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PHYSIQUE
GUIDE
Weston Garland
@westongarland
@westonsgarland
westonstonegarland.com
TABLE OF
CONTENTS
3. Disclaimer
4. Introduction
5. Basic Education
6. Getting Started
7-11. Dieting
12. Food Choices
13. Carb Cycling
14. Cardio
15-16. Training Methods
17-18. Workout Program
DISCLAIMER
Thank you for purchasing this ebook from Weston
Garland.
EXAMPLE
200 grams protein = 800 calories (200*4)
250 grams carbohydrates = 1000 calories (250*4)
80 grams fats = 720 calories (80*9)
TOTAL CALORIES = 2520
CALORIE COUNTING
Maintenance - Calorie amount is equal to your
energy expenditure, bodyweight stays the same
STEPS TO FOLLOW
1. Download a calorie counting app, I recommend
MyFitnessPal
2. Weigh yourself on an empty stomach in the morning,
keep this number handy
3. Track your calories for a single day, then maintain this
amount for the next 6 days
4. Weigh yourself again on an empty stomach the
following morning
Once you have this calorie amount, you are ready to begin
the journey to getting shredded.
DIETING
This part of the program is simple, yet difficult, and requires
honest consistency. The template I will provide you is how I
managed to diet for 16 weeks with no issues.
You will have two cheat meals a week. These need to be less
than 2000 calories overall and should replace two meals
throughout a normal eating day. These meals can be
whatever you please, with no limits except total calorie
amount.
EXAMPLE?
Monday - Normal Calorie Intake
Tuesday - Normal Calorie Intake
Wednesday - Drop two meals and eat a cheat meal
Thursday - Normal Calorie Intake
Friday - Normal Calorie Intake
Saturday - Drop two meals and eat a cheat meal
Sunday - Normal Calorie Intake
FATS
I recommend a constant 60 to 90 grams of fat intake,
whatever you choose between there is fine depending
on preference.
CARBOHYDRATES
I recommend all the leftover calories go to carbs, this
allows you to manipulate carbs as you lower calories
quite easily.
This individual at 180 pounds with 15% body fat and a 2500
calorie deficit starting point will use 165P, 70F, and 300C.
DIETING
EXAMPLE TEMPLATE
PROTEINS
Tilapia
Salmon
Shrimp
Lean Ground Beef
Chicken Breast
Chicken Thigh
Tofu
Lentils
CARBOHYDRATES
White/Brown Rice
Sweet Potato
Russet Potato
Bagels
Cereal
Oatmeal
Cream of Rice
Bread
FATS
Peanut/Almond Butter
Avocado
Cheese
Nuts
Dark Chocolate
Chia Seeds
CARB CYCLING
*NOT REQUIRED*
Carbohydrate cycling is a method used for weight loss, but it
is not required to lose fat. I am simply putting this in here if
you are curious or want to try and see if the method helps
you.
LOW CARB?
Carbs phased out by 25%.
200 grams of carbs would turn into 175 grams.
HIGH CARB?
Carbs increased by 35%.
200 grams of carbs would turn into 270 grams.
NO CARB?
Only carbs are from vegetables.
Increase fats by 20 grams.
TEMPLATE?
WEEKS 1 to 4 - 15 Minutes DAILY
WEEKS 5 to 8 - 30 Minutes DAILY
WEEKS 9 to 12 - 45 Minutes DAILY
CARDIO SUGGESTIONS?
Bike
Stair-master
Incline Treadmill
Elliptical
HEART RATE?
Try to keep your heart rate between 125 and 145 bpm
TRAINING
METHODS
How should you be training during a caloric deficit?
I aim to keep as much strength as possible while
pushing myself just as I normally would in a
caloric surplus.
COMPUTER: Simply
download and save to your
computer to edit.
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SUCCESS
Weston Garland
@westongarland
@westonsgarland
westonstonegarland.com