Transformation Day Course Notes

The day aims to educate trainers of all levels on what a transformation is,
so that they can advise clients new and existing.
How Should I start A Client On A Transformation?
A transformation begins with the tipping point of reason and decision
before even venturing into the recommendations of nutrition and exercise.
All the education provided to a client is useless without first laying the
action steps of motivation in order to build a stable foundation needed for
a successful transformation.
Help your client create smart measurable goals. Ask them to first fill out a
FLOW chart, which stands for:
Fixed Goals
Limitless Goals
Opportunities
Weaknesses
An example of a short term, or fixed goal, would be one that your client
can focus on working toward achieving over the 12-week period of their
transformation. So, losing 20lbs, increasing 2 inches on each arm, or
attaining a 6 pack are all fixed goals that you can help your client
distinguish with a requirement of writing this down for them to revisit
frequently over the 12-week period. As a trainer, you should also be
revisiting the goals with them to ensure they are detailing these goals
consistently with adjustments as they progress.
A limitless goal is one that will see them persevere with their new lifestyle
past the 12 weeks, or their fixed goals. Its essential that you help your
client determine and detail limitless goals in order to make their
commitment a lifestyle, not just a short-term commodity. An example of a
limitless is one that a client should focus on as a long-term goal. Feeling
more confident to approach a potential partner, having more energy to
focus at work, having more strength to play with your children or being a
strong inspiration to work colleagues or family are all examples of focal
points that should motivate reasons to change for the client in order for
you to continue to assisting them with their health, fitness and
appearance goals.
The opportunities your client can experience are often ones that they
never thought could result from a simply structured yet effective
transformation plan. Frequently clients will find that they experience
improved discipline, confidence, focus, energy, strength, agility, sexual
function as well as a cleaner bill of health. Following a transformation plan,
the client can delay the onset of diabetes, heart conditions, osteoarthritis,
Alzheimers, and much much more. Making your client aware of this,

additionally with the support of scientific data, can enhance the trainees
accountability to their goals.
Just as important as setting out your clients opportunities, is helping them
recognize their weaknesses. If you fail to plan for your client, you are only
planning to fail. They will encounter obstacles such social gatherings,
celebrations, travel, delays, family commitments, long working hours,
traffic, cravings, etc., that will derail their schedule and feed opportunity
for excuse. Be sure to have your client write down their weaknesses along
with a counterattack for them to prevent them going off track. When your
client recognizes these weaknesses, he/she will be much more open to
preparation beforehand.

Record progress
Take Before and After Pictures.
Your client may be reluctant to having their before and after pictures
taken but this is an essential tool for both the trainer and client to track
progress. Very often, a client will not see the changes within themselves
even if their clothes or weight show that their body composition is
changing for the better but when they look back at their starting position
in terms of appearance, this can be a very encouraging tool. You will find
that although your client was extremely embarrassed to have their before
picture taken at the beginning stage, they will become very proud to show
it to others when comparing it to their after picture. This also serves as a
great marketing tool for you, the trainer. When speaking to prospective
future clients, you can use these past success stories and testimonials as
credit to your ability to deliver as a highly regarded personal trainer.
Record Bodyweight and Measurements
The weight on the scales shouldnt be the only tool used to record the
progress of a client. Muscle weighs double that of fat, so, on occasion, a
client who may add muscle weight will only lose a minimal amount of
body weight. However, their body composition should change more
dramatically. A very experienced trainer will be able to visually see this
change and progress but for the less experienced trainer, Physique Elite
recommend that you take the measurements of your clients as well as
their body fat percentage with a calliper.
Write Everything Down
Tracking progress is essential for adherence to short and long-term goals,
as well as creating self-sufficient accountability. Ensure your client writes
down every single meal in a pocket notebook in the most detailed manner
as possible. Their accountability is you, so be sure to review their book on

a daily basis, or as often as you visit with your client. Highlight the
smallest detail of inaccuracies such as mistimed meals, misjudged
sleeping patterns, food amounts, unaccepted condiments, or anything
thing that wasnt recommended within their plan. Make it clear that if
anything should be highlighted within their book, that this can potentially
put them back a day or more in progression and additional cardio or a
similar forfeit should be implied to prevent them from making a habit of
excuse

How Does a Client Get Advice From Physique Elite?

You should be available to your client as not only a trainer, but also as a
psychologist, nutritional expert, motivational speaker, lifestyle coach, and,
on occasion, a friend. A transformation is quite often the hardest thing an
average person has had to endure. Intense training, daily cardio, frequent
eating, constant food preparation, battling cravings, change of hormone
patterns, delayed onset muscle soreness, and tiredness are some of the
conditions your client will go through during this transformation. You, the
trainer, are the only one they can rely upon for understanding and
relation. When possible, you should offer as much support, advice,
direction, understanding, motivation, education and inspiration with their
transformational success always in mind. Physique Elite trainers are often
available to their clients 24/7 for phone calls of advice and support to
never allow the client to falter a moment weakness that can easily derail
their journey. Encourage your client to interact with likeminded people
within their immediate vicinity of friends and online within the HRX forums
who are going through the transformation. By interacting with others who
are, or who have been in a similar transition, they will have more
acceptances to the change, will better understand the process and form
an indirect form of accountability to others. Soon, they will be encouraging
and education others which, in turn, will create an even stronger bond of
accountability upon themselves.
The HRX website has a panel of Physique Elite trainers available for given
fields of expertise to better assist clients of varying needs, such as
medical conditions, rehab requirements, motivational momentum, and
exercise education.
There is also a constant stream of educational content in the form of
articles, videos, social interaction and updates to better educate the client
for additional motivation to proceed with confidence and understanding.
Remember, knowledge is power and the better you can help your client
understand the process, the more open they will be for change and to
inspire change in others around them.

Expectancy During the Transformation Period

If you adhere and implement adequate training, nutritional and
supplemental principles, you can expect to see results in your clients
appearance within the first 3 weeks. Hopefully, friends and family of your
client will begin to notice, which will encourage them further to persist. Its
quite common for your client to frequently feel hungry with the addition of
cravings through an increase of metabolic rate due to the more feeding
intervals, exercise and thermogenesis. So, you may want to prepare and
tell your client to contact you ASAP when these occurrences persist. Offer
your client strategies to keep his or her mind active so not to think too
much about food and provide additional answers to feed them during
this time of need. Fibrous vegetables, flavoured water (BCAA Drink), Green
Tea, Celery, chewing gum, the occasional diet soda, can all help curb
hunger and cravings until they pass.
Physique Elite recommend that you ask your client to report their body
weight every morning before their breakfast. They should write this into
their notebook as well as text message this to you. This is mainly to instil
a healthy obsession with their new lifestyle but will also minimize the
chances of them cheating knowing that their weight may rise the
following morning. If there is a fluctuation within their weight, this will
more likely be of hormonal or fluid change and retention but use a weekly
guide to assist with averaging out progression.
Setting smart goals
As a trainer, you have to be able to critique the client and not tell them
only what they want to hear. You should help your client create smart
goals. If your client believes that they are going to get a 6-pack beginning
at 25% body fat, build arms to measure 18 when at present they are 13,
you have to inform them of what is realistic to their potential, genetics
and time available. By setting small, simple, realistic and measurable
goals for each individual, it is much more likely that your client will enjoy a
sense of achievement when every small, yet important, milestone is
completed.
It is advisable by Physique Elite for you to recommend what we call The
Pillars of Power to your client when setting smart goals. You should
encourage your client to:
Burn and Build Bridges
As mentioned earlier, separating themselves from detractors and negative
influences while encouraging positive relationships and motivational
connections with people within their social groups and on the HRX forums
while help assist with constant companionship on a usually independent
journey,

Be Transparent
Encourage your client to tell as many people as possible of their goals.
The more people they tell, the more they will put their sincerity on the line
whilst placing pressure upon themselves not to cheat or derail from their
goals
Form Accountability
By having you as their trainer, already you have formed an accountability
relationship for your client. Further than this, tell your client to track their
progress by charting their nutrition, weight and FLOW chart within the
HRX website group and within their pocketbook. Also, encourage them to
post their pics either online within the HRX website for support,
encouragement and accountability. If they are reluctant to post online, ask
them to use their before picture and an image that inspires them as their
computer screen saver or to keep in their wallet, or somewhere that will
be a constant reminder of accountability confirmatory of where
Mastering the Mindset
The mindset required from both the trainer and client is complete 100%
unrelenting effort, commitment, dedication, inspiration, motivation,
hunger without even an ounce of negativity or thoughts of anything less
than an unbelievable transformation. You must create a healthy obsession
of surroundings such as consistent supporting reminders and encouraging
quotes either by text or email. Ask your client, when applicable to send
images of the healthy food they have just eaten for accountability
purposes. Send the occasional inspiring image of an amazing
transformation or a video of someone with a disability proving the
unimaginable through exercise in order to discourage excuse. Above are
just some of the strategies that can be used. So, as you can see, as much
of a commitment from you is required just as you require from your client.
You must be completely passionate, available and knowledgeable to
instinctively adapt to your clients needs when required.
The Reward For Completing a Successful Transformation
The rewards of completing a transformation are endless. The benefits
extend much further than physical - every client will experience different
values. Because of the punctuality and diligent schedule applied during
the 12 weeks, a trainee can experience more structure and discipline
within their work place, finances, relationship, communication,
timekeeping, and lifestyle as a whole. A sense of achievement, fulfilment
and inspiration will fuel them with more energy, vibrancy and motivation
to help others reap the benefits of such a plan. It is quite common for a
client to preach the benefits of a healthy lifestyle to most people they
know once they have completed a transformation. In some extremes,
trainees have given up their profession to become a qualified personal
trainer. The feeling of more confidence, energy and inspiration becomes a
new and implemented introduction to not only the client, but the trainer
too. The sense of accountability, proud responsibility and achievement is

shared equally when a trainer has given so much time and effort into
delivering successful results. This also boosts the confidence of the
trainer, confirms his knowledge and is backed with real life results.

Muscle Fibres
Within the human body there are 3 muscle fibre types
Type 1 slow (oxidative) twitch muscle fibres
Type 2a fast (oxidative) twitch muscle fibres
Type 2b fast (glycolytic) twitch muscle fibres
Within the muscle cell we also have the mitochondria and myoglobin.
Mitochondria is best described as the digestive system of the cell
which allows for the catabolism of nutrients and the conversion of the
nutrients into a usable energy source.
Myoglobin is best described as a protein, which has oxygen bound to it
enabling it to act as a useful oxygen source. This is can be helpful during
prolonged periods of exercise where oxygen is required.
Understanding how each muscle fibre works and how they respond to
different training intensities and repetition ranges is essential for you as a

trainer. In more detail, we are going to look at each muscle fibre and gain
an understanding of its primary function during exercise and how we can
relate that to resistance training.
Muscle Fascia
The fascia is a 3 dimensional elasticated sheath of fibres which envelope
your organs, skeletal muscles and muscle fibres we are interested in the
muscle fascia. The elasticity of the muscle fascia is fairly stubborn,
although it has the ability to stretch it doesnt like to. The benefit of
stretching the fascia is that it will increase the capacity for new lean
muscle tissue to develop.
Type 1 slow (oxidative) twitch muscle fibres
Slow twitch muscle fibres are enriched with myoglobin and mitochondria,
which is why they are able to sustain a constant state of exercise over a
long period of time. Due to the mechanics of the slow twitch muscle fibres
there is a lot of oxygen present; therefore the ability to replenish oxygen
levels and overcome an oxygen debt is great due to this physiological
feature.
In theory, slow twitch muscle fibres have a relatively slow contraction
speed, which is why they are very resistant to fatigue. Logically you would
think that your muscles are made up of 50% slow twitch muscle fibres and
50% fast twitch. However, in reality this is far from the case for most
individuals. The split in percentages is completely down to your genetics
and it can vary quite significantly from one person to the next.
Training specifically to target your slow twitch muscle fibres is going to
benefit the participant in a number of ways. There also other benefits to
the participant when using high repetitions, which are not necessarily,
linked to your slow twitch muscle fibres.
Type 1 muscle fibre characteristics:
Slow twitch muscle fibres can account for up to 50% of the overall
muscle mass within a muscle group therefore by targeting those fibres
you are going to stimulate greater lean muscle development via
sarcoplasmic hypertrophy.
Due to the fact your sets will last for longer as it takes longer to
make the slow twitch muscle fibres fatigue your calorie expenditure will
increase.
The volume of oxygenated and nutrient rich blood travelling into the
working muscles is greatly increased. This can equate to much more
effective muscle recovery simply because there are more nutrients
available for the muscle cell to absorb. This also means that toxic salts are
more likely to be flushed away from the muscle fibres, which will also help
accelerate the recovery process.

Forcing high volumes of blood into the muscle will help stretch out
the fascia. The fascia is best described as an elastic fibrous tissue, which
houses your muscle fibres. It can be very stubborn which restricts the
ability to develop new muscle tissue. Over time, by increasing the blood
flow into the muscle the fascia will become more elastic thus leading to
more room for new muscle fibres to develop.
High repetition training, which is in order to stimulate the slow
twitch muscle fibres and can also help the participant improve their
aerobic capacity.
Using higher repetitions means that the amount of resistance used
will be less. This is beneficial because although the target muscle groups
and cardiac system are being worked very hard, the connective tissues
within the body are not under so much stress. One of the common down
falls of heavy-duty weight training on a continuous basis is the level of
stress placed upon your ligaments, tendons and cartilage.
Type 2a fibres
Type 2a muscle fibres are known as fast oxidative muscle fibres due to the
fact that they are able to produce and split ATP rapidly via both, aerobic
and anaerobic metabolism. Type 2a muscle fibres are best described as a
hybrid or cross-over between your type 1 slow twitch muscle fibres and
your type 2b fast twitch muscle fibres.
Type 2a muscle fibres are red in colour due to the fact that they are
enriched with myoglobin and also contain a high percentage of
mitochondria. Due to the mechanics of type 2a muscle fibres they are able
to resist fatigue more effectively than type 2b muscle fibres, yet the
power output of type 2a muscle fibres is not quite as high as that of type
2b muscle fibres. This is due to the fact that the contraction rate of the
muscle fibre is not quite as rapid as that of type 2b muscle fibres.
Type 2a muscle fibre characteristics
. Rich in myoglobin and mitochondria which means they are red in colour
. Fast contraction speed
. Ability to split ATP at a fast pace via aerobic and anaerobic metabolism

Type 2b muscle fibres

Type 2b muscle fibres are otherwise known as glycolytic muscle fibres.
The explanation for their name lies heavily in the title, glycolytic. Unlike
type 1 and type 2a muscle fibres your type 2b fibres are not able to
produce and split ATP via aerobic means therefore they rely on glycogen
as an energy source. If you ever wondered why strong men eat a lot of
complex carbohydrates this is why, because the type 2b muscle fibres rely
on stores of muscle glycogen to split ATP. They contain very few

myoglobin, blood capillaries or mitochondria and are white in colour due

to the lack of oxygenated blood.
Type 2b muscle fibres are able to generate immense levels of power,
especially when they are conditioned to do so via specific training
designed to stimulate myofibrillar hypertrophy. The length of time your
type 2b muscle fibres are able to sustain their power output for is largely
down to your training regime as well as genetics, and your diet. Generally
speaking it is anywhere between 6-10 seconds for a normal person.
Type 2b muscle fibre characteristics
.
.
.
.

Very few myoglobin, mitochondria or blood capillaries and white in colour

Rapid contraction speed
Not resistant to fatigue
Only able to metabolise ATP via anaerobic means

Hypertrophy
Muscular hypertrophy simply means the expansion of a muscle. In short,
the process in which the muscle increases in size.
There are two forms of muscular hypertrophy known as myofibrillar and
sarcoplasmic hypertrophy.
Myofibrillar Hypertrophy
Myofibrillar hypertrophy occurs when the muscle fibre gains more
myofibrils, which in turn contract leading to greater tension within the
muscle fibre. This form of muscular hypertrophy leads to great density
within the muscle, which can give a hard looking muscle. Myofibrillar
hypertrophy leads to increases in strength and power.
Sarcoplasmic Hypertrophy
Sarcoplasmic hypertrophy occurs when there is an increase in sarcoplasm
within the muscle cell. This is a form of fluid, which does not stimulate or
enhance the muscle contraction; it simply increases the size of the muscle
cell by as much as 25-35%. This is beneficial for those athletes who desire
to increase their overall size in muscle mass.
Sarcoplasmic hypertrophy is generally specific to type 2a muscle fibres.
Muscle contractions
There are four main types of muscle contraction, which are listed below.
Isotonic muscle contraction

This simply means that the length of the target muscle alters as there is
movement within a given body part. As a result an isotonic muscle
contraction occurs of which there are two types depending on the
application of the exercise.
Concentric muscle contraction
Concentric muscle contractions occur when a muscle shortens in length. A
perfect example of this would be the elbow joint straightening from a
flexed position to outstretched which would cause the triceps to shorten
which would be described as a concentric muscle contraction. This is the
kind of contraction most people will focus on in the gym when lifting
weights.
Eccentric muscle contraction
This kind of muscle contraction is the complete opposite to a concentric
muscle contraction. An eccentric muscle contraction occurs when the
muscle lengthens; using the same example as above the elbow would
bend from an outstretched position into a flexed position forcing the
triceps to lengthen. This type of muscle contraction is harder to stimulate
and normally requires deceleration from some form of resistance.
Isometric muscle contractions
An isometric muscle contraction occurs when a muscle is generating a
degree of force without increasing or decreasing in length. A great
example of an isometric muscle contraction would be flexing your bicep
and holding it for 10 seconds. For those 10 seconds your bicep muscles
are isometrically contracting. The level of force the individual muscle is
able to generate against the resistance depends at which length the
muscle is at. Every single muscle group within your body has a specific
length at which it is able to generate a maximal level of force against a
resistance during an isometric muscle contraction.

Nutrition

The training and mental aspects only account for a portion of the results
any client will enjoy during their transformation, nutrition is a vital factor.
As a Transformation Specialist you must be able to instil a certain level of
nutritional understanding into the client to ensure they value the
importance of eating right. For many years Kris and Neil have lived by this
motto you are what you eat and they believe that to achieve your
best results you must do the same.
To make a transformation appealing enough to a client it is essential that
they feel they are able to stick to the plan, and that they feel it is
something they could do indefinitely. This is why we encourage clients to
opt not to stipulate specific ratios of food in terms of weight, and instead
used a generic measuring tool to make accounting for your food portions
relatively simple.
The Rules
-

Eat every 2-3 hours

Eat a palm-sized portion of protein
Eat a palm-sized portion of complex carbohydrates (up until 3pm)
Eat a fist-sized portion of fibrous vegetables
Add 1 teaspoon of a condiment

From a clients perspective the rules are very simple to follow and it does
not require them to measure out foods to such an extent it becomes a
burden, and ultimately the downfall of their transformation.
Why?
Eating every 2-3 hours is something, which has been somewhat of a
staple to many successful transformations for decades. The theory is that
via a process known as peristalsis where muscles contract to push the
food down into the stomach a thermogenic effect is created, leading to an
elevation in your basal metabolic rate this basically means your body
will burn more calories through the day.
Eating regular meals consisting of protein and low GI (glycemic index)
carbohydrates also help regulate blood sugar levels preventing the onset
of cravings for sugary foods as a result of the dreaded blood sugar crash.
This will also help improve insulin sensitivity, which means that when
insulin is secreted into your blood stream it is able to bind more easily to
the cells in your body, improving the rate at which glucose is absorbed
from your blood stream.
As well as helping to stabilise your blood sugar levels, protein is essential
during a transformation for a number of other reasons. Protein is
responsible for the production and rejuvenation of cells within the body
including your skin and nails for example and of course your muscle

tissue. Due to the immense levels of stress your muscles will undergo
during the training it is absolutely essential your protein intake is
adequate to allow for efficient recovery to prevent the onset of over
training. Protein is also essential in order to build new lean muscle tissue
as it provides the muscle with a diverse range of amino acids the
building blocks to your muscles. The best protein sources during the
transformation include:
-

Chicken breast
Turkey Breast
Lean Beef steak
Fish
Eggs & Egg whites
Cottage Cheese
Protein Powders

Complex carbohydrates act as an energy source to the body that is their

pure function. They also have anti-catabolic properties, which is why
during the transformation you utilise a very fast digesting carbohydrate
post-workout. In Kris and Neils experience they have found by including
slow digesting complex carbohydrates into clients meal plans their
metabolic rate becomes accelerated and it helps prevent their thyroid
function from slowing down. However, they feel during the 12-week plan it
is important to limit complex carbohydrates after 3pm because the body
is more likely to not require this energy, leading to the redundant glucose
being converted to body fat. This restriction does not include post-workout
carbohydrates. The best complex carbohydrate sources during the
transformation include
-

Sweet Potato
Brown Rice
Oats

Fibrous vegetables are a fantastic source of micronutrients including

essential vitamins minerals which aid overall immune function and health.
Green vegetables are also very low in calories and they have little effect
on insulin levels, which is key when fat loss is the main goal. Fibrous
vegetables are also a great way to keep yourself feeling full whilst
consuming small volumes of calories relatively speaking to the volume of
food you are eating.
Condiments can play an important role during a transformation, especially
when this is meant to become an indefinite transition in lifestyle.
Condiments provide a snippet of taste, which helps keep the cravings at
bay during a transformation and they also help make dieting for
manageable for the individual.
Typical Days Eating

Breakfast oats, 8 egg whites, 1 whole egg, peppers & red onions
The oats will help replenish the muscle glycogen levels, which have
become depleted during the night, whilst the eggs provide fast digesting
protein source the peppers & red onions provide some fibre and flavour
to the omelette
Mid-Morning chicken breast, brown rice, broccoli & sweet chilli source
The brown rice helps provide energy for your workout later on in the day
and a slow release of energy to help stabilise blood sugar levels whilst the
chicken provides a dense source of protein the broccoli is a great source
of fibre and micronutrients whilst the sweet chilli source provides great
flavour
Lunch chicken breast, sweet potato, asparagus & soy sauce
The sweet potato is a great slow release complex carbohydrate source
and will act as the last source of energy for the day before you train as
where the chicken remains a staple protein source. The asparagus is
another great source of fibre and the soy sauce adds great taste
Mid-Afternoon salmon fillet, broccoli, cauliflower & mixed peppers
The fish is a preferred choice of protein close to your workout (90 minutes)
because fish digests faster due to its finer texture. The complex
carbohydrates have been replaced with a more diverse range of fibrous
vegetables providing an abundance of flavour and micronutrients
simultaneously.
Post-Workout 1 scoop of whey isolate, 2 scoops of Vitargo,
The ratio of 2:1 in favour of fast digesting carbohydrates is a rule followed
by many with much research pointing towards its benefits. The fast
digesting carbohydrates from the Vitargo will offer almost immediate
replenishment of muscle glycogen levels, which will help prevent
catabolism. The whey isolate will be shuttled to the muscle cell where it
will provide the muscles with the essential amino acids to begin repairing
the muscle right away.
Evening Meal Lean steak, mixed green vegetables, peppers &
mushrooms
The beef steak will provide a slow digesting protein source enriched with
muscle building amino acids and due to the naturally higher fat content in
beef this will help suppress cravings. The range of fibrous vegetables will
add to the flavour of the meal, provide a diverse range of micronutrients
and help increase thermogenesis.

Before Bed cottage cheese & 1 scoop of casein

The cottage cheese is rich in casein protein; a very slow digesting protein
source, which will help feed the muscles for several hours during the
night. The scoop of casein protein will further increase the volume of
amino acids going into your blood stream during the night. This will help
prevent catabolism during the fast.
This is a very vague outline of a typical days eating during the
transformation for illustration purposes. As a Transformation Expert you
must familiarise yourself with these eating protocols and the theory which
supports their application to ensure you are able to advise clients on a
diverse range of suitable meals at given times of the day.
Supplementation
As well as a regimented eating regime we advocate the use of several
natural supplements to further aid your progress and overall health. With
over two decades of experience within the supplement industry it is fair to
say Kris and Neil have tried just about every supplement available off the
shelf and has concluded that the following are most suitable and
beneficial during a 12-week transformation.
Multi Vitamin & Mineral
Due to the nature of the way a lot of the food we eat is farmed the mineral
and vitamin content is depleted compared to years gone by. Minerals and
vitamins come under an umbrella term micronutrients and they serve
for many different purposes, which are health related to your body. During
intense exercises programmes (such as DTP and Y3T) your immune
system is likely to also become suppressed which is why it is essential you
use a supplement of this variety.
Protein Powder
Protein powders are a staple supplement, which offer immediate access to
amino acids, which the muscles require to recover properly. Protein
powders also offer convenience, which is very important during a
transformation where there will be times when eating a solid meal is
impossible. Choose a protein powder low in sugar, lactose, gluten free and
with probiotic elements if possible.
Carbohydrate Powder
DTP and Y3T training is very labour intensive, which means your muscles
will quickly become fatigued and depleted, especially post-workout. With
this in mind we insist on using a fast digesting carbohydrate immediately
post-workout to replenish the muscle glycogen levels and to act as an
anti-catabolic agent. Vitargo is the preferred choice with numerous studies

illustrating that it is the most effective fast release carbohydrate

supplement available.
BCAAs (Branched Chain Amino Acids)
Within the body there are essential and non-essential amino acids BCAAs
provide the body with 3 essential amino acids, which it is unable to
manufacture itself. Amino acids are the building blocks of muscle tissue,
meaning that they promote recovery as well as the development of new
muscle fibres. Using BCAAs before, during and after your workouts is
essential in order to provide the muscles with the necessary building
blocks to prevent catabolism and force a state of recovery.
Creatine
Creatine is a naturally occurring supplement, which helps aid muscular
endurance and strength during your workouts. Creatine supplements work
by enabling the body to resynthesize ATP stores more rapidly, which is the
fuel source, used during intense exercise such as DTP and Y3T training.
Creatine is known to cause a small degree of water retention in certain
cases but by keeping your fluid intake high this will help flush the excess
water through, and as you approach the end of the transformation before
your photos you can pull the creatine out.
Meal Replacement Powders (MRPs)
MRPs are there to offer convenience for when you are travelling and
require a meal on the go, yet you are unable to have a solid meal. These
supplements come in the correct formulation with carbohydrates and
protein. If it is after the time (3pm) where you are allowed carbohydrates
then switch to a regular protein powder as your meal replacement.