FREE

TEMPLATES
& MEAL
IDEAS

THE

NO-BULLS&#!
GUIDE TO

FAT LOSS
HEY
THERE
WELCOME TO THE JPS HEALTH & FITNESS
NO-BULLS&#! GUIDE TO FAT LOSS.
Jacob Schepis, Author
Director & Founder of JPS

Josh Cakitaki, Co-Author

Head of JPS Education

Losing weight, or more specifically fat, is the If you have any questions along the way, email
number one thing I get asked by clients as me at jacob@jpshealthandfitness.com.au.
they walk through the JPS doors.
P.S. Make sure to have a pen and paper handy!
And as we get closer to summer, who doesn’t I need you to work with me along the way to
want a lean, beach ready physique? help devise your plan.
While some in the industry *cough cough*
would hold this information from you – or
charge you an overly zealous fee, I love nothing
more than sharing my knowledge and being When you see sections like this
able to help more and more people get in throughout the eBook, pay extra close
shape, the right way. attention. These are absolutely essential
to putting together your fat loss plan.
So before I give you a detailed explanation of
how to set up your fat loss diet, I first need to
make sure we are all on the same page with
what it takes to lose fat.
NO-BULLS&#!
FAT LOSS
FUN-
DAMENTALS
There are a few things that are a necessity when it comes to fat loss, and no, it isn’t cutting out
carbohydrates, cardio or avoiding alcohol.

ENERGY DEFICIT
An energy deficit is simply an imbalance of energy. Your body must burn more calories than you
consume via food and drink. With me? Therefore, we must either:

EAT LESS
MOVE MORE
A COMBo OF THE ABOVE
Whilst it isn’t that simple, in essence, we must control our food intake, and I’ll show you how to
best go about that soon!
HIGH PROTEIN
Weight loss is very different to fat loss. Therefore, to ensure you lose most of your
‘weight’ from fat, it is imperative to consume
Weight can be anything, including muscle, a moderate-high protein diet.
water, losing your arm and so forth.
That’s not what will help you look great in
your speedo’s this summer. I mean, only
having one arm may make swimming even Your daily protein needs can be
more difficult. Excuse my sarcasm… covered by 1.6g - 2.5g per kilogram of
your body weight. See example below:
When we are in an energy deficit, you are at
a much greater risk of losing muscle tissue.

2g PROTEIN x 60KG BODY WEIGHT = 120G PROTEIN PER DAY

RESISTANCE TRAINING
As mentioned, we want to lose fat, not muscle.
Our best tool in our toolbox for maintaining
muscle is resistance training, with a focus on
progressive overload.
Therefore, it is important to lift some iron.

Aim for 2 - 5 sessions per week,

training with a variety of compound and
isolation exercises.

FIBER & WATER

The final thing we need to consider for fat loss
is how much fiber and water we consume.
This is crucial for gastrointestinal health, as
well as satiation (fullness) whilst in a
calorie imbalance.

Consume 2 - 3 serves of vegetables OR

15g of fiber per 1000 calories.

Drink 6 - 8 glasses of water per day,

monitor urination colour (avoid yellow
– aim for clear).

Ok, so now we know the important variables

in our diet that we must pay attention to, we
need to devise a plan to track, monitor and
amend to move closer to our goal physique.
6
STEPS
TO LEAN
STEP 1 - IDENTIFY START POINT
The first thing you need to do is identify your starting point, and scale weight alone will not
suffice. Write down your answers to the above, and you should have a clear picture of where you
currently sit in terms of your body composition and mindset factors.

I weigh... My relationship with food is

Waist measurement I think my body is

Thigh measurement Taken a progress picture

Arm measurement
STEP 2 - IDENTIFY PROBLEM AREAS WITH YOUR NUTRITION HABITS
Now that we know where you start, it’s time to start problem solving. These are all questions you
will need to ask yourself, and will guide you in determining where your pitfalls lie.

Am I an emotional eater Do I have a poor relationship with food?

Does my social life interfere with my ability to eat well? Do I snack too often?

Do I lack structure? Does skipping meals cause me to over eat?

Am I a stress eater?

STEP 3 - Identify Target & Time Frame

With a starting point, and some obstacles determined, it is now time to hone in on the target and
set a time frame. Write down the following:

Goal body weight Time frame

Goal measurements
Your goal body weight and measurements
should be realistic, and not extreme.
Setting small achievable goals will increase
your likelihood of success tenfold, as
opposed to setting unrealistic expectations.
This will dictate your time frame.
Parkinson’s law: “Work expands as to fill the
time available for it’s completion”.
Or simply put, people procrastinate. So if
there is no deadline, nothing
gets done!

RATE OF FAT LOSS

A healthy and sustainable rate of fat loss

can be anywhere between 0.005 - .01 %
of bodyweight per week, depending on
your starting point.

While it may seem exciting losing weight on

the scale at a fast rate, this isn’t necessarily a
good thing. In order to preserve muscle mass,
strength, proper hormonal function and above
all- sanity, consistently modest decreases in
scale weight is the best long-term option.
Example: Starting weight of 60kg losing weight
at a rate of 0.005 - 0.01% BW per week =
300g - 600g per week.

Smaller frames will lose at a smaller rate

than someone who is much larger.

Example: Starting weight of 50kg losing weight

at a rate of 0.005% - 0.01% BW per week =
250g - 500g per week.
NO-BULLS&#!
Step 4 - DETERMINING CALORIE &
MACRONUTRIENT INTAKE
To know where to start our fat loss phase, we
must know how many calories it is our body
requires in order to create an energy deficit.
Quite simply, an energy deficit means that
your body is burning more calories per day
than you are eating and drinking.
When the body is in a state of energy
imbalance aka a deficit, it will rely on stored
energy to make up this gap - aka fat.
PART 1 - DETERMINING MAINTENANCE
CALORIES
First, you must determine your body’s
maintenance calories, which is the amount of
energy you need to either gain or lose weight.
Our Total Daily Expenditure is largely
determined by 3 things:
1. Sustaining bodily functions of the organs
as well as muscle and fat (Resting Metabolic
Rate) 60 - 75%.
2. How active we are day-to-day i.e.
fidgeting, walking, labour demands (Non
Exercise Activity Thermogenesis) as well as
our exercise and training regime (Physical
Activity Thermogenesis) 17 - 32%.
3. The digestive process (Thermic Effect of
Feeding) 8%.
Know that you know how we burn energy, it is
time to calculate your daily maintenance calories.
To do this, you must first determine how active
you are - use our worksheet on the next page.
HOW TO CALCULATE CALORIES & MACRONUTRIENT INTAKE
PART 1 - CALCULATING YOUR MAINTENANCE CALORIES

MALE MAINTENANCE CALCULATOR

Low Moderate High

What’s your activity (Less than 2 hours of (2 - 4 hours of (4+ hours of
Activity Level
level? moderate - vigorous moderate - vigorous moderate - vigorous
activity per week) activity per week) activity per week)

Based on your activity

level above we assigned Multiplier 29 31 33
you a multiplier.

Weigh yourself and

simply multiply your
body weight (in KG)
Body Weight (kgs) Enter Here Enter Here Enter Here
with the multiplier
above to get your
maintenance calories.

These numbers
will become your
maintenance calories
Calories #Value? #Value? #Value?
- now to the ever-
important calorie
deficit!
 FEMALE MAINTENANCE CALCULATOR

Low Moderate High

What’s your activity (Less than 2 hours of (2 - 4 hours of (4+ hours of
Activity Level
level? moderate - vigorous moderate - vigorous moderate - vigorous
activity per week) activity per week) activity per week)

Based on your activity

level above we assigned Multiplier 27 29 31
you a multiplier.

Weigh yourself and

simply multiply your
body weight (in KG)
Body Weight (kgs) Enter Here Enter Here Enter Here
with the multiplier
above to get your
maintenance calories.

These numbers
will become your
maintenance calories
Calories #Value? #Value? #Value?
- now to the ever-
important calorie
deficit!

For example, a 60kg female with moderate activity levels (training 2 - 4 hours per week) would
have a maintenance calorie intake of 1700 calories. These calculations are just an estimation and
serve as a good starting point which may require adjustment after assessing whether or not you
lost or gained weight.
PART 2 - CREATING A CALORIE DEFICIT

To create an energy deficit, we simply have to eat less than our determined maintenance calories.

DEFICIT (FAT LOSS)

Slow fat loss, suited

for already lean Small
individuals. Maintenance calories x 0.9

Moderate fat loss,

suited for most Moderate Maintenance calories x 0.8
individuals.

Fast fat loss, suited

for overweight Large Maintenance calories x 0.7
individuals.

Using our example before of the 60kg female, if she was to opt for a small deficit her 1700
calories x 0.9 would bring her target to 1,500.
 This is just a guestimate and starting
point. If you are loosing too much weight
or not enough weight, see step 6.

Training Hours includes moderate – high

intensity activity. Now that you have
determined your calorie intake, it’s time to
work out your macronutrient targets.

Protein
Dietary protein has 4 calories per gram
and contains essential amino acids that are
responsible for tissue repair and growth and is
also the most satiating (filling) macronutrient,
which makes it a critical component of our
diet. Some great sources are: Poultry, Meat,
Fish, Eggs & Tofu.
Aim for 1.6g - 2.5g per kilo of body weight.
E.g. 2g x 60kg = 120g (600 calories)
How much for me?
If you are extremely lean or performing a
high volume, high intensity strength program
consume more than 2g per day. If you
are higher in body fat and are following a
moderate volume and intensity protocol, opt
for the lower end of this range.

Fat
Dietary fat has 9 calories per gram and contains
essential fatty acids that are responsible for
hormone production and the absorption of
nutrients. Some great sources of fat are: Nuts,
Seeds, Oils, Oily Fish, Avocado and Egg Yolk.
Aim for 0.8 - 1.2g per kg of body weight.
How much for me?
The amount of fat you consume should be
dictated by preference, as this will have no
detriment to your fat loss efforts provided
you create a calorie deficit.
Carbohydrates
Carbohydrates contain 4 calories per gram and are the bodies preferred energy source and are
required for high intensity exercise and dietary adherence. Some great sources are: Rice, Potato,
Pasta, Breads & Cereals as well as Vegetables, Fruits and Sweets.
How much for me?
The amount of carbohydrates you consume should be dictated by preference, as this will have no
detriment to your fat loss efforts provided you create a calorie deficit.

EXAMPLE

Bringing it all together...

STEP 1 - 60kg female with an energy multiplier of 29
STEP 2 - Calculate Maintenance Calories - 1740
STEP 3 - Calorie Deficit - (moderate) 1400
STEP 4 - Macronutrient intake

a) Protein Intake - 2g x 60kg = 120g per day (120g per gram x 4 calories = 480 calories)
b) Fat Intake - 0.8g x 60kg = 48g per day (48g x 9 calories per gram = 432 calories)
c) Carbohydrate Intake - 1400 calories - (480 + 432) = 488
488 / 4 calories = 122g per day
Step 5 - SELECT NUTRtITIONAL APPROACH What are the methods?
Once you have outlined your starting point, Before choosing a nutritional approach, it
obstacles, end point, it’s now time to devise must be:
your nutritional approach.
Realistic
It is important to note, that despite which
approach you adopt, there is no magic fat Enjoyable
loss program or specific food list which you Flexible
must eat to get lean.
Sustainable
As a rule of thumb aim for 80% of your diet
to come from unprocessed, unrefined foods What are the methods:
such as meats, fish, poultry, vegetables, fruits,
nuts and seeds. Let the remaining 20% of There are a myriad of methods and
your diet be filled with foods of your choice, approaches to nutritional tracking, however...
which can also include treats and processed
foods.
Balance is key to long term fat loss success!

APPROACH #1 CALORIE & MACRO TRACKING

If you are someone who is serious about getting results, and wants
precision and accuracy, then calorie and macronutrient tracking
is for you.
- Buy a set of digital food scales.
- Download myfitnesspal.
- Enter your target calorie and macronutrient intake.
- Start weighing and measuring food.
- Track it in grams into MFP. 135g

Aim to reach your targets as follows:

Calories +/- 50.
Protein +/- 10g
Carbohydrates +/- 20g
Fat +/- 5g
APPROACH #2 FOOD PLAN
Although the idea of flexible dieting, tracking calories and monitoring
macros is precise, it is hard to do if you’re someone who is time poor
and doesn’t like to think a whole lot - you’re nutritionally lazy.
Once you have calculated your calories and macros, you will need to
track a day’s worth of food into myfitnesspal.
This is your food plan.
Write it down in a word document or spread sheet.
Repeat this two more times using a different variety of foods so that
you have now created 3 different food plans, of which you can rotate
during the week.
When you get sick of your 3 meal plans, repeat the process.
Make your own meal plan:

Mon Tues Wed Thurs Fri Sat Sun

Breakfast

Snack

Lunch

Dinner

Snack

You do not need to eat a certain amount of food, we recommend anywhere between 3-6 meals
per day (including snacks). This should also be based on your schedule and preferences.
APPROACH #3 FOOD DIARY
If you are someone who doesn’t work well with technology, hates
boring meal plans, and are just trying to feel better and lose a few
kilos, then a food diary is the approach for you! Simply buy a blank
diary/journal. Start recording your food intake before you sit down
and eat it each day. Be sure to include your thoughts, feelings, as well
as the portion sizes. Each night, reflect on your days eating and assess
if there were any periods of under eating and over eating.

APPROACH #4 HUNGER & FULLNESS RATING

Some nutritional approaches require a much more intuitive plan,
and awareness of self. If you are someone who has predisposed body
image issues or a poor relationship with food, and need some habit
formation, a hunger and fullness rating can be a great plan for you.
Use this template to monitor your hunger and fullness:

Mon Tues Wed Thurs Fri Sat Sun

Meal 1 Oats & Protein with Berries. Hunger 2, Fullness 4.

Meal 2

Meal 3

Meal 4

Meal 5
Hunger Scale Fullness Scale
1. Full. 1. Ravenous. Monitor

2. Quite content. 2. Still want more. On the same day each week (Monday
morning), weigh yourself, take your
3. Pretty hungry. 3. Scraped the sides. measurements and a progress
4. Where’s the food. 4. Satisfied. picture. Record this in an excel
spread sheet, and you’re golden. If
5. Starving. 5. Stuffed. you’ve lost weight at a reasonable
rate, then keep going! If you didn’t
lose weight, move to step 5.
Aim to be satisfied (4) and quite content (2).
Avoid being stuffed (5) and starving (5).
Step 6 - ADJUST AND AMEND
If you didn’t lose weight for the week, don’t
sweat it. This is normal and can be due to a
number of factors:
Hydration status.
Hormonal cycle.
Sodium balance.
Meal timing.
You must ask yourself the following questions
before changing /amending your diet:
1. Did I follow my plan 100%?
2. Did I weigh all of my food?
3. Did I track all of my food accurately?
4. Did I eat out?
5. Was there anything that occurred during
the week that could effect my weight?
If you followed the plan to the letter,
weighed all of your food, tracked accurately,
prepared all of your meals, and nothing
unusual occurred, it’s time to make some
amendments. If not, then chances are you
can still make progress on your current plan,
so there is no need to change your diet!

If you followed the plan for 14 days, & haven’t

progressed, it’s time to make some alterations:
Option 1: Decrease calorie/food intake by 5 -
10%.

Option 2: Keep food intake the same,increase

energy expenditure.
Option 3: Both of the above.
It is important to ensure that all changes you
make are small and incremental. Large drops
in calories or increases in energy expenditure
can speed up the metabolic adaptations that
occur when dieting, and can cause some
negative health complications.
6 EASY
MEAL IDEAS
Breakfast Option 1: Fruit & Proghurt
Chobani fat free yoghurt – 100g
Berries – 80g
Protein powder – 30g
Banana – 90g

Breakfast Option 2: Omelette

1 whole egg, 2 egg whites
Turkey 2 slices
Spinach, mushrooms, onion, tomato -125g
Walnuts & almonds – 30g

Lunch Option 1: Chicken Salad

Pumpkin, beetroot, kale, carrot – 150g
Pine nuts – 15g
Chicken breast – 125g
Quinoa – 100g
Lunch Option 2: Meat ‘n Veg
Kangaroo burger x2
Sweet potato grilled – 100g
Greek salad – 75g

Dinner Option 1: Steak

Serloin steak - 150g
Baked white potato – 100g
Grilled capsicum, eggplant – 150g

Dinner Option 2: Fish and Rice

Blue grenadier fish – 1 fillet
Brown rice – 125g
Avocado – 50g

NOTE: If you have allergies or intolerances as diagnosed by a medical practitioner, avoid

consumption of any foods that will trigger an allergic response. Snack ideas can be creative to fit
within your calorie and macronutrient target.
NO-BULLS&#!
Your Fat Loss Cheat Sheet

Your daily protein needs can be covered

by 1.5 - 3g per kilogram of your body
weight. Aim for 2 - 5 sessions per week,
training with a variety of compound
and isolation exercises. Consume 2 - 3
serves of vegetables OR 15g of fiber per
1000 calories.

Drink 6 - 8 glasses of water per

day, monitor urination colour (avoid
yellow – aim for clear). A healthy and
sustainable rate of fat loss can be
anywhere between 0.005 - .01 % of
bodyweight per week, depending on
your starting point.

6 Fat Loss Habits

1. 1 Glass of water before and after each meal.
2. 2-3 pieces of fruit each day.
3. Protein at each meal.
4. 5 different vegetables each day.
5. Eat without technology/distractions.
6. Put fork down between bites.

6 Exercise Habits
1. Wash the dishes.
2. Park further from work, school, gym etc.
3. Stretch for 10 minutes per day.
4. Take the stairs.
5. Walk to local milk bar/shops to purchase
convenience items.
6. Stand when you can.
Frequently Asked Questions

How many meals should I eat per day?

This is 100% dependent on your lifestyle, if you are a corporate in and out of meetings all day and
can only eat 2 meals a day with a snack in-between - so be it. Just ensure you hit your macros
and micronutrient requirements.
If you want to be as diligent as possible however, aim for 3-5 meals spread out in the day.

Should I stop eating after a certain time of day?

There is no physiological benefit to stop eating by any certain time of day. This myth stems from
people thinking that carbohydrates consumed late at night would not get put to use and just be
stored as fat. However one cannot look at fat loss and fat gain in such isolation, you must look at
calories and meals consumed in the context of the whole day.

Do I have to eat ‘clean foods’ to lose weight?

There is no definition that suits the term “clean food”, but without being a semantic douche
about it, typically a clean food is going to be something either low in calories or with a lot of
beneficial nutrients. So then the question becomes can one still eat high calorie foods with low
amount of nutrients, and still lose fat?
The answer is yes- all things equal, it won’t matter which foods the calories come from, more so
the amount of calories. However this doesn’t merit eating all your calories from non-nutritious
foods, as mentioned above one just needs to be sensible with it.
Do I need to avoid carbohydrates?
Sugar is simply a form of carbohydrates that contains energy, just like the other macronutrients.
Although easily digested, sugar does not negatively contribute to your health or fat loss efforts. It
can still be consumed within your carbohydrate total, just ensure that no more than 10 - 20% of
your total carbohydrate intake is comprised of simple, processed sugars.

Can I lose fat and build muscle at the same time?

While it is possible to lose fat and build muscle at the same time, it is only under certain
conditions, for example one who is very new to the gym, and has a decent amount of fat to lose.
Or for those taking Mexican supplements (steroids). However for the average intermediate gym
goer, this is extremely difficult, this person is much better suited to going through periods of
solely building muscle, and periods dedicated to burning fat. Fat loss phases might typically last
4-12 weeks. Muscle building phases may last 4-6 months.

What if I didn’t hit my calories one day? (over or under)

This is the assumption that you accidentally didn’t hit your calories one day for whatever reason,
in that case the best thing to do is to go straight back in the plan for the next day. Don’t worry
about trying to make up for it the next day, and constantly going back or forth, just treat it as
either a low day or a re-fed after it happened, accept it and move on.

Is eating more frequent/smaller meals beneficial for my metabolism?

Eating more frequently does not increase your metabolism or stoke the metabolic fire. The primary
driver of fat loss is total energy balance, and creating a chronic energy deficit through adherence
to your diet. The number of meals you eat per day, should be consistent with your preferences,
lifestyle and schedule. Aim for 3 - 5 meals per day and adjust accordingly to what works for you.
Disclaimer
The JPS Lean Guide
Copyright ©2016 by JPS
Health & Fitness
All rights reserved. No part of this work may
be reproduced or transmitted in any form
or by any means, electronic or mechanical,
including photocopying, recording, or by
any information storage or retrieval system,
without the prior written permission of the
copyright owner and the publisher (Jacob
Schepis). There are unique embedding codes
in this pdf file that track any illegal downloads
or distribution. Any illegal distribution results
in fines starting at $250,000.
Trademarked names may appear in this book.
Rather than use a trademark symbol with
every occurrence of a trademarked name,
we use the names only in an editorial fashion
and to the benefit of the trademark owner,
with no intention of infringement of the
trademark.
matter which foods the calories come from,
more so the amount of calories. However this
doesn’t merit eating all your calories from
non-nutritious foods, as mentioned above
one just needs to be sensible with it.
Disclaimer
The following information presented is only
for informational purposes and should not
oppose against any medical advice from a
licensed medical professional. Consult your
medical professional and seek your physicians
approval prior to starting any exercise
regime. This program is designed for healthy
individuals 18 years and older, and is meant
for educational purposes only. All forms of
exercise present risk. Readers should take
full responsibility and should not take risks
beyond your experience.
If you are taking medication, are obese,
diabetic, or have any serious illness then you
must talk to your physician before starting
an exercise and nutrition program, including
this one. Jacob Schepis will not assume any
liability or be held responsible for any form of
injury, personal loss or illness caused by the
use of this information.