GB Home Guide Shred

SHRED GUIDE
HOME EDITION
6 WEEK PROGRAM
HI YOU
Are you ready for a new challenge?
There are a lot of tools around us to the basics by building a solid routine
help us work towards our goals. From that you can do absolutely anywhere.
fully equipped gyms to supplements, We’re going to tackle our nutrition,
and from recovery tools to fitness build our strength and get sweaty.
watches. Don’t get me wrong, I love
making use of all the different tools, All in the comfort of your own home or
but that doesn’t mean that you cannot anywhere else.
achieve your goals without them. With
this guide we’re going to go back to Because you don’t need a lot to get fit.
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CONTENTS
BEFORE STARTING
Systems versus Goals 6

Transformation Time 9
Equipment Needed 10
NUTRITION
Calories 12
Macros 13
Macro Tracking 15
Macro Food List 16
Hydration 17
LET 'S TALK TRAINING
What I Wish I Knew 19

Form 20
Mind Muscle Connection 21
Breathing 22
Range of Motion 23
Progress 24
3
ESSENTIALS
The Plan 26
Warm Up 27
Cool Down 28
Cardio 29
THE PROGRAM
Your Workouts 31
Phase 1: Weeks 1-2 34
RECIPES
Breakfast 84
Lunch 91
Dinner 99
Snacks 107
YOU'RE FINISHED
Alternative Exercises 115

Video Demonstrations 117
Support 118
4
#1.
Before Starting
5
SYSTEMS VERSUS GOALS
With every challenging rep that you

didn't want to do, but did anyways,
you'll get one step closer to your goals.
This guide is aimed at healthy and The aim of this guide isn’t just to help
sustainable fat loss. In order to make you reach a specific result, it’s to help
sustainable change, it’s important to you build systems to be who you want
build systems that make it easier for to be so you can continue working on
you to stick to healthy habits. yourself even after you finished this six-
week program.
When you set a goal (‘I want to lose
weight’), you focus on a specific First things first, don’t underestimate
result or outcome. It’s great to have the power of your environment. If you
a goal, but it’s even better if you have have loads of snacks laying around in
something in place that will make your house, it’s hard to leave them. If
sure all your actions align with your you don’t have clothes to work out in
goal. That is how you can set yourself because they are still in the laundry, it’s
up for success, and you can do that by easier to skip a workout. Be mindful of
building systems. your environment as it speaks to you.
Design it so that it reinforces the habits
Systems are based on your values, that are important to you.
and who you are or who you want to
become as a person. For example,
eating healthy and consistent exercise
is a system towards weight loss.
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Some example systems that
might help:
• Lay all your workout clothes in a But remember, even if you have the
visible spot tools available, it isn’t always going
to be easy. You have to get used to
• When you do groceries, focus on pushing yourself on a daily basis. A
buying items you want to eat single workout might not feel like it’s
going to make a difference, but it will.
• Prep the meals you want to eat Small actions yield great results over
time. That is also why bad workouts are
• Put your alarm at the opposite end important, they keep the momentum
of your bedroom so you have to get from the good workouts going, even
up to turn it off if the workout itself wasn’t your best
one. It will help with keeping that habit
• Reward yourself after doing strong and keeps you moving towards
something you struggle with becoming the person you want to be.
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You might miss a day. What to do? My meditation or yoga - or journaling,
rule of thumb is that it doesn’t matter spending time outside or working on
if you miss a day, but try to not miss your hobbies.
twice. Life happens, and you don’t
want to pressure yourself too much. Sometimes getting less sleep is
However, when one day turns into two, glorified but getting enough quality
and then into three and four, you risk sleep is vital. It allows your body
slipping into unwanted habits. You are to repair itself, so you feel fit and
always reinforcing what you are doing. energized for the next day. If you
If you skip, you build that habit. Making struggle with getting enough quality
it stronger. Making it harder to change. sleep, try building a system (in this case
You can miss once, but try not to miss a solid bedtime routine) that will help
twice. you. A solid routine starts with having
a set bedtime. Getting your body used
Finally, there are a few elements to sleeping and waking up at the same
essential for making progress, even time every single day can make your
if they don’t always get as much sleep a lot better. After deciding on a
recognition as working out and set bedtime, you can focus on other
nutrition. Those elements are stress, things as taking a shower or bath
sleep and recovery. to help wine down, reading a book,
drinking some tea and/or limiting
Your body receives many different screen time before bed.
types of stress on a daily basis. It’s
important to manage stress, as Lastly, but certainly not least, recovery!
constant stress experienced over a long Recovery is one of the most important
period of time can contribute to health components of your training program.
problems, such as high blood pressure, It gives your body time to replenish
heart disease, obesity and diabetes. energy and heal itself by repairing
There are different ways to deal with damaged tissue. This is what will allow
stress, and some might work better for you to reap all the benefits of your
you than others. Luckily, you’re already training. Rest days are included in the
off to a great start because getting program, but if you ever feel like you
regular physical activity is a way to need more rest, for example when your
help manage stress. Other things that body feels achy or just tired – take an
might help are practicing relaxation extra day off.
techniques - such as deep breathing,
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TRANSFORMATION TIME
Keeping track of your progress helps

with knowing that you’re heading into
the desired direction.
Keep yourself accountable by picking thighs, calves, chest and/or upper arms,
one day of the week as your check-in and use the previous measurements
date. What your check-in looks like, as a benchmark to evaluate progress.
is completely up to you. However, try You can also weigh yourself, but not
to keep the circumstances the same everyone is a fan of the scale so if that
every week by doing the check-in bothers you in any way, shape or form
at the same time and in the same – don’t use it! I personally prefer taking
environment. progress pictures, as actually seeing
how your body transforms over time
There are different ways of keeping really motivates me to keep going, and
progress. Loads of people are a fan I keep track of my workouts. Seeing
of journaling, as that shifts the focus how much progress you make over
from the physical changes to the time with your training makes you feel
mental changes. Some like keeping empowered! You can also go by how
track of their progress by taking girth you feel or by the changes you notice
measurements of the waist, hips, when you’re looking in the mirror.
Keeping track of progress is a

great way of seeing how far you’ve
come!
It can also be discouraging; we often That doesn’t mean that you aren’t
want to go from zero to a hundred making progress. Try to see every small
and are discouraged when it doesn’t step as an accomplishment. You did
work that way. But you know what? your workout that day? That’s great!
Get comfortable with the principle of You’re one step closer to your goals!
delayed gratification. Anything that is
worth having requires effort and work, These tiny steps yield great results over
but it won’t give you results right away. time. Keep going.
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EQUIPMENT NEEDED
This is a home-based guide including

a lot of bodyweight exercises that
don’t require additional resistance to
be effective.
But for some exercises, we’re using a press (around ten reps). This is usually a
light or a heavy pair of dumbbells as pair between 5 and 10 kg (or 11-22 lbs).
a form of resistance. If you don’t have
dumbbells, you can also use something Resistance bands are also a great
else that’s easy to hold and has the accessory, as they don’t take up a
right weight. Make sure to listen to your lot of space and they can add a lot
body and evaluate your form before of extra resistance. Shameless plug
adding weight. here? I think it’s time! Check out:
gainsbybrains.com to find your fav
If you’re looking to purchase some fitness accessories.
dumbbells, get a pair that allows you
to do exercises as lateral raises (around Next to that, make sure to have a stable
ten reps). This is usually a pair between seat or bench available. There are some
one to four kg (or 2-10 lbs). Additionally, exercises that require you to step up, sit
get one pair that allows you to do down, elevate your shoulders or elevate
exercises as the dumbbell shoulder your heels.
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#2.
Nutrition
CALORIES
Nutrition is key when it comes

to making progress. It will
provide your body with the
nutrients and energy to thrive.
A calorie is a measurement, it’s the Luckily, we live in an era with highly

amount of energy that’s released when developed technology, so instead of
your body breaks down, digests and providing you with the formula – you
absorbs food. The more calories a food can head over to my website (t) to
item has, the more energy it provides calculate your TDEE. It’s based on the
to your body. Mifflin – St. Jeor formula. Select the
goal “lose weight”, and it provides you
Your total daily energy expenditure with an estimate of how many calories
(TDEE) is the number of calories that you should be consuming if your goal is
your body burns per day. If you match to decrease your body fat percentage.
the calories consumed with the If unsure, always overestimate and
number of calories burned, you will correct if needed.
maintain weight.
After establishing the amount of
The goal of this guide is healthy and calories you should consume to help
sustainable fat loss which means that you work towards your goals, it’s time
you need to be in a calorie deficit to determine what those calories
to accomplish this. This is achieved should be composed of.
when you burn more than what you
consume, or you consume less than
what you burn during the day.
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MACROS
Nutrients are molecules in food that are

necessary for your body to function.
They consist of two subgroups:
macronutrients and micronutrients.
The main difference between both has seven calories per gram, but it has
types is that macros are needed in very little nutritional value compared to
larger quantities, whereas micros are the other three macros. That’s also why
needed in smaller quantities. Macros alcohol is often referred to as empty
are proteins, carbohydrates and fats. calories.
Micros are vitamins and minerals. Even
though most people keep track of Protein makes up the building blocks
macros instead of micros (micros are for our muscles, and it’s needed to
harder to measure), it’s still important maintain and repair tissue. Consuming
to be aware of the micros you’re an adequate amount of protein
consuming. They might not determine ensures that you are maintaining or
how many calories are in specific food building muscle mass – or preventing it
items, but they are important to your from breaking down.
overall health.
Protein can be found in both plant and
Carbohydrates and protein provide animal sources. Animal based sources
four calories per gram, fats provide are considered complete proteins as
nine calories per gram. Some classify they provide all essential (meaning
alcohol as its own macronutrients that that your body cannot produce it on
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its own) amino acids necessary on a above your needs means that your
daily basis. It’s not required to just eat body stores that extra energy as fat,
complete protein sources, as long as and that comes down to your total
you get the essential amino acids in calorie intake. Not to your macro ratio.
over a 24-hour period. Fats are essential for our hormonal
levels.
Most plant-based protein sources are
incomplete proteins as they are low Carbs are fuel and will be used as a
in one or more of the essential amino source of energy. Carbs are sometimes
acids. If you don’t consume any animal- referred to as ‘simple’ versus ‘complex’.
based protein sources, it’s important Complex carbs are unprocessed and
to consume a variety of different plant- contain the fiber that’s naturally found
based protein sources to meet your in the food, simple carbs have been
nutritional needs. processed and the natural fiber is
either removed or changed.
Fats tend to get a bad rep, as people
automatically assume that fats make
you fat. That’s not the case. Eating
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MACRO TRACKING
Always stick to what works best

for you, as that will make it most
enjoyable. Remember, you have
to nourish to flourish.
Macro tracking is often referred to tracking apps have an open database,

as a flexible way of dieting. You have which means that it has a lot of data
certain targets you need to hit per day already (it also means that you have to
(for carbs, fats and protein), and you double check if the macros correspond
can eat anything as long as it gets you as people might make mistakes while
towards your targets. This flexible way adding products).
of dieting can make it feel like you’re
not following a diet, as you don’t have On the other end of the spectrum,
to give up most of the things you love you have a meal plan. This plan shows
to eat. However, it can also leave you what you have to eat every single day,
more hungry and less satisfied as so it takes the guessing out of it. It’s
you might try to include more energy therefore also less flexible compared to
dense foods into your diet. macro tracking.
If you want to keep track of your What you do is up to you, it truly comes
macros, you can use a free tracking down to what makes it easier for you to
app like MyFitnessPal. Most of these stick to your plan!
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MACRO FOOD LIST
Your total calorie intake will determine

whether you will gain or lose weight.
the types of food we eat play a huge
role in how we feel, think and perform.
Generally speaking, I found that my body works and feels

best when I stick to a cleaner approach to nutrition. Below
is a list with some food items per macronutrient to give
you some inspiration, you’ll see some food items more than
once, as they are a good source of multiple macros:
C A R B S P R O T E I N S FATS
• Oats • Lean Meats • Avocado
• Potatoes • Poultry • Olives
• Quinoa • Fish & Seafood • Nuts
• Buckwheat • Egg Whites • Seeds
• Rice • Low Fat Dairy (Cheese, • Nut & Seed Butters
• Fruits Greek Yoghurt, Quark, • Egg Yolks

Milk)
• Leafy Greens • Oils
• Soy Products
• Cruciferous • Fatty Fish
Vegetables • Nuts
• Dark Chocolate
• Legumes & Beans • Seeds
• Full Fat Dairy
• Pulses • Legumes & Beans
• Pulses
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HYDRATION
You hear it everywhere ‘make

sure to drink enough water’ or
‘stay hydrated’. But why is it so
important to make sure that you
get enough?
There are tons of benefits! Water is For women, the Institute or Medicine
vital for all cell functions, it keeps your (IMO) recommends a little over
joints lubricated (important when 2 LITERS (OR 9 CUPS) OF FLUID
training), prevents infections, keeps EACH DAY.
organs functioning properly, helps you
stay focused by delivering essential For men, it’s around 3 L I T E R S ( O R 1 3
nutrients to the brain and increases CUPS) OF FLUID EACH DAY.
your energy. Keep track of how much
water you’re drinking – it makes a huge
difference!
How much water you need varies.

If you’re outside when it’s hot, or
when you’re following a sweaty
workout, you’ll need to drink more
to stay hydrated. But there are some
guidelines:
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#3.
Let's Talk Training
18
WHAT I WISH I KNEW
You never lose.

You either win or you learn.
Everything shapes you to be the You might have to decrease the loads
person you are today. But... If I could you are using, or maybe you realize
go back in time and give myself some that you weren’t fully in tune with
extra advice so that I could change my your body after all. This is a learning
approach, I would explain all the topics opportunity that allows you to build a
I’m about to cover here. new and solid foundation. Trust me, it
is so worth it. These things will make
After reading and implementing this a big difference in the effectiveness of
yourself, you might realize that you your workouts, and thus to the results
have to take a few steps backwards. you will get.
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FORM
Form is key for a number

of reasons.
First of all, it minimizes the chances Let’s say you are starting to lift, and you
of injury. Health and happiness are notice that you are maintaining good form
the ultimate goals, and injury doesn’t with lighter weight but cannot maintain it
really fit into either of those categories. when lifting heavier. That means that you
Second of all, good form means that aren’t strong enough yet. Take your time
you efficiently execute the exercise. to build strength and increase the weight
That means more bang for your buck. when you are ready. If you aren’t able
to maintain good form with no weight,
B U T W H AT E XA C T LY I S G O O D it’s most likely due to mobility issues or
FORM? because you don’t fully understand the
movement pattern of a specific exercise
That’s hard to pinpoint as it depends yet. No need to rush here, take time to
on the exercise executed and the work on these things before adding
person performing the exercise. As a weight.
general description, it is lifting through
the efficient full range of motion while Make sure to regularly check your form,
following the desired movement record your lifts and compare it to the
pattern, controlling your tempo and technique demonstrated in the videos
not using momentum. I do need to provided. You can also have an experienced
make an exception here, as there lifter help with evaluating technique.
are moments where you want to use
momentum, but that’s only when it’s Just know that everyone is built differently,
intended during certain times and with and that optimal technique can look
certain exercises. different between individuals.
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MIND MUSCLE CONNECTION
Lifting is so much more than

physical training.
It has a huge mental aspect as well. Focusing on this connection is mainly

You have to keep showing up, put in important when it comes to isolation
the work now to reap benefits long- exercises. Isolation exercises target a
term and you have to fight through specific muscle group. You want to
your mind wanting to give up before consciously think about moving the
your body does. Next to all of that, you intended muscle. If you struggle with this,
can also use your mind to get more out lowering your tempo, closing your eyes
of your training. That’s exactly where (only if balance isn’t an issue) or tapping
the mind-muscle connection is of on the intended muscle when exercising
importance. can help!
Movement is controlled by the brain. On the contrary, compound lifts are

Improving this communication means exercises that work several muscle groups
that you can recruit more muscle fibers simultaneously. With these technical lifts
and increase the quality of the muscle (the squat, deadlift, bench press, barbell
contraction. row and overhead press) you want to
focus on moving your body as a whole.
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BREATHING
Even though it’s a natural process in

the body that you do all day every
day, paying attention to how you’re
breathing can be a huge advantage
during training.
Proper breathing technique can help through your nose, and exhale slowly out
with getting more oxygen into your your mouth. Your belly should rise and
body, resulting in better performance. fall with every breath, your chest should
remain relatively still.
One breathing technique that’s often
referred to when it comes to training, With strength training, you want to
is diaphragmatic breathing. You practice diaphragmatic breathing by
focus on engaging your diaphragm breathing out on the concentric phase
by breathing in through your nose of the lift (when you are contracting the
or mouth (nose is preferred), fill your targeted muscle). This will increase core
abdominal area with air and exhale as pressure and helps with stabilizing your
the stomach collapses. spine.
To some this technique comes more The aim when you’re engaging in
naturally than to others. If you struggle aerobic exercise is to keep a consistent
with it, practice it first when you’re breathing pattern. When you’re doing
not training. You can do this by either mobility focused type of training, focus on
lying down or sitting in a comfortable maintaining longer, deeper breaths. This
position. Put one hand on your chest, helps with releasing tension and allows
and one on your stomach. Breathe in movement through a full range of motion.
22
RANGE OF MOTION
What you pay attention

to grows.
That is definitely true when it comes Lifting full range of motion is when you
to training. You grow stronger in what move as far as anatomically possible
you train, so neglecting part of the during a given exercise. This looks
movement by not training full range of different for everyone, factors such
motion means that you can become as mobility, flexibility, joint structure,
weaker in that portion of the lift (past) injuries, body asymmetry and
compared to the rest. other biological and physical factors
influence the individual range of
motion.
23
PROGRESS
You often hear people say that they

had such a good workout, because
they couldn’t walk straight for three
days after training legs.
They are referring to DOMS, or delayed You have to start with a benchmark,
onset muscle soreness. this refers to what you currently can
do while maintaining good form and
DOMS usually happens when you start going through the full range of motion.
a new training routine and / or expose Once you built a foundation, it’s about
your muscles to new or increased increasing stimulus over time. This can
training stimuli. It often develops after be done in a variety of ways. If you have
a day or two post-exercise, and can access to weights, you can increase the
last for 72 hours or more. You won’t resistance over time. But this isn’t the only
experience DOMS once your muscles way to ensure progressive overload.
get familiar with the specific training
stimuli, they will adapt to it and react Needing less rest to recover, being able to
less strongly! But that doesn’t mean perform more reps in the same amount
that your training wasn’t good, as of time (while maintaining proper form),
DOMS isn’t a good indicator of making having more control, increasing training
progress. Instead, you should be volume, increasing training frequency and
focused on progressively overloading / or increasing time under tension over
your muscles over time. time are all ways to progressively overload
your muscles. As you can tell by the list,
The principle of progressive overload there are enough variables to gradually
means that in order for your muscles to change to ensure that you make progress,
grow, to get stronger and to increase even if you don’t have weights available!
performance you need to gradually Only adjust one variable over time, as
increase the training stimulus over you’ll only know for sure whether you
time. made progress if you perform the lifts in
exactly the same way.
24
#4.
Essentials
THE PLAN
Sweaty supersets, challenging

cardio workouts and high
intensity training, this guide
means business.
Transforming your lifestyle doesn’t a separate thing that no one wants

just start with the first set of the first to do. Trust me, I’ve been there
exercise of your workout, and it doesn’t many times! However, rule number
end with the last rep that day. It’s so one is to never skip your warm up.
much more than that. That’s why this We don’t want to get injured.
section covers how you can get your
body ready to train, and how you can Oh and before I forget, we’re also
get your body back to its resting state talking about cardio here. Cardio
afterwards. isn’t just a tool to increase calories
burned, it’s important to build your
Warming up is a key element of your cardiovascular health. Let’s get
training, even though it’s often seen as those steps up!
26
WA R M U P
We’re starting every workout with a warm-up.
This will help with getting your blood After that, it’s time for the continuous
flowing, temperature up, helps prevent warm-up activity. This part usually
injury and helps improve overall takes between five or ten minutes. You
performance. can do some low intensity cardio, or
mimic movements that you’ll be doing
The warm-up consists of three parts: while you’re exercising.
joint mobility work, continuous warm-
up activity and dynamic stretches. The last part of the warm up involves
dynamic stretching, this is when you
The first part involves slowly moving, continuously move through a joint’s
rotating or flexing each joint to full range of motion to increase muscle
increase blood flow and lubricate them. temperature and reduce stiffness.
This should be done slowly and
comfortably.
WARM UP ROUTINE
Start with five to ten minutes of low intensity cardio, then

continue with the dynamic warm-up. Perform ten reps (per side)
of the following exercises, repeat circuit two times in total.
FRONT-TO-BACK LEG SWINGS LUNGE REACH
SIDE-TO-SIDE LEG SWINGS FORWARD ARM CIRCLES
KNEE HOLDS BACKWARD ARM CIRCLES
WALKOUT PLANK CROSS BODY ARM SLAPS
If needed, you can foam roll to work on trigger points or specific

‘knots’ that can form in muscles.
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COOL DOWN
After your workout it’s time to get

your body temperature, blood
pressure and heart rate return to
their normal levels. It’s time to
cool down!
This process doesn’t have to take long, This is when you hold a stretch in
but it’s important not to skip it as it will place for a period of time, without any
help increase the range of motion in movement. This allows your muscles to
the joints you just worked. After cooling loosen up and increase flexibility.
down, perform some static stretches.
28
CARDIO
Cardio is important for building your

overall cardiovascular health, as it helps
with strengthening your heart. It’s also
referred to as a tool for fat loss, as you
can use it as a way to burn extra calories.
The total recommended cardio prefer: walking, hiking, cycling, rowing,

changes per phase and it consists of swimming or you can use cardio
two different parts. The first part is equipment. Aim to keep your heart
a recommended daily step goal, the rate at around 65% of your max heart
second part is your recommended rate (max heart rate = 220 – age).
weekly low intensity steady state (LISS)
cardio. Ideally, you want to separate cardio
and lifting days. If you’re having a busy
Your high intensity cardio workouts are week and can’t combine everything –
part of the workout routine, so there is no worries! In terms of priorities, always
no need to do them additionally. dedicate most of your energy towards
your workouts. Your second priority is
Having a daily step goal helps with your daily steps. After that, it’s about
increasing your NEAT level, or the your recommended weekly LISS cardio.
non-exercise activity thermogenesis.
Sounds intense, but it’s the energy PHASE 1 (WEEK 1 – WEEK 2)
expended for everything we do that 2 x 30 min LISS per week,
is not sleeping, eating or training. You 8k-10k steps per day
can keep track of your steps by having
a step / activity tracker, smart watch or PHASE 2 (WEEK 3 – WEEK 4)
your phone. If you’re using your phone, 2 x 40 min LISS per week,
make sure to have it on you at all times. 10k-12k steps per day
LISS cardio is when you do light cardio PHASE 3 (WEEK 5 – WEEK 6)

at a consistent pace for longer periods 2 x 45 min LISS per week,
of time. You can do anything you 12-14k steps per day
29
#5.
The Program
30
YOUR WORKOUTS
How to read the workouts and

implement the training routine.
The section about progressive overload to get results. Therefore, your workout
shows the importance of sticking to plan is divided into three different
the same workouts for a certain period phases.
of time, as this allows you to use the
numbers from the previous sessions as Try to stick to the schedule, if that’s not
a benchmark. Next to that, it gives you possible then you can postpone or skip
the time needed to develop skills to one of the workouts.
perform the exercises.
However, you don’t want to keep doing Don’t forget to do your weekly cardio
the same weekly workouts for too long. from page 29. If possible, try to do
First of all, that’s not very interesting
the LISS cardio on your rest days.
and we want to be challenged!
Secondly, your body can adapt to it
and plateau. Changing your training
periodically means that you’ll continue
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PHASE ONE PHASE THREE
The first two weeks include a 5-day The final two weeks include even
schedule with a sweaty circuit, lower longer sweaty circuits, giant sets of the
body burn, cardio & core, upper body lower and upper body workouts (we’re
workout and f45. Sounds familiar? The now performing 4 exercises back to
workouts include similar movements back!) and the cardio & core workouts
as the 24-day shred challenge but are ten exercises long. Final push of
we’re taking it to the next level! The the program! But we’re in for a treat
sweaty circuits are 30 minutes where for week six as we’re doing an extra f45
you give it all you have. The lower body workout.
burn and upper body workouts consist
of supersets, where you perform two WHAT TO DO AF TER THE
exercises back to back with minimal PROGRAM IS FINISHED?
rest between the sets. You can take
a break after finishing a complete As mentioned above, the workouts get
superset. And finally, the cardio & core progressively more difficult but if you
workout is 8 exercises long. It’s intense. love the workouts, you can start from
It will get you sweaty. And it’s just the the beginning after finishing these
start. six weeks and try to make progress
by performing more reps in the same
PHASE TWO time and/or performing them with
better form.
During this phase, the sweaty circuits
are 35 minutes instead of 30. Instead
of supersets, the lower body burn and
upper body workouts are trisets, this is
when you perform three exercises back
to back with minimal rest between the
sets. You can take a break after finishing
a complete triset. Cardio & core is 9
exercises long. We’re making progress!!
32
SWEATY CIRCUITS UPPER BODY
Try to perform as many reps as possible Perform the exercises indicated by

in 60 seconds. When the 60 seconds A back-to-back. This means that you
are finished, you immediately continue perform the number of reps indicated
with the next exercise. After you’ve done for the first exercise, then immediately
all exercises from the circuit, you rest for move on to the next exercise(s) without
60 seconds. Then you repeat the circuit taking extra rest. Perform the reps
until you’ve done all sets. indicated. After you’re finished with
all exercises indicated by A, you can
LOWER BODY BURN rest. Repeat the number of sets before
moving on to the exercises indicated
Perform the exercises indicated by by B etc.
A back-to-back. This means that you
perform the number of reps indicated FULL BODY
for the first exercise, then immediately
move on to the next exercise(s) without Try to perform as many reps as possible
taking extra rest. Perform the reps in 45 seconds. When the 45 seconds
indicated. After you’re finished with are finished, you rest for 15 seconds.
all exercises indicated by A, you can Then you move on to the next exercise.
rest. Repeat the number of sets before Repeat the circuit until you’ve done all
moving on to the exercises indicated by sets.
B etc.
CARDIO & CORE
Try to perform as many reps as possible

in 55 seconds. When the 55 seconds
are finished, you rest for 5 seconds.
Then you move on to the next exercise.
Repeat the circuit until you’ve done all
sets.
33
PHASE 1
Weeks 1-2
PHASE 1 SCHEDULE *Click on the workout to be taken
directly to that page.
Week One Week Two

8-10k daily steps + 2 x 30 min LISS 8-10k daily steps + 2 x 30 min LISS
MON MON
Sweaty Circuits: 30 min Sweaty Circuits: 30 min
TUE TUE
Lower Body Burn Lower Body Burn
WED WED
Cardio & Core Cardio & Core
THU THU
Upper Body Upper Body
FRI FRI
Rest Rest
SAT SAT
Full Body: 45 min Full Body: 45 min
SUN SUN
Rest Rest
35
WEEK 1 - MON SWEATY CIRCUITS: 30 MINS
*Remember, you can click the exercise name or its photos to view a video of the exercise!
Sweaty Circuit W O R K : 6 0 s (per exercise) R E S T : 6 0 s (per set) SETS: 5
Burpees
Let chest touch floor. Transition into jump
squat.
Squat Kicks
Sit hips back and down. Stand back up and
kick forward.
Knee Taps
Keep hands and feet on ground, then touch
knees with hands.
Mountain Climber
Keep core engaged. Back stays straight. Bring
knees forward.
Push Up
Start in strong plank position. Squeeze your
pecs.
36
WEEK 1 - TUE LOWER BODY BURN
Superset A R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
A1 Bulgarian Split Squat

Lower to feel stretch in glutes. Elevate back
foot. Lower elevation is easier.
A2 Sumo Squat
Wide stance. Slight toe flare. Knees travel in
line with toes.
Superset B R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
B1 Lateral Squat
Band around knees. Slight bend at hips. Small
steps.
B2 Kneeling Sissy Squat

Lean back while keeping upper body in a
straight line. Do not bend at hip.
Superset C R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
C1 Step Up
Push through heel to lift body. Keep leg close
to platform.
C2 Glute Bridge
Drive through heels. Keep knees at 90 degree
angle. Squeeze glutes.
Continued on next page 3 7

WEEK 1 - TUE L O W E R B O D Y B U R N Continued
Superset D R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
D1 Reverse Frog
Hips hang off edge of surface. Lift legs up by
squeezing glutes.
D2 Side Lying Hip Abduction

Keep knees bent. Squeeze glutes. Keep lower
half of bottom leg on ground.
38
WEEK 1 - WED CARDIO & CORE
Cardio & Core W O R K : 5 5 s (per exercise) R E S T : 5 s (per exercise) SETS: 2
180 Squat
Perform a squat, turn 180 degrees at the top
position. Repeat.
High Knees
Feet hip-width apart. Lift knee to chest.
Alternate between legs.
Shoulder Taps
Plank position. Touch shoulder with opposite
hand. Don't rotate at hips.
Reverse Crunch
Bring knees towards chest. Don't arch lower
back.
Squat Calf Raise

Raise heels until standing on your toes. Fluid
motion.
Jumping Jacks
Legs close and arms to sides. Jump and
spread legs while closing arms.
Bicycle Crunch
Don't yank neck. Keep shoulder blades off
ground.
Jump Squat
Feet shoulder-width apart. Jump up, then
drop back into squat position.
39
WEEK 1 - THU UPPER BODY
A1 Bent Over Row

Knees sligtly bent. Keep spine neutral. Torso
stays stationary.
A2 Push Ups
pecs.
B1 Prone Cobra
Brace the whole body. Lift upper body, arms
and legs. Neck stays neutral.
B2 Arnold Press
Keep torso upright. Externally rotate while you
press.
C1 Lateral Raises
Lead with elbows. Keep elbows slightly bent.
No swinging.
C2 Bent Over Rear Delt Row

Keep upper body motionless. Lift upper arms
perpendicular to torso.

WEEK 1 - THU U P P E R B O D Y Continued
D1 Overhead Extension
Keep elbows in. Raise dumbbell straight
overhead. Only forearms move.
D2 Alternating Curl
Rotate palms as you curl. Keep upper arms
stationary. Squeeze biceps.
41
WEEK 1 - SAT F4 5
F45 W O R K : 4 5 s (per exercise) R E S T : 1 5 s (per exercise) SETS: 5
Suitcase Deadlift
Weights to the sides, palms towards body.
Spine neutral and chest up.
Reverse Lunge Overhead Hold

Keep core tight and upper body upright.
Knees in line with feet.
Reverse Frog
squeezing glutes.
Shoulder Tap
Squat Front Raise

Brace core. Raise weights up to shoulder level
as you perform a squat.
Push Back
Start in push up position. Push back by
extending your arms.
Beast Hold Row

Hands and feet on ground. Knees at 90
degrees. Perform alternating row.
Arnold Press
press.
Leg Kick
Hands and feet on ground. Turn open to the
side, kick leg under.
42
Burpees
squat.
Reverse Lunge To Squat

Knees travel in line with toes. Perform a squat,
then step back into a lunge.
Knee Taps
knees with hands.
Crunch Kick
Perform squat, kick leg as you stand up. Touch
toe with opposite hand.
Squat Jump Toe Touch

Squat down. Jump up while touching feet
with opposite hand.
43
A1 Split Squat
Keep chest out. Knees stay in line with toes.
A2 Inner Thigh Lift

Lie on your side. Keep bottom leg as straight
as possible as you lift it up.
B1 Sumo Squat
line with toes.
B2 Reverse Frog
squeezing glutes.
C1 Single Leg Hip Thrust

Push through heel of front leg. Start with
weaker side.
C2 Seated Good Morning

Brace core and hinge at hip. Don’t round your
back.

D1 Lying Leg Curl

Lie face down on ground. Curl legs up. Keep
upper legs on ground.
D2 Glute Kickback
Hands and knees on ground. Keep chest up.
Focus on squeezing glutes.
45
Burpees
squat.
Bicycle Crunch
ground.
Plank Up And Down

Core tight. Put forearms down. Reverse the
move. Switch working arms.
Squat Kick
Sit hips back and down. Stand back up and
kick forward.
Plank Dip
Keep forearms on ground. Lower your hip to
touch the floor.
Leg Raise
Keep lower back on ground. Keep legs
straight.
Knee Tap
knees with hands.
Beast Hold Walking Plank

Hands and feet on ground. Walk side to side
holding the same position.
46
A1 Dumbbell Press
Squeeze glutes to create a stable spine
position. Don't lock elbows at top.
A2 Prone Arm Circle

Keep chest, arms and legs off ground. Palms
face up at end position.
B1 Push Back
B2 Beast Hold Row

C1 Lateral Raises
No swinging.
C2 Front Raise
Lift the weight to shoulder level. Keep elbows
bent. Control negative.

D3 Tricep Kickback
Brace core. Body aligned. Extend arm back
until it’s parallel to the floor.
D2 Hammer Curl
Palms face torso. Keep upper arms stationary.
Focus on squeezing biceps.
48
WEEK 2 - SAT F4 5
Suitcase Deadlift

Reverse Frog
squeezing glutes.
Shoulder Tap
Squat Front Raise

Push Back
Beast Hold Row

Arnold Press
press.
Leg Kick
49
PHASE 2
Weeks 3-4
Week Three Week Four

MON MON
Sweaty Circuits: 35 min Sweaty Circuits: 35 min
TUE TUE
Lower Body Burn Lower Body Burn
WED WED
Cardio & Core Cardio & Core
THU THU
Upper Body Upper Body
FRI FRI
Rest Rest
SAT SAT
Full Body: 45 min Full Body: 45 min
SUN SUN
Rest Rest
51
High Knee

Glute Kickback
Dumbbell Swing
Drive hips forward. Swing weight to chest
height.
Jumping Jacks
Squat Press
Palms face each other. Elbows pointing
forward. Keep chest up.
52
Triset A R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
A1 Single Leg RDL

Keep neck neutral. Push the hips back.
Squeeze glutes to go up.
A2 Reverse Frog
squeezing glutes.
A3 Step Up
Push through heel to lift body. Keep leg close
to platform.
Triset B R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
B1 Front Squat
Sit straight down. Keep torso upright.
B2 Reverse Lunge
Take step back. Knees in line with feet. Drive
through heel of front leg.
B3 Good Morning
Push hips back to initiate movement. Keep
core tight.

Triset C R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
C1 Suitcase Deadlift
C2 Hammer Curl
C3 Hip Thrust
Keep chin and ribs tucked. Fully extend hips.
54
Squat In & Out

Squat. Jump up while closing your feet to a
narrow stance. Spine neutral.
Rolling Plank
Keep body straight. Roll and open up into a
side plank, reach arm up.
Toe Touches
Hands and feet on ground. Touch feet with
opposite hand.
Mountain Climber
knees forward.
Crunch Tap
Keep feet on ground. Crunch up, then touch
the ground between feet.
Knee Taps
knees with hands.
Squat Crunch
Keep knees in direction of toes. At top, touch
opposite knee with elbow.
Plank Reach
Go into a plank position, reach forward until
arm is parallel to the ground.
Half Burpee
Let chest touch floor. Transition into bottom
position of squat.
55
A1 Arnold Press
press.
A2 Seated Lateral Raise

No swinging.
A3 Seated Front Raise

Do not swing the dumbbells. Keep back
neutral. Only arms should move.
B1 Bent Over Row

stays stationary.
B2 Prone Cobra
B3 Bent Over Rear Delt Row

Keep upper body motionless. Lift upper arms
perpendicular to torso.

C1 Tricep Push Up
Form diamond shape with hands. Place below
your chest. Keep core tight.
C2 Alternating Curl
C3 Overhead Extension
57
WEEK 3 - SAT F4 5
Squat Press
Plank Reach
Squat In And Out

Squat. Jump up while closing your feet to a
narrow stance. Spine neutral.
Dumbbell Swing Variation

Perform a tricep kickback, transition via a
bicep curl into dumbbell press.
B-Stance RDL
Slightly more narrow stance. Toes of back leg
in line with heel of front leg.
Push Back
Leg Kick
Alternating Leg Raise

straight. Alternate between legs.
Prone Cobra
58
Squat Crunch
Keep knees in direction of toes. At top, touch
opposite knee with elbow.
Jumping Jacks
Plank Reach

with opposite hand.
Push Up
pecs.
Rolling Plank
59
A1 Goblet Squat
Keep chest up. Sit hips back and down. Knees
travel in line with toes.
A2 Lateral Squat
steps.
A3 Kneeling Sissy Squat

B1 Sumo Squat
line with toes.
B2 Glute Bridge
B3 Side Lying Hip Abduction


C1 RDL
Spine neutral. Push hips back. Thrust forward.
C2 Lying Leg Curl

C3 Glute Kickback
61
180 Squat
Perform a squat, turn 180 degrees at the top
position. Repeat.
Toe Touch
opposite hand.
Push Back
Half Burpee
Let chest touch floor. Transition into bottom
position of squat.
Squat Twist
Lower down into a squat. Jump up while
twisting lower body to the side.
Crunch Tap
Keep feet on ground. Crunch up, then touch
the ground between feet.
Lunge Side Jump

Keep torso upright. Jump to side while
performing a reverse lunge.

Reverse Crunch
back.
62
A1 Beast Hold Row

A2 Prone Arm Circle

A3 Push Up
pecs.
B1 Pike Shoulder Tap

Keep legs straight. Hands a bit wider than
shoulder-width.
B2 Dumbbell Press
B3 Front Raise
Lift the weight to shoulder level. Keep elbows
bent. Control negative.

C1 Dumbbell Swing Variation

C2 Hammer Curl
C3 Tricep Kickback
64
WEEK 4 - SAT F4 5
Lunge Side Jump

Keep torso upright. Jump to side while
performing a reverse lunge.

Lying Leg Curl

Glute Bridge
Arnold Press
press.
Reverse Frog
squeezing glutes.
Push Up
pecs.
Leg Raise
straight.
Plank Up And Down

65
PHASE 3
Weeks 5-6
Week Five Week Six

MON MON
Sweaty Circuits: 40 min Full Body: 45 min
TUE TUE
Lower Body Burn Cardio & Core
WED WED
Cardio & Core Lower Body Burn
THU THU
Upper Body Rest
FRI FRI
Rest Upper Body
SAT SAT
Full Body: 45 min Sweaty Circuits: 40 min
SUN SUN
Rest Full Body: 45 min
67

with opposite hand.
Knee Tap
knees with hands.
Burpee
squat.

Knees travel in line with toes. Perform a squat,
then step back into a lunge.
Mountain Climber
knees forward.
Squat Press
Crunch Kick
68
Giant Set A R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
A1 Split Squat
A2 Inner Thigh Lift

Lie on your side. Keep bottom leg as straight
as possible as you lift it up.

A4 Suitcase Deadlift

Giant Set B R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3
B1 B-Stance RDL
Slightly more narrow stance. Toes of back leg
in line with heel of front leg.
B2 Reverse Frog
squeezing glutes.
B3 Lying Leg Curl

B4 Good Morning
Push hips back to initiate movement. Keep
core tight.
C1 Reverse Lunge
C2 Sumo Squat
line with toes.
70
Squat Jump With Tap

Squat position, hands touch floor. Jump up
and raise arms to the ceiling.
Jumping Jacks
Bicycle Crunch
ground.
Mountain Climber
knees forward.
Dumbbell Swing
height.
Plank Dip
touch the floor.
Knee Taps
knees with hands.
Crunch Kick
Rolling Plank
Shoulder Taps
71
A1 Pike Push Up
Hands shoulder-width apart. Body forms
upside down V.
A2 Bent Over Row

stays stationary.
A3 Lateral Raise
No swinging.
A4 Rear Delt Fly

Keep torso stationary. Elbows slightly bent.
Bring weights out, not back.

B1 Arnold Press
press.
B2 Prone Cobra
B3 Seated Front Raise

Do not swing the dumbbells. Keep back
neutral. Only arms should move.
B4 Push Up
pecs.
C1 Plank Up And Down

C2 Alternating Curl
73
WEEK 5 - SAT F4 5
RDL
Bent Over Row

stays stationary.
Squat Calf Raise

Raise heels until standing on your toes. Fluid
motion.
Dumbbell Press
Squat Front Raise

Leg Kick
Shoulder Tap
Toe Touch
opposite hand.
Bicycle Crunch
ground.
74
WEEK 6 - MON F4 5
Hip Thrust
Keep chin and ribs tucked. Fully extend hips.
Pike Push Ups

upside down V.
Lunges
Burpees
squat.
Dumbbell Swing
height.
Plank Up & Downs

Jumping Jacks
Prone Cobra
Reverse Crunch
back.
75
WEEK 6 - TUE CARDIO & CORE
Burpee
squat.
High Knee
Jumping Jacks
Reverse Crunch
back.
Plank Dip
touch the floor.
Plank Up And Down

Jump Squat
Feet shoulder-width apart. Jump up, then
drop back into squat position.
Leg Kick
Dumbbell Swing
height.
Toe Touch
opposite hand.
76
WEEK 6 - WED LOWER BODY BURN
A1 Split Squat
A2 Goblet Squat
Keep chest up. Sit hips back and down. Knees
travel in line with toes.
A3 Lateral Squat
steps.


WEEK 6 - WED L O W E R B O D Y B U R N Continued
B1 Glute Bridge
B2 Standing Hip Abduction

Externally rotate hips. Keep upper body
motionless.
B3 RDL
B4 Seated Good Morning

Brace core and hinge at hip. Don’t round your
back.
C1 Suitcase Deadlift
C2 Reverse Lunge
78
WEEK 6 - FRI UPPER BODY
A1 Beast Hold Row

A2 Plank Reach
A3 Dumbbell Press
A4 Seated Lateral Raise

No swinging.

WEEK 6 - FRI U P P E R B O D Y Continued
B1 Push Back
B2 Overhead Extension
B3 Plank Row
Body forms straight line. Row dumbbell to the
side. Switch sides.
B4 Prone Arm Circle

C1 Tricep Kickback
C2 Hammer Curl
80
WEEK 6 - SAT SWEATY CIRCUITS: 40 MINS
High Knee


with opposite hand.
Rolling Plank
Dumbbell Swing
height.
Glute Kickback
Plank Reach
81
WEEK 6 - SUN F4 5
Pike Push Up
upside down V.
Sumo Squat
line with toes.
Dumbbell Swing Variation


Bent Over Row

stays stationary.
Lying Leg Curl

Side Lying Hip Abduction

Prone Cobra
Plank Dip
touch the floor.
82
#6.
Recipes
BREAKFAST
Recipe on next page 8 4

BREAKFAST
Waffles 2 Servings 10 min Pictured on previous page
M A C R O S (per serving) CAL: 368 FAT: 8g CARBS: 48g PROTEIN: 26g
INGREDIENTS METHOD
• 90 g oats 1. Preheat the waffle maker (if you want to make
• 1 scoop protein powder pancakes, preheat the skillet instead).
• 1 banana 2. Combine all ingredients in a blender, until

• 2 eggs smooth and well-blended.
• splash oat milk 3. Transfer mixture to the greased waffle maker.

• 1 tbsp honey Bake until golden brown.
• pinch of cinnamon
• pinch of baking powder
Lemon Baked Oats 1 Serving 30 min Pictured on next page
INGREDIENTS METHOD
• 60 g oats 1. Preheat the oven to 175°C (or 350°F).
• ½ banana
2. Mix all ingredients together and transfer to
• 1 egg a greased ramekin. For a smoother texture,
• splash oat milk combine all ingredients in a blender before
• pinch of baking powder transferring to the ramekin.
• lemon rasp of one lemon 3. Bake for 20-25 minutes.
• 1 tsp honey
• pinch of salt
85
BREAKFAST
Recipe on previous page 86

BREAKFAST
Egg Muffins 1 Serving 25 min
M A C R O S (per serving*) CAL: 306 FAT: 6 g CARBS: 2g PROTEIN: 34g
INGREDIENTS METHOD
• 1 egg 1. Preheat the oven to 180°C (350°F). Add oil to
• 250 g egg whites the muffin tray.
• 1 tbsp oil 2. Mix 1 egg and 250 g egg whites. Season with
• fav toppings salt and pepper.
• pinch of salt and pepper 3. Add your fav ingredients. Example: cheese
and mushroom, zucchini and spring onion or
tomatoes and spinach.
4. Pour mix in the muffin tray. Bake for 15-20

minutes.
*without toppings
87
BREAKFAST
Recipe on next page 88

BREAKFAST
Protein Muffins 1 Serving 25 min Pictured on previous page
M A C R O S (per serving*) CAL: 335 FAT : 7g CARBS: 31g P R O T E I N : 3 7g
INGREDIENTS METHOD
• 1 banana 1. Preheat the oven to 200°C (400°F).
• 1 egg
2. Mash the banana. Add the other ingredients.
• 50 g egg whites
3. Combine until smooth. Add to muffin tray.
• 1 scoop protein powder
(whey protein unflavored) 4. Bake for 20 min or until golden brown.
• pinch of cinnamon
• fav toppings
*without toppings
Pesto Egg Toast 1 Serving 10 min Pictured on next page
INGREDIENTS METHOD
• 1 tbsp pesto 1. Preheat skillet over medium - high heat.
• 2 egg
2. Add pesto to the skillet and let it heat up.
• 100 g egg whites
3. Cook your eggs and egg whites how you
• 2 slices of bread (whole-
prefer. In the meantime, toast the slices of
wheat)
bread.
• ½ avocado
4. Serve with avocado and eggs. Season with salt,
• pinch of salt, pepper and
pepper and chili flakes.
chili flakes
89
BREAKFAST
Recipe on previous page 9 0

LUNCH
Recipe on next page 91

LUNCH
Protein Smoothie Bowl 1 Serving 10 min Pictured on previous page
M A C R O S (per serving*) CAL : 411 FAT: 3g CARBS: 68g PROTEIN: 28g
INGREDIENTS METHOD
• 200 g frozen fruit of choice 1. Add all ingredients to a blender, blend until
(I picked dragon fruit) smooth.
• 1 frozen banana
2. Slowly add milk until desired consistency is
• 1 scoop protein reached.
powder (whey protein,
3. Add your favorite toppings.
unsweetened)
• 100 – 150 ml milk (or milk

alternative, I used oat milk)
• toppings of choice
*without toppings
Chicken Avocado Pita 1 Serving 20 min Pictured on next page
M A C R O S (per serving) CAL: 459 FAT: 15g C A R B S : 3 7g PROTEIN: 44g
INGREDIENTS METHOD
• 1 chicken breast fillet 1. Add chicken to a large pot, pour water (or
• 1 pita broth) to cover the chicken by a few inches.

Add spices and/or herbs.
• ½ avocado
• pinch of salt and pepper 2. Bring it to a boil using medium-high heat.
• 1 garlic clove Cover the pot, reduce heat to medium and let
simmer until chicken is cooked through.
3. Use two forks to shred chicken.
4. Add avocado and garlic to the chicken.
5. Grill pita bread. Add mix to the pita.
92
LUNCH
Recipe on previous page 9 3

LUNCH
Low Carb Tacos 1 Serving 35 min
M A C R O S (per serving) CAL: 491 FAT : 2 7g CARBS: 21g PROTEIN: 41g
INGREDIENTS METHOD
• 150 g chicken 1. Marinate chicken with part of the taco
• taco seasoning seasoning and some oil. Place in the fridge for
a minimum of 15-20 minutes.
• 1 tbsp oil (olive)
• ½ avocado diced 2. Place chicken on a grill or pan using medium-
• 100 g tomatoes diced high heat. Let it cook until it’s no longer
pink on the inside (or until inside temp. is
• ¼ red onion diced
74°C/165°F).
• 3 leaves of romaine lettuce
(rinsed) 3. Mix chicken with the avocado, tomatoes and
onion. Layer on top of the lettuce. Mix 2 tbsp
• 2 tbsp Greek yoghurt
Greek yoghurt with 1 tbsp taco seasoning.
Drizzle over the tacos.
94
LUNCH

LUNCH
French Toast 1 Servings 10 min Pictured on previous page
M A C R O S (per serving*) CAL: 335 FAT : 7g CARBS: 31g P R O T E I N : 3 7g
INGREDIENTS METHOD
• 10 g butter 1. Add some butter to a pan, let it melt.
• 1 egg
2. Mix all ingredients together, quickly soak bread
• 40 g egg whites in the mix, cook in a heated pan (medium
• splash of (oat) milk heat).
• 2 tbsp cinnamon (or 3. Flip when one side is crispy.

cookie spices)
4. Add your fav toppings.
• ¼ tsp vanilla extract
• 3 slices (protein) bread
• fav toppings
*without toppings
96
LUNCH

LUNCH
Nourish Bowl with Tzatziki Pictured on previous page
2 Servings 40 min
M A C R O S (per serving) CAL: 488 FAT: 16 g CARBS: 59g P R O T E I N : 2 7g
INGREDIENTS METHOD
• 300 g sweet potatoes 1. Preheat the oven to 200°C (400°F). Line the
• 1 tbsp oil baking tray with parchment paper. Add

cleaned and cut potatoes to the baking tray.
• 1 red onion
Drizzle with oil. Flip the potatoes every 10
• leafy greens (e.g. kale)
minutes and bake until done (20-25 minutes).
FOR THE CHICKPEAS: 2. Preheat a skillet with medium high heat and 1
tbsp oil. In a separate bowl, mix 1 tbsp oil with
• 150 g chickpeas
the paprika, garlic and onion powder. Add
• ½ tbsp oil
the (rinsed and dried) chickpeas to the skillet.
• ½ tsp paprika Stir frequently until golden brown (around 10
• ½ tsp garlic minutes).
• ½ tsp onion powder

3. Grate the cucumber using the large holes
on the grater. Lightly squeeze the grated
FOR THE TZATZIKI:
cucumber to get rid of the excess water. Add
• 1 medium cucumber the yoghurt, olive oil, lemon juice and garlic.
• 200 g low fat greek Stir to blend.
yoghurt 4. Serve the potatoes, onions, chickpeas and

• 1 tsp olive oil tzatziki. Add leafy greens.
• 1 tbsp lemon juice
• 1 clove garlic (minced)
98
DINNER

DINNER
Tortilla Pizza 1 Serving 15 min Pictured on previous page
M A C R O S (per serving*) CAL: 608 FAT: 16 g CARBS: 75g PROTEIN: 41g
INGREDIENTS METHOD
• 3 whole wheat tortillas 1. Preheat the oven to 220°C (425°F). Spread
• 3 tbsp tomato sauce tomato sauce evenly across the tortilla, leaving
½ inch around the edges.
• 100 g low fat cheese
• fav toppings 2. Sprinkle with cheese and toppings.
3. Bake until the cheese is golden and sides are

lightly browned.
*without toppings
Turkey Roast 4 Servings 95 min Pictured on next page
INGREDIENTS METHOD
• boneless turkey breast 1. Preheat the oven to 200°C (400°F).

(700 g)
2. Clean and cut the carrots and potatoes into
• 600 g sweet potato
smaller pieces. Add to a roasting tray. Drizzle
• 800 g carrots some oil over the vegetables and add garlic,
• 4 cloves garlic rosemary and salt and pepper.
• 1 lemon 3. Add chicken to the roasting tray, drizzle oil and

• fresh herbs (rosemary, add spices.
thyme)
4. Put in the oven for 45 minutes, turn vegetables
• 2 tbsp olive oil
then bake another 30 minutes (until chicken is
cooked).
100
DINNER
Recipe on previous page 1 0 1

DINNER
Baked Salmon 2 Servings 30 min
M A C R O S (per serving) CAL: 553 FAT : 1 7g CARBS: 56g PROTEIN: 44g
INGREDIENTS METHOD
• 2 salmon fillets 1. Preheat the oven to 175°C (350°F). Line a small
• 4 tbsp unsweetened baking tray with a piece of baking paper.
coconut yoghurt
2. In a small bowl or a mug, combine the coconut
• 1 tsp curry powder yoghurt, all of the spices and the salt and
• 1 tsp turmeric pepper until you have a smooth paste.
• pinch of salt and pepper 3. Place the salmon on the baking tray. Cover it
• 200g green vegetables of with the mix.
choice
4. Bake for approx. 15 -20 minutes. Serve with
• 300 g cooked rice
cooked rice and green vegetables.
102
DINNER
Recipe on next page 1 0 3

DINNER
Tofu Curry 2 Servings 20 min Pictured on previous page
M A C R O S (per serving) CAL: 335 FAT : 7g CARBS: 31g P R O T E I N : 3 7g
INGREDIENTS METHOD
• 250 g extra firm tofu 1. Heat 1 tbsp oil in a skillet over medium high
• 2 tbsp oil heat. Drain and cut the tofu into cubes. Add
to the pan and cook until golden brown on all
• 2 tbsp red curry paste
sides.
• 400 ml coconut milk
• juice of ½ lime 2. Heat a separate saucepan on medium high

heat. Add curry paste and cook for about 2
• 1 sweet pepper
minutes so it dries out. Add coconut milk and
• 300 g cooked rice
simmer rapidly for 3 minutes. Reduce to low
• fresh cilantro heat, add lime and paprika. Taste and adjust
seasoning if needed.
3. Add cooked tofu to the pan with curry sauce

and mix. Serve with rice and fresh cilantro.
104
DINNER

DINNER
Tuna Pasta 1 Serving 40 min Pictured on previous page
INGREDIENTS METHOD
• 300 g cooked pasta 1. Preheat the oven to 180°C (350°F). Cook the
• 200 g canned white pasta according to packet instructions. Grease
kidney beans a baking dish with oil. Set aside.
• 100 g corn kernels 2. Drain and rinse the beans. Add the beans, milk,
• handful of spinach garlic and onion powder, and mustard to the
• 125ml milk (or milk blender. Blend until smooth.
alternative) 3. Place the cooked pasta, vegetables and flaked

• 1 tbsp olive oil tuna in the baking dish. Pour over the bean
• 1 tbsp dijon mustard mix. Stir thoroughly. Sprinkle cheese on top.

Bake for 30 minutes or until the cheese is
• 1 tsp onion powder
melted and pasta is turning golden brown.
• 1 tsp garlic powder
• 240 g tuna (canned in

water)
• 100 g low fat grated

cheese
106
SNACKS

SNACKS
Oat Bars 3 Servings 30 min Pictured on previous page
M A C R O S (per serving*) CAL: 483 FAT: 15g CARBS: 68g PROTEIN: 19g
INGREDIENTS METHOD
• 120 g oats 1. Preheat the oven to 175°C (350°F). Combine dry
• 1 scoop protein powder ingredients and wet ingredients separately.

Then mix together.
• 1 pinch salt
• 85 g honey 2. Add the fruits. Pour in cupcake molds.
• 60 g peanut butter 3. Bake for 20 minutes.

• 175 ml almond milk
(unsweetened)
• ½ tsp vanilla extract
• 190g blueberries
• fav toppings (seeds, nuts,

coconut flakes)
*without toppings
Chickpea Crunch 2 Servings 40 min Pictured on next page
M A C R O S (per serving) CAL: 399 FAT: 11g C A R B S : 5 7g PROTEIN: 18g
INGREDIENTS METHOD
• 400 g chickpeas 1. Mix the oil with the spices, then add the (rinsed
• 1 tbsp olive oil and dried) chickpeas.
• ½ tsp paprika 2. Preheat the oven to 200°C (400°F).

• ½ tsp garlic
3. Bake for around 35 minutes until desired
• ½ tsp salt consistency is reached.
• ¼ tsp pepper
4. Stir every 10 minutes.
• ¼ tsp onion powder
108
SNACKS

SNACKS
Oatmeal Cookies 1 Serving 20 min
M A C R O S (per serving*) CAL: 480 FAT: 12g CARBS: 60g PROTEIN: 33g
INGREDIENTS METHOD
• 45 g oats 1. Preheat the oven to 180°C (350°F).
• 1 banana
2. Mix all ingredients together. Line a baking tray
• 1 tbsp peanut butter with parchment paper.
• 1 scoop protein
3. Add the mixture to the baking tray in the
powder (whey protein
shape you want the cookies to be.
unsweetened)
• toppings of choice 4. Bake for 13 minutes.
*without toppings
110
SNACKS

SNACKS
Green Juice 2 Servings 10 min Pictured on previous page
INGREDIENTS METHOD
• 3 celery stalks 1. Juice or blend all ingredients.
• 1 cucumber
2. Store any leftovers in the fridge.
• 2 green apples
• 4 cm grated ginger
• 60g fresh spinach
• 10 mint leaves
Chocolate Avocado Mousse 4 Servings 10 min Pictured on next page
M A C R O S (per serving*) CAL: 438 FAT: 30g C A R B S : 3 7g PROTEIN: 5g
INGREDIENTS METHOD
• 2 avocado 1. Melt the chocolate.
• 150 g chocolate
2. Blend the avocado.
• 60 ml (oat) milk
3. Add the melted chocolate and honey.
• 1 tbsp honey
• fav toppings 4. Add milk until desired consistency is reached.
5. Add fav toppings.
*without toppings
112
SNACKS

#7.
You're Finished
A LT E R N A T I V E E X E R C I S E S
Exercises can be categorized by

their primary movement patterns.
If there is an exercise you aren’t able to do or that

doesn’t feel right, you can substitute it with one of
the exercises from the same category.
SQUAT OR KNEE HIP HINGE OR (KNEE/ LUNGE

EXTENSION LATERAL) FLEXION Bulgarian Split Squat
Front Squat B-Stance RDL Lunge
Goblet Squat Good Morning Lunge Side Jump
Inner Thigh Lift Glute Kickback Reverse Lunge
Kneeling Sissy Squat Lying Leg Curl Reverse Lunge Crunch
Lateral Squat RDL Reverse Lunge Overhead
Split Squat Reverse Frog Hold
Squat Calf Raise Seated Good Morning Reverse Lunge To Squat
Sumo Squat Single Leg RDL Step Up
Suitcase Deadlift
VERTICAL PUSH ELBOW FLEXION
Arnold Press HIP ABDUCTION Alternating Curl
Dumbbell Press Side Lying Hip Abduction Hammer Curl
Dumbbell Swing Standing Hip Abduction
Variation HORIZONTAL PUSH
Front Raise HORIZONTAL PUSH Beast Hold Row
Lateral Raise Push Up Bent Over Rear Delt Row
Pike Push Up Tricep Push Up Bent Over Row
Pike Shoulder Tap Rear Delt Fly
Push Back BRIDGE
Seated Front Raise Glute Bridge ELBOW EXTENSION
Seated Lateral Raise Hip Thrust Overhead Extension
Squat Front Raise Single Leg Hip Thrust Tricep Kickback
Continued on next page 1 1 5

CORE OTHER
Bicycle Crunch 180 Squat
Alternating Leg Raise Burpee
Crunch Tap Crunch Kick
Leg Raise Dumbbell Swing
Reverse Crunch Half Burpee
Beast Hold Walking Plank High Knee
Leg Kick Jumping Jacks
Mountain Climber Jump Squat
Plank Dip Knee Tap
Plank Reach Squat Crunch
Plank Row Squat In And Out
Plank Up And Down Squat Jump Toe Touch
Prone Arm Circle Squat Jump With Tap
Prone Cobra Squat Kick
Rolling Plank Squat Twist
Shoulder Tap Squat Press
Toe Touch
116
VIDEO DEMONSTRATIONS
Click on an exercise below to view a

video of me performing that exercise.
180 Squat Jump Squat Reverse Lunge Crunch

Alternating Curl Jumping Jacks Reverse Lunge Overhead
Hold
Alternating Leg Raise Knee Tap
Arnold Press Kneeling Sissy Squat
Rolling Plank
B-Stance RDL Lateral Raise
Seated Front Raise
Beast Hold Row Lateral Squat
Seated Good Morning
Beast Hold Walking Plank Leg Kick
Seated Lateral Raise
Bent Over Rear Delt Row Leg Raise
Shoulder Tap
Bent Over Row Lunge
Side Lying Hip Abduction
Bicycle Crunch Lunge Side Jump
Single Leg Hip Thrust
Bulgarian Split Squat Lying Leg Curl
Single Leg RDL
Burpee Mountain Climber
Split Squat
Crunch Kick Overhead Extension
Squat Calf Raise
Crunch Tap Pike Push Up
Squat Crunch
Dumbbell Press Pike Shoulder Tap
Squat Front Raise
Dumbbell Swing Plank Dip
Squat In And Out
Dumbbell Swing Plank Reach
Variation Squat Jump Toe Touch
Plank Row
Front Raise Squat Jump With Tap
Plank Up And Down
Front Squat Squat Kick
Prone Arm Circle
Glute Bridge Squat Press
Prone Cobra
Glute Kickback Squat Twist
Push Back
Goblet Squat Standing Hip Abduction
Push Up
Good Morning Step Up
RDL
Half Burpee Suitcase Deadlift
Rear Delt Fly
Hammer Curl Sumo Squat
Reverse Crunch
High Knee Toe Touch
Reverse Frog
Hip Thrust Tricep Kickback
Reverse Lunge
Inner Thigh Lift Tricep Push Up
117
SUPPORT
For support, please email hello@gainsbybrains.com. I love to connect

on social media, but unfortunately I cannot keep up with DM’s or
explain things in detail in the comments. So for any questions or
remarks, please email hello@gainsbybrains.com and we’ll get back to
you as soon as possible!
DISCLAIMER
The contents of this document should not be taken as medical advice.

It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician.
Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program
is strictly at your own risk.
Sophie van Oostenbrugge and GAINSBYBRAINS B.V. will not assume

any liability for any direct or indirect losses or damages that may result
including, but not limited to, economic loss, injury, illness or death.
All documents included or exchanged between Sophie van

Oostenbrugge and/or GAINSBYBRAINS B.V. and the Client are
the intellectual property of Sophie van Oostenbrugge and/or
GAINSBYBRAINS B.V. and are not to be copied, sold, published, posted,
or redistributed either in part or in full without my written consent.
All violations will be prosecuted to the fullest extent of the law.
118

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SHRED GUIDE

Are you ready for a new challenge?

Systems versus Goals 6

LET 'S TALK TRAINING

What I Wish I Knew 19

Alternative Exercises 115

With every challenging rep that you

Keeping track of your progress helps

Keeping track of progress is a

This is a home-based guide including

Nutrition is key when it comes

A calorie is a measurement, it’s the Luckily, we live in an era with highly

Nutrients are molecules in food that are

Always stick to what works best

Macro tracking is often referred to tracking apps have an open database,

Your total calorie intake will determine

Generally speaking, I found that my body works and feels

• Oats • Lean Meats • Avocado

• Potatoes • Poultry • Olives

• Quinoa • Fish & Seafood • Nuts

• Buckwheat • Egg Whites • Seeds

• Rice • Low Fat Dairy (Cheese, • Nut & Seed Butters

• Fruits Greek Yoghurt, Quark, • Egg Yolks

You hear it everywhere ‘make

How much water you need varies.

You never lose.

Form is key for a number

Lifting is so much more than

It has a huge mental aspect as well. Focusing on this connection is mainly

Movement is controlled by the brain. On the contrary, compound lifts are

Even though it’s a natural process in

What you pay attention

You often hear people say that they

Sweaty supersets, challenging

Transforming your lifestyle doesn’t a separate thing that no one wants

We’re starting every workout with a warm-up.

Start with five to ten minutes of low intensity cardio, then

FRONT-TO-BACK LEG SWINGS LUNGE REACH

SIDE-TO-SIDE LEG SWINGS FORWARD ARM CIRCLES

KNEE HOLDS BACKWARD ARM CIRCLES

WALKOUT PLANK CROSS BODY ARM SLAPS

If needed, you can foam roll to work on trigger points or specific

After your workout it’s time to get

Cardio is important for building your

The total recommended cardio prefer: walking, hiking, cycling, rowing,

LISS cardio is when you do light cardio PHASE 3 (WEEK 5 – WEEK 6)

How to read the workouts and

Try to perform as many reps as possible Perform the exercises indicated by

CARDIO & CORE

Try to perform as many reps as possible

Week One Week Two

Sweaty Circuits: 30 min Sweaty Circuits: 30 min

Lower Body Burn Lower Body Burn

Cardio & Core Cardio & Core

Upper Body Upper Body

Full Body: 45 min Full Body: 45 min

Sweaty Circuit W O R K : 6 0 s (per exercise) R E S T : 6 0 s (per set) SETS: 5

Superset A R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3

A1 Bulgarian Split Squat

Superset B R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3

B2 Kneeling Sissy Squat

Superset C R E P S : 1 2 - 1 5 (per exercise) R E S T : 3 0 - 6 0 s (per set) SETS: 3

Continued on next page 3 7