| A brief overview. | | | | day. If you are trying to lose fat, avoid complex |
| 1. Setting Goals | | | | carbs (pasta, rice, potatoes etc) after noon. If you |
| Before you even begin your training, it is important | | | | are trying to gain muscle, have some complex carbs |
| to identify your primary goal. I say primary, because | | | | later in the day. |
| whether you choose to lose fat or gain muscle the | | | | Fat: This will take care of itself with your meat, eggs |
| other will be a secondary effect. | | | | and milk. |
| 2. Base Metabolic Rate and Other tools | | | | Calories: Base Rate plus/minus 500 |
| There are some tools you will need. First is an | | | | 4. Workout |
| understanding of basal metabolic rate and your daily | | | | 5 days a week. 3 on one off, 2 on 1 off. |
| caloric requirements. 2nd, you will need a good body | | | | Weights |
| fat scale and a notebook. | | | | Bench Press (chest, push) |
| You should weigh yourself no more than twice a | | | | Dumbbell Flies (chest, push) |
| week and no less than every 2 weeks. Weigh-in | | | | Barbell/Dumbbell/Cable Rows (back, Pull) |
| should always be at the same time and preferably | | | | Lat Pull downs (back, pull) |
| first thing in the morning, and it is even better if it is | | | | Shoulder Press (shoulders, push) |
| always the same day (ex. every Wednesday at | | | | Upright Rows (shoulders, push/pull) |
| 7am). Make a note of your weight and Body Fat | | | | Triceps Press (triceps, push) |
| Percentage (BF%). | | | | Bicep Curls (bicep, pull) |
| Your weight notebook should have 5 columns, Date, | | | | Forearm Curls (forearms, push/pull) |
| Weight, BF%, Fat Lbs and Other Lbs. It is very | | | | Squats (legs) |
| important to calculate the Lb values. Fat Lbs is your | | | | Dead lift (legs) |
| total weight multiplied by your BF% divided by 100 | | | | Calf Raises (legs) |
| ex. 200lb x 10% / 100 = 20lbs of fat. Other Lbs is | | | | Optional |
| your total body weight minus your fat lbs: 200-20 = | | | | Thigh Extensions (legs) |
| 180 | | | | Hamstring Curls (legs) |
| 3. Macro Nutrient requirements | | | | Cardio |
| What do I consider to be Macro Nutrient values? | | | | Brisk Walking |
| Calories, Protein, Carbs, Fat. Try not to make your | | | | Jogging |
| diet too complicated. Calculate you base calorie needs | | | | Exercise Bike |
| using the calculator below. If your goal in section 1 is | | | | Rowing |
| to gain muscle, add 500 calories. If your goal is to | | | | Elliptical |
| lose fat, subtract 500 calories. Also, I believe in | | | | To lose fat: Cardio should be done 4 or 5 times a |
| keeping diet simple. Your diet should include only | | | | week for 45 minutes to an hour. 2 times a week, |
| whole foods you prepare yourself: Lean meats, fruits | | | | reduce your cardio to 30 minutes and do a circuit of |
| and vegetables, eggs, milk and grains. | | | | the weight exercises. Your circuit should be sets of |
| Protein: 0.5g to 1g per pound of bodyweight | | | | 20-25 reps of each exercise with no rest between |
| Carbs: As a general rule, eat all the vegetables you | | | | exercise sets. |
| want, limit your fruit to a maximum of 4 servings per | | | | |
