P H Y S I C A L

PERFORMANCE
S Y S T E M
Thank you for purchasing my ‘PHYSICAL PERFORMANCE SYSTEM - 90 Day
Transformation’ package. I look forward to working with you and helping you
achieve the result you desire.
Training programmes can be confusing at times so I have
decided to design a program that’s easy to follow, doesn’t
require hours in the gym, and most importantly, gets
you the results you desire. My aim is not only to provide
you with the workout plans and nutrition/supplement
guidelines, but also educate you, and give you a better
understanding of how the systems work, so you can
be confident that you have the knowledge you need to
succeed now and in the future.
To help you reach your objectives, you’ll have access
to a private group forum, which I encourage you to use
regularly. It will be a great support tool for you and
everyone around you to help maximize your results.
I will regularly be on hand to answer any of your questions
and to help keep you on track to stay positive and
motivated. You’re NOT on your own!
This plan is not generic and has been designed to get the
best out of you and only you. Likewise, I don’t believe
in fancy gimmicks or magic bullets; only hard work,
commitment, daily planning and consistency. If you listen
to me and follow the advice and program to the letter,
then it will certainly change your physique and may even
change your life.
I am going to teach you how to train effectively, calculate
and manipulate your macros nutrient requirements to
help you gain lean muscle and loss excess body fat.
The Physical performance system is
designed to help you life a healthier,
fitter, stronger & more confident life!
Lets get started!
PAGE 2
TESTING
How we will Track and Monitor
your Progress
This section is vitally important as both you and I need to
asses if you are making progress and if not why not?
There are several methods we will use to assess this:
1. Body fat measurements
2. Tape measurements
3. Before, during and after pictures
4. How do you look in the mirror/ how do
your clothes fit
5. Weight
BODY FAT MEASUREMENTS:
It’s vitally important that I take your body fat
measurement every two weeks throughout the
programme. For this i use callipers to measure the
subcutaneous fat tissue at 12 specific sites around
your body. I then use my Biosignature softwear to
workout you’re lean mass and body fat percentage. This
information is then used to calculate your marco nutrients
i take and also monitor how and where your body will
burn fat tissue.
TAPE MEASUREMENTS:
Using a tape measure to assess certain areas of your body
will help you see numerically that changes are occurring.
Let’s say your body weight has dropped, and yes, you feel
you’re losing weight, but that you also feel you’re losing
size. Well, tape measurements can prove this wrong. Key
areas to measure are: shoulders, chest, arms, umbilical,
mid-thighs and mid-calves. You should take these
measurements every 2 weeks.
BEFORE, DURING AND AFTER PICTURES:
You see yourself every day, which makes it difficult for
you to fully appreciate the transformation as it happens.
Pictures are a great way to visually show yourself that
changes are happening, which in turn will keep you
motivated to continue. Ideally, photos should be taken
every 2 weeks under the same conditions, so a true
reflection of your changes can be seen.
HOW DO MY CLOTHES FIT?
This is a great method of monitoring your progress. If your
jeans are falling off your waist then we know that you’re
on track. This is a simple, yet effective and motivating
method.
WEIGHT:
Possibly the least important measurement to consider. It’s
very common for body weight to initially not shift at the
beginning, raising alarm bells and causing you unnecessary
stress. It’s most likely that you’ve dropped body fat, but
have also added lean muscle mass; which has caused the
lack of movement on the scales.
Therefore, although we monitor and track our weight,
(taking it first thing in the morning, if possible) but we
never get too hung up on the numbers.
You should only weigh yourself when we
take a body fat reading.
PAGE 3
THE SCIENCE OF BIO-SIGNATURE.
I use Bio-signature assessments to help track your
progress and monitor where and how your body is burning
fat.
A litte about BioSig!
BioSignature Modulation is a cutting-edge fat loss and
health assessmentmethod developed by world renowned
strength coach Charles Poliquin.
I use this system to help my clients understand what is
going on with their bodies from a hormonal stand point.
Once undergoing the Biosignature participants commonly
report increased mental clarity, improved quality of sleep,
higher energy levels, better moods and reduced body fat
vs lean mass (body composition).
Here’s how Biosignature Modulation works. There are 12
major body fat sites that are quickly and accurately tested
by a pair of quality skin calipers. Measurements from each
site are then compared to the triceps reading and this
identifies which areas of the body have excessive levels of
fat relative to the other 11 body fat sites.
Some people may have excessive fat in just one area,
while others may have several problem areas. Once the
Biosignature sites are analyzed, the next step is to set out
a specific protocol of diet,
exercise and supplementation to resolve the problem.
Your personal protocol will aim to positively impact upon:
• Thyroid
• Insulin
• Testosterone and Growth Hormone
• Estrogens
• Cortisol
• Sleep and energy levels
• Overall health
• Your fat vs. lean mass (body composition)
By getting a hormonal blue print of our body and
addressing these issues we have a much better chance of
sucessfully reducing body fat and addressing any other
health issue you may have. The results can be quite rapid
as the body starts to work more efficiently.
For instance - research has shown that if you
predominantly store body fat around your hips this
correlates with poor insulin management and potentially
insulin resistance. I can then use this information to tailor
a nutrition, training and in some cases supplementation
program to increase insulin sensitivity and lose fat from
this area.
There is also scientific evidence that shows that those
that store body fat around the belly button area
disproportionately to the rest of the body have issues
with cortisol management. Whilst cortisol is essential to
the human body, excessively high or low levels can cause
significant health issues and increase fat storage in the
midsection. The major contributors to chronic and acute
stress are
• Work Stress and Long Hours
• Family Stress including Bereavement
• Pain and Inflammation/Physical Trauma
• Over Training/Under Recovering
• Inflammatory Foods
• Poor Sleep Pattern
• Digestive Infections
• Toxin Exposure
• Malnutrition
PAGE 4
WHY YOU MAY HAVE FAILED IN THE PAST
PROTEIN, PROTEIN, PROTEIN!
In my experience people really eat enough protein to
support muscle regeneration and support a healthy
immune system. Getting adiquict protein into you diet to
support lean muscle mass is a great starting point.
EDUCATION
Many people have very little knowledge about food, not
knowing know how much they need on a day to day basis
just to live. In my experience, most people do not know
which nutrients are in each food source they put on their
plate each day. One of the main reasons why many people
fail to stick to living a healthy lifestyle long term is poor
education.
NOT CONSUMING ENOUGH CALORIES
Eat well, not less. Weight loss diets let you think that
living a low calorie life is the best way to keep your weight
down. Your metabolic hormones such as your thyroid
(key regulator of your metabolism) is very often down
regulated as a result of eating low amounts of good
quality food.
This often means that as soon as you slightly increase
your calories, you will see weight gain fast. Weight loss
diets are also very low in quality nutrition. You might think
you’re doing well eating your greens and fruit, but without
an understanding of calories you’re almost always still
under eating.
YOUR BODY IS UNABLE TO
EFFECTIVELY DEAL WITH CARBOHYDRATES
ANYMORE.
Insulin sensitivity is one of the key ingredients to achieving
an optimal body composition. It’s actually a topic that
very few coaches discuss with their clients, especially
when they start out on their fat loss journey. People who
are insulin sensitive, develop more lean muscle tissue
and drop a lot more body fat than those who are insulin
resistant. Without making this process too complicated,
here’s some information to help you understand the
importance if insulin sensitivity.
After you eat a meal, your body ideally breaks down
the carbohydrates you consume into glucose. Glucose
stimulates the release of insulin (from your pancreas),
which in turn transports the glucose into your cells for
energy.
However when people suffer from insulin resistance, the
glucose builds up in their blood and isn’t absorbed directly
by the cells.
Years of eating refined carbohydrates and low nutrient
dense foods, causes this high level of damage to your
cells. It also makes it very difficult for most people to
metabolise the carbohydrates that they eat. It’s one thing
eating a food source, it’s another being able to absorb it
and get it into your cells. Often people eat carbohydrates
and don’t get the required energy from
them, or they simply get fat no matter
how much they eat.
PAGE 5
TRAINING INTENSITY

People simply don’t train hard enough to cause change in

their body. The success of any the programme depends on
how much you really put into your training. Just turning
up won’t help you develop a physique. You have to be
prepared to put absolutely everything into each session.
Push yourself, and keep focussed every single set.

SLEEP

A lack of sleep and more importantly quality sleep is a

big reason people fail to get result from training. If we
have poor sleep our bodies natural stress hormone
(Cortisol) will be chronically elevated, which intro
will lower nature production of testosterone and
our ability to simply recover and build muscle
tissue. Poor sleep will also impact your adrenal
glands and blood sugar balance.

We are what
we repeatedly
do. Excellence,
therefore is not an
act but a habit

PAGE 6
FIRST THINGS FIRST! NUTRITION
This is without a doubt the most important factor when
it comes to a successful transformation is your nutrition.
In this section I want to make sure that we leave no stone
unturned when getting the diet right for you!
Throughout this program we will be using a
5-phase system:
Phase 1 - Insulin Reset
Phase 2 - Hello Carbs
Phase 3 - Mini Carb Cycling
Phase 4 - Carb Cycling
Phase 5 - Glycogen Depletion
After Care
PHASE 1 - INSULIN SENSITIVITY - WK. 1-3
The strategy behind phase 1 is to pull all carbohydrates
away from your diet. The reason behind this is so that we
can stabilize insulin sensitivity. The majority of people
are slightly insulin resistant due to bad food choices and
lifestyle factors. As a consequence, if you are consuming
carbohydrates and are not able to process and utilize
them correctly, you will store fat and have little if no
muscle gain. We want to reset this process and get you
back on track ASAP. Your diet will mainly consist of
Protein, Fats and Fiber.
PHASE 2 - HELLO CARBS
Here we will slowly reintroduce carbohydrates to your
diet. As well as loosing body fat we want to build lean
tissue. The intensity and volume of the workouts will
start to increase here and carbohydrates will help add
momentum to your training and aid recovery.
PHASE 3 - MINI CARB CYCLE
Mini Carb cycle is simply adding in carbs around your
workout days, more specifically weight training days. On
your non training days you will switch back to a low carb
approach to improve insulin sensitivity again ready for you
next training day.
PHASE 4 - CARB CYCLING
The Idea of carb cycling, very simply put, is focused on a
low carb diet, with high and medium carbs days mixed in.
This process challenges the body to keep guessing and will
increase muscle growth and fat loss. However the benefits
of carb cycling depend on how your body tolerates
carbohydrates in general.
High carb days cause the body to have an insulin response,
which in turn will help drive nutrients into your muscle
cell, which will help them grow and replenish your
glycogen that you use to fuel your muscles. Ideal for you
harder workouts.
Low carb days increase fat loss by making the body use
fat for fuel instead of the sugar from the carbs you would
normally be eating. This will improve the body response to
insulin and make you more “insulin sensitive” also aiding
the bodies muscle building response. Ideally of your easier
work outs and rest days.
PAGE 7
PHASE 5 - GLYCOGEN DEPLETION
Glycogen depletion is the final push for even further fat
loss, and this is where we will be using glycogen depletion
workouts along side training in a depleted (muscle
glycogen) state. After these sessions we will be adding the
carbs back in big style! But don’t worry you will need them
after these workouts, and also the day after them. At this
stage, individual adjustments will be made depending on
how you have been responding.
AFTER CARE - REVERSE DIETING
At the end of the programme I will remind you that not
only have you been training regularly and consistently
over a long period of time, but you have also been in a
small but significant calorie deficit for most of this ...
Whereas this is an effective tool for fat loss over such a
period of time, it is not advised (and or needed) to get
significant results moving forward.
Compare this to a flight in an aeroplane: it takes much
more effort and energy to take off than to cruise at your
target altitude!!! So now that you are 30,000 feet up in
the air, we are going to give you some strategies to help
you return to a more normal and maintainable series of
behaviours that will give you the best shot at keeping hold
of your fantastic results, and see your body and health go
from strength to strength.
THE IMMEDIATE AFTERMATH
So if you have been strict in order to get maximum result
form the 90 day programme by all means enjoy the
occasion and have a good few cheat meals if your body
craves it...
However, as much as you don’t want to hear it, going from
a calorie deficit for such a long period of time, straight
into a vast calorie surplus (we are not even going to deal
with the difference in macro consumption) is not a good
idea for your body.
As your body has been regulating itself over the past
weeks and months, it has become a finely tuned and
sensitive system: throwing a huge curve ball at it (like
a week long binge) could set you back a long way and
damage your metabolism for a good long while!
It is much safer and more sustainable for your results
and your body to take a multi-stage approach over
a few weeks and months. I will provide guidelines to
follow to make sure that you do the right things to
ensure optimal health and happiness in the long term...
PAGE 8
MACROS - THE KEY MACRO NUTRIENTS
& THE ROLE THEY PLAY.
PROTEIN
Protein is an essential nutrient that helps to form the
structural elements of body tissue, and is used in several
key biological processes, including enzyme production,
creation of antibodies to bolster your immune system,
and in repair and recovery of muscles after strenuous
exercise.
Most of the protein found in the body is stored as lean
tissue and muscle. This will account for up to 50% of our
bodies total protein pool.
When undertaking a strenuous weights programme, it is
crucial to have a readily available supply of proteins so
that the body can stay anabolic. This ensures retention of
a positive nitrogen balance, which is essential for muscle
growth, and also to secure and save any already existing
tissue.
Protein is found in all meats, fish, eggs, dairy, nuts and
beans, and should be the macronutrient that secures the
most attention in your fat-loss eating plan.
When weight training, make sure you are eating at least
1.3g of protein per pound of bodyweight on a daily basis
to reap the rewards from your training, and bear in mind
that every gram of protein contributes 4 calories to your
baseline.
A couple of points to note about protein sources
Lean protein meals - These are low fat choices such as
chicken, turkey, cod and prawns. If you choose low fat
protein sources where there is fat listed alongside it, you
will have to add the fat to the meal. So you might choose
chicken which is a lean source, but you can then add an
avocado on top. The chicken will give you 30 grams of
protein and the avocado will give you 20 grams of fat.
Fatty protein meals - These are meats/fish where there
is fat contained in the protein source. If you have a fatty
meat/fish in a meal, please be aware of the fat content of
the meat/fish (listed in the food charts). If it is suggested
for you to have 30 grams of protein and 20 grams of
added fat, just check how much fat is actually in the meat/
fish portion that you have chosen. Where salmon is listed
you can see how high its fat content is, so you wouldn’t
need to add more fat to that meal.
HEALTHY FATS
Fats often get a bad rap when it comes to diet plans,
but the truth is, they are an essential part of a healthy,
balanced diet. Fats are crucial for nearly all bodily
functions and are necessary to maintain healthy cell
membranes, assist in the movement and absorption of
fat-soluble minerals, and for boosting certain anabolic
hormones, most significantly testosterone. This does
come at a cost though, with fat being the most calorific
of all the macronutrients: each gram of fat provides 9
calories.
In terms of how much fat you should be looking at
including in your diet, I always advise starting at between
18-20% of your total calories and then
depending on how your energy levels are,
this can be increased up to about 25% if
needed.
PAGE 9
CARBOHYDRATES
Carbohydrates are all about energy, and supplying your
body with a readily available and easily usable form of it.
You will find many advocates of a low-carb diet proposing
very high protein and fat contents, with marginal if any
carbohydrates involved. I find these diets very short-term
solutions, which are not overly healthy or sustainable in
the long term. Also, it is often seen that those following
a low carbohydrate diet have very low energy levels, and
this can impact your training intensity, and therefore your
results.
Like calories, all carbohydrates are not created equal
either, with slower releasing, more fibrous carbohydrates
being better suited in your body, than say a fast acting,
simple sugar. These fast acting sugars have a strong
impact on your body’s hormonal response, increasing
insulin production, and playing havoc with your energy
levels. That is why these are generally best avoided, with a
lower glycaemic carbohydrate (such as rice, sweet potato
or oats) preferred.
Each gram of carbohydrate also contributes 4
calories, and the total amount of carbohydrates in
your diet can be worked out by following a simple
process of calculations.
First calculate your protein requirements, and then
add in your set percentage from fat. Once you have
worked this out, it leaves you to top up your calories
(to your baseline with deficit) with carbohydrates.
These can be spread evenly throughout the day, or
focussed around your workouts to personal choice.
PAGE 10
WHY ARE VEGETABLES SO IMPORTANT? Consuming high levels of vegetables is associated with a
lower incidence of diseases such as:
You really will find it very hard to find a reason why you
shouldn’t eat plenty of vegetables each day. They are • Cardiovascular disease
alkaline producing, which can help preserve bone mass • Colon cancer
and muscle tissue, they are rich in antioxidants, vitamins, • High blood cholesterol
minerals, fibre and phytonutrients. • High blood pressure
• Prostate cancer
Deficiencies in vitamins and minerals can lead to many • Type 2 diabetes
symptoms such as acne, dry skin, dry mouth, puffy skin, • Obesity
tingling hands/feet, brittle/thin nails and many more. • Stroke
• Eye disease
Vitamins are essential for our normal physiological • Asthma
functions such as growth, reproduction and liver function. • Breast cancer
• Lung cancer
Minerals serve as building blocks for our body structures. • Lymphoma
They form the foundation of our teeth, bones and help • Osteoporosis
construct our cells and enzymes. • Ovarian cancer
• Pancreatic cancer
Phytochemicals have been shown in research to help • Thyroid cancer
protect us from disease. Examples of these are resveratrol
found in grapes, lutein in spinach and lycopene in
tomatoes.

PAGE 11
HERBS AND SPICES - MIX IT UP!

When preparing your meals, you can use many herbs and
spices to flavour your meat and fish. Be adventurous, learn
recipes and don’t cook bland and plain food.

I personally like:

• Dill
• Sea salt
• Black pepper
• Rosemary
• Sweet smoked paprika
• Hot smoked paprika
• Cayenne pepper
• Chilli
• Turmeric HYDRATION
• Cajun spices
• Basil We all know that it is important to drink enough water,
• Cinnamon and that staying hydrated has a direct impact on your
• Oregano performance. But we often get confused as to why water
• Garlic is so important, and how much we should be drinking.
• Lemon
When we exercise, our muscles produce a lot of heat, and
the body’s way of maintaining a comfortable homeostasis
or heat stability is to try and cool down by sweating.
When we sweat, if this water is not replaced, you can
become dehydrated very quickly.

Research by Kleiner et al. in the late-90’s shows that if

you are just 2% dehydrated, performance can drop by up
to 15-20%. This leads to reduced aerobic and anaerobic
capacity, and means you can’t lift as well, or for as long, at
the same intensity.

To work out how much water you should be consuming

as a Hydration Base Level (HBL) you should take your
bodyweight in kilograms and multiply it by 0.04. This will
give you your recommended daily intake of water.

If you are exercising at an intense level (if you are

following this program you most certainly will be),
you should add an additional 250ml per 15 minutes of
strenuous exercise. So if you are hitting a hard 45minute
workout, you need to add 3⁄4 of a litre to your Hydration
Base Level.

This is more water than most people drink during a normal

day, and yes you will be going to the toilet a lot for the
first few days... but then your body
adapts and the volume of water has less
impact on your system, whilst keeping
you at an optimally hydrated level.

PAGE 12
SUGGESTED
FOOD FOR
THE PPS.
PROTEINS VEGETABLES

I suggest you go for quality here, use your local butchers The more veg the better, however I trust the following for
or fish mongers and if your budget allows choose organic. best results on this programme:
Avoid any processed meats.
• Broccoli
• Fish (Salmon, Smoked Salmon, • Cauliflower
Haddock, Cod, Mackerel) • Green Beans
• Beef • Spinach
• Chicken • Peppers
• Eggs • Onions
• Prawns • Kale
• Scallops • Carrots
• Turkey • Mushrooms
• Full Fat Greek Yogurt • Bok Choi
• Chia Seeds
CARBOHYDRATES
FATS
• Blueberries
• Nut Butters • Strawberries
• Nuts & Seeds • Rasberries
• Olive oil - salad dressing only, • Basmati Rice
• Butter • Coconut Rice
• Coconut oil • Jasmine Rice
• Fish Oil • Sweet Potato
• Flaxseed • White potato
• Egg • Gluten Free Oats
• Butternut Squash
• Quinoa

PAGE 13
SHOPPING
SHOPPING

Before you get started, you must ensure you have everything you
need. Many people jump straight into a programme like this and find
out half way through week one that they’ve run out of food. You can’t
afford to miss meals this early into your PPS Programme.

You certainly can’t afford to add in any old meal just to make up for
poor preparation. Make a large shopping list, cook your food and
then freeze them into small portion sizes. This will require a good
bit of preparation, but it makes your life a lot easier when you
come to making your meals every evening or morning

TIPS FOR FOOD PREP

Use scales to weigh your food: taking the time to weigh the
ingredients on a set of scales takes out the guess work when it
comes to making sure you are getting the right nutrition.

Tupperware keeps your food fresh: make sure that your

wonderful culinary creations are kept fresh in the fridge
and can be easily transported by investing in a decent set
of Tupperware. A 15 to 20-piece set should be more than
sufficient and allow you to bulk cook for several days at a
time and not be constantly washing up.

Know your macros for each meal and snack: Read the
nutritional info on the back of commonly available foods,
and put together your own combinations to fit your
nutritional needs on the go...

Keep cheating to a minimum!: Although the food you

will be cooking should taste great, we all sometimes
need to go “off piste” with our diets... these cheat meals
are an opportunity to have that pizza or ice cream you
have been craving, but try to limit these to once a week
(at most) while on this programme. The fewer cheats
you have, the more likely you are to achieve the
results you want

PAGE 14
SUPPLEMENTATION
Its vital to understand that supplements are exactly what
they say on the tin! They are there to “supplement” your
diet “NOT replace it. There is no substitute for real food
and good quality food is way more powerful than any
supplement.
However the right supplements can be a great tool in
aiding fat loss and optimal health when used correctly by
an active individual.
Make no mistake throughout this programme you will
be training intensively and loosing vital minerals and
nutrients that will need replacing. Due to the demands
of a busy lifestyle consuming enough vital nutrients to
support this can be tough. Add to that, a history of poor
nutrition, high body fat and lack of exercise, can leave
some clients damaged internally and unable to burn body
fat and absorb vital nutrients.
I use supplements along with solid nutrition to help
repair the damage. Improved Insulin sensitivity, hormonal
production, management and metabolism of blood sugar
and bring balance to the intestines. These are among some
of the key reason I recommend supplements to my clients
throughout this programme.
FOUNDATION SUPPLEMENTS
Throughout the programme I suggest all my clients use
the following foundation supplements to help get the
most from their time with me.
I have sourced some of the best available products on the
market with the main aim to make you healthier, sleep
better, more able to build lean muscle, improve your gut
health and digestion.
MAGNESIUM
The unique magnesium formula combines four different
chelates of magnesium for optimal absorption. Chelates
are far better absorbed than the inexpensive magnesium
salts. They are also better retained in body tissue.
Magnesium, a mineral found abundantly in the human
body, is involved in hundreds of essential biochemical
reactions that keep the body functioning properly. It is one
of the body’s most essential minerals and plays a role in
protein synthesis, cardiovascular health, immune function,
blood sugar management, and much more.*
Magnesium deficiency is connected to many health
complaints. Restoring your magnesium levels may result
in the following benefits*:
• Improved Sleep
• Brain Function
• Bone Health
• Mood
• Ability to build muscle
• Cardiovascular Health
PAGE 15
MULTI VITAMIN
As good as your diet can be, if you are training intensely,
you could always do with topping up some key vitamins
and minerals to ensure that your body is working as
efficiently as possible.
Using a good multivitamin product is a sure fire way to
make sure that all the micronutrients are absorbed by your
body, and that it is always geared towards increased fat
metabolism and methylation, whilst strengthening your
immune system, bone and muscle tissue, and keeping the
pathways for muscle repair and regeneration open and at
full efficiency.
FISH OIL
Fish Oil can help you lose body fat for a number of
reasons, some which are well know, while others are just
emerging. First, fish oil provides essential fats because it
is made up of mega-3 fatty acids. Essential fats are those
which the body can’t produce on it own-they must be
eaten-and it must have them for optimal function.
Fish oil won’t turn into fat in the body. Instead, the body
will favourably use the fat from fish oil to build the outside
lipid (fat) layer that protects our cells. Any kind of fat can
be used to do this-trans fats, omega-6 fats, whatever you
eat-but your cells will function best, and metabolism will
be optimal of fish oil makes up a portion of the cell lipid
layer because it improves the activity of insulin.
This will allow for better insulin sensitivity, which is
a particular factor in fat loss. If you have poor insulin
sensitivity, you will have a very difficult time losing fat.
Fish oil has a number of other benefits:
• Reduces inflammation
• Increases protein synthesis and preserves
muscle mass
• Lowers cortisol and reduces mental stress
• lowers triglycerides and protects the heart
• Improve the immune response to intense exersice
• Reduce joint pain, improves digestion
• supports bone health
• Balances rations of omega 3 to 1
SPECIALIST SUPPLEMENTS:
I also stock some specialist supplement to help correct
hormonal imbalance. Use of these supplements will only
be prescribed where required and after a Bio-Signature
assessment and client profiling.
PAGE 16
WORK OUT PROGRAMMING
& METHADOLAGY
The PPS uses 3 different training systems to continually
tax your body and provided you with optimal results over
the 90 Day period. The main aim of the programme is to
increase lean muscle tissue and reduce body fat (Improve
body composition).
PHASE 1 IS ALL ABOUT GBC….
German Body Composition Training.
The German Body composition methodology or “German
Body Comp” what first designed by Hala Rambie.
Rambie, a Romanian exercise scientist, primarily based out
of West Germany, pioneered this protocol and popularized
it with the athletic community.
Rambie established the connection between an increased
lactic acid pathway and fat loss: this flew in the face of
the common theories that were primarily focussed on
conventional aerobic pathways as the chief driver of fat-
loss, and introduced his research with startling effect.
Rambie found that high blood lactic levels had a
dramatic effect on blood pH, and this decrease in blood
pH triggered the brain to accelerate growth hormone
production in the pituitary gland.
This surge in growth hormone production was the key
factor in driving increased fat loss and metabolism, and is
one of the reasons why this technique is so effective.
STRUCTURE
The primary structure of the protocol is to pair up, or
“superset”, two compound resistance exercises, and give
short rest periods between supersets.
Short rest periods are key in this programme as this helps
the body bump up lactate production, which will be the
primary driver for growth hormone release, fat loss and
metabolism.
I have found working with many clients over the years that
pairing upper body exercises with lower body exercises
is highly effective, with Peripheral Heart Action (PHA)
becoming a significant factor.
PHA was developed in the 1940s by Dr. Arthur Steinhaus
as a methodology to keep the blood circulating around
the body, and makes the cardio vascular impact of training
more pronounced. It is also a very popular technique in
modern bodybuilding circles.
I combine these methodologies in phase 1 of the
programme to help you build a strong fitness base as well
as lay down some vital muscles tissue so that we’ll not
only get you looking great, but it will leave you feeling
great, and fitter than ever!
Phase 1 Programmes wks 1-4
PAGE 17
PHASE 2 ABC

“Advance” Body Composition training.

In Phase 2 of the programme will really up the gears by firstly

increasing the volume (number of reps & sets) of each workout.
Increasing the density (reducing rest periods) and upping the
frequency (number of workouts) by adding in a cardio element.
The programming will still follow the GBC format however the
change in variables will ensure you continue to progress even
further.

Phase 2 Programmes wks 5-8

PHASE 3

Advanced Training Techniquies (ATT)

So to take your training for this last phase up a gear,

we are going to get stuck into the Advanced Training
Technique (ATT) of Mechanical Drop Sets! When doing
some research into ATTs, I stumbled across a series of
articles about ‘drop-setting’ and how it can be used to
increase and heighten a training effect.This is a fairly
standard technique whereby the set is extended (to
produce a higher level of metabolic overload) by
reducing the weight of an exercise once a failure point
is reached.

This ATT runs off of a similar principle to drop

setting, with one crucial difference: once a failure
point is met, the weight is not reduced, instead
the exercise is made slightly easier from a
biomechanics point of view.

It is this change in exercise dynamics, rather than

weight, that allows the set to be extended past
the point of conventional failure. The reason
it is so effective is because it allows you to
keep working at a higher percentage of your
maximum lifting effort, for a longer period of
time! This means more muscle and greater
strength gains.

Phase 3 Programmes wks 9-12

PAGE 18
CARDIO

I will also introduction of some additional cardio work along side your weight
training at various points.

You will utilise both aerobic & anaerobic energy systems to help you
continue your progress. I use a variety of systems to keep training
interesting, challenging and fun.

Cardio not only has cardiovascular health benefits, but will help
improve our ability to recover between sets and thus increase our
work capacity. Creating a caloric deficit is what’s most important in
getting leaner. Cardio is a tool to HELP accomplish this, and not a
necessity.

STRONGMAN CONDITIONING - Using traditional strongman

implements like Sleds, ropes, kettle bells, and logs to increase
heart rate and the production of lactate acid & growth
hormone.

HIIT - High Intensity Interval Training. An exercise strategy

alternating short periods of intense anaerobic exercise
with less-intense recovery periods. These short, intense
workouts provide improved athletic capacity and condition,
improved glucose metabolism, and improved fat burning.

LISS - Low Intensity Steady State. Instead of pushing

yourself to breaking point for a short burst of time, you
aim for a low level of exertion for a long, continuous
period to increase calorie burning.

FASTED LISS - Low Intensity steady state in the AM

before consuming any food (Fasted).

FASTED HIIT - High Intensity Interval Training in

the AM before consuming any food.

COMBO - A mixture of HIIT & LISS.

Combining first HIIT work to free up fatty
acids and then using steady state to burn
them up.

PAGE 19
Training Variables
TEMPO
The tempo, or the speed at which you lift, is one of
the most under used training variables seen in modern
strength & conditioning. It can make the difference
between the dominant training effect being a metabolic
or neurological one, and it can even make the difference
between getting bigger and stronger, or smaller and
weaker...
World-class experts such as Ian King, Charles Poliquin and
a whole host of Bulgarian Olympic Lifting coaches have
touted the benefits of tempo training for years, but I think
one of the main reasons why it isn’t more widely used
might be in the fact that the way it is written is pretty
technical and often open for misinterpretation. It involves
a series of four numbers/letters, often displayed and
written as: 31X0
SO WHAT DOES THE 31X0 MEAN?
These numbers correspond to the 4 primary phases of the
lift, and the speed (in seconds) that it takes to complete
each phase.
THE FIRST NUMBER
This refers to the eccentric phase of the lift, where the
muscle is lengthening under tension. If we were taking a
squat for instance, the first number would represent the
lowering of the bar towards the floor, whereas with a pull
up, it would be controlling the body back down to the
start position. This eccentric phase is always listed first in
the tempo prescription, even if it is not the first phase of a
certain lift (i.e. the pull-up). So for a 31X0 tempo, it would
mean controlling the eccentric phase for 3 full seconds.
THE SECOND NUMBER
This number refers to the amount of time transitioning
from the eccentric (lengthening) to the concentric
(shortening) part of the lift. This would be the “pause
under tension” at the bottom of the squat, or the hold at
the top of the pull up. In our 31X0 example, this would
mean that there is a full 1-second hold before moving on
to the next phase of the lift.
THE THIRD NUMBER
Yes, you guessed it... this number refers to the concentric
portion of the lift, as the muscle is shortening under
tension, and where usually you are focussing most of your
efforts in your workout.
Taking the Squat and Pull-Up as examples again, on a
Squat it would be the phase driving the bar back up from
the bottom part of the lift, whereas for the pull-up, it
would be pulling your body right up to the top of the
move for a full range.
This is often (especially in speed sports) seen as the letter
“X” rather than a number: this means that the move is
performed as “eXplosively” as possible... if the number
was a “2” however, it would mean that the concentric
phase would have to be controlled for a full 2 seconds.
THE FOURTH NUMBER
This is the final number and corresponds to the short
pause or rest at the end of the lift. This is often described
as the pause out of tension, and would be at the top of
a squat, before starting another rep, or at the bottom
of the pull up before taking off for another pull. In our
tempo prescription it is a “0” meaning that there is no rest
between reps, and that as soon as the eccentric phase is
completed, you immediately go for another rep.
THE IMPORTANCE OF TEMPO
So now that you have your heads around the mechanisms
of tempo, you have a very useful tool at your disposal
to improve the quality of every rep that you do. You also
have a structure to scientifically improve your strength
whilst simultaneously reducing your chance of injury.
Both of these are important considerations when planning
for long-term progress.
PAGE 20
Calculating your required intake CALCULATING YOUR CALORIE DEFICIT

Your required calorific intake will be determined by myself, Your personal daily calorie intake that I will set you for
based on the information we will collect, coupled with the week 1 may change throughout the phases based on how
information below, which I will calculate. you respond. In some cases you may not progress onto
certain phases of the program but this will be discussed
WHAT WILL BE CALCULATED: throughout the course so at no point you are unsure of
your target intake.
• Basal Metabolic Rate (BMR)
• Total Daily Energy Expenditure (TDEE) MACRONUTRIENTS
• Lean Body Mass (LBM)
• Total Daily Calorie Intake (TDCI) Macros basically refer to Protein, Carbohydrates, Fats and
Fiber. It is important we know how to calculate these to
BASAL METABOLIC RATE (BMR) fit your goals, because not only do calories matter, it is
also important how we manipulate these to get the best
BMR is our rate of energy expenditure when we do results. Macro ratio’s will vary throughout the different
nothing. phases according to the days as mentioned in the nutrition
section earlier.
TOTAL DAILY ENERGY EXPENDITURE (TDEE)
Below is an example of how we will calculate your macros.
Once we have our BMR, we can then calculate our TDEE,
which is the total amount of calories we burn over a day, PHASE 1 LOW CARB
including our BMR and lifestyle activity factors.
Calculation:
LEAN BODY MASS (LBM)
Total daily calorie intake x 0.4 (40%) = Protein calorie
Your LBM is the amount of weight you carry on your body requirement
that isn’t fat. Total daily calorie intake x 0.15 (15%) = Carbohydrate
calorie requirement
TOTAL DAILY CALORIE INTAKE (TDCI) Total daily calorie intake x 0.45 (45%) = Fat calorie
requirement
Your TDCI means how many calories you must consume
on a daily basis to ilicit effective results.
Example:
ESTABLISH YOUR CALORIE BASELINE AND DEFICITS
1500 x 0.4 = 600 cals from protein
In order to drop body fat, you need to be working in a
1500 x 0.15 = 225 cals from carbohydrates
small but significant calorie deficit. This means that you
1500 x 0.45 = 675 cals from fat
are burning slightly more calories than you are consuming
on a daily basis.
Now to work out your gram intake for
each macro:
The key to being successful with this is to give yourself
enough time that the deficit you put in through your diet
600 / 4 = 150g of protein a day
still allows you to have the energy to train hard, but also
the calories needed to retain lean muscle.
225 / 4 = 56g of carbs a day
Now this “Calorie Baseline” is different for everybody,
675 / 9 = 75g fat a day
as we all have individually programmed metabolisms.
However, the best way to establish this is through a
process of estimating a baseline, monitoring your weight
and condition, and adjusting accordingly.

PAGE 21
 RECIPES
The PPS is prodominantly a low carb system with high and medium carb days added in to boost your
metabolism, aid recovery and help build lean muscle tissue. To help you stay focused with your food I have also
complied some of my favourite recipes for you to use.
Beef Stir Fry
INGREDIENTS LIST

• 150g sirloin steak, thinly sliced (can be increased/decreased according to your own personal protein requirement)
• 15g virgin coconut oil (can be increased/decreased according to your own personal fat requirement)
• 1/2 red onion, thinly sliced
• 1 red chilli, deseeded and finely chopped
• 1 clove garlic, crushed or finely chopped
• Approx. 10g finely chopped fresh ginger
• Approx. 100g pak choi or broccoli
• The juice of 1 lime
• Approx. 10g flaked almonds (optional)
• Salt and pepper

INSTRUCTIONS

• Bring a wok containing the coconut oil to a high heat

• Add the onions and stir fry for a couple of minutes
• Add the beef and continue to cook for a couple of minutes.
• Add the chilli, the garlic and the ginger and continue to cook for a further couple of minutes
• Add the pak choi (or broccoli if you are using) and stir fry for a minute before adding the juice of 1 lime.
The steam generated will help to cook the vegetables.
• Season with a pinch of salt and black pepper
• After a few minutes transfer the stir-fry to a plate and sprinkle with flaked almonds (optional)
• Serve

PAGE 23
Green Tea Salmon with Spicy Veg
INGREDIENTS LIST

• 100g broccoli florets

• 25g asparagus, trimmed
• 25g kale
• 1 green tea bag
• 1 garlic glove sliced
• 1 teaspoon of chilli flakes
• 1 teaspoon of ground coriander
• 1 teaspoon of ground cumin
• 1 tablespoon of fresh ginger, grated

INSTRUCTIONS

• Place the salmon onto a plate, open the green tea bags and shake the green tea over the salmon. Season with salt
and pepper and make sure the salmon is evenly coated on all sides.
• Heat a small amount of coconut oil into a frying pan over a medium heat and place the salmon in the pan, skin side
down. Fry the skin side for at least four minutes then periodically turn the salmon until it is golden brown on the
other sides.
• Mix the chilli flakes, garlic, coriander and ginger together and set aside.
• Steam the vegetables for around 3 minutes until vegetables are tender, but sill hold some crunch
• Sprinkle the spice mixture on the vegetables and toss to coat.
• Serve vegetables on a plate with the Green Tea salmon on top.

PAGE 24
Skinny Chicken Fajitas
INGREDIENTS LIST

• 125g boneless skinless chicken breasts cut into strips

• 50g red pepper, cut into strips
• 50g green pepper, cut into strips
• 100g asparagus trimmed
• 1/2 medium onion, cut into strips
• 1 iceberg lettuce to replace tortilla
• 1⁄2 avocado sliced
• 1 tsp ground cumin
• 1 tsp garlic powder
• Pinch of paprika
• Salt and pepper to taste
• 2 tsp Coconut oil

INSTRUCTIONS

• Marinate the chicken with paprika, salt, pepper, garlic powder and cumin.
• Season vegetables with salt and pepper and toss with coconut oil.
• Stir fry or grill vegetables over medium heat until tender.
• Remove veg and allow to cool.
• Stir fry or grill chicken until cooked through.
• Remove chicken and allow to cool.
• Meanwhile, peel off large lettuce leaves from the icebergs which will be used instead
of a bread tortilla.
• Once cooled, mix together the chicken and veg, spoon into the iceberg leaves,
top with the sliced avocado,
• Wrap and secure with a toothpicks ready to consume later for lunch

PAGE 25
Meatballs with spicy red pepper sauce
INGREDIENTS LIST

For the meatballs: For the red pepper sauce:

• 1 onion finely diced • 2 red peppers

• 400g lean mince (buffalo or beef) (can • a small handful of fresh basil leaves (10g)
be increased/decreased according to your • the juice of half a lemon
own personal protein requirement) • 1 tsp chilli powder
• A little olive oil (can be increased/decreased • a pinch of salt
according to your own personal fat requirement) • a pinch of pepper
• 5 - 10g fresh chives, finely chopped
• 1 tsp dried mixed herbs
• 1 egg yolk
• a pinch of salt
• a pinch of pepper

INSTRUCTIONS

• In a little olive oil soften the onions over a medium heat

• In a mixing bowl combine the softened onions with the mince and the rest of the meatball ingredients
• With a wooden spoon mix the ingredients until they are well combined.
• Roll into approx. 15 meatballs and place on a plate
• Cover with clingfilm and place in the fridge to rest while you make the pepper sauce
• Preheat the grill to a high heat
• Remove the stalk and the seeds of each pepper and chop into quarters lengthways
• Place the peppers skin side up under the grill relatively close to the heat
• Leave the peppers under the grill until the skin of the peppers are completely blackened
(approx. 10 minutes, but keep your eye on them)
• When the peppers are blackened remove them and place them into a small airtight plastic bag,
removing any excess air.
• Turn off the grill and preheat the oven to 180oC.
• When the peppers have cooled enough to handle take them out of the plastic bag and peel
away the blackened skins, which should now come away easily, and discard the skins.
• Place the peppers in a bowl with the basil, the lemon juice, the chilli powder, the salt and the pepper and blend
together using a stick blender until the mixture has reached a smooth consistency (or alternatively use a small food
processor). This is your spicy red pepper dip for your meat balls. You can now refrigerate this until
you are ready to serve.
• Take the meatballs out of the fridge and place onto a baking tray and into the preheated
oven for 20 minutes.
• Check the meatballs are cooked through and serve with the red pepper dip alongside.

PAGE 26
Grilled Prawns with cauliflower couscous
INGREDIENTS LIST

• 100g Red Tiger Prawns

• 100g Cauliflower
• 10g Flaked almonds
• 50g Cherry Tomatos
• 3g Coconut Oil
• 15g Onion

INSTRUCTIONS

• Chop fresh dill, tarragon and garlic together and add to coconut oil in the the pan.
• Gently cook together with the prawns, mix well and set aside to marinate.
• Cut the cauliflower into small florets and pulse in the blender to get a coup cos like consistency.
Be careful not to over blend into a paste.
• Cut the onion into thin slices and your tomatoes into halves.
• Chop the mint and parsley then add all together into the cauliflower mix. Season
with lemon juice and paprika.
• Heat a non stick frying pan and brown of each prawn so that they are fully cooked through.
Be careful to turn the prawns regularly and not let the garlic marinade burn.
• The final stage is plating up! Pile up the cops cos mix and add the prawns on top
• Season to taste and serve immediately.

PAGE 27
ADDITIONAL PPS RESOURCES:
Part of my work is writing articles to help educate
my clients and audience and give them lots of useful
information to live a healthy life.
As a PPS Client you now have assess to some of my
best articles and resources compiled below:
Cortisol - the stress hormone and
how is relates to belly fat!!
Modern day stress plays a huge part in the reason why
people gain excess body fat, especially around the
midsection. In this article I hope to expand on the stress
issue and give you some helpful information that you
implement tomorrow. This will make a huge impact on not
just your body shape but your lifestyle as a whole.
SO LET’S START WITH WHAT CORTISOL IS
Cortisol is the hormone that is produced by the adrenal
glands and is released in response to any stress. Stress
can come in many forms, this is normally where people
sit bolt up, get defensive and say, “I have no stress”! So
before you do the same, stress manifests itself physically
and psychologically in ways that you don’t necessarily
associate with. Illness, pollution, infection, noise, exercise
and poor sleep patterns are just some.
What people also fail to realise is that cortisol is essential
to our daily function. The problem though is when we have
a constant stream of stress, it leaves our bodies unable to
cope.
Cortisol doesn’t act alone though, it works with another
hormone known as insulin. Many of you are probably
more familiar with the word Insulin than you are with
cortisol. You’ll see what part insulin plays in fat loss later
in the article.
HOW DOES CORTISOL CONTRIBUTE TO FAT GAIN?
Well when we experience excessive periods of stress
whether it is be physical or psychological, your body kicks
in the “fight or flight” response (run or stand strong and
deal with it)!! Now to deal with the stressful situation your
body must provide you with the energy you will need.
So you have elevated cortisol (because of the given stress)
which elevates your blood sugar to give you the energy.
Now if you had a physical need for that freshly supplied
energy (like a caveman fighting off a lion or an intruder)
it would be useful, but the problem nowadays is that you
don’t. So where does all that energy go?
The hormone that kicks in when blood sugar is elevated
is known as Insulin (remember now?). But the interesting
point here is that Insulin is also known as the “fat storage”
hormone.
When insulin goes into action to deliver the energy, it has
no requirements (as most people are sat down all day!) so
the energy gets stored as fat (mainly in the belly region).
In the Biosignature Modulation body fat
system that I use to monitor my clients,
the site for elevated cortisol is the belly
button.
PAGE 28
So by now I hope you have connected the dots that
chronically elevated stress levels (as many people
have) leads to unnecessary energy being produced and
ultimately fat gain. So to lower body fat around your
midsection, you must first address stress. If you don’t,
you’re simply working hard to promote more fat storage.

Now one other thing that is very important to know about

stress is that your body breakdowns muscle tissue to
provide your body with amino acids for energy. So is it any
wonder that people who suffer chronic stress also have
low muscle mass or even struggle to put it on? You’re not
just storing fat when you’re stressed, you’re promoting
muscle loss too!!

This article would not be complete if I didn’t give you

some of my top tips to help you manage your stress
level and change your body composition.

PPC STRESS BUSTING TIPS

• Find where your stress manifests itself and create

a plan to reduce or remove it. Remember from
the start of the article that stress comes in many
forms. Is it personal, work, family, illness, injury?
• Learn how to cut back and take time out for
yourself. Look at your diary and plan some time
every day for you.
• Clean up your diet and start to add the right
nutrients to support your mind and body rather
that living on food with no nutritional value.
Poor food quality saps essential nutrients from
your body that you need to function optimally.
Poor nutrition starves your body which is a huge
stressor.
• Add a supplement like magnesium which is a
known relaxant. Taken before bed can support a
deep restful sleep. You can also soak in a bath of
Epsom salts 40 minutes prior to bed.
• Use calming herbs such as ashwagandha, valerian
and passion flower
• Start a training programme and get exercising.
• Reassess your beliefs — Take a look at what is
important to you, your attitudes and how you
currently react to stressful situations.
• Spend time with those people/friends who have
similar values to you.
• Make sure you get 7 – 8 hours of deep restful sleep
per night.
• Sleep in a dark room and make your room like a
cave.

PAGE 29
Is inflammation stopping you from HOW DO I KNOW IF I HAVE INFLAMMATION?

loosing body fat?

You’re probably familiar with the pain, swelling, redness,
and heat that classically signify inflammation. It’s
something just about every one out there has experienced.
Inflammation is part of the body’s natural defense system.
When your body senses foreign invaders, a specific
cascade of events is set off in which your white blood cells
and some special chemicals called cytokines mobilize to
protect you.
• Bodyfat has a very dense, hard texture to it
regardless of bodyfat percentage
• Skinfolds are painful to take
• Skin takes on a very watery, almost blurry
appearance
• Increase in scale weight without a corresponding
increase in muscle or bodyfat
• Bloating and abdominal distention may also
indicate inflammation

This normal type of inflammation is a good thing. It helps

your body protect and heal itself. However, when your
immune system shifts out of balance, inflammation can
run rampant — causing a chronic, smoldering fire inside
your body that contributes to disease and weight gain.

The causes of this type of inflammation are all around you.

The sugar you eat, high doses of the wrong oils and fats in
your diet, hidden food allergens, lack of exercise, chronic
stress, and hidden infections all trigger a raging, unseen
inflammation deep in your cells and tissues.

And this inflammation leads to every one of the major

chronic diseases of aging — heart disease, cancer, diabetes,
dementia, and more. It’s also by far the major contributor
to obesity. Being fat is being inflamed - fact!

It’s simple.

If you don’t address inflammation by eliminating hidden

food allergens or sensitivities and by eating an anti-
inflammatory diet, you will never succeed at effective and
permanent weight loss. Hidden sensitivities and allergies
to food you eat every day are making you sick and fat.

One of the first things we try to do with our clients is test

them for inflammation and try to get it under control
asap.

PAGE 30
DIETARY CONSIDERATIONS

• Decrease acidity in diet by removing or drastically

reducing most acidic foods Coffee, beef (grain-
fed), milk & other dairy products, alcohol, artificial
sweeteners, wheat, all processed foods
• Alkalise as much as possible throughout the day
• Begin each day with 2-3tbsp fresh lemon or lime
juice with 1⁄4 tsp coloured sea salt (Himalayan,
Celtic, Hawaiian, etc)
• Aim for 1-2 servings of green vegetables at each
meal
• Use a greens powder post-workout and/or at
bedtime

LIFESTYLE CONSIDERATIONS

• Perform some sort of activity daily to stimulate

the lymphatic system , Foam rolling, massage,
sauna, Epsom salt bath
• Aim for 7-9 hours of sleep each night
• Control training volume
• Training sessions should be short (<45 minutes)
with adequate rest and recovery between sets.
Avoid intensifiers like drop sets, rest pause, and
forced reps.
• Training frequency can vary but likely should not
exceed 4 training sessions per week o Remove
most if not all intense cardiovascular training
(low impact activities such as walking can still be
valuable for circulation and stress management
• Reduce or eliminate alcohol intake

PAGE 31

Add calories to increase fat loss!!
One of the most successful methods I use for fat loss,
is actually adding in calories as opposed to taking them
away.
Too many trainers work out what their client should be
eating calorie wise, and they hand out a diet that’s way
over what their clients body is used to.
It comes to body fat measuring day and the results don’t
come out like you’ve expected. Often weight gain is seen,
and fat gain to go a long side it. The problem here is that
too many calories are added back in too quickly, relative
to the persons metabolic capacity (The amount of calories
the person can eat without gaining body fat)?.
I hardly ever come across someone who eats enough, in
fact I see so much under eating that I use this method of
fat loss nutrition with a large percentage of our clients.
Remember the more food you eat the higher your
metabolise will be.
Now you might think this bit is a bit strange, but I will
then actually spend the next 4 - 6 weeks gradually adding
calories back into my clients diet. I slowly increase protein,
fats or carbs weekly. The chosen increase is generally
dependant on the persons body composition.
We will have already worked out roughly where we want
our clients to get to, and we slowly work up to this point.
To build muscle you need fuel, to burn fat you need
muscle. You won’t build muscle and become more
metabolically active (fat burning) consistently following a
low calorie diet.
So if you’re someone who has consistently dieted and
you’re struggling to lose body fat yourself, try very slowly
increasing your calories (from healthy food) week by week,
and give you metabolism a boost.
People get lean eating food, not starving themselves of it.

I take a look at the rough amount of food my clients have

been used to eating, and the first step is to replace it with
good quality food. Simply switching to a diet rich in fresh,
whole, unprocessed foods will see a significant change in
body composition.

PAGE 32

Coffee! Good or bad?
I love my morning coffee and would be like a bear with a
sore head without it. However knowing the effects that
coffee can have on the body we have to use it wisely to
make sure it aids our training rather that disrupts it.
Drink caffeinated coffee before you workout, not after, for
best results. There’s an abundance of evidence showing
coffee can increase fat burning during exercise, make you
more motivated to work hard, and improve your workout
capacity.
However, if you drink it post-workout, you will delay
recovery and elevate the stress hormone cortisol just
when you need to clear it. Don’t make this mistake!
Exercising naturally elevates cortisol because you are
overloading the body so that it has to adapt by getting
stronger and building tissue. After exercise you want to
do everything you can to help the body metabolize that
cortisol so that you get rid of all the waste products that
your body produces from working hard.
If cortisol remains high, waste won’t be removed, tissue
won’t be rebuilt as quickly, recovery will be delayed, and
you’ll feel fatigued for longer.
Caffeine has been shown to elevate cortisol, and at the
least, its presence in the body will slow the metabolism
of cortisol. To avoid this and get the best training results,
use the following nutrition and fueling strategies: Start
Meals With Veggies or Salad to Stay Lean and Get More
Nutrients
• Drink coffee pre-workout for better focus and
work capacity. One study showed that when
sleep-deprived trainees ingested caffeine pre-
workout, they worked just as hard as well-rested
subjects, whereas sleep-deprived folks who didn’t
drink caffeine chose to lift lighter weights and
performed less work.
• Drinking caffeinated coffee pre-workout will
improve fat loss by mobilizing fatty acids to be
burned for fuel during exercise.
• Clear excess caffeine and cortisol post-workout by
taking at least 2 grams of vitamin C - this nutrient
is well proven to help metabolize both.
• After exercise, opt for green tea, a protein shake,
or decaf organic coffee if you feel you must have
coffee after training. Green tea contains numerous
antioxidants that can accelerate recovery and it
has not been found to elevate
cortisol.
PAGE 33