SUMMER

SHREDDING
CHALLENGE

WITH

POWERED BY DEVAN
1 DIPPENAAR
The instructions and directions in this issue e-book are offered as guidelines only and
may not be construed as medical advice or instruction. No action or inaction should be
taken based solely on the contents of this information, instead readers should consult
appropriate health professionals on any matter relating to their health and well-being. Use
your best judgement and proper discretion when embarking on a fitness routine.

Neither My247pt.com nor its officers, directors, employees, agents, distributors, affiliates,
subsidiaries and their related companies claim to be doctors, nutritionists or dietitians.
The information in this e-book is merely for educational purposes only and does not
replace professional, medical or nutritional advice.

My247pt.com and its officers, directors, employees, agents, distributors, affiliates,

subsidiaries and their related companies expressly disclaim responsibility for any adverse
effect that may result from the use or application of the information contained in this
e-book.

This is a free e-book. You are free to give it away (in unmodified form) to whomever you
wish. No part of this e-book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording or by any information
storage and retrieval system, without written permission from the author.

The information provided within this e-book is for general informational purposes only.
While we try to keep the information up-to-date and correct, there are no representations
or warranties, express or implied, about the completeness, accuracy, reliability, suitability
or availability with respect to the information, products, services, or related graphics
contained in this e-book for any purpose. Any use of this information is at your own risk.

© 2018 My247PT.com
Book design by punchypixels.com
WANT TO GET THE BEST RESULTS
FROM SUMMER SHREDDING
WITH DEVAN?

Then step it up by
joining my247pt.com
and be apart of the
most comprehensive
online training platform
available to you at a
touch of a button.
A completely
personalised nutrition,
supplementation and
workout program
designed around your
physique and health
related goals.
A personal coach you
can ask questions to
anytime.
Weekly video check-ins
and full access to the
my247pt.com website.
4
INTRODUCTION

5
6
I WROTE THIS EBOOK as a way
of educating and empowering you
with wisdom that I could have only
wished for in the first few years of
training.
By taking that step further
and joining as a online client, I
personally will help you achieve all
those physique goals whilst being
there every step of the way.
The plan is to help you understand
your body and how it works, and
how the metabolism can play
a crucial role when it comes to
manipulating your body.
You have to know how much energy
your body can take in and how
much energy it is expending.
One of my favourite techniques
for getting in shape has been the
manipulation of carbs. Now don’t
get me wrong, there are many
different diet techniques out there
that work but this is just one that I
personally love to use.
7
The theory behind this is to keep
the metabolism running efficiently,
as naturally your body first go to
source energy comes from carbs,
not fats.
Maintain lean muscle tissue whilst
in a calorie deficit is our priority
as the more amount of muscle we
have, the healthier our metabolism.
So with adequate carbohydrates
manipulated, we can ideally lose
weight, hold onto muscle and
potentially avoid any plateaus
through the use of refeeds.
And all this is to ensure that we
keep that metabolism working at
optimal levels.
So sit down, grab a coffee or a
protein shake and let’s get stuck in.
8
NUTRITION

9
THE MOST IMPORTANT THING that you need to know about
nutrition is what macronutrients are and how best to use them to
achieve your goals.

PROTEIN, CARBS AND FATS

PROTEIN, 4 kcal per gram

CARBS, 4 kcal per gram

FATS, 9 per gram

QUALITY SOURCES
PROTEIN

Chicken breast, white fish, lean red meat, salmon, turkey breast, egg whites/
whole eggs, whey protein

CARBOHYDRATES

Brown rice, white rice, sweet potato, oatmeal

FATS

Avocado, nuts (almonds, cashews), olive oils, medium chain triglyceride or

MCT oils and coconut oil.

10
 METABOLISM
Think of it like a fire, the more wood you put into the fire, the hotter and bigger
it grows, and the more wood it will need to keep growing. The larger the fire
is, the more efficient it gets at growing. SIMILARILY, your body does the same
thing.

When you are training hard and eating a lot of food, your body will crave more
food to nourish the growing muscles.

If you stop feeding the body, your metabolism will slow down, fat loss plateaus
and muscle gains will diminish.

So basically, the better your metabolism, the more food your body needs to
grow.

METABOLISM MAINTENANCE
Set a diet for yourself that you believe is an adequate amount of food.

Example: 220g protein/ 250g carbs/50g fat

This is what we would call our ‘base diet’, with which you know your body can
handle macros without gaining or losing weight. *Sample base macros for
individual bodyweight. This following info is purely an estimated macro split
based on past results, these will not be the exact for everyone and is just a
simple guideline.

STEP 1

Calculating your initial base diet: (BEGINNERS)

Protein = body weight (lbs) x 0.8 = grams of protein consumed daily

Carbs = bodyweight (lbs) x 1.4 = grams of carbs consumed daily

Fats = bodyweight (lbs) x 0.25 = grams of fats consumed daily

If you weigh 65kgs/145lbs, it’s 117g protein/175g carbs/ 32g fat

68kgs/150lbs 122g protein/ 210g carbs / 38g fat

80kgs/175lbs 144g protein/ 245 carbs/ 44g fat

90kgs/ 200lbs 162g protein/ 280g carbs/ 50g fat

102kgs/ 225lbs 183g protein/

11 315g carbs/ 56g fat
STEP 2
Follow your set macros for 5 days.
STEP 3
Analyze Weight Loss
If you are losing weight too fast or
gaining weight after following your
macros for 5 days, then you know
your metabolism is efficient enough
or too efficient to handle that amount
of food. Then you will need to make
adjustments depending on your goal.
If you are still losing weight, then
slowly add 25g carbs a day until you
see weight fluctuation stop. If you
are gaining weight, then remove 25g
carbs from your diet until you see your
weight fluctuation stop.
Once you find the perfect ratio of
macros that can keep your body at
a consistent weight, you can start
to identify the efficiency of your
metabolism which will give us the
ability to make a more calculated
decisions with your diet and cardio.
Forget about changing protein and
fats just yet. That can come in a later
stage.
STEP 4
1) Now once you have established
your BASE DIET, you will need to pick
a new amount of macros to continue
towards your goals and this is called
the ADJUSTED DIET. It is important
that the changes you make are small
as not to cause to much of a weight
loss which potentially could lead to
the loss of muscle mass.
12
2) Start by dropping your BASE DIET
carbs by 25-50g. you will need to
watch the scale every morning, the
goal is to drop between 0 – 1lbs a day.
3) follow this protocol until you have
lost 3-4 lbs then you will need to take
a refeed*.
*On this refeed day you will double up
on your carbs for every meal. Try to
stick to your normal protein sources
for most meals, but for one meal of
the day, try and have a healthy cheat
meal sucha as a burger with sweet
potato fries, after your workout.
It is expected that you will gain weight
after a refeed day. A typical weight
gain of around 1- 2kgs (2-4lbs) is
normal after a re-feed day….do not
be alarmed, this is simply because
your body has restored its glycogen
storages, also water being held due to
higher carbs, higher sodium and extra
creatine from the potential red meat
you would have eaten. This temporary
bloat will last for 1-2 days. by day 3
you will even more leaner than you
were before you took the initial re-feed
day.
BASELINE DIET
Readjustment
You must understand that throughout
your diet, your baseline diet will
adjust. As you lose weight, you may
require less calories in order to avoid
plateaus. That is why important to
asses your weight frequently. If you
notice your scale has stopped moving
as much, then we know that we need
to drop our calories.

For example, at the beginning of your

diet, you may weigh 200lbs(91kgs)
and your macros split would be 162g
protein/ 280g carbs/ 50g fat whereas
after 8 weeks into your diet you may
weigh 175lbs(80kgs) 144g protein/
245 carbs/ 44g fat. Your weight has a
direct correlation to your diet, however
the only variable is the efficiency of
your metabolism. Everyone is different
and it’s a trial and error process. c

CHEAT MEALS
I am firm believer in cheat meals
during a cut. Your cheat meals will
be dictated by your progress and
your weight loss. The ideal time is
post workout. Your body is operating
at its warmest and most efficient
following weight training, and your
body will utilize the extra calories,
carbs, fats and protein to help build
more muscle mass. What I try to do
is apply these days when I’m training
my weak, lagging body parts. We want
to basically over nourish these body
parts to ensure maximum gains. Its
important to make smart choices with
our cheat meals. They serve a purpose
to revamp your metabolism and help
keep you on track mentally too.

GOOD CHEAT MEALS

HAMBURGER, SUSHI, NANDO’S

BAD CHEAT MEALS

PIZZA, KEBABS, DEEP-FRIED MEALS
OR LOW-PROTEIN MEALS

13
CUSTOMISE YOUR PLAN POULTRY
Here are some options of to MINCED TURKEY BREAST
customize your diet plans. You can TURKEY BREAST
adjust each meal option to make MINCED CHICKEN BREAST
it your own by swapping out any CHICKEN BREAST
component of any meal with different CHICKEN/TURKEY MINCE
lean meat, starchy carbohydrate,
vegetable, or fat from the following VEGETARIAN
list.
TOFU
BEEF LENTILS
CHICK PEAS
LEAN BEEF MINCE (10% FAT OR LEGUMES: KIDNEY BEANS, WHITE
LESS) BEANS, BLACK BEANS, ETC.
BEEF FILLET
TOP ROUND STEAK FRUIT
TOP SIRLOIN
BERRIES
RIB EYE
CHERRIES
RUMP
APRICOTS
FISH PEACHES
APPLES
SALMON ORANGES
PRAWNS KIWIS
TROUT PEARS
COD BANANA
PLAICE PINEAPPLE
HAKE GRAPEFRUIT
TUNA
VEGETABLES
EGGS & DAIRY
ASPARAGUS SPINACH
EGGS SUGAR SNAPS TOMATOES
LOW FAT COTTAGE CHEESE CUCUMBER CELERY
LOW FAT GREEK YOGHURT GREEN BEANS AUBERGINES
KEFIR ARTICHOKE
EGG WHITES ONIONS
LETTUCE
PORK CABBAGE
CAULIFLOWER
PORK MINCE (10% FAT OR LESS)
BROCCOLI
PORK TENDERLOIN
COURGETTES
PORK LOIN
MUSHROOMS
KALE

14
STARCHY CARBS
ROLLED OATS
BROWN RICE
QUINOA
CORN
BULGAR WHEAT
MILLET
WHEATGERM
WHOLE GRAIN PASTA
CARROTS
POTATOES
SWEET POTATOES
SEMOLINA

HEALTHY FATS
AVOCADO
OILS: COCONUT, OLIVE, SAFFLOWER,
FLAX
NUTS: ALMONDS, CASHEWS,
PISTACHIOS, WALNUTS
NUT BUTTERS: ALMOND, PEANUT,
CASHEW
SEEDS: CHIA, SUNFLOWER, FLAX

NB: DRINK LOTS OF WATER, GET

PLENTY OF SLEEP, AND AVOID
PROCESSED FOODS AS MUCH AS
POSSIBLE. IMPLEMENTING THIS
WITH A CONSISTENT DIET AND
TRAINING PLAN WILL ONLY LEAD TO
A HEALTHY BODY, PEACE OF MIND
AND A BETTER OVERALL QUALITY
OF LIFE.

15
16
TRAINING

17
During this time, we are focused
on preserving muscle mass and
shredding bodyfat. Our resistance
training program will be focusing
on hypertrophy (muscle growth)
workouts. We will be putting a lot of
effort into these workouts ensuring
that we keep the intensity high and
volume too.
Rest time in between sets will be a
little shorter than normal as we want
to keep the HR elevated as much as
possible. So sometimes you can take
up to 45 secs but if possible keep it as
close as possible to 30 secs.
Rep range will vary between 10-20
reps. Always warm the muscle up first.
Mobility/warm up /stretching: spend
adequate time foam rolling and doing
the correct mobility drill necessary to
ensure maximal output of the muscle
being worked.
Superset: exercises performed back
to back
Drop sets: performing the same
exercises back to back but using a
lighter weight the 2nd or 3rd time.
Tri-sets: performing 3 back to back
exercises before taking rest.
Partial reps: coming all the way down
and only contracting half way.
Fst-7 : Training method created
by Hany Rambod and utilized by
Jeremy Buendia, where an exercise
is performed back to back for 7 sets
typically with a rep range of between
8-12 reps. 20-30 second rest in
18
between sets. But stretching the
muscle that you are working between
each set. This is used to optimize
blood flow and muscle hypertrophy.
There will be a training template for
you to follow below. The format (sets,
reps, rest and time) is exactly how you
should be training however don’t be
hesitant to mix it up the exercises from
week to week. (Example: dumbbell
incline flys can be substituted with
cable incline flys.)
CARDIO
Cardio is essential to help you
get you to the leanest state. This
will help increase thermogenesis
(elevate core temperature) which
will boost your metabolism and get
your body to run more efficiently.
We will be incorporating HIIT (high
intensity interval training) as well as
steadystate cardio.
HIIT
HIIT is a form of interval training,
a cardiovascular exercise strategy
alternating short periods of intense
anaerobic exercise with less intense
recovery periods. I prefer HIIT cardio
at the beginning of my cutting phase
when I have more body fat on me.
STEADY STATE CARDIO
Steady state cardio is when you are
targeting the fat burning zone but not
allowing your heart rate to elevate
too high. Example: brisk walk on a
treadmill with a incline or a moderate
pace on a stair master.
SUPPLEMENTATION
Before taking any form of supplements
or starting a training programme,
please consult with your physician to
ensure that you are healthy enough
to complete the physical activity.
Supplementing during a cut can
help speed up the process as well as
maximise the process. Taking the right
quality supplements could possibly
give you the extra edge you need to
get in to the best shape of your life.

BUT supplements DO NOT work alone!

The are meant to supplement your diet

and workout. If you do not eat right and
are not training hard, you might as well
not even waste your time or money on
supplements. They all work together.

19
 PHASE I WORKOUTS keep adding repetitions until your abs
give out.
The first phase of the plan will con-
sist of 4 weeks of muscle building Phase 2 takes it to the next level. Your
and moderate cardio. You will rotate exercises ramp’s up a notch to reset
through several different workouts, fat burning system, and your diet
depending on the week, combining stays tight and lean.
cardio and heavily weighted exercis-
es. This is designed to get your me-
tabolism revved up, dial in your diet
to incorporate more lean meats and
loads of healthy carbs.

All of these workouts in phase 1

should be executed to NEAR failure.
What that means is if you can get
through the 10 repetitions, and your
muscles still have a little left in them,
then you need to increase the weight.
For the abs exercises, you can simply

MON TUES WEDS THURS FRI SAT SUN

UPPER LOWER ABS & UPPER
WEEK 1 REST CARDIO REST
BODY BODY CARDIO BODY
ABS & LOWER UPPER UPPER
WEEK 2 REST CARDIO REST
CARDIO BODY BODY BODY
ABS & LOWER UPPER ABS &
WEEK 3 REST REST CARDIO
CARDIO BODY BODY CARDIO
LOWER ABS & LOWER UPPER
WEEK 4 REST REST CARDIO
BODY CARDIO BODY BODY
UPPER BODY LOWER BODY

PUSH-UPS DB FRONT SUMO SQUATS

REVERSE FLYS CLOSE STANCE LEG PRESS

CHINS SEATED CALF RAISES
INCLINE DB CHEST PRESS LEG EXTENSIONS
SEATED CABLE ROWS LEG CURLS
STANDING DB SHOULDER PRESS STANDING CALF RAISES
20
BARBELL BICEP CURLS BW REVERSE HYPEREXTENSIONS
 CARDIO CORE
OPTION 1: TREADMILL INTERVALL SPRINTS
FRONT PLANK 1 MIN HOLDS
1:1 RATIO, 10 ROUNDS
OPTION 2: CIRCUITS, 1:1 RATIO, REPEAT 6 X SIDE PLANKS, BOTH SIDES, 1 MIN HOLDS
SKIPPING HANGING LEG RAISES
BURPEES WEIGHTED AB CRUNCHES
JUMPING SQUATS SEATED RUSSIAN TWISTS
JUMPING JACKS 21 REVERSE CRUNCHES
PHASE I EXERCISES
CLICK ON THE LINKS FOR VIDEOS

22
 UPPER BODY
PRESS UP
REVERSE FLYS
CHINS
INCLINE DB PRESS
SEATED CABLE ROWS
STANDING DB SHOULDER PRESS
TRICEP DIPS
BARBELL BICEP CURLS

LOWER BODY
DB FRONT SUMO SQUATS
LEG PRESS (NARROW STANCE)
SEATED CALF RAISES
LEG EXTENSIONS
LEG CURLS
STANDING CALF RAISES
WALKING LUNGES
BW REVERSE HYPER (EXTENSIONS)

CARDIO
TREADMILL
SKIPPING
BURPEES
JUMPING SQUATS
STAR JUMPS
MOUNTAIN CLIMBERS

CORE
FRONT PLANK
SIDE PLANK
HANGING LEG RAISES
WEIGHTED AB CRUNCHES
SEATED RUSSIAN TWISTS
REVERSE CRUNCHES
STAR CRUNCHES

23
 PHASE II WORKOUTS: muscle group. We will increase the
intensity as well so don’t be alarmed
Trim the Fat if you are breathing just as heavy as
during your cardio workouts.
Now that we have built a decent
foundation and fired up the
metabolism, its now time switch up
workouts and trim the fat off even
more and reveal the hard-earned
muscle tone underneath. Hopefully
you have been drinking lots of water
and staying hydrated along the way.
Adequate hydration is essential in
building muscle and in assisting in
burning fat.

For the next four weeks we are

switching gears and moving from
upper/lower to a conventional 3 split
of push/pull/lower, thus allowing a
little more focus and volume on each

MON TUES WEDS THURS FRI SAT SUN

WEEK 1 PULL PUSH LOWER REST PULL PUSH LOWER

WEEK 2 REST PULL PUSH LOWER REST PULL PUSH
WEEK 3 LOWER REST PULL PUSH LOWER REST REST
WEEK 4 PULL PUSH LOWER PULL PUSH LOWER REST
PULL LOWER
BARBELL ROWS BACK SQUATS
WIDE GRIP PULL-UPS WALKING LUNGES
SINGLE ARM DB ROW STANDING CALF RAISES
PREACHER BENCH BICEP CURLS SINGLE LEG EXTENSIONS
ROPE PULLDOWNS SINGLE LEG CURLS
CLOSE GRIP PULLDOWNS SEATED DB CALF RAISES
HIGH CABLE CURLS SWISS BALL HAMSTRING CURLS
24
LOWER BACK EXTENSIONS LEG PRESS SUPERSET SISSY SQUAT
 PUSH ABS (OPTIONAL)
BENCH PRESS MOUNTAIN CLIMBERS
DB SHOULDER PRESS TRX PIKES
DECLINE CABLE FLYS WOODCHOPS
DB LATERAL RAISES CORKSCREWS
INCLINE CLOSE-GRIP DB PRESSES REVERSE CRUNCHES
PEC DECK SWISS BALL HOLDING PLANKS
HAMMERSMITH INCLINE PRESS 25 PALLOF PRESS HOLD
DB SKULL CRUSHERS AIRBIKES
PHASE II EXERCISES
CLICK ON THE LINKS FOR VIDEOS

26
 PULL
BARBELL ROWS
WIDE GRIP PULL UPS
SINGLE ARM DB ROWS
PREACHER BENCH BICEP CURLS
ROPE PULL DOWNS
CLOSE GRIP LAT PULL DOWNS
HIGH CABLE BAR CURLS
LOWER BACK EXTENSIONS

LOWER BODY
BARBELL PAUSE BACK SQUATS
WALKING LUNGES
STANDING CALF RAISES
SINGLE LEG CURLS
SEATED DB CALF RAISES
SWISS BALL HAMSTRING CURLS
LEG PRESS SUPERSET
WITH SISSY SQUATS

PUSH
BENCH PRESS
DB STANDING SHOULDER PRESS
DECLINE CABLE FLYS
DB LATERAL RAISES
INCLINE CLOSE GRIP DB PRESSES
PEC DECK
LEVERAGE DECLINE PRESS MACHINE PRESS
DB SKULLL CRUSHERS

CORE
MOUNTAIN CLIMBERS
TRX PIKES
WOODCHOPS
CORKSCREWS
REVERSE CRUNCHES
BALL HOLDING PLANK
PALLOF PRESS HOLDS
AIRBIKES

27
REV UP MUSCLE GROWTH
CHEST
If your chest is a lagging body part, try
these 3 tips.
Realize that the upper chest accounts
for the majority of your muscular
definition. I suggest that when
attempting to develop big, full pecs
you prioritize your upper chest through
various angle incline movements as
well as isometric holds. I talk about
this technique more in my private
members area.
Just get a strong chest. Size follows
strength. That’s not to say that you
have bench 300 pounds for 20 reps to
get a big chest but every incremental
strength gain will lead to increase
chest muscle fibre growth. No
movement gets you stronger then the
barbell press. Your strength potential
is limitless as opposed to dumbbells
where most gyms stop at 125 pounds
or so.
Finish off all of your chest workouts
with some loaded stretching. Also
known as fascial stretching, using
light weights and slowly lowering
yourself into the end point of a chest
stretch sends strong signals to the
paper like structure known as fascia
that surrounds your chest. As you
open up your chest fascia you’ll
increase your growth potential.
BACK: 3 TIPS FOR STRENGTH
A strong well-defined back is not only
aesthetically impressive; it is also
the cornerstone of a well-balanced,
28
fully functioning body. Looking good
is important to many of us but good
posture and a pain free lower back
for life should be more important long
term.
Unlike the other muscles of your upper
body that can be trained with pressing
and curling movements the various
muscles of the back need a bit more
variation and stimulation to get the
most out of your workouts.
SUPPORT YOUR SPINE
Strengthening the muscles that
supports the spine has a beneficial
effect on all other muscles. A strong
and well-supported spine means
that your ability to push and pull
during other movements is improved.
Radiating strength will increase your
lifts for the whole body. So focus on
your core and it return your back will
enjoy the gains.
Start With a Deadlift (and leave your
ego at the door!)
Being one of the most complex and
taxing exercises you should start a
back workout with the deadlift when
you are fresh and at your strongest.
Be modest and train your muscles not
your ego with a weight you can handle
with good technique. If your back
is arched it means the weight is too
much and you’re putting stress onto
your disks increasing the risk of injury
(remember you want to strengthen
not weaken your spine).
When getting into position for a
deadlift imagine your pelvis is a bucket
of water. Pour water out of the front
29
of the bucket by tilting your pelvis
forward (sticking your bum out) and
bending at the knees. This should put
you in the correct bent over position
with a straight back and the bar over
your toes ready to lift.
Utilise Pre-Exhaust Exercises
While many will stand behind the
thought of making compound lifts the
bread and butter of any training routine,
don’t be afraid to do some accessory
lifts to start out the workout. Before
compounds lifts like barbell rows, etc.,
try doing some isolation exercises for
higher reps to get the muscles firing
and help establish the mind-muscle
connection. This will make it much
easier to ‘feel’ your back working
during the compound lifts and really
get the ball rolling in regard to your
progress.
SHOULDERS
Shoulders are a mainstay of an
impressive physique. Nothing looks
better than a wide V-taper; it gives the
illusion of your waistline being smaller
than it actually is. Here are my 3 tips
on how to improve those boulder
shoulders.
Hit them Frequently
If you want to get good at something,
what do you do? Practice, practice,
practice. Practice makes perfect!
Most only train shoulders once a up, without changing the angle
week, but you want to stand out right?
So hit them 2-3x per week.
30
Incorporate Compound
Movements
If you want the most bang for your
buck, add in compound exercises
like the seated dumbbell shoulder
press and standing military press.
These exercises recruit more
muscle groups and allow you to
lift heavier which gets you head
turning shoulders! Include these
exercises first (after your warm
up) and use a 6-10 rep range.
Use Higher Reps
Doing higher reps will pump your
shoulders with blood, which
instantly makes your shoulders
look bigger. You’ll also stimulate
your body to produce a surge
of feel good hormones called
‘endorphins’. After your compound
movement, incorporate a higher
rep range (15-25 reps) for each
exercise.
BICEPS
Curl with your Little Finger
One of the main purposes of
the biceps muscle is to rotate
the hand. Bend your arms at 90
degrees and hold onto the bicep of
that arm with your opposing hand,
now rotate the hand on the bent
arm so your palm is facing down
and then rotate so it is facing
of your elbow. You will feel your
biceps contract as you move into
supination (palms facing up) and
relax when your hand is pronated
(palm facing down).
31
So, when doing any kind of bicep curl,
especially dumbbells, lead with your
little finger! Imagine trying to turn your
little finger out all the way through
the movement to recruit maximum
amount of muscle fibre.
Understand the Strength Curve
The strength curve describes the
amount of force a muscle will apply
through a specific range of movement.
For example, during a preacher bicep
curl more force is required at the
bottom of the movement, where as
a spider curl (leaning over a bench
with arms hanging) will need the
biceps to produce more force near
the contraction point of the exercise
to complete the movement. When
training biceps, you want to select
exercises that overload at three points:
low range, mid-range and upper range
of the strength curve.
Don’t Forget Grip Work
If your bicep progress stalls it might
be worth adding in some specific
forearm training into your program.
The stronger your grip the heavier you
can curl, it’s a no brainer. Stronger
forearms, better grip, heavier weights
used when curling, more overload
on the biceps, and therefore greater
hypertrophy.
TRICEPS
A carved out set of triceps really
stands out. This incredibly powerful
horseshoe-shaped muscle sits on
the back of your upper arm and is an
important ‘show’ muscle which makes
up 66% of the arm musculature. It is
also responsible for improving your
bench press. How do you get the best
32
results from your triceps workouts?
The first step to an awesome triceps
workout it to know & understand your
anatomy. The triceps are called tri-
ceps because there are three heads
of the muscle you can target with
different exercises.
The Long Head
This part lies on the inside of your
arms and is the portion directly
next to your rib cage, this one can
usually feel like the ‘bulky’ part of the
muscle. Exercises like the lying EZ bar
extensions & cable push downs target
this head well.
The first step to an awesome triceps
workout it to know & understand your
anatomy. The triceps are called tri-
ceps because there are three heads
of the muscle you can target with
different exercises.
The Medial head
Exercises like dumbbell kickbacks &
close grip bench press will target this
head of the muscle which can also be
felt on the inside of your arm but lower
down the arm, inserting into the side
of your elbow close to your body.
The Lateral head
As the name implies the lateral head
of the triceps runs the length of the
outside (lateral side) of your arm.
Lying dumbbell extensions & standing
barbell French press would be great
exercises to target this head of the
muscle.
33
Exercises for all three heads would
include rope, push downs, and parallel
bar dips. So now you know where
the three heads of the muscle are
it’s hopefully obvious the perfect
workout would utilise a combination
of exercises (one for each head) or
an exercise that utilises all 3 heads to
complete the full range of movement.
TRAINING LEGS: A BASIC GUIDE
The legs have the biggest muscles
in the body and, when you think
about it, they are arguably the most
important. We run, walk, swim, skip
(sometimes) and through the power
we have in our legs, depend on how
efficient and quickly we can do these
things. Unfortunately legs are often
neglected, and bigger pecs or biceps
are what some focus on instead. Yes
legs are a tough session and can be
really hard to see results quickly, but
for a great body aesthetic as well as
strength it is very rewarding. Are you
going to be one of those who skip leg
day? Here are some tips to help you
progress with those chicken legs.
Keep Your Body Well Fuelled
Legs are the largest muscle groups
in the body so require a lot of energy.
Make sure you consume a meal rich
in both protein & in carbohydrates (the
body’s main energy source) before
training. Once you have finished the
workout, replenish your body with a
good source of protein. Shakes are
a great option as they enter the body
quickly and are well absorbed.
34
Stretch/ Warm Up
A good leg workout is very demanding
on the body so you want to make sure
you get your body as ready as possible
for what you are about to do to it.
Making sure you are warmed will not
only allow you to have a better range
of movement when training but can
also reduce the chances on an injury.
As with all training, stick to the basics!
This also applies to leg training.
Exercises such as squats are key to
developing big legs. They are great as
they primarily focus on the quads but
also work the hamstrings and glutes.
I would favour them over exercises
such as leg extensions as long as
good form and technique is there too.
If you feel like your form is not great or
you are not sure about your technique,
then please see a professional to
work through these things. DO NOT
IGNORE OR AVOID TRAINING LEGS!
Use a Full Range of Movement
Not only will you stimulate more
muscle but again decrease your
chances of injury. Th best way to look
at it is to understand that a full range
of movements gives you full, long
muscles. Short movements will give
short muscle fibres, increasing your
chances of injury.
Rep Range
I have heard and read countless times
that you need to train legs with higher
reps (15-20). In my opinion 8 – 12
maximum is what you need, remember
lifting heavy will build muscle faster &
burn more calories, but at the same
35
time ensure that you still keep that
muscle to mind connection and
constant tension on the muscle you
are working.
CORE
Best Exercises for Core Strength
There’s good news and bad news on
this subject matter! The good news
is that there are many really good
exercises for your Abdominals, to
strengthen, as well as help you get
that elusive six-pack, and we will be
showing you three really good ones
in this post. The bad news is that “flat
stomachs” and “six-packs” are, largely,
made in the kitchen and not in the
gym!
So, taking the kitchen bit first, you
really need to look at the following
points to help get you the stomach
you’ve always wanted:
• Reduce/cut out bread of any kind
• Reduce/cut out all sugar
• Increase your water intake to 2-3
litres per day (not including cups of
tea/coffee etc)
• Aim to eat 7 portions of fresh
vegetables every day
• Aim to eat 3 portions of fruit every
day
• Reduce the amount of food you
buy that is in packaging on the
supermarket shelf or out of a tin
• Increase your protein intake and
monitor your carb intake.
36
The list could go on much further
of course, but in a nutshell just
implementing these few small
changes will help to reduce your
overall body fat percentage, which
will reflect very positively on your
stomach! You wont achieve any where
near a “flat stomach” with a body fat
over 20%.
In general terms, try to avoid eating
anything that is labelled with more
than 14-20% fat whilst looking very
closely at the sugar content and
making sure that it isn’t too high. If
something says “fat-free” be warned
as it could well be fat-free, but it may
be loaded up with sugar, which is just
as bad!
The following three exercises show
how to strengthen your Abs and lower
back to ensure that you develop a
strong set of Abs, above and beyond
looking for a six-pack.
• Hanging leg raises
• Pallof press holds
• Weighted ab crunches
37
38
FAT-SHREDDING MEALS

39
DURING THIS PROCESS, FOOD DOES NOT HAVE TO BE BORING! Good food
tastes fresh, wholesome, and more importantly helps you reveal quickly your
lean waistline.

You have 4 options for each meal, and you must eat at least three to four small
meals, spaced three to four hours apart. Choose one option for each meal and
alternate them as you wish.

BREAKFAST

OPTION 1 OPTION 2

Rolled oats w/ blueberries Totally Fruity Breakfast Smoothie

Scrambled eggs
Get a good dose of fibre and
energy with organic steel cut oats
and fresh or frozen blueberries.
The eggs will give you your much-
needed protein to recover from the
workouts.
½ cup low fat Greek Yoghurt
1 tsp Stevia
1 cup frozen mixed berries
½ cup almond milk
Blend well and enjoy immediately.

OPTION 3 OPTION 4

Totally Fruity Breakfast Smoothie Southwestern Breakfast Burrito

1 Piece of whole grain toast with
whole fruit spread
3 breakfast egg cups, recipe:
Whisk 12 eggs together in a
large bowl. Add chopped green
onions, mushrooms, and one
200g package of low fat cheddar
cheese. Mix together with a spoon
and portion an egg mixture evenly
into a 12-muffin tin tray. Bake
at 200 degrees for 20 minutes.
Recipe will allow 4 servings.
Brown 150g of extra lean beef or
turkey mince on a pan along with
chopped onions. Warm a large
whole grain tortilla in a microwave
for 30 seconds and then combine
the mince along with ¼ cup refried
black beans in tortilla with 2
tablespoons of salsa.
Place all ingredients into a bowl
and cover with salsa. Squeeze
with lime wedge.

TIP: A silicone muffin tray works

best to avoid the egg sticking.
Add 5-10 minutes to the baking
time if using one.
40
41
 LUNCH

OPTION 1 OPTION 2

Wholegrain Turkey Sandwich Burrito Bowl

2 slices of whole grain bread 150g grilled chicken breast

3 slices deli turkey ¼ cup black beans
Lettuce, tomato ¼ cup brown rice
Yellow mustard ¼ cup salsa
Hummus ½ cup shredded lettuce
½ avocado ½ avocado
½ a lime
Spread hummus on the bread,
then layer in the other ingredients Combine all ingredients in a bowl
to make a sandwich. and add salt and lime juice to
taste.

OPTION 3 OPTION 4
Clean Chef’s Salad Greek Chicken Pitta

1 large chicken breast , diced ½ grilled chicken breast chopped

1 cup chopped iceberg lettuce 2 tbsp hummus
1 diced tomato ¼ cup chopped ice berg lettuce
2 sliced hard boiled eggs 2 quartered black olives
½ avocado 1 tsp lemon juice
5 slices of cucumber 1 tsp olive oil, pinch of salt
Dressing: One pita pocket
2 tbsp balsamic vinegar
1 tbsp extra virgin olive oil Mix all ingredients together in a
1 tsp Italian seasoning + pinch of bowl with a pinch of salt and fill
salt the two halves of the pita pocket.

Place vinegar, Italian seasoning

and salt in a bowl. Gradually whisk
in oil until well combined. Toss
with salad and serve.

42
43
 DINNER

OPTION 1 OPTION 2

Grilled Sirloin Steak Fish Tacos

with Red Peppers
200g Sirloin Steak
½ sliced red pepper
2 small chopped sweet potaotoes
¼ cup sliced sweet onion
½ tsp olive oil
Salt and pepper
Sprinkle sirloin steak with salt
and pepper, then grill to desired
doneness. At the same time place
red bell peppers, chopped red
potatoes and onions in a small
pan and sauté in olive oil until
potatoes are easily pierced with a
fork.
OPTION 3
Turkey Burger
3 corn tortillas
½ cup of flaked cooked salmon
½ cup shredded green cabbage
¼ avocado, sliced
1 tbsp chopped coriander
Lime wedges
Combine ¼ cup plain Greek
yoghurt, cup salsa, and 1 tsp chilli
powder. Mix Greek yoghur , salsa,
and chilli powder together. Set
aside. Divide cabbage between the
three tortillas, followed by the fish,
then the avocado, and cilantro.
Finally, with a spoon, drizzle sauce
across each taco and squirt lime
on each.
OPTION 4
Grilled Salmon

500g lean minced turkey 120g Fillets of Salmon

1 tsp garlic salt ½ sweet potato
1 pinch of pepper 8 asparagus stalks
1 egg
¼ cup wholegrain bread crumbs Place salmon and asparagus
1 wholegrain burger bun on the grill and cook until the
1beef tomato, sliced salmon flakes apart easily and
1 red onion, sliced the asparagus is cooked through.
Mustard, to taste Bake the sweet potato until you
can pierce it easily with a fork.
Mix together in a bowl, portion into
4 patties. Grill over medium heat
until well done (makes 4 servings).

Place burger patty in a bun, top

with a slice of tomato, onions, and
mustard.
44
45
I HOPE YOU HAVE FOUND THIS EBOOK USEFUL and that it has inspired
you to reach for your fitness goals. If you need more guidance, don’t
forget to check out the plans we have on offer on my247pt.com, as
outlined overleaf. The VIP plan gets you one-on-one coaching with a
highly experienced Personal Trainer, with a custom-tailored plan to suit
your goals and to fit around your lifestyle, and Fit Access gives you a wide
choice of training routines, recipes, and much more.

46
VISIT MY247PT.COM FOR MORE INFO

47
48