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SOLDIER 3.

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(3)

TRAINING +
NUTRITION QUICK
REFERENCE GUIDE
A piece of The Skinny-Fat Solution
by and anthony mychal of anthonymychal.com

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Fonts used: homestead, bebas neue, triforce, carroserie, saiyan sans

Edited by: Lander M. Kerbey

WARM-UP
BASIC WARM-UP
Think: head to toe, joint to
limb, gentle to strong.

JOINT:
Neck rotations
Shoulder shrug
rotations
Elbow bends and
beaters
Wrist rotations
Trunk rotations and
twists
Hip rotations
Knee bends and beaters
Ankle rotations

LIMB:
Shoulder and chest
swings x 10 per position
Front, back, and side
leg swings x 10 per
position
SKIPS:

Butt kicks x 10 s
A-skips x 10 s
High knees x 10 s
B-skips x 10 s

Notes:
Run through the joint work
once. Do as many as needed
until you feel good. Run
through the limb and skipping
work two or three times.

POSTURE INTO THE


WARM-UP
POSTURE PROGRAM:
5-10 quality Y raises, holding the top for 3-5 seconds
30 second thoracic extension stretch
30 second pec minor stretch (each side)
Repeat the above 3-5 times

Moving Into a
Specific Warm-up
After the joint rotations, limb swings, and skipping sequence, youre off into a
more specific warm-up. Unless you want to do extra to get loose. If you have
your own warm-up that you enjoy (maybe riding the bicycle for a few minutes)
thats fine.
What you should always do is, after your main warm-up, move into a specific
warm-up for your next exercise. So if youre doing squats with 135 pounds
(60kg), you wouldnt just throw 135 pounds on the barbell and start squatting.
Youd hit a specific warm-up first. Maybe 10 bodyweight squats, 10 squats with
the empty barbell (20kg), and them some squats with 95 pounds (43kg).
Doing heavy pressing? Maybe do a few sets of push-ups before moving to the
empty bar before moving to some warm-up sets. The full gist of the warm-up
should be ingrained within you by now, but this is my feeble reminder.

THE TRAINING
PROGRAM

DAY A
A) Money hinge: Conventional deadlift [4 x 5] 1 x 3-5

Work up to a max set of 3-5 reps

A2) Graceful BW: Perfect push-up

Do an easy amount of reps in between each set of the money hinge

B1) Smooth squat: Front squat [1 x 5] 3 x 6-8

Work up to three sets of 6-8 reps, keeping the workload lower than a max level

B2) Graceful BW: Perfect chin-up

Do one or two reps in between each set of squats. If you cant yet do one rep, go for a
rocket wing hold for five seconds. (Rocket wings are explained in the Fundamental
Movement Guide.)

C1) Calves: Donkey calf raise (or any calf exercise) 2 x 20

Do slow reps, focus more on feel

C2) Gymnastics Abs Circuit 4 exercises, 10-20 reps each

DAY B
A1) Vertical pull: Chin-ups Ten consecutive reps or [2 x 5] 3 x 5-6

If you cant yet do five, work to ten consecutive repetitions


If you can do five, add weight and work up to three sets of 5-6 reps

A2) Horizontal press: 30 incline press [2 x 5] 3 x 5-6

Work up to three sets of 5-6 reps

B1) Smooth curl: Barbell curls 3 x 8-10

Work up to three sets of 8-10 reps, keeping the workload lower than a max level

B2) Smooth press: Unilateral floor press 3 x 6-8

Work up to three sets of 6-8 reps, keeping the workload lower than a max level

DAY C
A1) Money squat: Back squat [4 x 5] 1 x 5-8

Work up to a max set of 5-8 reps

A2) Graceful BW: Perfect chin-up

Do one or two reps in between each set of squats. If you cant yet do one rep, go for a
rocket wing hold for five seconds.

B1) Smooth hinge: Romanian deadlift [1 x 6] 3 x 6-8

Work up to three sets of 6-8 reps, keeping the workload lower than a max level

B2) Graceful BW: Perfect push-up

Do an easy amount of reps in between each set of the money hinge

C1) Calves: Donkey calf raise (or any calf exercise) 2 x 20

Do slow reps, focus more on feel

C2) Gymnastics Abs Circuit 4 exercises, 10-20 reps each

DAY D
A1) Vertical pull: Pull-ups Ten consecutive reps or increase max reps

Work up to 10 consecutive repetitions


Once you can do 10 consecutive repetitions, push for a higher one set max

A2) Vertical press: Overhead press [2 x 5] 3 x 5-8

Work up to three sets of 5 to 8 reps

B1) Smooth pull: Inverted rows 3 x 8-10

Work up to three sets of 8-10 reps, keeping the workload lower than a max level
Use more difficult variations when the workload gets easy

B2) Push-ups 3 x 8-10

Work up to three sets of 8-10 reps, keeping the workload lower than a max level
Use more difficult variations when the workload gets easy

ADDING EXTRA FAT


LOSS WORK ON TOP:
Jump rope for ten-twenty minutes post
training on upper body days, sprint for
twenty minutes on lower-body training days.
Walk on rest days. Walk to get fresh air as
much as possible.

THE COOL DOWN


You have three stretches to focus on. The dislocates are an all-at-once blitz, and
rather fatiguing. Do them last, and do all thirty consecutively. For the bridge, I
recommend getting twenty quality repetitions. For the super hip stretch, I
recommend holding at least each leg for two minutes. Putting it all together,
heres what you can work with.

Bridge push-ups x 10
Super hip stretch x 1-2 minutes per leg
Bridge push-ups x 10
Super hip stretch x 1-2 minutes per leg
Dislocates x 30-50

All in all, youre looking at about fifteen minutes of work. Not bad. And youll feel
like a new person when its all said and done. This will serve you throughout your
adventure.

NUTRITION CLIFF
NOTES
1. THE PROTEIN CORE
One pound of meat or fish
(the leaner the better)
Two scoops of plain,
unflavored whey protein
Two or three eggs
Bowl of cottage cheese

3A. FAT POTENTIAL


Less extra fats if you eat
fattier meats
Little bit of extra fats
(avocado, small portion of
nuts) if you eat leaner
meat
3B. THE HUNGER CURE

2. THE STARCH STEP


One piece of fruit
Two-three cups or
servings of carbohydrate
split among whatever
sources

As many non-starchy
cruciferous veggies and
berries as you need for
satiety. Need more satiety,
more lean protein on top.

JUST A TINY BIT MORE


SPECIFIC
A) Get one gram of protein per pound of bodyweight, and for you metric
folk thats 2.2 grams of protein per kilogram of bodyweight
If you dont know where to start, have a fist sized serving of protein at every
mealprotein rich sources are usually meat, so youre looking at a fistful of some
kind of meat. Go leaner when possible.
No meat? Make use of protein powder and eggs. One 70cc scoop of protein will
deliver about 25 grams of protein, which is around the fistful of meat. One egg is
usually 6-7 grams of protein, which is considerably less.

B) Use hunger voodoo


Im convinced that being overly hungry when losing fat is an idea that comes
from people that do it wrong. Want to still feel rather full and be in fat loss mode?

Tank lean protein (like white chicken and turkey) and raw non-starchy vegetables.
Few things will fill you up more, and few things will be better on the fat loss
quest.

C) Have one serving of fruit


This will likely be one piece if the fruit is nifty and handheld like an apple,
banana, orange, mango, and you get the idea. If its not, ball park one cup of the
fruit. In other words, cut the pineapple into one inch by one inch cubes, throw
them into a measuring cup, when you get to one cup, thats your serving.

D) Have 2 CUPS starchy CARBS


The overall goal here is to have somewhere in the neighborhood of 60-80 grams
of carbs. This most often will be two cups of starchy carbs. If you dice up a
potato, one will likely fit into one cup. Using this logic, you can get around two
potatoes. If this cup logic is funky, simply look at the nutrition facts. The less
processed the better.

E) AS MANY VEGGIES AND BERRIES


Hungry? Go wild on non-starchy vegetables and thin skinned berries. As many as
you want.

If you arent losing fat, then...


Critically evaluate how many ' secret' fats youre eating.
Are you cooking in fat (oils, butter)? How is that adding up?
Are you eating fatty meats regularly?
Fatty protein extras regularly?

Critically evaluate how many carbohydrates youre eating.


Are you eating highly processed carbohydrates that carry great caloric load
(added sugar) or are easy to eat in abundance? Hint: Cereal and donuts are
easier to eat than potatoes.

Critically evaluate how your body is responding to food.


If youre tanking dairy, and feeling bloated every second of the day, you need
to make adjustments. (More on this in chapter _ tk.)

Critically evaluate your beverages.


The only things you should be drinking are water, black coffee, and
unsweetened teas. Ditch artificially sweetened junk.

GLYCEMIC LOAD OF
FOODS
A glycemic load below ten is considered small. Keep in mind that you have to
consider the ingredients. Lots of food on this chart have undisclosed ingredients.
Also keep in mind, pairing food reduces glycemic load.

FOOD

Glycemic index (glucose =


100)

Glycemic load per


serving

Serving size (grams)

BAKERY PRODUCTS AND


BREADS
Banana cake, made with sugar

47

60

14

Banana cake, made without


sugar

55

60

12

Sponge cake, plain

46

63

17

Vanilla cake made from packet


mix with vanilla frosting (Betty
Crocker)

42

111

24

Apple, made with sugar

44

60

13

Apple, made without sugar

48

60

Waffles, Aunt Jemima (Quaker


Oats)

76

35

10

Bagel, white, frozen

72

70

25

Baguette, white, plain

95

30

15

Coarse barley bread, 75-80%

34

30

kernels, average
Hamburger bun

61

30

Kaiser roll

73

30

12

Pumpernickel bread

56

30

50% cracked wheat kernel


bread

58

30

12

White wheat flour bread

71

30

10

Wonder bread, average

73

30

10

Whole wheat bread, average

71

30

100% Whole Grain bread


(Natural Ovens)

51

30

Pita bread, white

68

30

10

Corn tortilla

52

50

12

Wheat tortilla

30

50

Coca Cola, average

63

250
mL

16

Fanta, orange soft drink

68

250
mL

23

Lucozade, original (sparkling


glucose drink)

9510

250
mL

40

Apple juice, unsweetened,


average

44

250
mL

30

Cranberry juice cocktail (Ocean


Spray)

68

250
mL

24

Gatorade

78

250
mL

12

Orange juice, unsweetened

50

250
mL

12

Tomato juice, canned

38

250
mL

BEVERAGES

BREAKFAST CEREALS AND

RELATED PRODUCTS
All-Bran, average

55

30

12

Coco Pops, average

77

30

20

Cornflakes, average

93

30

23

Cream of Wheat (Nabisco)

66

250

17

Cream of Wheat, Instant


(Nabisco)

74

250

22

Grapenuts, average

75

30

16

Muesli, average

66

30

16

Oatmeal, average

55

250

13

Instant oatmeal, average

83

250

30

Puffed wheat, average

80

30

17

Raisin Bran (Kellogg's)

61

30

12

Special K (Kellogg's)

69

30

14

Pearled barley, average

28

150

12

Sweet corn on the cob,


average

60

150

20

Couscous, average

65

150

Quinoa

53

150

13

White rice, average

89

150

43

Quick cooking white basmati

67

150

28

Brown rice, average

50

150

16

Converted, white rice (Uncle


Ben's)

38

150

14

Whole wheat kernels, average

30

50

11

Bulgur, average

48

150

12

74

25

14

GRAINS

COOKIES AND CRACKERS


Graham crackers

Vanilla wafers

77

25

14

Shortbread

64

25

10

Rice cakes, average

82

25

17

Rye crisps, average

64

25

11

Soda crackers

74

25

12

Ice cream, regular

57

50

Ice cream, premium

38

50

Milk, full fat

41

250mL

Milk, skim

32

250
mL

Reduced-fat yogurt with fruit,


average

33

200

11

Apple, average

39

120

Banana, ripe

62

120

16

Dates, dried

42

60

18

Grapefruit

25

120

Grapes, average

59

120

11

Orange, average

40

120

Peach, average

42

120

Peach, canned in light syrup

40

120

Pear, average

38

120

Pear, canned in pear juice

43

120

Prunes, pitted

29

60

10

Raisins

64

60

28

Watermelon

72

120

DAIRY PRODUCTS AND


ALTERNATIVES

FRUITS

BEANS AND NUTS

Baked beans, average

40

150

Blackeye peas, average

33

150

10

Black beans

30

150

Chickpeas, average

10

150

Chickpeas, canned in brine

38

150

Navy beans, average

31

150

Kidney beans, average

29

150

Lentils, average

29

150

Soy beans, average

15

150

Cashews, salted

27

50

Peanuts, average

50

Fettucini, average

32

180

15

Macaroni, average

47

180

23

Macaroni and Cheese (Kraft)

64

180

32

Spaghetti, white, boiled,


average

46

180

22

Spaghetti, white, boiled 20 min,


average

58

180

26

Spaghetti, wholemeal, boiled,


average

42

180

17

Corn chips, plain, salted,


average

42

50

11

Fruit Roll-Ups

99

30

24

M & M's, peanut

33

30

Microwave popcorn, plain,


average

55

20

Potato chips, average

51

50

12

Pretzels, oven-baked

83

30

16

PASTA and NOODLES

SNACK FOODS

Snickers Bar

51

60

18

Green peas, average

51

80

Carrots, average

35

80

Parsnips

52

80

Baked russet potato, average

111

150

33

Boiled white potato, average

82

150

21

Instant mashed potato,


average

87

150

17

Sweet potato, average

70

150

22

Yam, average

54

150

20

Hummus (chickpea salad dip)

30

Honey, average

61

25

12

VEGETABLES

MISCELLANEOUS

SOURCE:
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100
_foods.htm
The complete list of the glycemic index and glycemic load for more than 1,000 foods can
be found in the article "International tables of glycemic index and glycemic load values:
2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the
December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.
An earlier version of this table appeared here: "International tables of glycemic index
and glycemic load values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette
C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5
56.