TABLE OF CONTENTS:

WELCOME

BEFORE YOU START

HOW TO TAKE PROGRESS PHOTOS

SLIM THICK GYM GUIDE OVERVIEW

PYRAMID OF IMPORTANCE

NUTRITION BASICS

HOW TO TRACK FOOD INTAKE

ENERGY BALANCE

TIERS TO PICK FROM FOR THIS PROGRAM

THREE TIERS

MAINTAINING RESULTS

MACRO & CALORIE ALTERNATIVES

FAQs

MYTHS

 

WELCOME 

Welcome to your guide overview section on our DNF APP, here you will find all of the tools you will need to have a successful journey for the next four weeks. Please read the following instructions thoroughly as all of the information you will need is located here. From nutrition, to any FAQs you may have during the next four weeks. 

I am so excited to give you the tools to take your body to the next level during the following 6 weeks! Thank you for joining my challenge and allowing me to help you reach your body goals!

Do not forget to tag us by using hashtags like #dnf , #dnfchallenge ,#darihanachallenge or #dnfmovement . I would love to encourage and see your journey as you share your new lifestyle with those around you! 

xoxo Darihana

BEFORE YOU START 

The following is a breakdown of the first steps you should take after downloading the app and logging in to access your challenge.

• EQUIPMENT NEEDED: You will need access to free dumbbells. You will also need a set of glute bands (we have them available in the about section on the app - you can shop here directly for them!).

• IF YOU NEED SUPPORT: Press on the group tab on your app and click the Facebook link; here is where you will find and be able to access the private Facebook group for everyone using DNF programs. Joining is not mandatory, but you will be able to benefit from being motivated by other women on the same journey as you.

• TRACKING PROGRESS: I know the scale can be VERY deceiving, for that reason I would recommend always tracking progress by taking photos! Once a week take photos and use a layout app to compare them! Try to use similar lighting and the same posing and you’ll be shocked at the changes you’ll make! You are able to take and upload photos on the app by clicking the workouts section and "send photos". You will be able to submit and track your progress weekly to keep yourself accountable. 

• NUTRITION: Read over the nutrition approach and all other information on the guide overview so you can understand how to manage your nutrition based on your specific goals for the next 4 weeks.

• LETS GO! Start your workouts! Let the gains begin!

 

 

HOW TO TAKE PROGRESS PHOTOS

TRACKING PROGRESS: I know the scale can be VERY deceiving, for that reason I would recommend always tracking progress by taking photos! Once a week take photos and use a layout app to compare them! Try to use similar lighting and the same posing and you’ll be shocked at the changes you’ll make! You are able to take and upload photos on the app by clicking the workouts section and s "send photos". You will be able to submit and track your progress weekly to keep yourself accountable. 

 

1: Try to show your shape

In order to compare the changes, you’ll need to see the changes. It’s impossible to do this if you’re wearing a baggy t-shirt or shorts. Form-fitting activewear/swimwear is best. Your stomach area should be visible, as this is a great indicator of weight loss and/or muscle gain.

 

2: Try to wear the same clothes

 If you can’t wear the same outfit, at least wear something similar every time you take your picture. If you’re proud of your progress, you might want to show others, so we encourage you to avoid posing in your underwear.

 

3: Use a plain wall as your background

Make sure there is no clutter, patterns, bright colors or distracting objects in the background. Also, use the same spot for each time you take your progress shots.

 

4: Take a full-body photo at eye level

No mirror selfies. If you find this challenging, ask someone you feel comfortable with to take your photo or use a timer function. Make sure to position your body straight and center to fill the frame.

 

5: Shoot from 4 angles

To understand the full scope of how your body is changing, it’s important to capture your front, sides, and back. For consistency, always choose the same side each time.

 

6: Stand in natural light

Try to take your photo in natural daylight. If that isn’t possible, ensure that your room is well lit and there is as much light as possible.

 

7: Maintain good posture

Stand up straight, with your shoulders back and down and arms relaxed at your sides. Recreate the same pose each time.

 

8: Take photos weekly

It’s important to take your photos once every week and schedule it on the same day each week.

 

 

PYRAMID OF IMPORTANCE

To start off, it is important to understand that glute growth comes down to prioritizing a few factors and executing them properly. 

When it comes down to achieving fitness goals, the order in which you prioritize things is what makes all of the difference.

Here is the pyramid of importance you will keep in mind during the duration of this program.

The largest factor in this program will be compliance. Adhering to a schedule, a calorie intake, progressive overload and getting appropriate rest is what will maximize the results you get. This is what will set your results apart from those who don’t comply. 

It is doing the same things consistently, and not just simply waiting for motivation to assist your performance, that will allow you to build muscle mass and lose fat. You will have to challenge yourself and understand that results only come from discipline and consistency. 

The second most important factor in this program will be nutrition and your understanding of energy balance. Once you adhere to the set macros and calories designed specifically for your goals, and consistently track them to make sure you’re meeting them, the results will reflect weekly on the scale or the changes to your body composition.

Thirdly, exercise and consistently following your set program. While practicing progressive overload throughout these next 6 weeks, will ensure you see results. 

It is important to understand that you cannot out-train a diet that is not aligned with your goals. What this means is that is does not matter how hard you train, results won’t come if you don’t consistently comply to your diet based on your current goal.

Lastly, knowing when to rest, whether its following the rest periods on your program or sticking to de-load and rest days, is what will allow all of your hard work to reflect in the mirror.  Your muscles heal and grow during rest, so unlike what many believe, it is incredibly important to follow your set program and to get adequate sleep. Results come from working smarter, not harder.

 

 

NUTRITION BASICS:

For muscle growth, nutrition is what allows muscle mass to reach its full potential. Therefore, regardless of whether or not you’re doing everything “right,” if you are not following up with proper nutrition, you won’t be able to see the progress you want to see.

Nutrition has three main approaches, or what I like to call, “TIERS”. These approaches vary depending on where your starting point may be and what you want to achieve while following this program.

*On our nutrition section of the app you can find more information, such as a grocery lists, supplement lists and a FAQs section. 

In your nutrition, you will focus on one main aspect and 4 subdivisions of it. The main aspect is calories. Calories refers to the amount of energy stored inside of food that is bioavailable and ready to be used for fuel by the body. The 4 subdivisions of calories would fall into the category of macro nutrients. These are 4 categories; CARBOHYDRATES, PROTEIN, FATS, ALCOHOL. 

CARBOHYDRATES

Carbohydrates, or carbs, are used as the body's main source of energy. Upon consuming carbs, your body transforms these macronutrients into glycogen, a readily available form of energy for your cells to use and absorb. A diet with carbohydrates is important as glycogen is the preferred fuel source for your muscles. By including carbohydrates into your diet you will have a constant flow of glycogen to fuel your lifts and allow you to practice progressive overload and build muscle. 

1 GRAM OF CARBS = 4 CALORIES

Examples of carbohydrates are fruits, pastas, grains, table sugar among others. 

PROTEIN

Protein is the building block of body tissues. As a macronutrient, protein is responsible for aiding in the repair of muscle cells torn during physical activity. In other words, protein is essential for building muscle mass! A diet with moderate to high protein intake is important for muscle synthesis and muscle cell repair. 

1 GRAM OF PROTEIN = 4 CALORIES

Examples of protein would be fish, eggs, dairy, meat and some legumes.

FATS

As a macronutrient, fat allows you to store energy for future use, absorb fat soluble vitamins, aid in hormone production, cushion vital organs, and help maintain your cell membrane's integrity. 1 GRAM OF FAT = 9 CALORIES

Examples of fats would be butter, oils, most nuts, and other food items also contain some traces of fats.

ALCOHOL

As a macronutrient alcohol has no nutritional value. However, since alcohol is consumed recreational by adults, it is important to understand that it does have calories and a carbohydrate content per gram. 1 GRAM OF ALCOHOL = 7 CALORIES

 IN CONCLUSION:

1 GRAM FATS	1 GRAM CARBS	1 GRAM PROTEIN	1 GRAM ALCOHOL
EQUALS 9 CALORIES	EQUALS 4 CALORIES	EQUALS 4 CALORIES	EQUALS 7 CALORIES

 

Ultimately macros are important but the most important factors come in the direct order: calories being most important - then protein intake - then the remaining macros. 

 

 

HOW TO TRACK FOOD INTAKE:

To track your food intake you should be using a food scale and measuring cups to have an accurate account of your daily calorie consumption. 

Almost all items you intake will have calories, so you should be keeping track of anything you drink or eat.

For solids, meats or proteins are usually measured in ounces. Other foods like carbs, grains and so forth are normally measured in grams.

Liquids like juice, milk and so forth will be measured in both ounces and milliliters.

To understand how to read nutrition labels check this video out by clicking the following link: 

https://vimeo.com/577877034

The app I recommend to download and use to track your food intake is MYFITNESSPAL. Here is a video where you can learn how to use the app by following this link: 

https://vimeo.com/589011801

For when preparing food in bulk to meal prep, see this video below on how to calculate calories per servings: 

https://vimeo.com/643582714

 

 

ENERGY BALANCE:

Energy balance is important to understand, regardless of what your goals may be. It is understanding what energy balance is, that will allow you to tailor your food intake depending on what your goals are. So what is “energy balance?”

In essence, it is the science of calories in, versus calories out. So what is “calories in?” It pertains to the amount of calories you ingest in liquids or solid food sources. The term “calories out” refers to the calories your body burns also known as “TDEE.” Your TDEE and the calories you consume are directly linked to whether you gain, lose or maintain your body weight. 

The most crucial take away from these will be understanding that only three things can occur according to your calorie intake and expenditure:

EATING LESS (CALORIE DEFICIT) RESULTS IN WEIGHT LOSS

EATING TO MAINTAIN (CALORIE MAINTENANCE) RESULTS IN WEIGHT STAYING THE SAME

EATING MORE (CALORIE SURPLUS) RESULTS IN WEIGHT GAIN

 

TDEE 

TDEE refers to your TOTAL DAILY ENERGY EXPENDITURE. TDEE consists of 4 subcategories that add up to the amount of calories your body burns daily.

 

These categories are:

BMR - NEAT LEVELS - PHYSICAL ACTIVITY - THERMIC EFFECT OF FOOD 

 

BMR OR BASAL METABOLIC RATE:

BMR makes up roughly 70% of the calories you burn daily. These are the calories for the cost of living. It is what your body burns while carrying out basic functions like brain activity, breathing, your heart beating, digestion, sleeping and so on. Although most people think that working out is what burns the most calories, your BMR is responsible for almost all of the calories you burn daily.

 

NEAT

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy burned walking to work, typing, performing yard work, brushing your teeth, cleaning your room, doing laundry and even fidgeting.

Normally it is referred to as the “unplanned every day activities” that take place daily, that also burn calories.

 

PHYSICAL ACTIVITY

This is the actual energy burned during working out or any exercise activity and it makes up between 10-20% of what makes up your TDEE. Examples of physical activity would be this workout program, playing a sport, lifting weights, cardio, etc.)

 

THERMIC EFFECT OF FOOD

Lastly, we have the TEF or Thermic Effect of Food. This is the energy required for digestion, absorption and disposal of ingested nutrients.

Now that you understand what your TDEE consists of, it paints a clear picture of the concept that you CANNOT out-train a poor diet. It won’t make a significant difference in your goals to exercise for hours if your body is only burning 20% of the calories in your TDEE through exercise. Misunderstanding TDEE is what hinders people from reaching their goals.

 

 

TIERS TO PICK FROM FOR THIS PROGRAM

Now that you’ve dug into the nutrition basics and the concept of energy balance, I will help you understand how to set up your macros for your specific goals for the duration of this program. You will choose one out of 3 calorie approach categories or “tiers”.

It is important that you think thoroughly about which tier you want to follow because it is what you will follow for the next 6 weeks and your results will be based on your adherence to these tiers. Please read the tier category and its contents that apply to your current goal.

 

THREE TIERS:

TDEE TIER 1: CALORIE SURPLUS

• GOAL: WEIGHT GAIN / MASS GAIN

STEPS TO BE TAKEN DAILY FOR THIS PROGRAM APPROACH

WEEKS 1 & 2	WEEKS 1 & 3	WEEKS 5 & 6
5,000 STEPS	5,000 STEPS	5,000 STEPS

 

TIER 2: CALORIE MAINTENANCE

• GOAL: FAT LOSS / MUSCLE GAIN - RECOMPOSITION

STEPS TO BE TAKEN DAILY FOR THIS PROGRAM APPROACH

(READ UP ON WHAT RECOMPOSITION CONSISTS OF IN OUR APP HIGHLIGHTS)

WEEKS 1 & 2	WEEKS 3 & 4	WEEKS 5 & 6
12,0000 STEPS	12,000 STEPS	12,000 STEPS

 

TIER 3: CALORIE DEFICIT

• GOAL: WEIGHT LOSS / MUSCLE GAIN 

STEPS TO BE TAKEN DAILY FOR THIS PROGRAM APPROACH

WEEKS 1 & 2	WEEKS 3 & 4	WEEKS 5 & 6
12,000 STEPS	12,000 STEPS	12,000 STEPS

 

 

 

TDEE TIER 1: CALORIE SURPLUS

GOAL: WEIGHT / MASS GAIN

IF THIS IS NOT YOUR GOAL, SKIP DOWN TO YOUR TIER.

A calorie surplus is consuming more calories than your body burns daily thru TDEE to build new muscle and fat mass. This approach is best for people who are underweight or do not personally mind gaining more mass (yes mass, because fat is also included in this gain.)

So how do you decide if this is the approach for you?

• -YOU DON’T MIND GAINING WEIGHT — even if it means gaining weight on your abdomen and gluteus. 

• -YOUR BODY FAT PERCENTAGE IS 25% OR LOWER.

LOOK AT THE PHOTO BELOW TO SEE WHERE YOUR BODY FAT FALLS UNDER.

 

To determine a calorie surplus, you would use our macro calculator in the nutrition tab and input your weight, activity level and height and it will help you determine your food intake to meet your goals. 

 

If you’re following this workout program YOU WILL BE USING the “gain weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

YOU WOULD THEN INPUT YOUR CURRENT WEIGHT AND HEIGHT. THE RESULTS ARE YOUR STARTING MACROS AND CALORIES TO FOLLOW!

 

The set amount of calories and macros in your results will be your calorie intake. These calories should be updated every 3 weeks. Why? Because of metabolic adaptation. Metabolic adaptation is what happens naturally as our bodies adapt to a set of conditions such as level of physical activity, calorie intake or every day activities that determine our metabolic rates or entire TDEE. 

 

Our bodies are designed to maintain homeostasis - homeostasis is the state of steady internal, physical, and chemical conditions maintained by living systems. So it is only normal that our bodies adapt to a set amount of calories and activity level as a way to preserve itself. 

 

This is why, with this program, if your goals are weight gain you will increase your calories and weight used during your workouts as time passes, to ensure your body is not adapting and you continue to see glute growth. 

 

The following is an example of how you would structure your nutrition while on a calorie surplus as weeks progress while on this program. 

 

EXAMPLE:

(PLEASE NOTE THIS IS MERELY AN EXAMPLE, PLEASE USE THE MACRO CALCULATOR ON OUR APP TO DETERMINE WHAT MACROS SUIT YOUR BODY AND GOALS BEST BY INPUTTING YOUR WEIGHT AND HEIGHT CURRENTLY BEFORE THE START OF THE PROGRAM.)

 

EXAMPLE:

WEEK 0 - STARTING WEIGHT 110 LBS 20% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR, RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “gain weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

WEEKS 1 & 2 - CALCULATOR SET CALORIES 1740 CALS - 48 G FAT / 216 G CARBS / 110 G PROTEIN

  

END OF WEEK 2 - WEIGHT 115 LBS 21.3% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “gain weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

WEEKS 3 & 4 - CALCULATOR SET CALORIES 1810 CALS - 50 G FAT / 224 G CARBS / 115 G PROTEIN

 

END OF WEEK 4 - WEIGHT 120 LBS 22% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “gain weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

WEEKS 5 & 6 - CALCULATOR SET CALORIES 1880 CALS - 52 G FAT / 233 G CARBS / 120 G PROTEIN

 

BY THE END OF THE PROGRAM YOUR METABOLISM WILL NOW BE AT A NEW MAINTENANCE LEVEL DUE TO METABOLIC ADAPTATION. ONCE YOU REACH A GOAL WEIGHT OR SIZE, IT IS IMPORTANT TO STILL CONSISTENTLY EAT AT YOUR NEW MAINTENANCE CALORIES TO MAINTAIN YOUR NEWLY GAINED MUSCLE MASS. 

WHAT HAPPENS IF YOU DON’T KEEP UP WITH YOUR CALORIE INTAKE? 

You will lose the weight and likely muscle mass that you have gained over the course of the 12 weeks. This is why it is important to continuously maintain your current calorie intake. 

 

 

TIER 2: CALORIE MAINTENANCE FOR RECOMPOSITION 

GOAL: FAT LOSS / MUSCLE GAIN

IF THIS IS NOT YOUR GOAL, SKIP DOWN TO YOUR TIER.

A calorie maintenance diet is consuming the number of calories needed to sustain your current body weight. It is also the best approach to achieve body recomposition — which is the process of losing fat and gaining muscle at the same time. This approach is best for people who aren’t “underweight” and feel comfortable with their current weight, are “newbies” at the gym or have never consistently or properly trained in the past. 

So how do you decide if this is the approach for you?

• -YOU DON’T MIND YOUR CURRENT WEIGHT.
• -You’re a “newbie” at the gym or never worked out properly / consistently or at all before this program. 
• -YOUR BODY FAT PERCENTAGE IS BETWEEN 25% TO 30%. 

LOOK AT THE PHOTO BELOW TO SEE WHERE YOUR BODY FAT FALLS UNDER.

To determine calorie maintenance you would use our macro calculator in the nutrition tab and input your weight, activity level and height and it will help you determine your food intake to meet your goals. 

 

If you’re following this workout program YOU WILL BE USING the “recomposition weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

Once you have used our calculator to determine your maintenance calorie intake using our calculator these set of calories will become your maintenance for the next 12 weeks. Unlike the other tiers, during this recomposition phase, your calories will not change. They will remain the same throughout the entire 12 week period.  By doing this, you will see changes in your body composition or muscle to fat ratio. Your glutes will get rounder, have a better shape, more definition and less cellulite. Your abdomen will shrink while your arms become more defined. You won’t see a tremendous difference in inches gained, but you will be able to look very different by lowering your body fat and increasing your muscle mass simultaneously. 

 

It is VERY IMPORTANT to note that in a calorie maintenance diet your weight should not increase or decrease more than 2-5 lbs. You will be able to change your fat to muscle ratio and look/feel different but the scale may not change at all. 

 

EXAMPLE:

(PLEASE NOTE THIS IS MERELY AN EXAMPLE, PLEASE USE THE MACRO CALCULATOR ON OUR APP TO DETERMINE WHAT MACROS SUIT YOUR BODY AND GOALS BEST BY INPUTTING YOUR WEIGHT AND HEIGHT CURRENTLY BEFORE THE START OF THE PROGRAM.)

 

EXAMPLE

WEEK 0 - STARTING WEIGHT 135 LBS 27% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “RECOMPOSITION weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.    

CALCULATOR SET CALORIES 1890 CALS - 53 G FAT / 241 G CARBS / 113 G PROTEIN

IN A MAINTENANCE PHASE, UNLIKE CUTTING AND BULKING, YOU WILL NOT ALTER YOUR CALORIE INTAKE. YOU WILL BE FOLLOWING A SET NUMBER OF CALORIES FOR A SPECIFIED PERIOD OF TIME, WHICH IN THIS CASE IS 3 MONTHS, WHILE FOLLOWING THIS PROGRAM. YOU WILL GRADUALLY START TO SEE YOUR BODY COMPOSITION CHANGE AS THE WEEKS PASS, ALTHOUGH THE SCALE MAY NOT CHANGE. 

 

 

TDEE TIER 3: CALORIE DEFICIT

GOAL: WEIGHT / MASS LOSS

IF THIS IS NOT YOUR GOAL, SKIP DOWN TO YOUR TIER.

A calorie deficit is consuming fewer calories than your body burns daily thru TDEE to build lean muscle and lose fat mass. This approach is best for people who are over their ideal BMI and wish to lose body fat/body mass. 

So how do you decide if this is the approach for you?

• YOU DON’T MIND LOSING WEIGHT, even if it means losing fat mass around your glutes.

•  -YOUR BODY FAT PERCENTAGE IS 25% OR HIGHER.

•  LOOK AT THE PHOTO BELOW TO SEE WHERE YOUR BODY FAT FALLS UNDER.

LOOK AT THE PHOTO BELOW TO SEE WHERE YOUR BODY FAT FALLS UNDER.

 

To determine a calorie deficit, you would use our macro calculator and input your weight, activity level and height and it will help you determine your food intake to meet your goals. 

If you’re following this workout program YOU WILL BE USING the “lose weight” approach and click “5 or more times a week” FOR THE CALORIE CALCULATIONS.

 

YOU WOULD THEN INPUT YOUR CURRENT WEIGHT AND HEIGHT. THE RESULTS ARE YOUR STARTING MACROS AND CALORIES TO FOLLOW!

 

The set amount of calories and macros in your results will be your calorie intake. These calories should be updated every 2 weeks. Why? Because of metabolic adaptation. Metabolic adaptation is what happens naturally as our bodies adapt to a set of conditions such as level of physical activity, calorie intake or every day activities that determine our metabolic rates or entire TDEE. 

Our bodies are designed to maintain homeostasis - homeostasis is the state of steady internal, physical, and chemical conditions maintained by living systems. So it is only normal that our bodies adapt to a set amount of calories and activity level as a way to preserve itself. 

This is why with this program, if your goals are to lose weight, you will decrease your calories and weight used during your workouts as time passes, to ensure your body is not adapting and you see continued fat loss.

 

 

The following is an example of how you would structure your nutrition while on a calorie surplus as weeks progress while on this program. 

 

EXAMPLE:

(PLEASE NOTE THIS IS MERELY AN EXAMPLE, PLEASE USE THE MACRO CALCULATOR ON OUR APP TO DETERMINE WHAT MACROS SUIT YOUR BODY AND GOALS BEST BY INPUTTING YOUR WEIGHT AND HEIGHT CURRENTLY BEFORE THE START OF THE PROGRAM.)

 

EXAMPLE:

WEEK 0 - STARTING WEIGHT 160 LBS 31% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR, RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “lose” approach and click “not at all"  FOR THE CALORIE CALCULATIONS.

WEEKS 1 & 2 - CALCULATOR SET CALORIES 1940 CALS - 54 G FAT / 229 G CARBS / 134 G PROTEIN  

END OF WEEK 2 - WEIGHT 155 LBS 29.5% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “lose” approach and click “not at all"  FOR THE CALORIE CALCULATIONS.

WEEKS 3 & 4 - CALCULATOR SET CALORIES 1870 CALS - 52 G FAT / 220 G CARBS / 130 G PROTEIN

 

END OF WEEK 4 - WEIGHT 150 LBS 28.5% BODY FAT

AFTER INPUTTING BODY STATS INTO CALCULATOR RESULTS READ:

*If you’re following this workout program YOU WILL BE USING the “lose” approach and click “not at all"  FOR THE CALORIE CALCULATIONS.

WEEKS 5 & 6 - CALCULATOR SET CALORIES 1800 CALS - 50 G FAT / 212 G CARBS / 126 G PROTEIN

 

BY THE END OF THE PROGRAM YOUR METABOLISM WILL NOW BE AT A NEW MAINTENANCE LEVEL DUE TO METABOLIC ADAPTATION. ONCE YOU REACH A GOAL WEIGHT OR SIZE, IT IS IMPORTANT TO STILL CONSISTENTLY EAT AT YOUR NEW MAINTENANCE CALORIES TO MAINTAIN YOUR NEWLY GAINED MUSCLE MASS AND TO NOT REGAIN ANY WEIGHT YOU MAY HAVE LOST. 

 

 

MAINTAINING RESULTS

It is important that IF YOU DON’T USE IT, YOU LOSE IT. What does this mean? In essence, what these words imply is that if you stop a routine of eating in accordance with your new metabolism and stop working out you will lose the gains you have made. 

Once you reach a specific goal it is important to understand that you need to maintain or continue your set routine to maintain the muscle mass/strength and metabolism you have obtained during the duration of this program. 

 

 

MACRO & CALORIE ALTERNATIVES

FAQS

WHAT DOES HEAVY, MEDIUM, AND LIGHT WEIGHT MEAN? 

Light, medium and heavy pertains to what you think a weight feels like at a mechanical and neurological level.

In fitness items, a LIGHT WEIGHT would be considered a weight that you can perform 10-15 reps WITH (or UNTIL failure) while still keeping proper mechanical form. 

MEDIUM WEIGHT REFERS TO A WEIGHT THAT YOU CAN perform 6-10 reps WITH (or UNTIL failure) while still keeping proper mechanical form.

HEAVY WEIGHT REFERS TO A WEIGHT THAT YOU CAN perform 3-5 reps WITH (or UNTIL failure) while still keeping proper mechanical form.

 

WHAT IS CONSIDERED LIGHT, MEDIUM OR HEAVY WILL ALWAYS VARY BETWEEN INDIVIDUALS, AS WE ALL HAVE DIFFERENT GENETIC AND PHYSICAL MAKEUPS. FOCUS ON HOW YOU FEEL WHILE USING A SPECIFIC WEIGHT AND REMEMBER THAT MUSCLE SORENESS IS NORMAL, BUT JOINT PAIN OR USING A WEIGHT THAT DOES NOT ALLOW YOU TO HAVE PROPER FORM IS NOT NORMAL. 

 

WHAT IS TEMPO AND WHAT DOES IT MEAN?

TEMPO IS THE RATE AND CONTROL USED WHILE PERFORMING A MOVEMENT.  It refers to the amount of time  a muscle spends under tension in the isometric, concentric, and eccentric portions of the exercise. 

 

ISOMETRIC

This refers to the application of force to a muscle in which the joint angle and muscle length do not change during contraction.Example: The bottom and top of a squat, as well as a plank.

 

ECCENTRIC

This refers to the contraction where the muscle elongates while under tension due to the opposing force being greater than the force generated by the muscle. 

Example: The lowering portion of the squat.

 

CONCENTRIC

A type of muscle contraction in which the muscle shortens while generating force greater than the external load. Example: The standing portion of the squat.

It is normally written using 4 digits such as 4020

An example would be:

4020 TEMPO SQUAT:

4 - Take 4 seconds to squat down (eccentric phase)

0 - No pause time at the bottom of the movement

2 - Take 2 seconds to rise up to starting position (concentric phase)

0 - No rest at the top of the movement

HOW DO I KNOW WHEN TO ADD MORE WEIGHT TO MY WORKOUTS?

You should try to add more weight to your workouts every 2-3 weeks. Focus on your form and if the weight starts to feel lighter, or like you can still keep performing past the prescribed amount of sets/reps with proper form, then you should add more weight. 

 

CAN I LOSE WEIGHT AND GAIN MUSCLE AT THE SAME TIME?

Yes, this is called body recomposition. You would follow a “maintenance” calorie approach as explained in the nutrition section.

 

CAN YOU REACH YOUR GOALS IF YOU DON’T TRACK CALORIES OR MACROS?

Yes. You can reach your goals, but it may be harder if you do not have a good understanding of what portions should look like or have a hard time meeting an eating schedule.

 

CAN YOU SEE GLUTE GROWTH WHILE ON A CALORIE DEFICIT?

Yes. Focusing on keeping your protein intake high and following progressive overload will allow you to see glute growth. 

 

CAN I SPOT REDUCE?

No. Spot reducing is only possible through surgical intervention (liposuction, as an example). It is not possible to lose weight in a targeted area, but what is possible is to train and isolate a muscle group as much as possible to allow that muscle group to grow. Focus on a calorie deficit and overtime you will lose fat on all body parts.

 

DO I NEED SUPPLEMENTS? 

You do not need supplements, but they may aid you in your recovery or consistently meeting certain mineral or protein amounts. 

 

CAN I SPLIT UP MY WORKOUT INTO TWO SESSIONS PER DAY?

It would hinder your results to split up workout sessions as it would take stress away from the muscle group you are training. If you focus on taking the allocated rest periods you should be able to finish your workouts in a timely manner. 

If you do not have the time frame to complete a workout, you can reduce the amount of sets on the workout or the rest time to finish quicker. 

 

WHAT HAPPENS IF I MISS A WORKOUT?

Even if you miss a workout, you will be fine!

It is normal to not be able to stick to a routine 100% of the way. Just pick up where you left off and you will still be able to see progress. 

 

WHAT IS THE BEST WAY TO TRACK PROGRESS?

The scale may not be able to reflect body recomposition changes. For this reason, taking photos and/or measurements may be a better way to track progress and record changes. On our app you will be able to take photos and leave any notes, such as weight and measurements, as the weeks pass by.

 

DOES IT MATTER WHAT TIME I EAT?

No. Your body does not care about the clock. What it does care about is calories. Fasting between meals or spacing out your meals in a particular way will not hinder or help your progress. What ultimately matters is caloric intake.

 

CAN I EAT MORE THAT 30 G OF PROTEIN IN ONE SITTING?

Yes. It’s been previously thought that only 30 grams or less were absorbed when you ate, but science has proven that it does not matter how much protein you eat in one sitting, your body will utilize all of it.

 

IS KETO, HIGH CARB OR ANY OTHER DIET SUPERIOR? 

NO. The only superior or BEST diet is the one you can FOLLOW. If you feel great and can strictly stick to keto, do it. If you need carbs to feel good, eat them. What matters at the end of the day is CALORIES & protein.

 

HOW MUCH WATER SHOULD I DRINK PER DAY? 

You should aim for at least 1/2 of your body weight in ounces.

If you weigh 150 lbs that's 75 oz. You can drink more if you feel better drinking more water. This is just the "minimum" you should be drinking.

 

DO I NEED A PROTEIN SHAKE?

No, what you will need to do is meet your protein intake. It doesn't matter if it comes from a shake or from a meal.

 

DO I NEED TO DO CARDIO?

No. What matters is your daily steps being met and your workouts being completed. Cardio is not superior for fat loss, ADHERING TO YOUR CALORIES IS.

 

WHY DO MY WORKOUTS LOOK THE SAME?

BECAUSE THIS IS HOW YOU BUILD. You cannot build muscle mass efficiently if you're constantly jumping from routine to routine. The basics and adding more weight or progressive overloading over time is what builds muscle mass efficiently and properly. Imagine this, how can you improve your squat if you perform it one week and then skip it for 3? You don’t. Compound shifts will allow you to burn the most calories and build the most muscle.

 

HOW MANY HOURS SHOULD I SLEEP?

You should aim for at least 8 hours a day. Sleep is when your body recovers and your muscle cells repair and grow. Adequate sleep also allows for your hormones to regulate, for you to feel fuller longer and have less cravings.

 

IS THERE A FOOD I NEED TO ELIMINATE FROM MY DIET?

NO. This program is about consistency and adhering to a program. You should aim to eat less processed meals and more home-cooked meals BUT don't restrict yourself to the point where you binge or feel miserable.

 

 

MYTHS