GUIDE BOOK

A DETAILED GUIDE ON DIETING, TRAINING, AND FAT LOSS

 Getting Started
what you need

Food Scale weight scale

Apple watch Smart phone

Required apps:

HappyScale MyFitnessPal

fitbit
*You can use either FitBit or Apple Watch to track steps.
 hoW TO diET
Energy balance, the simple science of fat loss, dictates your weight gain and weight
loss. Energy balance is the relationship between the energy you feed your body via
food and the energy it expends, this is all measured in Calories.
How does caloric deficit work? To lose weight you need to be consistently eating
less calories than what your body needs. If you are eating more calories than what
your body needs, you will gain weight, and if you eat the right amount you will be at
a caloric equilibrium

Your calories are comprised of macronutrients:

• Protein: 4 Calories per gram

• Carbohydrates: 4 Calories per gram
• Fat: 9 Calories per gram
• Alcohol: 7 Calories per gram

These are the skills you will have to master.

1. You need to have a food scale and download MyFitnessPal (MFP)

2. Each and every single meal, you should weigh the portions on a scale and track it
on your MyFitnessPal app.

3. At the end of the day, you must hit your macronutrient targets as indicated in the
diet plan(±10 grams for Protein and Carbs and ±5 grams for fat).

4. You should do this on a daily basis, overtime your MyFitnessPal will remember
your meals. What I personally do is choose a meal plan I enjoy and repeat
it every day.

* To calculate your macros, you can visit calculator.net. Note this is not how I calculate MY
OWN MACROS OR MY CLIENTS. The purpose of this tool was to set a BASIC EXAMPLE of
how Calories and Macronutrients can be calculated.
 hoW TO diET
Check your weight every day in the morning after using the bathroom and before
eating or drinking anything. Use HappyScale or the SBS app to track your daily
weight. But why is it important to check your weight every day and not just once
a week? Your weight might fluctuate a lot due to water retention (which can be
attributed to sodium intake, water consumption, stress levels, amount of sleep,
etc.). As a result, looking at two point that are a week apart might not give you an
accurate picture. On the contrary, looking at weekly averages will help you clean the
data and build a comprehensive picture of what is happening to your body.

The goal is to get you shredded while maintaining muscle mass with a sustainable
diet. With that being said, also maintaining your strength to give your muscles a
reason to stay, and getting rid of the stubborn body fat.

1. Consume just enough calories to gain or preserve muscle while still losing fat.

2. Consume most carbohydrates in the form of green vegetables and low on the
GI scale, such as rolled oats, ezekiel bread, and green vegetables.

3. Protein must be high-at least 1 g/lbs of bodyweight

4. Consume at least 2.5L of water a day

Daily Nutrition

• It is imperative that your hit your Macro Goals (Protein, Carbohydrates and Fats
Daily) to achieve the best consistent results
• It is also crucial to also hit your daily fiber goals
• Micronutrients are also advised to be consumed either in the source of your
Vegetables or a Multivitamin
• Fish Oil tablets are also recommended to keep your joints comfortable
• Track All the food consumed using MyFitnessPal
• All the food prepared and consumed must be weighed using a food scale
 week 1
sample meal plan
Meal Breakdown Macros Total KCals Food Options

Protein: 48 • 80g OATS, 1 Tspn Coconut Oil

1 622 • 45g Whey Protein
Carbs: 85
Fats: 10 • 140g Blue Berries

Protein: 48 • 1 Rice Krispy Bar

Pre-Workout Carbs: 55 • 130g Banana
412
Fats: 0 • 60g EHPLabs IsoPept

Protein: 51 • 50g Brown Rice, 50g Brown

Post-Workout Carbs: 82 Beans
748
Fats: 24 • 170 Salmon Burger , 70g
Guacamole Kirlkland
• 75g Broccoli
*Be relaxed for this - resting heart rate after workout.

Protein: 36 • 17g Ground Beef (80 Lean/20

4 556 Fat)
Carbs: 58
Fats: 20 • 250g sweet potato
• 75g Asparagus, 100g
Strawberries

Protein: 61 • 115g steak

5 468 • 1 Whole Egg
Carbs: 20
Fats: 16 • 150g of Brocolli, 1 Danon Light
and Fit Greek Yogurt

SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 244 976 1000kcals.
Carbs: 300 1200
Fats: 70 630 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 614 Total: 2806 fruit. Low kcal sauces/seasonings
are fine.
 billy’s sample
meal plan
Meal Breakdown Macros Total KCals Food Options

Protein: 66 • 80g OATS

1 672 • 45g Whey Protein
Carbs: 59
Fats: 14 • 1 Hard boiled egg

Protein: 48 • 2 tortilla wraps

2 Carbs: 30 • 200g of Chicken breast
469
Fats: 18 • 80g of Avocado

• 250g of Lean ground beef

Protein: 63
3 • 100g of rice
Carbs: 87 653
Fats: 4

Protein: 12 • Watermelon
4 499 • Peanut Butter
Carbs: 81
Fats: 12 • Jelly (Jam)
• 1 English Muffin

SUMMARY
Macros Fibre requirements: Minimum 10g per
Protein: 180 1000kcals.
Carbs: 257
Fats: 48 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 485 Total: 2,125 kCAL fruit. Low kcal sauces/seasonings
are fine.
 hoW TO TRAIN
It is easy to lose fat by using diet alone, but nearly impossible to build muscle
without weight training. Weight training is paramount to building muscle and
improving body composition.

I have built your program in a way that the overall volume and intensity is there to
drive muscle protein synthesis, build muscle, and allow your body to recover which
is equally important.

What I want you to focus on:

Form and Technique: Here we want to focus on how to execute the exercise,
without causing harm or injury to yourself and to attain maximum benefit. I’ve
included videos on how to perform each exercise, don’t hesitate to send me a video
to check your form.

Weight: Choose the heaviest weight you can to achieve the desired number of reps
in each set without sacrificing your form. For example, if you have to do six reps for
a flat dumbbell bench press, choose the heaviest weight you can that will challenge
you to hit six reps. Take note of which weight you choose and try and improve on
this the next time you perform this exercise.

Rest: When performing compound movements (Bench Press, Squat, Deadlift and
Overhead Press) I normally take 2-3 minutes rest between sets. With accessory
exercises one minute rest is enough, and with ab exercises I normally only take
20 seconds rest. This is not the most important factor in training, so just go by
feel. Personally the only thing I avoid is being on my phone too long, or having a
conversation mid exercise.

Record Your Weight: “Progressive overload is when you gradually increase the
weight, frequency, or number of repetitions in your strength training routine. This
challenges your body and allows your musculoskeletal system to get stronger.”
– Healthline
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3 DAY SPLIT
Training plan
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Training PLAN
Day 1: Push (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Bench Press 6-8 6-8 6-8

incline DB Bench pRESS 10 10 10
overhead press 6 6 6
DB LATERAL RAISES 10-15 10-15 10-15
Tricep Cable Pushdown 14-20 14-20 14-20 14-20
ss Cable Kick Backs 14-20 14-20 14-20 14-20
cable crunch 10 10 10 10

Notes:
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Training PLAN
Day 2: Pull (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

deadlift 6-8 6-8 6-8 6-8

db curls 14-20 14-20 14-20 14-20
hammer curls 14-20 14-20 14-20
Chest Supported Row 10 10 10
Barbell Curls 10 10 10
lAT PULLDOWN 10 10 10 10
DUMBBEll row 10 10 10 10
cABLE CRUNCH 10 10 10 10

Notes:
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Training PLAN
Day 3: Legs

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

SQUATS 6-8 6-8 6-8

Leg extensions 8-10 8-10 8-10 8-10
leg curls 8-10 8-10 8-10
adductors 10 10 10
ss abductors 10 10 10
calf raises 12-15 12-15 12-15
leg raises 8-10 8-10 8-10 8-10

Notes:
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4 DAY SPLIT
Training plan
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SCIENCE

Training PLAN
Day 1: Push A (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Barbell Bench Press 6-8 6-8 6-8

incline DB Bench pRESS 10 10 10
dips 8 8 8 8
DB shoulder press 6 6 6 6
lateral raises 15 15 15 15
db shrugs 10 10 10 10
cable tricep pushdown 10 10 10 10
leg raises 10 10 10 10

Notes:
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Training PLAN
Day 2: Pull A (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

deadlift 6-8 6-8 6-8 6-8

Chest Supported Row 10 10 10
lAT PULLDOWN 10 10 10 10
one arm db row 8 8 8
rope face pulls 10 10 10
hammer Curls 10 10 10 10
spider curls 8 8 8 8
cABLE CRUNCH 10 10 10 10

Notes:
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Training PLAN
Day 3: Legs a

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

SQUATS 6-8 6-8 6-8

Leg extensions 10 10 10 10
leg curls 10 10 10
adductors 10 10 10
waling lunges 10 10 10
seated calf raises 8 8 8 8
woodchoppers 10 10 10 10

Notes:
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Training PLAN
Day 4: Full body

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

sTIFF LEG DEADLIFT 10 10 10 10

BULGARIAN SPLIT SQUATS 10 10 10 10
PULL UPS 10 10 10 10
DB CURLS 10 10 10 10
CABLE FLIES 10 10 10 10
OVERHEAD TRICEP EXTENSION 10 10 10 10
OVERHEAD PRESS 10 10 10 10

Notes:
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5 DAY SPLIT
Training plan
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Training PLAN
Day 1: UPPER BOdY

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Barbell Bench Press 6 8 10 12

Neutral grip Lat pull down 10 10 10 10
db front raises 10 10 10 10
ss DB lateral raises 10 1o 10 10
squated cable row 10 10 10 10
face pull 10 10 10 10
bicep curl 10 10 10 10
ss hammer curl 10 10 10 10
cable rope overhead ext 12 12 12 12
tricep pushdown 10 10 10 10

Notes:
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Training PLAN
Day 2: lower BOdY

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

SQUATS 6 8 10 12
ss Goblet Squat 10 10 10 10
Stiff leg deadlift 10 10 10 10
ss leg extension 8 8 8 8
Leg press wide 12 10 10 10
ss leg press closed 12 10 10 10
cable woodchoppers 12 10 10 10

Notes:
 SCULPT BY SCIENCE sCULPT BY
SCIENCE

Training PLAN
Day 3: Push A (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Barbell Bench Press 6 8 10 12

incline DB Bench pRESS 10 10 10
pec dec 10 10 10 10
DB shoulder press 6 8 10 12
tricep kick back 10 10 10 10
ez bar skull crusher 12 10 10 10
crunches w/ swiss ball 12 10 10 10
cable woodchoppers 12 10 10 10

Notes:
 SCULPT BY SCIENCE sCULPT BY
SCIENCE

Training PLAN
Day 4: Pull (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

deadlift 6 8 10 12
pendlay rows 10 10 10 10
wide grip lat pulldowns 10 10 10 10
rope pulldown 10 10 10 10
hammer Curls 10 10 10
ss concentration curls 10 10 10 10
rope CRUNCHes 12 10 10 10
ss woodchoppers 12 10 10 10

Notes:
 SCULPT BY SCIENCE sCULPT BY
SCIENCE

Training PLAN
Day 5: legs

Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

SQUATS 6 8 10 12
barbell Lunges 10 10 10 10
walking lunges 10 10 10 10
ss leg extension 15 15 15 15
Leg press wide 12 10 10 10
ss leg press closed 12 10 10 10
calf raises 12 10 10 10
leg raises 12 10 10 10
cable woodchoppers 12 10 10 10

Notes:
 HOW TO CARDIO
In my years dieting and losing weight, cardio ranks as one of my most important
tools for fat loss.

Through my competition prep and even in my lean bulk I incorporated LISS (Low
Intensity Steady State) and HIIT (High Intensity Interval Training) in two forms.
Informal and formal cardio.

Informal cardio included accumulating a number of steps per day(I have given you
instructions personally). Tracking this on my phone or smart watch, I would walk
between 8,000 to 13,000 Steps per day. I would start at 8,000 steps and slightly
increase these steps, further increasing the calories burnt from fat.

Formal cardio would be done in the gym in the form of HIIT or LISS

• High-intensity interval training (HIIT), or sprint interval training (SIT), is a form

of interval training, a cardiovascular exercise strategy alternating short periods
of intense anaerobic exercise (basically as hard as you can go) with less intense
recovery periods(catching your breath), until you are too exhausted to continue.
High Intensity interval training, is not the big secret to fat loss, however it can be
a powerful weight loss tool when you know how to use it. The main advantage of
HIIT is that you burn a lot of calories in a short amount of time.

• Low Intensity Steady State cardio (LISS): Set your treadmill at max incline
which is typically at 15%.Walk at 5-6km/h and keep it consistent. This will
elevate your heart rate to over 140bpm and maintain v02Max at 65%. Research
shows that this elicited maximal amounts of fat. LISS requires more time, but on
the bright side, it puts less stress on your joints and feet.

Formal cardio should be done on a treadmill, bike, stepper, rowing machine or

whichever cardio machine we have agreed on. Throughout the week, I would
alternate my formal cardio sessions between HIIT and LISS to allow my cardio to
be sustainable. So to re-iterate, take steps every day, between 8,000 and 13,000
steps. Normally I would smash these out walking my dog Blue, and formal cardio in
the gym after finishing a workout.
 HOW TO CARDIO
I have given you specific instructions for what your formal and informal cardio
goals are:

Week 1 – Sessions: 1 per week Week 7 – Sessions:5 per week

Type: LISS Type: LISS
Total Time: 20Minutes Total Time: 30 Minutes
Steps: 8,000 Steps: 11,000

Week 2 – Sessions: 2 per week Week 8 – Sessions: 5 per week

Type: LISS Type: LISS
Total Time: 20Minutes Total Time: 30 Minutes
Steps: 8,000 Steps: 12,000

Week 3 – Sessions: 3 per week Week 9 – 10 – Sessions: 6 per week

Type: LISS Type: LISS
Total Time: 25 Minutes Total Time: 30 Minutes
Steps: 9,000 Steps: 12,000

Week 4 – Sessions: 4 per week Week 11-12 – Sessions: 2 per week

Type: LISS Type: HIIT
Total Time: 25 Minutes Total Time: 35 Minutes
Steps: 9,000 Steps: 13,000

Week 5 – Sessions: 4 per week Week 13-14 – Sessions: 2 per week

Type: LISS Type: HIIT
Total Time: 25 Minutes Total Time: 35 Minutes
Steps: 10,000 Steps: 14,000

Week 6 – Sessions: 5 per week Week 14-16 – Sessions: 3 per week

Type: LISS Type: HIIT
Total Time: 25 Minutes Total Time: 40 Minutes
Steps: 11,000 Steps: 15,000
 SUPPLEMENT GUIDE
My top 5 supplements and backing them with scientific literature.

WHEY PROTEIN – ISOPEPT ZERO - HYDROLYZED WHEY PROTEIN ISOLATE

Whey protein is a staple in most athletes’ diets for a good reason: it’s digested
quickly, absorbed efficiently, and easy on the taste buds. Whey is a byproduct of
cheese production. It’s a relatively clear liquid left over after milk has been curdled
and strained and it used to be disposed of as waste.

Whey is especially popular with athletes and bodybuilders because of its amino
profile, which is high in leucine. Leucine is an essential amino acid that plays a
key role in initiating protein synthesis. Time and time again in the literature whey
protein has been named to be a staple in athletes diets to build muscle. Devries
and colleagues (2015) state that consumption of whey protein has a robust ability
to stimulate muscle protein synthesis. In fact, whey protein has been found to
stimulate muscle protein synthesis to a greater degree than other proteins such as
casein and soy.

That being said, I’ve consistently been asked about its safety on the kidney and
liver. Whey protein has been widely accepted as safe to use, granted there is no
preexisting damage.

With regards to how much Whey Protein and when?

Multiple studies have shown that having whey pre workout to be beneficial,
or having it post workout if you are in a fasted state. Looking at the bigger
picture when you take the supplement won’t be the straw that breaks
the camel’s back, but to make sure you consume enough protein at
the end of the day.

And finally what is enough protein?

Recent studies general consensus is: A 20-g dose of

whey protein is sufficient for the maximal stimulation
of postabsorptive rates of myofibrillar MPS.
 SUPPLEMENT GUIDE
CREATINE: CREA-8 | CREATINE MONOHYDRATE

If there’s one supplement that has truly passed the test of time, it’s creatine
monohydrate. It has been the subject of hundreds of scientific studies, and the
evidence is clear. Creatine is a natural compound made up of the amino acids
L-arginine, glycine, and methionine. Creatine monohydrate is creatine with one
molecule of water attached to it. Our bodies can produce creatine naturally, but they
can also absorb and store creatine found in various foods like meat, eggs, and fish.

Its benefits are best described by examine.com. The primary benefit of creatine
is an improvement in strength and power output during resistance exercise. For
this purpose, creatine is well-researched, and the effects are quite notable for a
supplement. When used in conjunction with resistance exercise, creatine may
modestly increase lean mass. It has also been tested for anaerobic running capacity
in many studies, the results of which are fairly mixed but generally suggest a small
improvement in performance.

How creatine works? In the simplest explanation, we have ATP in our bodies
which is often referred to as the bodies main energy carrying molecule. Creatine
regenerates ATP at a faster rate, which allows us to lift heavier or even produce 1 to
2 extra reps throughout a workout. Overtime it results in increase in fat free muscle
mass.

Research has shown that taking 5g of creatine monohydrate post workout

is the most effective. Since its popularity in the 1990’s creatine has been
widely accepted as safe and its only side effect being weight gain due
to the retention of water in the muscles.
 SUPPLEMENT GUIDE
Pre Workout: PR MAX or PRIDE by EHP Labs

Pre workout supplements are extremely popular and are well researched. They
can contain a combination of ingredients that increases training volume, muscular
endurance, improve blood flow to the muscles, and even enhance focus.
There are all sorts of formulations, but before you decide to buy a pre-workout
supplement, you need to know the facts.
The 5 main ingredients in preworkouts are Caffeine, Theanine, Argenine, Beta
alanine and Cittruline Mallate.

That being said, all of the have proven benefits however the most potent ingredient
that confer most of pre workouts effects is caffeine.

Caffeine is a powerful stimulant, and it can be used to improve physical strength,

endurance and minimizing fatigue. It is classified as a nootropic because it
sensitizes neurons and provides mental stimulation. It has also been proven to be
one of the best weight loss supplements.

Habitual caffeine use leads to tolerance. This means the effects of caffeine will be
diminished, often to the point where the only benefit a user experiences is caffeine’s
anti-sleep effect. This is an ‘insurmountable’ tolerance, which means more caffeine
will not overcome it. A month-long break from caffeine will reduce tolerance.

Personally I take pre workout no more than 3 times a week, and if not
necessary, I don’t take it all together. However, this supplement will
forever be in my top 3 due to its irreplaceable benefits for strength
gain and weight loss.
 SUPPLEMENT GUIDE
Fat Burners: Oxyshred

Fat burners by far have the worst reputation due to how the products have been
marketed by the media as the magic pill for fat loss. That being said, there
are supplements out there that assist in weight loss. Granted that your caloric
expenditure is high due to your activity, and caloric input is low through diet,
fat burners can facilitate weight loss. By far the most important ingredient in fat
burners is caffeine, and as we detailed before, it can improve physical strength and
endurance resulting in a greater caloric output. Numerous studies have also shown
that caffeine stimulates metabolic rates and fat oxidation.

This product in particular, Oxyshred at first gave me a sentiment of mild disapproval.

But after using the product myself, its benefits convinced me enough that it will
forever be a staple in my weight loss stack. Besides its weight loss capabilities
mainly due to caffeine, I noticed improvements in rate of weight loss, cognitive
function and mood throughout my 16 weeks utilizing Oxyshred.
 SUPPLEMENT GUIDE
Citrulline Malate – PSI

Citrulline Malate is a comprehensively researched non-stim pre-workout ingredient

that increases arginine in the blood. It also helps to promote vasodilation by
increasing nitric oxide levels, this is where its achieved its name as a pump product.
Citrulline Malate improves buffering capacity by reducing lactic acid build up,
improves strength training, reduces muscle soreness and enhances recovery.

Examine.com has shown that:

Supplementation with 8g citrulline (as malate, with 10g sugar that also used in
placebo condition) during a weight lifting protocol (perform as many reps as
possible until fatigue for multiple sets) noted that citrulline was able to delay fatigue
and promote more reps performed per set for all sets except the first two and
reduced post-workout muscle soreness.

Its advantages (increasing caloric output and reducing fatigue during a training
session) earned its spot in my top 5 supplements.

Save 32% on EHP products. Use discount code: DIAMONDS10

 HOW TO RECOVER
It is in my own experience if we truly want to achieve pure fat loss we simply have to
pay more attention to how much sleep we are getting.

Another study compared subjects getting either 8.5 or 5.5 hours of sleep per night
while in a caloric deficit. Once again the results were incredible. The 8.5h group
lost 1.4 kg of fat compared to the 0.6kg fat loss of the 5.5 hour group. There was
also a significant spike in ghrelin also known as the hunger hormone. So sleeping
less will not only negatively impact your body recompositing but also make weight
loss difficult making you feel ravenously hungry at all the time. I’ve experienced this
myself though medical school, going through extreme efforts in the gym to lose
weight, and not ever being able to get as lean as I would like.

How much sleep do we need to build muscle and lose fat?

The National Sleep Foundation recommends seven to nine hours of sleep per night
for young adults and adults seeking general health and well-being. Personally I
recommend anywhere from 7-8 hours of sleep to provide enough rest for your body
to recover and for your brain to properly function. To be clear, you can still achieve
results with less sleep, but if we are in the game of optimization, then you need to
be sleeping adequately.

That being said, what are things we can do to mitigate some of the effects of lack
of sleep?