GUIDE BOOK

A DETAILED GUIDE ON DIETING, TRAINING, AND FAT LOSS

 video resources
Cardio: https://youtu.be/VcNXeqintpI

The Smartest Way To Get A Six pack: https://youtu.be/KPv8hNk8FxE

How To Walk To Lose Weight: https://youtu.be/lRl0_it0xQM

What To Eat To Lose Fat: https://youtu.be/limhytK_Sis

5 Best Supplements: https://youtu.be/wj6dtxOg0U4

How To Sleep: https://youtu.be/rTx6upgf-PE

Home Workout: https://youtu.be/0qul-eXE35o

How to Track Your Macros: https://youtu.be/GGAc4JOHxrw

 hoW TO diET
These are the skills you will have to master.

To learn how to calculate your own calories and macros, watch this
YouTube video https://youtu.be/rSz00Mp7i28?t=108

Watch this video to calculate your macros: https://youtu.be/GGAc4JOHxrw

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.
 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.
 sample meal
plan 2
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.

Please watch this video to get detail on how you should be training:

https://www.youtube.com/watch?v=JiktnzBTFhM
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3 DAY SPLIT
Training plan
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Training PLAN
Day 1: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

barbell squat 6 8 10 12
High to low cable fly 10 10 10 -
Incline dumbbell bench press 10 10 10 -
Leg curls 10 10 10 10
V-bar pull down 15 12 10 -
Hammer curl 10 10 10 10
Leg raises 15 15 15 -

Notes:
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Training PLAN
Day 2: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Bench press 6 8 10 12
Machine chest press 10 10 10 -
Push up 10 10 10 -
Barbell Romanian Deadlift 10 10 10 10
Arnold Dumbbell Press 15 12 10 8
Cable tricep kick back 10 10 10 10
Smith machine shrugs 20 20 20 -
Bicycle crunches 10 10 10 10

Notes:
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Training PLAN
Day 3: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Barbell deadlift 6 8 10 12
Incline bench dumbbell row 15 12 10 -
Leg press (normal stance) 12 12 12 12
Standing machine calf raise 12 12 12 -
Dumbbell lateral raise 10 10 10 10
Cable bicep curls 10 10 10 10
Cable crunches 10 10 10 10

Notes:
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4 DAY SPLIT
Training plan
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Training PLAN
Day 1: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

barbell squat 6 8 10 12
High to low cable fly 10 10 10 -
Incline dumbbell bench press 10 10 10 -
Leg curls 10 10 10 10
V-bar pull down 15 12 10 -
Hammer curl 10 10 10 10
Leg raises 20 20 - -
Crunches 20 20

Notes:
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Training PLAN
Day 2: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Bench press 6 8 10 12
Incline dumbbell press 10 10 10 -
Standing cable fly 10 10 10 -
Bulgarian Split Squat 10 10 10 10
Arnold Dumbbell Press 15 12 10 8
Tricep pushdown 10 10 10 10
Smith machine shrugs 20 20 20 -

Notes:
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Training PLAN
Day 3: (full body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Chin up 8 8 8 -
V-Bar Pull-Down 15 12 10 -
Leg Press (Normal Stance) 12 12 12 12
Seated Calf Raise 12 12 12 -
Cable Rope Face Pull 10 10 10 10
EZ Bar Preacher Curls 10 10 10 10
Dumbbell Bicep Reverse Curls 10 10 10 10

Notes:
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Training PLAN
Day 4: Full body

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Chest supported T-bar row 6 8 10 12

Dumbbell Incline Flys 10 10 10 -
Lying Leg Curls 10 10 10 -
Walking Dumbbell Lunges 10 10 10 -
Incline Bench Dumbbell Row 10 10 10 10
Dumbbell Shoulder Press 10 10 10 10
Dumbbell Lateral Raise 10 10 10 10
Flat Bench EZ Bar Skull Crusher

Notes:
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5 DAY SPLIT
Training plan
(female)
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Training PLAN
Day 1: (lower body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Leg Press (Normal Stance) 8 8 8 8

Single-leg leg press 20 15 12 -
Leg Extension 15 15 15 -
Lying Leg Curls 20 20 20 -
Hyperextension 8 8 8 -
Calf Press (Leg Press Machine) 10 10 10

Notes:
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Training PLAN
Day 2: (back and biceps)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

One arm dumbbell row 8 8 8 -

Wide Grip Lat Pull-Down 20 20 20 -
Incline Bench Dumbbell Row 15 15 15 -
Cable Bicep Curls 8 8 8 -
Hammer Curl 10 10 10 10
Leg raises 10 10 10 10
Russian twist 20 20 20 -

Notes:
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Training PLAN
Day 3: (lower body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Barbell Hip Thrust 8 8 8 8

Machine Hip Abductors 30 30 30 30
Dumbbell Stiff Leg Deadlift 10 10 10 -
Wide Stance Deadlift 10 10 10 -
Leg Extension 15 15 15 -
Calf Raises 10 10 10 -

Notes:
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Training PLAN
Day 4: (chest, shoulders,
and triceps)
Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Flat Dumbbell Bench Press 6 6 6 -

Dumbbell Shoulder Press 10 10 10 -
Dumbbell Lateral Raise 15 15 15 -
D-Handle Tricep Pushdown 10 10 10 10
One Arm Overhead Cable Tricep Extension 10 10 10 10
Cable crunches 20 15 12 8
Butt ups 10 10 10 10

Notes:
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Training PLAN
Day 5: (lower body)

Instructions:
• The aim of this program is to attain the desired reps at the heaviest weight you can.
• For all compound exercises (bench press, squat, deadlift, overhead press), use the heaviest weight
you can for the desired reps. Rest between 2-3 minutes between sets.
• For all accessory exercises rest around 1 minute between sets, 30 seconds for abs and calves.
• Fill in the weights you used during every single workout and set.

Exercise Set 1 Set 2 Set 3 Set 4

reps weight REPS weight REPS weight REPS

Bulgarian Split Squats 8 8 8 -

Single-leg leg press 15 15 15 -
Machine Hip Adductors 20 20 20 -
Lying Leg Curls 10 10 10 -
Barbell Squats 8 8 - -
Standing Calf Raise 10 10 10 10

Notes:
 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?
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