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Guide Book: A Detailed Guide On Dieting, Training, and Fat Loss
Guide Book: A Detailed Guide On Dieting, Training, and Fat Loss
Required apps:
HappyScale MyFitnessPal
fitbit
*You can use either FitBit or Apple Watch to track steps.
hoW TO diET
Energy balance, the simple science of fat loss, dictates your weight gain and weight
loss. Energy balance is the relationship between the energy you feed your body via
food and the energy it expends, this is all measured in Calories.
How does caloric deficit work? To lose weight you need to be consistently eating
less calories than what your body needs. If you are eating more calories than what
your body needs, you will gain weight, and if you eat the right amount you will be at
a caloric equilibrium
2. Each and every single meal, you should weigh the portions on a scale and track it
on your MyFitnessPal app.
3. At the end of the day, you must hit your macronutrient targets as indicated in the
diet plan(±10 grams for Protein and Carbs and ±5 grams for fat).
4. You should do this on a daily basis, overtime your MyFitnessPal will remember
your meals. What I personally do is choose a meal plan I enjoy and repeat
it every day.
* To calculate your macros, you can visit calculator.net. Note this is not how I calculate MY
OWN MACROS OR MY CLIENTS. The purpose of this tool was to set a BASIC EXAMPLE of
how Calories and Macronutrients can be calculated.
hoW TO diET
Check your weight every day in the morning after using the bathroom and before
eating or drinking anything. Use HappyScale or the SBS app to track your daily
weight. But why is it important to check your weight every day and not just once
a week? Your weight might fluctuate a lot due to water retention (which can be
attributed to sodium intake, water consumption, stress levels, amount of sleep,
etc.). As a result, looking at two point that are a week apart might not give you an
accurate picture. On the contrary, looking at weekly averages will help you clean the
data and build a comprehensive picture of what is happening to your body.
The goal is to get you shredded while maintaining muscle mass with a sustainable
diet. With that being said, also maintaining your strength to give your muscles a
reason to stay, and getting rid of the stubborn body fat.
1. Consume just enough calories to gain or preserve muscle while still losing fat.
2. Consume most carbohydrates in the form of green vegetables and low on the
GI scale, such as rolled oats, ezekiel bread, and green vegetables.
Daily Nutrition
• It is imperative that your hit your Macro Goals (Protein, Carbohydrates and Fats
Daily) to achieve the best consistent results
• It is also crucial to also hit your daily fiber goals
• Micronutrients are also advised to be consumed either in the source of your
Vegetables or a Multivitamin
• Fish Oil tablets are also recommended to keep your joints comfortable
• Track All the food consumed using MyFitnessPal
• All the food prepared and consumed must be weighed using a food scale
week 1
sample meal plan
Meal Breakdown Macros Total KCals Food Options
SUMMARY
Macros Total G Fibre requirements: Minimum 10g per
Protein: 244 976 1000kcals.
Carbs: 300 1200
Fats: 70 630 Water Intake: 3.5-4 litres. ALL meals
should have a serving of vegetables or
Total: 614 Total: 2806 fruit. Low kcal sauces/seasonings
are fine.
billy’s sample
meal plan
Meal Breakdown Macros Total KCals Food Options
Protein: 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.
Form and Technique: Here we want to focus on how to execute the exercise,
without causing harm or injury to yourself and to attain maximum benefit. I’ve
included videos on how to perform each exercise, don’t hesitate to send me a video
to check your form.
Weight: Choose the heaviest weight you can to achieve the desired number of reps
in each set without sacrificing your form. For example, if you have to do six reps for
a flat dumbbell bench press, choose the heaviest weight you can that will challenge
you to hit six reps. Take note of which weight you choose and try and improve on
this the next time you perform this exercise.
Rest: When performing compound movements (Bench Press, Squat, Deadlift and
Overhead Press) I normally take 2-3 minutes rest between sets. With accessory
exercises one minute rest is enough, and with ab exercises I normally only take
20 seconds rest. This is not the most important factor in training, so just go by
feel. Personally the only thing I avoid is being on my phone too long, or having a
conversation mid exercise.
Record Your Weight: “Progressive overload is when you gradually increase the
weight, frequency, or number of repetitions in your strength training routine. This
challenges your body and allows your musculoskeletal system to get stronger.”
– Healthline
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3 DAY SPLIT
Training plan
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Training PLAN
Day 1: Push (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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Training PLAN
Day 2: Pull (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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Training PLAN
Day 3: Legs
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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4 DAY SPLIT
Training plan
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Training PLAN
Day 1: Push A (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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SCIENCE
Training PLAN
Day 2: Pull A (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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Training PLAN
Day 3: Legs a
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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SCIENCE
Training PLAN
Day 4: Full body
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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5 DAY SPLIT
Training plan
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Training PLAN
Day 1: UPPER BOdY
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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Training PLAN
Day 2: lower BOdY
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
SQUATS 6 8 10 12
ss Goblet Squat 10 10 10 10
Stiff leg deadlift 10 10 10 10
ss leg extension 8 8 8 8
Leg press wide 12 10 10 10
ss leg press closed 12 10 10 10
cable woodchoppers 12 10 10 10
Notes:
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SCIENCE
Training PLAN
Day 3: Push A (Chest,
Shoulders and Triceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Notes:
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SCIENCE
Training PLAN
Day 4: Pull (Back
and Biceps)
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
deadlift 6 8 10 12
pendlay rows 10 10 10 10
wide grip lat pulldowns 10 10 10 10
rope pulldown 10 10 10 10
hammer Curls 10 10 10
ss concentration curls 10 10 10 10
rope CRUNCHes 12 10 10 10
ss woodchoppers 12 10 10 10
Notes:
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Training PLAN
Day 5: legs
Instructions:
• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset.
• On the Barbell Bench Press, use the heaviest weight you can for the desired Reps. Between
Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
SQUATS 6 8 10 12
barbell Lunges 10 10 10 10
walking lunges 10 10 10 10
ss leg extension 15 15 15 15
Leg press wide 12 10 10 10
ss leg press closed 12 10 10 10
calf raises 12 10 10 10
leg raises 12 10 10 10
cable woodchoppers 12 10 10 10
Notes:
HOW TO CARDIO
In my years dieting and losing weight, cardio ranks as one of my most important
tools for fat loss.
Through my competition prep and even in my lean bulk I incorporated LISS (Low
Intensity Steady State) and HIIT (High Intensity Interval Training) in two forms.
Informal and formal cardio.
Informal cardio included accumulating a number of steps per day(I have given you
instructions personally). Tracking this on my phone or smart watch, I would walk
between 8,000 to 13,000 Steps per day. I would start at 8,000 steps and slightly
increase these steps, further increasing the calories burnt from fat.
Formal cardio would be done in the gym in the form of HIIT or LISS
• Low Intensity Steady State cardio (LISS): Set your treadmill at max incline
which is typically at 15%.Walk at 5-6km/h and keep it consistent. This will
elevate your heart rate to over 140bpm and maintain v02Max at 65%. Research
shows that this elicited maximal amounts of fat. LISS requires more time, but on
the bright side, it puts less stress on your joints and feet.
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.
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.
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.
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.
Its advantages (increasing caloric output and reducing fatigue during a training
session) earned its spot in my top 5 supplements.
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.
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?