) Olive oil (1 tsp.) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Steak and Eggs 3:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Lean Steak 6:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) Classic Buff Boiled Eggs 9:30 pm 200 Eggs, boiled (3) Spinach Salad
page 39


Day WEDNESDAY Type Time Calories 1900 WORKOUT
Eggs with Turkey Bacon 7:00 am 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed Fish Oil (15 capsules) 150 PW Meal 11:00 am 250 Whey (2 scoops) Canned Tuna 12:30 pm 200 Tuna (1 can) Olive oil (1 tsp.) Coconut Chicken Stir Fry 3:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season No Bun Buff Burger 6:30 pm 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Almond Protein Shake 9:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.)
page 40


Day THURSDAY Type Time Calories 1900 OFF
Canned Salmon 7:00 am 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Fish Oil (15 capsules) 150 Classic Buff Boiled Eggs 10:00 am 200 Eggs, boiled (3) Spinach Salad Tuna Avocado Supreme 12:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Chicken Salad 3:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Lean Steak 6:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed Green veggies (cooked in 1/2 tbsp. coconut oil) Protein Almond 9:30 pm 200 Whey (1 scoop) Almonds (13) Protein Fat Carbs Total Daily Calories 40% 60% 0% 1750
page 41


Egg White Avocado Omelette 7:00 am 300 Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it Mixed green veggies (side) Fish Oil (15 capsules) 150 PW Meal 11:00 am 250 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Steak and Eggs 6:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs. scrambled (2) Spinach Salad Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 50% 0% 1900
page 42


Day SATURDAY Type Time Calories 1900 WORKOUT
Egg White Goat Cheese Omelette 7:00 am 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed Green veggies (side) Fish Oil (12 capsules) 150 PW Meal 11:00 am 250 Whey (2 scoops) Beef Liver and Side Green Salad 12:30 pm 300 Beef Liver (200 grams) Side Salad with Olive Oil (1/2 tbsp.) Turkey Pecan Salad 3:30 pm 300 Turkey Meat, cooked (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, Steamed Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 43


Steak and Eggs 7:00 am 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Fish Oil (15 capsules) 150 Canned Tuna 10:00 am 200 Tuna (1 can) Olive Oil (1 tsp.) Turkey Pecan Salad 12:30 pm 300 Turkey Meat, cooked (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Lean Steak 3:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed Green veggies (cooked in 1/2 tbsp. coconut oil) Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Classic Buff Boiled Eggs 9:30 pm 200 Eggs, boiled (3) Spinach Salad
page 44

NUTRITION WEEKS 5-6 Refuel

Day MONDAY Type Time Calories 2100 WORKOUT
Banana Shake 7:00 am 300 Whey (1 scoop) Banana (1) Almond Milk (1 cup) Fish Oil (15 Capsules) 150 PW Meal 11:00 am 400 Whey (2 scoops) Fruit of your choice (2 pieces) Chicken Quinoa 12:30 pm 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 45


Day TUESDAY Type Time Calories 2100 WORKOUT
Blueberry Shake 7:00 am 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Fish Oil (15 Capsules) 150 PW Meal 11:00 am 400 Whey (2 scoops) Fruit of your choice (2 pieces) Beans and Fish 12:30 pm 300 Tilapia (100 grams) Beans (1/3 cup) Bok Choi on side Chicken Salad 3:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Lean Steak 6:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed Green veggies (cooked in 1/2 Tbsp. coconut oil) Classic Buff Boiled Eggs 9:30 pm 300 Eggs, boiled (4) Spinach Salad
page 46


Day WEDNESDAY Type Time Calories 1900 OFF
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) Fish Oil (15 capsules) 150 Snack 10:00 am 200 Berries (150 grams) Whey (1 scoop) Grilled Tilapia with Kale 12:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive Oil (1 tbsp.), red pepper flakes, seasoning Coconut Chicken Stir Fry 3:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season No Bun Buff Burger 6:30 pm 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Almond Protein Shake 9:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Protein Fat Carbs Total Daily Calories 40% 50% 10% 1850
page 47


Day THURSDAY Type Time Calories 2100 300 WORKOUT
Chicken Quinoa 7:00 am Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Fish Oil (15 Capsules)
150
PW Meal 11:00 am 400 Whey (2 scoops) Fruit of your choice (2 pieces) Eggs and Lentils 12:30 pm 300 Eggs, scrambled (2) Lentils, uncooked (1/4 cup) Spinach Coconut Chicken Stir Fry 3:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Tilapia with Kale 6:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive Oil (1 tbsp.), red pepper flakes, seasoning Almond Protein Shake 9:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Protein Fat Carbs Total Daily Calories 40% 40% 20% 2050
page 48


Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats 1/4 cup) Fish Oil (15 Capsules) 150 PW Meal 11:00 am 400 Whey (2 scoops) Fruit of your choice (2 pieces) Steak and Sweet Potato 12:30 pm 300 Eye Round Roast, raw (175 grams) Sweet Potato (150 grams) Coconut Chicken Stir Fry 3:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Steak and Eggs 6:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 40% 40% 20% 2050
page 49


Blueberry Shake 7:00 am 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Chicken Salad 12:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Turkey Pecan Salad 3:30 pm 300 Turkey Meat, cooked (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Almond Protein Shake 9:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Daily Calories Protein 40% Fat 50% Carbs 10% Total 1850
page 50


Eggs and Lentils 7:00 am 300 Eggs, scrambled (2) Lentils, uncooked (1/4 cup) Spinach Fish Oil (15 capsules) 150 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Grilled Tilapia with Kale 12:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive Oil (1 tbsp.), red pepper flakes, seasoning Egg White Goat Cheese Omelette 3:30 pm 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Lean Steak 6:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) Classic Buff Boiled Eggs 9:30 pm 200 Eggs, boiled (3) Spinach Salad Protein Fat Carbs Total Daily Calories 40% 50% 10% 1750
page 51

NUTRITION WEEKS 7-8 Blast

Day MONDAY Type Time Calories 2100 WORKOUT
Chicken Quinoa 7:00 am 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Fish Oil (12 Capsules) 120 PW Meal 11:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Egg White Avocado Omelette 12:30 pm 300 Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it Mixed green veggies (side) Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Lean Steak 9:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) Protein Fat Carbs Total Daily Calories 45% 40% 15% 2045
page 52


Day TUESDAY Type Time Calories 2100 WORKOUT
Blueberry Shake 7:00 am 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Fish Oil (15 capsules) 150 PW Meal 11:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Steak and Eggs 3:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 45% 40% 15% 2075
page 53


Day WEDNESDAY Type Time Calories 1900 OFF
No Bun Buff Burger 7:00 am 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Fish Oil (15 capsules) 150 Protein Shake with Flax 10:00 am 200 Protein Powder (1.5 scoops) Flax (1 tbsp.) Tuna Avocado Supreme 12:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Chicken Salad 3:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Grilled Tilapia with Kale 6:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive Oil (1 tbsp.), red pepper flakes, seasoning Classic Buff Boiled Eggs 9:30 pm 300 Eggs, boiled (4) Lettuce Salad Protein Fat Carbs Total Daily Calories 50% 45% 5% 1850
page 54


Day THURSDAY Type Time Calories 2100 WORKOUT
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) Fish Oil (12 capsules) 120 PW Meal 11:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Fat Carbs Total Daily Calories 45% 40% 15% 2045
page 55


Steak and Sweet Potato 7:00 am 300 Eye Round Roast, raw (175 grams) Sweet Potato (150 grams) Fish Oil (12 capsules) 120 PW Meal 11:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Eggs with Turkey Bacon 3:30 pm 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed Protein Shake with Flax 6:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Egg White Goat Cheese Omelette 9:30 pm 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Protein Fat Carbs Total Daily Calories 45% 40% 15% 2045
page 56


Classic Buff Boiled Eggs 7:30 am 300 Eggs, boiled (4) Lettuce Salad Fish Oil (15 capsules) 150 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 57


Egg White Goat Cheese Omelette 7:00 am 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Fish Oil (15 capsules) 150 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Turkey Pecan Salad 12:30 pm 300 Turkey Meat, cooked (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Beef Liver and Side Green Salad 3:30 pm 300 Beef Liver (200 grams) Side Salad with Olive Oil (1 tbsp.) Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 45% 5% 1850
page 58

NUTRITION WEEK 9 Sculpt

Note for Weeks 9-12, 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day Type Time Calories
MONDAY Keto 1800 Olive Chicken Salad 7:00 am 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes PW Meal 11:00 am 240 Whey (2 scoops) Eggs in Goat Butter 12:30 pm 300 Eggs (3) Goat Butter or Coconut Oil (1/2 tbsp.) Romaine Lettuce on side Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Steak in Butter 6:30 pm 300 100g Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of choice (5 grams) Whey and Flax 9:30 pm 300 Whey (1 scoop) Flax (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 59


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day TUESDAY Type Time Calories 1800
Keto
Fish in Olive Oil 7:00 am 300 Fish (100 g) 1 Tbsp. Olive Oil (1 tbsp.) Nuts of choice (10 grams) Cook Fish and Cabbage in Olive Oil PW Meal 11:00 am 240 Whey (2 scoops) Tuna Avocado Supreme 12:30 pm 300 1 Can of Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Nuts and Eggs 3:30 pm 300 Eggs, boiled (3) Nuts of choice (10 grams) Broccoli Steamed Olive Chicken Salad 6:30 pm 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes Whey and Nuts 9:30 pm 300 Whey (1 scoop) Natural Peanut or Almond Butter (1 tbsp.) Almond Milk (2 cups) Protein Fat Carbs Total Daily Calories 33% 66% 0% 1740
page 60


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day WEDNESDAY Type Time Calories 1800
Keto
Eggs in Goat Butter 7:00 am 300 Eggs (3) Goat Butter or Coconut Oil (1/2 tbsp.) Romaine Lettuce on side Whey and Nuts 10:00 am 200 Whey (1 scoop) Natural Peanut or Almond Butter (1/2 tbsp.) Almond Milk (1 cup) Chicken Avocado Salad 12:30 pm 300 Avocado (1/2) Chicken (70 grams) Kale, mix with lemon, salt and chili flakes Nuts and Eggs 3:30 pm 300 Eggs, boiled (3) Nuts of choice (10 grams) Broccoli, steamed Grilled Tilapia with Kale 6:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive Oil (1 tbsp.), red pepper flakes, seasoning Tuna Avocado Supreme 9:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Protein Fat Carbs Total Daily Calories 33% 66% 0% 1700
page 61

NUTRITION WEEKS 9 Sculpt

Note for Weeks 9-12, 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day THURSDAY Type Time Calories 1800
Burn
Lean Steak 7:00 am 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 62


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day FRIDAY Type Time Calories 1800
Burn
Eggs with Turkey Bacon 7:00 am 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Eggs with Turkey Bacon 3:30 pm 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed Protein Shake with Flax 6:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Coconut Chicken Stir Fry 9:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 63


Note for Weeks 9-12, 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day SATURDAY Type Time Calories 1800
Burn
Classic Buff Boiled Eggs 7:00 am 300 Eggs, boiled (4) Lettuce Salad PW Shake 10:00 am 240 Whey (2 scoops)

Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 64

NUTRITION WEEKS 9 Sculpt

Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day SUNDAY Type Time Calories 1800
Refill
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Chicken Quinoa 12:30 pm 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Blueberry Shake 3:30 pm 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Steak and Sweet Potato 6:30 pm 300 Eye Round Roast raw (175 grams) Sweet Potato (150 grams) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Almond 9:30 pm 300 Whey (1 scoop) Almonds (13) Protein Fat Carbs Total Daily Calories 40% 30% 30% 1700
page 65


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day MONDAY Type Time Calories 1800
Keto
Olive Chicken Salad 7:00 am 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes PW Meal 11:00 am 240 Whey (2 scoops) Eggs in Goat Butter 12:30 pm 300 Eggs (3) Goat Butter or Coconut Oil (1/2 tsp.) Romaine Lettuce on Side Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Steak in Butter 6:30 pm 300 Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of choice (5 grams) Whey and Flax 9:30 pm 300 Whey (1 scoop) Flax (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 66


Keto
Fish in Olive Oil 7:00 am 300 Fish (100 grams) Olive Oil (1 tbsp.) Nuts of choice (10 grams) Cook Fish and Cabbage in Olive Oil PW Meal 11:00 am 240 Whey (2 scoops) Tuna Avocado Supreme 12:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Nuts and Eggs 3:30 pm 300 Eggs, boiled (3) Nuts of choice (10 grams) Broccoli, steamed Olive Chicken Salad 6:30 pm 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes Whey and Nuts 9:30 pm 300 Whey (1 scoop) Natural Peanut or Almond Butter (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 67


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day Type Time Calories
WEDNESDAY Burn 1800 Egg White Avocado Omelette 7:00 am 300 Egg Whites (1 cup) Olives (8 medium) Half Avocado Zucchini cooked in it Mixed green veggies (side) Protein Almond 10:00 am 200 Whey (1 scoop) Almonds (13) Coconut Chicken Stir Fry 12:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad No Bun Buff Burger 6:30 pm 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Almond Protein Shake 9:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 50% 0% 1700
page 68


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day THURSDAY Type Time Calories 1800
Burn
Lean Steak 7:00 am 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 69


Burn
Eggs with Turkey Bacon 7:00 am 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Eggs with Turkey Bacon 3:30 pm 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed Protein Shake with Flax 6:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Coconut Chicken Stir Fry 9:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 70


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day SATURDAY Type Time Calories 1800
Burn
Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad PW Shake 10:00 am 240 Whey (2 scoops) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 71


Refill
page 72


Keto
Olive Chicken Salad 7:00 am 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes PW Meal 11:00 am 240 Whey (2 scoops) Eggs in Goat Butter 12:30 pm 300 Eggs (3) Goat Butter or Coconut Oil (1/2 tbsp.) Romaine Lettuce on Side Tuna Avocado Supreme 3:30 pm 300 1 Can of Tuna (180 grams) Avocado (1/2) Franks Red Hot Sauce Steak in Butter 6:30 pm 300 Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of choice (5 grams) Whey and Flax 9:30 pm 300 Whey (1 scoop) Flax (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 73


Keto
Fish in Olive Oil 7:00 am 300 100g Fish (100 grams) Olive Oil (1 Tbsp.) Nuts of choice (10 grams) Cook fish and cabbage in olive oil PW Meal 11:00 am 240 Whey (2 scoops) Tuna Avocado Supreme 12:30 pm 300 1 Can of Tuna (180 grams) Avocado (1/2) Franks Red Hot Sauce Nuts and Eggs 3:30 pm 300 3 Eggs, boiled Nuts of choice (10 grams) Broccoli, steamed Olive Chicken Salad 6:30 pm 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes Whey and Nuts 9:30 pm 300 Whey (1 scoop) Natural Peanut or Almond Butter (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 74


Burn
Canned Salmon 7:00 am 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Protein Almond 10:00 am 200 Whey (1 scoop) Almonds (13) Classic Buff Boiled Eggs 12:30 pm 300 Eggs, boiled (4) Lettuce salad Almond Protein Shake 3:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Beef Liver and Side Green Salad 6:30 pm 300 Beef Liver (200 grams) Side salad with Olive Oil (1/2 tbsp.) Egg White Goat Cheese Omelette 9:30 pm 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Daily Calories Protein 50% Fat 50% Carbs 0% Total 1700
page 75


Burn
Lean Steak 7:00 am 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed Green veggies (cooked in 1/2 tbsp. coconut oil) PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Daily Calories Protein 50% Fat 50% Carbs 0% Total 1740
page 76


Burn
Eggs with Turkey Bacon 7:00 am 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Eggs with Turkey Bacon 3:30 pm 300 Eggs (whole, 3 large) Turkey Bacon (2 Slices) Broccoli, steamed) Protein Shake with Flax 6:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Coconut Chicken Stir Fry 9:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 77


Refill
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) PW Shake 10:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Chicken Quinoa 12:30 pm 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Blueberry Shake 3:30 pm 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Canned Tuna 6:30 pm 200 Tuna (1 can) Olive oil (1 tsp.) Protein Almond 9:30 pm 200 Whey (1 scoop) Almonds (13)
page 78


Refill
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 Cup) Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Chicken Quinoa 12:30 pm 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Blueberry Shake 3:30 pm 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Steak and Sweet Potato 6:30 pm 300 Eye Round Roast raw (175 grams) Sweet Potato (150 grams) Spinach Green Peppers Lemon, sea salt, black pepper, red Chili flakes Protein Almond 9:30 pm 300 Whey (1 scoop) Almonds (13) Protein Fat Carbs Total Daily Calories 40% 30% 30% 1700
page 79


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day MONDAY Type Time Calories 1800
Keto
Olive Chicken Salad 7:00 am 300 Olive Oil (1 tbsp.) Chicken (70 grams) Olives (40 grams) Spinach, mix with lemon and chili flakes PW Meal 11:00 am 240 Whey (2 scoops) Eggs in Goat Butter 12:30 pm 300 Eggs (3) Goat Butter or Coconut Oil (1/2 tbsp.) Romaine lettuce on side Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Steak in Butter 6:30 pm 300 Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of Choice (5 grams) Whey and Flax 9:30 pm 300 Whey (1 scoop) Flax (1 tbsp.) Almond Milk (2 cups) Daily Calories Protein 33% Fat 66% Carbs 0% Total 1740
page 80


Keto
No Bun Buff Burger 7:00 am 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed PW Meal 11:00 am 240 Whey (2 scoops) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Steak and Eggs 3:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Lean Steak 6:30 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 Tbsp. coconut oil) Classic Buff Boiled Eggs 9:30 pm 300 Eggs, boiled (4) Lettuce Salad
page 81


Burn
Canned Salmon 7:00 am 300 Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Protein Almond 10:00 am 200 Whey (1 scoop) Almonds (13) Classic Buff Boiled Eggs 12:30 pm 300 Eggs, boiled (4) Lettuce salad Almond Protein Shake 3:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Beef Liver and Side Green Salad 6:30 pm 300 Beef Liver (200 grams) Side salad with Olive Oil (1/2 tbsp.) Egg White Goat Cheese Omelette 9:30 pm 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Daily Calories Protein 50% Fat 50% Carbs 0% Total 1700
page 82


Burn
Lean Steak 7:00 am 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed Green veggies (cooked in 1/2 Tbsp. coconut oil) PW Meal 11:00 am 240 Whey (2 scoops) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce Salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Fish Oil (6 capsules) Protein Fat Carbs Total Daily Calories 50% 50% 0% 1740
page 83


Refill
Steak and Sweet Potato 7:00 am 300 Eye Round Roast raw (175 grams) Sweet Potato (150 grams) PW Shake 10:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Beef n Beans n Broccoli 12:30 pm 300 Extra Lean Ground Beef (100 grams) Beans (1/4 cup) Broccoli Blueberry Shake 3:30 pm 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Canned Tuna 6:30 pm 200 Tuna (1 can) Olive oil (1 tsp.) Protein Almond 9:30 pm 200 Whey (1 scoop) Almonds (13)
page 84


Note for Weeks 9-12 15 grams of fish oil are consumed per day and count towards calories (not shown in plan, consume 3 with each meal) Day SATURDAY Type Time Calories 1800
Refill
Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) PW Shake 10:00 am 425 Whey (2 scoops) Fruit of your choice (2 pieces) Chicken Quinoa 12:30 pm 300 Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Blueberry Shake 3:30 pm 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Canned Tuna 6:30 pm 200 Tuna (1 can) Olive Oil (1 tsp.) Protein Almond 9:30 pm 200 Whey (1 scoop) Almonds (13)
page 85


Refill
page 86

Fatass to Badass Complete Meal List

All meals are interchangeable as long as they fall in the same category. Simple, basic recipes that are healthy and easy to make. As long as the food contains ingredients from my mast list, its okay. HIGH PROTEIN + FAT FULL MEALS (300 Calories)
Egg White Avocado Omelette Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it
Classic Buff Boiled Eggs Eggs, boiled (4) Lettuce Salad
Almond Protein Shake Protein Powder (1 scoop) Almond Milk (1 cup) Chicken Salad Almond Butter (1 tbsp.) Chicken Breast, cooked (135 grams) Olive Oil (1 Tbsp.) Steak and Eggs Spinach and Green Peppers Eye Round Roast Steak (0 Fat, 100 Grams) Lemon, sea salt, black pepper, red chili flakes Eggs, scrambled (2) Spinach Salad Steak Eye Round Roast Steak (0 Fat, 200 Grams) Protein Shake with Flax Mixed green veggies Protein Powder (1.5 scoops) (cooked in 1/2 tbsp. coconut oil) Flax (1 tbsp.) Tuna Avocado Supreme Egg White Goat Cheese Omelette Tuna (1 can) Egg Whites (1 Cup) Avocado (1/2) Olives (30 grams) Franks Red Hot Sauce Goat Cheese (40 grams) Zucchini cooked in it Eggs with Turkey Bacon Mixed green veggies (side) Eggs (whole, 3 large) Turkey Bacon (2 Slices) Canned Salmon Broccoli, steamed Salmon (1 can) Olive Oil (1 tsp) Coconut Chicken Stir Fry Apple Cider Vinegar (1 tbsp.) Chicken Breast, cooked (135 grams) Mix with leafy greens (like romaine) Coconut Oil Shredded Cabbage Grilled Salmon Add other green veggies, cook and season Grilled Salmon with Lemon (200 grams) Bok Choy, steamed No Bun Buff Burger Extra Lean Ground Beef (180 grams) Beef Liver and Side Green Salad Asparagus, steamed Beef Liver (200 grams) Side Salad with Olive Oil (1/2 tbsp.) Curried Ground Chicken/Turkey Extra lean ground Chicken, raw (200 grams) Turkey Pecan Salad Cabbage, shreddd Turkey Meat, cooked (135 grams) Onion, chopped (1/2) Roasted Pecans, chopped (20 grams) Steam cabbage, cook everything in pan, Lettuce, green peppers, apple cider vinegar season with curry powder, salt, pepper
Egg White Frittata Avocado Omelette Grilled Tilapia with Kale Egg Whites, 1 cup Grilled Tilapia (200 grams) Avocado (1/2) Season with lemon, parsley, salt, Green Pepper and Zucchini, chopped Kale Stir Fry Cook in pan all together Olive oil (1 tbsp.), red pepper flakes, season
page 87

All meals are interchangeable as long as they fall in the same category. Simple, basic recipes that are healthy and easy to make. As long as the food contains ingredients from my mast list, its okay. HIGH PROTEIN + FAT FULL SNACKS CARB + PROTEIN FULL SNACKS (200 Calories) (200 Calories)
Protein Almond Whey (1 scoop) Almonds (13) Canned Tuna Tuna (1 can) Olive oil (1 tsp.) Berry Shake Mixed Berries (150 grams) Whey, 1 scoop
Yogurt and Fruit Greek or Goat Yogurt, 1 cup Berries of your choice (150 grams) AA Apple (1) Almond Butter (1 tbsp.) Lentils and Egg Lentils, cooked (1/2 cup) Egg, boiled (1) Chickpeas and Egg Chickpeas, cooked (1/2 cup) Egg, boiled (1)
Boiled Eggs Eggs, boiled (3) Spinach Salad Cooked Egg Whites Egg Whites, scrambled (1 cup) Almonds (10) Protein + Peanut Butter Whey (1 scoop) Peanut Butter (1/2 tbsp.)
page 88


All meals are interchangeable as long as they fall in the same category. Simple, basic recipes that are healthy and easy to make. As long as the food contains ingredients from my mast list, its okay. HIGH FAT + PROTEIN FULL MEALS (300 Calories)
Olive Chicken Salad Fish in Olive Oil Olive Oil (1 tbsp.) Fish (100 g) Chicken (70 grams) 1 Tbsp. Olive Oil (1 tbsp.) Olives (40 grams) Nuts of choice (10 grams) Spinach, mix with lemon and chili flakes Cook Fish and Cabbage in Olive Oil Eggs in Goat Butter Tuna Avocado Supreme Eggs (3) Tuna (1 can) Goat Butter or Coconut Oil (1/2 tbsp.) Avocado (1/2) Romaine Lettuce on side Franks Red Hot Sauce
Whey and Nuts Nuts and Eggs Whey (1 scoop) Eggs, boiled (3) Natural Peanut or Almond Butter (1 tbsp.) Nuts of choice (10 grams) Almond Milk (2 cups) Broccoli Steamed
Chicken Avocado Salad Coconut Chicken Stir Fry Avocado (1/2) Chicken, shredded (70 grams) Chicken (70 grams) Coconut Oil (1.5 tbsp.) Kale, mix with lemon, salt and chili flakes Shredded Cabbage Steam cabbage and then cook with Steak in Butter chicken in oil, season 100g Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of choice (5 grams)
page 89


All meals are interchangeable as long as they fall in the same category. Simple, basic recipes that are healthy and easy to make. As long as the food contains ingredients from my mast list, its okay. CARB + PROTEIN FULL MEALS (300 Calories)
Chicken Quinoa Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Cook Quinoa in chicken broth, mix with chicken
Beef n Beans n Broccoli Extra Lean Ground Beef (100 grams) Beans (1/4 cup) Broccoli
Classical Oatmeal Egg White Omelette with Sweet Potato Almond Milk (1 cup) Egg Whites (1/2 cup) Protein Powder (1 scoop) Goat Cheese (30 grams) Steel Cut Oats (1/4 cup) Mixed veggies Sweet Potato (150 grams) Blueberry Shake Bake and season with salt and pepper Whey (1 scoop) Blueberries (1 cup) Quinoa with Ground Chicken Almond Milk (1 cup) Uncooked Quinoa (1/4 cup) Chicken, raw and ground (180 grams) Steak and Sweet Potato Cook quinoa in pot, season with Eye Round Roast, raw (175 grams) curry powder, add chicken and eat like rice. Sweet Potato (150 grams) Chickpea Chicken Salad Fruity Shake Uncooked Chickpeas (1/4 cup) Whey (1 scoop) Chicken Breast, cooked (100 grams) Fruit of choice (1 serving) Onions, red peppers, sundried tomatoes, Almond Milk (1 cup) Spinach, mix with apple cider vinegar, lemon Eggs and Lentils Eggs, scrambled (2) Lentils, uncooked (1/4 cup) Spinach Beans and Fish Tilapia (100 grams) Beans (1/3 cup) Bok Choi on side
page 90

Fatass to Badass Vegetarian diet

The problem with most vegetarian diets is the severe lack of protein in their diets. This diet serves to remedy that to ensure your body is fuelled for fat loss without drinking an endless number of shakes. The diets is VERY simple and is made up of 30 different vegetarian approved meals. Each day, choose: 3 High Protein + Fat Meals (300 calories each) 1 High Protein + Fat Snack (200 calories) 1 HIgh Protein + Carb Meal (300 calories) 1 High Protein + Carb Snack (200 calories) Eat the carb meals EARLIER in the day (or if you work out, eat them after you work out). Spread out the meals at least 2.5 hours apart, making sure your last meal is at least 1 hour before bed. Thats it! Super simple, yet super effective! Now go forth my animal loving friends and enjoy kick ass physiques! HIGH PROTEIN + FAT FULL MEALS (300 Calories)
Egg White Avocado Omelette Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it Mixed green veggies (side) Tuna Avocado Supreme Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce
Egg White Goat Cheese Omelette Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side)
Canned Salmon Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Tilapia with Kale Grilled Salmon Grilled Tilapia (200 grams) Grilled Salmon with Lemon (200 grams) Season with lemon, parsley, salt, Bok Choy, steamed Kale Stir Fry Fish Oil (6 capsules) Olive oil (1 tbsp.), red pepper flakes, season
Tilapia Pecan Salad Classic Buff Boiled Eggs Tilapia, cooked (150 grams) Eggs, boiled (4) Roasted Pecans, chopped (20 grams) Lettuce Salad Lettuce, green peppers, apple cider vinegar Almond Protein Shake Egg White Frittata Avocado Omelette Protein Powder (1 scoop) Egg Whites, 1 cup Almond Milk (1 cup) Avocado (1/2) Almond Butter (1 tbsp.) Green Pepper and Zucchini, chopped Cook in pan all togther (cover with lid and Protein Shake with Flax let sit til cooked all the way through. Protein Powder (1.5 scoops) Flax (1 tbsp.)
page 91

Fatass to Badass Vegetarian diet

HIGH PROTEIN + FAT FULL SNACKS (200 Calories) CARB + PROTEIN FULL SNACKS (200 Calories) Berry Shake Mixed Berries (150 grams) Whey, 1 scoop Yogurt and Fruit Greek or Goat Yogurt, 1 cup Berries of your choice (150 grams) AA Apple (1) Almond Butter (1 tbsp.) Lentils and Egg Lentils, cooked (1/2 cup) Egg, boiled (1) Chickpeas and Egg Chickpeas, cooked (1/2 cup) Egg, boiled (1)
Protein Almond Whey (1 scoop) Almonds (13) Canned Tuna Tuna (1 can) Olive oil (1 tsp.) Boiled Eggs Eggs, boiled (3) Spinach Salad Cooked Egg Whites Egg Whites, scrambled (1 cup) Almonds (10) Protein + Peanut Butter Whey (1 scoop) Peanut Butter (1/2 tbsp.)
CARB + PROTEIN FULL MEALS (300 Calories)

Egg White Omelette with Sweet Potato Classical Oatmeal Egg Whites (1/2 cup) Almond Milk (1 cup) Goat Cheese (30 grams) Protein Powder (1 scoop) Mixed veggies Steel Cut Oats (1/4 cup) Sweet Potato (150 grams) Bake and season with salt and pepper Blueberry Shake Whey (1 scoop) Chickpea Fish Salad Blueberries (1 cup) Uncooked Chickpeas (1/4 cup) Almond Milk (1 cup) Fish of your choice, cooked (100 grams) Onions, red peppers, sundried tomatoes, Fruity Shake Spinach, mix with apple cider Whey (1 scoop) vinegar, and lemon Fruit of choice (1 serving) Almond Milk (1 cup) Quinoa with Fish Uncooked Quinoa (1/4 cup) Eggs and Lentils Chicken, raw and ground (180 grams) Eggs, scrambled (2) Cook quinoa in pot, season with Lentils, uncooked (1/4 cup) curry powder, add chicken and eat like rice. Spinach Beans and Fish Tilapia (100 grams) Beans (1/3 cup) Bok Choi on side
page 92

Fatass to Badass Progress Evaluation Sheet
Use this sheet to track your scale weight, bodyfat and measurements To calculate your bodyfat use an electronic measurement tool To calculate your fat mass: Weight x Bodyfat % To calculate your lean mass: Weight Fat Mass
Name: Age: Sex: Height: Birthdate: ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________
Short Term Goal: End Goal:
__________________________
__________________________
START STATS
Weight: Bodyfat % Fat Mass LM Mass Weight: Bodyfat % Fat Mass LM Mass Week 7 _______ _______ _______ _______ Week 8 _______ _______ _______ _______ Week 1 _______ _______ _______ _______ Week 2 _______ _______ _______ _______
Week 3 _______ _______ _______ _______ Week 9 _______ _______ _______ _______
Week 4 _______ _______ _______ _______ Week 10 _______ _______ _______ _______
Week 5 _______ _______ _______ _______ Week 11 _______ _______ _______ _______
Week 6 _______ _______ _______ _______
Week 12 _______ _______ _______ _______
MEASUREMENTS
Shoulders Chest Right Arm Left Arm Upper Waist Lower Waist Hips Right Thigh Left Thigh
page 93
Week 1 _______ _______ _______ _______ _______ _______ _______ _______ _______
Week 4 _______ _______ _______ _______ _______ _______ _______ _______ _______
Week 8 _______ _______ _______ _______ _______ _______ _______ _______ _______
Week 12 _______ _______ _______ _______ _______ _______ _______ _______ _______
Week 16 _______ _______ _______ _______ _______ _______ _______ _______ _______
Fatass to Badass Workout Schedule

A - BACK SQUAT Week 1 Weight Used Week 2 Weight Used Reps 8 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 75 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ B - ROMANIAN DEADLIFT Week 1 Weight Used Week 2 Weight Used Reps 8 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 75 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ C - BENCHPRESS Week 1 Weight Used Week 2 Reps 8 Set 1 ____________ Set 1 Tempo Fast Set 2 ____________ Set 2 Rest 75 sec Set 3 ____________ Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase I - Muscle Activation and Ignition of Metabolism Weeks 1-2 Day 1 - Full Body
D - SEATED ROW Week 1 Weight Used Week 2 Weight Used Reps 8 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 75 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ E - MILITARY PRESS Week 1 Weight Used Week 2 Weight Used Reps 8 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 75 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ F - WIDE GRIP PULL-UP Week 1 Weight Used Week 2 Weight Used Reps 8 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 75 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ G - HANGING LEG RAISE Week 1 Weight Used Week 2 Weight Used Reps 20(Wk. 1)/25 (Wk. 2) Set1 Set 1 Tempo Fast Set 2 Set 2 Rest 60 sec Set 3 Set 3
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A - FRONT SQUAT Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B - DEADLIFT Week 1 Weight Used Week 2 Reps 6 Set 1 ____________ Set 1 Tempo Fast Set 2 ____________ Set 2 Rest 90 sec Set 3 ____________ Set 3 Set 4 ____________ Set 4 Weight Used ____________ ____________ ____________ ____________
C - DIP Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ D - BENT-OVER ROW Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ E - NEUTRAL GRIP SEATED OVERHEAD DB PRESS Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ F - STRAIGHT BAR UPRIGHT ROW Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ G - V-CRUNCH Week 1 Weight Used Week 2 Weight Used Reps 20 Set1 Set 1 Tempo Fast Set 2 Set 2 Rest 60 sec Set 3 Set 3
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A - LUNGES Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ B - BULGARIAN SPLIT SQUAT Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C - FLAT DUMBBELL BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ D - CHEST SUPPORTED DB NEUTRAL GRIP ROW Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ E - REVERSE GRIP LAT PULLDOWN Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ F - DRAGON FLAG Week 1 Weight Used Week 2 Weight Used Reps 6 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest 90 sec Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________
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A - BACK OR BOX SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Tempo Fast Set 2 ____________ Set 2 ____________ Rest Week 1: 90 Seconds Set 3 ____________ Set 3 ____________ Rest Week 2: 85 Seconds Set 4 ____________ Set 4 ____________ B - ROMANIAN DEADLIFT WITH PLATES UNDERNEATH TOES Week 1 Weight Used Week 2 Reps: 10 to 12 Set 1 ____________ Set 1 Rest Week 1: 90 Seconds Set 2 ____________ Set 2 Rest Week 2: 85 Seconds Set 3 ____________ Set 3 Set 4 ____________ Set 4 C - BENCHPRESS Week 1 Weight Used Week 2 Reps: 12 to 15 Set 1 ____________ Set 1 Rest Week 1: 90 Seconds Set 2 ____________ Set 2 Rest Week 2: 85 Seconds Set 3 ____________ Set 3
Phase I - Muscle Activation and Ignition of Metabolism Weeks 3-4 Day 1 - Legs Priority
Weight Used ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________
D - STANDING OVERHEAD PRESS Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ E - CHIN-UPS OR REVERSE GRIP PULLDOWN Reps: 15 to 18 Week 1 Weight Used Week 2 Weight Used Rest Week 1: 90 Seconds Set 1 ____________ Set 1 ____________ Rest Week 2: 85 Seconds Set 2 ____________ Set 2 ____________ F - 1-ARM DB ROWING Week 1 Weight Used Week 2 Weight Used Reps: 15 to 18 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds TOTAL WORK OUT TIME WEEK 1 WEEK 2
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A - DECLINE BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B - SEATED OVERHEAD PRESS Reps: 10 to 12 Rest Week 1: 90 Seconds Rest Week 2: 85 Seconds Week 1 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase I - Muscle Activation and Ignition of Metabolism Weeks 3-4 Day 3 - Push Priority
C - BB UPRIGHT ROW Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ D - BENT-OVER ROW (Parallel, underhand pull to hip) Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ E - DEADLIFT Reps: 15 to 18 Week 1 Weight Used Week 2 Weight Used Rest Week 1: 90 Seconds Set 1 ____________ Set 1 ____________ Rest Week 2: 85 Seconds Set 2 ____________ Set 2 ____________ F - ZERCHER SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 15 to 18 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds TOTAL WORK OUT TIME WEEK 1 WEEK 2
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A - MEDIUM-GRIP PULL UP Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B - PARALLEL NEUTRAL GRIP DB ROW Reps 10 to 12 Rest Week 1: 90 Seconds Rest Week 2: 85 Seconds
Phase I - Muscle Activation and Ignition of Metabolism Weeks 3-4 Day 4 - Pull Priority
Week 1 Set 1 Set 2 Set 3 Set 4
Weight Used ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________
C - FRONT SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ D - SUMO DEADLIFT Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ E - NEUTRAL GRIP INCLINE DUMBBELL PRESS Reps: 15 to 18 Week 1 Weight Used Week 2 Weight Used Rest Week 1: 90 Seconds Set 1 ____________ Set 1 ____________ Rest Week 2: 85 Seconds Set 2 ____________ Set 2 ____________ F - ARNOLD PRESS Week 1 Weight Used Week 2 Weight Used Reps 15 to 18 Set 1 ____________ Set 1 ____________ Rest Week 1: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds TOTAL WORK OUT TIME WEEK 1 WEEK 2
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A1 - BENCH PRESS Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ No Rest Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ A2 - FRONT SQUAT Week 1 Weight Used Reps: 20 Set 1 ____________ No Rest Set 2 ____________ Set 3 ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase I - Muscle Activation and Ignition of Metabolism Weeks 3-4 Day 5 - Fat Loss Inferno (Part I)
A3 - BENT-OVER ROW Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ No Rest Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ A4 - ROMANIAN DEADLIFT Week 1 Weight Used Reps: 20 Set 1 ____________ No Rest Set 2 ____________ Set 3 ____________ A5 - HANGING LEG RAISES Reps: 20 Set 1 ____________ No Rest Set 2 ____________ Set 3 ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set Set Set Set 1 2 3 4 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
TOTAL WORK OUT TIME WEEK 1 WEEK 2 REST 5 Minutes 4 Minutes
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B1 - MILITARY PRESS Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ No Rest Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ B2 - BACK SQUAT Week 1 Weight Used Reps: 20 Set 1 ____________ No Rest Set 2 ____________ Set 3 ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase I - Muscle Activation and Ignition of Metabolism Weeks 3-4 Day 4 - Fat Loss Inferno (Part 2)
B3 - UPRIGHT ROW Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ No Rest Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ B4 - SUMO DEADLIFT Week 1 Weight Used Reps: 20 Set 1 ____________ No Rest Set 2 ____________ Set 3 ____________ B5 - V-CRUNCH Reps: 20 No Rest Set 1 Set 2 ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Weight Used ____________ ____________ ____________ ____________ ____________ ____________
TOTAL WORK OUT TIME
WEEK 1
WEEK 2
page 101


A - PUSH PRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 85 Seconds Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B1 - WIDE GRIP UPRIGHT ROW Reps: 8 to 10 Rest: None Move on to B2 Week 1 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase II - Beach Body Focus (Beach Shoulders) Weeks 5-6 Day 1 - Shoulder/Traps Heavy
B2 - SEATED 45 DEGREES INCLINE LATERAL RAISE Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C - ARNOLD PRESS Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ D - LATERAL RAISE Week 1 Weight Used Week 2 Weight Used Reps: 100 Set 1 ____________ Set 1 ____________ E - BARBELL POWER SHRUGS (Hold 3 Seconds) Week 1 Weight Used Week 2 Weight Used Reps: 5 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ TOTAL WORK OUT TIME WEEK 1 WEEK 2
page 102


A1 - BACK SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ A2 - ROMANIAN DEADLIFT Reps: 6 to 8 Rest: 90 seconds Repeat A1 and A2 Week 1 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase II - Beach Body Focus (Beach Shoulders) Weeks 5-6 Day 2 - Legs and Guns
B1 - BARBELL/CURL Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 75 Seconds Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - CLOSE-GRIP DECLINE BENCHPRESS (Elbows Out) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C1 - PREACHER CURL Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 60 Seconds Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ C2 - DECLINE DUMBBELL TRICEPS EXTENSION Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 60 seconds Set 2 ____________ Set 2 ____________ Repeat C1 and C2 Set 3 ____________ Set 3 ____________ Move on to D1
page 103


D1 - HAMMER CURL Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: 45 Seconds Set 2 ____________ Set 2 ____________ Move on to D2 Set 3 ____________ Set 3 ____________ D2 - CABLE TRICEPS EXTENSION (Rope, lock out) Week 1 Weight Used Week 2 Weight Used Reps: 10-12 Set 1 ____________ Set 1 ____________ Rest: 45 seconds Set 2 ____________ Set 2 ____________ Repeat D1 and D2 Set 3 ____________ Set 3 ____________
Phase II - Beach Body Focus (Beach Shoulders) Weeks 5-6 Day 2 - Legs and Guns
TOTAL WORK OUT TIME WEEK 1
WEEK 2
page 104


A - BARBELL SHRUGS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B1 - CUBAN PRESS Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - UPRIGHT ROWING BAR Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C - STANDING OVERHEAD SHRUG (Hold 3 seconds) Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: 75 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ D - REAR DELT FLYES Week 1 Weight Used Week 2 Weight Used Reps: 100 Set 1 ____________ Set 1 ____________ E - MILITARY PRESS Reps: 5 Rest: 90 Seconds
Phase II - Beach Body Focus (Beach Shoulders) Weeks 5-6 Day 4 - Traps/Shoulders Heavy
Week 1 Set 1 Set 2 Set 3 Set 4 Set 5
Weight Used ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________
WEEK 2
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A1 - INCLINE BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ A2 - BENT OVER BARBELL ROWING (Underhand grip pull to hip) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat A1 and A2 Set 3 ____________ Set 3 ____________ B1 - FLAT DUMBBELL BENCH PRESS Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - UPRIGHT ROWING BAR Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C1 - DECLINE BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: 60 Seconds Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ C2 - SEATED ROW Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: 60 Seconds Set 2 ____________ Set 2 ____________ Repeat C1 and C2 Set 3 ____________ Set 3 ____________
Phase II - Beach Body Focus (Beach Shoulders) Weeks 5-6 Day 6 - CHEST/BACK
WEEK 2
page 106


A - INCLINE BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B1 - LOW INCLINE DUMBBELL PRESS Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - INCLINE CABLE CHEST FLYES (Hold 1 second) Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C - LOW-PULLEY CROSSOVER (Hold 2 sec peak contraction) Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 75 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ D - BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 100 Set 1 ____________ Set 1 ____________ E - BARBELL CURL Reps: 5 Rest: 90 Seconds Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________
Phase II - Beach Body GUNS AND CHEST SHOW Weeks 7-8 Day 1 - Upper Chest/Biceps
WEEK 2
page 107


A1 - BACK SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ A2 - ROMANIAN DEADLIFT Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Repeat A1 and A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B1 - LEG PRESS (Close feet) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B2 - LEG PRESS (Wide, heels on top of pad) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ C - LUNGES (Long Step) Week 1 Weight Used Week 2 Weight Used Reps: 24 to 30 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ TOTAL WORK OUT TIME WEEK 1 WEEK 2
Phase II - Beach Body GUNS AND CHEST SHOW Weeks 7-8 Day 2 - Legs
page 108


A - BARBELL CURL Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 90 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ B1 - REVERSE PREACHER CURL Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - HAMMER CURL (Squeeze 2 seconds at top) Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C - SINGLE ARM BARBELL (Slow Eccentric) Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: 75 Seconds Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ D - PREACHER CURL Week 1 Weight Used Week 2 Weight Used Reps: 100 Set 1 ____________ Set 1 ____________ E - HIGH INCLINE DUMBBELL PRESS Reps: 5 Rest: 90 Seconds TOTAL WORK OUT TIME
Phase II - Beach Body GUNS AND CHEST SHOW Weeks 7-8 Day 4 - Guns/Upper Chest Heavy
Weight Used ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________
WEEK 1
WEEK 2
page 109


A1 - BARBELL ROWING (Overhand Grip) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ A2 - INVERTED ROW Reps: MAX Rest: 90 seconds Repeat A1 and A2 Week 1 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________
Phase II - Beach Body GUNS AND CHEST SHOW Weeks 7-8 Day 6 - BACK/TRICEPS
B1 - WEIGHTED CHIN-UPS Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ B2 - REVERSE GRIP LAT PULLDOWN Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 75 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ C1 - DECLINE DB TRICEPS EXTENSION Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C2 - ROPE TRICEPS EXTENSION (Squeeze 2 secs at bottom) Week 1 Reps: 12 to 15 Set 1 Rest: 60 seconds Set 2 Repeat C1 and C2 Set 3 Set 4 Set 5
Weight Used ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________
WEEK 2
page 110


A1 - DECLINE BENCH PRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ A2 - DECLINE DB FLIES Reps: 10 to 12 Rest: 90 seconds Repeat A1 and A2 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 1 - CHEST/BACK
B1 - T-BAR ROWING (Squeeze and hold top contraction 2 seconds) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ B2 - BENT OVER DB LATERAL RAISE Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 60 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C1 - LOW INCLINE DB PRESS (30 degrees) Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________
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C2 - LAT PULLDOWN (Torso bent 45 degrees back, squeeze) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 60 seconds Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Repeat C1 and C2 Set 4 ____________ Set 4 ____________ D1 - LOW PULLEY CABLE CROSS OVER (Squeeze 2 seconds) Reps: 12 to 15 Rest: 45 seconds Move on to D2 D2 - DUMBELL SHRUGS Reps: 12 to 15 Rest: 45 seconds Repeat D1 and D2
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 1 - CHEST/BACK
Week 1 Set 1 Set 2 Set 3
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
TOTAL WORK OUT TIME
WEEK 1
WEEK 2
page 112


A1 - FRONT SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ A2 - LYING LEG CURL Reps: 10 to 12 Rest: 90 seconds Repeat A1 and A2 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 2 - Meals On Wheels (Legs)
B1 - ROMANIAN DEADLIFT Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ B2 - LYING LEG CURL Week 1 Weight Used Week 2 Weight Used Reps: 8 to 10 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C1 - LEG PRESS (Feet together) Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________
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C2 - LEG PRESS (Feet high on pad - heels only) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 60 seconds Set 2 ____________ Set 2 ____________ Repeat C1 and C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ D - WALKING LUNGES (Long steps)) Reps: 24 to 30 Rest: 90 seconds
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 2 - Meals On Wheels (Legs)
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
WEEK 2
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A1 - CLOSE GRIP BENCHPRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ A2 - LYING DB TRICEPS EXTENSION Reps: 10 to 12 Rest: 90 seconds Repeat A1 and A2
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 4 - Gun Show (Arms)
Weight Used ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________
B1 - WIDE-GRIP/ELBOWS IN PREACHER CURL Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ B2 - SEATED DB CURL OFFSET GRIP Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C1 - DECLINE CLOSE-GRIP BENCHPRESS (Elbows flared out) Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 60 Seconds Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________
page 115


C2 - DB HAMMER CURL STANDING Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: 60 seconds Set 2 ____________ Set 2 ____________ Repeat C1 and C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ D1 - CABLE TRICEPS (rope, aqueeze at lockout) Reps: 12 to 15 Rest: 45 seconds Move on to D1 D2 - LOW-PULLEY CABLE CURL (with straight bar) Reps: 12 to 15 Rest: 45 seconds Repeat D1 and D2
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 4 - Gun Show (Arms)
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
WEEK 2
page 116


A1 - PUSH PRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ A2 - BARBELL FRONT RAISE Reps: 10 to 12 Rest: 90 seconds Repeat A1 and A2 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Weight Used ____________ ____________ ____________ ____________ ____________
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 5 - BOULDER SHOULDERS
B1 - ARNOLD PRESS Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ B2 - LATERAL RAISE (on 45 degree bench) Week 1 Weight Used Week 2 Weight Used Reps: 10 to 12 Set 1 ____________ Set 1 ____________ Rest: 90 seconds Set 2 ____________ Set 2 ____________ Repeat B1 and B2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ Set 5 ____________ Set 5 ____________ C1 - DUMBBELL UPRIGHT ROWING Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to C2 Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ C2 - CUBAN PRESS Reps: 10 to 12 Rest: 60 seconds Repeat C1 and C2 Week 1 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
page 117


A1 - CONSTANT BACK SQUAT (Do not lockout) Week 1 Weight Used Week 2 Weight Used Reps: 15 to 20 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A2 Set 3 ____________ Set 3 ____________ A2 - CHIN-UP Reps: MAX Rest: None Move on to A3 Week 1 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 6 - HYPERMETABOLIC
A3 - DIP Week 1 Weight Used Week 2 Weight Used Reps: MAX Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to A4 Set 3 ____________ Set 3 ____________ A4 - HANGING LEG RAISE Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ Rest Week 1: 120 seconds Set 2 ____________ Set 2 ____________ Rest Week 2: 110 seconds Set 3 ____________ Set 3 ____________ B1 - JUMP SQUAT Week 1 Weight Used Week 2 Weight Used Reps: 12 to 15 Set 1 ____________ Set 1 ____________ Rest: None Set 2 ____________ Set 2 ____________ Move on to B1 Set 3 ____________ Set 3 ____________ B2 - INVERTED ROW Reps: MAX Rest: None Move on to B2 B3 - SWISS BALL PUSH UP Reps: MAX Rest: None Move on to B4 Week 1 Set 1 Set 2 Set 3 Week 1 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Week 2 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________
page 118


B4 - SWISS BALL CRUNCH (Arms at side) Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ Rest: Week 1: 120 seconds Set 2 ____________ Set 2 ____________ Rest: Week 2: 110 seconds Set 3 ____________ Set 3 ____________ C1 - VERTICAL JUMP Reps: MAX Rest: None Move on to C2 C2 - CONSTANT BODY SQUAT (Do not lockout) Reps: MAX Rest: None Move on to C3 C3 - EXPLOSIVE PUSH UP OFF BENCH Reps: MAX Rest: None Move on to C4 C4 - FLOOR PUSH UP Reps: MAX Rest: None Move on to C5 C5 - CRUNCH Reps: 20 Rest Week 1: 120 seconds Rest Week 2: 110 seconds Week 1 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Weight Used ____________ ____________ ____________
Phase III - FAT LOSS HELL (MAXIMUM FAT INFERNO) Weeks 9-10 Day 6 - HYPERMETABOLIC
Weight Used ____________ ____________ ____________
Weight Used ____________ ____________ ____________
Week 1 Set 1 Set 2 Set 3 Week 1 Set 1 Set 2 Set 3 Week 1 Set 1 Set 2 Set 3
Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________
Week 2 Set 1 Set 2 Set 3 Week 2 Set 1 Set 2 Set 3 Week 2 Set 1 Set 2 Set 3
Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________ Weight Used ____________ ____________ ____________
WEEK 2
page 119


A1 - FRONT SQUAT Rest: 120 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 Set 1 ____________ Set 1 ____________ Reps: 5 Set 2 ____________ Set 2 ____________ Reps: 4 Set 3 ____________ Set 3 ____________ Reps: 6 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 4 Set 6 ____________ Set 6 ____________ Move on to A2 A2 - LEG CURL Rest: 120 seconds Reps: 8 to 10 Repeat A1 and A2 B1 - LEG PRESS Rest: 120 seconds Reps: 6 Reps: 5 Reps: 4 Reps: 6 Reps: 5 Reps: 4 Move on to B2 B2 - LEG CURL Rest: 120 seconds Reps: 10 to 12 Repeat B1 and B2 C - FRONT SQUAT Rest: 120 seconds Reps: 6 to 8 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 1 - Squats
Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 1 Set 1 Set 2 Set 3 Set 4
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________
WEEK 2
page 120


A1 - BENCHPRESS Rest: 120 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 Set 1 ____________ Set 1 ____________ Reps: 5 Set 2 ____________ Set 2 ____________ Reps: 4 Set 3 ____________ Set 3 ____________ Reps: 6 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 4 Set 6 ____________ Set 6 ____________ Move on to A2 A2 - WIDE GRIP (Elbows in Preacher Curl) Rest: 90 seconds Reps: 8 to 10 Repeat A1 and A2 B1 - DECLINE CLOSE GRIP BENCHPRESS (Elbows Out) Rest: 90 seconds Reps: 6 Reps: 5 Reps: 4 Reps: 6 Reps: 5 Reps: 4 Move on to B2 B2 - HAMMER CURL Rest: 90 seconds Reps: 8 to 10 Repeat B1 and B2
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 2 - BENCH PRESS
Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
page 121


C1 - BENCH PRESS Rest: 90 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Move on to C1 Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ C2 - SEATED ROWING (Neutral Grip, Squeeze) Rest: 90 seconds Reps: 8 to 10 Repeate C1 and C2
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 2 - BENCH PRESS
Weight Used ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________
WEEK 2
page 122


A1 - DEADLIFTS Rest: 120 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 Set 1 ____________ Set 1 ____________ Reps: 5 Set 2 ____________ Set 2 ____________ Reps: 4 Set 3 ____________ Set 3 ____________ Reps: 6 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 4 Set 6 ____________ Set 6 ____________ Move on to A2 A2 - LEG CURL Rest: 120 seconds Reps: 8 to 10 Repeat A1 and A2 B1 - ROMANIAN DEADLIFTS Rest: 120 seconds Reps: 6 Reps: 5 Reps: 4 Reps: 6 Reps: 5 Reps: 4 Move on to B2 B2 - LEG CURL Rest: 120 seconds Reps: 8 to 10 Repeat B1 and B2 C - DEADLIFTS Rest: 120 seconds Reps: 6 to 8 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 4 - DEADLIFTS
WEEK 2
page 123


A1 - PUSH PRESS Rest: 90 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 Set 1 ____________ Set 1 ____________ Reps: 5 Set 2 ____________ Set 2 ____________ Reps: 4 Set 3 ____________ Set 3 ____________ Reps: 6 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 4 Set 6 ____________ Set 6 ____________ Move on to A2 A2 - PULL-UPS Rest: 90 seconds Reps: 8 to 10 Repeat A1 and A2 B1 - HIGH INCLINE DB PRESS Rest: 90 seconds Reps: 6 Reps: 5 Reps: 4 Reps: 6 Reps: 5 Reps: 4 Move on to B2 B2 - REVERSE GRIP PULLDOWNS Rest: 90 seconds Reps: 8 to 10 Repeat B1 and B2 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 5 - PUSH PRESS
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________
page 124


C1 - PUSH PRESS Rest: 90 seconds Week 1 Weight Used Week 2 Weight Used Reps: 6 to 8 Set 1 ____________ Set 1 ____________ Move to C2 Set 2 ____________ Set 2 ____________ Set 3 ____________ Set 3 ____________ Set 4 ____________ Set 4 ____________ C2 - BARBELL CURL Rest: 90 seconds Reps: 6 to 8 Repeat C1 and C2 Week 1 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Weight Used ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 5 - PUSH PRESS
WEEK 2
page 125


A1 - BENTOVER ROW Rest: None Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ Reps: 15 Set 2 ____________ Set 2 ____________ Reps: 10 Set 3 ____________ Set 3 ____________ Reps: 5 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 10 Set 6 ____________ Set 6 ____________ Reps: 15 Set 7 ____________ Set 7 ____________ Reps: 20 Set 8 ____________ Set 8 ____________ Move on to A2 A2 - CLEAN AND PRESS Rest: None Reps: 20 Reps: 15 Reps: 10 Reps: 5 Reps: 5 Reps: 10 Reps: 15 Reps: 20 Move on to A3 A3 - FRONT SQUAT Rest: None Reps: 20 Reps: 15 Reps: 10 Reps: 5 Reps: 5 Reps: 10 Reps: 15 Reps: 20 Move on to A4 A4 - MILITARY PRESS Rest: None Reps: 20 Reps: 15 Reps: 10 Reps: 5 Reps: 5 Reps: 10 Reps: 15 Reps: 20 Move on to A5 Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 6 - COMPLEX FROM HELL
Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
page 126


A5 - BACK SQUAT Rest: None Week 1 Weight Used Week 2 Weight Used Reps: 20 Set 1 ____________ Set 1 ____________ Reps: 15 Set 2 ____________ Set 2 ____________ Reps: 10 Set 3 ____________ Set 3 ____________ Reps: 5 Set 4 ____________ Set 4 ____________ Reps: 5 Set 5 ____________ Set 5 ____________ Reps: 10 Set 6 ____________ Set 6 ____________ Reps: 15 Set 7 ____________ Set 7 ____________ Reps: 20 Set 8 ____________ Set 8 ____________ Move on to A6 A6 - ROMANIAN DEADLIFT Rest: None Reps: 20 Reps: 15 Reps: 10 Reps: 5 Reps: 5 Reps: 10 Reps: 15 Reps: 20 Move on to A7 A7 - DEADLIFT Rest: None Reps: 20 Reps: 15 Reps: 10 Reps: 5 Reps: 5 Reps: 10 Reps: 15 Reps: 20 Rest Week 1: 180 seconds Rest Week 2: 120 seconds Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Phase III - BLITZKRIEG FINAL EIGHT LOSS Weeks 11-12 Day 6 - COMPLEX FROM HELL
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Weight Used ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
WEEK 2
page 127

Fatass to Badass Training Schedule

Follow this schedule when performing these workouts for the next two weeks. Follow the links to watch videos on the subject. Make sure to warm-up before, stretch after and foam roll for optimal recovery. RECOVERY Pre Warm-up Post Stretch Foam Roll
WEEK #1
WORKOUT
ENERGY WORK Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.) High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
Monday Full Body Day 1 Tuesday Wednesday Full Body Day 2 Thursday Friday Full Body Day 3 Saturday Sunday
Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
WEEK #2
WORKOUT
Monday Full Body Day 1 Tuesday Wednesday Full Body Day 2 Thursday Friday Full Body Day 3 Saturday Sunday
Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
page 128


WEEK #3
WORKOUT
Monday Legs Priority Tuesday Wednesday Push Priority Thursday Friday Pull Priority Saturday Fat Loss Inferno Sunday
Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
WEEK #4
WORKOUT
ENERGY WORK Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.) High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
Monday Legs Priority Tuesday Wednesday Push Priority Thursday Friday Pull Priority Saturday Fat Loss Inferno Sunday
page 129


WEEK #5
WORKOUT
ENERGY WORK High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
Monday Shoulder/Traps Tuesday Legs/Arms Wednesday Thursday Shoulder/Traps Friday Chest/Back Saturday Sunday
Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk
WEEK #6
WORKOUT
Monday Shoulder/Traps Tuesday Legs/Arms Wednesday Thursday Shoulder/Traps Friday Chest/Back Saturday Sunday
page 130


WEEK #7
WORKOUT
Monday Upper Chest/Biceps Tuesday Legs Wednesday Thursday Biceps/Upper Chest Friday Back an Triceps Saturday Sunday
WEEK #8
WORKOUT
Monday Upper Chest/Biceps Tuesday Legs Wednesday Thursday Biceps/Upper Chest Friday Back an Triceps Saturday Sunday
page 131


WEEK #9
WORKOUT
ENERGY WORK High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
Monday Chest/Back Tuesday Legs Wednesday Thursday Guns (Arms) Friday Boulder Shoulders Saturday Hypermetabolic Sunday
WEEK #10
WORKOUT
ENERGY WORK High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk High Intensity Interval Training 15 minutes, 30 second sprint, 30 second walk Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins. Low-Intensity Cardio (Heart rate below 130 beats per min., 20 mins.
Monday Chest/Back Tuesday Legs Wednesday Thursday Guns (Arms) Friday Boulder Shoulders Saturday Hypermetabolic Sunday
page 132


WEEK #10
WORKOUT
Monday Squats Tuesday Benchpress Wednesday Thursday Deadlift Friday Push Press Saturday Complex from Hell Sunday WEEK #10 WORKOUT
Monday Squats Tuesday Benchpress Wednesday Thursday Deadlift Friday Push Press Saturday Complex from Hell Sunday
page 133

The Ultimate Guide For Fat Loss Success: Excercise, Nutrition and Motivation

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The Ultimate Guide For Fat Loss Success: Excercise, Nutrition and Motivation

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The Ultimate Guide for Fat Loss Success

Excercise, Nutrition and Motivation

Fatass to Badass overview

How to use this program

Other resources at your disposal

Fatass to Badass exercise program outline

How Heavy Should You Lift?

Exercise Example - Bench Press

Fatass to Badass Exercise Form

How to follow the workouts

FATASS TO BADASS: The science behind it

Phase III Sculpt

Fatass to Badass exercise rules

Fatass to Badass dietary guidelines

Fatass to Badass 5 phases of the diet

Phase I Ignition (Weeks 1-2)

Phase II Burn (Weeks 3-4)

Phase III Refuel (Weeks 5-6)

Phase IV Blast (Weeks 7-8)

Phase V Fat Loss Annihilator (Weeks 9-12)

Fatass to Badass peri-workout nutrition guidelines

Fatass to Badass sample dietary guidline

Nutrition Weeks 1-2 Ignition

Nutrition Weeks 3-4 Burn

Nutrition Weeks 5-6 Refuel

Nutrition Weeks 7-8 Blast

Nutrition Weeks 9-12 Fat Annihilator Diet

Fatass to Badass nutrition rules

CHEF BUFF Complete Meal Recipe Index

Fatass to Badass fat loss help centre

Secret Ninja Tactics

Fatass to Badass motivation

Fatass to Badass 10 key tips for success

Fatass to Badass FAQ

Fatass to Badass master food list

LOW GLYCEMIC CARBS

BANNED FOOD - DO NOT EAT ANY OF THIS!

Chef Buff Complete Meal Index

NUTRITION WEEKS 1-2 IGNITION

NUTRITION WEEKS 1-2 IGNITION

NUTRITION WEEKS 1-2 IGNITION

NUTRITION WEEKS 1-2 IGNITION

Protein Fat Carbs Total

NUTRITION WEEKS 1-2 IGNITION

NUTRITION WEEKS 1-2 IGNITION

Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820

NUTRITION WEEKS 1-2 IGNITION

NUTRITION WEEKS 3-4 BURN

NUTRITION WEEKS 3-4 BURN

Protein Fat Carbs Total Daily Calories 40% 60% 0% 1750

NUTRITION WEEKS 3-4 BURN

Protein Fat Carbs Total Daily Calories 50% 50% 0% 1800

NUTRITION WEEKS 3-4 BURN

NUTRITION WEEKS 3-4 BURN

NUTRITION WEEKS 3-4 BURN

Protein Fat Carbs Total Daily Calories 50% 50% 0% 1900

NUTRITION WEEKS 3-4 BURN

Protein Fat Carbs Total Daily Calories 40% 60% 0% 1750

NUTRITION WEEKS 5-6 Refuel

NUTRITION WEEKS 5-6 Refuel

NUTRITION WEEKS 5-6 Refuel

NUTRITION WEEKS 5-6 Refuel

Week 6 ___ _ _ ___

Week 12 ___ _ _ ___

Weight Used

Weight Used