-Follow This Program at Your Own Risk-
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- This program contains general information about health and fitness. It is not intended as an alternative to the advice of your doctor. You must not rely on the information in this program as an alternative to health advice from your doctor or any licensed health care professional.
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- You should never delay seeking medical attention, disregard health or fitness advice, or commence or discontinue any physician-prescribed treatment or health plan because of information in this program.
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- The information in this program should be understood “as is." A Shot of Adrenaline and Todd Kuslikis make no representations or warranties in relation to the health and fitness information in this program.
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- If you have any specific concerns about any health matter, you should consult your doctor or a licensed health care professional immediately.
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- By participating in the Bodyweight Overload program you agree to not hold AShotofAdrenaline.net or Todd Kuslikis responsible for any injury, health or other medical problem that may arise.
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*If you participate in the Bodyweight Overload program, you do so at your own risk.
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Disclaimer
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Copyright Bodyweight Overload 2013. All Rights Reserved.
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No part of this ebook or any of its contents may be reproduced, copied, modified or adapted, without the prior written consent of the author, unless otherwise indicated for stand-along materials.
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Commercial use and distribution of the contents of the ebook is not allowed without express and prior written consent of the author.
Table of Contents
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Hi, My Name is Todd..."
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8"
Why I Created This Program..."
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16"
What’s Wrong with the Other Systems? !...17!
Is this Program for You? Reality Check...!...19!
How to Get the Most Out of this Program..."
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21"
Program Overview...!...21!Three Core Principles Applied in a Unique Way to Give You Results:!...21!
How The Program Is Structured: "
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22"
Introduction: Why Is It Called Bodyweight Overload?!...22!Maximizing Exertion !...22!
Bodyweight Overload Diet Program: Restriction = Results!...23!
Bodyweight Overload Meal Plans!...23!
Getting Started Quick Tips!...23!
Six-Week Bodyweight Overload Training Overview"
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32"
Three Key Principles of this System:!...32!Bodyweight Overload Workout Plan: "
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35"
Weeks 1-3: Hypertrophy!...35!Weeks 4-6: Strength!...35!
Bodyweight Overload Workout Split:"
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36"
Bodyweight Overload Full Workout Details:"
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38"
Six-Week Bodyweight Overload Diet Plan"
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41"
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Refrigerator Guide!...42!Phase 1: Bodyweight Overload Diet Program!...43!
Bodyweight Overload Nutritional Principles:!...44!
Principle 1: If they didn’t Eat it 200 Years ago, Neither Should You!...44!
Principle 2: Keep Your Blood Sugar Levels Even!...44!
Principle 3: Restrict Calorically Dense Foods That Are Bad!...44!
Principle 4: Eat the Colors of the Rainbow in Abundance!...45!
Phase 2: Super Charging Your Fat Loss to Really Show Your Muscles!...46!
Advanced Strategies to Help You Get Ripped & Carve Your Abs: " 48"
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List of Good Sources of Proteins:!...50!List of Good Sources of Fats:!...51!
Bodyweight Overload Full Exercise List:"
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56"
Chest/Back Exercises:!...56!Shoulders/Bis/Tris Exercises:!...62!
Leg Exercises:!...69!
Bodyweight Overload Introduction
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“Effort only fully releases its reward after a person refuses to quit.” -Napoleon Hill" "
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In order for anyone to become truly successful, you have to develop the "never quit" attitude. Consider the story of Soichiro Honda who, despite being turned down by Toyota for his new piston ring design in 1938, did not give up. He pawned his wife's jewelry instead and won a contract. Needing a factory with no building materials, he invented a new form of concrete, and despite losing his factory twice, once to war and once to an earthquake, he never quit. Today Honda employs over 100,000 in Japan and the US, all because of one man's commitment to his goals. Soichiro simply never considered giving up.
Have you faced adversity in your life? Of course, we all have. The reason I started this manual with the story about Honda is because you will face
tremendous challenges during the Bodyweight Overload program. You will have cravings for foods you are not allowed to eat. You will sweat profusely from intense bodyweight workouts. People around you may even call you crazy for starting it. Remember, nothing worth having is ever easy. Determination,
commitment and hard work are all essential ingredients of success. Think about how a diamond forms. Over the course of tens of thousands of years, an ugly, dirty mineral – coal – worth about $15 per thousand pounds, is transformed into a beautiful, expensive diamond. If you had a thousand pounds of
diamonds, what would it be worth? The lowest-quality diamond, industrial diamonds, would give us a value of $6.8 million. Jewelry-grade diamonds would be worth into the billions. How does coal turn into diamonds? In short, with heat and... pressure. Pressure is what causes an increase in value. Pressure is the ingredient that we will be using to transform your body. Maybe you are 30 pounds heavier than you want to be. Or, perhaps you wish you had the muscular physique of a celebrity model. (To this day, I’m still infatuated with Brad Pitt in the movie “Troy.” Yup, male crush all the way!)
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Some people (although you are not one of them) think that life is better when they can just float down the river of life and enjoy whatever comes their way. They don’t realize that seeking a life of ease and avoiding pressure only makes things that were easy to do, more difficult. For example, I once had a client who weighed about 450 lbs. He gained the weight over the course of a few decades and now stays in his house all day except to buy groceries. Simple tasks like taking a walk around the block became physically and mentally challenging. When trying to motivate himself to do simple tasks he would think to himself, “I don’t really want to do it. It can wait for tomorrow. It’s not going to be the end
of the world if it doesn’t happen today.” Well guess what? Tomorrow never came. He continues to gain weight, has Type II Diabetes, frequently complains of numbness in his limbs, and has missed out on much of what life has to offer. This is really sad to me.
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What makes me happy, though, is the fact that some people choose a different route. Some people dig their feet into the river soil and begin to feel the
pressure of the current. They have difficulty balancing at first, but they try anyway. Their muscles flex as the river pushes against them. Then, they move one foot. Then, another. Before they know it, they are making it up the river.
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You are this person. You have invested in a program that will provide you the plan to getting your dream body. All the information needed to transform your body is here. Dig your heels in deep, my friend. See the river before you and find within yourself the desire to move beyond the pain, beyond the struggle, beyond the pressure. Realize that over time a unique, beautiful, invaluable diamond will form.
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Hi, My Name is Todd...
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Boy, did I get ahead of myself. You may be wondering, “Who the heck is Todd, anyway?” Before we move forward on this journey, let me introduce myself... eh em... Hi! My name is Todd and I have always been skinny.
That’s me.
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I hated eating and would frequently complain to my mom about stomach pains. I later found out that I was allergic to dairy and gluten. My most painful
moments were after eating a bowl of Raisin Bran cereal. Ten minutes after
eating; I would be curled up on the floor holding my stomach and in deep pain.
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But, I kept eating it. Maybe its the Lithuanian in me. My mom didn’t know that I was allergic and food allergies were not as common then as they are now. Some days would be worse than others. I think this is what made me a picky eater. I got to the point where eating wasn’t worth the risk of the pain I would feel after the fact. I often did not eat anything at dinner. My dad’s favorite story of me, as
a kid is when we had a huge Thanksgiving dinner. There was a smorgasbord of options and my plate was completely bare; it didn’t even have to be washed.
My habits didn’t change much even as I entered high school.
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I ran track three out of the four years. My friend Tony was a bodybuilder and was huge. When he wore t-shirts they looked like they were sprayed on. You could see muscles on top of muscles. I knew that he spent a lot of time in the weight room so I tried the same. I would go to the local YMCA and pound the weights. I developed a little bit of muscle but nothing that people even noticed when I had my shirt on. I remember one time after track practice I took my shirt off and my friend Larry was like, “Dang! You’re ripped! I had no idea.”
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Hmmm.... although I appreciated the compliment, I didn’t want to be the “skinny guy that had abs.” I wanted to be the guy-with-mass AND abs that people would notice even with a shirt on.
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Yet, I always had such a fast metabolism that I couldn’t gain weight even when I wanted to. I tried weight gainers and protein powders, nothing worked. I even felt worse or more tired once taking these products rather than healthier, fitter, and more energized like they claimed.
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I resigned myself to the fact of being skinny...at least for a little while.
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Summer 2010 I had the classic skinny and untoned look even though I was always working out. I can’t believe how boney I look especially here.
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Principle #1: Failing Forward is the Only Way to Succeed"
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Fast forward to my college years.
My first major business endeavor was a massive failure. I started a company called, WorkIN Gym while in nursing school. The idea of the company was to connect people who wanted to work out in the comfort of their own homes with other people in their homes through live streaming video. We would then help them do their workouts by streaming live celebrity trainers that would lead them through Yoga, Pilates, Spin Classes, etc. You could see your trainer and your friend but still stay in the comfort of your own home. Great idea, huh? I thought so too. So, instead of doing my nursing homework, I spent my time creating business and marketing plans, pitching potential investors and talking about WorkIN Gym with whomever would listen.
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Only one year away from getting my Bachelors in Nursing, I dropped out with the intent to build my business full time. Three years later, I was out of money, out of a degree, with a dead end business and a mountain of debt. FAILURE 1.
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After a long reality check, I decided to quit and help manage the brands of two of NBC’s Biggest Losers (I had become friends with them through WorkIN Gym). Initially, it was great, but after six months, I realized I wouldn’t be able to
sustain myself financially. FAILURE 2.
In the course of a short time, I tried my hand at a real estate listing business, a resume-building business, an online marketing firm, and a startup multi-level marketing business.
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Nothing worked. FAILURE 3, 4 and too many others to count.
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However, each failure brought insight. Thankfully, I held on to this insight which gave birth to my first success...A Shot of Adrenaline. You are reading this because you have found this program, most likely through my website
AShotofAdrenaline.net. We currently have up to about 1,500 unique visitors per day, have a 12,000-person subscriber list, and we’re generating revenue.
Success 1!
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My Fitness Failures and What I Learned from Them...
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Guess what? My failures weren’t just business related. The last ten years I have consumed and contemplated dozens of fitness books and techniques
desperately looking for the method that would grant me my ideal body. Every diet, every supplement and every workout plan failed to produce the end result
I envisioned. Even the gym began being a pathway of failure as the heavy lifting was taking a toll on my body, especially my shoulder.
My love for fitness was too great, there was no way I could just walk away. For me, bodyweight exercises was not only a solution but it became a calling. Success 2!
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You see, I have always been infatuated with the Youtube sensation Hannibal for King. I actually have a picture of him on my wall. I knew that he did calisthenics only exercises and that there had to be a missing link in my strategy.
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I decided to pour myself into learning what it took to gain size. I consulted with top bodybuilders on how they got big. They all pretty much shared the same thing... eat more.
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“Todd, if you want to get bigger you have to eat a surplus of Calories. That’s the ONLY way its going to happen. You have to get enough protein, carbs and fats as well as Calories. Of course, getting enough rest and working out is important but the area where most people fail is nutrition.”
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It’s like a light bulb went off in my head. For most of my life, I had been skinny and a very picky eater. My older brother, Tom on the other hand, was a beast. He was almost 2 years older than me and 6’5’’.
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Tom ate everything including the kitchen sink. He also played varsity basketball at the college level. His nickname was The Ogre because he was super strong in the post and could push people around like rag dolls.
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My brother, Tom, in college with my dad.
I always thought it was genetics. Tom was meant to be big and Todd was meant to be skinny. Yet as I compare us now I can tell that although he’s taller than I am, I’m “bigger” for my size.
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After learning that building mass had everything to do with eating... I felt
reborn. I felt excitement and control over my size. I realized that I could choose a destiny that I wanted.
A picture of me in the summer of 2013 posing for Ashotofadrenaline.net.
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The Bodyweight Overload program is the culmination of everything that I have learned, packaged in a simple-to-understand method of building muscle, fast. There is no B.S. contained in this program. Realize that you will not be able to do this program perfectly. That is ok. Fail forward. With each candy bar you eat or each missed exercise day, create a resolve to do better next time. The only way you can fail is if you quit.
Principles are More Important than Accomplishments...
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You will probably realize that I didn’t start off with a list of my
accomplishments. I don’t believe that accomplishments are important, rather it’s the principles you learn from those accomplishments. Principles change who you are. Accomplishments merely add a plaque to your wall or badge to your sleeve. At quick glance, here are the principles I have learned from some of the accomplishments in my life:
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Accomplishment: Certification in Nutrition, Personal Training, Herbal Medicine
& Massage Therapy
Principle Learned: Health is a prized gem that you must cultivate over time. It
is not something to be taken for granted.
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Accomplishment: Obtaining my Masters in Public Administration
Principle Learned: I learned to persevere even if you don’t fully understand
why you are doing it. Always finish what you start.
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Accomplishment: Founding a successful Internet business
Principle Learned: The greatest education you can have is the one of hard
knocks. I learned more about determination and business through trial and error than from any course and book I have ever read.
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Accomplishment: Getting married to the love of my life
Principle Learned: “Man was not meant to be alone.” I have learned what it
means to be loved and to love someone more than I could ever love myself.
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Accomplishment: Hearing the heartbeat of my first child
Principle Learned: As I write this, we are two months away from giving birth to
our first child. A while back, I heard my daughter’s heart beat for the first time. It brought me to tears. I learned that this life is more than just an opportunity to achieve my own dreams. It is an opportunity to take care of and bless others.!
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Why I Created This Program...
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“There are three million comedians out of work and you are trying to be one of them?” This is the question my dad would jokingly ask me after I cracked a wise comment whenever we were working together on a project. It could easily be applied to the fitness industry. Search the internet or go to the local bookstore and you’ll find countless diet and fitness programs to suit you, whether you are short, tall, fat, skinny or anything in between. Why create another one? Good question.
In the above introduction, I used the analogy of walking upstream against a current. This depiction gives you an image for how the next six weeks will be. However, it doesn’t help you adopt the mindset needed to push through the difficulty. One of the biggest problems with other programs is that all they do is provide you with a roadmap to follow. They think that it is enough to guarantee success. Some have taken a second step and built a community of like-minded individuals to help support you during the program. This is fantastic. Though – is it enough?
Health clubs capitalize on the fact that community and providing the right environment is NOT enough. In fact, 70 percent of all gym members don’t use their membership on a regular basis. The facility actually over-sells
memberships because they know that most people will not use them. Now, I am not on a mission to destroy the gym industry. I am simply pointing out a fact that there is a missing element that I will be addressing in this program. What is this essential component?
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Sylvester Stallone frequently shares about his past desire to be in movies and the hundreds of agents he approached before getting his first role. After
literally thousands of rejections, he wrote his own movie script. He was offered a large sum of money for the movie, but would not sell it until he was allowed to star in it. Perseverance paid off; the movie company wanted the movie script badly enough that they finally acquiesced and Rocky went on to be a major success.
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My wife and I just recently started a garden. We planted everything from cucumbers and tomatoes to kale and peppers. We planted the garden on the side of our house where there is rocky and sandy soil. Although we knew it wasn’t the ideal location, we didn’t have any other location so we tried it anyway. We tilled the ground, followed the directions on the seed packets and planted them. A couple of months later we had some good-looking plants and
even saw the start of what would be our future harvest. We were excited. About this time, my friend brought over a self-watering container. (This is a system where you stack two buckets on top of each other, put water in the bottom bucket and “wick” the water from the bottom into the soil in the top bucket.) With this method you don’t need to water it as much because the soil naturally stays moist. We planted cucumbers and chamomile in these containers. About a month later, our cucumber plants in the self-watering containers had quickly outgrown the ones in the sandy, rocky soil by at least two times. They were larger, greener and were already producing cucumbers bigger than the ones that had been planted two months earlier. And the chamomile we planted was flowing over the sides of the bucket. We couldn’t stop it from growing even if we had tried! The cucumbers and chamomile in the self-watering containers had the right conditions to thrive: great soil, plenty of water and sunlight. The plants in the rocky, sandy soil were getting less water because the soil didn’t hold it, and fewer nutrients because there was little life in the soil.
I believe that adopting the right mindset is the key to success. The plan that I will lay out is one piece, but the bigger piece of the puzzle is what goes on between your ears. If your motivation doesn’t stay high, it doesn’t matter if Arnold himself created a workout plan for you. You are not going to do it. Your mind dictates action whether it is positive or negative. What you believe about yourself before you even begin this program will largely impact your results which is why I have some unique added components in this program that you don’t typically see in other programs. You’ll see what I mean shortly.
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What’s Wrong with the Other Systems? "
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There is nothing inherently wrong with the other systems. In fact, this program is a combination of the most successful programs. However, we live in a
changing economy and the solutions that worked a while ago don’t necessarily work well today.
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Problem #1: Fitness Equipment
Have you ever purchased a piece of fitness equipment? Can you tell me where it is now? Let me take a guess.... basement? How about garage? I can tell you where it’s not. It’s more than likely, not in the same room where you work out. Your piece of equipment has the same fate as the majority of the others out there. Let me tell you something: the human body is the only piece of
equipment you need. And holy moly you didn’t even need to purchase it on a late-night infomercial. The body is designed to move on several different
When you work out using bodyweight exercises you also target the muscles from unique angles. Fitness equipment can’t do this. When you work out with a machine or piece of equipment you will inevitably reach a plateau, because the muscle will adapt to that plane of movement. When you continuously change up the angle, your body never has a chance to fully adapt, so your workouts are more effective.
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Problem #2: Free Weights
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There is nothing inherently wrong with free weights. In fact, I will occasionally dust off my old weights and get my veins to pop out so far a blind nurse could find them. Bodyweight exercise enthusiasts often have an “Us vs. Them”
mentality when it comes to exercising with weights. I am not one of these people. If you are working toward becoming a bodybuilder, then you must use weights in your routines. The problem that I have with weights is that they are not convenient and there is a greater chance of injury. If you are someone who frequently travels or likes to work out “on the fly,” having an arsenal of
bodyweight exercises is much more convenient than dumbbells. Also, many people lack proper form when exercising with weights, so they end up getting injured. For example, I frequently used to lift weights at my local YMCA. After doing thousands of bench presses over a few years my left shoulder became injured. I often would push through the pain. What a fool! To this day, if I start regularly working out with weights my shoulder will act up. If I stick with
bodyweight exercises, my shoulder gets really strong and it never bothers me.
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Problem #3: Gym Memberships
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As mentioned before, 70 percent of gym memberships go unused. This is not necessarily the fault of the gym, though with such a staggering statistic you have to wonder about the cause. Could it be convenience? How about lack of privacy? Maybe it’s lack of motivation? Regardless of the issue, the gyms aren’t solving the problem for most people.
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Problem #4: Complexity
This is my biggest problem with other systems. Things have become so
complex. They ask you to count calories or eat only at certain times of the day. The list goes on. Why have things become so complex? One of the greatest logicians who lived was named William Ockham. You may know his popular theory called “Ockham’s Razor.” Basically, it states that when choosing between competing theories, choose the simplest. The Bodyweight Overload
workout system and diet plan is quite possibly the simplest and most effective program out there. !
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Is this Program for You? Reality Check...
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! “You cannot plough a field by turning it over in your mind.” - Unknown!
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The Bodyweight Overload program is designed for people who are ready to change. They are sick of the status quo and have tried numerous approaches to transforming their body. In the pages that follow and accompanying guides, I will share with you a powerful method of getting shredded quickly. It is simple to follow, low in cost and requires less time than most other approaches. You may be thinking, “Oh great! This is going to be easy!” I’m sorry, but it will not.
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This program is challenging. It is not for everyone. Only those who are truly ready to change will be able to fight against the current and make it up the stream.
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You will have to say “No” to things more often than not. Temptation will exist around every corner and you will need to resist.
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Many diet plans say you can eat whatever you want, if you just keep it in moderation. Others say you can eat pizza and donuts at certain times of the day or on specific days in the week. This is not one of those diets.
You will be restricting unhealthy foods 99% of the time and often feel deprived of the things that give you comfort. You will think to yourself, “Life is about enjoyment; why am I putting myself through this?” If you get past the first week or so your body will begin to transform internally. Your energy levels will shoot through the roof, your skin will clear up, your muscles will become stronger and tauter and your outlook on life will improve drastically.
An optimal diet is like premium fuel for your body. If you owned a Ferrari, would you choose to put low-grade fuel in it?
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While still studying Nursing at Western Michigan University, we had a guest speaker that changed my life.
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My classmates and I were all gathered in our lab classroom waiting for a guest speaker. The professor didn’t prepare us by telling who this person was, but simply said that our minds would be opened and barriers would be broken.
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Before long, a man named Matt drove into the classroom in a motorized
wheelchair. It was easy to see that Matt was a quadriplegic. (This means that he was paralyzed from the neck down.) After situating himself, he began to tell us his story about being in an accident several years earlier that severed his spinal cord, making it impossible to move his body below his neck. After going
through the stages of grief he resigned himself to his current condition and decided to get on with his life. Many people would have accepted that they couldn’t do as much as they used to do. Yet, in Matt’s case, something unique happened. Matt’s outlook on life totally shifted. He started to see opportunities he had never noticed before. Even though his physical capability decreased, his mental capacity increased... in amazing ways.
In a non-assuming, humble way Matt told us about some of the things he had accomplished. The first was becoming a prolific painter. His caregiver unveiled several paintings that he had created. My jaw dropped. These paintings could easily have been mistaken as photographs. The detail was exquisite. Matt said that when he painted he held the paint brush in his mouth. I was blown away. He also shared that he was working on his third Master’s degree. I was currently struggling with my studies at the Bachelor’s level, so this very much impressed me. However, the third accomplishment was especially inspiring. He told the class that he regularly hunted wild game in Africa. I had to clean my ears to make sure I heard him correctly. Hunted wild game in Africa?!
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Yep. He had a special motorized wheelchair that allowed him to connect a high-powered crossbow to it. He controlled the wheel chair and the crossbow with his mouth and had brought down gazelle, wild hogs and many other types of large game.
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He left us with a statement that echoed in my mind for years. He said, “I consider the accident a blessing. It wasn’t until after the accident that I truly started living.”
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What will it take for you to truly start living?
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I share this story with you because I believe that the only limitations we have in this life are the ones we create ourselves. “We can make a hell of heaven and a heaven of hell.” If you bought this program, but don’t believe you will be able to change, then this program is not for you. It starts with belief. It’s ok to be
afraid. It’s ok to not know how. But it’s not ok to not believe. In the words of the late Walt Disney, “If you can dream it, you can do it.” Do you believe in yourself?
How to Get the Most Out of this Program...
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In this program, you will be making radical changes to your diet and exercise practices. Although it will be fairly easy to understand what to do... applying it may be difficult. I recommend that you take a morning or afternoon and read through the entire program. It will take you a few hours. After reading it, reflect on whether you want to try it. The program is designed to bring massive
change in your body composition and do it quickly, though it also requires massive changes in your habits.
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Program Overview...
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If you are one of those people who gets excited about a new system, buys it and then doesn’t follow through on the recommendations, please stop here.
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Return this program and I’ll give you a full refund. I have designed the program for people who are serious about making a change in their life. This program is for someone who wants to change, but doesn’t know the right steps and is having difficulty finding the motivation to do it. If this is you, then continue on. I applaud you for taking the right steps and am looking forward to working with you.
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Three Core Principles Applied in a Unique Way to Give You Results:
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I have broken down the program into three core elements: restriction, exertion, and motivation. These are the keys to your success and the goal is to
incorporate each of them into your life. The system will not work unless you have all three. This is not the same old “eat right and exercise” mantra that personal trainers have been blabbering for decades. I have exercised and consumed a whole foods diet for years and still didn’t achieve the body I desired. There are some very specifics ways of applying these principles that will bring you results. I’ll get more depth on “how to” later in the program, but for now, remember that the key that unlocks the golden gate to the body of your dreams is R.E.M. (Restriction, Exertion and Motivation).
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How The Program Is Structured:
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Introduction: Why Is It Called Bodyweight Overload?"
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The first part of the program (what you are reading) is designed to lay out the structural outline of the program. The reason it is called Bodyweight Overload is because it uses only bodyweight exercises, but uses principles of muscle
overload to bring faster gains. By following this system, you will be blown away by how much your body will transform. If you follow it for a second month, you will see even more dramatic results. The goal of the program is bring you
results quickly, so you stay motivated and continue on with the plan.
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Maximizing Exertion "
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The Bodyweight Overload workout plan will lay out the exact exercises and techniques you need to implement in order to build muscle without using weights. I have assimilated the most effective techniques used by top
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Bodyweight Overload Diet Program: Restriction = Results
The godfather of fitness (and my personal hero) Jack Lalanne once said, “Exercise is king. Nutrition is queen.” Although I probably would have flipped them so that nutrition was king, they both are critically important. The
Bodyweight Overload Diet Program is a unique approach in that it follows the principle of Restriction. By restriction I don’t mean eating less. I mean not eating certain foods. I will lay out exactly what foods to eat and which foods to exclude. One of the greatest nutritionists that have ever lived, Dr. Fred Bisci, states, “We believe that health is defined not just by what you put in your body, but what you keep out.” We will be keeping out several harmful foods, including refined sugars, processed foods, and chemical additives, all of which can
destroy your body.
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Remember that “Restriction” is one of the keys to success. The further you move away from restriction, the further you move away from your goals.
However, I accept the fact that we are human and need to occasionally cheat in order to stay sane, so I’ll show you how and when to cheat without causing detriment to your success.
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Bodyweight Overload Meal Plans
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When I was single, I pretty much lived off of fried sweet potatoes and onions. I would get a big pan out and put a healthy dose of extra virgin olive oil in it. Then I would cut up three or four sweet potatoes and two or three large onions and throw them in. I would often eat this for lunch and dinner.
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Now that I am married, I realized that the reason I did this was because (a.) I was lazy when it came to food, but more importantly (b.) I didn’t have the
knowledge of how to cook healthy recipes that tasted good. This accompanying guide will give you many recipes that follow the Bodyweight Overload program. It also includes a handy spice guide so that your boring, bland dishes can come alive with flavor.
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Getting Started Quick Tips
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“You must know for which harbor you are headed if you are to catch the right wind to take you there.” -Seneca
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Before we move into the actual program, I thought it would be important to cover some quick tips. Below you will find five tips to help you succeed in the program.!
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Quick Tip 1: Set Smart Goals
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In 1979, a study was conducted where interviewers asked new graduates from Harvard’s MBA program:
“Have you set clear, written goals for your future and made plans to
accomplish them?” Here were the results:
* 84% of the graduates didn’t have any specific goals.
* 13% of the graduates said they had goals, but they were not committed on paper.
* 3% had goals that were clearly defined and had plans to accomplish them.
Ten years later, the interviewers went back to the graduates (who were now in their careers) and found this:
* The 13% of the graduates who had goals that were not committed on paper were earning, on average, twice as much as the 84% who didn’t have goals at all.
* Yet, here is the kicker!: The 3% who had goals that were clearly defined and written down were earning TEN TIMES AS MUCH AS THE OTHER 97% PUT
TOGETHER.
In fitness we must set clear, defined goals as well. Each goal must include five elements. These are defined as S.M.A.R.T. goals.
S.M.A.R.T. GOALS:
Each goal you create should be:
Specific – Get as absolutely clear as possible.
Measurable – You must be able to track and measure the goal. Don’t be vague
Attainable – This goes back to your value statement, “I believe…” If you don’t
actually believe it, you will not be able to achieve it.
Realistic - You must be “willing and able” to work toward this goal. Saying I will
compete in the Hawaii Ironman in a couple months, while you are finishing up your Master’s degree, would probably not be wise.
Timely – You should ground your goal within the framework of time. “Someday”
doesn’t work with setting goals. You must decide the deadline for when you will have completed your goal.
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Quick Tip 2: Take a Before Picture
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My wife recently told me a great story about the supermodel Heidi Klum. She is well known to have the ability to get in amazing shape after having a child. Here is one of her secrets. After having her baby she takes a before picture. She then places it in a location that she will be able to see every day. The picture reminds her that her current body is not the one she wants, so she is more motivated to stick to her diet and exercise regiment. Every few weeks she places an updated picture next to the previous one. Smart lady, not only does this remind her of where she came from but it also motivates her to keep going that her actions = results. If she didn’t have the pictures, it would be more difficult to stay motivated.
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We don’t look into the mirror all the time, so we often give ourselves the benefit of the doubt. The before picture is a great reality check that will show you how you look, whether you like it or not.
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Bonus Tip from NBC’s Biggest Loser Pete Thomas..."
As I mentioned above, I used to be friends with two of NBC’s Biggest Losers. One of them was Pete Thomas, the at-home winner of season two. He once told me that one of the greatest methods of motivating oneself was to take a before picture and tell someone to put it online if you didn’t achieve your goal.
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Wow, talk about using potential embarrassment as a motivator! And you know what? It ALMOST always works.
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WHY? Because we ALL care how we LOOK and how we are PERCEIVED. We can be overweight but still untag ourselves from a picture on facebook because it
makes us look too fat. Or maybe we avoid certain clothing because it doesn’t hide our protruding gut and sunken chest. This is our pride and ego acting as a self-preservation mechanism. No one wants to be perceived as inadequate, overweight or unattractive.
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So, the fact that thousands of people would be looking at you creates a
psychological shift in your head. With no clothes to cover, elongate, squeeze or mass our true bodies we work towards change. Pride and ego serve as strong forces of motivation and leaves you with no choice but to succeed towards your goal.
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Get ready to practice your “cheese.”
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Quick Tip 3: Create a “Work Hard Board”
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A “Work Hard Board” is a document that is filled with quotes that inspire you to work hard. You cannot achieve anything of real value without hard work. You can stay motivated to continue, even though your task is not fun, by having a “Work Hard Board.” Below are some of the quotes I have on my board...
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“The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.” - Proverbs 13:4
“Go to the ant, O sluggard; consider her ways, and be wise. Without having any chief, officer, or ruler, she prepares her bread in summer and gathers her food in harvest. How long will you lie there, O sluggard? When will you arise from your sleep? A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.” - Proverbs 6:6-11
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“Let me tell you the secret that has led me to my goals: my strength lies solely in my tenacity.” - Louis Pasteur
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“You are never given a wish without also being given the power to make it come true. You may have to work for it, however.” - Richard David Bach (writer)
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“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.” - Calvin Coolidge
“Genius is 1% inspiration and 99% perspiration. Accordingly a genius is often merely a talented person who has done all of his or her homework.” - Thomas Edison
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“He that would have the fruit must climb the tree.” - Dr. Thomas Fuller
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I also have stories that inspire me that I have written done to keep going when I feel like giving up. These are just a few of my favorites.
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Despite the challenges:
“When life hands you a challenge and you think you are not up to it, consider the story of Teddy Roosevelt who was shot in the chest as he stood to give a campaign speech in 1912. Despite the wound, he would not go to the hospital. He stated, "I have just been shot, but it takes more than that to kill a bull
moose!" He went on to speak for 90 minutes in front of 10,000 people before going to the hospital. He carried the bullet in his chest for the rest of his life.”
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Overcoming Obstacles:
Team Hoyt, a father and son team, have now completed 60 marathons together. Rick is severely disabled and has been since birth. Dick has never considered for a moment giving up on his son and carries him or wheels him through iron man triathlons. They are an amazing team who truly inspire thousands, both handicapped and non-handicapped, to overcome any obstacle that life hands out.
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Changing Your Destiny:
Michael Oher, now one of the Baltimore Raven's top linebackers, spent the vast majority of his youth from age seven to high school in abject poverty. A family friend saw the true potential in this charming young man and offered him a home and the opportunity to attend a private school. With their support he convinced the school to give him the chance to succeed. His hard work and
dedication paid off. From rags to riches, he is now a multimillionaire with a very bright future.
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Quick Tip 4: Create a Vision Board
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A vision board is a visual depiction of what your future life will be. As they say, “Where there is no vision, the people perish.” (Proverbs 29:18). I have several areas of my life depicted in the vision map above, and have pasted all the images into a PowerPoint document. I then “screen captured” the image and pasted it as the background of my computer. I now see it all day and it helps remind myself where I want my future to head.
You can create a vision board for any area of your life, including: spiritual, physical, financial, business, family... whatever! Have fun with this. Be a dreamer. Remember that what one man can do, another can do also.
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Quick Tip 5: Create Your Motivational Playlist
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Music is a powerful motivator. It has the ability to get us pumped and helps us work hard, especially when our excitement and determination begin to fade. Use iTunes or YouTube and create your own playlist so that you can keep your adrenaline levels high when you are working out.
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Never Give Up" "
A farmer rescued a tiny eagle chick by raising it with his chickens. All its life, the eagle thought and acted like a chicken. The farmer's neighbor tried several times to teach the eagle that he was, in fact, an eagle and not a chicken. Finally, the neighbor took the eagle out into the wild in the early morning and set it free with the rising sun. As the sun rose, the eagle's true nature took over as he soared on the currents in the golden sunrise. The neighbor never gave up and the eagle finally realized his true nature."
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One Last Chance To Turn Back
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Below, I will describe the exact steps you need to take in order to pack on muscle and lose body fat, while using only body weight exercises. But first, I want to cover two incredibly important components that you need to possess in order for this plan to work. Here they are...
1. The Belief that YOU can do it -
You may be thinking in your head, "Sure, Todd can get a great body... and I've seen many others do it, but I have NEVER been even close. I've always had a beer belly... or I’ve always been super skinny. I don't think I could ever lose my tummy or build major muscle." I have a question for you. Have you ever seen an amazing before and after picture of someone? Personally, I have caught myself on occasion just staring at someone's transformation. I think, "Wow, that is amazing." Well, do you know why it is so inspiring? You may think that it is because their transformation was so drastic. Nope. Well, how about the fact that it gives testament to the effectiveness of the plan they used? Nada.
The REAL reason a before and after picture is so powerful is because it plants a seed of belief that YOU could do it too. A barrier in your mind starts to crack and you think, "Yeah, if they can do it... why can't I?" Let me tell you something, my friend. You CAN...and you WILL, but you have to believe it first.
Belief is the cornerstone of this program. If you don't fully belief that you can achieve the result, then you won't. At some point you will quit. You need to visualize the end goal. Find a picture of someone whom you admire, print it off and post it in your bathroom mirror or wherever else you will see it daily. This will be a positive affirmation that you can achieve that ideal body style. Your subconscious mind will begin to associate you with that person and help instill the habits for it to happen. They say that you are a combination of the five people you spend most of your time with. So, surround yourself with pictures of people that you want to look like. All of the greatest bodybuilders on earth used this technique to drive them harder and longer. Use this technique for yourself as you strive to reach your goals.
2. The Willingness to Work
Change. Is. Hard. Period. There is no way of getting around it. Shielding your eyes from the box of donuts as a coworker brings them into the break room... getting up an extra 45 minutes before work to exercise... choosing a large chicken salad over the lasagna with prosciutto is NOT easy. However, it’s worth it.
It takes hard work to achieve anything of value. I recently read this story out of my favorite devotional, called "Streams in the Desert" by L.B. Cowman...
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"Around the turn of the twentieth century, a bar of steel was worth about $5. Yet when forged into horseshoes, it was worth $10; when made into needles, its value was $350; when used to
make small pocketknife blades, its worth was $32,000; when made into springs for watches, its value increased to $250,000.
What a pounding the steel bar had to endure to be worth this much! But the more it was shaped, hammered, put through fire,
beaten, pounded, and polished, the greater its value."
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The story shows that the more work you put into something, the greater the value and better results you will see. The plan I have laid out below will work... if you follow it. You will feel like you are being re-shaped by the foods that you eat. Your mind will be hammered with thoughts that you just want to give into the temptation to eat the Snickers bar. You will feel beaten and pounded, but realize that this is part of the process of gaining value... of carving out an amazing body.
The time to decide is now. Are you really ready to make the sacrifices necessary to get a ripped, built body? If you are not, that is ok. Just be sure to return this program and STOP wasting your money and time.
If you are not going to settle for your current body, then it’s time to roll up your sleeves and get to work.
“In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result.” - James Allen
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Six-Week Bodyweight Overload Training Overview
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Traditional belief holds that you must use weights in order to develop muscle and get bigger. Most people believe that bodyweight exercises are good, but they are just used to keep you lean. My goal, and if you are reading this it’s yours too, is to prove them wrong. It’s not the weight that stimulates muscle growth, but the amount of stress placed upon the muscle. The muscle doesn’t know if the force exerted upon it is because of a weight you are holding or its own bodyweight.
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Three Key Principles of this System:
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1. Progressive Overload
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Progressive Overload means that you continually put greater demands on your body over time to stimulate growth. Traditional bodybuilding uses a three-week cycle of 8-12 reps, then a three-week cycle of 6-8 reps, and finally an active rest period of one week to let the body recuperate. After you go through this cycle, you begin it all over again with higher weight. Over time, your body will get stronger and larger. If you keep following this same training cycle over the years you will develop a jaw-dropping physique. I will show you how to do this without weights.
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2. High Volume
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You need to totally fatigue your muscles through (a) multiple sets of the same exercise targeting the same muscle group, and (b) low reps in order to cause growth. Most people whip out a bunch of pushups and call it good. Then they say, “Dang, I’m not getting bigger. Bodyweight exercises stink. Maybe I should just get a gym membership.” Well, the reason they are not getting bigger is because they are not going through enough sets to cause muscle growth. Ask any professional bodybuilder how many sets they do for their large muscle groups and they will say at LEAST five to six. We will be doing eight sets for many of our exercises.
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Another aspect of building size is increasing the number of exercises. This puts an extra amount of stress on the muscle. In this Six-Week Bodyweight Overload program, you will be increasing the number of exercises that you do each week in addition to increasing the total volume.
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3. Angular Training
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Ok, you really have to pay attention to this one because it is key AND THE ONLY WAY THIS SYSTEM WILL WORK. Each exercise must be targeted directly on a specific muscle. By the end of this program, you will be a master of positioning your body to put it at a disadvantage in order to make it do more work.
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Here’s an example of how to do Angular Training for the chest muscle group. Start off in the push up position. Then bring your left hand out to the left side as far as you can. Your left elbow will almost be locked. You will look like an archer about to shoot an arrow to the left. Shift your body weight so that your right arm is taking most of your weight. Then, do your pushups. Keep playing with your weight distribution throughout the exercise so that the right chest muscle fatigues completely at the prescribed number of reps. If you find that you can do more pushups (in this “archer position”), then shift even more of your weight to the right side to make it harder. If you find that you can’t even do a few, shift your weight more to the left “supporting” side to make it easier. You will find your sweet spot of bodyweight distribution and learn how to fatigue the muscle within the prescribed rep range. For the first three weeks it will be 8-12. For the second three weeks it will be 6-8. Your goal is to totally fatigue (meaning you collapse to the ground) between these ranges. Mark how many you did on your workout sheet.
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IMPORTANT: Always go to FULL fatigue. This is the only way your muscle will grow. There is a reason the “no pain, no gain” adage has lived so long. Angular Training is the ONLY way to put the same amount of stress on the muscle group as traditional dumbbell and barbell exercises. And this is the ONLY way you will grow the size of your muscles... called hypertrophy. Becoming a master of bodyweight exercises is not just about learning 100 different exercises. It’s about positioning your body in such a way that stimulates growth. Angular Training is how you do that.
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Have you ever wondered why animals, such as chimpanzees, have seven times the strength of our top Olympic wrestlers? Do they train in the gym? Nope. They do, however, put their body in many different positions and force strength gains from the moment they are born. We are doing the same thing. Angular Training is the secret to building size without weights. When you perform an exercise, find the proper angle in order to fatigue the muscle at the given
number of reps. I’ll explain more specifically how to do this for each exercise in the description section.
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What You’ll Need for this System:
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1. Pull-Up Bar
We will be doing a lot of chin-ups and pull-ups. If you don’t have a chin-up bar, I highly recommend getting one. They are essential to developing large biceps and back muscles. If you absolutely don’t have the money to get one, or you don’t have the right doorways in your house, than find a tree branch or playground that has a horizontal bar you can hang from and do your pull-ups.
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2. Weight Gloves
High quality weight gloves are not essential to the program, though I
recommend getting some. As mentioned above, we will spend a lot of time on the bar. Unless you want your hands looking like they were run through a meat grinder, get some good weight gloves to protect them. Over time, you will also develop callouses, which will help protect your hands, too.
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3. Interval Timer
You will need an interval timer to make sure you are resting for the prescribed times. I use a GymBoss Interval Timer because they are inexpensive and easy to use. I found mine for about $5.00 on Amazon. There are also online interval timers that work just as well. Here’s a link to a good one. The problem is that you have to keep your computer by you while you work out. But, if you’re on a budget, this is a good solution.
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Bodyweight Overload Workout Plan:
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Weeks 1-3: Hypertrophy"
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The first three weeks are when we will create hypertrophy (meaning muscle growth). Your primary goal for each set is to totally fatigue your muscle within the 8-12 rep range. If you are fatiguing before that mark, then adjust your weight distribution more to your supporting arm or leg so you can get more reps. If you are fatiguing after that, then adjust your body position so more of your target muscle is taking the weight and fatigues faster. The 8-12 rep range is the scientifically proven rep range that causes hypertrophy.
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Weeks 4-6: Strength"
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The second part of the workout plan is extremely important as well. When you consistently work out within the 6-8 rep range, research has shown that human growth hormone is released. You need these hormones in order to build size.
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For each of the sets in weeks 4-6 you will be adjusting your body position to make sure you totally fatigue within the 6-8 rep range.
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We will use Angular Training to our advantage here. Here’s the push-up
example again. Start off in the normal push-up position. Then, bring your left arm way out to the side. Shift your body weight so that about 90% of your weight is solely on your right side. Use your left hand only for stability. As you lower yourself down and raise yourself up, you will be keeping 90% of the weight on that side. If you notice that you can get more than 6-8 reps, then shift even more of your weight onto that side. Keep adjusting the weight ratio so that you fatigue at the 6-8 rep range, just like you did during the first three weeks for hypertrophy.
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If I am trying to get bigger, why don’t I just stay in the 8-12 rep range?
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That’s a great question. The reason is because the body adapts very quickly to workouts that are the same. We need to adjust reps, exercises, volume, etc. during our workout plans. Jack Lalanne, the “Godfather of Fitness,” said that he changed his workout routine every 30 days. When you do fewer reps it causes an increased amount of stress on your nervous system. This forces the pituitary gland to release more growth hormone, which causes muscle adaptation. Three weeks is a sufficient amount of time to force your body to adapt without
leading to over-training.
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*Important: This is the six-week test group, but if you decide to continue on with plan you will want to take at least one week off in active recovery every six weeks. Active recovery does NOT mean working out with weights, doing
bodyweight exercises, etc. It means light jogging, light calisthenics, swimming, biking, etc.
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Bodyweight Overload Workout Split:
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The workout split follows a traditional bodybuilder’s split: Monday: Chest/Back Tuesday: Shoulders/Arms Wednesday: Legs Thursday: Chest/Back Friday: Shoulders/Arms Saturday: Legs
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Warm-up:Upper Body Warm-up: 100 jumping jacks and 25 push-ups Lower Body Warm-up: 100 jumping jacks and 25 Hindu squats
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A Quick Note about Training Abs:
You will not be doing any direct abdominal workouts in the Six-Week
Bodyweight Overload program. You will be using your abs as stabilizer muscles for almost every exercise every day, so you don’t need to target them
specifically. Also, as you will learn below, getting your abs to pop out has
everything to do with having low body fat percentage. I will teach you how to do it.
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Compound Supersets:
Compound Supersets are a great way to increase the intensity of a workout. “Compound” means that you pair one exercise with another exercise that works an opposing body part. For example, the push-up can be paired with the pull-up. The push-up works mostly the chest muscle group and the pull-up works mostly the back muscle group.
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Superset simply means that you do two or more exercises in a row without stopping. Here we combine compound (two exercises for opposing body parts) with supersets (not resting in between) to increase the difficulty of the workout. Consequently, this also decreases the amount of time that you will need to
Throughout this plan, you will have several compound supersets to do each day. I describe the amount of rest you can take after you do each set. For example, on Day 1 of Week 1 you will do Push-Up/Pull-Up Compound Supersets for eight total sets. Here’s how you will do it.
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1. Do 8-12 reps of push-ups (Remember to modify your weight distribution to fatigue within the 8-12 rep range and make sure to get both sides – right and left). After you are done with both sides...
2. Do 8-12 pull-ups (Remember to modify your weight distribution here, too. Let one arm take most of the weight while you support your body with your other arm). After you are done with both sides, rest the prescribed amount of time. If you can’t do 8-12 pull-ups, put your feet on a chair to help you with the movement.
3. Repeat until you have done eight full sets
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After you have completed the full compound superset, move on to the next exercise. This may be another compound superset, or it may not. If it is not, do the number of sets for the exercise and rest the prescribed amount of time between each set.
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What if I Can’t do 8-12 Reps of a Certain Exercise?
Some of the exercises are difficult. You may not be able to do the full number of reps. That is ok. Do the best you can. You will still get stronger even though you can’t make it to the 8-12 rep range. Once you can make it, begin to angle your training and distribute your weight unevenly so you fatigue within that range.
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Importance of Modification:
If you can’t do even one rep of some of the harder exercises you can always modify them to make them easier. Here are some common ways of modifying an exercise to make it easier.
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1. Go to your knees
Many of the exercises that have you pushing away from the ground can be made easier if you drop your knees to the ground.
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2. Incorporate a chair
Pull-up and chin-up exercises can be made easier by putting your feet on a chair. Position the chair away from you to make it harder. Position the chair close to you to make it easier. Make sure to adjust the amount of weight you put on your feet to fatigue at the prescribed rep range.
Bodyweight Overload Full Workout Details:
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Weeks 1- 3 - Hypertrophic Phase: Always shoot for fatiguing in the 8-12 rep range. This is really important for growing the muscle. And remember to track your reps on the workout sheets.
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Week 1:
Day 1 & 4 - Monday/Thursday: Chest and Back Compound Superset:
Push Ups - No rest, 8 sets Pull Ups - 60 sec rest, 8 sets
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Day 2 & 5 - Tuesday/Friday: Shoulders/Bis/Tris Handstand Push Ups - 60 sec rest, 8 sets
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Compound Superset: Chin Ups - No rest, 8 sets
Half Plank Tiger Bends - 60 sec rest, 8 sets
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Day 3 & 6 - Wednesday/Saturday: Legs Compound Superset:
Pistol Squat - No rest, 8 sets Leaning Tower - No rest, 8 sets
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Shrimp Squat - 60 sec rest, 8 sets
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Week 2:
Day 1 & 4 - Monday/Thursday: Chest and Back Compound Superset:
Push Ups - No rest, 8 sets Pull Ups - 60 sec rest, 8 sets
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Compound Superset:
Chest Dips - No rest, 4 sets
No Arm Push Up - 60 sec rest, 4 sets
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Day 2 & 5 - Tuesday/Friday: Shoulders/Bis/Tris Handstand Push Ups - 60 sec rest, 8 sets
Crucifix Push Ups - 60 sec rest, 4 sets
Compound Superset: Chin Ups - No rest, 8 sets
Half Plank Tiger Bends - 60 sec rest, 8 sets
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Compound Superset:
Diamond Kiss Push Up - No rest, 4 sets Close Grip Pull Ups - 60 sec rest, 4 sets
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Day 3 & 6 - Wednesday/Saturday: Legs Compound Superset:
Pistol Squat - No rest, 8 sets Leaning Tower - No rest, 8 sets
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Single Leg Bear Squat - 60 sec rest, 4 sets Shrimp Squat - 60 sec rest, 8 sets
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Week 3:
Day 1 & 4 - Monday/Thursday: Chest and Back Compound Superset:
Push Ups - No rest, 8 sets Pull Ups - 60 sec rest, 8 sets
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Compound Superset:
Chest Dips - No rest, 4 sets
No Arm Push Up - 60 sec rest, 4 sets
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Compound Superset:
Planche Push Ups - No rest, 4 sets Elbow Push Ups - 60 sec rest, 4 sets
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Day 2 & 5 - Tuesday/Friday: Shoulders/Bis/Tris Handstand Push Ups - 60 sec rest, 8 sets
Crucifix Push Ups - 60 sec rest, 4 sets
Decline Hand Stand Push Up - 60 sec rest, 4 sets
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Compound Superset: Chin Ups - No rest, 8 sets
Half Plank Tiger Bends - 60 sec rest, 8 sets
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Compound Superset:
Diamond Kiss Push Up - No rest, 4 sets Close Grip Pull Ups - 60 sec rest, 4 sets
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Compound Superset:
Close Grip Push Up - No rest, 4 sets
Mountain Climber Push Up - 60 sec rest, 4 sets
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Day 3 & 6 - Wednesday/Saturday: Legs Compound Superset:
Pistol Squat - No rest, 8 sets Leaning Tower - No rest, 8 sets
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Single Leg Bear Squat - 60 sec rest, 4 sets Shrimp Squat - 60 sec rest, 4 sets
Single Leg Plyometric Jumps - 60 sec rest, 8 sets
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Weeks 4 - 6: Strength Phase - Always shoot for fatiguing within the 6 - 8 rep
range. In this phase, the goal is to totally tear muscle tissue and release growth hormone due to the tremendous amount of stress on the muscle.
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Weeks 4 -6 progress exactly as the above weeks except you will be striving for
different total number of reps and have 90 seconds of recovery between
compound sets and individual exercise sets. You will need this extra amount of rest because you will be decreasing the total reps and fatiguing faster.
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During this phase, you especially need to focus on angles otherwise you’ll be doing too many reps before you reach fatigue. When doing an exercise, for example, the push up, shift your weight even more on the arm that is doing the work in order to fatigue within the 6-8 rep range. I know I have repeated this several times but I CAN’T overemphasize the importance of Angular Training.
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Six-Week Bodyweight Overload Diet Plan
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This food guide will help you build muscle and lose body fat at the same time. There are two phases to this plan. The first is used if you do not have a good diet to begin with. I will describe what a good diet is. It will help you get down to between 11-15% body fat. If you are already at the 11-15% body fat and struggling to get extra ripped (for men they need to be around 7%) then I will show you Phase 2. It’s a combination of carb-cycling techniques and
metabolism-boosting techniques.
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If you already have high body fat, don’t worry about Phase 2. Just focus on getting your nutrition right and eating properly.
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If you already have good nutrition (as shown in Phase 1) go straight to Phase 2.
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If you are skinny and looking to gain muscle mass, follow Phase 1 and take note of particular parts where I talk about total caloric and protein intake.
