Includes Different Levels of Diet Approach

includes different levels of diet approach
STRONGINEERING E-BOOK CONTENT PAGE 2
CONTENT PAGE
About Us 3
Disclaimer 5
Introduction 6
Calories Explained 9
Macronutrients (Protein, Carbs, Fats) 10
Basic Portion Approach 11
Micronutrients (Vitamins & Minerals) 15
Importance of Sodium & Potassium 16
Advanced Portion Approach 17
Goal Setting (Bulk or Cut?) 18
Sample Meal Plans 22
Macronutrient Masterlist 25
Hydration 31
Supplementation 32
Anatomy 33
Conclusion 46
COPYRIGHT © ALL RIGHTS RESERVED. NOT FOR RESALE.

STRONGINEERING E-BOOK ABOUT US 3
Strongineering is a framework made to design optimal resistance training programs in an

effective, practical, and time-efficient manner. It does so by taking advantage of scientific
research and practical training advice, all in the form of an easy-to-use mobile app.
We designed the app to integrate the dispersed and often confusing scientific findings and
best training practices.
It’s worth noting that Strongineering is a framework consisting of multiple components,

which athletes and coaches can use, but it is not a training methodology.
The name “Strongineering” combines two words: Strong and Engineering. We chose the
name because the framework combines the actionable with the theoretical to provide
practical solutions, just as an engineer always finds the answer when facing a complicated
assignment.

https://strongineering.com/

STRONGINEERING E-BOOK ABOUT US 4
OUR APP
Given our trials and tribulations, we decided to develop
a mobile app anyone can use to generate a program that
can be:
Flexible: alter workouts on a day-to-day basis to fulfil

highly variable needs of daily lives
Sensitive: account for every user’s health condition,

feedback left during workouts, and individual
characteristics
Practical: log activities and efficiently track the user’s

progress
Effective: create a sophisticated long-term workout

plan specialized for the user’s fitness goals
Encouraging: a virtual training partner/coach that

can give them real-time guidance

STRONGINEERING E-BOOK DISCLAIMER 5
DISCLAIMER
The information provided in this book and our website is for educational purposes only. We
are not doctors and this is not meant to be taken as medical advice. The information
provided in this book is based upon our experiences as well as our interpretations of the
current research available.

The content and the products mentioned in them are not intended for use as diagnosis,
prevention, and/or treatment of all/all health problems. The advice and tips given in this
course are meant for healthy adults only. You should consult your physician to ensure the
tips given in this course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with your physician
before implementing any of the information provided in this course.

This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use of this
information.

STRONGINEERING E-BOOK INTRODUCTION 6
Gaining muscle
When it comes to building muscle and strength, resistance training is the ultimate stimulus.
Without resistance training, there would be no reason for your muscles to rebuild, grow, and
adapt. During intense training your muscles are broken down before rebuilding stronger and
bigger.
If you're looking to optimize muscle building, you should be focusing on:

training smart and hard
consuming adequate energy and protein
getting sufficient good quality rest
With more lean muscle mass, you will have a higher metabolism, which in turn helps with
long-term fat loss goals.

STRONGINEERING E-BOOK INTRODUCTION 7
fat loss
When it comes to fat loss, eating in a caloric deficit while staying active is key. Most people
make the mistake of either cutting down to ridiculously low calories without actually
exercising, or exercising but not watching their diet. Here, we will make exercising fun and
staying on track simple and easy.
If you're looking to optimize fat loss, you should be focusing on:

staying as active as possible
eating in a caloric deficit with sufficient protein
getting sufficient good quality rest
In this e-book, we will be providing you with the tools you need to reach your goal of burning
off that excess body fat efficiently.

8

STRONGINEERING E-BOOK NUTRITION 9
NUTRITION
Nutrition is a common struggle for most people trying to get in shape. With a busy lifestyle, it
can be hard to cook and prep every meal, and we do not expect you to do so either.
What most people fail to do is understand the type and content of the food they consume, as
opposed to controlling the amount of food they eat. Once you have a better understanding
of food, you will realize that you have a lot more freedom to eat what you want, and still be
on track with your fitness goals.
That being said, we always recommend including a variety of unprocessed and healthy whole
foods into your diet. It is also important to keep track of the number of calories you consume
if your aim is to get in shape.
Goal Net Calories
Aggressive Bulking Calories in >> Calories Out +500
Lean Bulk Calories in > Calories Out +300
Maintenance Calories in = Calories Out 0
Cutting Calories in < Calories Out -300
Aggressive Cutting Calories in << Calories Out -500

macronutrients
carbohydrates proteins fats
4 kcal per gram 4 kcal per gram 9 kcal per gram
Knowing your main macronutrients (“macros”) and micronutrients (“micros”) is essential to

starting your meal plans.
Macros consist of three principal classes – carbohydrates, proteins and fats. These are
referred to as “macros” as they are consumed in larger quantities compared to vitamins and
minerals (micronutrients).
How each food is classified is according to the macronutrient that has the highest percentage
in it. For example, avocados are made up of 70% fat, 8% carbohydrate and 2% protein among
other compounds and hence are classified under the “Fats” category. It is important to find a
balance in terms of the portions of macronutrients in your diet, and this will be different for
everybody.
This e-book includes a list of common food items under each macronutrient as well as some
suggestions on how to portion your macros depending on your caloric goals. Feel free to use
these lists to build your meals around a combination of protein, carbohydrates and healthy
fats.
carbohydrates
Carbohydrates are the foundation of energy for the human body. How it does this is that it
provides glucose, which is converted to energy to support physical activity. A common
misconception when it comes to a healthy diet involving carbohydrates is that the amount of
carbohydrates is the most important factor. It is not. Rather, the amount is less important
than the type of carbohydrates being consumed – healthy or unhealthy.
Healthier sources of carbohydrates are minimally processed and tend to be whole grains,
vegetables, fruits and beans. These foods deliver essential nutrients such as vitamins,
minerals and fibre. This is in contrast to unhealthy sources of carbohydrates which are more
processed, such as white bread, pastries and even sodas. Refined carbohydrates encourage
weight gain, promote diabetes, and promote heart disease.

proteins
Proteins are the building blocks of body tissue – they are found in virtually every body part.
When it comes to food, the National Academy of Medicine recommends that adults consume
a minimum of 0.8g of protein for every kilogram of body weight, or just over 0.36g for every
pound of body weight. Although, much like carbohydrates, what matters most is not the
amount of protein but the source.
Healthy protein sources include beans, nuts, fish or poultry instead of red meat or processed
meat. Legumes such as lentils, beans and peas as well as nuts and whole grains are the best
protein choice. Poultry, seafood and eggs are good options too. Protein sources mentioned
above help to lower the risk of many chronic diseases like heart disease, diabetes and even
cancer.
Processed meats should be avoided when possible – this includes bacon, hot dogs and
sausages just to name a few.
fats
Healthy fats are necessary and beneficial - “healthy fats” referring to unsaturated fats. Foods
high in unsaturated fats include vegetable oils, nuts, seeds and fish. Meanwhile, harmful fats
alludes to trans fats and can increase risk of disease even in small quantities. Trans fats can
be found mainly in processed foods that are made with partially-hydrogenated oil.
PORTION APPROACH - SIMPLIFIED

Your hand is proportionate to your body, its size never changes, and it's always
with you, making it the perfect tool for measuring food and nutrients - minimal
counting required.
A SERVING OF A SERVING OF
PROTEIN = 1 PALM VEGETABLES = 1 FIST
A SERVING OF CARBS A SERVING OF

= 1 CUPPED HAND FATS = 1 THUMB

EAT MOSTLY
PROTEINS CARBOHYDRATES FATS
eggs and fish shellfish sweet plain oats buckwheat extra virgin walnut oil marinades
egg whites potatoes olive oil and dressings
with oil in this
section
chicken duck turkey quinoa whole-grain, sorghum avocado and cheese egg yolk
black rice avocado oil
lean beef cultured cottage lamb farro millet potatoes seeds cashews pistachios
cheese
pork plain greek tempeh amaranth plain non- barley almonds brazil nuts pecans
yoghurt greek yoghurt
fresh and corn yuca peanuts and olives pesto made

frozen fruit natural peanut with olive oil
butter
taro nut butters fresh

coconut
Nutritional value varies, but do not think of food as "good" or "bad". Seeing it on
a spectrum from "eat mostly" to "eat less" helps you make better choices
without branding anything off limits.

EAT SOME
poultry uncultured medium- couscous white rice granola virgin and sesame oil flaxseed oil
sausage cottage lean meats light olive oil
cheese
minimally tofu edamame instant or milk vegetable coconut peanut oil and dark
processed flavoured juices oil / milk regular peanut chocolate
lean deli oats butter
meat
protein canadian meat jerky flavoured flavoured pancakes fish oil cream cheese
powders bacon yoghurt kefir and waffles
whole-grain oat-based unsweetened marinades flavoured

crackers granola fruit and dressings nuts and nut
bars with oil in this butters
section
white breads,
pastas and
wraps

EAT LESS
bacon fried meats chicken fingers, cereal bars fruit juices flavoured butter margarine processed
nuggets and milk cheese
wings
sausage high-fat high-fat honey and processed sugar corn oil cottonseed sunflower
ground meat sausages syrups fruit with oil oil
added sugar
pepperoni processed processed soda crackers pretzels canola oil soybean oil safflower
sticks soy deli meats oil
high-mercury foods with chips fries marinades vegetable fat-rich

fish added sugar and dressings oil foods with
with oil in this added
section sugar
candy bars donuts cookies hydrogenated shortening

oils and trans
fats
pastries muffins cakes

micronutrients
vitamins minerals
fats
Micronutrients, also known as vitamins and minerals, are only required in small amounts,
hence they are known as the “micros”. That said, consuming the minimum or recommended
amount is still very important. Except for Vitamin D, micronutrients are not produced by the
body and must be consumed via food.
Micronutrient deficiencies can have dire consequences and affect more than two billion
people worldwide. It can result in poor physical and mental development in children,
exacerbation of disease, or even blindness. It is important to recognize the main essential
micronutrients - iron, zinc, calcium, iodine, Vitamin A, B-Vitamins and Vitamin C.
minerals
proteins
The two different types of minerals are macrominerals and trace minerals. As one might
have guessed, macrominerals, such as calcium and magnesium, are needed in larger
amounts in the body. On the other hand, trace minerals are required in smaller amounts but
still support important bodily functions. Iron and zinc are examples of trace minerals.
vitamins
Vitamins are also divided into two groups - water-soluble and fat-soluble vitamins. Water-
soluble vitamins are ones that can dissolve in water while fat-soluble vitamins dissolve in fat.
B-Vitamins and Vitamin C are the more common water-soluble vitamins. Their functions
mainly include being involved in energy production and derivation, metabolism or formation
of cell and tissue formation.
In contrast, Vitamins A,D,E and K are fat-soluble vitamins. They are stored in your liver and
fatty tissues for future use. Their functions mainly include being involved in energy
production and cell/tissue metabolism and formation.

POTASSIUM & SODIUM

Potassium and sodium are electrolytes that help your body function normally by maintaining
fluid and blood volume.
Some good sources of potassium include bananas, oranges and melons, cooked spinach and
broccoli, and potatoes and sweet potatoes. The majority of sodium in our diets comes from
packaged and restaurant food as a result of food processing. Even foods that may not taste
salty can be major sources of sodium.
sodium
proteins
for athletes
For decades, people have been told to limit the amount of salt in their diets. In fact, high
sodium intake has been linked to everything from high blood pressure, strokes,
cardiovascular disease, kidney disease, and osteoporosis. However, if you don't have a
history of high blood pressure or other health complications, and you exercise frequently, it
might be time to add more sodium to your diet.
Consuming sufficient sodium can:

Improve hydration
Regulate bodily fluids
Help muscles contract
Regulate nerve activity
Absorb vital nutrients
Sodium can also increase intracellular water retention (just like creatine), which helps to give
athletes a boost in strength. Furthermore, a study has also shown that supplementation of
salt-laced water improved the endurance of trained runners.
During exercise, we lose sodium through sweating, so even if you consumed sodium in a
slight excess, your body is smart enough to get rid of it.

NUTRITION GUIDE
Certainly when it comes to planning a meal guide, the most important and fundamental step
is to calculate your daily nutritional needs, which is based on your caloric expenditure. Simply
put, how much energy you burn determines how much you need to eat and how your food
should be portioned out.
Total Daily Energy Expenditure (TDEE)
male 66 + (6.2 x weight in kg) + (12.7 x height in cm) – (6.76 x age)
female 655.1 + (4.35 x weight in kg) + (4.7 x height in cm) – (4.7 x age)
Aggressive Aggressive
Goal Lean Bulk Maintenance Cutting
Bulk Cutting
Add Calories: +500 kcal +300 kcal 0 kcal -300 kcal -500 kcal
ENERGY AMOUNT TARGET CALORIES NUTRITION LEVEL

Nutrition <2399 1800 KCAL / DAY LEVEL 1
level 2400 - 2999 2400 KCAL / DAY LEVEL 2
>3000 3000 KCAL / DAY LEVEL 3
Example: 80kg, 180cm, 30 years old man

Energy Amount = 66 + (6.2 x 80) + (12.7 x 180) – (6.76 x 30) = 2645 kcal
Goal: Lean Bulk (+300kcal)
Target Calories: 2945 kcal/day (Level 2)
Example: 60kg, 165cm, 35 years old woman

Energy Amount = 655.1 + (4.35 x 70) + (4.7 x 165) – (4.7 x 35) = 1571 kcal
Goal: Maintenance (+0kcal)
Target Calories: 1571 kcal/day (Level 1)
After determining your nutrition level, recognising the macronutrient levels in different types
of food items is the next step. This will help you have a clearer idea of how many calories you
consume each meal as well as what to factor in when planning your meals.

GOAL SETTING
in case you are not sure whether to bulk or to cut, we have came up with a flowchart to
simplify your goal setting process.
Should you cut or bulk?
You're a man You're a woman
Your body fat Your body fat Your body fat Your body fat
percentage is percentage is at percentage is percentage is at
over 15% or below 10% over 25% or below 20%
Bulk until you Bulk until you

Cut down to 8 to Cut down to 18 to
reach 15 to 17% reach 25 to 27%
10% body fat 20% body fat
body fat body fat
As much as we all love to be lean and muscular, the way to do that is by building and then
carving your physique over back-to-back bulk and cut phases. So the natural next question is
then when we should switch from bulking to cutting, and vice-versa.
We recommend you give yourself a minimum of 5 months for each bulk and cut phase so
that you don’t interrupt the anabolic process (for bulking) or lose weight too quickly (for
cutting).

PORTION APPROACH
The figures on the next page display different ways you can achieve your caloric needs with
different categories of food. The portion approach works hand in hand with the suggested
meal plans. How it does this is it will give you an idea of how many servings of each food
group you are recommended to have along with how many calories each serving contains.
Together, the portion approach and suggested meal plans allow one to pick which foods to
consume for their unique caloric goal.
Aside from Proteins, Fats, Carbohydrates, Dairy, Vegetables and Fruits, snacks and
condiments also count towards your daily serving. Snacks should be kept healthy - a single
protein bar or an ounce of low fat cheese or dried fruit, for instance - is sufficient. Those
constitute a serving of 100cal. As for condiments, low fat sauces and marinades are
preferred, a serving being two tablespoons at 50cal.

Portion Approach
85G - AVOCADO 1 TBSP - OLIVE OIL
FATS
1 TBSP - FLAXSEED OIL 170G - OLIVES
EACH SERVING =
120 KCAL
1 TBSP - CANOLA OIL
85G - PORK TENDERLOIN 85G - FAT-FREE HAM SLICES
6 - EGG WHITES 85G - LEAN RED MEAT
PROTEINS 1 - SOY BURGER 85G - TUNA
EACH SERVING = 2 SLICES - TURKEY BACON 1/3 CUP - PROTEIN POWDER

100 KCAL
85G - FISH AND SHELLFISH 1 - VEGGIE BURGER
85G - TOFU
85G - BONELESS, SKINLESS CHICKEN OR TURKEY BREAST
1 MEDIUM - WHOLE WHEAT BAGEL 3 - PANCAKES
CARBS 1 CUP - BAKED BEANS 1 CUP - BROWN/WILD RICE
(GRAINS, LEGUMES, 1 CUP - COUSCOUS 1 CUP - LENTILS

POTATOES)
1 CUP - QUINOA 1 CUP - PASTA OR NOODLES
EACH SERVING =
200 KCAL
1 CUP - WHOLE GRAIN CEREAL 3 - CORN TORTILLAS
2 SLICES - RYE OR WHOLE WHEAT BREAD 2 - WHOLE WHEAT WAFFLES
30G - LOW FAT CHEESE 30G - PARMESAN CHEESE

DAIRY
EACH SERVING = 225G - SOYBEAN MILK 225G - SKIMMED MILK
120 KCAL
30G - FETA CHEESE
1 - MEDIUM APPLE 1 - MEDIUM PEACH
1 CUP - APRICOTS 1 CUP - BLACK/BLUE/RASPBERRIES
FRUITS 1/2 - MEDIUM MANGO 1 - LARGE ORANGE

EACH SERVING =
100 KCAL 1 CUP - GRAPES 2 CUPS - STRAWBERRIES
1 CUP - WATERMELON 1 - MEDIUM GRAPEFRUIT
1 CUP - KIWI 1 CUP - CHERRIES
VEGETABLES
BROCCOLI LETTUCE SPINACH
1 CUP = COOKED
2 CUPS = LEAFY GREENS ASPARAGUS MUSHROOMS PEPPERS
EACH SERVING =
CELERY PEAS CABBAGE
50 KCAL

DAILY SERVING CHART

The daily serving charts serve as a suggested calorie-based meal plan that is paired with the
portion approach. They are based on your specific nutrition level as calculated above. There
are three daily serving charts to cater to three different caloric expenditures for the
convenience of your meal-planning.
There are different daily serving charts for Levels 1-3 of nutrition. Level 1 is when your caloric
expenditure is lower compared to Level 3 where you burn more energy, and thus should
consume more calories to maintain energy levels.
Daily Serving Chart

1 CIRCLE = 1 SERVING
LEVEL 1
Proteins 4 Condiments 1
Dairy 2 Snack 2
Fruits 1
Vegetables 2
Fats 1
Carbs 2 1800 CALORIES/DAY
LEVEL 2
Proteins 6 Condiments 1.5

Dairy 2 Snacks 2
Fruits 1
Vegetables 3
Fats 1
LEVEL 3
Dairy 2 Snacks 3
Fruits 2
Vegetables 3
Fats 1

meal plan: level 1

LEVEL 1
Dairy 2 Snacks 2
Fruits 1
Vegetables 2
Fats 1
Carbs 2
1800 CALORIES/DAY
BREAKFAST SNACK LUNCH SNACK DINNER
6 oz extra lean
burger patty
1 oz low fat melted
1 cup oatmeal
cheese
8 oz skim milk
2 cups salad
1 tbsp protein 1 protein bar 1 shrimp pasta 8oz cottage cheese
greens with
powder 1 recovery drink pomodoro 1%
cucumber &
1/2 oz raisins
tomatoes
2 tbsp dressing
1/2 cup fresh
berries
1 whole wheat
6 oz halibut
bagel
1 protein bar 1 grilled chicken 2 tbsp sauce
8 oz cottage 1 oz turkey jerky
1 recovery drink burrito 1 medium
cheese 1%
artichoke
1 medium orange
6 oz chicken breast
1 pear and granola 6 oz tuna salad
2 tbsp sauce
muffin 1 whole wheat
2 cups mushroom,
8 oz nonfat 1 protein bar tortilla 8 oz cottage
zucchini and onion
yoghurt 1 recovery drink 1/4 cup sprouts cheese 1%
sauté
1 cup strawberries, and diced
3 oz grated
sliced tomatoes
parmesan cheese

meal plan: level 2

LEVEL 2
Proteins 6 Condiments 1.5

Dairy 2 Snacks 2
Fruits 1
Vegetables 3
Fats 1
Carbs 3
2400 CALORIES/DAY
9 oz extra lean
burger patty
3 oz low fat melted
cheese
1 cup oatmeal
1 medium baked
8 oz skim milk
potato
1 tbsp protein 1 protein bar 1 shrimp pasta 1 oz low fat cheese
3 cups salad
powder 1 recovery drink pomodoro 6 crackers
greens with
1/2 oz raisins
cucumber &
tomatoes
3 tbsp dressing
1/2 cup fresh
berries
9 oz halibut
1 whole wheat
3 tbsp sauce
bagel 1 grilled chicken
1 protein bar 4 tbsp hummus 1 medium
8 oz cottage burrito
1 recovery drink with carrot sticks artichoke
cheese 1% 1 cup gazpacho
1 cup wheat
1 medium orange
berries
9 oz chicken breast
1 pear and granola 9 oz tuna salad 3 tbsp sauce
muffin 1 whole wheat 2 cups mushroom,
8 oz nonfat 1 protein bar tortilla 3 cups lite popcorn zucchini and onion
yoghurt 1 recovery drink 1/4 cup sprouts 1 oz string cheese sauté
1 cup strawberries, and diced 6 oz grated
sliced tomatoes parmesan cheese
1 cup brown rice

meal plan: level 3

LEVEL 3
Dairy 2 Snacks 3
Fruits 2
Vegetables 3
Fats 1
12 oz extra lean
burger patty
3 oz low fat melted
cheese
1 cup oatmeal
1 medium baked
8 oz skim milk 1 oz low fat cheese
1 shrimp pasta potato
1 tbsp protein 1 protein bar 6 crackers
pomodoro 4 cups salad
powder 1 recovery drink 1 sourdough
1 cup melon greens with
1/2 oz raisins pretzel
cucumber &
tomatoes
4 tbsp dressing
1/2 cup fresh
berries
12 oz halibut
4 tbsp sauce
1 whole wheat
1 medium
bagel 1 grilled chicken 4 tbsp hummus
1 protein bar artichoke
8 oz cottage burrito with carrot sticks
1 recovery drink 1 cup wheat
cheese 1% 2 cup gazpacho 1 oz turkey jerky
berries
1 medium orange
1 medium
nectarine
12 oz chicken
12 oz tuna salad breast
1 pear and granola
1 whole wheat 4 tbsp sauce
muffin
tortilla 2 cups mushroom,
8 oz nonfat 1 protein bar 1 oz almonds
1/4 cup sprouts zucchini and onion
yoghurt 1 recovery drink 3 cups lite popcorn
and diced sauté
1 cup strawberries,
tomatoes 9 oz grated
sliced
1 medium peach parmesan cheese
1 cup brown rice

STRONGINEERING E-BOOK MACRONUTRIENT 25
MACRONUTRIENT
MASTERLIST
FOOD QTY CALORIE PROTEIN CARB FAT
ARTICHOKE 1 ARTICHOKE 64 3.5 14 0.5
ASPARAGU 1/2 CUP 20 2 4 0.2
BEETS 1/2 CUP 37 1.5 8.5 0.2
BOK CHOY 1 CUP 10 1 2 0
BROCCOLI 1/2 CUP 27 2 5.5 0.3
BRUSSEL SPROUTS 1/2 CUP 28 2 5.5 0.4
CABBAGE 1 CUP 22 1 1 0
CABBAGE, RED 1 CUP 28 1 7 0
CARROTS 1 CARROT 25 0.5 6 0
CAULIFLOWER 1/2 CUP 14 1 2.5 0.3
CELERY 1 STALK 6 0.3 1.2 0.1
COLLARD GREENS 1 CUP 49 4 9.3 0.7
EGGPLANT 1 CUP 21 0.8 4.8 0.1
KALE 1 CUP 33 2 7 0
KALE, BABY 1 CUP 23 1.5 4.5 0.25
LETTUCE, ROMAINE 1 CUP 7 0.3 1.6 0.1
MUSHROOM 1 CUP 15 2.2 2.3 0.2
ONION 1 ONION 40 1 9 0
SAUERKRAUT 1/2 CUP 25 2 4 0
SPINACH 1 CUP 7 1 1.1 0.1
SPINACH, BABY 1 CUP 10 1 1.5 0
TURNIP 1 CUP 36 1.2 8.4 0.1
ZUCCHINI SQUASH 1 CUP 20 1.5 4.2 0.2
PICKLE - KOSHER DILL 1 PICKLE 5 0 1 0
BANANA PEPPER 1 PEPPER 9 0.5 1.8 0.1
BELL PEPPER, GREEN 1 PEPPER 30 1 8 0
BELL PEPPER, ORANGE 1 PEPPER 31 1.2 7 0.2
BELL PEPPER, RED 1 PEPPER 15 0.5 4 0
JALAPENO, GREEN 1 PEPPER 4 0.2 0.8 0.1

MACRONUTRIENT
MASTERLIST
FINGERLING POTATO 1/2 CUP 70 2 15 0
JEWEL SWEET POTATO 1 MEDIUM 100 2 23 0
RED POTATO 1 MEDIUM 154 4 34 0.3
RUSSET POTATO 1 MEDIUM 110 3 25 0
WHITE POTATO 1 MEDIUM 147 3.6 33.5 0.2
YELLOW POTATO 1 MEDIUM 120 2 26 0
AIR POPPED POPCORN 3 CUPS 150 2 15 10
APPLE 1 APPLE 80 0 21.7 0
APRICOT 1 APRICOT 17 0.5 3.8 0.2
AVOCADO 1/2 MEDIUM 140 3 8 13
BANANA 1 BANANA 105 1.3 27 0.4
BLACKBERRIES 1 CUP 62 2 13.8 0.7
BLUEBERRIES 1 CUP 83 1.1 21 0.5
CANTALOUPE 1 CUP 60 1.5 14.5 0.3
CHERRIES 1 CUP 90 4 22 0.5
CRANBERRIES 1 CUP 51 0.4 13.4 0.1
CUCUMBER 1/2 CUP 8 0.3 1.9 0.1
DATES 1 DATE 23 0.2 6.2 0
BERRY MEDLEY MIX 1/2 CUP 60 1 10 1
ASSORTED NUTS 1/4 CUP 180 2 10 15
COCONUT OIL 1 TBSP 120 0 0 14
GRASS-FED BUTTER 1 TBSP 50 0 0 5.45
OLIVE OIL 1 TBSP 120 0 0 14
FIG 1 LARGE 47 0.5 12.3 0.2
GRAPEFRUIT 1 GRAPEFRUIT 100 2 26.2 0.4
GRAPES 1 CUP 62 0.6 15.8 0.3
HONEYDEW 1/10 SLICE 50 1 12 0
KIWI 1 KIWI 46 1 11.1 0.4
MANGO 1 MANGO 145 1 35.2 0.6

MACRONUTRIENT
MASTERLIST
ORANGE 1 ORANGE 62 1.2 15.4 0.2
PEACH 1 PEACH 38 1 9.3 0.2
PEAR 1 PEAR 96 0.6 25.7 0.2
PINEAPPLE 1 CUP 82 1 21.6 0.2
POMEGRANATE 1 POM. 127 2.6 28.8 1.8
RASPBERRIES 1 CUP 64 1.5 14.7 0.8
STRAWBERRIES 1 CUP 46 1 11.1 0.4
TANGERINE 1 TANGERINE 37 0.6 9.3 0.2
TOMATO 1 TOMATO 16 0.8 3.5 0.2
WATERMELON 1 CUP 46 1 11.6 0.2
ALMOND BUTTER 1 TBSP 102 3.4 2.8 9
PEANUT BUTTER 1 TBSP 94 4 3.1 8
PISTACHIO BUTTER 1 TBSP 78 3 4 6
SUNFLOWER BUTTER 1 TBSP 93 3.1 4.4 7.6
CASHEW BUTTER 1 TBSP 94 2.8 4.4 7.9
GREEK YOGURT 1 CUP 130 22 11 0
GRASS-FED MILK (2%) 1 CUP 130 8 12 5
GOAT CHEESE 25g 76 5.2 0.3 6
SWISS CHEESE 25g 106 7.5 1.5 7.8
CHEDDAR CHEESE 25g 113 7 0.4 9.3
COTTAGE CHEESE 1 CUP 160 24 12 0
APPLE CIDER VINEGAR - 0 0 0 0
BALSAMIC VINAIGRETTE 1 TBSP 10 0 2 0
CHIA SEED 1 TBSP 60 3 5 3
FLAX SEED 1 TBSP 47 2 3 3
GREEN TEA - 0 0 0 0
HEMP HEARTS 1 TBSP 57 3.33 1 4.3
HEMP POWDER 1 TBSP 37 5.3 2.3 1
HONEY 1 TBSP 64 0.1 17.3 0

MACRONUTRIENT
MASTERLIST
MAPLE SYRUP 1/4 CUP 50 0 13.25 0
HUMMUS 2 TBSP 60 1 4 4
BLACK BEANS 1/2 CUP 120 7 23 0.5
GREEN BEANS 1 CUP 44 2.4 9.8 0.3
BLACK-EYE PEAS 1/2 CUP 80 4 14 1
CHICKPEAS 1 CUP 286 12 54.3 2.1
KIDNEY BEANS 1 CUP 215 13.5 40 1
LENTILS 1 CUP 230 18 40 0.8
MUNG BEANS 1/2 CUP 300 26 55 0.5
PINTO BEANS 1 CUP 245 15.5 44.8 1.1
PEAS 1/2 CUP 62 4.1 11.4 0.2
SOYBEANS 1 CUP 298 28.6 17.1 15.4
EDAMAME 1/2 CUP 120 11 13 2.5
PEANUT 1/2 CUP 428 17.3 15.7 36.4
ALMOND 1/2 CUP 411 15 15 35.6
PISTACHIO 1/2 CUP 340 6 8 14
CASHEW 1/2 CUP 320 10 16 26
BRAZIL NUT 6 WHOLE 47 4.3 3.7 19.9
WALNUT 1/2 CUP 92 2.15 2 9.15
PECAN 1/2 CUP 511 7.8 10.4 52
ROLLED OATS 1 CUP 150 6 27 2.5
STEEL-CUT OATS 1/2 CUP 314 12 54 5
BROWN RICE 1 CUP 200 4 42.6 1.3
BARLEY 1 CUP 193 3.5 44.3 0.7
BUCKWHEAT 1 CUP 155 5.7 33.5 1
QUINOA 1/2 CUP 313 12 54.5 5.15
RICE CAKES (CHOCO.) 1 CAKE 6080 1 12 1
WHOLE WHEAT TORTILLA 1 TORT 80 3 15 2
EZEKIEL 4:9 BREAD 1 SLICE 80 4 15 0.5

MACRONUTRIENT
MASTERLIST
ALMOND CRACKERS 1 CUP 130 3 24 2.5
ENGLISH MUFFIN 1 MUFFIN 130 4 24 1
BASS 85g 106 19.3 0 2.5
BLUEFISH 85g 135 21.8 0 4.6
CATFISH 85g 89 15.7 0 2.5
CLAMS 85g 63 10.9 2.2 0.8
COD 85g 89 19.4 0 0.7
CRAYFISH 85g 70 14.3 0 1
FLOUNDER 85g 100 20.5 0 1.2
HALIBUT 85g 88 19.6 0 1.9
LOBSTER 85g 76 16.2 0 0.7
MACKEREL 85g 223 20.3 0 15.1
MUSSELS 85g 146 20.2 6.3 3.8
OCTOPUS 85g 69 14.4 0 0.9
OYSTERS 85g 44 1.4 2.3 2.3
RAINBOW TROUT 85g 133 18.2 0 6.7
SALMON 85g 155 21.6 0 6.7
SARDINE 85g 140 13 0 10
SCALLOPS 85g 74 14 1.9 0.5
SEAWEED 25g 14 .85 2.55 0.28
SHRIMP 85g 101 19.4 1.3 1.4
SQUID 85g 69 12.6 0.9 0.9
SWORDFISH 85g 132 21.5 0 4.3
TILAPIA 85g 110 21.9 0 2.5
TUNA 85g 98 21.7 0 0.7
WHITEFISH 85g 105 18 0 3
CHICKEN 85g 122 24 0 3
EGG WHITES 1/2 CUP 66.4 12.8 0 0
EGG 1 LARGE 72 6.3 0.4 4.8

MACRONUTRIENT
MASTERLIST
LAMB, LOIN CHOP 85g 240 14.25 0 19.5
LAMB, SHOULDER 85g 128 16.5 0 6.75
PORK, LOIN CHOP 85g 164 26.5 0 5.7
PORK, SHOULDER 85g 180 15 0 13.5
ROAST BEEF 85g 90 18 0 2.25
STEAK, FLANK 85g 180 23 0 9
STEAK, PORTERHOUSE 85g 210 15.75 0 16.5
STEAK, SIRLOIN 85g 180 15.75 0 12.4
STEAK, T-BONE 85g 188 16.5 0 12.75
STEAK, TENDERLOIN 85g 240 22 0 16
TURKEY 85g 177 23.7 0 8.4
VEAL, BREAST 85g 185 25.8 0 8.3
VEAL, CUTLET 85g 90 17.25 0 2.25

HYDRATION
The human body is approximately 60% water. If that isn’t enough to tell you just how
important staying hydrated is, here are 8 more great things water does for your body!
Regulates body temperature Flushes out bacteria from your bladder
Keeps joints lubricated Prevents Constipation
Fights infections Maintains function of important organs
Delivers nutrients to cells Improves sleep quality, cognition, and mood
Although health authorities recommend eight 8-ounce glasses of water a day, the amount of
fluid one needs varies from person to person.
The amount of fluid one needs depends on a multitude of factors, including body weight and
activity levels. It is safe to say that we cannot put a single recommended value as to how
much water one should drink daily.
A good guideline to make sure you’re hydrated is by looking at the color of your pee. If you’re
urinating 5-6 times a day, with clear urine, it’s likely that you are well hydrated!

SUPPLEMENTS
With hundreds of supplements out there, not all of them are created equal. Surely you don't
need all the different supplements in the world to help you achieve your fitness goals.
Here, we have narrowed them down to our top 3 supplements that are actually worth
buying.
Creatine Monohydrate
Creatine is one of, if not the most, researched supplement. It has been shown to improve
strength, performance, and recovery. Creatine is one of those compounds that is hard to
obtain in sufficient quantity from your natural diet for any significant difference.
However, there is also a small group of individuals who are creatine “non-responders”, and
this can be observed if there are no changes even after weeks of taking creatine consistently.
Protein Powder
Some may not even consider this a supplement. Rather, it is just an affordable and
convenient alternative to get in your protein requirement.
Many of us struggle to get sufficient protein in our diet through whole foods, especially when
the majority of the food around us is high in carbs and fats. If you're training hard, you
should know that protein is extremely important for recovery.
That said, whole foods should always be prioritized, but when you can’t hit your protein goals
from whole foods, protein powder does come in really handy.
Caffeine
Caffeine is a central nervous system stimulant that helps people feel more awake and alert
and delays the onset of tiredness. This can be extremely useful if you’re training after a long
day at work and want a quick boost in energy.
It is important to note that you can develop caffeine tolerance if you are consuming caffeine
regularly. To solve this, cycle your caffeine intake or gradually reduce the frequency of
caffeine intake before resuming your caffeine consumption.

33
STRONGINEERING E-BOOK ANATOMY 34
ANATOMY
Figure 1: The Main Posterior Muscles Figure 2: The Main Anterior Muscles
Major muscles of the body. Major muscles of the body.

Ride side: superficial; left side: deep (posterior view) Ride side: superficial; left side: deep (posterior view)
It is important to understand the functional anatomy and biomechanics of the main

muscles we’ll be targeting before we can understand how to best train them. Functional
anatomy determines what muscles can do.
There are two things to consider when looking at a muscle’s functional anatomy – its origin
and insertion. Muscles attach to bone by tendons from at least two points. The origin is the
fixed attachment which does not move, and the insertion is the attachment which moves
closer to the origin when a muscle contracts. This is the contracting phase, referred to as
the concentric phase (also known as the “positive” phase), which is normally followed by the
eccentric phase (lowering the weight – also known as the “negative” phase).

Quadriceps
The quadriceps (“quads” for short) are comprised of four muscles, often referred to as
“heads”: the vastus lateralis (“quad sweep”), vastus medialis (“tear drop”), rectus femoris (the
middle portion of your upper thigh), and vastus intermedius (which runs underneath the
rectus femoris).
The quads act to extend the knee, taking the leg from a bent position to a straight position.
Each muscle of the quadriceps has its own unique insertion which we won’t worry about too
much here. Just remember that the main action of the quads is to extend (straighten) the
knee.
ORIGIN
The vasti muscles originate on the body of femur

(“thigh bone”). The rectus femoris originates on the
illium of the “hip bone”.
INSERTION
Tibial tuberosity
EXERCISES
Squat, walking lunge, leg extension
Figure 3: Quadriceps Anatomy

Hamstrings
The hamstrings are actually a complex of four muscles: semimembranosus, semitendinosus,
and biceps femoris (which consists of a long head and a short head). The hamstrings
collectively act to both flex the knee (take the leg from a straightened position to a bent
position, as in a leg curl) and extend the hip (pushing your hips forward, as in a deadlift).
ORIGIN
The semitendinosus, semimembranosus, and long

head of the biceps femoris originate on the ischial
tuberosity. The short head of the biceps femoris
originates on the linea aspera.
INSERTION
The semitendinosus and semimembranosus both

insert on the tibia, while both the long and short
heads of the biceps femoris insert at the fibula.
EXERCISES
Deadlift, romanian deadlift, leg curl
Figure 4: Hamstrings Anatomy

Gluteals
The gluteals (or “glutes”) are also a complex of muscles consisting of the gluteus maximus,
gluteus medius, and gluteus minimus. As the name suggests, the gluteus maximus is the
largest of the three, followed by the gluteus medius, and the smallest gluteus minimus. The
gluteus maximus has multiple origins including the pelvis, sacrum, coccyx, and
thoracolumbar fascia. It also has multiple insertions, including the upper femur and IT band.
Because of this, it is able to perform a wide variety of functions, but primarily:
Hip extension (pushing your hips forward)
Hip abduction (moving your thigh away from the midline)
Hip external rotation (rotating your thigh bone outwards)
Posterior pelvic tilt (tucking your butt “in”)
The smaller glute medius still occupies a hefty portion of the rear hip musculature and
functions primarily as a stabilizer during dynamic movement and as a hip abductor. It
originates on the pelvis and inserts on the femur. It is most effectively trained with exercises
that require a high degree of stability, especially unilateral movements such as walking
lunges and exercises that train hip abduction.
ORIGIN
The gluteus maximus, medius, and minimus

originate on the ilium.
INSERTION
The gluteus maximus and gluteus minimus

insert to the iliotibial tract (IT band) and the
gluteal tuberosity on the femur. The gluteus
medius inserts to the greater trochanter of the
femur.
EXERCISES
Figure 5: Gluteals Anatomy
Hip thrust, squat, walking lunge, deadlift,

machine seated hip abduction

Pectoralis
There are two pectoralis muscles (pecs for short) located on your chest: the pectoralis major
and the pectoralis minor. The pectoralis major can be divided into two heads: the clavicular
head or “upper chest” (which originates at the clavicle) and the sternal head or “lower chest”
(which originates at the sternum).
The pecs act to adduct the upper arm (bring the upper arm across the body), and to
internally rotate the shoulder joint. The clavicular fibers also aid in shoulder flexion (raising
your upper arm up), but the sternal fibers do not.
Figure 6: Pectoral Anatomy
ORIGIN INSERTION
The pectoralis major originates on the The pectoralis major inserts on the
sternum and clavicle. The pectoralis humerus. The pectoralis minor inserts
minor originates on the 3rd-5th ribs. to the coracoid process (front of your
shoulder).
EXERCISES
Bench press, dumbbell incline press,

cable flies, dips, military press

upper Back
The back is comprised of a massive web of muscles, so for the sake of simplicity we will only
look at the largest back muscles.
The latissimus dorsi (lats for short) is a big muscle which runs from just underneath your arm
pit all the way down to the bottom of your back. The lats primarily act to extend the shoulder
(bring your upper arm downward) and adduct the shoulder (moving your elbows towards
your mid back).
Lats
ORIGIN
Illiac crest and thoracolumnar fascia
INSERTION
Humerus
EXERCISES
Supinated pulldowns, chest-supported T-bar

row, seated face pull, deadlift (isometric
contraction to prevent shoulder flexion)
Figure 7a: Latissimus Dorsi Anatomy

lower Back
The muscles of the lower back help stabilize, rotate, flex, and extend the spinal column,
which is a bony tower of 24 vertebrae that gives the body structure and houses the spinal
cord.
The erector spinae is a deep muscle of the back. It arises from a tendon attached to the crest
along the centre of the sacrum (the part of the backbone at the level of the pelvis, formed of
five vertebrae fused together).
erector spinae
ORIGIN
Spinous processes of T9-T12 thoracic

vertebrae, medial slope of the dorsal segment
of iliac crest
INSERTION
Spinous processes of T1 and T2 thoracic

vertebrae and the cervical vertebrae
EXERCISES
Deadlifts, good mornings, rows, rack pull,

hyper extensions, superman.
Figure 7b: Erector Spinae Anatomy

Traps
The trapezius (traps for short) is another large muscle running from the base of the skull
down to the middle of your inner back.
When people think about the traps they tend to only think of the upper fibers, but the middle
and lower fibers take up a very large surface area as well.
The traps act to elevate the scapulae (shrugging your shoulders), retract the scapulae (pulling
your shoulder blades back), and extend the shoulder (pulling your arms backwards when
your elbows are raised).
ORIGIN
Occipital bone (upper traps), corresponding

supraspinous ligaments for the mid and lower
traps
INSERTION
Nuchal ligament
EXERCISES
Chest-supported T-bar row, cable seated row,

seated face pull, deadlift (isometric
contraction to prevent scapular depression)
Figure 8: Trapezius Anatomy

Biceps
The biceps brachii are a two-headed muscle containing a long head and a short head. They
collectively act to flex the elbows (bringing the elbow from a straightened position to a bent
position), and supinate the wrist (facing palms upwards). The brachialis, which runs
underneath the biceps brachii, is also a strong elbow flexor.
ORIGIN
Coracoid process, supraglenoid tubercle
INSERTION
Radial tuberosity
EXERCISES
Supinated pulldowns, dumbbell supinated

Figure 9: Biceps Anatomy
curl, single-arm cable curl
Triceps
The triceps lie on the back of your upper arm and are made up of three heads: a long head, a
medial head, and a lateral head. The triceps collectively act to extend the elbow (bringing the
elbow from a bent position to a straightened position).
ORIGIN
Infraglenoid tubercle, radial groove
INSERTION
Olecranon process on ulna
EXERCISES
Rope tricep extensions, dips, dumbbell skull

Figure 10: Triceps Anatomy
crusher, bench press, military press,
dumbbell incline press

Deltoids
The deltoids (or delts for short) are comprised of three different heads: the anterior deltoid
(the “front” delt), the lateral deltoid (also known as the “middle” delt, and often mistakenly
called the “medial delt”), and the posterior delt (also known as the “rear” delt).
The anterior delt acts to flex the shoulder (raising your arm up), the lateral delt acts to
abduct the upper arm (raising your upper arm out directly to your sides), and the posterior
delt acts to abduct the shoulder (pulling your shoulder back when the elbows are raised).
ORIGIN
Clavicle, acromion process, spine of scapula
INSERTION
Deltoid tuberosity of humerus
EXERCISES
Military press, dumbbell incline press, barbell

bench press, lateral raise, seated face pull
Figure 11: Deltoid Anatomy

Abdominals
The abs are a huge web containing many muscles which all have a similar function. When
talking about the abs, we are typically referring to the rectus abdominis – which is the muscle
that shapes the “6-pack”. The rectus abdominis acts to flex the spine, rotate the torso, and
resist spinal extension (preventing your lower back from arching inwards).
Figure 12: Abdominal Anatomy
ORIGIN INSERTION
Crest of pubis Xiphoid process
EXERCISES
Crunches, planks

Calves
The calves are a complex consisting of two muscles – the gastrocnemius (or gastroc for
short) and the soleus. The gastrocnemius is the big muscle underneath the back of your knee
and the soleus is a smaller, flatter muscle which runs underneath the gastroc down to your
ankle. Both the gastroc and soleus act to plantarflex the ankle (point your toes down).
ORIGIN
Lateral and medial condyle of femur
INSERTION
Tendo calcaneus
EXERCISES
Standing calf raise
Figure 13: Calves Anatomy

STRONGINEERING E-BOOK CONCLUSION 46
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STRONGINEERING E-BOOK CONTENT PAGE 2

Macronutrients (Protein, Carbs, Fats) 10

Basic Portion Approach 11

Micronutrients (Vitamins & Minerals) 15

Importance of Sodium & Potassium 16

Advanced Portion Approach 17

Goal Setting (Bulk or Cut?) 18

Sample Meal Plans 22

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Strongineering is a framework made to design optimal resistance training programs in an

It’s worth noting that Strongineering is a framework consisting of multiple components,

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Flexible: alter workouts on a day-to-day basis to fulfil

Sensitive: account for every user’s health condition,

Practical: log activities and efficiently track the user’s

Effective: create a sophisticated long-term workout

Encouraging: a virtual training partner/coach that

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If you're looking to optimize muscle building, you should be focusing on:

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If you're looking to optimize fat loss, you should be focusing on:

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Goal Net Calories

Aggressive Bulking Calories in >> Calories Out +500

Lean Bulk Calories in > Calories Out +300

Maintenance Calories in = Calories Out 0

Cutting Calories in < Calories Out -300

Aggressive Cutting Calories in << Calories Out -500

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4 kcal per gram 4 kcal per gram 9 kcal per gram

Knowing your main macronutrients (“macros”) and micronutrients (“micros”) is essential to

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PORTION APPROACH - SIMPLIFIED

A SERVING OF CARBS A SERVING OF

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fresh and corn yuca peanuts and olives pesto made

taro nut butters fresh

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whole-grain oat-based unsweetened marinades flavoured

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high-mercury foods with chips fries marinades vegetable fat-rich

candy bars donuts cookies hydrogenated shortening

pastries muffins cakes

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POTASSIUM & SODIUM

Consuming sufficient sodium can:

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Total Daily Energy Expenditure (TDEE)

male 66 + (6.2 x weight in kg) + (12.7 x height in cm) – (6.76 x age)

ENERGY AMOUNT TARGET CALORIES NUTRITION LEVEL

Example: 80kg, 180cm, 30 years old man

Example: 60kg, 165cm, 35 years old woman

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Should you cut or bulk?

You're a man You're a woman

Bulk until you Bulk until you

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85G - PORK TENDERLOIN 85G - FAT-FREE HAM SLICES