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The Holy Grail
Body Transformation Program
How to Gain Muscle and Lose Fat at the Same time
By Tom Venuto Version 2.0.1
Copyright 2010, Holy Grail Body Transformation Dot Com A Division of Fitness Renaissance, LLC www.HolyGrailBodyTransformation.com

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IMPORTANT COPYRIGHT AND LEGAL NOTICE!
This e-book is copyrighted material. You do NOT have the right to reprint, resell, auction, or redistribute The Holy Grail Body Transformation System e-book! You may NOT give away, sell, share, or circulate The Holy Grail Body Transformation System ebook or any of its content in any form! All e-books are coded/watermarked and traceable to the original purchaser to prosecute fraud. The copy of The Holy Grail Body Transformation System you have purchased is only for your own personal use. This e-book is fully printable, and you may print one copy for your own personal use. You may also copy the e-book to a CD-ROM, Zip disk, or other storage media for backup for your own personal use. If you have received a copy of The Holy Grail Body Transformation System ebook without purchasing it for the retail price from the official Holy Grail website at www.HolyGrailBodyTransformation.com or from www.BurnTheFatInnerCircle.com then you have an illegal, pirated copy in violation of international copyright law. Visit the official Holy Grail web store to purchase and register your own personal copy www.HolyGrailBodyTransformation.com/order.shtml Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material, and other literary works. Under copyright law, “Literary Work” includes “computer,” “computer program,” “software,” and all related materials sold online, including electronic books (e-books), and Adobe Acrobat PDF files. Copyright infringement, trademark infringement, and theft of intellectual property, including file sharing and re-sale of copyrighted electronic books, are serious crimes. Copyright infringement is a felony, and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. Please help stop Internet crime by reporting illegal activity to: http://www.holygrailbodytransformation.com/contact/contact.php

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elevated blood pressure. or correct any illness.shtml . The user assumes all risk for any injury. registered dietitian. and is not the purpose of this program. elevated blood cholesterol. and/or if you have any orthopedic problems. If you have diabetes. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking.Page iv Official Site: www.com Support Community: www.HolyGrailBodyTransformation. or CCN) for your special nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science. cardiovascular disease. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The Holy Grail Body Transformation Program . loss or damage caused or alleged to be caused. we suggest you consult a health care professional with a clinical nutrition background (MD. Always consult your doctor before making any changes to your diet or nutrition program. The purpose of this program is to help healthy people reach their cosmetic fitness goals (gaining muscle and losing fat) by educating them in proper nutrition and exercise guidelines. The author is not a medical doctor. or clinical nutritionist. metabolic disorder. If you have been sedentary and are unaccustomed to vigorous exercise. heal. the author is a fitness and nutrition consultant. directly or indirectly by using any information described in this course.com/innercircle.HolyGrailBodyTransformation. or medical condition. This nutrition and exercise program will not help cure. chronic hypertension. you should obtain your physician’s clearance before beginning an exercise program. high blood cholesterol. or any other medical condition or metabolic disorder requiring special nutritional considerations. Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. No health claims are made for this program. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. family history of heart disease. and diabetes). RD.HEALTH AND MEDICAL DISCLAIMER This program is for educational and informative purposes only and is not intended as medical or professional advice.

com/innercircle.HolyGrailBodyTransformation.0 food guide Bonus: TNB workout The Holy Grail Body Transformation Program .shtml .com Support Community: www.HolyGrailBodyTransformation.TABLE OF CONTENTS Introduction Part 1: Theory and science Part 2: The nutrition program: periodization and cyclical dieting Part 3: Training guidelines Part 4: Lifestyle factors Part 5: Frequently asked questions Conclusion References Appendix 1: Carb cycling menu plans Appendix 2: How many calorie should I eat Cheat Sheet Appendix 3: Burn the fat 2.Page v Official Site: www.

HolyGrailBodyTransformation.Page 1 Official website: www.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Introduction The Holy Grail Body Transformation Program .com/InnerCircle.HolyGrailBodyTransformation.shtml .com Support Community: www.

or as a continuous process (as in. are not under your control. experience or genetics. It may indeed be virtually impossible to gain muscle and lose fat at the same time. 7 days a week). That might pique your interest and make you wonder what those mysterious conditions are. I haven’t gone crazy.com/InnerCircle. difficult doesn’t mean impossible. I tempered that statement by continuing as follows: “One thing you will rarely see is a large increase in lean body mass and a large decrease in body fat. Fortunately. Gaining a lot of muscle and losing a lot of fat at the same time is also most likely to occur only under certain optimal conditions.Page 2 Official website: www. Let me start off by making one thing very clear: Gaining muscle and losing fat at the “same time” is possible and I’ve said that for years. if you define the same time as “right now” (as in. In fact. For everything there is a season. which make doing both simultaneously a difficult proposition. Confused? Let me clarify this further.” You see. there are some factors that you can influence. this entire Holy Grail body transformation program is largely based on two maxims: Timing is everything. this very moment you are reading this). The Holy Grail Body Transformation Program . notably your genetics and the way your body is biologically hardwired. the nutritional methods necessary for gaining muscle and burning fat are mostly antagonistic to one another.HolyGrailBodyTransformation. Let me quote myself from my book Burn the Fat. it’s best to focus on the things you can change. which was first published in 2002: “It’s common to see a large decrease in body fat with a small increase in lean body mass.The Holy Grail Body Transformation Program Introduction Gain muscle and lose fat at the same time? Have I gone mad? Have I “sold out” and joined the weight loss and muscle building opportunists who make wild claims to sell diet and training courses? Aren’t I the guy who always said it’s impossible to gain muscle and lose fat at the same time? Don’t worry.HolyGrailBodyTransformation. It’s also common to see a large increase in lean body mass with a small decrease in body fat. That temporal distinction is more important than it may appear. If you could duplicate and control them. I haven’t sold out and you won’t hear any claims from me that can’t be backed up with science. gaining muscle and losing fat simultaneously 24 hours a day. Feed the Muscle. couldn’t you put the odds of achieving concurrent muscle gain and fat loss in your favor? Bingo! That’s exactly why I created this program. The somewhat depressing problem is that many of these conditions. Nevertheless. regardless of your age.” However. so rather than fret about your genetic lot.shtml .com Support Community: www.

That’s why there’s a real need for a science-based guide on the subject to put muscle gain and fat loss claims into their proper perspective. Ben started at 153 pounds and finished the 98-day challenge at 154. drug-free muscle gains with fat loss have become a more frequent occurrence among highly dedicated. and self-reported body composition results are subject to a large margin of error. that wouldn’t seem so impressive – it might appear as The Holy Grail Body Transformation Program . and start all over again with a new product. I do pledge that all case studies and testimonials are real and verifiable. It represents a best case scenario – the ultimate prize. then why bother writing about how to gain muscle and lose fat at the same time? There are three reasons. “oops. If you only focused on scale weight. After nearly a decade of seeing the results produced by the diligent application of certain nutrition.HolyGrailBodyTransformation. That’s also why I make no specific claims about the results you’ll get. One of the most impressive transformations we’ve seen so far came from 44-year old Ben Brown. This has created totally unrealistic expectations in many trainees. They say.HolyGrailBodyTransformation. or as I call it. Interest in pursuing this Grail will never wane. I’ve seen the results with my own eyes too many times to deny that it’s possible to gain muscle and lose fat during a training/nutrition cycle. The second reason I’m writing this is because gaining muscle while losing fat is the most desirable goal for all bodybuilders and physique athletes and for many people interested in body composition improvements. Any case studies I mention are anecdotal and are no indication that you’ll get the same results. Therefore. I thought it worth writing a short manual on the subject to satisfy the insatiable thirst for knowledge on how to achieve this most highly coveted goal. pay a fine.shtml . while they have not changed fundamentally. fat-burning programs and supplements are based on best case scenario results or even fabrications. cyclical dieting and lifestyle strategies. the Holy Grail of body transformation. fitness and weight loss product advertisements and they’re not going anywhere anytime soon. The first is because wild claims of muscle gain with fat loss are running rampant in bodybuilding. hard-working trainees.Page 3 Official website: www. Unrealistic goals lead to eventual frustration. Although the results may not be typical. training and lifestyle techniques. Because many of the claims for muscle building. I still believe this today. Even with the Federal Trade Commission clamping down recently. I will cite the scientific sources for any numbers when sources are available.com/InnerCircle. Third. sorry”. my own beliefs on the subject. by highly motivated individuals. have expanded somewhat. it pays to be skeptical of advertising claims. With advances made in the last decade in our understanding of nutrient timing. however difficult it may be. A competitor in our Summer body transformation contest.8 pounds.The Holy Grail Body Transformation Program Why I created this program Because of these challenges and because muscle gain and fat loss are antagonistic goals. some well-heeled companies are making illegal claims anyway and waiting for the slap on the wrist. But if that’s true. I’ve seen enough proof. I’ve always suggested that your best bet is to focus single-mindedly on one goal at a time – either gaining muscle or burning fat.com Support Community: www.

The photos of these and many more success stories can be seen on the Holy Grail Website at http://www. In only 7 weeks. For example.1 pounds of total body weight.HolyGrailBodyTransformation.com/InnerCircle. cutting 16. body composition transformation happens “Accidentally. 8.The Holy Grail Body Transformation Program only 1. She said. it’s common for those following the Holy Grail techniques to lose large amounts of body fat with modest but significant gains of muscle. But body composition testing (and Ben’s before and after photos) told a different story: his starting body fat was 19. Josh gained 7 pounds of lean body mass and lost 8 pounds of body fat while his body weight only dropped by a pound. I can’t say.2 pound loss in body fat and a 15 pound gain in lean body mass.8 pounds of muscle gain. Ryan said that he already understood nutrition but “The Holy Grail has revamped my thinking. while adding 4 pounds of muscle.3% and his ending body fat percentage was 10. as Ben intentionally set out to use Holy Grail techniques to gain muscle and lose fat at the same time and he succeeded in spades. Thirty-four year old Erica Perna Dropped 15 pounds of body weight while gaining 6 pounds of lean body mass.8% body fat loss in 14 weeks is exceptional by itself. “The best part of all” she said. Josh’s goal was to lose body fat.” He exceeded his goal.com/testimonials. That depends on many different factors. But it’s true!” Ryan Wilson also competed in our summer body transformation challenge.shtml . but after crunching the numbers. Unbelievable? Yes. The catch is. “The most important thing that I learned is what should be done to reduce body fat AND gain muscles. 42-year old Jay Lemon lost 32.” These are the types of results that I can confidently say are attainable for most people using the techniques you’ll learn inside this e-book. The good news is. as you’ll discover shortly.HolyGrailBodyTransformation. in our most recent summer body transformation challenge.Page 4 Official website: www.5%. this was after she had already achieved a previous 100 pound weight loss. Remarkably. but it’s certainly encouraging.6 inches. the fact that many other people have achieved the Holy Grail of fitness goals should be encouraging. He lost 28.com Support Community: www. you can see that this translates to a 13.2 pounds in 98 days – all of it fat – while gaining 3. “was that I have even added visible muscle to my frame in the process.2 pounds of very visible muscle in the process.4 pounds of lean body mass in 98 days (14 weeks). are quite remarkable and not necessarily typical.” Josh Ketter.shtml The Holy Grail Body Transformation Program . These results too. This result is not typical. Her waist shrunk by 6. the men’s winner of our 1st annual Holiday (winter) body transformation contest is a perfect example. He wasn’t trying to gain muscle – his results just turned out that way. In other cases.” 36-year-old mom of three Anna Goldenberg made an impressive 98-day transformation as well.HolyGrailBodyTransformation. Whether you’ll achieve more remarkable gains of muscle while you simultaneously burn fat. He intentionally set out to “lose 25 pounds of fat and gain as much muscle as possible in the process. But certainly. Large gains in muscle with large (or equal) losses in fat are usually the exception.4 pounds of fat while gaining 5.

The Holy Grail Body Transformation Program

What can we learn from the success of other people? For starters, you can get inspired and motivated. On a more practical level, by studying both the deliberate and the accidental successes, tracing the effects back to their causes, I’ve discovered some commonalities in methods among every person who has achieved the Holy Grail. This has allowed me to fine tune this body transformation process to the point where it is today. Here’s the best part: The Holy Grail system has always been based on solid science. Now it is also thoroughly real-world tested. This e-book is divided into five parts, plus the appendices and a special bonus section. Part one discusses the theory and science. This section should not be skipped. It’s very important to understand the physiological process by which you gain muscle and lose fat because the nutrition program design is based entirely on manipulating these mechanisms. Part two gives you the specific techniques to make this happen – an eating program based on nutrient timing and nutritional periodization. This cyclical nutrition plan is the core of the Holy Grail transformation system. Part three covers general weight training and cardio training guidelines. (A complete training program is included in the bonus section at the back of the e-book). Part four discusses the lifestyle factors, focusing on the “big two” which could sabotage an otherwise near-perfect nutrition and training plan. Part five contains the newest addition to the program – questions and answers. This new section was made possible by the first wave of Holy Grail body transformation students who sent me hundreds of emails as they pursued their quest for the Grail. By compiling all of the most frequently asked questions, this has created an immensely helpful new chapter to this 2nd edition of the program. In the remainder of the e-book, you’ll find the appendices which include sample meal plans, calorie calculators and the Burn the Fat 2.0 food data base. You’ll also find the important bonus section with my complete “T.N.B.” workout program. I’ve also included some selected references from the peer-reviewed journals for readers who are scientifically-inclined. Should you decide to pursue the Holy Grail, you are about to embark on a challenging journey. The beauty of a traveling on a difficult path is that when the destination is reached and the goal is captured, the achievement is all the more rewarding.

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The Holy Grail Body Transformation Program

The Holy Grail Body Transformation Program: Part One – Theory and Science

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The Holy Grail Body Transformation Program

Gaining muscle and losing fat – the debate Some bodybuilding experts call it "body recomposition.” Dan Duchaine was probably the first, while Lyle McDonald deserves much credit for popularizing and keeping this neat little phrase alive. In his 1996 book, Duchaine wrote: “The dirty little aspect of weight loss that diets have to address is muscle loss. Whenever you reduce calories to lose body fat, you also sacrifice muscle. Sometimes it’s a significant amount; other times it can be measured in mere ounces or grams. However, the status of your lean body mass directly affects both your metabolism and your ultimate shape. Replace, maintain and increase muscle – recomposition – accomplishes all three.” Academic types call it concurrent hypertrophy and fat loss (hypertrophy means muscle growth and concurrent means “at the same time”). Whatever you call it – I use both phrases - gaining muscle and losing fat at the same time is clearly the "holy grail" of body transformation goals. However, there's been ongoing debate over whether this goal is even possible and if so, whether it's a wise goal to pursue, or if a focused one-goal approach (aka building or cutting) is more efficient. The experts are divided: Some advise that it's impossible to gain muscle and lose fat at the same time. Others claim that it's not only possible, but on their programs, larger muscles and a ripped physique are both guaranteed. A third group says, you can do it, but it takes a very systematic approach, it’s most likely to happen under specific conditions, and there may be a compromise. You can count me in the third group. But who should you believe? And why is there any confusion at all? Can’t this debate be settled easily with science? Well, even after looking at the science, it’s still a difficult question to answer. How the body partitions energy and nutrients is so complicated, it can make your brain hurt if you start digging into the research. Can you gain muscle and lose fat at the same time? Like so many areas that involve the almost inconceivable complexity of the human body, the real answer is, "it depends." There are so many “x factors” that affect whether muscle is gained or lost and whether fat is burned or stored, it’s not a simple cut and dried issue. The good news is, if you understand just a few of the key scientific principles that govern concurrent muscle gain and fat loss, and if you pay attention to real world results, these complex physiological processes can be codified into a very simple and practical nutrition, training and lifestyle plan. That’s what this short course on gaining muscle and burning fat is about. The core of the Holy Grail body transformation program is a cyclical nutrition plan and that’s where our primary focus will go.

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if your definition of "the same time" is 7 weeks or The Holy Grail Body Transformation Program . Occasionally. don't bother looking up the study.Page 8 Official website: www. I'm not sure how anyone can still dispute that over an extended period of time . These types of results are not just anecdotal.shtml . What was significant in these unusual cases of exceptional body recomposition was the fact that the men were beginners to training. At the end of the study. results on the order of 15-20 pounds of fat loss with a concurrent 6-10 pound muscle gain in 12-14 weeks have been documented. In our recent 49-day (approx 7 weeks) Burn the Fat body transformation challenge. researchers from the United States Sports Academy studied a group of overweight sedentary men who followed a program of endurance and weight training exercise for 14 weeks. It might even make you wonder what kind of training program these guys were on so you could copy their routines.it's possible to see an increase in muscle and a decrease in body fat. the subjects had gained an average of 9. On muscle gaining programs. 8-12 reps per set. Body composition and weight were self reported. So much for needing one of those super-high tech training programs you see advertised on the web. two of our male contestants and (surprisingly) one of our female contestants each dropped 7-8 pounds of fat and gained approximately 7 pounds of muscle with little change in body weight.The Holy Grail Body Transformation Program What science and the real world say Personal reports and my own measurements on clients with 15-20 pounds of fat loss. Medicine and Science in Sports and Exercise. The weight training consisted of 8 exercises. In one study published in the scientific journal.HolyGrailBodyTransformation. An advanced bodybuilder would be thrilled to gain 9. with a 2-5 pound gain of lean muscle over 12 weeks are not uncommon. It has been done. That is remarkable progress. They did 3 days a week of steady state cardio . Well. It’s also noteworthy that they were overweight. A good resistance training program is a MUST to optimize your chances of gaining muscle and losing fat.HolyGrailBodyTransformation. Most of the controversy and confusion revolves around your definition of "the same time.weeks or months . but the before and after photographs were congruent with these results.30 minutes of cycling and 30 minutes of walking at 60-70% of heart rate reserve.com/InnerCircle. were these results really examples of gaining muscle and losing fat at the "same time?" Well. either. 4 sets per exercise. let alone in 14 weeks with a concurrent 16 pound fat loss.3 pounds of fat.com Support Community: www. More on those “x factors” in a moment. and that is also not unusual. but the type of resistance training program is not the most significant factor. you might see an 8-12 pound muscle gain and a 2-3 pound loss of body fat. The workout program was nothing unusual. although this is the exception." The real question is. yes.5 pounds of muscle with no drop in body fat in a year. It can be done. Defining "the same time" With this kind of scientific and strong anecdotal evidence.5 pounds of muscle and lost 16.

lipolysis and lipogenesis. lifestyle strategies and the ideal hormonal environment. Having ruled out muscle gain and fat loss at the same time literally. to be in perfect energy balance all the time is somewhat of a misnomer. so even if your caloric intake remains the same. If body composition stays the same. Even though many people maintain approximately the same body weight and body composition for years. is easier for some people than for others.Page 9 Official website: www.shtml . fat-storing endomorph.com/InnerCircle. your state of energy balance still fluctuates. Your goal on a cut is to keep the loss of lean tissue in the form of skeletal muscle to a minimum. The problem is. 7 days a week for 14 weeks straight (which would be the "same time" literally speaking). when we say “same time” we will be referring to a multi-week or multi month period. optimal macro and micro-nutrition. Your body is in a constant state of flux: protein synthesis and protein breakdown. Keep in mind that on training days. much of the equation is genetically governed. will be familiar with the concept of body types (somatotypes). This is the key distinction of the Holy Grail Body Transformation program: What really happens is you alternate between periods of caloric surplus (anabolism) and periods of caloric deficit (catabolism). you have a higher calorie expenditure than on rest days. complete recovery from training. usually both body fat and lean tissue go up together. you do not gain muscle and lose fat 24 hours a day.com Support Community: www. While lifestyle and nutrition strategies can facilitate lean gains and fat losses. Feed the Muscle. Even when you define the same time as an extended period of weeks or months. the perpetual see-saw of anabolism and catabolism has balanced each other out over time. The net result of the sum of these processes over time dictates the change in your body composition. body fat and lean tissue compartments both go down together.The Holy Grail Body Transformation Program 14 weeks. Our goal is to purposely manage this flux between surplus and deficit so that fat loss and muscle gain over an extended time period are the end results. respectively.HolyGrailBodyTransformation. Your goal on a muscle gaining program is to keep the accumulation of fat tissue to a minimum as you gain lean body weight. On a muscle building program. for the rest of this ebook. so to think that you can always be 100% in control of the partitioning of fat and muscle is overly optimistic. Most people who follow bodybuilding and anyone who has read my book Burn the fat.HolyGrailBodyTransformation. But in such scenarios. Usually when you lose weight. This zig zagging of anabolism and catabolism happens to some degree whether you do it intentionally or not. gaining muscle and losing fat at the same time is very difficult. if you are training. The Holy Grail Body Transformation Program . the skinny and naturally lean ectomorph and the round. Our tools of the trade are strength training. You have the genetically-gifted muscular mesomorph. keeping muscle loss and fat gains to a minimum on cutting or building programs. as they are incompatible goals for your body to pursue. cardio training.

They have many inherited advantages. a small handful of people achieve it. hormone levels. They're a long way from their genetic potential so they have more room for improvement. Sometimes it seems like our bodies don’t want to be lean or muscular. However.Page 10 Official website: www. Genetics/Somatotype. and in the same direction. Several conditions allow some people to make larger muscle gains and fat losses at the same time: 1. most importantly." Translation: The body’s most natural tendency is to lose some lean body mass when you lose weight and to gain some fat mass when you gain weight.com/InnerCircle. one is forced to the conclusion that the lean and fat components of the body are in a sense companions. The longer you've been training (the higher the “training age”). It’s easier to regain atrophied muscle than to build new muscle from scratch. advantages in muscle fiber type and number. Muscle memory. We’ve seen the results in the real world and in the research. Concurrent muscle gain with fat loss is often simply the regaining of muscle that had been previously developed and lost after a layoff. it’s remarkable and wonderful from a survival of the species perspective. As a general rule.com Support Community: www. a physician and renowned obesity researcher.HolyGrailBodyTransformation. Muscle Memory. Beginners. but it also depends a lot on the "ideal conditions" I mentioned earlier.The Holy Grail Body Transformation Program The late Gilbert Forbes. Genetic superiors (mesomorph body types) are more likely to lose fat and gain muscle at the same time. there are exceptions to almost every rule. Beginner's bodies are more responsive because they've never done weight training before. He was arguably the pre-eminent expert on the subject. performed hundreds of studies on energy partitioning and body composition during growth. the harder it is to gain additional muscle. Perhaps that’s why people call it the Holy Grail – because it is so elusive. as this regain is called. you are unlikely to gain muscle and lose fat concurrently in very large amounts. as in the case studies I mentioned earlier. not just fat. How do they do it? That’s what this program is all about. To gain muscle and lose fat together is to battle your biology. Forbes helped us answer the question with this statement from one of his research papers (underline my emphasis): "For the most part. but depressing from a looking good naked point of view.shtml . Energy balance provokes a change in many body components. is not a bodybuilding urban legend – it’s a real phenomenon with a scientific basis. as well as nutrient partitioning (including something called the "P- The Holy Grail Body Transformation Program . 2. a change in one usually being accompanied by a change in the other. starvation and refeeding since he began in the field in the 1950's. let alone both at the same time. Nevertheless.HolyGrailBodyTransformation. Concurrent muscle gain and fat loss: the exceptions (X factors) When you look at how our bodies are genetically programmed. 3.

steroids and other physique-enhancing drugs are the “mysterious” explanation.shtml . but among the recreational exercisers and average The Holy Grail Body Transformation Program .” I know some 40 and 50-something men who take growth hormone and testosterone. I started training with weights when I was 14. Not surprisingly. Boeving’s shockingly honest confession speaks volumes on point #4 above. Stronger Faster. Looking at these four X factors. of course. More often than you’d imagine. producer Chris Bell interviews fitness model and former supplement spokesperson (“former” because he was fired after the interview). or simply don’t tell anyone. these exceptions are the ones that often end up in the before and after pictures for supplement ads. Christian Boeving during a beachside photo shoot. Some supplements can be useful. I started taking steroids when I was 16. I doubt however. Christian Boeving takes Hydroxycut. So I go and take Hydroxycut or I take some supplement because I think I’m going to look like you but what I don’t know is that you were taking steroids. 4. they should be smarter than that. wow man. Excellent training and nutrition programs help. most users don’t want you to know they’re “on the juice.com Support Community: www. but they don’t help enough to account for unusual gains either. not just among competitive bodybuilders and fitness models. it’s quite enlightening. and yet some of them claim to be natural. Do you have any problem with that? Christian: If someone looks at an ad which says. ‘that’s exactly what I want to do. but training and nutrition alone can't explain the extraordinary results some people experience. which I did and I do. the way it reveals the extent (and nonchalance) of drug use in the bodybuilding and fitness industry. Chris Bell: So you’re advertising a supplement. I want to look like that guy. you can explain most cases of exceptional body recomposition.Page 11 Official website: www. Christian Boeving: I saw Conan the Barbarian (the movie) and at that moment I said. If you haven’t watched the documentary Bigger. and a guy like me goes and looks in the magazine and I see Christian Boeving and I’m like.’ So I started to study Arnold and his achievements. Don’t underestimate how widespread drug use really is.HolyGrailBodyTransformation. if not shocking. The drugs were legally and legitimately prescribed by a doctor for hormone replacement and “anti-aging” purposes.The Holy Grail Body Transformation Program ratio" which is the amount of protein deposited into tissues relative to the amount ingested). then so be it. as well as the amount of muscle gained and fat lost. If they choose to believe that’s the only thing I’m taking. whether they are not enjoying the “side effects” of better body composition. And remember. Drugs.HolyGrailBodyTransformation. Anabolic drugs or fat burning drugs can increase the probability of losing fat and gaining muscle at the same time. In one scene.com/InnerCircle. that doesn’t necessarily mean that I don’t take something else.

The Holy Grail Body Transformation Program

Joes you see in the gym. You can build a fantastic body drug-free, but it’s important to know the truth about what goes on in the bodybuilding industry, so that the drugfree trainee can set realistic expectations. Training age is also a huge influence on your rate of muscle growth. The longer you've been training, the slower your muscle gains occur. The closer you get to your genetic ceiling, the smaller the remaining room for improvement and the slower your gains become. Even if the nutrition and training aren’t perfect, most people make the best progress of their lives (particularly muscle gains) when they’re just starting out – the infamous “newbie gains.” If you're a beginner trying to gain muscle and you’re not getting results, it's likely that you’re doing something very wrong with your nutrition, training and lifestyle (that should be encouraging, not discouraging, by the way). Concurrent muscle gain and fat loss: more variables (the X2 factors!) Just to give you even more understanding of how NOT cut and dried this muscle gain and fat loss process really is and how much "it depends" on multiple factors, there are even more X factors to consider. How easily you lose fat or gain muscle is influenced heavily by your current body composition (lean or fat) and dieting status (dieted down or not dieted down). I call these the “X2 factors” and they’ve been compiled based on the published research of Dulloo, Forbes and Hall. The Five X2 factors 1. Overweight people are less likely to lose muscle while in a calorie deficit 2. Overweight people are more likely to gain fat while in a calorie surplus 3. Lean people are more likely to lose muscle while in a calorie deficit 4. Lean people are more likely to gain muscle while in a calorie surplus 5. Lean people who starved or crash dieted are more likely to gain fat when initially going into a calorie surplus (fat rebound/overshooting) Keep in mind especially #3 on that list: the leaner you are, the more difficult it is lose fat without losing lean tissue (let alone gaining any). For physique athletes like bodybuilders or figure competitors, when heading into the home stretch of the contest preparation period, holding on to lean muscle becomes a major concern and high priority, especially if they’re drug-free. The message is, forget about gaining much muscle when you’re extremely lean and trying to get even leaner or during the final stages of contest prep. You will look more muscular due to increasing muscle definition and separation, but it won’t be from an increase in body mass (unless you’re some kind of genetic mutant – such freaks of nature are known to exist).

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The Holy Grail Body Transformation Program

Why you don't gain muscle and lose fat at the same moment in time, literally speaking By now, the picture should be getting clearer: gaining muscle and losing fat concurrently is best explained as a process of moving in and out of within-day and within-week deficits and surpluses; bouncing back and forth between anabolic and catabolic states. But one question still remains: why don't you gain muscle and lose fat at the exact moment in time? Some experts argue that you can be in a continuous caloric deficit for an extended period, and use some of the energy from fat stores to build muscle. Theoretically, it seems possible, especially in overweight individuals, because there’s an energy cost for building muscle, and you have plenty of energy stored when you’re overweight. You can even find a rare study if you want some evidence that muscle gain in a severe calorie deficit is possible. A 1993 study that was published in the American Journal of Clinical Nutrition concluded that weight training can produce muscle hypertrophy on an 800-calorie per day diet concurrent with large-scale (33 pound) weight loss! At first, this seems to contradict the idea that concurrent muscle gain and fat loss is difficult. It also seems to upturn the entire premise of very low calorie diets being harmful and nutritionally inadequate. But when you read the full text of the paper, you see that the subjects were obese and probably beginners. There you have it again. It’s almost a given that one or more of the X1 and X2 factors are present in every unusual case of concurrent muscle gain and fat loss and you can’t extrapolate these results to the rest of the population. It’s also worth noting that in this study, the muscle hypertrophy was seen specifically in the thigh muscles. Overall fat-free mass actually decreased! Most people who quote this study don’t mention that. It’s an interesting finding, nonetheless, demonstrating that you could lose muscle overall but gain it locally in certain body parts that are resistance trained. The theoretical possibility and rare research study notwithstanding, it’s just not likely that you’ll use energy from fat to build muscle when you think about your body's survival mechanisms. And remember the X2 factors - the leaner you get, and the longer you’ve been dieting, the less likely it becomes. When you're in a caloric deficit, especially an aggressive deficit for a prolonged period, your body is far less likely to expend energy to build muscle tissue, even when conditions seem otherwise optimal. When food intake is running short and body fat reserves are getting low, the body's survival instinct is to do everything possible to conserve energy. Why would your body take energy from the sparse and shrinking supply of incoming food or limited body fat reserves (energy needed to prolong survival during a food shortage), and use it to build tissue (muscle) that is only going to cost more energy to support? It makes no evolutionary sense.

The Holy Grail Body Transformation Program - Page 13 Official website: www.HolyGrailBodyTransformation.com Support Community: www.HolyGrailBodyTransformation.com/InnerCircle.shtml

The Holy Grail Body Transformation Program

In an energy shortage, stored energy must be used to fuel activity and basal metabolic needs as the top priorities. The more aggressive the deficit and the leaner your body is, the less likely it is that any of this precious energy will be diverted to help fuel the muscle building process. If muscle growth does take place when energy is in short supply, it is surely not taking place at an optimal rate. There must be a compromise. Gaining muscle at the maximum possible rate requires a caloric surplus. Losing fat at the maximum rate requires a caloric deficit. You cannot be in a calorie surplus and a calorie deficit at the same moment. Therefore, there are large differences in the nutritional strategies necessary to gain muscle and lose fat with optimum efficiency. If your goal is fat loss, the recommended deficit will fall somewhere between 15% and 30% below your maintenance level. If you're a large, active male, your maintenance level might be around 3000 calories per day, so a calorie target for fat loss would be probably fall somewhere between 2100 and 2500 calories per day. If a typical male wanted to gain lean body mass at the fastest possible rate, he would probably aim for about 3300 to 3600 calories per day. That's a 1000-calorie difference between an optimal caloric intake for fat loss and an optimal caloric intake for muscle gain! The two programs are at opposite ends of the spectrum. Hormones and energy partitioning Explaining fat loss and muscle gain by only discussing the calorie balance model would be overly simplistic. A deficit doesn’t guarantee 100% fat loss. You can be in a deficit and lose muscle, not just fat. A calorie surplus doesn’t guarantee 100% muscle gain – as we all know too well, you can be in a surplus and gain fat, not just muscle. The key is to partition as much of that surplus into lean tissue and have as much of the energy deficit withdrawn from fat tissue as humanly possible. Anabolic and catabolic hormones are primary players in the partitioning of energy and nutrients. Simplified, energy partitioning means: (1) When you are in a caloric deficit and you withdraw energy from the body, where does the energy come from? Fat, glycogen, muscle tissue or other body proteins? (2) When you have a caloric surplus, and you deposit energy in the body, where do you store the excess energy? Fat, glycogen, muscle tissue or other body proteins? Hormones are like traffic cops, directing energy and nutrients down one road into cells or down another road out of cells, and these endocrine factors are influenced by weight training as well as lifestyle, including sleep, stress, diet composition, state of health and other factors. The same concept applies to hormones and energy partitioning as with energy balance: you have anabolic hormones, which are responsible for the depositing of energy into tissues or the building of tissues, and you have catabolic hormones that

The Holy Grail Body Transformation Program - Page 14 Official website: www.HolyGrailBodyTransformation.com Support Community: www.HolyGrailBodyTransformation.com/InnerCircle.shtml

However. by using the Holy Grail techniques. You may have started reading this ebook thinking that there are three possible body composition transformation goals (and hoping. A new perspective on body transformation goals It may seem like I’ve just spent pages and pages discouraging you from trying to gain muscle and lose fat at the same time. you probably won’t see any huge muscle gains during your fat loss program. In other words. Alternately. However. I recommend choosing one primary goal – building muscle or burning fat. This was necessary to lead you into looking at body transformation from a new perspective. during that program which has one main focus. That’s a welcome departure from the traditional “bulking” approach where you gain a lot of fat along with the muscle. In one sense.shtml . Because these hormones are antagonistic to one another. if it’s appropriate to your situation. glucagon is antagonistic to insulin.com Support Community: www. set a primary goal of gaining lean body mass with a secondary goal of losing a little bit of fat at the same time. you are far more likely to be releasing predominantly catabolic hormones. but we’re assuming that you’re reading this because you want to make some kind of change or improvement in your results. Furthermore. Cortisol is antagonistic to growth hormone and testosterone (the testosterone to cortisol ratio is often used as a measure of the anabolic status of your body. while in an aggressive caloric deficit and a dieted-down state.HolyGrailBodyTransformation.HolyGrailBodyTransformation. but few people just want to stand still and make no body improvements at all.Page 15 Official website: www. Unless certain x-factors are present. your body is simply not set up to gain muscle in a deficit or to put on muscle and lose fat at the same moment in time. Rather than view body transformation as three possible goals. you could choose to pursue a secondary goal as well. For example. So while muscle gain and fat loss are clearly not dictated by calories alone. that’s true. set a primary goal of fat loss and think of gaining a small amount of muscle as a secondary goal. The Holy Grail Body Transformation Program . I suggest changing the goal posts. so building processes and breakdown processes are not occurring simultaneously.The Holy Grail Body Transformation Program are responsible for the mobilization of energy from tissues or the breakdown of tissues. Many people are satisfied with their present body weight. losing a lot of fat and gaining a little muscle at the same time is entirely possible! That is also a welcome departure from the muscle loss problem so many people experience while losing fat. you don't release them at the same time.com/InnerCircle. no doubt for #3): 1) fat loss (cutting) 2) muscle gain (building) 3) gaining muscle and losing fat at the same time Maintenance of your current body composition is another possibility.

concurrent muscle gain secondary goal Muscle gain first priority. Feed The Muscle. it is best to single-mindedly focus on one goal – fat loss – and maximize the fat loss without introducing any compromise or delay.HolyGrailBodyTransformation. The Holy Grail Body Transformation Program . then you can shift gears and start working on ganing lean muscle.HolyGrailBodyTransformation. I recommend referring to my complete fat loss program Burn The Fat. I will explain the nutritional techniques that will increase your chances of achieving these new “Holy Grail” body transformation goals #3 and #4. 3) If your body fat level is at least in the average (satisfactory) category or better. choose focused muscle gain. choose focused fat loss. concurrent fat loss secondary goal Essentially. If focused fat loss is the right goal for you.The Holy Grail Body Transformation Program These new body transformation goals could be categorized this way: 1) 2) 3) 4) Focused fat loss (traditional cutting/maximum fat loss) Focused muscle gain (traditional building/maximum muscle gain) Fat loss first priority. based on your top priority at the moment.com/InnerCircle.shtml . we have gone from two possible goals to four possible goals. Once you’ve got your body fat level down into the fair to good category. 2) If you are skinny or underweight (ectomorph body type). Body fat rating scale Competition shape (ripped) Very lean (excellent) Lean (good) Satisfactory (fair) Improvement needed (poor) Major improvement needed (very poor) Male 3-6% < 9% 10-14% 15-19% 20-25% 26-30%+ Female 9-12% <15% 16-20% 21-25% 26-30% 31-40%+ When you have high body fat (approximately 20% or higher for men.Page 16 Official website: www. You can use the body fat rating scale below to help you decide if you’re lean enough to pursue a “Holy Grail” body recomposition program or whether you should focus on fat loss first. Consider muscle gain or recomposition goals later. 25% or higher for women). take your pick out of the 4 goals listed above. In part two.com Support Community: www. and we’ve developed a new system for achieving goals #3 and #4 – the recomposition goals. Selecting a goal is easy: 1) If you are significantly overweight.

HolyGrailBodyTransformation.HolyGrailBodyTransformation.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Part Two – Nutritional Periodization and Cyclical Dieting The Holy Grail Body Transformation Program .shtml .com/InnerCircle.com Support Community: www.Page 17 Official website: www.

nutritionists and fitness professionals have only looked at energy balance in terms of 24 hour periods.Page 18 Official website: www. Some of those factors are under your control. But it's entirely possible that you were not in a deficit for the entire 24 hours.com/InnerCircle. You learned all the reasons why concurrent muscle growth and fat loss is a challenge and you heard about the "X factors" which create ideal conditions for burning off fat and gaining muscle simultaneously. by including serious weight training. you learned about the theory and science behind gaining muscle and losing fat at the same time. while the rest of your meals were smaller? Considering calorie utilization hour-by-hour rather than day-by-day is known as within-day energy balance. Some nutritionists. fine-tuning your nutrient timing. Dan Benardot.com Support Community: www. Now I'd like to show you how you can manipulate both energy balance and energy partitioning in your favor. but had a few hours when you were in a surplus and a highly anabolic state. At midnight on any given day. This is where concurrent muscle gain and fat loss start to seem possible.shtml . you understand that if all the other conditions are in place (weight training. With this perspective. at least over a period of weeks and months. Calculating your calorie requirements in 24-hour time units is still the ideal method for convenience and practicality reasons. such as Dr. your perspective on gaining muscle and losing fat changes. optimal hormonal environment. and compare that to the calories expended. it’s immensely useful to understand this concept on an intellectual level. You also learned the difference between energy balance and energy partitioning and why there’s more to this than calories in versus calories out. many of them are not.HolyGrailBodyTransformation. So does your perspective on how and when to provide fuel to your body. you had a deficit for the day. you could add up the calories consumed in the previous 24 hours. it's possible The Holy Grail Body Transformation Program . You might have been in a deficit for most of the day. have developed algorithms and software that can actually track within-day energy balance. When you think of energy balance and nutrient partitioning being perpetual processes rather than a once-a-day accounting process. what if you loaded a large portion of your daily calories before and after your workout.The Holy Grail Body Transformation Program From theory to practice In part one. For example. With this new point of view. If you expended more than you consumed.HolyGrailBodyTransformation. judiciously using cardio. etc). recovery. Although within-day energy balance is difficult to measure and track on a practical level (and is not necessary for our purposes). you realize that you can move into and out of surpluses and deficits throughout the day and hormone levels fluctuate throughout the day. Nutritional periodization and within-day energy balance Traditionally. and cycling your calorie and macronutrient (especially carbohydrate) levels. sleep.

it would be in ounces or grams. by alternating cutting programs with building programs. Within week (daily) changes in energy and macronutrient intake are mesocycles. the net effect would be a small but significant decrease in fat and increase in muscle. Nutritional Periodization Multi-month primary goal Within-week carb/calorie cycling Within-day nutrient timing Macrocycle Mesocycle Microcycle When you consider how common it is to have an off-season and an in-season. typically lasting 12-16 weeks to as long as 6-12 months (some bodybuilders even skip competing for an entire year to focus on gaining size before they hit the stage again). but traditionally. these longer phases or seasons. etc) are microcycles. fully-measurable fat loss with muscle gain. When they’re satisfied with the muscle they’ve gained. to focus on post-workout nutrition. Over a few months.Page 19 Official website: www. If it could be measured. daily nutrient timing.The Holy Grail Body Transformation Program to gain muscle during a within-day surplus and then lose fat during the rest of the day while in a deficit. The cutting phases usually last 8 to 16 weeks.HolyGrailBodyTransformation. In nutritional periodization lingo.HolyGrailBodyTransformation. Multi-month fat loss or muscle gain phases are macrocycles – the traditional way.com/InnerCircle. the change in body composition would not be noticeable. The Holy Grail Body Transformation Program . they shift into cutting seasons to get leaner or prepare for competition. In essence. But you can also manipulate your nutrition on a meso and micro level. Within day (hourly) changes (post workout nutrition. but the duration depends on how lean the bodybuilder is at the beginning of the cut phase. Within-year (monthly) energy balance: the macrocycles Bodybuilders have traditionally had bulking seasons for gaining muscle. we are making a case for the periodization of nutrition. you can see that many savvy bodybuilders and fitness enthusiasts have already been using nutritional periodization and didn’t even know it! (which explains some of those “accidental successes” with body-recomposition).shtml . Nutritional periodization is something that most bodybuilders already do. this has only been done on the “macro” level.com Support Community: www. it would appear as full-blown. usually multiple months in duration. are called macrocycles. By the day. and even to use calorie and carb cycling techniques. But over a week. the way athletes periodize their training programs.

shtml .The Holy Grail Body Transformation Program Using long (multi-month) building (surplus) and cutting (deficit) phases is the classic approach.HolyGrailBodyTransformation. prevent plateaus and keep fat loss coming. on a fat loss program. which has led many bodybuilders to wonder if they could slowly add muscle without adding any fat or even drop a little of fat while gaining muscle (goal #4). increase metabolism-regulating hormones such as leptin. For example. these within-week changes in nutrition are the mesocycles.Page 20 Official website: www. Within-week carb/calorie cycling: the mesocycles Getting lean presents its own set of problems. rather than staying in a calorie deficit all the time. Once again. there are some potential downsides to the traditional bulking approach to gain muscle. refeeding for one full day can restore muscle glycogen. That leads us to cyclical dieting in shorter blocks of time – mesocycles and microcycles. One solution is a cyclical (zig zag) approach to fat loss nutrition instead of a traditional linear approach (straight line low calories all the time). Then during the cutting phase.com Support Community: www. This 3:1 method is an approach I’ve been teaching for years. you raise calories and then drop them back down at regular intervals. Prolonged periods of cutting and caloric deficit make it difficult to hang on to lean muscle. you have to strip off all the newly accumulated fat. not to mention it's no fun to be hungry all the time. While not designed as a muscle-building method per se. Refer to my ebook. Clearly. Feed the Muscle for a complete A to Z fat loss program. followed by one day at maintenance. overweight people are less likely to lose muscle in a calorie deficit than lean people and can handle a linear caloric deficit safely for a longer period of time. In general. The Holy Grail Body Transformation Program . anyone with high body fat levels should set a goal to get the fat off as their first priority. tip your body out of catabolism and provide psychological relief from prolonged calorie deprivation.com/InnerCircle. and hopefully. this technique helps you stick with your diet better. Long building cycles with a consistent surplus are the fastest and most efficient way to gain muscle. preferably with some strategic timing involved. This approach does assume that you’re already lean or carrying only moderate amounts of excess fat. Burn the Fat. The problem is that anyone other than a genetically favored (to be lean) ectomorph or pure mesomorph may gain an unacceptable amount of fat along with the muscle. most of the muscle they gained during the bulking phase is still there. you would take three days in a caloric deficit.HolyGrailBodyTransformation. As such. If you recall the X2 factors. If your primary goal is fat loss.

but one of the most time-tested is the 3:1 method.shtml .HolyGrailBodyTransformation.The Holy Grail Body Transformation Program As you get leaner. with one small new tweak: a high calorie day that exceeds maintenance needs and goes into a surplus. you can now see that it can be used in both directions. If we wanted to increase our chances of gaining lean body mass during a fat loss phase. In a focused fat loss program. This is the core nutrition technique of the “Holy Grail” program when your primary goal is fat loss and you want to gain a small amount of muscle as well: Mesocycle Duration 3 low calorie days 1 high calorie day Calorie Level 20-30% below TDEE 15-20% above TDEE Energy Status Underfeeding/moderate to aggressive deficit Overfeeding/surplus * Endomorph body types will probably want to use the more aggressive deficit on the low days (30% below TDEE) and the more conservative surplus on the high days (15% above TDEE).com Support Community: www. then 25% of your time is spent in a surplus and 75% of your time is spent in a deficit right? The Holy Grail Body Transformation Program . it looks like this: Mesocycle Duration 3 low calorie days 1 high calorie day Calorie Level 20-30% below TDEE @ TDEE Energy Status Underfeeding/moderate to aggressive deficit Refeeding/maintanence * TDEE refers to total daily energy expenditure and it’s the same thing as your maintenance level for caloric intake.com/InnerCircle. and your body fat reaches the average or lean categories. then I recommend introducing refeeds with the 3:1 cycling method and your goal could shift to recomposition rather than focused fat loss 3:1 Zig zag cycle for fat loss There are many ways to approach cyclical dieting. * Refer to the calorie guide in the appendix to determine your TDEE.Page 21 Official website: www. we might follow the same 3:1 schedule.HolyGrailBodyTransformation. Now let's look at what kind of results this might produce. 3:1 Zig zag cycle for fat loss with muscle gain Although most people think of carb and calorie cycling as a cutting technique. If this 3:1 cyclical or zig zagging pattern of raising calories up and down is carried out over 12 weeks.

may find this technique appealing. or even lose some fat at the same time.com Support Community: www. it’s an approach tailored to the patient person. but you don’t want to gain any fat or you would like to actually drop a bit of fat while gaining muscle? Could you still use the cycling technique by increasing the time spent in a surplus? Yes. you would see a large fat loss and a small muscle gain at the same time? 3:3 Zig zag cycle (lean muscle gain) What if your primary goal is gaining muscle. The Holy Grail Body Transformation Program . your amount of fat loss over a 12 week program will be significantly reduced.shtml . this method of muscle gain is not a quick fix. It might look like this: Mesocycle Duration 3 low calorie days 2-3 high calorie days Calorie Level 15-20% below TDEE 15-20% above TDEE Energy Status Underfeeding/conservative deficit Overfeeding/surplus Here. and you want to be sure the gain is lean.Page 22 Official website: www. The only people who seem to pull it off are ectomorphs and the occasional ecto-mesomorph. When the primary goal is gaining muscle. you need to provide ample amounts of fuel and nutrients when your body needs and is able to utilize them the most. It is very difficult to gain 100% fat-free tissue when you are in a continuous surplus for a long time. but need to stay sharp. this is a good way to do it.HolyGrailBodyTransformation. then give the 3:3 method a try.HolyGrailBodyTransformation.com/InnerCircle. because prolonged surpluses usually result in some fat gain along with the muscle gain. but that’s ok because your primary goal is not fat loss. If slower muscle gain in exchange for some small fat loss with the muscle gain is a trade off you can live with. This is by design. people such as models and actors who want to gain weight. this technique is actually very helpful for gaining muscle while keeping the gains as fat-free as possible (especially to the endomorph body types). Even if you don’t lose a significant amount of fat. The Microcycle: Daily Nutrient Timing To take advantage of the training-induced partitioning effect. While not as efficient as the straight-line surplus method. With only half your time in a deficit. To the contrary.The Holy Grail Body Transformation Program Isn't it logical that after three months of this. This cycling technique is different than the fat loss cycle in that the number of surplus days does not exceed the number of deficit days. As you can see. up to 50% of your time is spent in a surplus and 50% in a deficit.

" First. The post workout meal should contain protein and a significant serving of natural carbs. training changes things. It's important to have one of your meals immediately after strength training because this is a critical time for muscle growth and recovery.HolyGrailBodyTransformation. maintenance (isocaloric) or muscle gain (hypercaloric). In fact. The Holy Grail Body Transformation Program . PhD and Robert Portman. Essentially. 5 post workout nutrition strategies to improve muscle growth and enhance recovery Most people over-complicate the subject of post-workout nutrition.5 grams of carbs per pound of lean bodyweight (1. the following is a common recommendation as a minimum: 0. PhD.55g/kg) For body composition improvement. As John Ivy. the carbs may be lower. nutrient timing isn't all that important. then it makes sense to eat like one. and can go much higher. "The 45 minutes immediately following exercise is the metabolic window of opportunity. during the "window of opportunity" where the potential for a positive partitioning effect is highest. Basically. explained in their book Nutrient Timing. including proper post-workout nutrition and pre-workout nutrition. these carb amounts are more like starting points. when I speak of microcycles. While not set in stone.Page 23 Official website: www. eat soon after your workout. For strict fat loss programs. when your body is metabolically primed to receive the nutrients (after an overnight fast) and one of your larger meals after your strength training session. The overall concept is simply to provide more fuel and building materials when you need them the most and less when you need them the least. I am simply remaking the argument for nutrient timing. (For endurance athletes. the post workout meal will be the same as your other meals. with a handful of minor adjustments . Post workout nutrition doesn't have to be so formulaic.com Support Community: www.shtml . however."the 5 ultra simple guidelines of post workout nutrition. At no other time during the course of your day can nutrition make such a major difference.HolyGrailBodyTransformation. Post workout nutrition and nutrient timing made ultra-simple To a couch potato. I suggest you keep it as simple as possible – while not dismissing its importance.1g/kg) 0." Get your first postworkout nutrition intake anytime between the end of your workout (still in the gym) and 30 minutes after your workout. depending on the degree of carb restriction imposed). or any athlete with extremely intense or glycogen depleting workouts.25 grams of protein per pound of lean bodyweight (. this would mean consuming a significant breakfast. Many experts have devised formulas to calculate exact protein and carbohydrate amounts for your post-workout meal. on total daily energy expenditure and whether the goal is fat loss (hypocaloric). If you train like an athlete or bodybuilder.com/InnerCircle. it can't be. The optimal amounts of protein and carbs can vary depending on energy expenditure during the workout. However. this usually works out to about 30-50 grams of protein and 60-100 grams of carbs for the post workout meal.The Holy Grail Body Transformation Program Ideally.

Both are available in bulk from supplement wholesalers and it pays to compare prices between your own home-made postworkout drinks and commercial drinks as the cost difference can be substantial. you cannot properly re-fuel after training. The fact is. one of the best times to consume your limited amount of carbs is after intense weight training.shtml . dextrose. it's acceptable on your weight training days to make your post-workout feeding one of your larger and higher carb meals. If your goal is fat loss and you have the endomorph body type or carb-intolerant metabolic type. Most commercial post-workout drinks use maltodextrin. Liquids are often recommended for post-workout nutrition because they're absorbed more rapidly than whole foods. and those are decided advantages over liquids. The Holy Grail Body Transformation Program . carbs alone were emphasized as a way to replenish glycogen after a workout. which are quickly digested due to their high glycemic index. Even if you're using a reduced carb diet. you may want to be more cautious about high sugar post-workout drinks and stick with natural. you can drink your post workout meal if that's your preference. if you're going to eat high glycemic index foods or rapidly absorbed carbs. especially in the strength and bodybuilding world. Other people insisted that post-workout protein was more important to rebuild muscle. glucose or a combination of these quicklydigesting carbohydrates. they're accounted for in the daily calorie and macronutrient budget and the majority of the daily food intake is high in nutrient density. A whole food example is white potatoes. At one time. Fifth. If you opt for a liquid "meal" after your workout. Carbs ingested immediately after training rarely get stored in fat tissue. the post-workout period is a time when simple and high glycemic (quick absorbing) carbs are acceptable. Whole food can provide micronutrients and fiber. However. The science has now shown that glycogen synthesis and protein synthesis are achieved faster when protein and carbs are consumed together. you can use a commercial post-workout drink or make your own using cheaply obtained individual ingredients such as whey protein powders and carbohydrate powders. If you're eating frequently throughout the day. especially in the endurance world. then worrying about getting quick absorbing carbs immediately after training isn't as important. whole food. This is also a reason why we do not have zero carb days anywhere in this program – if you have no carb allowance at all. eat both protein and carbs in the post workout meal.com Support Community: www. and drive amino acids into the muscle cells. Third. and cause a beneficial insulin spike.HolyGrailBodyTransformation. Fourth. not just calories and carbs. then right after intense and exhaustive workouts is a good time to do it. You might be wondering if it's wise to eat any refined and simple carbs at all.The Holy Grail Body Transformation Program Second. they are burned or partitioned into muscle glycogen. restore blood sugar.HolyGrailBodyTransformation.Page 24 Official website: www. while satisfying the appetite better. many athletes do and get great results when the carbs are consumed mostly in the post-workout period. which will suppress the catabolic hormone cortisol.com/InnerCircle. Carbs eaten after workouts will replenish glycogen.

then the carbs are mostly saved for the post-workout and pre-workout feeding windows.com/InnerCircle. I prefer it that way. It's a common belief that a big high carb meal or even simple sugar is the ideal preworkout fuel for quick energy. for the vast majority of everyday fat loss seekers. If you get a nauseous feeling from working out with food in your stomach. However. If the workout falls on a lower calorie deficit day and therefore fewer carbs are available for the day. a during-workout drink and a post-workout drink. This can vary a lot from person to person. The Holy Grail Body Transformation Program . etc). healthy fats and fibrous carbs (green veggies and salads.HolyGrailBodyTransformation. The rest of the daily meals are mostly protein. I can eat a large meal just 30 minutes before a workout and experience no stomach upset while training – in fact.shtml .HolyGrailBodyTransformation.The Holy Grail Body Transformation Program What about pre-workout nutrition? Some of the supplement and sports nutrition companies would love to have you take a pre-workout drink. Many physique athletes report great results with the bracketing technique: simply surrounding their workouts with their two largest meals of the day. higher carb meals of the day. For example. Proteins and fats will be held steady at all meals. Carbs eaten by themselves could actually cause a hypoglycemic crash in the middle of your workout and research has shown that pre-workout protein is important to support muscle growth and maintenance. which are basically the same as any other meal: natural complex carbs and lean protein. What time of day you train will dictate where you allocate the lion’s share of your calories. Many people say they need to wait 60 minutes after a full meal to train. don’t stray from the protein plus carb combination. and the extra calories in those higher-calorie meals will come in the form of carbohydrates.Page 25 Official website: www. To have the best chances of getting that small lean gain during a fat loss program. However. Serious athletes and sophisticated dieters may want to keep their eyes on future research regarding pre. it's best to avoid over-thinking this subject. It’s the amount of carbs that will vary the most.and during-workout nutrition (which often comes in liquid form and sometimes includes additional amino acids or other nutrients). It’s the carbs you will be manipulating with one of two microcyclic techniques: carb tapering and carb targeting. Keep it simple: Eat at regularly scheduled meal times and have substantial pre.com Support Community: www. then push back your pre workout meal just enough to allow enough time for your food to comfortably digest before training (so it's not sitting heavily or sloshing around in your stomach).and post-workout meals. your weight training should be done fed (don't lift on an empty stomach) and the post workout meal should be one of your larger.

HolyGrailBodyTransformation. This form of nutrient timing is known as "carb targeting" and it's a way of manipulating within-day energy balance to provide post workout nutrition when you only have a limited number of calories to spare. starchy carb lean protein.shtml . starchy carb lean protein. this means front-loading your calories and starchy carbs early in the day. fibrous carb lean protein. large portion starchy carbs/simple carbs or post workout drink lean protein. fibrous carb lean protein. fibrous carb lean protein. fibrous carb (or just lean protein ie shake) The Holy Grail Body Transformation Program . small portion starchy carb. fibrous carb lean protein.Page 26 Official website: www. This is known as carb tapering. you’ll benefit by moving some of your carbs to later in the day to accommodate that. starchy carb. large portion starchy carbs/simple carbs or post workout drink lean protein.HolyGrailBodyTransformation. fibrous carb (or just lean protein ie shake)* * Meal six optional for women and people with low energy expenditure * Low or non-fat dairy products and fruit may be included along with starchy carb meals as desired and as calorie requirements allow * healthy fats are included throughout the meals as calorie and macronutrient needs dictate * Refer to the burn the fat 2. fibrous carb lean protein.com/InnerCircle. Carb Targeting Meal one Meal two Meal three Meal four (pre workout) Meal five (post workout) Meal six lean protein.0 food guide in the appendix for lists of lean protein. Carb Tapering Meal one (pre workout) Meal two (post workout) Meal three Meal four Meal five Meal six: lean protein. fibrous carb lean protein. fibrous carbs and starchy carbs Carb targeting (late afternoon or evening training) If you train later in the day.com Support Community: www.The Holy Grail Body Transformation Program Carb tapering (morning training) If you train in the morning and you're inactive at night.

5 grams per pound of body weight. If you’ve read my previous e-book Burn the Fat. you are carb cycling. Almost all the additional calories come from carbs. then you are overthinking it – nothing could be simpler than carb cycling. Once your protein is set. This is cyclical diet program where we are prescribing calories across hypocaloric (deficit). carbs and fat). The carbs are where you will have the most fluctuation. If we prescribe only one percentage (ratio) of protein.0 to 1. This is not just a muscle growth recommendation. the rest of the calories will come from fat and carbs. you are not eating more of everything (protein. There is a reason we are setting protein in grams and not as a percentage of total calories. get a minimum of 1 gram of protein per pound of body weight. Note: There’s always debate about whether you should prescribe protein by grams per pound of body weight.3 to 0. Lean protein is the most thermogenic of the macronutrients and is also a proven appetite suppressant (makes you feel fuller). For people who are overweight.com Support Community: www. as you are not just calorie cycling on this program. on the high calorie days.Page 27 Official website: www. On the higher calorie days. fibrous carbs and starchy carbs Protein and macronutrients There are two very important rules about protein intake on this program.0 food guide in the appendix for lists of lean protein. Second. the 1 gram per pound of total bodyweight guideline may overestimate protein needs and the grams per pound of lean bodyweight or target bodyweight may be more accurate. That makes frequent consumption of protein advantageous for fat loss as well.com/InnerCircle. You cannot prescribe one macronutrient ratio that covers all three.HolyGrailBodyTransformation.HolyGrailBodyTransformation. It’s important to take in adequate fats to obtain your essential fatty acid requirements.The Holy Grail Body Transformation Program *meal six optional for women and people with low energy expenditure *low or non-fat dairy products and fruit may be included along with starchy carb meals as desired and as calorie requirements allow * healthy fats are included throughout the meals as calorie and macronutrient needs dictate * refer to the burn the fat 2. isocaloric (maintenance) and hypercaloric (surplus) ranges. Competitive bodybuilders and those with extremely intense training schedules may lean toward the higher end of the range. Feed the Muscle. In other words. Dietary fat can vary but a good general guideline is 0. The first is to eat a lean protein with every meal. per pound of lean body weight or per pound of target bodyweight. then we would easily under. The The Holy Grail Body Transformation Program . you’ll see that this is essentially the same concept as my Phase III (competition) diet plan. the protein and fat stay approximately the same while the added calories come entirely from carbs. If this seems even remotely complicated. The range of protein intake could actually span anywhere between 1.or over-prescribe protein needs. you simply eat more carbs until you hit your calorie target for the day.5 grams per pound of body weight.shtml .

Vince Gironda recommended a huge one meal carb up (such as pasta) every 4th day during a low carb ketogenic diet. by dividing it into equal periods with 50% of the time in deficit and 50% of the time in surplus (they had the right idea). refer to the “How many calories should I eat cheat sheet” in the appendix in this ebook. Dr.Page 28 Official website: www.The Holy Grail Body Transformation Program major difference is that in the Holy Grail program. as long as the overall principles were followed. In the 1960's. and early 1990’s. most dieters complained of the same old problem that longer traditional bodybuilding bulking and cutting seasons had always presented them with: fat gain during prolonged surplus. That worked wonders for me on many levels. Reading Gironda was where I originally got the idea to carb up every 4th day. In the late 1980's. I continued to feel the fatigue of multiple days on lower calories/carbs and I craved more carbs. and we are adding the carb targeting technique for optimum post-workout nutrition. Keep in mind. Other cyclical dieting variations Formal cyclical dieting techniques have at least a three-decades-long history and I’ve seen numerous variations produce success for different individuals. that some methods have been proven to work better than others – sometimes due to practical considerations as much as physiological ones. Hatfield suggested The Holy Grail Body Transformation Program . my muscles remained flat.com/InnerCircle.HolyGrailBodyTransformation. Some variations on cyclical dieting have been around a long time.HolyGrailBodyTransformation. For guidelines on calculating your total daily energy expenditure (TDEE). also known as your daily calorie maintenance level. To see sample menu plans that show how the carb tapering and carb targeting look in a real world situation.shtml . however. even during a mere 2 weeks in a surplus. One popular.com Support Community: www. we are crossing into periods of caloric surplus when there is a muscle gain goal. Although the intention was to achieve concurrent muscle gain and fat loss over each 4 week period. that one meal didn’t cut it. having been advised to stuff their faces for the 2 week bulking phases. no matter what time of day you train. That led me to make the 4th day a full day of higher calories/ carbs (a full reefed day). With just one carb-up meal. It was published in Muscle Media magazine in the 1990's and created quite a stir. they began to accumulate fat along with the muscle during the bulk phases and many fell off the wagon during the excessively strict cutting phases. I also found that cutting carbs virtually to zero was unnecessary and more moderate carb restriction produced the same low carb benefits without many of the low carb downsides. Dieters alternated 2 week phases of cutting with 2 week phases of bulking. refer to the appendix in this e-book. rather than a single carb up meal. (not a clean or slow bulk). but arguably ill-fated cycle dieting experiment was called the ABCDE diet (anabolic burst cycling of diet and exercise). Unfortunately. Fred Hatfield popularized the “zig zag diet” where calories were raised and lowered rather than held constant. and follow that with 2 weeks of super strict dieting. I found however.

targeted refeeds or targeted high carb days. there is no perfect way to do this. Later. Cyclical dieting where you rotate low. the only possible downside being the added complexity of additional meal plans. you could save your high calorie/high carb days for your most demanding. Of course.The Holy Grail Body Transformation Program the “down zag” last 3 to 5 days. If you have a high training frequency. This refers to matching your high calorie and high carb days to your days with your weight training days instead of using a pre-set cycle such as 3 low and 1 high.shtml . medium and high days (instead of just low and high days) has also become popular.com/InnerCircle.com Support Community: www. A possible downside of using floating high carb days is that you’re not on a pre-defined schedule. Out of all the cyclical dieting approaches ever produced in the bodybuilding community. so it makes for a lot more complexity in your nutrition program.HolyGrailBodyTransformation. This method falls right into our paradigm of providing more fuel when the body needs it for training. there were cyclical ketogenic low carb diets that called for 5 days of caloric deficit with almost zero carbs. This technique is also known within-week carb targeting. a cyclical plan using targeted high carb days might look like this: Training Schedule Upper body Lower body/abs off Upper body Lower body/abs off off Calorie Level 15-20% above TDEE 15-20% above TDEE 15-20% below TDEE 15-20% above TDEE 15-20% above TDEE 15-20% below TDEE 15-20% below TDEE Energy Status Overfeeding/surplus Overfeeding/surplus Underfeeding/conservative deficit Overfeeding/surplus Overfeeding/surplus Underfeeding/conservative deficit Underfeeding/conservative deficit The Holy Grail Body Transformation Program . you may have too many high days and not enough low days to achieve significant fat loss. although many protocols don’t give specific calorie targets). followed by 2 days of overfeeding with high carbs on the weekend. In that case. Floating high carb days (aka targeted high carb days) One technique worth experimenting with is the floating high carb day.Page 29 Official website: www. If your primary goal is muscle gain with secondary goal of concurrent fat loss.HolyGrailBodyTransformation. recovery and restoration/rebuilding. and the “up zag” last only 1 or 2 days (even for muscular weight gain). There are many variations on “cheating diets” where you eat "clean" for 6 days and have a free-for-all cheat day on the 7th day (presumably in a significant surplus. I still believe that Hatfield was closest to finding the optimum method with his 3-5 day low cycles and briefer 1-2 day high cycles. most intense resistance training days.

I don’t eat many carbs on low days. medium and high carb days. I have always opted for the 3:1 method or the 3:3 method for its sheer simplicity if no other reason.HolyGrailBodyTransformation. notice how the high calorie/high carb days are matched/targeted to the training days. I know my workouts are properly fueled and my post workout recovery is handled because I never go to near-zero carbs and I use the bracketing technique of pre-and post-workout nutrition. it becomes even more complicated. For most people. I find that this makes the floating high carb days optional. low carb days. as the workouts for each body part place different energy and recovery demands on your body. Even on low calorie.Page 30 Official website: www. Nevertheless. you might match the highest carb. The downside is that depending on your training schedule. The Holy Grail Body Transformation Program . I also think it’s worth considering that your muscles are recovering and growing on your days off.com/InnerCircle. but the carbs I do eat get placed before and after my training. Some people even begin to divide up their carb cycling into low.shtml .The Holy Grail Body Transformation Program In the example above. with a body part split program.com Support Community: www. Typically. it’s going to be necessary to take more days in a deficit and your low days may have a more aggressive deficit. using floating high carb days and matching them to your training creates a lot more complexity in the program. so you could argue that it’s not a bad idea to keep the nutrition coming in on the non-training days for the muscle repair and construction process even though your total energy needs are lower on non-training days. If you train on bodybuilding body part split routines.HolyGrailBodyTransformation. that’s the legs and back workouts. Here’s an example: Training Schedule Upper body Lower body/abs off Upper body Lower body/abs off off Calorie Level 15-20% above TDEE (high) 15% below TDEE (medium) 30% below TDEE (low) 15% below TDEE (medium) 15-20% above TDEE (high) 30% below TDEE (low) 30% below TDEE (low) Energy Status Overfeeding/surplus Underfeeding/conservative deficit Underfeeding/moderate to aggressive deficit Underfeeding/conservative deficit Overfeeding/surplus Underfeeding/moderate to aggressive deficit Underfeeding/moderate to aggressive deficit It’s entirely possible that this kind of precision targeting might improve your results. highest calorie meals to the days with your most intense workouts. with the lowest calories and lowest carbs on the rest days. If your primary goal is fat loss with a secondary goal of concurrent muscle gain.

keeping in mind that failure is merely feedback and an important lesson that further advances your knowledge.com Support Community: www. Zig zag dieting makes it easier on both sides. the more you invoke the starvation responses in the body. or 10 low and 5 high or 1 week high and 1 week low or some other combination? There are pros and cons of virtually every cyclical dieting variation. If you wish to experiment with longer cycles. What’s often surprising to those who haven’t yet pursued muscle gain the traditional way. but the longer you stay in a deficit and the larger the deficit.The Holy Grail Body Transformation Program floating high carb days are a technique worth trying and I predict this method will continue to increase in popularity. is that the surplus eating side of the game can be equally challenging.shtml . It’s tough to stay in a deficit because you have to deal with hunger and deprivation.HolyGrailBodyTransformation. It’s on the surplus side that you have to be especially careful. The Holy Grail Body Transformation Program . spend an equal amount of time in deficit and surplus (3 low 3 high) on muscle gain priority programs. At the very most. Even 6-7 days on very low carbs and or very low calories is long enough that hunger starts to be a problem. hormones of body weight regulation decrease. Long. This makes a strong case for the shorter mesocycles (days long. not weeks long). science and strategy behind the cyclical dieting system I’ve suggested in this program.HolyGrailBodyTransformation.Page 31 Official website: www. lasting for months. I would not discourage you from taking the general principles presented here and experimenting with cyclical dieting in different time periods. I’ll be eager to hear about your successful and even your not so successful experiments to help advance our Holy Grail program for future readers. Long cycles of surplus or deficit can also be psychologically draining. glycogen becomes depleted. metabolism can drop and risk of muscle loss increases. While I am offering you a specific cyclical nutrition program structure. I would not recommend making the deficit cycles more than 5 days. It simply requires more planning and precision. It’s very easy to gain fat when you stay in a prolonged surplus – especially if you’re an endomorph body type. With longer cycles of caloric surplus. You often must eat even when you don’t feel like eating. you have that problem with gaining too much fat along with the muscle. Therefore. but there is definite logic. or even just weeks. I’ve found that the ideal method for the leanest muscle gains is to spend more time in a deficit with strategic spikes in calories.com/InnerCircle. Which Cyclical Dieting Method is Best? Why did I choose 3 low and 1-3 high? Why not 6 low and 1 high. I’ve chosen the 3 day deficit cycles and 1-3 day surplus cycles as the default method of the Holy Grail body transformation system. linear calorie deficits can produce the greatest amount of fat loss.

com/InnerCircle.com Support Community: www.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Part Three – Training The Holy Grail Body Transformation Program .Page 32 Official website: www.shtml .HolyGrailBodyTransformation.HolyGrailBodyTransformation.

However.Page 33 Official website: www. the weight training is necessary to maintain the lean body mass you have and to keep your body looking hard and lean. preferably with weights (barbells. but they don’t look good out of clothes (and they may not be healthier either).The Holy Grail Body Transformation Program The Importance of Resistance Training If you want to gain muscle while losing fat. Without some type of resistance training. but who is not interested in bodybuilding. I think the opposite of successful recomposition is what most of the general public does for weight loss: they crash diet without training and lose a lot of body weight. Even if your goal is fat loss. They fit into smaller clothes. (2) “The New Bodybuilding” (TNB) workout as seen in Men’s Fitness magazine. a large percentage of the energy surplus gets stored as adipose tissue.HolyGrailBodyTransformation.com/InnerCircle. What kind of resistance training is ideal? The Holy Grail program does not require a specific weight training program. etc). some machines. I recommend physique-oriented training and that usually means a body-part based split routine. Feed the Muscle. so a 2 on 1 off schedule will work well in conjunction with The Holy Grail nutritional cycling plan.shtml . If you do not have a weight training program that you currently prefer. weight training is mandatory and so crucial to getting optimal results that we need to discuss the basics of training design. They simply become smaller versions of their old selves – skinny fat people. I recommend not training more than 2 days in a row. You’re not even in the recomposition game without serious strength training. By simply adding resistance training.com Support Community: www. You can use almost any strength and hypertrophy-based workout program you like. if all else remains equal. and carbohydrates sent to replace muscle glycogen. calories will be utilized for energy to fuel training. I have two recommendations that will work perfectly in the context of body recomposition goals. In the absence of weight training. it should go without saying that the only logical place to start your training efforts is with resistance training. Resistance training has a powerful effect on anabolic hormones and the partitioning of energy and nutrients. it has been a frequent finding in research on starvation and very low calorie diets that in the absence of weight training. dumbbells. as much as half the weight loss could come from lean tissue. For physique athletes. cables. a calorie deficit can lead to 25% of the weight loss coming from lean tissue. but their body composition doesn’t improve. Burn the Fat. In fact. which are decidedly cosmetic goals: (1) Traditional bodybuilding split routines as seen in the ebook. In extreme cases. typically performed on a 3 day or 4 day split. The Holy Grail Body Transformation Program . I’ve included the TNB training program as a bonus with the purchase of this Holy Grail e-book.your muscle gains will be minimal. It is a system of nutritional periodization and cyclical dieting which you can match to whatever training you choose. amino acids shuttled into the muscle for tissue repair and growth.HolyGrailBodyTransformation. all bets are off . I recommend this style of training – an upper and lower 2-day split for everyone else who wants to gain muscle and lose fat.

depending on your experience level.com/InnerCircle. The resistance training program should emphasize mostly straight sets and or supersets. However. The resistance training program should have an appropriate training volume and duration. including circuit training. where you perform two exercises back to back with little to no rest in between. Better is better! Better training means more intensity.com Support Community: www. You will actually be more likely to lose muscle. the frequency of working each muscle group would actually be lower. with isolation exercises used as secondary movements. as each workout might only focus on one major and one minor muscle group and each muscle group might only be worked once every 5-6 days. resistance training frequency is optimal in the range of 3-4 days per week. rows and deadlifts. you should run your program through this quick checklist to make sure it’s an optimal choice to use in conjunction with The Holy Grail nutrition program.Page 34 Official website: www. they grow after your workouts. Circuit or bodyweight-only training can be excellent for conditioning and fat loss. The program should have a dual strength-hypertrophy emphasis. where you perform one set then rest. The majority of your exercises should be basic compound movements such as squats. Bodybuilders might be the exception. then rest. The Holy Grail Body Transformation Program . but the job can get done in under an hour. but considered of secondary importance. 4-5 days per week of training). The training volume you choose (number of exercises X sets) should usually not have you training more than about 45-60 minutes per session. I have case studies in my files of people who gained muscle with virtually every type of program imaginable. but should not replace the heavy and moderate training.The Holy Grail Body Transformation Program Regardless of which training system you use. pull ups. Optimal results will be achieved when you rotate between heavier lifting in the 4-6 rep range for strength and moderate lifting in the 8-12 rep range for hypertrophy. No training duration is set in stone. shoulder presses. good exercise form and continuous progression. you will almost always find the presence of the X1 and X2 factors (beginners.HolyGrailBodyTransformation. Isolation exercises and small body part exercises should be included. It’s a huge mistake to lower the poundage and perform only high reps thinking that you’ll burn more fat. chest presses. High rep training in the 13-20 rep range can be included in smaller amounts. lunges. Your muscles don’t grow during your workouts. or supersets.HolyGrailBodyTransformation. Romanian deadlifts. The resistance training program should emphasize basic compound lifts. utilizing more training days with a body part split routine (ie. The resistance program must use a frequency that allows optimal total body recovery and individual muscle group recovery. dips. but it lacks the maximum strength and hypertrophy elements. split squats. This program will not work optimally if you only use high reps. For body recomposition. etc) that explain the concurrent muscle gains with fat loss even with sub-optimal protocols. available time and your goals.shtml . More sets and exercises are not necessarily better. However. You will get the best results if you use straight sets.

you stimulate mostly slow twitch (type I) muscle fibers. Exercise physiology 101 tells us that the human body adapts specifically to the demands imposed upon it. there has been so much aerobics-bashing in the fitness and strength training community in recent years that debates between pro-cardio and anti-cardio camps sometimes get heated. The Holy Grail Body Transformation Program . The endurance group performed 50 minutes of continuous cycling at 70% of heart rate reserve.Page 35 Official website: www.com/InnerCircle. After all.The Holy Grail Body Transformation Program Cardio training It’s widely believed today that endurance training. Most bodybuilders integrate cardio with weights year-round in moderate amounts and in larger amounts before contests. Research plus anecdotal evidence from groups such as competitive bodybuilders. Rest between sets was approximately 75 seconds. can they? As they say. suggests there’s room for both. But what happens when you do both together? Many strength and aerobic adaptations are antagonistic to one another. Some athletes need a little bit of both – strength and aerobic capacity. increase maximal oxygen uptake. you send a message to your body to get bigger and stronger. with a 10-20 minute break between each workout (lifting or cycling). In fact. If you impose the demand of lifting heavy weights. The order of weight lifting or cycling was rotated with each session.shtml .HolyGrailBodyTransformation.HolyGrailBodyTransformation. increase the size of your muscle fibers and increase the neuromuscular connections. muscle aerobic enzyme activities. also known as aerobic exercise or cardio. The strength group performed eight weight training exercises for one warm up set and three maximal effort sets for 5 to 7 reps per set. capillary density and mitochondrial density of your muscles. They seem to have no problem maintaining their muscle mass as they get ripped. And of course. so they lift and do cardio. strength.com Support Community: www. In short. But there’s no doubt that too much cardio added on top of a weight training program has the potential to hinder strength and muscle size gains. The concurrent group completed the strength and the endurance protocol in the same session. If you impose the demand of endurance training. In short. The question is. to the point of muscular failure. you stimulate mostly fast twitch (type IIb) muscle fibers. endurance and concurrent (both). no one can successfully train for a marathon and a powerlifting contest at the same time. you send a message to your body to increase aerobic capacity and become more resistant to fatigue. jack of all trades. how much cardio is too much? How much is too little? A study published in Medicine and Science and Sports and Exercise recruited 30 sedentary (untrained) healthy men who were divided into three groups. master of none. many people want to gain muscle and lose fat. can interfere with your strength and muscle gains.

“A combination of some forms of strength and endurance training may be ‘additive’ rather than antagonistic. Third. As one group of researchers from McMaster’s University put it. strength development was NOT compromised as compared to the strength training only. which can enhance delivery of oxygen. deadlifts. Second. you can perform better on demanding compound strength training exercises like squats. In many of the studies which showed impairment in strength. while staying lean! When the amount of cardio is moderate (2 to 3 days per week). If you ever felt yourself sucking wind after a set of squats or rows. But here’s the kicker: The subjects in the concurrent training group actually experienced greater muscle growth in the thighs than the strength training only group! The interference effect of doing cardio and weight training together is definitely not a foregone conclusion. choice of exercise and frequency of training are all important factors when you design a cardio program for concurrent muscle gain and fat loss emphasis. when you’re in good cardiovascular condition.HolyGrailBodyTransformation. etc. nutrients and hormones to the muscle cells. cardio can help increase nutrient clearance from the blood and enhance nutrient uptake into the cells. At the same time.” This may come as a surprise to many people.shtml . rows and lunges.The Holy Grail Body Transformation Program Results: When strength and endurance training were performed on the same day and for only 3 days per week on alternate days. Therefore. Many forms of low intensity cardio actually serve as active recovery. you can also recover faster from your weight training. Moderate amounts of cardio can help you gain muscle. cardio and strength training together can actually improve muscle growth without impeding strength. when your cardiovascular fitness improves. lower body recovery. the increased capillary density helps with the removal of waste products from working muscle tissue. etc or cycling.com/InnerCircle.com Support Community: www. up to 11 workouts per week were performed. the training protocol involved training the thighs 6 days per week (either via strength training such as squats.). In some studies showing strength interference.HolyGrailBodyTransformation. Fourth. but there are many explanations for why this is the case. First.Page 36 Official website: www. then you can appreciate the role of good cardio in a strength training workout. cardio can increase capillary density. The Holy Grail Body Transformation Program .

During any cutting program. Restrict intense cardio to 2 days per week. Research says that moderate amounts of cardio can actually help increase muscle growth. keep in mind that the greatest area for concurrent training interference effects is in the legs. The duration will be dictated largely by your intensity level. make it lower intensity training or light activity like casual walking.com/InnerCircle. Bodybuilders typically do cardio 4-7 times per week during precontest training in addition to strength training as often as 45 times per week.com Support Community: www. be alert to the impact this may have on strength and muscle retention. The Holy Grail Body Transformation Program . When your primary goal is fat loss. Use running or high impact cardio sparingly or not at all.HolyGrailBodyTransformation. but too much intense cardio on top of intense weight training can easily lead to over training. Running has been shown to be particularly taxing on the lower body and is believed to increase risk of muscle loss more than other forms of cardio. high impact or a strong eccentric component may place additional stress on the lower body and on your overall recovery capacity. However. the higher cardio frequency is not only acceptable.shtml . However. 3 days max if you have good recovery ability. which may even serve as active recovery while burning some calories. The shorter sessions may be higher in intensity and could be performed as interval training (HIIT). The key is to keep it to 2-3 days per week. Let the weight training and nutritional manipulation do the rest.The Holy Grail Body Transformation Program Cardio recommendations Looking at the research on concurrent cardio and strength training. as the goal switches to getting lean while maintaining muscle. If your primary goal is fat loss with a secondary goal of concurrent muscle gain. Choose a cardio duration between 20 and 50 minutes. You can start on the low end and increase duration or intensity based on your weekly progress. Increase cardio conservatively and use mostly nutritional manipulation to get the deficit you need. it is ideal for helping you get leaner faster. Increase conservatively. longer and more frequent cardio sessions are helpful for increasing the weekly caloric deficit and burning fat faster.Page 37 Official website: www. If you do additional cardio. I recommend no more than 2-3 HIIT sessions per week when concurrently doing 3 or more days per week of high intensity strength training. gaining strength and muscle mass are no longer priorities. if your secondary goal is muscle gain. High intensity interval training (HIIT) has become popular as an effective and time-efficient way to do cardio. The longer sessions will be low to moderate in intensity. Cardio with high intensity.HolyGrailBodyTransformation. combined with experience of physique athletes and strength athletes helps us come up with some solid guidelines for cardio while seeking concurrent muscle gain and fat loss: If your primary goal is muscle gain with a secondary goal of fat loss. Choose any type of cardio you want. start with 3 days of cardio. higher cardio frequencies are helpful and sometimes necessary. If your goal is focused fat loss. As long as you maintain your LBM. limit yourself to 3 days per week of cardio.

shtml . Endurance athletes are the exception to this rule. at least 8 hours apart. Feed The Muscle chapter 3 and chapter 4 for detailed information on how to track your results and chart your progress. Keep a meticulous progress chart with weekly results for total body weight. always do the weights first and cardio second. But be forewarned: When you’re using cyclical dieting methods. may help you enhance recovery and avoid some of the residual fatigue where one interferes with the other. your body weight usually spikes. the strength training should go first. especially those with large carb-ups. and then drops precipitously by the third low carb day before jumping back up. If you do cardio and weight training in the same day. fat mass. For detailed information on how to measure your body fat. Body composition testing and the scale Weekly weigh-ins and body composition tests are extremely important for tracking your progress. The Holy Grail Body Transformation Program . lean body mass. pay more attention to the trend in body composition over time and not so much to the daily fluctuations. scale fluctuations can mess with your head.HolyGrailBodyTransformation. especially if you are prone to large water weight fluctuations. However. Be especially certain that your legs are recovering completely and that fatigue from cardio doesn’t interfere with your weight training workouts. separating them into two sessions. If you do cardio and weights in the same session.The Holy Grail Body Transformation Program Do cardio and weights separated into 2 sessions.Page 38 Official website: www. Do weights first and cardio second. As glycogen stores fill up on high carb days.com Support Community: www. refer to my fat loss book Burn The Fat.HolyGrailBodyTransformation. especially on leg day. and body fat percentage. but when strength and muscle increase are primary goals.com/InnerCircle. if possible.

HolyGrailBodyTransformation.shtml .com/InnerCircle.Page 39 Official website: www.HolyGrailBodyTransformation.com Support Community: www.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Part Four – Lifestyle Factors The Holy Grail Body Transformation Program .

The Holy Grail Body Transformation Program .HolyGrailBodyTransformation. strung out on caffeine all day long and indulging in alcohol late at night on a regular basis? You know the answer – your results would be sub-optimal and your odds of achieving that elusive Holy Grail would be much lower. inducing increased appetite and food intake. Concurrent muscle gain and fat loss is the type of goal that requires you to have your act together in every area of your life! Far too often. In fact. others send a signal to eat more. Therefore. but there are a few biggies and I suggest you start with these. sleep-deprived.Page 40 Official website: www. Sleep We talked earlier about how hormones can affect the ever-important nutrient partitioning that determines where energy comes from in a deficit or where it is stored in a surplus. I seemed to get not only satisfactory results with only 5 ½ to 6 hours of sleep. What do you think would happen if you were following the most perfect workout but you were also stressed out. scientists discovered that sleep deprivation can reduce leptin. I defiantly thumbed my nose at the thought of sleeping 8 hours every night.com/InnerCircle. This phenomenon may be contributing to the current epidemic of obesity. Hormones also affect your appetite.com Support Community: www. There are many lifestyle factors we could discuss. I competed during times when I was sleeping less than 6 hours a night and I placed high or even won. the lifestyle factors get totally taken for granted and blown off. Hormones also affect your metabolism (thyroid is one you are probably familiar with).shtml . Some hormones send a signal that you’re full.” I know many bodybuilders and athletes. which include an increase in the stress hormone cortisol favoring central fat deposition. Lower leptin levels in turn affect thyroid and other body systems that decrease metabolism. Don’t let that happen to you. That’s a double whammy. so you’ve got fewer calories being burned and a greater chance of more calories being eaten. a decrease in the adipostatic signal leptin and an increase in the orexogenic signal ghrelin. who stubbornly refused to sleep 7-8 hours a night.HolyGrailBodyTransformation. a stomach hormone that increases hunger. and I used to be one of them. In a study published in Nutrition Research Reviews. Higher ghrelin levels increase your appetite. the antistarvation hormone (also known as an anorexigenic hormone) and increase ghrelin. which is arguably the optimal sleep duration. A study published in Hormone and Metabolic Research also explained how shorting yourself of quality sleep can increase cortisol as well: “Sleep deprivation induces specific alterations in neuroendocrine systems.The Holy Grail Body Transformation Program Your Lifestyle Matters Muscle gain and fat loss are not influenced only by training and nutrition.

Good sleep habits include: 1. The stress response is a normal part of our evolutionary fight or flight programming.HolyGrailBodyTransformation.shtml . Going to sleep and waking up on a schedule (at the same time every night/day) 4. both for health and body fat control.com/InnerCircle. What’s not normal is continuous The Holy Grail Body Transformation Program . high stress kills your maintenance efforts after weight loss). Getting to bed early 2. impaired glucose tolerance. and induce leptin resistance. If you have high stress in your life. as well as adrenal hypertrophy. High levels of chronic stress also predict weight relapse and overeating after weight loss via low calorie dieting (ie. High cortisol may suppress thermogenesis.HolyGrailBodyTransformation. both for physiological and psychological reasons (women tend to be more emotional eaters than men). altered lipid profiles. I would not take any chances by neglecting sleep quality or quantity. Avoiding caffeine or stimulants late in the day Remember also that the largest growth hormone spike occurs after you fall into deep sleep. it can quite literally kill you! If it doesn’t kill you. Stress Continuous exposure to adverse stressors without release and without coping mechanisms is not just bad for you. Sleeping in a totally dark room 5. the catabolic stress hormone. Chronic stress can lead to increased food intake especially for women. insulin resistance and hyperinsulinemia. Inability to cope with long-term adverse stressful events has been linked to enlarged visceral fat deposits. if I wanted the best odds for getting the best results possible. knowing what I know now. energy partitioning and insulin action. and a very high incidence of coronary artery disease. if possible.The Holy Grail Body Transformation Program Nevertheless. it can make you fat! The stress response causes an increase in cortisol. Before you get stressed out about stress though.Page 41 Official website: www. remember one thing: the only people that don’t have stress are dead people. you cannot underestimate the importance of developing coping mechanisms and using stress reduction techniques. (to maximize sleeping nighttime hours and waking daylight hours) 3. Waking up early. Anything that disrupts getting quality sleep can also affect growth hormone as well. Avoiding alcohol right before bedtime 6.com Support Community: www. Research has shown that glucocorticoids (cortisol) may have a direct or indirect effect on adipose tissue metabolism.

com/innercircle. fat burning goes on hold and the other foods you eat are more likely to be stored as fat. or join a motivation and support group like our own inner circle: http://www. while fat oxidation takes a back seat. And that’s the bad news: when you’re metabolizing alcohol. it is simply used first in the oxidative hierarchy. alcohol is not stored as fat. the alcohol is metabolized by the ADH pathway into acetate. Get a support buddy. Just as you’ll rarely see a serious figure or bodybuilding competitor boozing just weeks or months prior to an important contest. So….shtml Alcohol My clients and readers ask me all the time about whether it’s ok to drink just a little or even how they can “get away with” drinking while doing the least damage. Why make compromises or risk making it more difficult than it already is by indulging in habits or behaviors with little or no upside.The Holy Grail Body Transformation Program stress and that is what many people are exposed to in our modern fast-paced society. ahead of other fuels. light an aromatherapy candle. Research published in the Journal of Biological Psychiatry has demonstrated that emotional social support reduces the physical effects of stress and lowers levels of cortisol. which is used as the fuel source instead of fat. Some people take walks (along the beach or out in nature would be nice. When you feel continuously stressed. turn to a trusted friend. release and recovery that you run into problems. Here’s one suggestion that may seem novel. a “holy grail” transformation is also a time when nutritional details matter the most.HolyGrailBodyTransformation. Some people take up meditation or use deep breathing exercises. Gaining muscle and losing fat at the same time is the most challenging of all body composition goals. As soon as you absorb it. Your body has no storage capacity for alcohol.com Support Community: www. you MUST either escape (at least temporarily) from the source of the stress or find/develop coping mechanisms to deal with the stress to lessen your response to it. what they’re really doing is looking for permission. so it must be immediately eliminated.HolyGrailBodyTransformation. effort and attention to detail. I’ve always had this sneaking suspicion that even when someone asks me an innocent question about alcohol during a fat loss or muscle building program. listen to classical music. they take a hot bath or jacuzzi. They’re hoping they can keep drinking and wanting someone to tell them it’s ok.com/InnerCircle. get a massage or spa treatment. but potentially serious downsides? How serious are the downsides? Will drinking really give you a beer belly or sabotage your muscle building goals? Whether alcohol is really "fattening" has been a controversial subject because technically speaking.HolyGrailBodyTransformation. watch a comedy and the list of stress relievers goes on and on from there.Page 42 Official website: www. boyfriend/girlfriend or spouse. but it comes right from the scientific literature. if possible). The Holy Grail Body Transformation Program .shtml . It takes focus. So don’t stress about having stress! It’s when you feel continuous stress and you don’t balance that with rest.

have an additive effect on weight gain. it can be a serious health risk. as the recent research shows a very strong correlation between alcohol use and abdominal fat. specifically in older men. and also increase cortisol levels. liquid calories are usually not a good idea to begin with. Their failure to compensate leads to a caloric surplus (weight gain). Statistics show that when men drink more. Chicken wing and nacho-eating men take notice: The correlation between alcohol and body fat gain is much stronger in men in almost all of the studies. this also seems to play a major role in the alcohol . or the loss of their caloric deficit (an "unexplainable" fat loss plateau!) On fat loss programs. Women don't. especially sugar-containing and non-viscous fluids. The weight of the current evidence gives scientific support to the "beer belly" phenomenon. is not just a cosmetic problem.HolyGrailBodyTransformation. In fact. in combination with the appetite-induced increase in food intake.and they do it unconsciously (especially men). glucose intolerance. Speaking of gender. Most people don't cut back their food intake when they drink alcohol. The Holy Grail Body Transformation Program . But a recent study published in the journal Obesity. a simple and likely explanation is that women might be better at compensating for the alcohol calories they consume. men tend to drink and eat. This explains the common complaint that you could “get away with it” in college.com Support Community: www. elevated insulin levels and even a higher mortality rate. Deep abdominal (visceral) fat increases the risk for cardiovascular disease. In other words. high blood pressure. says otherwise. they gain more weight. Women also tend to shift their fat storage from hips and thighs to the abdominal region once menopause arrives. The alcohol calories themselves.shtml . some studies show an inverse relationship between alcohol and body mass in females. They pointed out that a high alcohol intake was closely associated with abdominal body fat.The Holy Grail Body Transformation Program A study that was widely publicized by the BBC in 2003 dismissed the concept of the "beer belly" and said it was just a myth. Although there may be a gender-based physiological reason for this. waist circumference and waist to hip ratio. independent of total body mass.Page 43 Official website: www. They found a very "robust" association between alcohol intake. also known as "android" or "central" obesity. Hormones may be strongly involved because high alcohol intake has been shown to decrease testosterone in men. which can lead to visceral fat accumulation.com/InnerCircle. because fluids. Abdominal fat accumulation. Drinking often goes hand in hand with late nights and disrupted sleep cycles. while women tend to drink instead of eating. they drink in addition to what they normally eat or they eat even more then usual . but not after you got older. Age may be a factor as well. high blood lipids. given the right conditions: calorie surplus and hormonal disarray. which compounds the negative hormonal effects. are known to have a weaker effect on satiety (fullness) than solid foods (soft drinks sweetened with high fructose corn syrup are a notorious example).HolyGrailBodyTransformation.body fat relationship.

For optimal body composition improvements. fiber and lean muscle-building protein? I realize some people may answer "yes" to that question.one third of her intake – on alcoholic drinks.com Support Community: www.HolyGrailBodyTransformation. although it does provide metabolizable calories that count. decreasing testosterone. and leave only 1000 calories for health-promoting food. An 8 oz margarita. A study by Angelo Tremblay in 1995 emphasized that alcohol and a high fat diet are a combination that favors overfeeding.HolyGrailBodyTransformation. if some people spent their money as frivolously as they spent their calories. you won't get fat. disrupting sleep. does she really want to "spend" 500 of those calories . Whether or not you gain weight as a result of drinking depends on whether you’re in a caloric deficit or a caloric surplus." For example. protein and essential fats. and if you compensate for all of the above so you stay in energy balance. If you stay in a calorie deficit. but alcohol affects you in many ways. added sugar or drink mixes. When you're on a fat loss program. but then again. alcohol is not stored directly as fat in the literal sense. With that said.Page 44 Official website: www. the priority is to achieve adequate intake of protein. minerals. suppressing fat oxidation. stimulating abdominal fat buildup. and you could erase days worth of work. can set you back 500 calories! A couple of those on top of a high fat junk food meal. if a female is on a 1500 calorie per day diet. given the small "calorie budget" available. but malnourished and atrophied alcoholic is a perfect example of someone who has stayed in an energy deficit by replacing quality nutrient dense food calories with worthless empty alcohol calories. but before you rush off to the pub for a cold one.shtml .com/InnerCircle. beer and wine lovers might be wondering: "You mean I can drink and still lose fat . increasing cortisol. but much lower nutrient densities of vitamins. The Holy Grail Body Transformation Program . But unless you want that “skid row physique” I wouldn’t recommend the alcohol plus calorie deficit approach. You need nutrients." (especially women). In conclusion. A study published in the Journal of the American Dietetic Association many years ago revealed significantly higher calorie intakes among drinkers. Alcohol contributes to worsening your body composition by way of: caloric surplus. hold that thought while you consider this nutritional reality: Empty alcohol calories displace nutrient-dense whole food calories. for example. providing little nutritional value and displacing foods that are high in nutritional value. it's a waste of calories. fiber and all other essential nutrients first and obtain the highest nutrient density possible. Another one of the worst combinations is alcoholic drinks made with soda. stimulating appetite. you will still lose fat. If you drink in moderation. so you need to give some careful consideration to how those calories should be "spent. not just calories and you also need enough quality fuel to power your training sessions. disrupting training intensity. you have a fairly small "calorie budget. if you're aware of the calories from additional food consumed during or after drinking. The skinny.I just need to stay in a calorie deficit?" Yes. if you're aware of the calories in alcohol.The Holy Grail Body Transformation Program Fatty foods are a major culprit in adding to the calorie surplus and fat storage potential. they would be deep financial trouble fast! Although drinking alcohol doesn't necessarily cause fat gain or slow down weight loss if you stay in negative energy balance.

Much ado has also been made of reservatrol lately. What about the reputed upsides of a drink or two? The current consensus in the scientific community is that moderate amounts of alcohol. Habits can be hard to break and habitual drinking can lead to binges or even alcoholism. lean proteins. There are countless alternatives to gain similar or greater health benefits. In the long run. alcohol is toxic and not beneficial in any way. Although you could drink and "get away with it" if you diligently maintained your calorie deficit. vegetables. then you can enjoy it without feeling guilty. it's all about energy balance.HolyGrailBodyTransformation. sensibly and responsibly – preferably infrequently such as on weekends or special occasions. particularly red wine.HolyGrailBodyTransformation. are low in the diets of most heavy drinkers." Needless to say. essential fats and other nutrients. binge drinking and getting drunk never has a place in a fitness lifestyle (not to mention hangovers aren't very conducive to good workouts). then enjoy your adult beverages moderately. The Holy Grail Body Transformation Program . Alcohol and Obesity: "Alcohol is essentially a poison which must be detoxified as soon as possible. both from exercise as well as the intake of other foods such as fruits and vegetables. not to mention other healthy compounds found in wine such as polyphenols and proanthocyanidin. Your optimal strategy is to avoid alcohol while on a fat loss or a body recomposition program. and which are wellspent calories that help your fat loss efforts. drinking does not help with your quest for the Holy Grail.Page 45 Official website: www. not hurt them. If you make this choice. However. foods which coincidentally. you can drink in moderation if that's your choice.com/InnerCircle.shtml . After reaching your goal and shifting back to maintenance or more casual fitness goals. provide causally-proven heart health benefits. Plan it carefully into your calorie budget as part of a balanced diet rich in fruits.com Support Community: www. nutrition and moderation. I don't recommend daily drinking because behaviors repeated daily become habits. As Andrew Prentice of Cambridge wrote in his much cited paper. Behaviors repeated multiple times daily become strong habits.The Holy Grail Body Transformation Program Beyond the one or two drinks that most people consider as moderation.

HolyGrailBodyTransformation.Frequently Asked Questions (FAQ) The Holy Grail Body Transformation Program .HolyGrailBodyTransformation.Page 46 Official website: www.shtml .com/InnerCircle.com Support Community: www.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Part Five .

My goal is to look lean but I also want to get stronger and gain some muscle. ANSWER: If your body fat is 33. I don’t feel like I’m overweight.” That’s where I think some confusion might have entered. Consider muscle gain or recomposition goals later.com Support Community: www. you’ll be able to bring your body fat down into the acceptable (“average”) range as quickly as possible.HolyGrailBodyTransformation. Please let me explain. You’ll still be focused at that point on getting even leaner. in the first part of your Holy Grail e-book. combined with the weight training and proper nutrient timing around your workouts. longer term. concurrent muscle gain secondary. I’m a 27 year old female. if your body fat percentage is high.The Holy Grail Body Transformation Program QUESTION: Tom. It said I was 33. I only weigh 140 pounds and I’m fairly happy with my body shape. Choosing a goal may have been easier if I had been clearer and said “overfat” instead of “overweight.shtml . you teach how to categorize goals into four different possibilities. My problem is. That means you should set aside the Holy Grail body recomposition strategies briefly and begin your journey by setting a 12-week focused fat loss goal for your first macrocycle. confirming the first test (only a little worse). planning out your mesocycles with 3 days low and 1 day high. big picture approach to achieving that dual goal. That’s what’s confusing me. The Holy Grail Body Transformation Program . You then go on to say that selecting a goal is easy. I suggest you take a patient.HolyGrailBodyTransformation. However. then fat loss should be a priority for sure.Page 47 Official website: www. During that time.7%. but the tests say I’m definitely overfat. That could bring you to around 25% to 27% body fat or thereabouts. will help increase the odds of you gaining some lean body mass as you continue to get leaner. Regardless of body weight. I recently had my body fat measured by BIA and it said my body fat was 31. in your case. by staying in a caloric deficit. So gaining muscle and losing fat (Body recomposition) is exactly what you need. choose focused fat loss.” You are a perfect example of why the weight versus fat distinction is so important. 5’ 6” tall. but then our class also did DEXA testing as part of a graduate level nutrition class at UC Berkeley. So I’m going to repeat the advice I gave at the end of part one of this e-book: “if you are significantly overweight.com/InnerCircle.8%. so you are also right that increasing your lean body mass would be a good goal to pursue as well. then you can begin a new macrocycle with a goal of fat loss first priority. possibly lower if you are very ambitious. But if you do the math.6 pounds. and regardless of whether you’d like to gain muscle right now.8% fat. nor underweight? Thank you. and my goal isn’t really to get thinner. I couldn’t believe it. now I can’t decide what my goal should be. Once your body fat level is average or better. That’s when you’ll begin cycling your calories during the week. Can you make this decision making process a little more clear for people like me who are not super overweight. but I’m still confused. I still recommend that you focus on the fat loss first. but including that one day of surplus calories every fourth day. but I know that having body fat over 30% is unacceptable. your lean body mass is 92.

can add to your daily and weekly calorie expenditure. So. it’s possible there may be some strength and/or hypertrophy compromise introduced. When gaining muscle is also one of your priorities. I have a lot of stress (which I honestly don’t manage that well). It’s possible you might find some other activities.HolyGrailBodyTransformation.to three days a week. as it is on this program. lower intensity cardio does not break down muscle fibers and does not tap into your limited central nervous system recovery reserves. I work long hours. I really enjoyed reading the Holy Grail and am excited to try it out. Incidentally. this is probably one of the reasons that large professional bodybuilders often opt for treadmill walking as their choice of cardio in the pre-contest phase. It doesn’t chew up muscle and it doesn’t use up valuable nervous energy that could be directed to the important muscle building weight training workouts.com Support Community: www.shtml . Research on concurrent strength and aerobic training shows that once you go beyond three days a week of cardio. Some types of light activity can actually restorative in nature and could be considered a form of active recovery. I really enjoy training and I’m not afraid of hard work. my time in the gym is like a “release” for me. you could – and many times.The Holy Grail Body Transformation Program QUESTION: Tom. it may cause you to put your muscle gains on hold. it’s important not to over-do the cardio. it can add up and help with fat loss. because I have always believed that hormones were a huge part of how our bodies work. The trick of course. must – do more cardio to reach low body fat levels or achieve goals in aggressive time frames. there’s a good solution in your situation. keep your “formal cardio” – the moderate and intense stuff that you’d consider a “real workout” . Too much cardio can interfere with strength and muscle gains. So knowing how much cardio to do is very much a matter of prioritization of your goals.HolyGrailBodyTransformation.Page 48 Official website: www. If you can find some type of light activity that is enjoyable and relaxing. The thing is. but after reading your e-book. I guess I’m a type A personality. like moderate to brisk walking. That’s my problem – I think my stress hormones are out of whack because I don’t get enough rest. when you’re simultaneously doing three or more days per week of strength training. even things like yoga. When you get up to daily cardio (and for certain twice a day cardios) it’s very likely there will be a compromise. However. So in summary. Some types of cardio. Fortunately. it could even decrease strength or lead to loss of lean body mass. ANSWER: On a focused fat loss program. while larger amounts of cardio help you get very low body fat and lean out at the maximum rate of speed. and I have a tendency for overtraining. you may actually find that it helps with stress release. that’s a perfect example. In extreme excess. Low intensity cardio has been criticized by a lot of fitness professionals in favor of higher intensity cardio. If you have hiking trails in the hills or woods. In fact. that could keep you active and burn a few more calories while actually decreasing the stress response. My goal is losing fat and gaining muscle and I’d rather do more training than less. While the amount of calories burned is no where near what you’d achieve with more intense cardio. I’m worried that doing too much cardio may be holding back my muscle gains. but add in some lower The Holy Grail Body Transformation Program . The difference is. there is a place for it. or a beach nearby.com/InnerCircle. is knowing how much is excessive. I appreciate that you talked about hormones.

the time of day you train. You also have to consider the intensity and energy demands of the workout.Page 49 Official website: www. You can’t achieve much fat loss if you’re eating at maintenance or in a surplus most of the time.shtml .HolyGrailBodyTransformation. If they were to eat more on every training day. The Holy Grail is the new and improved model.HolyGrailBodyTransformation. “Eat more carbohydrate calories every fourth day” for example. Furthermore. What if you train almost every day? Bodybuilders often train 5 or 6 days a week because they’ve split up their workouts to the point of hitting only one or two body parts a day. so this approach seems logical and in perfect alignment with this program’s philosophy. to satisfy your urge to stay active and possibly even to relieve some stress at the same time. If you eat more on training days. another factor you’d have to think about is your training frequency.com/InnerCircle. almost every day would be a high calorie day. what would be the best way to do it? ANSWER: This is a good question that I’ve received quite a few times. you can’t discount the importance of making your nutrition as practical and easy to follow as possible. just manage the intensity and energy expenditure. Repeating a designated cycle over and over is easy to do – there’s not much thinking involved – and it could be as simple as creating just two menu plans. Stay active. But there are some other things to consider first. your goals. You only talked about this briefly though. It seems to me that staying in line with the overall principles of the Holy Grail. One of the reasons I opted for the 3:1 or 3:3 cycles as the standard method for the Holy Grail program is for sheer simplicity. including your need for simplicity.) take The Holy Grail Body Transformation Program . is a simple instruction. one of our goals with this program is to stay out of prolonged surpluses.The Holy Grail Body Transformation Program intensity activity to get some additional calories burned. Is there any reason you didn’t set this up so that you’re always eating more on training days and eating less on non training days? Second. because it’s very hard to avoid some fat gain when you’re in a surplus most of the time.com Support Community: www. I agree that it may help with muscle growth not only to use pre and post workout nutrition interventions on training days but also to consider eating more overall for the entire day on training days. your desired weekly calorie deficit and your weekly calorie budget available. Which leads me to two questions: First. rows. it would make eating more on the training days and less on the non training days would be the ideal method. While I assume that most followers of this program are highly motivated and disciplined enough to follow more complex nutritional programs. but you also mentioned eating more on training days for the whole day. which are rotated. Energydemanding workouts such as legs (squat day) or back (deadlifts. If you were intending to eat more on every training day (going to maintenance or surplus level calories). That’s the old school “bulking” method. the type of training you’re doing on a particular day. if we wanted to use this targeted high carb day strategy. you’ll be providing more fuel and more building/recovery materials when you need them the most. etc. QUESTION: You mentioned eating more after training or even before and after training. when you mentioned “floating” or “targeted” high carb days. your training frequency.

For most people.The Holy Grail Body Transformation Program much more out of you than abs. should you start your reefed early that day even though you don’t hit the gym until nighttime.Page 50 Official website: www.com Support Community: www. if you train late in the evening. Depending on your calorie budget for the day. or would it be more beneficial to eat more starting right after a late night workout and continue into the next day? Even though the day after may be a nontraining day. doesn’t the recovery period extend into the next day? Which day should really be the high carb day? The 24 hours preceding the workout or the hours after? While there are important windows of opportunity to attend to.HolyGrailBodyTransformation. but it could also make your nutrition plan exceedingly complex and difficult to follow and who knows how much more it will help. therefore it would make sense to put more back in for recovery. if not an exercise in futility. glycogen depleted. This provides fuel before the workout for energy and the nutrients needed after the workout for recovery. The Holy Grail program does integrate nutrition with training by taking advantage of the windows of opportunity around training times. But do you really need all those carbs after training your calves.com/InnerCircle. This pre and post workout nutrient timing is known as the bracketing technique and it’s part of the microcyle (daily training-nutrition integration). and devise a refeeding or carb up strategy by the numbers on that basis. In a perfect situation. both in fat loss programs and in recomposition programs. is simply unnecessary. The trouble is. It would make sense then to take the higher calorie/carb days when the most energy is used. they grow after the workout when you’re recovering. that could make your nutrition program immensely complicated. it might make the most sense to quantify the demands of every workout (energy expended. What time of day you train could also complicate your decisions about what days to make your high calorie days. The Holy Grail Body Transformation Program . you move some of your calories into the post workout meal. Your muscles don’t grow during the workout. this provides important appetite control and stable blood sugar levels during the day. I know a lot of bodybuilders and physique athletes who have been sold the bill of goods on post workout recovery drinks (and even pre/during workout drinks) and they chug the same (quantity) of sugar-laden post workout drinks with every workout. You make your preworkout meal one of your more substantial meals of the day as well.shtml . so that becomes one of your larger meals and it always contains ample amounts of carbs. regardless of whether you train in the morning. afternoon or evening. For example. On training days. If your training split has workouts where only small muscle groups are trained – an arm day for example – that is much less energy demanding. including on the days you’re resting. So you can see that true integration of nutrition to training 100% of the time can surely be taken to a higher level. abs or forearms? Not every workout is equal. calves or arms. if you train several times a week. you would ideally make breakfast (or the first meal after waking) a substantial meal as well.HolyGrailBodyTransformation. I believe that trying to get it perfect. stress on nervous system etc). muscle growth and recovery is really a perpetual process. so a certain amount of base nutrition must be provided every single day. I have used the 3:1 and 3:3 methods for years.

Page 51 Official website: www.” just make sure your pre and post nutrition is covered. In summary.com Support Community: www. If the high day is not a training day. concurrent muscle gain secondary goal. but don’t worry about eating more overall on every training day. then take your higher calorie days only on the workout days that demand the most energy (typically back and legs). pick one of the four goals and commit to it. Here’s why: If you train 4 days a week and you always eat more (maintenance or surplus) on every training day. This gives you approximately half your days in surplus and half in deficit. There’s no need for a huge carb up if you’re only training small body parts and/or the workouts are low in intensity. If you haven’t firmly decided on a body transformation goal. your strategy is simple: On the weight training days. The solution to some of the problems I mentioned above is to match the higher carb/calorie days to your hardest training days. use the bracketing technique on training days. concurrent fat loss second priority. concurrent fat loss secondary goal) If your goal is fat loss first priority.com/InnerCircle. even though this type of carb targeting appears to be a more sophisticated integration of training and nutrition. not less. But if muscle gain is your first priority. that’s fine. that means you’ll only be in a deficit 43% of the time. then here is where you can use the technique of eating more on training days (aka “floating” high carb days). The Holy Grail Body Transformation Program . concurrent muscle gain secondary goal) or goal 4 (muscle gain first priority. due to the factors I mentioned above. you eat more (surplus) and on non training days you eat less (deficit).HolyGrailBodyTransformation. let me make a specific recommendation for you. So with fat loss as first priority. Assuming you’re training 3 or 4 days per week. If you train more than 4 days a week (as in the bodybuilding splits I mentioned above).shtml . then I recommend that you stick with the 3 days low (deficit) 1 day high (surplus) cycle. go back to section one. I’ve seen excellent results with the 3:3 method even though some of my training days were “low days” and some of my rest days were “high days. Since this could make the program complicated and there are pros and cons to either method. I don’t believe it 100% vital to eat more on every training day. then you can certainly use the floating high carb days method (within-week carb targeting). If your goal is muscle gain first priority. it’s critical that you’re totally clear on what you want to accomplish. First.The Holy Grail Body Transformation Program If you want to take nutrition-training integration a step further. you will have either chosen goal 3 (fat loss first priority. If the high day is a training day.HolyGrailBodyTransformation. that is fine too. go ahead and try eating more (mostly carbs) on all your intense training days and see for yourself how it works. Assuming you want some kind of body recomposition. or the time required to goal completion will take much longer. A maximum fat loss goal requires more time spent in deficit.

ANSWER: It wouldn’t be surprising if zero carb days increased fat loss. that defeats the purpose of what you’re trying to do in the first place. which is a good appetite suppressant and muscle maintainer. plain and simple. but it’s not necessary to be so extreme. you can gain virtually all of the potential low carb benefits without the low carb downsides. Obviously. most people experience “brain fog” and their energy levels plummet. I don’t like any diets that go to extremes or which remove an entire macronutrient. it can have metabolic health benefits for people who are carb intolerant. you are cutting more calories. I also think it’s important to mention that cutting out all carbs can lead to some very neurotic thinking – I call it carbophobia. There’s also a significant amount of research suggesting that very low carb diets can down-regulate your thyroid. if you like). There are rare exceptions. resulting in a slower metabolism. demonize carbs and become more worried about carbs than calories. and it’s much harder to unknowingly overeat calories when you’ve restricted an entire calorie-dense group of foods (call it automatic calorie control. Advantages of cutting some of the calories from carbs to create a larger deficit include the following: it helps to control insulin (which is helpful in getting rid of the last bit of stubborn fat).com Support Community: www. not how to completely eliminate them. That’s where people fear carbs. If your calorie intake goes down – regardless of which macronutrient is cut – you’re going to lose more fat. Those types of diets are unbalanced and usually unsustainable.Page 52 Official website: www. you simply have to increase your calorie deficit. what do you think about taking some of the low days – but not all of them – on zero carbs? I’ve seen some carb cycling programs where they varied the amount of carbs and some days were zero carbs – or at least nothing but green veggies and fibrous carbs. Without the energy to perform high intensity weight training at peak levels. You could do that by reducing calories overall and you could also increase your deficit by increasing your cardio volume.HolyGrailBodyTransformation. Studies suggest that you need about 100-120 grams of carbs for optimum thyroid function. Moderate restriction of carbs can be very beneficial. your results will suffer. But there are many downsides of zero carb diets – even if it’s only for a day here and there.shtml . I’ve found that with moderate carb restriction. An occasional zero carb day supposedly increases fat loss compared to just low carbs. but when your carbs go really low or all the way to zero. There are potential advantages of selectively reducing carbs over other macronutrients. because if you cut carbs all the way to zero. so you don’t have to reduce carbs to zero to increase fat loss. or close to it.The Holy Grail Body Transformation Program QUESTION: Tom. the lower carb diet is naturally higher in protein.HolyGrailBodyTransformation. The Holy Grail Body Transformation Program . The Holy Grail program is quite the opposite – it’s about learning how and when to use carbs. The downsides hit you when you get into a more is better (or “less is better” in this case) mentality. Getting leaner will come mostly as a result of the caloric deficit.com/InnerCircle.

8 to 1. Cut the carbs in the form of all processed sugars and the starchy carbs or grains. If you went to zero carbs. ANSWER: I do think that you get into a groove after a few days on deficit or a few days on surplus compared to raising and lowering calories every other day. I typically recommend 0. I think these levels are actually quite low. You’d be doing more damage than good by going to zero or very low carbs on training days. Low carb purists would hardly consider this a low carb diet. It’s even enough so you have plenty of carbs to put after your workouts for a nice post workout meal – even on a low carb day.The Holy Grail Body Transformation Program When I’m asked to give a number.HolyGrailBodyTransformation. QUESTION: Isn’t there some kind of benefit to staying in a deficit for a while to get into a “fat burning mode” and staying in a surplus for a while to get into a “muscle building mode?” If so.com/InnerCircle. then on training days you wouldn’t be able to properly fuel your workouts or re-fuel afterwards. salads and other fibrous carbs. For the active trainee or physique athlete. That might put a typical male at 175 to 200 grams a day and a typical female at about 130 to 150 grams a day or thereabouts. I also prefer three day cycles in a deficit over longer multi-week cycles for reasons I discussed earlier in this book – I don’t want the groove to turn into a rut. Try making 100-120 grams per day a bare minimum. with no energy to train and suboptimal muscle growth. unless you replaced some of them with more fat and protein. especially if your goal is focused fat loss or primary fat loss. Such a severe deficit could increase the risk for muscle loss and metabolic slowdown. I recommend you continue eating plenty of green veggies. You also may need to increase the protein if the drop in carbs puts you into a very aggressive deficit. But one thing The Holy Grail Body Transformation Program . I would recommend that you try it only on non-weight lifting days and you don’t do it very often.shtml .in mental haze all day long. or even 3-4 week blocks at a time? I’d heard about the ABCDE diet before and understand that people complained about gaining fat with that approach.0 grams per pound of lean body weight for the low carb days. I’m sure that all kinds of combinations of low and high cycles could work including every other day and alternating 1-4 week cycles of surplus and deficit. but maybe people were just pigging out on the surplus days.HolyGrailBodyTransformation. When dropping the carbs to lower levels than indicated above. your calories would also probably drop too low for the day. Couldn’t you do longer cycles and prevent the fat gain by eating cleaner on the surplus cycles and keeping the surplus smaller.com Support Community: www. If you went to zero carbs. then wouldn’t the longer cycles make sense – like 2 weeks of deficit then 2 weeks of surplus. But it is enough carbs to get you through your training and keep your head on straight. I don’t see anything wrong with experimenting and trying greater carb restrictions on the low days. My best advice: Avoid going all the way to zero carbs or using protein-only diets – it’s simply not necessary and may do more harm than good. That’s part of why I prefer three day cycles (5 low days at most) to every other day carb cycling programs.Page 53 Official website: www. otherwise you may find yourself a “low carb zombie” .

an endomorph who tends to gain fat with the muscle would be especially advised not to stay in a prolonged surplus. is to err on the side of staying in a surplus so long that we start to gain fat.shtml . anabolic state. I think this is where the ABCDE method fell short – too much fat was gained along with the muscle during the surplus/overfeeding phase. and early to bed and early to rise go together because you The Holy Grail Body Transformation Program . but you accept a small fat gain along with it.The Holy Grail Body Transformation Program we clearly do NOT want. I appreciated that you covered the science behind everything and was wondering if you had seen any research that confirmed this belief about “early to bed and early to rise” and how it could affect our fat losses and muscle gains. With the Holy Grail approach we use very short cycles of surplus and deficit (days. then when you go into your fat loss cycle. This Holy Grail approach of short cyclical dieting is not necessary for the skinny “hard-gainer” type of person. The trade off is that the muscle gains come more slowly. I’ve heard it’s more beneficial to go to bed early and get up early in the morning. It’s very difficult to stay in a surplus all the time. but every step moves you forward toward improved body composition versus taking 2 steps forward and 1 step back. I was also happy to see that you talked about getting enough sleep as I think that is far more important than most people realize. That’s the approach you take on a traditional focused muscle gain program. This approach helps prevent any fat gain in the first place. The net effect is you spin your wheels and get nowhere with regards to the fat loss side of recomposition. Certainly fat gain could be minimized during long cycles by using a more conservative surplus and by eating clean. but you also slowly get leaner at the same time. So what happens with the traditional approach to gaining muscle is that you gain the maximum amount of muscle. high quality food. On the other hand. You have to take that fat off later during the fat loss phase.com Support Community: www. you have to spend some of that time burning off the fat you just gained rather than getting leaner than when you started.Page 54 Official website: www. But what we’ve noticed is that even when your surplus is small. additional surpluses are very very easily stored as fat. It’s like taking one slow step at a time. QUESTION: Thank you for the Holy Grail. The short cycles eliminate the back stepping. I notice in particular that when you’re in a prolonged surplus. ANSWER: I have seen research about benefits of getting exposure to early morning sunlight (early to rise). If you experience any significant fat gain during your surplus cycle. the likelihood of gaining fat increases with the duration of the surplus (especially for the endomorph body type). If you’re an ectomorph body type and you have more difficulty gaining weight than losing it.HolyGrailBodyTransformation.HolyGrailBodyTransformation. not even 2-4 weeks. I think it makes sense to stay in a surplus to maximize muscle gains. I was very happy that someone finally focused on this topic that so many of us are interested in – gaining muscle AND losing fat. not weeks or months) and we may even spend more time in deficit than in surplus. so as to be sleeping between 10 pm and 2 am and to maximize the amount of dark hours asleep and light / daytime hours awake.com/InnerCircle. for a long period of time without gaining at least a little bit of fat. if you cheat in that already overfed. The Holy Grail strategies of 3:1 or 3:3 cycles of deficit and surplus are especially helpful to the endomorph.

However. you mentioned that an overweight person should focus strictly on fat loss (no secondary goal). LH in men drives up testosterone levels. motivational factors. muscle loss is much less of a concern than when you are already lean and wanting to get leaner. The subjects who were awakened at 5:00 am and exposed to bright light had a 69. It’s now widely accepted that sleep deprivation is a risk factor for obesity.HolyGrailBodyTransformation. that by the time you finish the fat loss phase.shtml . I feel that I am in both categories – newbie and overweight. A condition known as seasonal affective disorder (SAD) has been studied at length by psychologists and psychiatrists. it’s awfully easy to gain fat along with the muscle. these types of symptoms and behavior can affect whether you lose or gain fat just about every way possible – through calories consumed. body composition was not measured in this study. A lot of people in bodybuilding and fitness immediately connect increased testosterone with increased muscle size and strength but it’s not always clear whether transient spikes in test or growth hormone have a direct effect on increasing muscle mass. cravings for specific foods (especially carbohydrates). I see how this could be an interesting question! My answer is my standard advice: if you have high body fat. so testosterone could be enhanced with extra hours of bright light exposure. hormones and so on.com Support Community: www. Maybe we know why Southern California was always the “Mecca of bodybuilding!” QUESTION: I’m a 40 year old male. one of the authors. However. you will no longer be a beginner.The Holy Grail Body Transformation Program have to get to bed early to get up early and still get enough hours of quality sleep. In part one. Obviously. so I’m left wondering if I should start fresh with a singular focus on fat loss as you suggested or whether I should try to “cash in” on those newbie muscle gains before switching to a single goal of fat loss? ANSWER: If I understand your question correctly. was the possible effect on mood and depression. Symptoms include depression. but it does appear that getting maximum daily exposure to sunlight has benefits of its own. you’re wondering if you start on a fat loss phase and stay focused on fat loss for 12 weeks or more. feelings of hopelessness and oversleeping. 200 pounds and 27-30% body fat. you also mentioned that “newbie gains” can account for a person sometimes having near equal gains in muscle and losses in fat over an extended period.com/InnerCircle.” What was of even greater interest to Kripke. SAD occurs during the short days and long nights of winter and fall when there is less sunlight and colder temperatures. a psychiatrist at The University of San Diego. And when your body fat is high and you go into a prolonged calorie surplus. but an actual type of depression. loss of energy. said that “benefits of increased testosterone may include a muscle building and strengthening effect. Daniel Kripke.HolyGrailBodyTransformation. The Holy Grail Body Transformation Program .Page 55 Official website: www. after you re-defined the possible goals. There are very few exceptions to this rule. For example. start with fat loss first. right? A 2003 study published in the journal Neuroscience Letters found that Luteinizing Hormone (LH) was increased after bright light exposure. Dr.5% increase in LH while the placebo light group did not. That’s because when your body fat is high. Much more than just the winter blues. in reference to the results of this study. calories burned.

Page 56 Official website: www. secondary fat loss). for people who have very busy schedules or people who have lower recovery abilities. You’ll be less likely to add fat while adding muscle to an already lean body. natural gains almost always start coming very slowly. Body recomposition is a challenging goal. To achieve optimal hypertrophy. depending on how much you split up your body parts. newbie gains is not referring to how many months or years of training you’ve accumulated (training age). how to abbreviate your workouts is discussed in the TNB workout that’s included with this program. newbie gains means the first pounds of new muscle you gain. not how long you’ve been weight training per se. Virtually any weight training program could be used in conjunction with the Holy Grail system of cyclical dieting. However. so you should really be asking yourself what is the optimal training frequency. because the honeymoon period of “newbie gains” is over. abbreviated programs can be used.HolyGrailBodyTransformation. and in fact. and on bodybuilding or hypertrophy-focused programs. is not one where you should be looking to do the minimum amount to get by. The second 10-12 pounds of pure lean body mass will be significantly more difficult. You’re no longer a “newbie” in muscle gaining terms. you cut back to three days a week.com Support Community: www. after you’ve already gained a sizeable amount of muscle. because in this case. With muscle growth.HolyGrailBodyTransformation. after that. The Holy Grail Body Transformation Program . then switch gears and go into your focused muscle building macrocycle (or primary muscle gain. you still haven’t put on that first 10-12 pounds of muscle yet. QUESTION: What is the minimum amount of strength training required to prevent muscle loss in a hypocaloric situation? ANSWER: The consensus among most trainers and strength coaches – and the strength training research backs this up – is that you need a minimum of two training sessions per week to maintain the muscle you have. I recommend three to four days a week for most people. as long as it has a periodized system with strength and hypertrophy elements. You’re likely to see only minimal differences in results between the three and four day schedules. I predict that you will find that the first 10-12 pounds of muscle is fairly easy to put on regardless of whether you do it now or 3 months from now or 6 months from now. four or even five days a week can be beneficial. This program however. so extremely brief and infrequent types of training paradigms would not be optimal while following the Holy Grail.com/InnerCircle. Once your body fat is down to the average or better range. accumulating a certain amount of training volume is important.shtml . So pour your mental focus and physical effort into getting lean right now. And once you’ve put on 20-25 pounds of lean mass. So even if you focus on fat loss for 6 months and at that point. without that much compromise in results. Three days per week is often cited as optimal. Instead of training each muscle group twice a week on the two day split. Each session will last approximately an hour. you’d be usually be considered out of the beginner stage.The Holy Grail Body Transformation Program You don’t need to be concerned about missing out on newbie muscle gains. and I think you’ll find that first spurt of muscle will still be there for you to enjoy. although the workouts can be shortened if necessary. for a total of four weekly workouts.

adding weight where called for and progressively overloading your muscles from one week to the next? That’s what counts. 1 day high method. and one step closer to muscle gain as your primary goal. It’s prolonged severe deficits that you should avoid. I’m wondering if spending 3 days in a deficit might be enough to trigger a slowdown in metabolism or starvation mode symptoms. bringing the length of your workouts into the neighborhood of 30 minutes or so. As for other starvation mode symptoms like appetite increasing. small muscle group exercises). if your body fat is on the high side. you could actually take reefeds even less often (once every 5 to 7 days).shtml . But keep in mind that doing so will decrease your weekly deficit. secondary goal muscle gain. secondary goal of muscle gain. If you hit it really hard on the basics. With that in mind. you cannot necessarily judge the effectiveness of your workouts on time spent training. you may surprise yourself what you can achieve with a fairly modest time investment. Keep in mind that while the type of strength training recommended in the Holy Grail program typically lasts close to 60 minutes per session. with the three days in a deficit and the 1 day all the way up into surplus – a pretty big reefed day. Typically. for any reason. by the 3rd day you’re just starting to sense the hunger and craving the “missed foods” like the starchy carbs. then I recommend sticking with the 3 days low. so you’ll be moving further away from primary goal fat loss. and I mentioned in a previous Q & A that some people even like doing every other day cycles. Three days in a deficit is a short period of time and it’s intentionally set up that way.Page 57 Official website: www. If your goal is primarily fat loss. The Holy Grail Body Transformation Program . Your metabolic rate and regulatory hormones are not going to crash in just 3 days. large muscle group exercises) and which are secondary (generally isolation.com Support Community: www. with a reefed at least every fourth day to provide psychological relief and help prevent any metabolic slowdown.HolyGrailBodyTransformation.The Holy Grail Body Transformation Program In addition.HolyGrailBodyTransformation. although a little hunger comes with the territory on low carb days. The answer to your question is really about whether you want to compromise on the fat loss side of things a little bit more. so it shouldn’t worry you. but it’s easy to hold out because you know you have a reefed day coming. QUESTION: You suggest a 3 days low 1 day high carb cycling schedule for someone with the primary goal of fat loss.com/InnerCircle. If your sole rationale for doing 2 days low instead of 3 is that you’re worried about metabolic slowdown. It’s what you do in the time you have that counts – did you train with intensity? Did you hit your training goals for the day. This could clip off anywhere from 15 to as much as 30 minutes off your strength training time. When you need to minimize your training time. would a 2 days low. that probably won’t happen either in just 3 days. 1 day high carb cycle be a useful option? ANSWER: You could experiment with 2 days low and 1 day high. secondarily muscle gain. you can cut back on the isolation/ secondary exercises and leave only the primary exercise in the routine. you can set that fear aside. In fact. the TNB program has specified which exercises are primary (generally compound. Usually it takes a more prolonged deficit before there’s any metabolic slowdown or before a low calorie/ and or low carb diet becomes harder to tolerate. We don’t cut calories severely or for a long time on this program.

It might also elevate your metabolic rate after the training session similar to the way high intensity cardio increases metabolic rate after the workout (known as excess post exercise oxygen consumption or EPOC).HolyGrailBodyTransformation.” What is it – cardio training or resistance training? All kidding aside. Use the most effective muscle building workouts possible – traditional hypertrophy-focused strength training. All kinds of intense training – cardio or resistance – are best done fed.” it’s very possible that may increase the amount of calories burned during your workout. Low intensity or even medium intensity cardio training does not require any special pre or post workout nutrition strategy. Arguably. For optimum strength and muscle growth. But if your primary objective is gaining muscle (and that’s one of the goals of this program). the less effective it becomes for building strength and muscle. But a good principle to remember is “Never compromise your primary objective. I answered that low intensity cardio is ok to do fasted.Page 58 Official website: www. In a separate question. This is both for energy reasons and for recovery and body composition improvement reasons. This could help increase fat loss to some degree. rest intervals) need to stay in the optimal strength and muscle growth ranges. your acute training variables (sets. some of our observations about pre and post workout nutrition could apply to high intensity cardio training. fat loss and what many women call “toning”.HolyGrailBodyTransformation. This is why we don’t recommend doing high intensity interval training fasted. then what if I separate my cardio and weights – do I take a post workout meal and carb up after both training sessions? ANSWER: All our discussions about post workout nutrition refer primarily to intense weight training.com/InnerCircle. I have nothing against circuit training – it has it’s place. QUESTION: Do the post workout nutrition guidelines apply to cardio training as well? If so.The Holy Grail Body Transformation Program QUESTION: What do you think about changing the type of training on fat loss days to something more metabolic and calorie-burning like circuits and then change the type of training to strength and muscle mass workouts on the higher calorie surplus days? ANSWER: If you switch some of your workouts from traditional strength training to circuit training or the increasingly popular “metabolic weight training. then don’t compromise your muscle gains by using general fitness or conditioning workouts like circuit training.” If you are highly time-restricted and your goal has nothing to do with gaining muscle and you simply want physical conditioning. Use weight training as your tool for building muscle and strength and use cardio and nutrition as your tools for burning fat. someone asked me about fasted cardio.com Support Community: www. the more you try to turn your weight training into a fat loss workout. The Holy Grail Body Transformation Program . however.shtml . load. reps. then I could understand why you might use circuits or metabolic strength training workouts. I often joke around about circuit training being “exercise with an identity crisis. not cardio. However.

Either way. This is very counter-intuitive to a lot of people because many experts advise their clients NOT to eat after cardio.m and biceps plus intense cardio in the p. Some people argue that twice a day training creates two windows of opportunity and with proper feeding after each session. Or. post workout nutrition could be applied to both post workout windows. Then. it would actually be beneficial to have some kind of nutritional intake after intense cardio training. This subject is still being debated. When carbs and calories are limited. with the intention of increasing fat loss. a bodybuilder might do chest in the a.HolyGrailBodyTransformation. and often what’s optimal for losing fat is not optimal for gaining muscle. Having two post workout meals. this could actually improve body composition results over once a day training (provided that the double training sessions don’t push the body into an overtrained state). and low or medium intensity cardio requires no extra intervention at all. and back in the p. The carb intake simply would not be as high as after the longer. take two showers. depending on his split. it might pan out like this: Many people do their cardio right after their weight training and this is often for practical reasons. It’s possible that may indeed increase the fat oxidation during the acute period after the workout. it doesn’t necessarily deplete the whole body and is not as energy intense as a 60 minute weight training workout. A Holy Grail transformation means gaining muscle. so protein and carb intake afterwards might help. If you split your weights and cardio. much like weight training.com/InnerCircle. and the possibility of getting that second (albeit less impactful) window of opportunity. After this long weight training plus cardio workout. this may provide benefits including better energy allocation (you’re not as tired from weight training so you can put more energy into the cardio). intensity and energy demands of the workout. you’d take your primary post workout meal after the weight training workout. The amount of carbs and calories provided might simply be higher or lower depending on the volume. he might do chest and abs in the a.shtml .Page 59 Official website: www. The difference is.m. an intense cardio workout might be as little as 20 minutes. the same situation occurs with double split weight training that is often employed by advanced bodybuilders. but it actually does make sense to get some kind of intake before and after all intense training sessions. as they don’t want to schlep to the gym twice a day.com Support Community: www. you’d arrange your daily meal schedule so one of your other meals falls after that high intensity cardio session. For example. Intense cardio is only secondary. In this case. The Holy Grail Body Transformation Program . both of substantial size. assuming you have carb calories to spare. Eating after every intense workout is optimal for gaining muscle. but the size of the meal would be smaller than the meal following your longer weight training workout. On a tangent. depends a lot on how many calories and grams of carbs you have to spare in your nutritional budget.The Holy Grail Body Transformation Program Post workout nutrition for cardio is a little bit fuzzier. you have to save the bulk of them for after your most intense workouts and that means intense weight training first. but it may also be missing the forest for the trees. more intense workout. you’d certainly take a very large post workout meal – the highest carb meal of the day. In a perfect situation. Intense cardio creates a window of opportunity of its own. In practice.m.HolyGrailBodyTransformation.m. etc.

That might give you some insights.com Support Community: www. it’s going to negatively impact your fat loss.shtml . or even flat out junk food on high carb day seem to work at least as well as natural complex carbs and possibly better – again. hypocaloric dieting. unrestricted cheat days or cheat weekends. unprocessed foods 90% of the time and the other 10% of the time. it’s more likely that if you’re in a surplus. A period of reduced carb hypocaloric dieting that precedes a large surplus alters the hormonal milieu and depletes glycogen.HolyGrailBodyTransformation. If eating cheat foods pushes you more easily into a greater surplus than you need. These kinds of rules usually make for better compliance in the long run. The Holy Grail Body Transformation Program . which creates a space for some of those excess carbs to go on the surplus/refeed day (“cheat day”). cereals.The Holy Grail Body Transformation Program QUESTION: What percentage of calorie limits can be treat/cheat foods without impacting on fat loss? Has this ever been assessed in a scientific way? ANSWER: First of all. but keeping within your target calories and macros. Another way to approach it is to allow one or two free meals every week where you can eat whatever you want. not to mention much happier dieters. pancakes. increases the odds that you’ll push yourself into a calorie surplus larger than you can utilize.at least not in the context of a carb cycling program. Some nutrition and bodybuilding experts have looked at how much carbohydrate you could take in on a reefed day following a period of low carb.Page 60 Official website: www. Also. eating large amounts of junk food. You need a small surplus – typically about 10-15% over maintenance calories to gain lean mass at the maximum rate. My typical advice is to follow a 90% rule: stick with natural. A lot of it depends on what happened before the cheat. a high fat and high sugar intake increases the likelihood that some of those dietary fat calories will easily convert into body fat. Also. so we know that kind of surplus is needed for optimal muscle growth. (Witness the bodybuilder who actually looks better the day after his contest after the victory celebration feast!) How often you can do this and how much extra you can eat on the surplus (“cheat”) day are the big questions and I think there are too many variables to give a single answer. have whatever you want. I don’t recommend free for all. calories always count. Naturally of course. there is reason to believe that using high glycemic carbs or even called “not so clean” carbs like pasta. Either way.com/InnerCircle. including refined sugars and fat. that’s if you’ve created a space for those extra carbs with previous depletion. But cycling carbs changes the game – a lot. This is how it appears that people get away with eating junk food or unusually high amounts of carbs in a surplus with no ill effect or possibly even achieving a positive effect. I recommend allowing yourself room to eat your favorite foods on occasion.HolyGrailBodyTransformation. I’m not sure if any scientists have ever looked at how much junk food and cheating you can do without storing body fat or slowing down your overall progress .

How many carbs? We’re talking at least 9 g per kg of LBM which would be about 750 grams of carbs on in one day for an average 185 pound male. They also seemed a better choice for bodybuilders.com/InnerCircle. Taking a break from carb depletion and spiking carbs also stops the catabolism and even allows you to rebuild muscle. but stay within The Holy Grail Body Transformation Program . Doing extreme reefeds or all-out unrestricted cheat days is not my favorite approach to carb cycling.HolyGrailBodyTransformation. if I weigh 195 pounds at 10% bodyfat and I’m on a Holy Grail style recomp program. These programs called for 1-2 days of massive carbing up. even after getting adapted to it.8 to 1. These cyclical ketogenic diets were viewed by some as an improvement over ketogenic diets like Atkins which did not have any carb up. and that could include so-called junk food sources of carbs. a full 5 days of near-zero carbs is harder to tolerate than just 3 days of low carbs.shtml . high fat ketogenic diets distasteful and hard to sustain. you temporarily won’t get fat from overeating – even junk food carbs.com Support Community: www. That may seem like an insane amount of carbs. carbs are pushed first into muscle cells. it requires depletion of glycogen and this is not appropriate for everyone. It’s the depletion phase that potentiates the ability to carb load so much without getting fat – even junk carbs.The Holy Grail Body Transformation Program In the 1990’s. After a period of depletion. Furthermore. here’s where this ties into your question. The cyclical low carb diet called for 5 days of low calories and very low carbohydrate intake followed by 2 days of high carbohydrates and fairly high calories – enough to achieve glycogen supercompensation. This wouldn’t happen under normal circumstances. or about 350-450 grams. but some people who use these types of diets actually hit those amounts – and higher (1000-1200 grams is not unheard of) and continue to improve their body composition. This causes the muscles to fill out from water and glycogen being driven into the cell and it creates an overall anabolic response. you can consume a surprisingly large amount of carbs for one day without storing body fat. my low carb days might be 175 grams and then on reefed days I might go up to 2-3 times that. for this to work. cyclical low carb or ketogenic diets became a popular variation on the standard (ie. This means that after a period of carb depletion and continued training. I prefer the allowance of one or two “free meals” per week (eat absolutely anything you want. I prefer to be more conservative on low carb days seldom dropping below 0. many people. find almost zero-carb. (never below 100 g) as well as more conservative on reefed days. Nevertheless.HolyGrailBodyTransformation. and when your muscles have become insulin sensitive. but it’s never a carb or sugar “binge” and it’s not the 700 – 1000 gram refeeds you sometimes hear about after a more extended and extreme depletion period. myself included. In addition. Keep in mind. I’ve seen the extreme carb up or junk-loading approaches work. Now. Aktins) low carb diets). I would occasionally go higher if my activity level is really high and/or when muscle gain is the first priority.0 g/lb bodyweight. but I’ve also seen them backfire far too many times to prescribe it broadly. though. For example. this should answer your question and goes to show that if you’ve primed yourself through diet depletion and or training depletion to a great enough degree.Page 61 Official website: www.

HolyGrailBodyTransformation. vegan bodybuilders are somewhat rare and arguably.shtml . I suppose that depends on what you include with vegetables. Establish your calorie goals first. That’s not to say a vegan can’t build a fine physique.com Support Community: www. you could still probably get close to hitting your protein target for the day. By vegetables if you mean including beans. while a vegan should have no difficulty with fat loss simply by setting calories and total daily protein correctly. The Holy Grail Body Transformation Program . first. It would require an entirely new set of specialty menu plans for that. and secondary in importance. at least from a competitive perspective. QUESTION: Tom. a vegan diet probably puts you at a disadvantage in the muscle building department. You’ll get plenty of complete proteins from using dairy products or eggs daily and or mixing and matching your vegetarian proteins each day for the full spectrum of amino acids. you will probably come up short on total daily protein. co-ordinated with training. what do you think about taking 1 out of every 3 days eating purely raw fruits and vegetables? ANSWER: Between dairy products. The diet completely void of animal based proteins is sub-optimal for building muscle in comparison to one that contains at least small amounts of animal based protein. My questions are. As for pure fruit and vegetable days. eggs and high protein plant-based foods.com/InnerCircle. cereal. I have seen a handful of vegans pursue physique goals to the point of bodybuilding. I don’t. However. you can easily get all the protein you need (as an ovo-lacto vegetarian). I eat some yogurt and cottage cheese and some eggs. be sure to hit your protein requirement every day. I could stand to gain some muscle and lose a little more fat. In fact. Meat and fish eaters will simply have a wider variety of protein sources to choose from and the non-meat eater will need to carefully double check her daily protein intake to make sure she’s getting optimal amounts. etc. that’s approximately one gram per pound of body weight. which is an area of nutritional expertise I don’t have. And if you want to relax your carb choices. and I know which vegetarian protein versions to substitute for meat in your suggested meal plans. especially in your post-workout meal after really intense training sessions. Also. legumes and high protein whole grains. If you mean only green veggies and salads plus fruits. Your goal should simply be to hit your daily macronutrient and calorie goals every day. This program was not designed for a strict pure vegetarian (vegan).HolyGrailBodyTransformation. or 120 grams for you. see any reason why an ovo lacto vegetarian can’t get equal results as someone who eats meat. will this make it harder to gain muscle and lose fat? Second. As per the Holy Grail nutrition guidelines. I don’t eat any meat at all. who doesn’t eat any animal based proteins whatsoever. that’s the day to have your bread. however. the physiques of vegan bodybuilders I’ve seen don’t compare to the physiques of non vegetarians. Then I recommend controlled refeeds with mostly “clean” (nutrient dense) carbs. pasta.The Holy Grail Body Transformation Program your macro and calorie targets for the day). I’m a female 5’6” 120 pounds.Page 62 Official website: www.

It may surprise you how you can stay lean or even continue to lose fat on less cardio. I have the time – I’m a student and so the only time commitment I have is studying. don’t fix it if it’s not broken. There’s no way you’re going to be able to keep doing double cardio and maximize muscle gains. you can always bring the cardio back up. then you’ll definitely want to decrease your cardio. QUESTION: Tom.5%. But there are downsides of doing a large volume of cardio which include overuse injuries. in your Holy Grail program. ANSWER: I’m not against double cardio for short periods of time for the physique athlete prepping for competition or anyone working under time pressure to reach a goal. My concern is that I won’t be able to reach my long term goal of 17% body fat without the cardio so I’m wondering if it’s ok to keep doing cardio 2X a day at least until I reach that goal. But for optimal results in terms of gaining lean body mass. 5-7 days a week (I alternate between spinning class. it shouldn’t be done all year round purely for body composition purposes. keep your cardio down to 3 days per week. The Holy Grail Body Transformation Program . then daily cardio is an effective strategy and occasionally for peaking. The problem is. I see that you are tracking body composition and if you’re getting good fat loss results while maintaining your lean body mass. then your high volume cardio strategy is working. If your goal is focused maximal fat loss. For optimal muscle gains. Two cardios a day is highly effective for focused fat loss programs. When I increased my cardio to 40-45 minutes twice a day.HolyGrailBodyTransformation. and certainly you can eat some of those veggies raw. Feed the Muscle) to go from 28% down to 20. metabolic adaptation and interference with strength/muscle gains. Rather than cut your cardio drastically. now you’re saying the same thing I heard elsewhere – don’t do too much cardio. elliptical machine and running) – plus lifting – that’s when I really started to drop the fat. I used your fat loss program (Burn the Fat. taper it slowly over a period of weeks. especially when you’re doing intense training that includes the 4X a week of weights and 3X a week of cardio that’s called for on this program.The Holy Grail Body Transformation Program I think it’s a great idea for everyone – meat eaters especially – to eat more fruits and veggies. I don’t feel overworked. High volume cardio is for peaking. You could even take occasional days of “fruit and veggie fasts” where you take a break from the high daily protein intakes. I would make it a point to hit your daily protein target the majority of the time. but I still have more fat to lose and then I want to gain some lean muscle. I figured out my body type and I am definitely an endomorph – I put on fat very easily. However. I’m fairly happy with my results so far. but don’t overdo it when muscle gain is a primary goal. and even though you mentioned that you’ve done 2 a day yourself when you competed.com Support Community: www.Page 63 Official website: www. As a general rule. If you need to. I don’t feel exhausted from doing 2 cardios a day. I lose it slowly and the ONLY and I mean the ONLY way I seem to lose it quickly is to do a lot of cardio. double cardios can also be helpful. Once your goals switch to gaining muscle.HolyGrailBodyTransformation.com/InnerCircle.shtml . But I’ve heard so many warnings about doing too much cardio.

Fat loss is achieved from the caloric deficit which is best handled primarily though nutrition and then secondarily through cardio. should be done fed. The Holy Grail Body Transformation Program .HolyGrailBodyTransformation. In fact.com Support Community: www. You mentioned fasted cardio and recommended it in your earlier e-book. I have been tracking my lean body mass and didn’t lose ANY muscle at all. on those days you should change your training for better fat loss like doing more high reps and then on the carb up days you should change your training more for muscle mass with heavy weight and low reps. On this program we do heavier strength days in the 5-6 rep range and more moderate hypertrophy days in the 8-12 rep range. I’d recommend eating breakfast (meal one) immediately afterward.Page 64 Official website: www. including cardio (interval training for example). Thanks! ANSWER: Doing cardio in the morning fasted (or semi-fasted on just a protein shake) is fine even during this program as long as you keep the intensity level low to medium. For optimal results on a body recomp program. it’s a myth that doing high rep weight training will increase fat loss. but I was just wondering what you thought.HolyGrailBodyTransformation. you could actually lose muscle if you stop training with the heavier weights and you’d get no added fat loss from the higher reps. ANSWER: I covered on this subject in a previous Q & A about whether you should eat more on training days and another about whether the type of training should change on low carb and high carb days. I’ve read your articles about the pros and cons of fasted cardio I the morning and I for one. Burn the Fat. But switching entirely to very high reps (13-20 and up) for all your training is a mistake. Occasionally mixing in some high reps there is fine as well. but I don’t think you said anything about it in the Holy Grail. Keep the majority of your weight training focused on strength and hypertrophy and let the cardio and nutrition take care of the fat loss. As for high reps.com/InnerCircle. Feed the Muscle. It’s always a good idea to use a periodization program and that can include alternating between lower and medium/higher rep days. Is it ok to keep doing it fasted when your goal is concurrently losing fat and gaining muscle? The reason I ask is because you hear a lot of people say that fasted cardio can make you lose muscle. as it teeters on the catabolic side. Intense training of all kinds. it’s best to avoid any nutritional or training techniques that are “high risk. love doing it this way. It works for me and I like having it out of the way early. Doing intense cardio in a fasted state is more risky.shtml .” QUESTION: Tom is there a reason you don’t synchronize your training periodization with the nutrition periodization? I’ve read some stuff about cyclical dieting before that said when you’re doing a depletion phase of a carb cycling schedule.The Holy Grail Body Transformation Program QUESTION: Hey Tom. for optimal performance and optimal body composition results.

com/InnerCircle.shtml .HolyGrailBodyTransformation.The Holy Grail Body Transformation Program The Holy Grail Body Transformation Program: Conclusion The Holy Grail Body Transformation Program .HolyGrailBodyTransformation.com Support Community: www.Page 65 Official website: www.

as I mentioned in part one. Of course.HolyGrailBodyTransformation. enjoy those newbie gains while they last!) One of the most common obstacles blocking the way to reaching a goal is setting two or more goals that conflict with one another. Instead. but he competes in bodybuilding as a bantamweight. Despite all the biological and evolutionary evidence to the contrary. Having huge muscles also has no survival value. Being ripped has no survival value. of course). why do so many people persist in believing that huge simultaneous gains in muscle and losses in body fat are easy and common? I can think of two reasons. There are only a handful of exceptions. or the best case scenarios . what you're really seeing is a complete fabrication (phony testimonials. Looking at some before and after photos. nutrition. especially in the legs.HolyGrailBodyTransformation. but they might be 10 or 15 pounds lighter than in the fat before photo. if he didn’t run so much. Building large muscles while getting cut goes against our evolutionary programming. because what we are trying to do with the Holy Grail program is to put the odds in your favor for making a “results not typical” transformation. supplement and weight loss marketing has brainwashed people into expecting incredible gains of muscle along with large losses of fat (if you use their products. Choosing the right parents helps too (and if you’re just starting out.shtml .com Support Community: www. This is a challenging goal to achieve. there are exceptions to everything. you can put one and one together. The Holy Grail Body Transformation Program . Ripped muscles create an optimal illusion of more size.com/InnerCircle. they reveal more muscular definition. you’d swear they weighed MORE in the lean after photo. They don't go well together. Training for strength and maximum muscle mass while trying to train for long distance endurance events at the same time is a perfect example.Page 66 Official website: www. He would likely be much larger and stronger. I have a friend who wins masters bodybuilding contests and has run full marathons in the same year. One reason is because when people get leaner. especially for men. steroid-using models. I want to conclude with both a dose of encouragement and a dose of reality so you can set your goals realistically. Being ripped and huge… well. I want to end by re-emphasizing the main point from part one: gaining a lot of muscle and losing a lot of fat at the same time is difficult and uncommon. I want to encourage you. You’ve got to have all your ducks lined up in a row to make this work: training.not the typical results. which revolve around certain ideal conditions being present. More often than not.The Holy Grail Body Transformation Program Conclusion: Fat loss and muscle gain reality Although I've made a strong case for how to gain some muscle during your fat loss program (or just prevent muscle loss) and how to lose some fat during your muscle gain program (or just stay lean). and lifestyle. photoshopped pictures). Second. But it would be irresponsible of me to rave on about how you can “easily” gain huge amounts of muscle and lose a lot of fat concurrently.

Choose a primary goal for your macrocycle 2. The Holy Grail Body Transformation Program . Your chances for success are greatest if you choose your single most important priority. Set up your weight training schedule with 3-4 days per week of training (bodybuilders may use higher frequency on body part split routines) 9. what often happens is your progress in either direction will be so slow that you'll give up out of sheer frustration. and pour your heart into it. remember our new paradigm on setting body transformation goals: That is. Start with 3 days per week of cardio.HolyGrailBodyTransformation. Establish a plan for pre and post workout nutrition (microcycle) on training days 4. Use menu templates or sample menus as examples to design your own meal plans 6. Cycle calories by manipulating your carb intake – protein and healthy fats stay relatively constant.HolyGrailBodyTransformation. To get the most out of this program.com Support Community: www. prioritize one goal because it's psychologically detrimental to split your focus. let’s summarize the components of the Holy Grail body transformation system: 1. make that your primary goal. 5. while the carbs vary (example: 3 days low carb. Choose your within-week calorie/carb cycling plan (mesocycle) 3. be sure you have a primary goal. Measure body composition once a week. etc. minimum 1 g/lb of bodyweight 8.com/InnerCircle. 1 – 3 days high carb) 7.) 11. Adjust carb and calorie levels as needed based on your weekly results. Without a primary focus. Add sparingly when fat loss is primary focus. 10. stress management plan. If for no other reason. In closing. Determine maintenance calorie needs and set calorie levels for low days and high days. Make sure all lifestyle factors are in place (adequate sleep. the more you begin to make compromises. even when you’re pursuing the “Holy Grail” of body recomposition. Double check for adequate protein intake – eat protein at each meal.The Holy Grail Body Transformation Program The more you attempt to split your focus between two conflicting goals. Limit cardio to 3/d/wk when muscle gain is primary goal.Page 67 Official website: www. little or no alcohol.shtml .

you can discuss this program with our thousands of members or ask me questions in the Inner Circle discussion forums. In order to create the next edition of this program. Whether you hit a snag and had some challenges. Please take a moment right now to drop me a note via email with your initial impressions about this course at: http://www. if you’re a member of our Inner Circle. I’d love to hear from you right away.com/InnerCircle.com/innercircle. or there were unanswered questions and you’d like to have a question added to the FAQ section.shtml.HolyGrailBodyTransformation. Train hard and expect success! Tom Venuto.HolyGrailBodyTransformation. let me know either way. the interest in the Holy Grail Body Transformation system has exceeded our expectations by such a large magnitude that we plan to expand it even further and continue to build it into an even larger and more comprehensive program. I would love to get your feedback. The Holy Grail Body Transformation Program .Page 68 Official website: www. TNB first appeared in Men’s Fitness magazine. you can get membership information at: http://www. then I expanded it for our Inner Circle members who started testing the TNB workout last year. This will help us create future editions of the program as well as prove motivation and inspiration to our new users and our current community. or it all worked brilliantly and you have a success story or testimonial to send me. Our gallery of success stories is growing rapidly and we want to hear about the results from even more Holy Grail users. If you’re not a member of our private community yet.shtml . I’d also like to hear from you again to find out about your results.shtml Thanks again for reading.HolyGrailBodyTransformation.com/contact. Although this program has expanded tremendously since it’s early days. after you’ve put this program to work. In a few months. The entire question and answer section in this edition is a result of all the feedback I received from first edition users. This program has grown from a short e-book that was originally offered as an ancillary bonus report for another product to an exciting stand-alone program which is already becoming immensely popular after less than a year on the market. Now that you’ve finished reading. Last but not least.com Support Community: www.HolyGrailBodyTransformation. but also your experience with the TNB workout. The response and the results from this workout system have been phenomenal. if you used the workout. author of The Holy Grail Body Transformation System. I want to hear not only about your experience with the Holy Grail nutritional periodization and cycle dieting techniques.The Holy Grail Body Transformation Program Afterword Thank you for reading The Holy Grail Body Transformation System – which is now in its second incarnation.

T. C. University of Zu¨rich. Ivy. 1996 Dulloo.et al.17(9):1678-83. Hardcore Bodybuilding. Social Support and Oxytocin Interact to Suppress Cortisol and Subjective Responses to Psychosocial Stress. & Browning. & Portman. et al. 561-565 Human Performance Laboratory. KD. 89-93.Page 69 Official website: www. Clin Nutr.M. Xipe Press. 5:25-30. 2001 McCarthy JP.. 16(suppl): 25-35. Duchaine. University Alma Mater Studiorum of Bologna. Avery. Hormonal Response to Overfeeding. 82L 339-356.com Support Community: www.D.. 17: 347-363. M. D.. Switzerland. Contemporary Books.HolyGrailBodyTransformation. A model for the prediction of energy balance and body weight. 21004 Lev-ran A. Volek. Italy.. 864870.. 2002 Wallace. et al. Biodynamics Laboratory. Dulloo AG.S. 1997 The Holy Grail Body Transformation Program . Perspectives in Body Composition.P. A Scientific Approach. 631-640. Body composition and hormonal responses to a carbohydrate-restricted diet... Forbes. 29. M. 1979 Donnelly JE. Jacquet J. M. Department of Clinical Psychology (MH. Body Opus. Br Jour Nutr. 2003. AG. Obesity. et al. 32: 573-576. Sharman. Scheett. Annals of Human Biology 4. N. Bologna. Medicine and Science in Sports and Exercise.:49:608-11. 1991. Effects of cross training on markers of insulin resistance/hyperinsulinemia. Invest.D. et al. 1170-1175. University of Nebraska at Kearney 68849. Dan.54:1389–1398.HolyGrailBodyTransformation. 1336-1347. R. Fred. University of Wisconsin-Madison. 1.. Mills. Muscle hypertrophy with large-scale weight loss and resistance training American Journal of Clinical Nutrition.G. 1999. Basic Health Publications. et al. A.com/InnerCircle. GB Body fat content influences the body composition response to nutrition and exercise. John Ph. Am J Clin Nutr. Compatibility of adaptive responses with combining strength and endurance training. Human obesity: an evolutionary approach to understanding our bulging waistline. Dietary Induced Alterations in Thyroid Hormone Metabolism During Overnutrition. diabetes Metab res Rev. 27(3):429-36. Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Biol Psychiatry 2003. Vol 58. Journal of Applied Physiology. Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. et al. Volume 64. The control of partitioning between protein and fat during human starvation: its internal determinants and biological significance.B. 2007 Hatfield.. Alcohol. 1997 Forbes GB. Curr Op Clin Nutr Metab. 2009 Sep. Int J Obesity. Robert. USA. et al.S. Gomez. 51. Annals of the New York Academy of Sciences. Ph.J. J. Regulation of body composition during weight recovery: integrating the control of energy partitioning and thermogenesis. W.. 2002 Forbes. B.The Holy Grail Body Transformation Program Selected References: Danforth. 359-365 2000.shtml . Love.L..J. 1993 Heinrichs. Staron. 904. Nutrient Timing. 1977. PhD. GB. Med Sci Sports Exerc.L. Payne PR & Dugdale AE. & Kraemer. TB.J. Valimaki. 1989 Hall.D. Journal of Clin. 1984 Vicennati V.. Stress-related Development of Obesity and Cortisol in Women.. What is the required energy deficit per unit of weight loss?. UE). 70. Metabolism. 1995.

shtml .com www.The Holy Grail Body Transformation Program Appendix 1: Carb Cycling Meal Plans The Holy Grail Body Transformation Program – Appendix 1 www.com/innercircle.HolyGrailBodyTransformation.HolyGrailBodyTransformation.

If you’re much larger and more active than the sample reference person. it would require an entire book filled with a huge variety of meal plans to cover the majority of scenarios. That’s because the Holy Grail program requires a certain amount of weekly training. In setting calories. At the very least. Although I haven’t created a customized meal plan exclusively for you.shtml . Even then. we will use a “reference person” that represents the average or typical individual who might follow this program. personal tastes in food would dictate that no generic menu plan will be ideal for everyone.The Holy Grail Body Transformation Program Introduction to the Holy Grail carb cycling meal plans Every person has unique calorie.com www. macronutrient and nutrition needs. like the “carbophobia” I mentioned earlier. Yet another is because if I print a specific menu. and that requires a certain amount of energy. you’ll need to calculate your personal calorie needs and increase the calories and servings of all the foods listed on the sample menus. but still has body fat to lose. we’re making an assumption that your activity level won’t go much below moderately active once you’re into this program. If you’re very small in body size. You can also increase or decrease the calories or macronutrients as your personal needs dictate.HolyGrailBodyTransformation. That’s one reason I’ve never been keen on prescribing meal plans. you may need to decrease the calorie and macronutrient amounts slightly. so we will estimate that the reference male is about 190 pounds and the reference female is about 140 pounds. You might be allergic or intolerant to certain foods (dairy and wheat/gluten products are commonly avoided for these reasons). The Holy Grail Body Transformation Program – Appendix 1 www. I have done something that will help all Holy Grail readers immensely. You can use these samples as idea starters and easily make substitutions with your favorite foods.HolyGrailBodyTransformation. That person is moderately active and not obese. some foods may be readily available while others are not. macronutrients and foods To create a set of general menu templates that’s useful to you. That means you must learn the arts of substitution and customization. This kind of perfectionist thinking is not beneficial – it’s another form of neurosis. There are some foods you may love to eat every day and some you strongly dislike. some people think they’re not allowed to have that food (not true). Customizing your calories. Another reason is because if a certain food isn’t printed on the menu. Depending on what part of the world you’re from. they’ve failed. I’ve created one set of sample menus which you can use as templates. You may like to use post-workout or meal replacement drinks for convenience or you may prefer whole foods. most people get the idea that if they don’t follow exactly what the meal plan says 100% of the time. I prefer to teach nutrition principles which give you the information you need to create your own meal plans. or within 10 pounds or so. These are only a handful of the reasons why it’s virtually impossible to create one set of “perfect” menu plans.com/innercircle.

Anything added that is caloric must be carefully counted into your daily calorie and macronutrient totals. You can use herbs or spices on your fish and meats. This meal frequency is considered the “best practice” on the Holy Grail program as well. then all meals need to be larger and the post-workout meal much larger.com/innercircle. You can make all the substitutions you like. the small. All the sample menu plans in this section are based on 5 to 6 small meals per day rather than 3 (or fewer) huge meals. you could substitute your favorite vegetable stir fry. and it allows you to see how a simple musclebuilding meal is created (lean protein plus natural carbs). especially oils and fats which are very calorie dense. These menu templates show you generally how to place more food around training sessions. the bodybuilder’s method of 5 to 6 meals a day is not a hard and fast rule as long as daily goals are reached and nutrient timing is carefully observed. provided you follow the overall principles of the program and achieve your nutrition goals in the order of their priority. one thing that should stay the same is the post-workout meal should always be one of your largest meals. However. If you make substitutions in your meal plans. the meals have been made with individual foods. Some people may find 3-4 meals or 3 meals plus snacks is more practical for their personal schedule and lifestyle. Refer back to the post workout nutrition section of this book for more details. Typically. it’s easier and more practical for most people to spread the large food intake into multiple smaller meals. The Holy Grail Body Transformation Program – Appendix 1 www. It’s also helpful for maintaining stable blood sugar levels.HolyGrailBodyTransformation. Meal frequency can be customized. this doesn’t mean you can’t or shouldn’t substitute these basic meals with more complex recipes. adding whatever flavorings and additional vegetables you desire.HolyGrailBodyTransformation. these contain whey protein and simple carbs. A post-workout whole food meal can also be substituted with a post-workout drink. One thing you will notice about all the sample menus is that post-workout meals have been labeled and they are almost always the largest and highest carb meal of the day.The Holy Grail Body Transformation Program Our sample meal plans have not been created with complicated recipes. broccoli and brown rice on the menu. spices or even low/nonfat cheese. Customizing your meal frequency Five or six smaller meals has been the favorite method of bodybuilders for decades and is beneficial. if you see plain chicken breast. However. if not optimal for muscle-building programs for a variety of reasons. If you alter your meal frequency from the standard template. On the fat loss (deficit) side.shtml . frequent meal pattern has proven very helpful for controlling appetite and avoiding binge eating. In programs where surplus calories are required.com www. Instead. This is an easy way to get started in the beginning. If you have particularly intense and energy-demanding workouts. You can create fancy omelets with any kind of vegetables. For example. for the most part. it’s your prerogative to move even more of your daily carbs into the post-workout meal.

That means. find it inconvenient and difficult to eat every 3 hours. Following any program that’s optimal for body re-composition or building muscle mass is going to take some planning.thrive on eating 5 to 6 times per day. with a serving of protein at each meal.com www. But if possible. Note: a protein shake. Many people – including most bodybuilders and athletes . if you identify and apply just a handful of the most important nutrition principles.HolyGrailBodyTransformation. This could include a piece of fruit. After nailing down the right amount of calories. a yogurt. you have to be certain to increase your protein per meal so you still hit your daily target. The Holy Grail Body Transformation Program – Appendix 1 www. If you’re in the latter group. There’s a short cut solution to this problem and it works every time. But using the 80-20 rule and taking care of the most important stuff first is a guaranteed way to cut through confusion and start getting results right from the start. a serving of raw veggies. every day.” Meal planning priorities Many people get immensely confused about meal planning when they first start a muscle building or fat burning program and some people stay confused for years until it finally clicks. meal replacement shake or post workout drink could also count as one of the “meals.com/innercircle. a handful of nuts. you should avoid meal schedules that make it any harder to stick with your eating plan than necessary. it’s vitally important to make sure you hit your protein requirement. Your first priority should be to make sure you hit your calorie and macronutrient targets for each day. On a program like this. You can fine tune the details later as you go.HolyGrailBodyTransformation. In other words. set nutrition priorities in the order of most to least important and use the famous 80-20 rule. The remaining 80% is minutia (the trivial many). you’ll be happy to hear that you could consider a 3 to 4 meal per day schedule or 3 meals plus snacks schedule. The 80-20 rule says that 20% of your actions (the important few) will produce the majority of your results. It’s also important to consider the impact of your daily meal schedule on compliance (can you stick with a certain meal plan as a lifestyle?). All you have to do is approach your nutrition program from a “hierarchy of importance” point of view. the details do matter. or a protein shake. each meal may seem like little more than a snack. a serving of cottage cheese. In fact.The Holy Grail Body Transformation Program People with very low calorie requirements (someone short and/or very small-framed) may find that spreading their small daily calorie allotment into 5 or 6 meals doesn’t leave much food per meal. These low energy expenditure individuals also may prefer to spread the food out into 3 or 4 meals or 3 meals plus small snacks. Note: A snack is generally something with fewer calories than a meal (75 to 200 calories is typical) and requires no cooking or food preparation. A handful of people however. you’ll get great results and you won’t have to worry about all the little details. Most people will find hitting their protein target is easy if you eat protein 4 to 6 times per day.shtml . discipline and hard work. If you decide to eat fewer meals.

com/innercircle. If you eat a whole food meal after training and you’re on a meal plan with fewer meals per day. Therefore. In addition. the importance of meal timing on training days is greatly amplified. this part is very important: If you opt for fewer meals. It may be your largest meal of the day. you’ll find that eating a large breakfast helps stave off hunger during the day and it helps most people avoid binge eating. the meal timing is much more important and requires some fine tuning. but with the priorities above in mind. your pre-workout nutrition comes next. you could even start drinking it at the end of your workout while you’re still in the gym. when you eat less often. by default. breakfast may not be your largest meal (post-workout meals are often larger). but if you’re like most people. Breakfast (the first meal of the day after waking) is close behind in importance. One popular meal schedule for people who prefer fewer meals is the traditional 3 whole food meals per day and one drink on training days (that’s four “meals”). On the other hand. In fact. Five to six feedings per day is optimal for most people on this program. The Holy Grail Body Transformation Program – Appendix 1 www. you’ve got a fairly constant flow of nutrients hitting your system all day long. You will load a very large proportion of your daily carbs into this feeding.and post-workout nutrition is automatically handled. The post-workout meal should be eaten immediately after training. The drink is optional and purely a matter of personal preference. during-workout nutrition is unnecessary when you’re eating frequently. Following in order of priority. because nutrients from the pre-workout meal are hitting your bloodstream during the workout (endurance athletes with workouts lasting over an hour are an exception. it’s not so urgent to eat the post-workout meal immediately after training. 3 to 4 meals a day should be the minimum. but that’s not relevant to this program). Now. Anytime within the 30-60 minute window of opportunity after training is fine. has to fall somewhere between two of your six meals. when you eat often. pre. For the same reason. One meal is placed within an hour before the workout. and another large meal is eaten approximately one hour after the post-workout drink. a post-workout drink is consumed immediately after training. The other (smaller) meal is placed in the day as convenience dictates. highercarb meals after your strength training sessions.com www.HolyGrailBodyTransformation.shtml . Fewer meals = greater need for precision nutrient timing If you’re eating 5 or 6 times a day like a bodybuilder. overeating and inappropriate snacking later in the day and night.HolyGrailBodyTransformation. then your workout. as long as you include carbs in those meals. One of the meals should be placed close enough before the workout to optimize energy levels for training. Slowdigesting carbs and lean protein with a little healthy fat are ideal. then the post-workout meal will be your largest meal of the day by far. Unless you train before your first meal or after your last meal at night (not recommended). if the post workout feeding comes in the form of a protein/carb drink.The Holy Grail Body Transformation Program Next on the list of priorities is to be sure you consume one of your larger. On training days.

The Holy Grail Body Transformation Program Final advice on daily meal planning The majority of successful athletes in the bodybuilding and physique world set up their daily meal plans on the tried and tested 5-6 meals per day schedule. but always remember how important it is to customize everything. A logical way to start is to begin with the best practices but don’t be afraid to experiment to see what works best for you.HolyGrailBodyTransformation. The meal plans that follow should give you a good starting point.com www. not everyone is a bodybuilder.shtml .com/innercircle. However.HolyGrailBodyTransformation. The Holy Grail Body Transformation Program – Appendix 1 www. It’s important to acknowledge the need for customizing nutrition for each individual. This is the recommended method for the Holy Grail program. That includes not only the right calorie and macronutrient levels but also the right meal schedule to suit your goals and your lifestyle. On a personal note. it’s the method I’ve used for all 22+ of my years in bodybuilding with better results than any other meal plan I’ve tried.

3 62.7 21 6. whole (scrambled) 1/2 cup blueberries Meal #2 (post) Food Item oatmeal.2 48. quaker oats Whey protein powder ground flaxseeds 1 orange Meal #3 Food Item white potato baked chicken breast broccoli Quantity 2/3 6 1 1/2 cup Meal #1 Subtotals: Quantity 2/3 2 scoops 2 tbsp 1 med (5 oz) Meal #2 subtotals: Quantity small.7 35 4 1 46.6 Carb (g) 36 4 6 16.3 13.women Meal #1 (pre) Food Item oatmeal.1500 calorie low carb (tapered) .5 Fat (g) 5 0 meal #4 subtotals: Meal #5 Food Item chicken breast green beans Quantity 4 oz 6 oz 220 Cal 110 50 35.4 158.3 Carb (g) 20. 4 oz 4 oz 1 cup meal #3 subtotals: Meal #4 Food Item beef.6 632.2 30.6 10.0% 17.3 0. quaker oats egg whites (scrambled) egg.5 34.7 Pro (g) 2.8 0.8% 40.1% .9 Pro (%) Carbs (%) Fat (%) 44.3 Carb (g) 0 6 Fat (g) 4 0 5 0.5 Pro (g) 6.7 0 8.8 270.4 1.4 26 4.3 Fat (g) 0.3 9.2 4 Carb (g) 36 1.3 Fat (g) 4 3 6 0.6 33 Pro (g) 31.1 Pro (cal) Carbs (cal) Fat (cal) 709. extra lean top sirloin asparagus Quantity 5 oz 10 spears Cal 200 102 75 41 418 Cal 200 180 93 65 538 Cal 91 110 46 247 Cal 180 40 Pro (g) 6.2 Pro (g) 26 2 6 Carb (g) 0 12 5 Fat (g) 1 0 meal #5 subtotals: 160 Calories 1583 28 12 1 Grand Totals: Pro (g) Carbs (g) Fat (g) 177.1 1 0.6 29.

1% 17.2 0.4 0.2 1. whole (scrambled) 1/2 red.8 601.2 Fat (g) 1 0.6 41.2 meal #3 subtotals: Meal #4 (pre) Food Item beef. extra lean top sirloin asparagus yams Quantity 5 oz 10 spears 5 oz meal #4 subtotals: Meal #5 (post) Food Item chicken breast broccoli white potato baked Quantity 4 oz 1 cup 8 oz 1 cup meal #5 subtotals: 283 Cal 180 40 150 370 Cal 110 46 183 339 Calories 1540 36.7 Fat (g) 5 0 0.6 4.8 16.6 4.3 Pro (g) 26 4.6 270 Pro (%) Carbs (%) Fat (%l) 42.1500 calorie low carb day (targeted) .2 6.1 5. 1/2 green bell pepper chopped fresh onion Meal #3 Food Item salmon cauliflower Quantity 4 1 1/2 each 1/2 cup Meal #2 subtotals: Quantity 5 oz 1 cup 335 Cal 68 75 40 30 213 Cal 257 26 32.4 0. quaker oats Whey protein powder Quantity 2/3 cup 1.2 Carb (g) 0 5.2 Fat (g) 0 5 0.4 50 11.2 4 3.1 38.3 Fat (g) 11.7 26.2 Carb (g) 36 3 Fat (g) 4 2.5 Pro (g) 31.2 5.9 21.6 Pro (g) 34.8 35.2 Meal #1 Subtotals: Meal #2 Food Item egg whites (scrambled) egg.9 Pro (g) 13 6.5% .6 Grand Totals: Pro (g) Carbs (g) Fat (g) 164.5 0.7 150.4 30 Pro (cal) Carbs (cal) Fat (cal) 658.6 9.8% 39.5 scoops Cal 200 135 Pro (g) 6.5 2 39 Carb (g) 1.2 0.4 5.2 Carb (g) 0 6 34 40 Carb (g) 0 8.3 1.women Meal #1 Food Item oatmeal.

6 31.8 Carb (g) 0 8.6 5 3 38.4 Carb (g) 36 0.1 263.8 358.5 scoops 1 tbsp 1 med (5 oz) Meal #1 Subtotals: Quantity 2/3 cup 1 4 3/4 cup Meal #2 subtotals: Quantity 5 oz 10 spears 6 oz meal #3 subtotals: Meal #4 (post) Food Item chicken breast broccoli brown rice teriyaki sauce Meal #5 Food Item chicken breast green beans white potato baked Quantity 4 oz 1 cup 1 Cup cooked 1. quaker oats egg.0% 50.5 4 3. whole (scrambled) egg whites (scrambled) blueberries Meal #3 (pre) Food Item salmon asparagus yams Quantity 2/3 cup 1.6% 17.women Meal #1 Food Item oatmeal.7 26.2 4 1 37.8 Pro (cal) Carbs (cal) Fat (cal) 708.4 1.2 Fat (g) 4 5 0 0.2% .9 Pro (g) 6.2100 calorie maintenance (refeed) .8 9 62.5 Pro (g) 6.4 16 58.2 8 0 14.8 42.2 Fat (g) 1 0 0.2 Pro (g) Carbs (g) Fat (g) 177.6 Carb (g) 36 3 3. quaker oats Whey protein powder natural peanut butter orange Meal #2 Food Item oatmeal.2 1.4 9.3 13 0.5 Calories 2083.3 11.8 46.6 44.4 Fat (g) 11.3 Pro (g) 26 4.5 0 0.6 1.2 15.2 Pro (%) Carbs (%) Fat (%) 34.5 tbsp meal #4 subtotals: Quantity 4 oz 6 oz 6 oz meal #5 subtotals: Grand Totals: Cal 200 135 95 65 495 Cal 200 75 68 63 406 Cal 257 40 180 477 Cal 110 46 216 37 409 Cal 110 50 136.5 296.7 26.7 6.4 Carb (g) 0 12 31 43 Fat (g) 4 2.3 53.7 39.6 Pro (g) 26 2 3.8 0 3.7 Pro (g) 34.1 Carb (g) 0 6 40.4 1054.8 Fat (g) 1 0.

7 Pro (g) 37.4 Pro (%) Carb (%) Fat (%) 32.7 1 21 Pro (g) 7.2 Fat (g) 11.2 Carb (g) 0 12 46.6 Pro (cal) Carbs (cal) Fat (cal) 734.4 Carb (g) 0.2 8 0 14.5 26. whole (scrambled) egg whites (scrambled) blueberries banana Meal #2 (post) Food Item oatmeal.9 Fat (g) 1 0 0.4 Grand Totals: Pro (g) Carbs (g) Fat (g) 183.4 Fat (g) 4.6 285.3 29 46.6 44.8 374.3 13 0.5 scoops 1 tbsp 1 med (4.5 2.5 Pro (g) 26 2 5.2 15.5 4 5 43. extra lean top sirloin broccoli brown rice Quantity 1 4 3/4 cup 1 med (4.6 5 47 Pro (g) 34. quaker oats Whey protein powder natural peanut butter banana Meal #3 Food Item beef.4 1.8 53.4 1.4 4.women Meal #1 (pre) Food Item egg.6 1.9 Carb (g) 0 8.5 3 3.1 58.4 oz) Meal #2 subtotals: Quantity 6 oz 1 cup 1 cup cooked meal #3 subtotals: Meal #4 Food Item salmon asparagus yams Quantity 5 oz 10 spears 8 oz meal #4 subtotals: Meal #5 Food Item chicken breast green beans white potato baked Quantity 4 oz 6 oz 9 oz meal #5 subtotals: Cal 75 68 63 110 316 Cal 225 135 95 110 565 Cal 216 46 216 478 Cal 257 40 240 537 Cal 110 50 203 363 Calories 2259 Pro (g) 6.4 29 75.4 1142.7 41.5% 50.1 Fat (g) 5 0 0.2400 calorie surplus day .2 52.1 Carb (g) 40.5 0 0.4 33.6% 16.4 0 5.2 4 1 38.4 oz) Meal #1 Subtotals: Quantity 3/4 cup 1.8 8.7 Fat (g) 6 0.4 Carb (g) 0 6 46.6% .4 11.

7% .5 0.6 47.3 Fat (g) 11. quaker oats egg.5 Pro (g) 39 0 0 39 12 Carb (g) 0 3 10 13 11.5 0 meal #5 subtotals: Meal #6 Food Item tuna.6 49. whole (scrambled) egg whites (scrambled) Quantity 3/4 cup 2 4 Meal #1 Subtotals: Meal #2 (post) Food Item oatmeal.3 0 meal #4 subtotals: Meal #5 Food Item salmon green beans Quantity 5 oz 6 oz 326 Cal 257 50 47 Pro (g) 34. quaker oats Whey protein powder banana Quantity 1 cup 2 scoops 1med (4.2 1.3 50 Pro (cal) Carb (cal) Fat (cal) 1000 841.4 Pro (g) 43 4 Carb (g) 40.2 42.5 Grand Totals: Pro (g) Carbs (g) Fat (g) 250 210. extra lean sirloin asparagus Quantity 5 oz 10 spears Cal 225 150 68 443 Cal 300 180 110 590 Cal 180 165 46 391 Cal 286 40 Pro (g) 7.2 Fat (g) 11.6 14 34.5 12.7% 36.4 oz) Meal #2 subtotals: Meal #3 Food Item yams chicken breast broccoli Quantity 6 oz 6 oz 1 cup meal #3 subtotals: Meal #4 Food Item beef.8 0 8.5 Fat (g) 6 3 0 9 Fat (g) 0.8 39 4.4 Carb (g) 0 6 Fat (g) 4.7% 19.5 2 6 Carb (g) 0 12 11.5 10 0 14.3 1.2 450 Pro (%) Carbs (%) Fat (%) 43.5 Fat (g) 1. water packed light italian dressing Large mixed green salad Quantity 6 oz 3 tbsp 2.men Meal #1 (pre) Food Item oatmeal.5 0 0 1.4 2.0 cups meal #6 subtotals: 307 Cal 180 12 40 232 Calories 2289 36.5 1.1 Pro (g) 10 35 1 46 Pro (g) 3.2300 calorie low carb day (tapered) .9 Carb (g) 54 4 29 87 Carb (g) 40.

8 52.5 37.2300 calorie low carb day (targeted) .4 meal #3 subtotals: Meal #4 (pre) Food Item chicken breast green beans yams Quantity 6 oz 6 oz 6 oz meal #4 subtotals: Meal #5 (post) Food Item chicken breast oriental mixed stir fry vegetables brown rice Quantity 6 oz 1 cup cooked 1.1 10.5 Pro (g) 21 12.5 Pro (g) 39 0 0 0.7% .5 Fat (g) 0 10 0.3 Fat (g) 11.5 3 0 7.5 0 2.6 4.8 44.7 4.0 cups small (4 oz) meal #6 subtotals: 303 Cal 165 50 180 395 Cal 165 35 324 524 Cal 180 12 40 35 267 Calories 2281 39.2 9.8 17.8 Pro (g) 39 1 7.6 Fat (g) 4.5 0 0 0 1.2 73.5 4 16 60.8 Pro (%) Carbs (%) Fat (%) 43.8% 14.3 1.8 Carb (g) 0 6 67.5 47.5 0.7 39.8 1.1 Pro (g) 39 2 3.7 8.men Meal #1 Food Item oatmeal.9 Fat (g) 1.5 232.6 Carb (g) 40. 1/2 green bell pepper chopped fresh onion Meal #3 Food Item salmon broccoli Quantity 6 2 1/2 each 1/2 cup Meal #2 subtotals: Quantity 5 oz 1 cup Cal 225 180 65 470 Cal 102 150 40 30 322 Cal 257 46 Pro (g) 7.4 0. water packed light italian dressing Large mixed green salad tomato Quantity 6 oz 3 tbsp 2.8 Fat (g) 1.2 Carb (g) 0 3 10 7 20 11.5 35 1 43.2 0.5 Grand Totals: Pro (g) Carbs (g) Fat (g) 250.5 0 0.4 Carb (g) 0 8.9 Pro (g) 34.9 35. whole (scrambled) 1/2 red.6 1.9% 40.6 Carb (g) 0 12 40.5 4.5 Carb (g) 1.2 Pro (cal) Carb (cal) Fat (cal) 1002 930 334.5 cups cooked meal #5 subtotals: Meal #6 Food Item tuna. quaker oats Whey protein powder orange Quantity 3/4 cup 2 scoops 1 med (5 oz) Meal #1 Subtotals: Meal #2 Food Item egg whites (scrambled) egg.2 Fat (g) 1.

6 2.8 0.5 cups meal #5 subtotals: Meal #6 Food Item tuna.men Meal #1 Food Item oatmeal.1 Carb (g) 0 3 36.5 scoop 1 med (4.6 Pro (g) 34.2 Pro (g) 10 21 6.5 0 0.2% .7 Grand Totals: Pro (g) Carbs (g) Fat (g) 268.8 488. whole (scrambled) red pepper.7% 49.8 Carb (g) 0 6 36.2 Carb (g) 54 3 29 3.2 1 4 41. onion Meal #3 Food Item salmon asparagus white potato.3 11.7 54.7 Pro (%) Carbs (%) Fat (%) 35.4 89.5 0.2 0 43.3 Pro (cal) Carbs (cal) Fat (cal) 1075.5 0 0.3 10 49. green pepper.8 Pro (g) 39 6.3 42.3 2. baked Quantity 1 cup 1.3 Carb (g) 0 12 40.8 52. water packed light italian dressing white potato. quaker oats Whey protein powder banana 1 tbsp natural peanut butter Meal #2 Food Item whole wheat toast egg whites (scrambled) egg.8 7.4 Carb (g) 40 1.5 cups 1.3000 calorie maintenance day (refeeding) .9 67.8 370.3 8.3% 16.6 Fat (g) 1.4 56.2 80.3 Fat (g) 6 2.3 0 0. extra lean sirloin green beans yams Quantity 5 oz 6 oz 6 oz meal #4 subtotals: Meal #5 (post) Food Item chicken breast broccoli brown rice Quantity 6 oz 1.7 Fat (g) 11.3 Fat (g) 11.5 4 4.2 11.3 39.6 14.8 Fat (g) 1.4 oz) 1tbsp Meal #1 Subtotals: Quantity 2 slices 6 1 1/2 cup ea chopped Meal #2 subtotals: Quantity 5 oz 10 spears 1 lg (7 oz) meal #3 subtotals: Meal #4 (pre) Food Item beef.2 0 1.2 0 8 16.7 4.2 Fat (g) 3 0 5 0.0 cups meal #6 subtotals: Cal 300 135 110 95 640 Cal 200 102 75 70 447 Cal 257 40 160 457 Cal 286 50 180 516 Cal 165 69 324 558 Cal 180 12 160 40 392 Calories 3010 Pro (g) 10 26.2 42.5 53.2 1482.7 Pro (g) 43 2 3.8 Carb (g) 0 12.3 Pro (g) 39 0 4.8 48. baked Large mixed green salad Quantity 6 oz 3 tbsp 1 lg (7 oz) 2.

5 Pro (g) 10 26.6 Pro (g) 34. baked Quantity 8 oz 6 oz lg 10 oz meal #4 subtotals: Meal #5 Food Item chicken breast broccoli brown rice Quantity 6 oz 1 cup 1.6 1 40.3500 calorie surplus day .8 0 0.2 75.3 455.4 oz) Meal #2 subtotals: Quantity 5 oz 10 spears 8 oz meal #3 subtotals: Meal #4 Food Item beef.7 Carb (g) 0 8.7 Fat (g) 6 2.6 2 6 59.3 67.5 4 5 43.1 Pro (g) 39 6 0 0 45 Carb (g) 54 3 22.2 Fat (g) 1.7 8 18.2% .2 607. water packed white potato.5 Pro (g) 51.7 Carb (g) 76 1.9% 51.7 3 10 64.5 Pro (%) Carbs (%) Fat (%l) 31.5 0.6 Pro (g) 39 4.2 1821.0 cups meal #6 subtotals: Cal 300 135 94 95 624 Cal 340 102 150 110 702 Cal 257 40 240 537 Cal 343 50 229 622 Cal 165 46 324 535 Cal 180 229 67.2 29 108 Carb (g) 0 6 54.5 Pro (cal) Carbs (cal) Fat (cal) 1129.men Meal #1 (pre) Food Item oatmeal. quaker oats Whey protein powder canteloupe 1 tbsp natural peanut butter Meal #2 (post) Food Item cream of rice hot cereal egg whites (scrambled) egg.9 Fat (g) 0 0 10 0 10 Fat (g) 11.2 2.5 51. extra lean sirloin green beans white potato.4 82.4 14.3 4 42.7 63.5 0 0.4 6 0 7.7 4.6 67.4 60.2 2.3 3.9 Fat (g) 13.5 Calories 3536. whole (scrambled) banana Meal #3 Food Item salmon asparagus yams Quantity 1 cup 1. baked olive oil & balsamic dressing.6 7.5 0.8 Carb (g) 0 51. light Large mixed green salad Quantity 6 oz lg 10 oz 3 tbsp 2.5 cups meal #5 subtotals: Meal #6 Food Item tuna.8 1.5 oz) 1tbsp Meal #1 Subtotals: Quantity 1/2 cup (dry) 6 2 1 med (4.9 Grand Totals: Pro (g) Carbs (g) Fat (g) 282.4 2.6 Fat (g) 1.4 Carb (g) 0 12 51.5 40 516.5 Pro (g) 6 21 12.5% 17.5 scoop 1/2 med (3.4 11.

The Holy Grail Body Transformation Program Appendix 2: The How Many Calories Should I Eat “Cheat Sheet” The Holy Grail Body Transformation Program – Appendix 2 www.shtml .com/innercircle.com www.HolyGrailBodyTransformation.HolyGrailBodyTransformation.

your calorie needs will be in the lower end of these ranges.8 X ht in cm) . THE HARRIS-BENEDICT FORMULA Use this formula for a very accurate estimate of your maintenance level if you know your body weight but not your body fat percentage.6 X wt in kg) + (1. THE QUICK METHOD Use this formula if you want a personalized ballpark estimate with one quick calculation. if you're very small-framed and or very sedentary. Men: BMR = 66 + (13. create a 15%-30% deficit below maintenance. Fat loss: 10 .Calorie Cheat Sheets I have provided you with four methods to calculate your calorie needs. ie. If you're a statistical "outlier". Note: BMR = basal metabolic rate. the middle number for moderately active and the higher number for very active.(6. For quick estimations and ballpark figures. your calories needs will be in the upper end of these ranges or beyond. then a precise by-the-numbers approach is almost a necessity. which is the amount of energy you require for normal body functions at rest (does not include activity). I recommend the Katch-McArdle method if you know your body fat percentage and the Harris-Benedict method if you don’t. 2. so they'll be reasonably accurate if your body size or activity levels are average.12 calories per lb. If you’re going to attempt to gain muscle and lose fat concurrently.7 X wt in kg) + (5 X ht in cm) . respectively. For fat loss: Men: 2100-2500 calories per day Women: 1400-1800 calories per day For maintenance (TDEE): Men: 2700-2900 calories per day Women: 2000-2100 calories per day * NOTE: These are average numbers.7 X age in years) . who is moderately active and has average or just slightly-above average body fat levels. of bodyweight 3. 1. I’ve provided the averages and quick method as well. Our sample meal plans are based on an “average” reference man and women weighing 140 and 190 pounds. Use the lower number for lightly active. For fat loss.(4. THE AVERAGES METHOD Use this method if you want a general ballpark estimate and you don't like math. If you're very large and or very active.16 calories per lb.8 X age in years) Women: BMR = 655 + (9. of bodyweight Maintenance (TDEE): 14 .

) Example: Your BMR is 1339 calories per day Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.6 X lean mass in kg) Example: You are female You weigh 120 lbs. you simply multiply BMR by the activity multiplier: Your Your Your Your BMR is 1312 activity level is moderately active (working out 3-4 times per week) activity factor is 1.9 (hard daily exercise/sports & physical job Or 2X day training. 1 kilogram = 2. (43. (54. 96 lbs.6) = 1312 calories To determine TDEE from BMR. (54.55 X 1312 = 2033 calories per day .6 cm) You weigh 120 lbs. create a 15-30% deficit below maintenance.55 X 1339 = 2075 calories/day 4. THE KATCH-MCARDLE FORMULA Use this formula for a very accurate estimate of your maintenance level if you know your body fat percentage and lean body mass.Conversions 1 inch = 2.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1. For fat loss.375 (light exercise/sports 1-3 days/wk) Mod.55 Your TDEE = 1.e marathon.5 kilos) Your body fat percentage is 20% (24 lbs. Example: You are female You are 30 yrs old You are 5' 6 " tall (167. BMR (men and women) = 370 + (21. fat.54 cm.2 lbs. i. active = BMR X 1. active = BMR X 1.6 X 43. desk job) Lightly active = BMR X 1. competition etc. lean) Your lean mass is 96 lbs.141 = 1339 calories/day Now that you know your BMR. (also known as total daily energy expenditure or TDEE). you can calculate your maintenance level.6 kilos) Your BMR = 370 + (21.5 kilos) Your BMR = 655 + 523 + 302 .725 (hard exercise/sports 6-7 days/wk) Extr.55 TDEE = 1.2 (little or no exercise. by multiplying your BMR by your activity multiplier from the chart below: Activity Multiplier: Sedentary = BMR X 1.

com/innercircle.The Holy Grail Body Transformation Program Appendix 3: Burn The Fat Foods 2.shtml .0 Calorie & Nutrient Data Base The Holy Grail Body Transformation Program – Appendix 3 www.HolyGrailBodyTransformation.HolyGrailBodyTransformation.com www.

0 7.0 0.0 0. raw Crab.1 3.1 0. Fish.0 1.7 0. canned in olive oil Fish.6 9.9 0 0 0 0 0 0 0 0 0 0 0 0 0 2. King or Stone) Crawfish Egg whites.5 7. flank steak.2 28.0 0.6 21 22.8 3.5 20. Atlantic Fish.4 12.0 0.6 1.2 oz) 4 oz 4 oz 4 oz raw 1/2 cup (2.0 0.0 0.0 0.0 0.9 0 0 1 1.7 2. raw (Dungeness.3 25.0 0.1 21. Pollack Fish.0 0.0 0.0 0. Mackerel.0 0.8 9. top round Buffalo (bison) steak.2 0.3 0.0 0.0 0.5 2.0 0. eye of. Mackerel.7 0 0 0 1 0 1 3.9 2.0 0. Striped Fish.0 0.5 0.0 0.7 1.0 0. Catfish Fish.0 0.6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.0 2.8 18. Mahi-mahi.0 0. liquid Egg whites.7 15.0 0.2 25. lean (select) Beef. whey (a milk protein) Scallops Sardines (herring). large Egg. ground.3 6. U. Yellowfin (tuna steak) Fish. albacore Fish.2 21. round.2 0 1 0 5.0 0.3 Lean Proteins Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Beef. ground. lean (select) Beef.0 2.0 0.0 1. round.0 0. top. top. ground 99% lean Venison steak (deer meat) 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz 4 oz uncooked 1/2 cup (4 oz) 4 oz uncooked 4 oz raw meat only 1 cup (8. lean (select) Beef.0 0. Salmon (wild) Fish.9 28 25.0 0.6 0.2 oz) 1 can (3.6 4. pink Shrimp Squid Tempeh (vegetarian protein) Tofu.0 0.0 5.5 0 0 0 11.2 24. 99% lean Chicken breast. Pacific (Jack) Fish.6 22.0 0. U.0 0.0 0. Pacific Fish.5 23. canned in water Sardines (herring). chunk light Fish.3 13.7 1.0 0.4 2.0 0. Tuna. canned. fresh. lean Clams. casein (a milk protein) Protein powder.0 0.8 0. wild Alaskan Salmon burgers Salmon.1 24.1 1.3 26.6 oz) 6 1 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 1 can (3.8 3.0 0. 90% lean Beef.0 1.0 3.0 0. lean (select) Beef.9 oz) 2. skinless.8 23 32. Mackerel.0 0.7 28 10.3 0.0 0. raw (vegetarian protein) Turkey Breast.6 3 3 2 2 2.0 5. lean (select) Beef.1 0. round tip. ground 95% lean Beef.4 23.0 0.0 2.5 2.0 .9 3. Tuna.9 oz) 4 oz uncooked 4 oz uncooked 4 oz 4 oz 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz uncooked 4 oz roasted 4 oz uncooked 4 oz raw 4 oz uncooked 4 oz raw 4 oz uncooked 4 oz raw 1 scoop 1 scoop 1 scoop 1 scoop 4 oz raw 1 can (3.0 8.2 2. soy (vegetarian) Protein powder. Cod.9 9. whole.0 0.6 4.0 0.3 24.8 23 17.BURN THE FAT FOODS 2. Tuna. Halibut.7 2. light meat. top sirloin Chicken breast.0 0.0 6.5 9. Rainbow trout Fish.2 oz) 4 oz uncooked 1 burger (3.0 0. canned in water.5 23.7 3. skinless Turkey. canned in olive oil Salmon. Pacific Protein powder.7 28.8 18 16.0 1.0 0.7 1.7 24.9 20.1 26 21 6.0 1.0 0.S.0 0.0 2. Flounder (flatfish) Fish.5 2. canned Chicken breast. canned in water.0 0.1 3. Bass.S.0 0.0 1.8 1.8 33. hemp (vegetarian) Protein powder.0.9 oz raw 4 oz uncooked 4 oz uncooked 4 oz uncooked 113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 244 198 50 113 113 113 113 113 113 113 113 110 113 113 113 113 113 113 113 113 113 113 113 113 113 113 113 31 31 31 24 113 91 91 113 91 113 113 113 82 117 113 113 113 199 155 146 138 134 155 144 167 138 128 110 100 100 84 95 87 120 102 75 125 110 108 93 104 124 230 179 290 97 104 120 140 123 135 206 110 217 102 98 123 119 135 92 110 110 120 90 100 150 191 206 80 158 120 104 160 117 178 120 136 22.0 0. Pacific Fish.1 18.8 24 21 22.1 26 26 26.7 23 23 25 18 19 19 22.0 0.0 0.8 1.0 0.0 3. tenderloin (filet) Buffalo (bison) steak.0 0.8 3. loin Lobster Mussels Pork tenderloin Prawns Ostrich steak Oysters.2 26 18 24 14.6 2. sirloin.6 15. Tilapia Lamb.0 0.5 1.0 10. firm.0 0.8 1.5 1.2 25 25 26. large Elk (game meat) Fish.0 0.0 0.1 6.0 22.6 20.9 8.

3 1.7 8 10 5 4 4 1 0 4 2 2 3.Starchy Vegetables.6 0.6 oz) 1/2 cup (3. soy. Grains. fruit. non fat slices Cream cheese. 2% low fat Milk. canned Lentils Lima beans.4 oz) 1/2 cup cooked (3. cheddar.5 17. non fat. non fat Cheese.2 8.8 Dairy Products (Lean Protein & Natural Simple Carbs) Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Milk. steel-cut (no sugar added) Oatmeal.6 35 64 44.5 0.8 64 44. sweet Pumpkin. white Potato. fruit.8 oz) 1/2 cup dry (3.4 oz) 2 slices (2 oz) 2 slices (2 oz) 2 tbsp (1.5 4.3 oz) 1 cup cooked (6. feta low fat Cheese.2 oz) 1/2 cup (4 oz) 1/2 cup (4 oz) 1/2 cup (4 oz) 2 tbsp (1.5 0. canned Beans.5 oz) 1/2 cup (4. brown. feta non fat Cheese.2 15. long grain. Navy. American. plain. contains sucrose) Milk. canned Oatmeal.2 28. soy.6 oz) 1/2 cup (4.5 oz) 1/4 cup dry (1. block Cheese. non fat Cheese.5 8 0 0 9 0 2. canned Beans. Pinto.6 oz) 1/2 med (3.9 79 164 138 141 147 100 110 120 110 100 90 165 120 70 115 120 150 150 160 180 160 136 174 320 216 320 216 160 166 56 180 8.3 oz) 1 cup (8.5 oz) 1/2 cup (4.8 5 3 7. shredded Cheese. skim Milk.1 7 6 7 10 16 18 12 12 18 16 3.4 2 7. 1% low fat Milk.9 5. mozzarella.5 4 16. nonfat (dairy substitute.7 7 7 7 7 6 6 1. non fat.1 3. dried Plantains Potato. unsweetened (dairy substitute) Cheese. cooked Squash.1 0. split.2 19 18 20 23 27 27 24 22 36.5 1 0 1 2.8 8 4 4 4 5 3. canned Black eye peas. 1% low fat Yogurt.2 1. cooked Rice. dry Rice. canned Rice.8 oz) 1 cup (5. 1% low fat Sour cream low fat Sour cream. canned or frozen Cassava (Yucca root) Chickpeas (Garbanzos).4 oz) 1/4 cup (1.6 oz) 1/4 cup (2.5 1 2 10 11. (acorn.6 oz) 1/2 cup (4. contains sucrose) Milk. canned Beans.9 oz) 1 med uncooked (5 oz) 116 130 127 130 130 119 130 99 130 153 99 127 40 40 45 110 198 170 425 94 96 94 6. plain. non fat 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 2 slices (2 oz) 1/2 cup (2 oz) 2 inch cube (2 oz) 2 oz 2 oz 1/2 cup (2 oz) 1/2 cup (2 oz) 2 tbsp (0.1 oz) 1/2 cup (4. canned Corn. dry Rice.4 oz) 1/2 cup dry (1.2 2.7 4 0 4 0 0 2. nonfat Cottage cheese.6 0.5 1.5 0. Beans & Legumes (natural Complex Carbs) Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Beans. Swiss. canned Beans. green.4 0 3 1.5 0 1 0.4 7 2 9 7 5 5 12 0 4.8 oz) 1 cup cubed (4.2 oz) 1/2 cup (4.3 31.5 20 20 19 20 18 16 39. non fat Cottage cheese. mozzarella. basmati.4 8 8 5 7 6 4 1. low fat.5 1.2 3. winter. cooked Rice.9 oz) 1 lg. long grain.8 3 1.9 13. canned Beans.8 34 35 14. dry Rice. low fat Yogurt. uncooked (7 oz) 1 med uncooked (6 oz) 1 can (15 oz) 1/2 cup dry (3.2 0. shredded Cheese. cheddar. soy.6 oz) 1/2 cup (5.6 39. non fat Yogurt. Kidney.9 9 16 12 11 11.1 5.5 3 1 0 0.5 oz) 1/2 cup (4. 2% low fat Cottage cheese.5 2.6 oz) 1/2 cup (4.1 oz) 1 yogurt (8 oz) 1 yogurt (8 oz) 1 yogurt (8 oz) 1 yogurt (8 oz) - 56 56 56 56 56 56 56 11 56 56 33 113 113 113 31 31 226 226 226 226 90 100 121 100 70 90 60 90 120 120 60 80 160 25 100 81 30 100 102 100 31 25 110 143 240 200 8 8 8.3 15. raw. low fat Cheese. Garbanzo (chickpeas).1 oz) 2 tbsp (1. wild. Swiss.6 4 3.1 0.6 8 5 8 5 6 6.3 1. light (dairy substitute.3 2 0 0 3. Adzuki. brown. nonfat Yogurt. brown. butternut) Yam 1/2 cup (4. basmati.5 2 0 0 0 0 1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .9 0 0 0 2.8 0.9 14 4 3.6 3 1.1 2. old-fashioned (no sugar added) Peas. Black. brown. wild.1 5 3 4 18 16 47 32 0 2 4. shredded low fat (part skim) Cheese. Parmesan.

5 1 2.2 0. low fat Tortilla.3 5 5 6 6 8 2 3 5 3. whole grain.5 0. uncooked Pita.7 oz) 1/2 cup (1. sprouted multi-grain.4 6.9 99 48 49 48 48 40 47 57 57 180 270 270 220 110 140 100 40 60 90 60 80 60 80 284 120 150 130 140 150 210 180 170 110 120 120 120 186 250 130 170 160 110 210 120 140 210 210 210 200 210 140 70 172 105 70 347 170 170 120 120 100 110 150 150 7 11 12 11 4 5 5 2. light (reduced calorie) Bread.1 oz) 1/2 cup (1. multi-grain. uncooked Cream of buckwheat (hot cereal) Cream of rice (hot cereal) Cream of rye (hot cereal) Cream of wheat (hot cereal) English muffin.3 oz) 1/3 cup dry (1. whole grain Bagel. fruit.5 0.75 oz) 1 slice (1.7 oz) 1 bagel (3.5 1.6 oz) 1/3 cup dry (1.8 1 0 2.2 oz) 1/4 cup dry (1. spoon size (boxed cold cereal) Tortilla. quinoa. nuts) Muesli.5 3 4 3 1 3 3 8.8oz) 1/4 cup dry (1. wheat) Cereal.3 oz) 1/3 cup (1. triticale. multi-grain Bagel. corn Tortilla.5 0.1 oz) 1/2 cup dry) 1/2 cup dry (1.1 oz) 1 pita pocket (1 oz) 1/4 cup dry (1. cracked Bread.5 1 1 1.75 oz) 1 slice (1 oz) 1 slice (.7 oz) 1 bagel (3.6 4.7 23 48 39 31 29 35 30 21 41 23 27 42 40 42 41 39 27 14 31 23 16 76. mini-size (pita pockets) Quinoa.2 oz) 1/2 cup (2.5 1.25 1.5 0 7 5 1 6 5 6 2 2. sprouted (Ezekiel) Tortilla. fruit.5 1.6 oz) 1 large (2 oz) 1 large (2 oz) 49 104 104 94 37 46 28 21 21 28 21 28 21 34 82 35 45 40 40 40 43 50 45 36 41 57 60 49 55 37 45 45 31 57 40 40 56 56 56 56 56 60 28 46 34 1. brown.5 1 2 3 3 3 1 1 1. spaghetti. multi-grain Bread. hot multi-grain (wheat.9 oz) 1/4 cup dry (1. unsweetened (oats. flaked Barley.6 oz) 1/4 cup (1. whole wheat. spelt 1/4 cup (1. sprouted grain (Ezekiel) Buckwheat groats (Kasha) Bulgur (whole grain).7 oz) 1 large (1. Swiss.5 12 0. instant (pre-cooked) Shredded Wheat. (oats. rye. whole wheat Fiber One (boxed cold cereal) Granola.4 oz) 1/4 cup dry (1. whole grain. nuts) Oat bran (hot cereal) Pancake Mix. hot. dry Millet (whole grain). dry Bulgur (hot cereal) Cereal.6 34 29 26 28 45 41 38 25 24. grains. uncooked Pasta.9 oz) 1/4 cup (1. whole wheat. corn (hot cereal) Kamut (whole grain). rye. oats. light (reduced calorie) Bread. whole wheat Pita.5 2.5 0.5 oz) 1/4 cup dry (1. multi-grain.4 36 40 21 23 13 16 24 28 3 1.5 5 5 5 2 5 4 9. traditional Quinoa.3 oz) 1/4 cup (1.2 0 4.3 4 6 3 3 7 4 6 5 31 47 55 47 28 33 20 8. whole grain.5 1 1 2 1. hot cereal Rice cakes. barley.7 1 2 2. whole wheat.4 oz) 1/2 cup dry (1.4 oz) 1 muffin (2 oz) 1 cup (2.75 oz) 1 slice (1 oz) 1 slice (.3 oz) 1/3 cup dry (1. plain.6 oz) 1/2 cup dry (1/4 oz) 1/2 cup dry (1. dry Muesli hot or cold cereal. uncooked Pasta.6 oz) 1 slice (1 oz) 1 slice 1 slice (.5 26.4 oz) 1 large (1.6 oz) 1/4 cup dry (1. flakes. whole wheat Tortilla.3 1 1 4 2 1 0 3.5 oz) 1/4 cup dry (1.7 oz) 1 cup 2 pcs (1. whole wheat Bagel.4 4 5 5 6 7 0 0 5 3. honey sweetened (no sugar added) Grits.5 8 19 9 215 9 15 61. light (reduced calorie) Bread.7 3 26 3 4 2 9 4 4 4 6 2 2 5 7 2 7 5 2 3 2.5 2 1. Pasta and Grains (Lightly Processed Complex Carbs) Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Amaranth. whole wheat. sprouted Tortilla. brown rice. low fat (no sugar added) Granola. Cereal. bakery light (reduced calorie) Bread. multi-grain (rye.2 oz) 1 cake (.6 oz) 1/3 cup dry (1.4 oz) 3 tbsp 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 3/4 cup dry (2 oz) 1 large pita (2. plain.7 oz) 2 pcs (1. oats. flax) Cereal. whole wheat & flax Pasta. flax) Couscous. multi-grain (oats.Bread. barley.7 oz) 1 bagel (3. barley. boil-in-bag (pre-cooked) Rice. grains. plain Rice. uncooked Pasta. spelt. uncooked Pasta.07 oz) 1 bag (3. whole grain. corn. whole wheat. whole wheat high fiber Barley.6 2 6 0 2 8 2 5 3 .5 1 2 2 1 0 0 1 0. spinach.7 5 4 4 6 3 6 5 4 6 6 7 9 9 10 7 9 6 3 6 3 1 9. rye Bread. whole wheat Bread. hot. brown.

0 1.2 1.0 0.4 oz) 1 med (3.2 3.2 0.2 4 2.5 oz) 1/4 cup (1.0 1.2 oz) 1 med (3.5 oz) 1 large (9.0 1.1 0.7) 5 med (1.4 2.4) 1/2 med (4.4 38 26 31 14.1 oz) 1 cup (5.2 12.7 oz) 2 med (4.6 3 0.4 1.9 12 25.0 1.2 26.3 oz) halved.3 0 0. but a natural sugar) Honeydew melon Jelly.6 oz) 1 cup (3.9 4 3 2 8. whole with peel Plum Prunes (dried plum) Raisins Raspberries Strawberries Tangerines Watermelon 1 med (5.3 4 2.1 0 1 0.0 0.3 19 4.6 0.6 0.7 oz) 1 cup.2 10.8 0.6 oz) 1 med (3.0 2.6 0 0.9 2 4 6 1.4 17.0 1. seedless red or green Guava Goji berries (wolfberries).0 0.0 1.7 oz) 20 grapes (3.9 oz) 1 med (0.5 0.0 0.1 1.7 0 0 0 0.4 22.4 oz) 1 cup (5.6 0 2 0 0 0.4 oz) 1 med (3. 21 pcs (4.Fruit (Natural Carbs) Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Apple Applesauce.9 oz) 1 med (4.4 0 0 0 0 0.6 0.6 5 4 1 4 7. (3.6 20 24 11.3 0 0 1.6 15 11. unsweetened (no sugar) Apricots.0 0.4 oz) 2 med (5.0 0.3 22 8.6 1.4 2 1.8 0 2 1.3 0.5 oz) 1 med (5.7 4.0 1.4 oz) 1 med (4 oz) 3 tbsp (1 oz) 1 tbsp (0.5 2. fresh Banana Blackberries Blueberries Cantaloupe (melon) Cherries.2 0.9 oz) 1 med (5. raw (not a fruit.6 5 4 0 1 0 4 0 2 1 2 3.4 1.2 10 25 31.0 .7 0.8 0.1 oz) 1/2 med.6 0.8) 1 cup diced (5.0 1.0 22 26 11 29 18.8 .5 oz) 1 cup.0 1.2 19.6 0.5 oz) 1 large (2.9 oz) 1 med (2.6 7 17 16 16.7 24 17 15.4 oz) 1 cup (4. pitted Clementine Cranberries Custard apple (annona aka bullock's heart) Figs Grapefruit Grapes. cubed (6 oz) 2 tbsp (1.0 1.3 2.9 oz) 1 cup diced (5.5 1. 1 cup (5.4 20. all fruit (no refined sugar) Kiwifruit Lemon Lime Mango Nectarine Orange Papaya Passion fruit Peach Pear Persimmon Pineapple Pomegranate.1 3 1.3 oz) 1/2 large (4.8 oz) 1 med (2.0 0. dried Honey.2 0 0 0 0 0.5 0 0.3 0 0.6 oz) 3 med (4 oz) 1 med (4.4 oz) 1 cup (8.5 1.3 13.6 0.0 1.9 oz) 1 med (5 oz) 1/2 med (4.4 oz) 153 243 113 124 144 145 99 139 74 96 99 65 133 96 113 28 60 170 40 147 108 68 139 139 141 139 18 99 167 167 156 275 133 42 40 122 153 108 153 80 100 60 110 74 82 94 90 35 46 101 47 53 72 45 104 60 60 80 100 22 20 70 70 65 70 14 40 100 118 76 104 80 100 130 61 46 50 50 0.8 10.

2 oz) 1 cup (3.4 1.2 0.6 14 7. green or red Pepper.1 oz) 1 cup (3.4 6.2 0. crookneck) Tomato.2 0 0 0.Fibrous Vegetables & Greens (Natural Complex Carbs) Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Alfalfa sprouts Arugula.6 2. mixed. carrots Watercress 2 tbsp (0. loose leaf.8 2.4 3 20.5 oz) 1 med (4 oz) 1/2 cup (2.5 cups (3 oz) 1 cup (3 oz) 1 med (5.6 2 1 0. Swiss.3 3 1. raw.8 14.5 oz) 1 large 7.2 4 2 1 4.8 3.4 oz) 1.9 4 7.8 2 1.8 6 128 187 170 71 91 88 88 99 79 45 85 79 158 85 5.1 3.7 oz) 4 (1. oriental broccoli stir fry Vegetables. raw.4 0 2 3 1 1 0. with peel Eggplant.2 oz) 1 large (6.7 10 3.2 0.4 5 3. chopped Brussels sprouts.5 oz) 1 cup (5.6 113 85 68 87 170 99 147 99 71 113 79 85 119 187 116 57 115 11 85 85 147 226 34 184 161 37 85 96 87 34 2 6 60 50 70 10 44 38 18 26 31 6 6 25 19 22 4 34 57 34 64 30 38 60 32 18 85 60 35 20 50 30 12 20 7 40 16 35 50 80 30 51 42 35 50 50 35 30 4 0.3 4.4 5 1 7.5 oz) 3 cups (5. chopped Cabbage.2 0.6 oz) 1 cup (6 oz) 1 cup (2. raw pieces or slices Parsnips Peas. raw.6 oz) 1 cup (1.2 oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 2 tbsp (1.8 2 2.3 0 0 0.6 2.2 7 10 16 7 11. cauliflower. broccoli. fresh Green beans (string or snap beans).1 5 1.8 0. raw.4 4 2 0. raw. raw.7 2.6 0. cubes Radishes.6 oz) 1 cup pieces (3 oz) 1 clove 1 cup (4 oz) 1/2 cup sliced (3 oz) 1 cup (2.8 5. raw Cucumber. raw Pepper.8 5.5 oz) 10 large 7" (6.2 0.6 0 0 0 0 0 0 0. raw. chopped Leeks.4 0 0. chopped Okra.8 oz) 1 med 7.2 oz) large (6.2 0.4 0. raw Pumpkin. summer. shredded Broccoli.7 0.4 0.2 0.5" (1. white. raw Jerusalem artichokes Kale.4 1 2 3 1 1.8 1.1 6.9 0 0 5 1.5 2.3 oz) 1 cup (8 fl oz) 2/3 cup 1 cup 1 cup 1 cup chopped (1.3 0 0 0.4 0.8 7.6 2 2 1.8 4.9 4 4 0. edible portions Asparagus spears Beets.5" (2. raw Garlic.4 0 0 0. (zucchini.2 0 0 0 0 0. raw.2 0. green (scallion).8 0. fresh.2 2 1.7 1. raw. chopped Carrot. raw.2 1.1 2 3 2 2 0. fresh chopped Collard greens.6 7.2 0.6 3. raw.5 1. frozen. yellow.4 1 2 4 2 3.6 8.3 1.6 oz) 1 cup (4.5 3 2 1.2 0 0. sliced Salsa or picante sauce.2 1. tomato Shallots Spinach.8 7.3 oz) 2 cups (2.1 0.8 .1 0.2 0 0. frozen. green. raw Artichoke. raw. romaine. mixed.1 oz) 1 cup (3.2 0.4 0 0.7 2 0.8 11.3 11 6 4. white or yellow.8 1.6 2. raw.4 0.3 2 1.3 0.2 7.6 1. sugar snap or snow.8 13.1 oz) 1/2 cup (2 oz) 4 tbsp (4 oz) 1 tbsp chopped (0. chopped Onion.3 1.1 oz) 1 cup (0. raw.2 1. raw Bok Choy (Chinese cabbage). leaves.4 0.1 0 0 0 0.1 oz) 3 cups (6 oz) 1 cup (3. raw Lettuce. whole.7 0. shredded Cauliflower. bell or sweet.8 13.2 oz) 2. stalk Chard.2 0.2 oz) 1 cup (3. chopped Mushrooms. chopped Squash.6 2.6 4.8 oz) 1 cup (3 oz) med or 1/2 cup (4. peas and carrots Vegetables. mixed. frozen Peas.5 8 16 1. sliced Onion.9 1.1 2 0.8 9.2 0.2 0 0. raw * Tomato juice Tomato sauce Tomato paste Turnips Turnip Greens Water Chestnuts Vegetable juice Vegetables. frozen.5 oz) 1 cup (2. raw Celery.5 oz) 1 cup (3.8 oz) 1 small (5.6 3 1 2 0.6 10 9 6 5 0.4 oz) 1 cup 3.8 oz) 1 med (4.

7 12 8 10 13. extra virgin Salad dressing.8 14.4 0 0 6 4. ground Hazelnuts.3 3.6 0 0 0 0 0 0 6 3 4 7 5 9 7 0 5 0 0 2 11 0 7 12. omega-3 enriched Mayonnaise.com . green. roasted Olives. whole. tomatoes.9 oz) 1 tbsp (0. fresh shredded Chia seeds Essential oil blend (supplement. light. light Salad dressing. light.2 oz) 1 tbsp (0.4 3 0 0 0 0 8.5 18.1 oz) 1/4 cup (1.1 24 11 0 4.2 oz) 2 tbsp (1.7 1 2 0 0 0 0 2.6 oz) 1 tbsp (0.7 oz) 1/4 cup (1 oz) 2 tbsp (1.4 7.1 oz (1 med) 1/4 cup (1. regular Peanuts. balsamic vinaigrette w. tomatoes and other plant foods with seeds are fruits. natural (no sugar added) Pecans.8 4 4 0 0.com www. Greek black.5 oz) 1 tbsp (0.6 1. etc) Cashews. halves or pieces Pine nuts. olive oil and vinegar Salad dressing.6 oz) 1/4 cup (1 oz) 1/4 cup (1.8 3.5 2 2 0 8 3. stems and roots are vegetables. not for cooking) Flaxseeds.7 0 0 4.1 oz) 1 tbsp (0. raw Coconut oil. Technically. chopped Hemp seeds (hemp hearts) Macadamia nuts. Legally and traditionally. shelled Butter.2 5 0 3 2 1 7. Oils.6 oz) 2 tbsp (0.6 5. nonfat Sesame oil Sesame seeds. Nuts & Seeds Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber Avocado Almonds. cucumbers and pea pods are thought of as vegetables. light.8 0 0 0 0 0 0 0 4 0 0. not for cooking) Flaxseed Oil (supplement.2 oz) 1/4 cup (4. extra virgin Coconut.8 9.BurnTheFatInnerCircle.9 1 3 1.6 4 3 4. but are listed in fats due to the fat content www. dried Sesame butter Sesame paste (Tahini) Sunflower seed.4 0.5 oz) 1/4 cup (1 oz) 1/4 cup (1. olives are also a fruit. shelled. omega-3 fortified Butter.5 3.5 4 4.4 7.2 14 6 18 10.5 oz) 1/4 cup (1.7 11.2 oz) 1/4 cup (1 oz) 142 kernels (1 oz) 2 oz 2 oz 1 tbsp 1 tbsp 2 tbsp 2 tbsp 1 tbsp 1/4 cup (5.1 oz) 1 tbsp (0.6 oz) 1 tbsp (0. regular Butter flavor sprinkles (Butter Buds. balsamic vinaigrette.1 3. light. dried Pistachios Pumpkin seeds.6 oz) 1 tbsp 1 tbsp 1/4 cup (1.6 8 4 0 13. shelled Walnuts 1. Leaves. fat-free Mayonnaise.5 6 3 15 19 14 12 5 6 0 15 14 18 10.2 oz) 1 tbsp (0.6 17 9 9 15 20 9 9 0 2 0 0 0 1 0 5 10.4 0 0 4 3. pitted* Olives. Canola Mayonnaise. olive oil. raw Almond butter.1 oz) 31 34 34 139 14 14 6 34 14 28 28 20 28 31 31 15 15 15 15 34 17 28 34 28 28 56 56 144 17 14 28 28 165 210 120 240 50 50 15 190 125 180 139 134 130 93 182 165 230 100 10 50 35 214 95 190 227 164 148 100 100 120 75 45 5 120 190 100 95 170 200 3 7 0 5 0 0 0 5 0 2 4.5 oz) 2 tbsp (1 oz) 3 tbsp (1 oz) 1 tbsp (0.5 3 3 * Botanically speaking. natural (unsweetened) Brazil nuts.5 oz) 1 tbsp (0. dried. raw Peanut Butter.1 8 20 23 13.BurnTheFat.Fats. pitted* Olive Oil.6 1. avocados. raw Mayonnaise.5 oz) 1 tbsp (0.1 1.

shtml .N.com www.HolyGrailBodyTransformation.The Holy Grail Body Transformation Program BONUS: T.B Workout The Holy Grail Body Transformation Program – Appendix 1 www.HolyGrailBodyTransformation.com/innercircle.

B”) Consult a physician before starting any fitness or exercise program The Holy Grail Body Transformation Program – Bonus Official website: www.com/innercircle.New School Training For a Classical Physique The Complete Workout Program by Tom Venuto Copyright 2010.com Support Community: www. Burn The Fat Publishing A Division of Fitness Renaissance.HolyGrailBodyTransformation. LLC The New Bodybuilding (“T.HolyGrailBodyTransformation.shtml .N.

in his eagerness to develop a more muscular and chiseled body. pumping up and flexing on stage in posing trunks under a spotlight any time soon (oh. I'd even bet that a lot of people wouldn't mind having a physique that is both strong and functional as well as aesthetically pleasing. It's true that form usually follows function. with multiple sets of multiple exercises for every body part. He uses a high volume of sets and exercises that would destroy a beginner (or even an intermediate) and be ineffective or counter-productive for anyone but the most genetically gifted bodybuilder (If you've followed The "Mr Universe tricep-trashing. The problem is. Traditional bodybuilding training has fallen somewhat out of favor in the mainstream fitness magazines.HolyGrailBodyTransformation. This pharmacological advantage allows them to endure and recover from frequent. and counting).the intelligent and successful bodybuilders know exactly what they are doing as "physique artists. usually copies the routines of the pros verbatim and makes mistakes like these: • He overuses the isolation exercises like concentration curls and cable crossovers while neglecting the big compound movements like squats and rows. He overworks the T-shirt muscles like chest and biceps while skimping on legs and back. If you train like an athlete you will develop a body that’s not only functional. like some of the top natural bodybuilders of today or the bodybuilding legends of the golden era. to develop the highly symmetrical and refined physique of a bodybuilder. But it takes a little more specialization work and even a little.com/innercircle. call yourself guilty) • • • The Holy Grail Body Transformation Program – Bonus Official website: www. and add "shaving down" to that list for some of my more hirsute readers). but also athletic-looking. the average guy.HolyGrailBodyTransformation." The dirty little secret that most people usually don't know about bodybuilders is that most of the upper-level pros take industrial-strength doses of performanceenhancing drugs. I'm not sure about you. such as Vince Gironda or Steve Reeves. but most people probably don't plan on tanning up. dumbbells and free weights. which necessitates greater program complexity.shtml .com Support Community: www. bicep-blasting" 20 set arm routine out of the latest Muscle Mag. He overuses the machines and neglects the barbells. more frequent variation and the use of highly specialized split routines. but trust me . These pros also usually have 10 years or more of training under their belt. However. high volume training.I'm a competitive bodybuilder and I love it (28 competitions so far. most people wouldn't mind adding on a little more muscle and improving their body shape. (gasp!) "isolation" work.

This is the bodybuilding of the future for non-competitive bodybuilders at the intermediate or advanced level-the new bodybuilding.shtml . you split your body into upper and lower. If the editors at Shape or Oxygen magazine had asked me for a new school workout program for developing "tight glutes" "firm thighs" and "toned arms". maximum hypertrophy can usually be achieved when you accumulate at least a moderate amount of volume.B. Beyond the beginner stage.com Support Community: www. and that would unquestionably be the optimal choice for a beginner. These goals are difficult to achieve with full body workouts. As listed. The Holy Grail Body Transformation Program – Bonus Official website: www. and then see what happens to those glutes of yours." training).HolyGrailBodyTransformation. (which is fine for advanced bodybuilders and almost a necessity for competitive bodybuilders). in case you're female and you're still reading . It just happens that I wrote the original TNB workout for Men's Fitness magazine. The best part is. it works for the average guy and doing it naturally is healthy to boot! Oh. There is a little more volume to be done on the upper days.N. Instead of having body part days.com/innercircle. not the overbulked. That's called a 2-day split.HolyGrailBodyTransformation. As a lifetime drug-free bodybuilder. it takes as little as four workouts per week (you could even get away with three if you had to). I've discovered the best ways to help the average guy to develop that natural muscular look. and that's where the split routine comes in. I would have written the same workout! (or pretty close to it). it's just as well that the volume is lower on leg day. It takes a different approach than you'll find in most muscle magazines and bodybuilding books. both in rep ranges and exercise selection.. but not the typical body part split used by elite bodybuilders. aka ("T. put heavy weights on it. steroid-bloated appearance. Why not use a full body workout? You certainly could.you'd better believe this program works for the superior of the two genders! Extremely well. it's also important to begin using more variation in the training stimulus. the workouts are: (1) (2) (3) (4) Monday (upper strength/hypertrophy) Tuesday (lower strength/hypertrophy) Thursday (upper hypertrophy) Saturday (lower hypertrophy). Frequency This program is performed four days per week.. like a whole day for your back or a whole day for your arms. Split Routine This program uses a split routine. this new bodybuilding can build form and function at the same time. without turning them into marathon 90-120 minute sessions. If you're female and you're still doing those "butt squeezie" toning movements you got out of a ladies only mag. squat.That's where I come in. puhleeze! Get under a bar. but since leg training is so taxing. However.

pronated 4 sets X 5-6 reps 120-150 sec rest (P) B. Seated Calf Raise 3 X 15-20 reps. 90-sec rest F1. If you are pressed for time. Barbell Curls 2-3 sets X 8-10 reps. then simply put workout 4 on Friday. 120-150 sec rest (P) B. Abs. Bench press BB 4 sets X 5-6 reps. bicycle crunch 2-3 X 12-15 Workout 3: Thursday Upper.HolyGrailBodyTransformation. Lateral raises 2-3 sets X 8-12 reps. Barbell Dynamic Lunges 3 sets X 8-12 reps.This 2 days on. 60 sec rest The Holy Grail Body Transformation Program – Bonus Official website: www. Lower body. Barbell Rows. Straight arm pulldowns 3 sets X 8-12 reps. workout 3 on Friday and then workout 4 on the following Monday. such as Monday. 1 day off. hypertrophy A. 0 rest (superset) F2. Incline DB Flyes 3 sets X 8-12 reps. (note: this program was not designed for beginners. workout 2 on Wednesday. Hanging Leg Raise 2-3 X 10-15 (knee ups instead if straight leg too difficult) 0 rest (superset) E2. You would simply train on any 3 non consecutive days per week. if you want to keep your weekends free. Tricep Pushdown (cable) 2-3 sets X 8-10 reps. although it won't fit neatly into a 7 day week. Narrow grip tricep dips 2-3 sets X 8-12 reps. Romanian Deadlift 4 sets X 5-6 reps. Chin Ups (supinated) eccentric emphasis (5 second negative) 3 X 6-8 120 sec rest (P) C. With a M-W-F schedule. this program can be reduced to 3 workouts every 7 days. 90-sec rest E. 1 day on. 0 rest (superset) (P) F2. supinated 3 sets X 8-12 reps. 60 sec rest E1. 60 seconds rest Workout 2: Tuesday. 1 day on 1 day off program is an ideal weekly schedule as it provides an extra day of rest between the 3rd and 4th day. Standing DB Shoulder press Neutral Grip 3 sets X 8-10 reps. 60 sec rest F1. The Weekly Workout Schedule Workout 1: Monday Upper Strength/Hypertrophy A. 90 sec rest (P) B. Squat 4 sets X 5-6 reps. Incline DB curls 2-3 sets X 8-12 reps.HolyGrailBodyTransformation. or if you feel you don't recover adequately from a 4 day training frequency. Wednesday and Saturday). 120-150 sec rest (P) D. Barbell Rows. which enhances recovery. However.com/innercircle. Bent Over DB lateral raises 2-3 sets X 8-12 reps 0 rest (superset) E2. you would do workout 1 on Monday. 90 sec rest (P) D.com Support Community: www. Swiss ball crunch 2-3 X 12-15 (P) 0 rest (superset) E3. but beginners could conceivably use this program by taking the three day schedule and starting out with only the primary exercises). 60 sec rest E1. 60-seconds rest C. Bench press BB 3 sets X 8-12 reps. 120-150 sec rest (P) C. 1 day off. then repeat the cycle.shtml . 90-120 sec rest D. Strength/Hypertrophy A. Wide Grip (or V-Bar) Gironda Dips 3 X 8-10 reps. Wednesday and Fridays (or Monday.

After 12 weeks you either change to a new program. 60 sec rest F1.B. In the fourth week. hyperextension 3 sets X 8-12 reps 60 sec rest E. Bulgarian Split squats.HolyGrailBodyTransformation. 1 X 20. wherever this is possible. abs. hypertrophy A. In the first week you will be introduced to the new exercises and training techniques. which means you will come close to failure on your hypertrophy sets. Russian twists 3 sets X 15-20 reps.shtml . The intensiveness level is low. plank hold 3 sets X 60 seconds+. you will increase the loading again to above your previous max. you will increase the load to maximal levels. if you estimate that you can do 10 reps with 100 lbs. as your new-found strength allows. 60 sec rest (P) The 4 week periodization cycle This is a 4 week program with within-week changes in rep ranges and weekly progression in load and intensiveness. In the second week. You may also go beyond failure on some of your exercises by using high intensity techniques such as drop sets or forced reps if you have a training partner. The intensiveness level will be high. Week 4: Shock loading. Weekly workouts alternate between strengthhypertrophy days with a mix of heavy sets of 5-6 reps and hypertrophy reps with 812 reps and hypertrophy only days. so your introductory phase will be equal to your previous base loading week or even the overloading week. Once you complete the first 4 week cycle. while changing some (or The Holy Grail Body Transformation Program – Bonus Official website: www. you would select 90 pounds. weekly workout schedule and set/rep parameters. 90-120 sec rest (P) B. You will take most of your sets to failure and you may miss some reps (you may hit only 3 or 4 reps on some of your strength sets). by starting over again with introductory loading (submaximal load and no sets taken to failure). Loads will be submaximal.com Support Community: www.HolyGrailBodyTransformation. Romanian Deadlift 3 sets X 8-12 reps. and aim to hit some personal bests. or you can continue to use the T. In the third week. For example. Week 5: begin new cycle. In the fifth week. eccentric emphasis (5 sec negative) 3 X 8-12 D. Week 3: Overloading. 1 X 20. 0 rest (superset) F2. Your goal is to start hitting beat the previous week's bests. you can repeat the program for up to 2 more four-week cycles (12 weeks total). You will probably hit failure on some of your sets. Week 2: Base loading.N.Workout 4: Saturday lower. At this point you will be stronger. With each cycle. you continue to increase the weights used. Standing Calf Raise 3 sets X 15-20 reps. you can repeat the cycle if you choose.com/innercircle. while maintaining good form. which means you will not take any sets to failure. 90-120 sec rest (P) C. you will once again increase the load above the previous week's bests. Squat 3 sets X 8-12 reps. You will progress through 4 one-week cycles as follows: Week 1: Introductory loading.

Obviously.HolyGrailBodyTransformation. (exercises need to be changed periodically. It is merely indicated as primary exercise because in the event you wish to abbreviate the routine. this is an isolation. Most of these exercises are the compound. Just be certain to put the hard work in on the primary exercises first. at least one calf exercise a week is stilla good idea. But more than that. The program as listed is for people who already have training experience (advanced or advanced-intermediates). some of your secondary exercises may consist of isolation movements such as flyes for chest and lateral raises for shoulders. Isolation Exercises The average trainee spends way too much time on isolation exercises. anti-isolation exercise sentiment has gone a bit too far and some people have dropped all the isolation exercises from their programs completely. However. not a compound exercise. The Abbreviated routine The primary (P) exercises indicate where to place the most priority and emphasis in each workout. And don't forget your calves! In recent years. also known as assistance exercises or isolation exercises.all) of the exercises. For individuals who have limited recovery ability. but this weekly routine and set/rep parameters can be used again and again).HolyGrailBodyTransformation. period. Note: standing calf raise is indicated as a primary exercise on day four. multi-joint movements that involve the greatest amount of muscle mass and allow you to use the largest amount of weight. Unfortunately. Squats produce more muscle development than leg extensions. a big chest and stick-thin lower legs. All the other exercises are secondary exercises. the primary exercise notation also tells you where to put your attention if you're short on time. even with the same set/rep schemes and intensity levels. Primary exercises: the biggest bang for your buck The exercises with a "P" after them are the important primary exercises that take priority over the others P = "primary. The Holy Grail Body Transformation Program – Bonus Official website: www. stripping the workout back down to the basics may also be helpful. it is necessary for successful hypertrophy and bodybuilding programs. some specialization is not only acceptable. you can simply do the primary exercises hard and skip the rest. In a time-crunched situation. These big compound movements also produce a larger anabolic hormonal response than that produced by single joint isolation exercises. To develop a complete physique. Working hard on these basic primary movements covers all your bases and can produce a surprising amount of growth and strength for the time invested.shtml . this has resulted in an epidemic of asymmetrical physiques and puny calves! Nothing looks worse than an unsymmetrical physique with huge arms.com Support Community: www.com/innercircle." P = "priority").

dumbbells encourage equal development on each side of the body. if you were going to bench press 4 sets of 5 with 225 lbs. you can replace the straight arm pulldowns with dumbbell pullovers (with one or two dumbbells).com/innercircle. if you don't have access to a pulldown machine.Use of Free Weights (Dumbbells & Barbells) This program uses primarily Barbells and Dumbbells with a few cable exercises. and of course. A lying leg curl machine would be an acceptable substitute for the Romanian deadlift on Hypertrophy day. don't panic. they require more neuromuscular and stabilizer activation and they are flat out great for building muscle mass. the more warm up sets you may need in order to prepare the Central nervous system for the heavier loads to come. The stronger you get. The Holy Grail Body Transformation Program – Bonus Official website: www. For example. Perform 1-3 submaximal warm up sets on the first exercise for each primary exercise. especially on the strength days. they allow natural. Alternate exercises In the event you train at home or at a small gym that doesn't have all the equipment required for this workout. the loads in this workout will simply be dictated by a repetition bracket and an intensity level that will increase each week. Warm ups Warm up sets are important.: The 5-6 rep range is considered heavy and is associated with the strength workouts. For example. A traditional prescription usually designates below 70% as light. Weight The amount of weight (aka "resistance" aka "load") used is often calculated by performing a battery of 1 rep maximum tests and then having the weight prescribed as a percentage of your 1 rep maximum. The only machines used are the calf machines.shtml . Compared to machines or even barbells.com Support Community: www. The 8-12 rep range is considered medium and is associated with the hypertrophy workouts. your warm ups might be 135 lbs and 185 lbs for 5-6 reps before jumping up to the heavier sets with 225. Dumbbells are used liberally because they are such a fantastic training tool on many levels. unrestricted range of movement.HolyGrailBodyTransformation.HolyGrailBodyTransformation. and even those could be performed with free weights (for example. To simplify this program and avoid the need for heavy 1 rep maximum testing. it may also be wise to do some general total body warm up or dynamic flexibility or mobility drills for the joints you will be using on each particular day (upper or lower). between 70% and 85% as medium and 85% and above as heavy. to help prevent injury. Before doing a warm up. a one legged standing calf raise holding a dumbbell). prior to your heaviest sets. You can simply make a substitution.

The tempo may vary depending on your objectives). (NOTE: In some cases. you have to get stronger if you want to get bigger.A combination of heavy and medium seems to produce optimal muscle growth because even though the heavy training is focused on developing neural factors. respectively (or other letters. Tempo can become a complicated parameter. second and third exercises in a triset. For example when you curl a weight up. It's a myth that high reps develops muscle definition. It may take as little as a second or less. while strength workouts use the traditional straight sets technique which allows a heavier load to be used. Basically. Above 12 reps is usually considered a light load and this works endurance and is not as effective at building muscle mass and strength. but under control. as the bicep contracts and shortens. this heavy work helps you utilize heavier loads in the hypertrophy range. The concentric action is where the muscle shortens or contracts. Again this can be beneficial for bodybuilding. concentric.HolyGrailBodyTransformation. Supersets in this program are performed for the same muscle group (two ab exercises performed back to back or two shoulder exercises back to back) or for antagonistic muscle groups such as a bicep exercise supersetted with a tricep exercise.com Support Community: www. with three and even four point tempo counts (eccentric action. B3 for the first. The concentric action. ie. performing the concentric action more slowly is a good choice in order to remove momentum from the movement and make the exercise stricter. that is also a concentric action as the pectoral muscles in the chest shorten and contract. The Holy Grail Body Transformation Program – Bonus Official website: www. As you become fatigued. Hypertrophy workouts emphasize the superset technique. can be done quickly. that is the concentric action. contracted position). respectively or B1. stretch position. Notation for supersets is A1 and A2 for the first and second exercise in a superset.shtml .HolyGrailBodyTransformation.com/innercircle. or the lifting of the weight up. Not only are they time efficient. your concentric reps may slow down as you struggle to complete the concentric portion of the rep and that is normal. High reps develop endurance and pump more blood into the muscle. B2. However we are going to keep it simple and use a two point tempo prescription. depending on where in the workout the supersets or trisets appear. F1. F2 etc) Tempo (rep speed) Tempo is how slowly or quickly you lift and lower the weight. Calves and abs do seem to respond well to slightly higher rep ranges and the occasional use of a high rep pump set can be helpful for those seeking pure bodybuilding goals. they also increase the intensiveness of the workout. but its always a mistake to drop all your heavy work for pump work even if you are in a cutting phase. When you press a barbell up in a bench press. The super set and tri-set techniques Super sets have always been a favorite technique of bodybuilders.

after I hear back some success stories from TNB users.com Support Community: www.N. For example. 8 weeks or 12 weeks from now. many trainees add a second or even a third exercise for each of the arm muscles. a higher volume produces optimal results. This is not only unnecessary.Tom Venuto The Holy Grail Body Transformation Program – Bonus Official website: www. Exercises If you're unfamiliar with these exercises. that is the eccentric action. This is the "original" T.com/fitness/workout_routines/541 Conclusion Well that's it. so this should be used sparingly Number of exercises Bodybuilding programs generally contain more exercises and a higher total volume than programs for other strength sports. workout and you can't get this complete program in any magazine . Emphasizing the eccentric part of the exercise is known to increase the tension on the muscle and may help increase strength gains. your biceps and triceps are actually getting plenty of stimulation.mensfitness.com/innercircle. 4 weeks.B. With all the pushing you do on shoulder and chest exercises and all the pulling for back exercises.not even Men's Fitness (they didn’t have enough room to print all these details). and to optimize hypertrophy (as compared to strength or power).When you lower the weight back down. train hard and expect success! . as this reduces the amount of weight you can use.shtml . An ideal eccentric action is about 3 or 4 seconds. where the muscle lengthens. Using extra eccentric emphasis by lowering the weight very slowly (in about 5 or 6 seconds) can make the repetition extremely intense and may help with muscle strength and size. However. Olympia. Adding more of the non-primary (isolation) exercises would only make the workout unnecessarily long and possibly lead to overtraining.HolyGrailBodyTransformation. on this program it may be counterproductive. I'd simply recommend moving to a traditional bodybuilding program that uses a 3 or 4 day body part split routine (I use a 4 day split most of the time. taking about 3 or 4 seconds to do it. you'll notice that in workout one there is only one exercise for biceps and one for triceps. However.HolyGrailBodyTransformation. In their eagerness to build arms like Mr. if you want EVEN MORE muscle! Until then. you can see the photographs at the Men's Fitness website: www. The reason is because to achieve complete development of every aspect of very muscle. myself). I might even write TNB #2. This simply means that you should lower the weight slowly. this is an area where many trainees believe that more is better. it's easy to overuse high intensity techniques. Too much emphasis as in super slow eccentrics can be counterproductive. If you really want to do more exercises and you've reached the advanced stage of training.

BurnTheFatInnerCircle. Feed The Muscle (e-book). Tom’s articles have been featured on hundreds of websites worldwide and he has been featured in IRONMAN. His titles include the Mr. The Holy Grail Body Transformation System. First For Women.com Burn the Fat.com/innercircle. Muscular Development.com Support Community: www.About the Author Tom Venuto is a natural bodybuilder.shtml . Natural Bodybuilding. Natural Pennsylvania. ESPN-1250. Tom holds a bachelor of science degree in Adult health/fitness (exercise science) and is a long time member of the American College of Sports Medicine and the National Strength and Conditioning Association. Men’s Exercise. Feed the Muscle http://www. Natural New Jersey. Australian IRONMAN. Venuto is the author of numerous books including the #1 selling e-book Burn The Fat. Tom has been training since 1983 and has competed 28 times since 1989 as a lifetime natural (steroid-free) bodybuilder.burnthefat. Natural New York State. Oprah Magazine. Tom is also the founder and CEO of the premier fat loss support community. hardcover).HolyGrailBodyTransformation. the National and #1 Amazon bestseller. Burn The Fat Inner Circle.com The Holy Grail Body Transformation Program – Bonus Official website: www.HolyGrailBodyTransformation. Men’s Fitness.com Burn the Fat Inner Circle http://www. The Huffington Post. Natural Mid Atlantic States and Natural Eastern Classic Championships. His newest e-book.HolyGrailBodyTransformation. He was also runner up in both the Natural USA and Natural North America Championships. nutrition researcher and freelance writer. You can visit Tom online at: The Holy Grail Body Transformation System http://www. Tom is a regular guest on podcasts and radio shows including Martha Stewart healthy living (Sirius XM satellite radio). is the only sciencebased guide on the market that teaches you how to gain muscle and lose fat at the same time—the “Holy Grail” of fitness goals. The Body Fat Solution (Avery/Penguin. The Wall Street Journal and The New York Times. WCBS-AM and Blog talk radio.