THE KEY COMPONENTS TO

AESTHETICS, MUSCLE
GROWTH & GETTING
SHREDDED

THE PHYSIQUE
BLUEPRINT

  B Y C L I N T O N S I L L S
E N H A N C E D A E S T H E T I C S
 CONTENTS
Introduction
 
Training
Supplements
  Alcohol & Eating Out
Should you train differently when “cutting” vs. “bulking”? Tips, Tricks, & Resources
Adherence, Effort, & Consistency
Progressive Overload About The Author
Specificity & Lagging Body Parts
Exercise Selection & Order
Rest Periods & Time Under Tension (TUT)
Cardio
 
Nutrition
 
When is the right time to start a “cutting phase”? *THIS BOOK IS NOT INTENDED FOR THE
Adherence, Consistency, & Flexibility TREATMENT OR PREVENTION OF
What is Flexible Dieting? DISEASE, NOR AS A SUBSTITUTE FOR
MEDICAL TREATMENT, NOR AS AN
Energy Balance
ALTERNATIVE TO MEDICAL ADVICE.
Macronutrients, Micronutrients, & Fiber USE OF THE GUIDELINES HEREIN IS AT
Meal Frequency/Nutrient Timing THE SOLE CHOICE AND RISK OF THE
READER.
 INTRODUCTION

So you are interested in understanding what is important when it

comes to building muscle, losing body fat and ultimately creating an
aesthetic physique.
 
We live in a world with an abundance of information and a lot of that
being thrown in your face by so-called ’experts’ and ‘online fitness
coaches’ that mislead you. In reality what you really need to
understand is that when it comes to the science behind body re-
composition there is not a one size fits all approach.
 
 
I hope that you don’t just take in the content I have provided but
actually set yourself a goal of applying this practically within your
own training whilst being able to understand it at the same time. The
purpose of this guide is to provide you with the foundation that you
need in order to set your lifestyle up with the outcome of you
creating a muscular & aesthetic body.
 
I have also provided some resources within this guide that can help
you moving forward as well as how I can also help you on your
journey. 

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 "SHREDDING" VS
"MUSCLE GROWTH"
There is a bit of a misconception that when training for fat loss or
better yet ‘toning’ (hate when people/trainers say this) is that they
need to start using higher rep ranges, circuits and isolation exercises
while removing any lower rep BB, DB or plate loaded work. Add on
an increase in the speed of their workout with the use of shorter rest
periods and typically some type of superset format to get the old
heart rate up so they can burn more fat and you have yourself a
recipe for dumb training.
 
Now you may have been told that you need to focus on the most
bang for your buck types of exercises when it comes to building
muscle (hypertrophy) such as the squat, bench press, overhead
press and deadlift, also referred to as compound lifts, but you won’t
get that type of advice from myself. It is true that the exercises that
put on muscle the best will also help you preserve that muscle when
you start cutting but this is individualised based on whether or not
these exercises suit your body mechanically.
 
Meaning does the exercise itself fit you in a way where you are in a
strong an stable position which allows you to maximally recruit the
targeted muscle fibers? Because if it doesn’t then what good is it
actually doing for you?
 
This is a realisation that has come to me over the last few years
based on my own training and mentors that I have either worked with
or learned from. Either way you will need to still have the basic
principles of strength training in check.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 "SHREDDING" VS
"MUSCLE GROWTH"
Maintaining or building strength within the exercises that you have
been using along with the manipulation and quality of volume.
 
Your nutrition will be the key driver when it comes to losing body fat
or building muscle regardless. Use your time in the gym to maintain
or further build your hard-earned muscle, that way you’ll look more
muscular & aesthetic when you actually lose body fat.
 
Lastly when it comes to the type of workout split, system or
advanced training variables to use this is something I see abused
very often amongst all guys, even guys who would consider
themselves to be a more experienced lifter. Save those types of
protocols for when you truly are an advanced lifter and actually
spend the time needed mastering the basics early on.
 
Especially in the early stages of lifting (0-2 years) a less experienced
person has a greater ability to lose body fat while adding muscle to
their frame. Understanding this and combining your nutrition with the
appropriate workout split for maximal newbie gains in muscle &
strength and you might just save yourself a couple years of wasting
time.

The image below can be used as guide to the amount of

weight/muscle gain you should be aiming for.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 "SHREDDING" VS
"MUSCLE GROWTH"

In order to fully monitor the quality in your progress it is best to stop

jumping from program to program or changing your program every 4
weeks where you are suppose to be hitting 3-5 sets of 8-15 reps
♂. A mesocycle lasting 6-8 would be best.
#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 "SHREDDING" VS
"MUSCLE GROWTH"
You can also use this infographic to help guide you on whether or
not you should be building muscle or losing body fat.

Please note that while I later recommend you should be following a fat
loss plan if you are 18% body fat or more, this image is a representation
of someone I would consider a intermediate/advanced lifter.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 "SHREDDING" VS
"MUSCLE GROWTH"
Key Points
● Don’t switch up your training too much when switching from
hypertrophy to shredding. What puts on muscle best will keep muscle
best.
 
● Compound lifts are not the most bang-for-your-buck when it comes
to muscle growth, the exercise that fits your body mechanically will be
your best option to make progress from there.
 
● Your ability to be strong and stable when lifting is key when it comes
to recruiting the targeted muscle fibers, without this you simply will not
make the type of gains in muscle you might want.
 
● Save the “fat burning workouts” for a separate cardio session than
your actual weight training. Focus on the basic principles of getting
stronger/maintaining strength in the gym first & foremost.
 
● Use your nutrition to help lose the majority of your body fat. This will
help you preserve as much muscle as possible so you’ll have it when
you reveal that aesthetic physique.
 
● Don’t leave newbie gains in muscle on the table, take your time
making your way through the appropriate workout split progressions
before jumping into the deep end. (use my free physique assessment
tool to find out what you should be following)
 
● Focus on ONE goal at a time, lose fat or build muscle.
#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 ADHERENCE,
CONSISTENCY & EFFORT
Adherence & Consistency: How many times have you stopped & started
a program? You are excited to try the new strength & hypertrophy
program, the 6-day push-pull-legs split with all the best exercises and
intensifiers which guarantees that you will add 10kg of pure muscle
once your done..
 
1 of 2 things are going to happen, you follow it well for 3-4 weeks giving
it everything you got in every workout before your nervous system
crashes and you see there hasn’t been much progress physically which
leaves you feeling demotivated and searching for the next program
once again, or, your succumb to an injury. Either way you end up
stopping and starting.

The reality is a high percentage of men who train all want to build a
more muscular & aesthetic body, yet I would say almost all of them are
not on top of their nutrition and simply are not eating enough! This is
why they don’t make the progress they want when trying to take on the
most advanced type of training plan, essentially they crash & burn.
 
Putting their body through all of this stress combined with not eating
enough and they are just digging themselves a hole that they cannot
get out or recover from.
 
You cannot expect to do the same thing over and over again and expect
a different result. Stay in your lane (experience lane) and focus on
progressing using a workout split that is appropriate to your level. This
will allow you to actually make quality gains in muscle & strength
before you can handle a more advanced workout split.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 ADHERENCE,
CONSISTENCY & EFFORT
Your ability to adhere & be consistent within your training and nutrition
will be a key factor when it comes to achieving your result.
 
Effort: Carrying on from the last section if you go are not motivated or
excited to get stuck in to your session, you won’t have a productive
session… you’ll probably have a shitty training session. This tends to
happen if you’ve been following your workouts but have not been
tracking the stats, how do you know if you are truly making progress?

You don’t which is why guys tend to say it’s the program and try to find
the next perfect program. Whether it is setting PR’s with a performance
based goal or seeing that the quality of your total volume is increasing
this will translate over to a greater desire to continue that effort session
after session.
Key Points
● Follow a workout split that is appropriate to your level of experience
and fits your schedule.
 
●Stop jumping from program to program. Period.
 
● Make sure you have some type of goal in mind within each session,
performance based or stat tracking. Monitoring this will translate into a
higher level of motivation & effort.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 PROGRESSIVE OVERLOAD
This is a concept that I would say the majority do not truly understand.
Progressive overload is simply “doing more over time”. In terms of
hypertrophy it can be tied into an increase in volume. More specifically
the quality in volume you lift as you could just use a tonne of ‘junk
volume’ which is typically seen when guys do a bunch of drop-sets until
failure or add a bunch of sets at the end with a lighter weight to simply
get a pump. This would not equate to more gains in muscle as the
quality of the load & volume increase is not there.
 
While there are many ways you can progressively overload your
training it is best to use the easiest application. No need to get fancy:

1.  Lifting heavier weight over time. Ex: Week 1 you lift 60kg for 6 reps
and Week 2 you lift 65kg for 6 reps.
 
 
2.  Lifting the same weight for more sets or reps. Ex: Week 1 you lift
60kg for 6 reps and Week 2 you lift 60kg for 7 reps (Same weight for
more reps) OR you do 60kg for 2 sets of 6 instead of just 1 (same weight
but more sets).
 
 
There are many more ways of performing progressive overload but
these are your best place to start. Inside the Muscle Fundamentals
program we use the ‘Double Progression Model’ when it comes to
progressively overloading.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 PROGRESSIVE OVERLOAD
Key Points
● Focus on getting stronger/adding volume to your lifts overtime, this
will allow you to justify any progress you make through proper tracking.
 
● This principle is another reason why you must stick with a plan for
longer than a week or two. 6-8 weeks of the same program is a good
indicator of measuring your progress from week-to-week.
 
● ‘Volume” is a key driver for hypertrophy, it’s important to not get
caught in the trap of simply adding ‘more volume’ by way of drop-sets if
the intensity of load is not there.

Specificity & Lagging Body Parts

 
The principle of specificity is another concept overlooked by many and
not properly understood (even though it is very simple). By
understanding this you could easily double your gains and will also take
away much of the time you will waste by trying different methods,
systems and exercises.
 
Specificity itself basically means that what you are doing in the gym
should reflect and be appropriate to what you are trying to achieve.
 
For example, if you are preparing for a powerlifting competition, in this
case the bench press. It would make sense for you to be bench
pressing during your week. The same goes if you were a sprinter
preparing for a 100m sprint. It would make sense for you to be
performing some kind of sprints throughout your week.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 SPECIFICITY & LAGGING
BODY PARTS
In regards to a lagging body part, let’s say you want to build bigger
arms, most guys tend to do some arm exercises at the end of their
workouts once they are already fatigued, and typically would only do
this once a week. To apply the principle of specificity it would be a good
idea to add in a separate “arms” day where you perform these exercises
first, while you’re fresh, and possibly again later in the week after
another body part (chest and biceps, back and biceps, etc.).
 
I would recommend hitting each body part at least twice a week. Hitting
each muscle 2x a week has been seen to aid in hypertrophy.  
 
These same rules apply to getting stronger on certain lifts like the
bench, squats, deadlifts or any type of lift. If you want to get better at
something then do it more often. With the bench you could look at
performing it 2x a week and then also add in other variations such as a
DB bench on your secondary series of lifts.
 
Essentially what this means that if you want to build muscle then you
should be doing all things that are specific to building muscle from
within your training but also from a lifestyle aspect.
Key Points
● Pick a goal to focus on for 6 weeks (improving your arms) and hit that
body part 2-3 times per week with rep ranges from 4-20. A common
theme to use is one heavier or strength day (reps 4-8) and one “pump”
or hypertrophy day (reps 10-20).
● Hit each body part/perform the main lift at least twice a week.
● Be specific in the exercises you use. It could be costing you some
muscle gain.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 EXERCISE SELECTION
& ORDER
This topic will complement the previous section nicely due to using
them together for a better training plan. First, would be to understand
the 2 style of movements or exercises we generally select from.
 
The compound exercise is a multi-joint movement that involves
multiple muscle groups within the one exercise (squat, leg press, bench
press, pullup, etc.). Whereas an isolation exercise is usually a single--
joint movement that emphasizes one muscle group (cable fly, bicep
curl, triceps press-down, etc.).
 
For someone with little to no experience or just starting out there seems
to be a common theme,  they barely have any muscle mass, so they
decide to spend the majority of their time using isolation exercises like a
cable fly or pec deck… This is no doubt from some program he found on
google and possibly some type of fitness magazine.

Again since this blueprint was created with aesthetics and muscle
growth in mind we must remember that the lifts we are going to
perform are relevant to the outcome in which we desire (specificity
principle) and that whilst performing the traditional barbell compound
movements, they can be beneficial but they are not necessarily the
perfect option when it comes to muscle growth.

Especially if your body does not suit/fit the exercise mechanically

speaking. (remember, if you are not strong & stable in a movement then
you will not be maximally recruiting the targets muscle fibers)

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 EXERCISE SELECTION
& ORDER
Regardless of what movement/exercise you are using you should still
be aiming to get stronger over time and increase the quality of the total
volume you are lifting. This will be further dictated based on the
individual which is why I do not simply recommend to go straight into
compound exercises especially when muscular hypertrophy is the goal.
 
What I do recommend is to try the traditional barbell compound lifts
and judge yourself as to whether or not you are capable of continuing
to lift heavier over time, keep your technique intact or seek out a known
coach to help take a look for you.
 
One final note would be to think about the specificity principle, the
exercise selection/order will be determined by what you are trying to
achieve – are you trying to build your upper chest? This would mean it
would make sense to start.

with an incline chest pressing movement at the beginning of your

workout when you are strongest. This same principle would apply to
what ever your focus is on each muscle group or training day.
Key Points
● The exercises to start your workout should be based on what you are trying to
achieve (specificity principle). Bigger upper chest = incline chest press exercise.

● Compound movements should take up a fair share of your workout but if

performing barbell lifts it would be wise to make sure these movements fit your
body so that you are able to remain strong & stable when performing them.

● What ever exercises you use, continuing to become stronger at performing

those lifts over time is still key regardless if it is using a barbell or a dumbbell.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 REST PERIODS & TIME
UNDER TENSION (TUT)
These two topics are under-rated and honestly not used to the their full
potential. Rest periods, are the amount of time in-between each set. I
will keep this as short an sharp as possible, when it comes to muscular
hypertrophy on your primary exercises you would ideally like to take a
2-3 minutes rest between each set. This will allow you to recovery so
that you can continue to lift at a high intensity.
 
For your successive lifts that move into a more isolated focus it would
be ideal to rest 1.5-2 minutes between each set. Essentially you could
break this up even further by keeping your rest periods at 2-3 minutes
for exercises where you are aiming to hit 4-8 reps and 1.5-2 minutes for
exercises where you aim for 9-15 reps.  
  
Time Under Tension (TUT) refers to how long the muscle is under strain
during a set. Some people out there say that it may be overhyped and
that by using TUT with certain tempos may not be ideal or should not
be used often as it can cause the lifter to use a lighter weight in which
would essentially equal a lower total volume in order to match the
prescribed tempo.
 
Again if we look at muscular hypertrophy we are talking about the
ability to provide a quality contraction but also the effectiveness of
keeping the tension on the targeted muscle, for example during the
eccentric part of the lift. This is what matters when in comes to
muscular hypertrophy, taking that tension and allowing It to build over
time via increases in load on that lift for the prescribed tempo such as
‘3110’.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 REST PERIODS & TIME
UNDER TENSION (TUT)
This is where guys can tend to simply work through the ‘movement’ of a
lift and don’t actually keep the tension on the targeted muscle group or
maximally contract the targeted muscle group. Which then leads to a
false sense of being in a plateau as they would continue increasing the
weight on the ‘movement’ of an exercise until they could not lift any
heavier when they should be focusing on the muscular tension &
contraction of an exercise throughout their entire active range of
motion.
 
A basic approach to each rep would be a Controlled Negative, Slight
Pause, Explosive Contraction, Slight Pause. This would allow you to
build a strong base to begin with as you become more efficient at
performing an exercise.

Key Points

● Use your rest periods wisely and make sure you listen to your body
in between each set. If that means waiting 3 minutes to recover then do
so.
 
● If your rest periods cause you to use less weight on your next set that
would mean you have not rested long enough.
 
● TUT can be referred to using numbers but a basic approach would
be to use a ‘CN, SP, XC, SP’. (refer to final paragraph)

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 CARDIO
Cardio is a largely discussed topic when it comes to losing body fat.
Cardio is a great tool to use when trying to get shredded, however, it
should be used sparingly in order to maintain as much muscle mass as
possible. Traditionally, guys will look at hitting their 40-60 minute cardio
session on a treadmill, or even perform a HIIT session like F45.
 
It may seem logical to increase your cardio tenfold if you’re trying to
lose body fat. This can be a bad idea especially if you start doing an
excessive amount of cardio that your body isn’t used to, and while you
are in a caloric deficit, your body will likely use fat and muscle as fuel.
 
Holding on to as much muscle while dieting is absolutely key and you
do this mainly by trying to maintain/gain strength, a calorie deficit, at
least 1g of protein per pound of bodyweight, mixture of vegetables and
slowly adding in cardio as needed.

Which type of cardio is best and when should it be performed and how
much? It depends on multiple factors but the biggest consideration
would be your stress levels. Typically guys will perform a bunch of low-
intensity cardio AND HIIT 2-3x per week.
 
The type of cardio to perform is based on personal preference but if
you are a guy who lives a somewhat stressful lifestyle then I would
recommend utilising a low-intensity cardio option. I am not going to go
into full detail about all the stressors that can be involved in your life
but just know that weight training is a stressor and combining this with
HIIT on top of a stressful lifestyle would be detrimental to your end
result.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 CARDIO
In any case I much prefer to manage my total daily steps and really
leave any type of cardio to be performed at the very end of a cut.
Simply monitor how many steps you hit on average per day for a week
then give yourself a set starting target for example: Week 1-2 you hit
7000-9000 steps per day, Week 3-4  you hit 8000-10000 steps per day,
Week 5-6 you hit 9000-11000 steps per day and so on.. You would
continue cycling this up depending on your shred timeframe but either
way this needs to be cycled up as you progress towards the end of your
shred.
 
This is associated with our NEAT (Non-Exercise Activity Thermogenesis)
and is basically in relation to what you do outside of gym in your day to
day life. When in a deficit most people tend to train but do a lot of
sitting at home or at work.

By simply managing your daily steps you can also save time on
performing any type of cardio in a gym and take in some fresh air by
walking outside if you need to hit your step target.

Key Points
● High Intensity Interval Training (HIIT) could be a good option if you do
not have a stressful lifestyle and looking to save time. Typically a HIIT
session could last from 15-20 minutes. This will come down to personal
preference.

● Performing fasted cardio is also based on your preference although I

would suggest eating at least 1-2 meals or 3-5 hours before going back
to do any weight training . I would recommend doing cardio after your
training sessions or on an off day.
#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 CARDIO
● Low Intensity Steady State (LISS) cardio would be my
recommendation if you are someone who has a stressful job/lifestyle.
You can use any machine you want or no machine at all and perform
outside by managing your daily steps. LISS would be considered
walking on an incline, light cycling, etc. I would start at 30 minutes of
LISS and slowly build up my time / days performed as I progressed
throughout my shred.

● While bulking, I would limit cardio due to the “interference effect”

and gaining muscle and simply manage your daily steps between 8000-
10000 steps per day. This can vary depending on what your body is
already accustomed too.

"HAVE YOU CLAIMED YOUR BONUSES AND

SPONSORSHIP INTO THE MUSCLE FUNDAMENTALS
COACHING PROGRAM?"
(CLICK THE IMAGE IF YOU HAVEN'T)

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 NUTRITION
When is the right time to start a “Shredding”? Obviously this will depend
on when you want to really but I would recommend jumping in to a
shred phase if you body fat percentage is 18% of more. This can also
vary on the body type and experience of the individual  
 
So first remember that when you start to cut and are in a calorie deficit
(which is necessary to lose body fat), you will likely not gain any muscle
while also losing fat unless you are a beginner or fairly overweight.
 
Spend a generous amount of time in a calorie surplus if you’re new to
lifting so that you can build some muscle first and then worry about
losing the body fat.
 
The biggest mistake is guys want to get shredded, so they really cut
back on their food intake and do a shit-load of cardio, then a 2-3 weeks
later they feel small and/or “skinny-fat”. They then begin to ‘bulk’ for a
few weeks, before becoming scared as they will lose their abs and then
repeat this stupid process once again. Don’t do this. Period. If you’re
going to build muscle or shred, do it 100%. (Refer to the infographic in
the first section of this ebook.)
Key Points
● Unless you are fairly overweight, spend a generous amount of time in a caloric
surplus before you start to shred so that you have a base foundation of muscle to
work with.
  ● You cannot build muscle and lose fat at the same time unless you have a lot of
body fat and/or are a beginner, or use PEDS.
  ● Commit 100% to building muscle or shredding and follow  it through. Don’t
switch back an forth because you scared to lose your abs. 

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 ADHERENCE, CONSISTENCY
& FLEXIBILITY
Adherence: Just like I discussed in the Training section, adherence is
the most important factor when it comes to succeeding at your
physique orientated goals. If you can’t stick to your plan, it won’t work.
The main reason most “fad” diets work is that they have guidelines to
follow which ends with the person eating less calories and ultimately
results in weight loss.
 
These are generally a short term fix because people cannot sustain the
type of fad diet they are following. A simple question to ask yourself is,
“Can I see myself following this diet 6-12 months from now?”. If you
answered ‘no’, it is probably not going to work out.
 
Consistency & Flexibility: Just like training it is super important to be
consistent, your nutrition is priority number 1 when it comes to achieving
more muscle or losing fat. It’s simple, you want to build muscle = be in a
caloric surplus for starters. You want to lose body fat = be in a caloric
deficit for starters.
 
One word of advice would be to focus on what you eat within a ‘weekly’
period not just the amount of calories you need to eat per day. Some
days you might eat more, some days you might eat less, it is important
to understand this so that you can take the necessary plan of action to
counter these instances and still be either under or over your
maintenance calories so that you are either losing or gaining.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 ADHERENCE, CONSISTENCY
& FLEXIBILITY
You can use this by associating a higher amount of food on your
‘training days’ and a lower amount on your ‘non-training days’. This is a
useful tool and can also help those who lead a busy lifestyle.
 
Lastly, most people tend to eat the same food groups daily (7-11
roughly) so if you would prefer to follow a meal plan then do so, if you
would prefer to be flexible with the foods your already eating then do
so. The choice is yours.

Key Points
● If you can’t see yourself doing your current diet in 6-12 months,
you’re probably going to fall off the wagon.
 
● Consistency is key. Stick with your nutrition plan and tick off those
boxes every week.
 
● Flexibility is the tool that allows you to be consistent and adhere to
your plan. Your plan needs to fit your lifestyle and allow you to eat
foods you enjoy and typically eat.
 
● There is nothing wrong with following a meal plan just as long as the
foods on that plan are what you like already and you can see yourself
following this plan.
 
● Don’t focus on the amount of calories you need to eat daily, monitor
what you need to eat in total each week, this can allow you to be
flexible on days such as when you are weight training and having less
on days when you are not.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 FLEXIBLE DIETING
Essentially, flexible dieting involves eating a certain daily target amount
of protein, fats, and carbohydrates (macronutrients) in order to achieve a
body composition goal. This allows you to eat foods you enjoy while
sticking to your nutrition plan. Typically referred to as ‘IIFYM’, this way of
eating has become famous over the past 5 years but it has actually
been around for decades.
 
Labelling foods as “good” or “bad” can create unhealthy relationships
with food. It is all broken down through an array of processes through
the bodies physiology. All food consists of protein, fat, and/or
carbohydrates (macronutrients) that yield calories (energy).
 
Through flexible dieting, you can set daily macronutrient and calorie
goals that align with your goals. You should also have a fiber goal each
day too (at least 20-25g per day is a safe recommendation), this will
ensure that you have micronutrient rich foods included in your diet
along with a healthy GI tract.
 
If you are trying to gain weight/muscle, you need to be in a calorie
surplus (eating more food than you are burning through physical
activity/exercise).

If you are trying to lose fat, you need to be in a calorie deficit and while
focusing on a consuming 0.8-1g of protein per pound of bodyweight.
(eating less food than you are burning through physical
activity/exercise)

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 FLEXIBLE DIETING
Key Points
● Flexible dieting involves eating a certain daily target amount of
protein, fats, and carbohydrates (macronutrients) in order to achieve a
body composition goal.
 
● Labeling foods as “good” or “bad” can create unhealthy relationships
with food.
 
● You can eat any foods you want, as long as you “fit” them into your
calorie, macronutrient, and fiber goals. An easy way to implement this
way of eating would be to eat at least 80% of your meals deemed as
‘healthy’ food options and 20% as off the plan. This could be consuming
1 meal or snack per day that is not on the plan, deemed as naughty food
but still fits into your daily macro’s.

Energy Balance
 
The fundamental concept to understand whenever it comes to reaching
your goals is Energy Balance. “Energy balance” is the relationship
between “energy in” (food calories taken into the body through food and
drink) and “energy out” (calories being used in the body for our daily
energy requirements).
 
This relationship, which is defined by the laws of thermodynamics,
dictates whether weight is lost, gained, or remains the same.
 
To LOSE something (weight): you must expend more energy through
exercising more or by eating less calories.

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 ENERGY BALANCE
To MAINTAIN (weight): equal balance between eating food and physical
activity.
 
To GAIN something (weight): you must eat more energy (food) than you
expend through physical activity.
 
As you can see I have used the word ‘something’ when referring to
losing or gaining.  Let me explain, if the goal is fat loss being in a caloric
deficit is important but it does not correlate to pure fat loss just like if
building muscle is the goal, being in a caloric surplus does not correlate
to pure muscle growth.
 
It certainly lays the foundation for making sure you the best starting
point but what will truly dictate changes in body composition such as
fat loss or muscle growth is your macronutrient distribution.
 
My example of this is a previous client, James, He had followed a
2000kcal diet as instructed from a dietician. He informed me that every
night his final meal was generally ice cream that consisted of 1000-1250
calories. He lost over 12kg during this time which was great but in the
process of not having any focus on his protein consumption he also lost
a lot of muscle and whilst he had lost a good amount of weight he was
very upset by how he looked as.

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 ENERGY BALANCE
Let’s compare that example to another client of mine, drew who had a
similar result in weight that was lost but as you can see by the image
below with a very high percentage of that being actual body fat that
was lost. This was simply due to the fact that we had a focus on the
macronutrients that were making up our caloric needs. Plain and simple.

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 ENERGY BALANCE
Key Points

● Energy balance is the key factor when it comes losing, gaining or

maintaining.
 
● To have greater success in body re-composition (lose fat, build
muscle) you will need to focus on the macronutrients you are intaking,
specifically your protein intake.
 
● While losing/gaining weight is great it does not guarantee that you
will like what you see in the mirror once you have.

Macronutrients, Micronutrients, & Fiber

 
Macronutrients: Protein, carbohydrates, and fat (and water, technically)
are what consist of the macronutrients. This term simply means that the
body needs these nutrients in higher amounts.
 
Protein: made up of amino acids and are used for structural
components of body tissues such as muscle, hair, collagen, etc., and as
many enzymes.
 
Carbohydrates: these are the sugars, starches, and fibers found in fruits,
veggies, grains, and milk products. This is your body’s primary source of
energy and will aid in performance during your workouts as well as a
juicy pump.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 MACRONUTRIENTS,
MICRONUTRIENTS & FIBER
Fats: fats are combinations of saturated and unsaturated fatty acids.
They are essential for making many of the body’s hormones, the
membranes of cells, and are also a major source of energy while your
body is at rest.
 
Micronutrients: these are still needed by the body but they are needed
in smaller amounts than macronutrients. They consist of vitamins and
minerals.
 
Vitamins: Fat soluble vitamins = A, D, E, K. Water soluble vitamins = The
B vitamins and vitamin C.
 
Minerals: there’s a long list so a few macro minerals are calcium,
potassium, sodium, and phosphorus.
 
Fiber: Fiber is a carbohydrate and is very important to your nutrition. It
aids in gut health, appetite satiety, supports regularity, and more. A
good recommendation is 10-15g of fiber per 1000 calories consumed.
With a fiber goal, it also supports eating higher quality foods and
nutrient dense foods.

Key Points
● Macronutrients are needed in large amounts by the body and consist of protein,
carbohydrates, fats, and water.
● Micronutrients are needed in smaller amounts by the body and consist of
vitamins and minerals.
● Fiber is necessary for a nutrient dense diet and other body benefits. A good
recommendation is 10-15g per 1000 calories consumed.

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 MEAL FREQUENCY AND
NUTRIENT TIMING
I’m sure you’ve heard of the “anabolic window” or how you can time
your nutrients in order to “maximize anabolism all day long”. Slamming
down your protein shake within 15-30 mins after your workout.
 
To be fair, if you are still somewhat inexperienced then as long as you
are hitting your macronutrient targets and total energy balance
(calories) for that day, then you are on the right track.
 
Eating 5-6 smaller portioned meals to help boost your metabolism, burn
fat and build muscle won’t work either.
 
Splitting up your meals to what is most convenient to you would be a
good idea. It doesn’t matter how many meals you start with just split
them evenly throughout your day.
 
One thing I will suggest is to build your feeding times up as your
progress. Meaning if you start with 3 meals a day and can’t handle a
fourth you can add a super shake in this case as it won’t be a heavy
meal that could impact how you feel but it is an added feeding time to
take in the proper macronutrients that would replicate a normal meal.
 
You would continue this until you are ready to consume a 4th meal or
however many meals you would like to eat. There is evidence showing
that 3 – 5 meals, containing at least 25-30g of protein in each (especially
before and after training), may produce better results than other ranges.
I have found 4 meals to be the sweet spot for many of my clients.
 

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 MEAL FREQUENCY &
NUTRIENT TIMING
This is likely better because this maximises muscle protein synthesis
(MPS) in the body throughout the day. This will help aid in anabolic
processes and minimise muscle protein breakdown (MPD). I should note
that there is a threshold with MPS, meaning more protein doesn’t mean
more growth.
 
I would recommend having your biggest meals pre and post workout as
this may help with some nutrition partitioning. Keep these meals lower
fat, higher carb, and moderate protein (at least 25g) along with lower
fiber to minimise GI distress.

Key Points

● Hitting your macros and overall calories matters the most.

 
● You should split up your meals however is most convenient to your
day to day lifestyle.
 
● 3-5 meals, containing at least 25-30g protein, may be optimal. 4
seems to be a sweet spot when it comes to fat loss.
 
● Have your biggest meals pre and post workout. Lower fat, higher
carb, moderate protein, and low fiber may minimize GI distress. 

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 SUPPLEMENTS

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 SUPPLEMENTS
Supplements are a great way in aiding nutritional deficiencies with the
possibility in giving you a slight increase in performance. Some
supplements do work, but don’t think you can just enter your local
supplement store and actually be directed to supplements worth
taking.

Especially if they are recommending that you take a ‘fat burner’ when
you have just mentioned you are not a well-experienced lifter and that
you eat ‘healthy’. Do you research or better yet reach out to someone
like myself on social media and simply ask.
 
Take a look at the image above from ‘Shredded By Science’
showcasing supplements worth taking.

When it comes to supplement brands, coming from someone who has

been a sponsored by a few it is important to pride yourself and believe
in a brand worth partnering with. Nowadays, everyone wants to flaunt
their 10% off discount code, regurgitate the info about the product on
their social media word for word (which most of them are not actually
making use scientifically backed ingredients) and then claim that they
wouldn't be the same without it.

Supplements are just that, they supplement your dietary intake but if
used correctly can help make up that remainder 5% of special results
you are after. I have stood by Subito Supplements for a few years now.

I will drop their website in the resource section at the end of the guide.

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 ALCOHOL AND EATING OUT

Obviously there will be times where you will be eating out with friends
and alcohol will be calling your name, especially if you’re younger.
 
Though this may be true, it doesn’t mean that your goals just get thrown
out the window. If it is important for you to succeed then there will be
some small sacrifices along the way.
 
Going out occasionally won’t hurt your progress too much. However, I
can guarantee that if you drink and binge on shitty food every weekend,
your results will not be as quick as you want. That’s why I included a
‘Mastering Alcohol’ guide inside my Shred Fundamentals, Muscle
Fundamentals & Muscle Maximiser courses. Gives you a nice plan of
attack that won’t completely derail your progress.

Key Points
●BE ORGANISED. Figure every details asap so you can plan your day
ahead of schedule, this way you can also plan your meals accordingly.
 
● Try to still hit your protein target for the day and eat mainly
veggies/fruit for “damage control” since alcohol does contain calories
(7kcals/gram).
 
● If you are training make sure it is much earlier in the day, do not train
after drinking alcohol on the same day. That is stupid, no need to
explain why.
 
● Avoid mixing with sodas/juices that are high in sugar, limit yourself.
#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 ALCOHOL AND EATING OUT

● If you have a big hangover, never go do any type of weight training.

Rest and more importantly sleep will help get you back on track. Be
sure to drink plenty of water.

Tips, Tricks, & Resources

 
When trying to gain muscle:
 
1.  Eat more energy dense foods. This means foods that have more
calories per bite (lower volume of food, but high calorie). For example,
one donut could be 300 calories but 340 calories of broccoli would be
1kg of broccoli. Nuts and nut butters, oils (olive, fish, canola, etc.),
avocados, steak, eggs, and chicken thighs/legs are a few examples of
quality energy dense food.
 
2.  Don’t be afraid to enjoy your meals (pizza, ice cream, McDonalds,
KFC etc.) a couple times a week to ensure you are in a calorie surplus.
You have to be in a surplus if you want to actually gain muscle. Still aim
to have foods high in protein amongst those meals.
 
3.  Super Shakes can be your best friend. Add in ice cream, peanut
butter, whey protein, fruit, nuts, whatever you like, and implement these
in between your main meals.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 EXTRA TIPS & RESOURCES
4.  Decrease cardio and use a intra-workout protocol. Basically drink
some Gatorade/Powerade or carbohydrate combined with EAA’s
(essential amino acids) during your training sessions. This will ensure
extra calories once again but also aid in your performance. I
recommend Subito Supplements: Amino Supreme & Total Carbs. (See
resources below for website)
 
5.  Use exercises that fit your body in a way that allows you to remain
strong & stable. Focus on improving your strength and muscular tension
within each mesocycle and alternate lifts every 2-3 mesocycles.
 
When trying to get shredded:
 
1. Increase your water intake. It’ll help control appetite and keep you
hydrated while keeping your performance at an optimal level and aiding
in those juicy pumps.
 
2. Eat more nutrient dense foods. These are your fruits and veggies,
mainly. They are high in fiber, low in calories, and usually contain many
micronutrients and phytochemicals. They will allow you to eat a higher
volume of food, but less calories (i.e. the donut/spinach example from
above the spinach is nutrient dense).
 
3. Eat more protein. It is more filling and has a higher thermic effect of
food (TEF) than the other macronutrients. I would recommend at least
0.8-1g per pound of body weight (180-200lbs = 160-200g protein/day)
to start and slightly increase that as you become leaner, 1-1.3g per
pound of body weight.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 EXTRA TIPS & RESOURCES
4. Be sure that you are actually in a calorie deficit, otherwise no fat loss
will occur. Figure out your macronutrient strategy that works best for
you, i.e. higher fat, higher protein, lower carbs; higher carb, moderate
pro, lower fat, etc. When it comes to physique transformations I would
say 9/10 of my clients have used a mod-high protein, high carb and low
fat approach.
 
5. Eat slower. Try to chew 12-15 times before swallowing, this will aid in
digestion. Use smaller plates, bowls, etc., this will help you with
controlling how much you eat.
 
6. Try to wait as long as you can to eat in the mornings if hunger is an
issue and then spread your meals evenly based on when you eat your
first meal because this will give you a shorter window to fit all your food
in for the entire day. Coffee is a great tool to use in this case.
(Intermittent Fasting)
 
7. Eating the same thing every day can be helpful if you don’t care to do
this. It is an easy way to guarantee you will enjoy your meals, once you
start seeing results and feel confident you can begin to try different
meals with a bit more flexibility.

#PHYSIQUEBLUEPRINT @CLINTON_SILLS
 RESOURCES

Nutrition Tracking / Counter: 1. Calorie King 2. www.iifym.com/iifym-

calculator/
 
Supplements: www.subitosupplements.com – hands down my
favourite brand. The reason I always talk about subito or recommend
them is because I know the quality of their supplements are 100% legit
and based on evidence-backed research. I know the owner personally
and see all the hard work and effort he puts in and he is an absolute
legend! If you are going to grab the total carbs and amino supreme I
would suggest hitting up the ‘creaming soda’ flavour.  

 
Education/Mentors: 1. The Muscle and Strength Pyramids Training &
Nutrition Ebooks 2. Supplements: www.examine.com 3.
www.revivestronger.com
4.www.renaissanceperiodization.com  5.www.lookgreatnaked.com

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 ABOUT THE AUTHOR
My name is Clinton Sills, I'm a Retired International & Professional
Rugby Player turned Physique Coach, Hypertrophy Nerd & Classic
Physique Enthusiast.

I work with men who need help in packing on more muscle, shredding
body fat, getting stronger, and unlocking their true potential.

Essentially we 'Maximise Muscle Growth'.

I hope you have taken on board what I have discussed inside this
physique blueprint and that you reach out if you need any further help.

Since you have your copy of the physique blueprint don't forget to
claim your other bonuses and sponsorship into my brand new Muscle
Fundamentals coaching program. This is an opportunity you simply
cannot waste and you would be crazy to let the value inside of this
system alone pass you by.

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