TONE UP GUIDE

JOIN THE RESOLUTION

 INTRODUCTION
TONE UP GUIDE
Having a lean, cut physique is the primary goal for many
sports enthusiasts and gym-goers. However, people are
fed countless ‘guaranteed-not-to-fail’ strategies on how
to quickly shed fat and attain the ‘perfect’ body. Such
mixed advice often leads to confusion, frustration, and a
general feeling of ‘back to the drawing board.’

At Myprotein we understand that every one of us is

different, and a ‘one size fits all’ approach just won’t do.
So, we’ve designed a healthy, sustainable and evidence-
based guide filled with expert advice and tips to help you
efficiently and safely get the look you want.

Regardless of age, gender, genetics and ability, we’ll help

you educate yourself, providing expert dietary, training
and lifestyle tips for kick-starting your ‘get lean’ goal.
IMPACT DIET WHEY
(Choice of flavours 1450g)
Consume 2 large scoops with milk
or water 30 minutes pre/post-
workout
THERMOPURE
(90 Caps)
Take 3 capsules 30-60 minutes
before your workout on an empty
stomach to support weight loss
CLA
(60 Caps)
Take 2 softgels with meals to
support weight-loss goals

M E N ’ S W E I G H T-
LOSS BUNDLE
Achieving that ripped physique requires a combination
of correct timing, nutrition, progressive training, and
appropriate sleep and rest. Fundamentally, nobody can
supplement a poor diet, so our Weight-Loss Bundle
should be integrated into any healthy eating plan. It’s
packed with ground-breaking, best-selling products
specifically tailored towards building lean muscle mass
and reducing body fat.

We know you’re on the Get Lean plan, but ultimately, the

products within this bundle are perfect for getting you on
the road to the results you need – integrating them with
this programme’s unique training to achieve those lean
goals.

So, let’s kick-start your journey and help you achieve

stunning results at an incredible price...
DAILY VITAMINS
(60 Tablets)
Consume 1 tablet daily with
food to keep on top of your
micronutrient requirements
OMEGA 3
(90 Softgels)
Take 1 softgel up to 3 times
daily, preferably with meals
MYPROTEIN
BLENDER BOTTLE
(600ml)
Keeps your powdered
supplements tasting smooth,
delicious and lump-free
OTHER
GET LEAN
PRODUCTS...
We’ve got many other perfect picks to help you achieve
your goals. They’ve been carefully and intelligently
designed by an experienced, innovative team of experts
to help you safely bridge that gap between muscle tone
and body fat.
THERMOPURE

What? : Host of B vitamins and a

source of caffeine

When? : 3 capsules 30-60 minutes

before workouts on an
empty stomach

Why? : Support metabolism and

health plus caffeine to
increase alertness

L- C A R N I T I N E
What? : A source of carnitine
which is found in nearly
every cell in the body

When? : 2 x capsules in the

morning, 2 x capsules
pre-workout

Why? : To support toning

I M P A C T W H E Y I S O L AT E
What? : 90% protein content with
minimal fat, carbohydrates
and calories

When? : 30-60 mins pre/post-

workout for maximal
benefits

Why? : At 93 calories per serving

delivering 22g of protein,
it’s a no-brainer for
lean mass

CAFFEINE PRO

What? : Caffeine extract in a

capsule format

When? : 1 capsule before your

morning/afternoon/
evening workouts

Why? : To stimulate the central

nervous system, boost
energy and reduce fatigue
 HURRICANE XS

What? : The perfect all-in-one

formula to support
performance and recovery

When? : Within 30 minutes

post-workout or anytime
throughout the day

Why? : To support recovery and

lean muscle mass

GREEN TEA EXTRACT

What? : Green tea extract made

solely from leaves of the
camellia sinesis containing
polyphenols

When? : Consume 100mg up to

twice daily with water
or juice

Why? : To support health and

weight loss
 TA U R I N E

What? : An amino acid (building

block for new proteins)

When? : 1 serving pre-workout,

1 serving before bed

Why? : Acts as a cell volumiser

B E TA - A L A N I N E

What? : A heavily researched

non-essential amino acid

When? : 1.5g in the morning and

again in the evening

Why? : Beta Alanine works with

L-Histidine to increase
Carnosine concentration in
the skeletal muscle
NUTRITION
Before we get into the specifics of your
diet, here are your nutritional targets
for this plan

TARGET
2000 kcals per day

PROTEIN
40% / 200g per day

FATS
35% / 78g per day

CARBS
25% / 125g per day

WATER
2000ml

TARGET STEPS PER DAY

10000

ESTIMATED CALORIES BURNED

2500kcals (inclusive of BMI and activity levels)

Please be aware that these are general guidelines and may need to be updated
depending on your specific needs. These breakdowns have been formulated
based on the average sedentary male or female, as well as your commitment
to the entire nutrition and training programme.
H E A LT H Y
S N AC K S WA P S
When striving to optimise your physique and build lean
muscle definition, always pay close attention to the
nutritional value of your daily food intake — making sure
to satisfy your body’s energy demands while also creating
a calorie deficit.
Regular protein (every 3-4 hours) is absolutely
essential to maintain and build lean muscle mass so
you MUST increase your protein intake. Low glycaemic
carbohydrates and low-fat snacks also play a major part
in getting you lean.
Life can be hectic and often on-the-go, proving difficult
to make the best choices and maintain will power. That’s
why we’re constantly coming up with new and exciting
ways to help satisfy your cravings – without sabotaging
your training!
We’ve taken all your favourites, cut down the fat and
sugar, and packed in the protein – check out these
high-protein Snack Swaps to keep you ticking those
all-important boxes…
 W E L L-
KNOWN MYPROTEIN
Bread BRAND

Fats : 1.2g 5.2g

Carbohydrates : 34g 30g
Proteins : 5.2g 39g
per 2 slices

Cheese
Fats : 17.5g 1g
Carbohydrates : 0g 0g
Proteins : 12.7g 18.5g
per 50g

Spread
Fats : 32.5g 46g
Carbohydrates : 56.1g 12g
Proteins : 8.7g 30g
per 100g

Burger
Fats : 16.3g 1.75g
Carbohydrates : 22.2g 3.4g
Proteins : 13.4g 21g
per burger vs Turkey Jerky
 Ready W E L L-
KNOWN MYPROTEIN
Meal BRAND

Fats : 20.2g 9g
Carbohydrates : 46g 11g
Proteins : 25g 30g
per 300g

Snack
Fats : 33g 21.5g
Carbohydrates : 55g 31g
Proteins : 6g 35.8g
per 100g
GET LEAN
MEAL PLAN
When striving to attain that head-turning, shredded physique, always
pay attention to your daily calorie intake. Your training intensity and rest
days should determine your CARBOHYDRATE intake, as this is the primary
source that fuels you. During this journey, PROTEIN will be your best
friend, as with the correct timing, type and total, it’s imperative to lean
muscle gains. Most of your FATS should be extracted from mono and
polyunsaturated sources to support a healthy heart, recovery,
and a balanced diet.

The below meal plan targets all 3 macronutrients for a typical training
day. Remember, hydration is also fundamental, so target one small glass
of fluid with every meal, as well as a portion of vegetables to optimise
your vitamin and mineral intake.

Breakfast: 158 calories Snack: 511 calories Lunch: 317 calories

(7-8am) (10am) (2pm)

Snack: 127 calories Dinner: 511 calories Before bed: 270 calories
(5pm) (8pm) (10pm)
 PORTION SIZES
If you’re keen to get lean,
these are essential

Red Meats
PROTEIN
When eating red meats and other protein sources like chicken, turkey and
burgers, stick to having a serving that is the same size as a deck
of cards – having excessive amounts will increase body fat and inhibit
your health (i.e. cholesterol).

Pasta, Rice, Potatoes

CARBS
We all get that temptation to pile our plates with pasta, rice, potatoes and
many more delicious carbohydrates. However, when striving to get lean, stick
to a serving of carbohydrates the same size as a baseball – make sure you’re
not eating three portions in one go!

Cheese and Dairy

FATS
Be extremely cautious when piling cheese and dairy products on your
meals like spaghetti bolognaise and salads. Stick to portions the
size as a deck of small matches otherwise staying lean and defined
will be an uphill battle.

Oils and Spreads

MORE FATS
Be careful when applying spreads to meals and snacks and
cooking with different oils. Stick to portions the size of the end of your
thumb to keep your lean gains and health in safe hands.
RULES
No matter what level you’re at, these 10
‘Get Lean’ rules are easy to understand
and just perfect for keeping your
training on track.

1. RESISTANCE TRAINING
Incorporate resistance training into your lifestyle to achieve
the desired aesthetics

2. PROTEIN EVERY 3-4 HOURS

Protein contains amino acids which are the building blocks
for lean muscle growth and repair

3. PORTION SIZES
It’s time to start getting more precise with portion
sizes at every meal

4. SWITCH UP THOSE CARB TYPES

Make the transfer from high sugar, simple carbohydrates
to slow-digesting ones

5. MONITOR PROGRESS
Ensure you’re achieving results, but remember, patience
is the key to success
6. EDUCATION IS THE KEY
Each macronutrient is metabolised differently even though they all
provide calories. Proteins and carbohydrates provide 4 calories per
gram, whereas 1 gram of fat provides 9 calories. Constantly eating
fatty foods will make those calories rise through the roof, so keep
your fat intake below 30% of total calories consumed, with 90% of
this coming from healthy fats.

7. CALORIE TRACKING
Calculate your calorie intake so you know you’re
reaching your daily targets

8. FASTED WORKOUTS
Nutrition and getting lean work hand in hand
with regular exercise

9. POST-WORKOUT MEALS
Feed your muscles what they need instantly for
maximum gains

10. PLAN AHEAD

Stay organised by treating your meal prep like
your workouts!
WORKOUTS TO
SUPPORT
LEAN MUSCLE
To really get that lean definition, everything matters –
correct nutrition and supplements, appropriate lifestyle
habits such as sleep hygiene, and of course, a well-
structured and effective workout routine!
Getting super-ripped means aligning your resistance
training with evidence surrounding rest, sets, exercises
and intensity. To develop and increase lean muscle mass,
you need to ramp up your training with a programme
filled with supersets, dropsets, clusters and minimal
rest – and those five-minute chats between sets need to
swiftly make an exit.
This 30-day ‘Get Lean’ programme has been designed
and implemented by one of Myprotein’s expert fitness
instructors. So take everything you’ve learnt so far and
add in this training, and you’re on your way!
TIPS
3 0 - D AY W O R K O U T P L A N

Adjust all exercises to your ability and strength

Always warm up for 5-10 minutes but NEVER to muscle failure.

Stretch all muscle groups before resistance training to avoid
strains, tears and injuries

Beginners may benefit from starting off with only 2 sets of

every exercise, and then progressively increase

To lose body fat rapidly, fasted morning workouts must be

incorporated into your programme. All fasted workouts should
be performed at 65-70% max effort and the type of
exercise is your choice
WEIGHTS
Resistance training

MONDAY
Chest, Triceps + Abs

TUESDAY
Legs

WEDNESDAY
Rest

THURSDAY
Back & Biceps

FRIDAY
Traps, Shoulders + Calves

SATURDAY
Rest

SUNDAY
30 minute circuit of your choice
CARDIO
High-intensity-inter val-training (HIIT)

MONDAY
HIIT

TUESDAY
Steady-State Cardio

WEDNESDAY
Rest (Light Cardio Optional)

THURSDAY
HIIT

FRIDAY
Steady-State Cardio

SATURDAY
Rest

SUNDAY
Rest
MONDAY
EXERCISE MORNING (AM) SETS REPS REST

1. DUMBBELL BENCH PRESS 4 8-10 90 sec

2. INCLINE BENCH PRESS 4 8-10 90 sec

3. WEIGHTED TRICEP DIPS 4 8-10 90 sec

4. DECLINE BENCH PRESS 4 8-10 60 sec

STANDING OVERHEAD
5. DUMBBELL EXTENSION
4 8-10 90 sec

6. CLOSE GRIP EZ-BAR PRESS 4 8-10 60-90 sec

7. AB ROLLER 4 8-10 60 sec

8. HANGING KNEE RAISE 4 8-10 60 sec

EXERCISE EVENING (PM) REPS REST

1. HIIT - 10x2 MIN INTERVALS 30 sec 90 sec

TUESDAY
EXERCISE MORNING (AM) REPS

STEADY-STATE
1. FASTED CARDIO
45 mins

EXERCISE EVENING (PM) SETS REPS REST

1. BARBELL SQUAT 3 10-15 60-90 sec

2. WALKING LUNGES 3 20-30 yards 60 sec

3. LEG PRESS 3 10-12 90 sec

4. ROMANIAN DEADLIFT 3 8-10 60-90 sec

5. FARMERS WALK 3 20-30 yards 60 sec

6. BOX JUMPS 3 20 45 sec

7. SEATED LEG CURLS 3 12 45 sec

THURSDAY
EXERCISE MORNING (AM) SETS REPS REST

1. PULL-UPS 4 8-10 90 sec

2. BENT OVER BARBELL ROW 4 8-10 90 sec

3. DEADLIFTS 4 8-10 90 sec

ALTERNATING
4. HAMMER CURLS
4 8-10 60 sec

5. LYING T-BAR ROW 4 8-10 90 sec

WIDE-GRIP SEATED
6. CABLE ROW
4 8-10 60-90 sec

EZ-BAR
7. PREACHER CURL
4 8-10 60 sec

EXERCISE EVENING (PM) REPS REST

1. HIIT - 5x200m ROWS 200 Intervals 1 min

FRIDAY
EXERCISE MORNING (AM) REPS

1. STEADY-STATE FASTED CARDIO 45 mins

EXERCISE EVENING (PM) SETS REPS REST

ARNOLD
1. DUMBELL PRESS
3 12-15 60-90 sec

ALTERNATING
2. DELTROID RAISE
3 15 90 sec

BARBELL OR SMITH
3. MACHINE SHOULDER PRESS
3 10-12 90 sec

4. CAR DRIVERS 3 15 60 sec

5. SMITH MACHINE SHRUG 3 12 60 sec

6. UPRIGHT CABLE ROW 3 15 60 sec

7. SEATED CALF RAISE 3 12 45 sec