WRITTEN BY KAI GREENEa | TABLE OF CONTENTS 1. | BU MONE 1. | ata vt iu. STO SEES UE ba ey E = BO [a] Ir POPUL setae ed ae LS ay =| HEART/TRANSFORMATION > UMN UE What does it mean to transform? What does it mean to take the raw materials that life and circumstance have granted you and manipulate them as you see fit? What does it mean to grip at your very essence and graft into the person you see in your Pe ed To transform is to shirk destiny and decide your destination is not preplanned. No | men in robes, no enclave of witches, no dictator or priest can dictate your final form. To accept the possibility of transformation is to know that you are a being of unimag- inable potential. You are a prism, through which energy enters and is scattered into a beautiful array of infinite possibilities. pC eT = ot B O [a] r¢ ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, 4ECPM EY ee | > WHAT MAKES A TRANSFORMATION Every person who has achieved greatness began from a single thought, a single idea, asingle ray of light. They harnessed their energy and transformed themselves into a shining beacon. A bright star of hope that casts out the darkness and illuminates Soa In these next 6 weeks you will discover what it truly takes to transform yourself from SOC COCR ROEM URE UE ACR ese LC CO LUC UCC ICR Ch CURLERS CUCM ORT Um TACO TOR ITC LT motions, hoping a new creature emerges from the same tired and familiar tactics. No, this transformation will unveil the person you've sought all along. = = BO [a] K COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, 3i=wig* | i 7 oO f LC oR, ral o HEART/TRANSEORMATION > USS MCCUE] CSUN TUR ROL CMMI UT aL ROL RT CMI COMM LEM RCCL aaM Ty who cannot see the light that exists within us all will try to demean or delegitimize their brothers or sisters. Yes, some people have great genetics for bodybuilding. Some people can build SN ULC UR UU Ce RCO A TUR SUT LE CM CRUMP URC UMMM COURIER ON COMM CES T LR Pe Th | You cannot become your best self by looking for blame in others. If you seek a CUDA CURIS URL OR Onan UROL Na ea URL AC Le bat jo py = as, q COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. yA2S COPA Eee | > TLC Ce Sparks of motivation are common. They strike wherever and whenever. They are stirred on by external forces that spring us into action. Maybe you saw an action PMI OORT RUCK OEE Nam CIN AOS RCO PE Ue Ue MCC CMEC COCR CTC MCR IL ET ORT RR CRUTO CRG m COURS UC ST OOO LAUR CLIC HUMOR RC RCT cy transformation. Motivation is fleeting, requiring a constant source of inspiration to keep the flame burning. That motivation can be easily turned off at 6 AM when your CT RRC ACU ROR your friend’s birthday and craving some fried food. Instead, you need to make a OE CRO IMU CRASS ba Tey = - 4 loys) K PUTO LLU One Osa aU Nats JPes Proper preparation prevents poor performance. You should never enter the gym or a meal and wonder what you are going to do. To properly succeed you must envision ST OUR A CMTE IBM TNA CRONOUS NON AOM RE UMMC NCA CR ORLY PON SONA AACR CUS U CCS R LMU ARM te tor and the rest of the meals for the next days in your freezer. Further, you should UR URC RI NS ee CRMC CURLS targeted and purposeful to ensure moximal returns. It is much easier to stay on your CTE CL CUMCEUR CON UNAS CCL ACL LLIN AL bE fine pata Ub CORR COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, fzoe | Sp oo Ser > aT TCA Ce eC Tea IS CELSO To Every person’s caloric needs differ. Your height, weight, age, biological sex, and workout activity determine your total caloric needs. For ex: a 6’, 250 lb male line- backer who works out 6 times a week can have double the caloric needs as a 5'4”, 150 lb male computer programmer who walks 3 times per week for 30 minutes. COM RCT URO RIC MIU ecm Ra ACR OL nC TR Cg the 5'4” computer programmer. Diets are relative to the person's genetic makeup, experience, and lifestyle. ER ba dal) = - B O [a] v4 CLC PUL ULM na eats aa NaS) VdCOPA EY ee | > aT Ce aaa ICEL SOE Te Burning fat or building muscle is relative to your caloric baseline. You must eat more OMe UOT RUMOR CSR UNO Cuma TL muscle requires additional calories to build tissue whereas burning fat relies on the body breaking down stored energy to fuel your caloric needs. You cannot burn fat CCU RCNA RO CT OCR Co CTRL PCR UCSC LL Bs p Transformations, in terms of bodybuilding, are highly visible endeavors. You cannot RMU MUCUS rsh UCR UNC ALY training. Therefore, this transformation will focus on preserving lean muscle mass while depleting your fat stores, This will create a lean, full, and muscular physique. , You may be down 20 Ibs, but you will paradoxically look significantly bigger. ba CUT E - B 0 la) K PLT LLU OL nea io s4 aU LIN at 8TNs Protein is the building block of muscle that is used to build and repair tissues. Each gram of protein provides roughly 4 calories per gram. Protein is a RUC USC UUC ICMR MCT MUM Com CRC RRL LAC Se eCR TU aM mcnCl COUGAR LCs SUNOS CRG EC OR CM Te COC RUUD naan aa NaS)oe a | on ISCORMATION os PCy Carbs are the primary source of fuel for your cells. Each gram of carbs MCCS UI CSE Ct CA CLUS OGL CL LT CU Sr IC in your muscles and liver as glycogen which is why your muscles look and feel fuller post carb up. Simple carbs can help spike insulin, a hormone that A SCOR CCU eC UR CAC UNDE CCRC food that can stabilize blood sugar, help with cholesterol, and keep you F DOU Re Carbs are often vilified during fat loss transformations. Carbohydrates are protein sparing, meaning that they can prevent your body from breaking down OO Ce UIA LUN OCC UMC ORO ROMERO CLM URC A CC CRO UCR RACE Rue> FATS SOU CCU A LO eR Oe Com sua cules help with absorption of the fat-soluble vitamins: A, D, E, and K. Fats are COO UMUC Lee UMC RCC RCCL MTG oe more, fats are the most satiating and can help delay the gastric emptying of food. You want to keep fats at o sustainable level for hormone health but want PTR LORRAIN AUT UR LO LCL COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, 1; ian NSFORMATION Pa ae UU EU A ea aeRO Ce CC CUCL Ce AY aCe CMU CURL Cm Protein in grams= (Bodyweight x 1.2) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients between the following meals. Meal 1: Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total Meal 2: Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total TKS Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total CALC Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total TLC Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 2% of fat total CARDIO PA eNO UE PRU Ree LEY DRS S3 0] bad Nal) = BO [a] K COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, WFSian NSFORMATION ee LUE A Ca ee ACL Ce AY aCe CMU CU Cm Protein in grams= (Bodyweight x 1.25) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients between the following meals. Tia Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total a Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total TKS Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total aL Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total eS CLC Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 2% of fat total CARDIO RAEN ROT CE PRU RVR LEY DRS S3 0] bey = a B loys) K PTOI nea ot sd aU Nats) 13_ ; Sie NSFORMATION > aE) || A Cea eS ACL Le AY aCe CMU CUR Cm Protein in grams= (Bodyweight x 1.3) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients between the following meals. Tia Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total a Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total KS UME AO OUR ACM RC MCCA Se ey mC) Pre-Workout: Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total ULC CAC CUR AC SAC RCE CA riCa ar ee CARDIO RASS USL PAYA MeL aS UL hy ba eT E ot B OO K COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 14Spas: NSFORMATION > WEEK 4 - NUTRITION PLAN SR eee OR OTe CCC Le AY aCe CMU CURL om Protein in grams= (Bodyweight x 1.35) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients between the following meals. Meal 1: Protein: 20% of protein total/Carbs: 10% of carbs fotal/Fats: 25% of fat total Meal 2: Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total TKS Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total ULC Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total CLC Protein: 20% of protein total/Carbs: 30% of carb total/Fats: 2% of fat total CARDIO RR eN Lea sme PART EN UR SSS CL ba eal E = BO [a] re COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, 15DIET/TRA NSFORMATION a ee LUE TAO Dea a PROC R TCA STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.4) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients hetween the following meals. Meal 1: Protein: 20% of protein total/Carbs: 10% of carbs total/Fats: 25% of fat total Ta Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total TKS Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total rary Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 25% of fat total Ly Protein: 20% of protein total/Carbs: 40% of carb fotal/Fats: 25% of fat total CARDIO SPUN ES e AOC 2 STEADY STATE 60 MINUTE CARDIO SESSIONS ba dal = BO la) K COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,DIET/TRANSFORMATION > ae UE || STEP 1. Multiply your week 5 TDEE X 0.9 to get your daily caloric intake. AY aCe CMU CUR Ce COUR ee CC) CC LL a | Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 STEP 3. Divide up your macronutrients between the following meals. Tia Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total a Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total KS Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total eae Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 20% of fat total LH Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 5% of fat total CARDIO SSS See LES AUC PAYA EL UTR SSI] ba ey i= ot fz] OO 4 PLT U One yo sd atts)fF oo WORKOUT/TRANSFORMATION Below is your workout routine. You will have two rest days. You can use these days to perform your cardio or for some light stretching. PATE e aoe WEEK 2 as ed WEEK 4 Ate | aaa eens Loe esa) 45second 45second 30second | 30 second as ead feat reas rg ad Ta Ce eee 2 2 EB Ses Cee) Cea es erst Press * era aE Eyt) EESey 4x10 eter Ere) Cea Standing 3x10 3x12 4x10 Ce ees 5x10 creee rer) Ce eata Pinar i} ees i Tee Cw Cy eee 4x10 Ce ees LP Slt) Co Svre tod Cy ee avs aa) 3x15 EB oli) Ce Sty Cee cee Ceol Skullcrusher ets elt eel al Toe sed EE ei) CE ety Ce el) ceca ocr eri) | | failure | aan | ba eT |= = BOOK CUCL een a ava ata) 4 8WORKOUT/TRANSFORMATION 4 Color coded workouts are a superset Asse ee 2 cs Ce ee ee ee ee ee ad rest rest es rest 3x10 Pye rr te CMC sr 7 ert Ever rect ere er 5x10 ‘ Eret) ree eter CTS reed eveti 4x10 reer Ere) rer) Eber. 3x15 cS es reek 4x20 Erte 3x15 Seve SCT o L Erer Fre rt Sr eT SCO ree reat Eee eS Ce ba eT |= Cd BOOK COPYRIGHT ® 2 ee ra aa aa) 19Color coded workouts are a superset eh ese ee es Ce me ie ee Mee mE ea o ong cod food og rest ong ellincine [ER aS 3x12 4x10 reeed ce ver Barbell ERE ercc Ersv) Pre rrer ers A a | a|dumbbel EPEC MMERSE] rest) Peery Eret) cre) ee __|} Pe eee 3x10 3x12 4x10 reer) 5x10 sx | | i | | FSSC EDS 3x15 revs 4x15 reer) | 3x10 3x12 3x15 4x12 4x15 re a ie sans 6) ee cs 2 ee a eee ee ee eo ee oe rest rest rest as ios rest Pree rr 3x10 Pr er mummers) rc cee ame EPEC) Ever eet) 4x12 rea mr 3x10 reed rst reer. cee 4x12,1 | (weighted) Cet rr) | Pecan 3x12 reer) reevy Eest) ceevyel ons cea 2 er ce eer Ero cre reer) rrr ert) Raises its Decline Sit Ups | 3x15 Ere crety reer) eer) cre | LCL i= = is] 0 a) 4 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, 9 O_ WORKOUT/TRANSFORMATION RCH ROL OUST IC RT CRC Neuse? Ves ee Ce a ee a ec eee) co rest os oe os os 3x8 3x10 eo 4x10 cos C Ere) Standing 3x8 ert |axa2 rest erry 5x10 , Dumbbell P Bench Press erst) Epsr) ees) reer EPet) resent Cate 2 Dumbbell ere EPSe) 4x10 rear) 5x10 ePerre Deadlift Cates ee y Pull Up erst) 3x20 erst) err) Pee) eee ec erst) Ere 4x15 ceet) ceed rec erat) 3x12 erst) errr Prat) creer Cees 2 Dumbbell Curl ERE) 3x12 eee) 4x12 cPst reseel | Ecos 2 ba eT E-BOOK1 ce ORRqoo o eer > caroio You do not NEED to perform cardio to burn fat. However, cardio is a great resource fo increase caloric burn. There are two separate styles: HIIT and ACMA TUT r UNSC er RRL CT State is not as demanding, but you need to perform significantly more cardio to achieve a similar caloric burn. You will perform the amount of cardio rec- CCR LUCRETIA SMR DO LC Pc High Intensity Interval Training cardio relies primarily on carbs to fuel the ! PLM CLR COMME UR ume CAMO mer tty your Excess Exercise-Post Oxygen Consumption which greatly increases your caloric needs post workout. HIIT, as its nome implies, requires high intensity to produce EPOC. Typically, you will use a 2:1 slow intensity fo high intensity cardio regiment. For example: you may do a HIIT running workout of 20 second sprints and 40 Re CCN Ge » SAUL Se Steady state cardio, as the name implies, is performed at a moderate and con- SOC OO CU SCC UT WR he SCC ATL Cm C al burns more fat than carbs to fuel the movement, but it also burns less calories overall than HIIT. The low intensity means it has very little effect on EPOC. SSS OC Ce RCRA ROO CCU mS mS ba eT E ~- BO fa) HK COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED. 9 E>)