Transcription
SUMMERSHREDDINGCHALLENGEWITH1POWERED BY DEVANDIPPENAAR
The instructions and directions in this issue e-book are offered as guidelines only andmay not be construed as medical advice or instruction. No action or inaction should betaken based solely on the contents of this information, instead readers should consultappropriate health professionals on any matter relating to their health and well-being. Useyour best judgement and proper discretion when embarking on a fitness routine.Neither My247pt.com nor its officers, directors, employees, agents, distributors, affiliates,subsidiaries and their related companies claim to be doctors, nutritionists or dietitians.The information in this e-book is merely for educational purposes only and does notreplace professional, medical or nutritional advice.My247pt.com and its officers, directors, employees, agents, distributors, affiliates,subsidiaries and their related companies expressly disclaim responsibility for any adverseeffect that may result from the use or application of the information contained in thise-book.This is a free e-book. You are free to give it away (in unmodified form) to whomever youwish. No part of this e-book may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording or by any informationstorage and retrieval system, without written permission from the author.The information provided within this e-book is for general informational purposes only.While we try to keep the information up-to-date and correct, there are no representationsor warranties, express or implied, about the completeness, accuracy, reliability, suitabilityor availability with respect to the information, products, services, or related graphicscontained in this e-book for any purpose. Any use of this information is at your own risk. 2018 My247PT.comBook design by punchypixels.com
WANT TO GET THE BEST RESULTSFROM SUMMER SHREDDINGWITH DEVAN?Then step it up byjoining my247pt.comand be apart of themost comprehensiveonline training platformavailable to you at atouch of a button.A completelypersonalised nutrition,supplementation andworkout programdesigned around yourphysique and healthrelated goals.A personal coach youcan ask questions toanytime.Weekly video check-insand full access to themy247pt.com website.
4
INTRODUCTION5
6
I WROTE THIS EBOOK as a wayof educating and empowering youwith wisdom that I could have onlywished for in the first few years oftraining.The theory behind this is to keepthe metabolism running efficiently,as naturally your body first go tosource energy comes from carbs,not fats.By taking that step furtherand joining as a online client, Ipersonally will help you achieve allthose physique goals whilst beingthere every step of the way.Maintain lean muscle tissue whilstin a calorie deficit is our priorityas the more amount of muscle wehave, the healthier our metabolism.So with adequate carbohydratesmanipulated, we can ideally loseweight, hold onto muscle andpotentially avoid any plateausthrough the use of refeeds.The plan is to help you understandyour body and how it works, andhow the metabolism can playa crucial role when it comes tomanipulating your body.And all this is to ensure that wekeep that metabolism working atoptimal levels.You have to know how much energyyour body can take in and howmuch energy it is expending.So sit down, grab a coffee or aprotein shake and let’s get stuck in.One of my favourite techniquesfor getting in shape has been themanipulation of carbs. Now don’tget me wrong, there are manydifferent diet techniques out therethat work but this is just one that Ipersonally love to use.7
8
NUTRITION9
THE MOST IMPORTANT THING that you need to know aboutnutrition is what macronutrients are and how best to use them toachieve your goals.PROTEIN, CARBS AND FATSPROTEIN, 4 kcal per gramCARBS, 4 kcal per gramFATS, 9 per gramQUALITY SOURCESPROTEINChicken breast, white fish, lean red meat, salmon, turkey breast, egg whites/whole eggs, whey proteinCARBOHYDRATESBrown rice, white rice, sweet potato, oatmealFATSAvocado, nuts (almonds, cashews), olive oils, medium chain triglyceride orMCT oils and coconut oil.10
METABOLISMThink of it like a fire, the more wood you put into the fire, the hotter and biggerit grows, and the more wood it will need to keep growing. The larger the fireis, the more efficient it gets at growing. SIMILARILY, your body does the samething.When you are training hard and eating a lot of food, your body will crave morefood to nourish the growing muscles.If you stop feeding the body, your metabolism will slow down, fat loss plateausand muscle gains will diminish.So basically, the better your metabolism, the more food your body needs togrow.METABOLISM MAINTENANCESet a diet for yourself that you believe is an adequate amount of food.Example: 220g protein/ 250g carbs/50g fatThis is what we would call our ‘base diet’, with which you know your body canhandle macros without gaining or losing weight. *Sample base macros forindividual bodyweight. This following info is purely an estimated macro splitbased on past results, these will not be the exact for everyone and is just asimple guideline.STEP 1Calculating your initial base diet: (BEGINNERS)Protein body weight (lbs) x 0.8 grams of protein consumed dailyCarbs bodyweight (lbs) x 1.4 grams of carbs consumed dailyFats bodyweight (lbs) x 0.25 grams of fats consumed dailyIf you weigh 65kgs/145lbs, it’s 117g protein/175g carbs/ 32g fat68kgs/150lbs 122g protein/ 210g carbs / 38g fat80kgs/175lbs 144g protein/ 245 carbs/ 44g fat90kgs/ 200lbs 162g protein/ 280g carbs/ 50g fat102kgs/ 225lbs 183g protein/315g carbs/ 56g fat11
2) Start by dropping your BASE DIETcarbs by 25-50g. you will need towatch the scale every morning, thegoal is to drop between 0 – 1lbs a day.STEP 2Follow your set macros for 5 days.STEP 33) follow this protocol until you havelost 3-4 lbs then you will need to takea refeed*.Analyze Weight LossIf you are losing weight too fast orgaining weight after following yourmacros for 5 days, then you knowyour metabolism is efficient enoughor too efficient to handle that amountof food. Then you will need to makeadjustments depending on your goal.If you are still losing weight, thenslowly add 25g carbs a day until yousee weight fluctuation stop. If youare gaining weight, then remove 25gcarbs from your diet until you see yourweight fluctuation stop.*On this refeed day you will double upon your carbs for every meal. Try tostick to your normal protein sourcesfor most meals, but for one meal ofthe day, try and have a healthy cheatmeal sucha as a burger with sweetpotato fries, after your workout.It is expected that you will gain weightafter a refeed day. A typical weightgain of around 1- 2kgs (2-4lbs) isnormal after a re-feed day .do notbe alarmed, this is simply becauseyour body has restored its glycogenstorages, also water being held due tohigher carbs, higher sodium and extracreatine from the potential red meatyou would have eaten. This temporarybloat will last for 1-2 days. by day 3you will even more leaner than youwere before you took the initial re-feedday.Once you find the perfect ratio ofmacros that can keep your body ata consistent weight, you can startto identify the efficiency of yourmetabolism which will give us theability to make a more calculateddecisions with your diet and cardio.Forget about changing protein andfats just yet. That can come in a laterstage.STEP 4BASELINE DIET1) Now once you have establishedyour BASE DIET, you will need to picka new amount of macros to continuetowards your goals and this is calledthe ADJUSTED DIET. It is importantthat the changes you make are smallas not to cause to much of a weightloss which potentially could lead tothe loss of muscle mass.ReadjustmentYou must understand that throughoutyour diet, your baseline diet willadjust. As you lose weight, you mayrequire less calories in order to avoidplateaus. That is why important toasses your weight frequently. If younotice your scale has stopped moving12
as much, then we know that we needto drop our calories.For example, at the beginning of yourdiet, you may weigh 200lbs(91kgs)and your macros split would be 162gprotein/ 280g carbs/ 50g fat whereasafter 8 weeks into your diet you mayweigh 175lbs(80kgs) 144g protein/245 carbs/ 44g fat. Your weight has adirect correlation to your diet, howeverthe only variable is the efficiency ofyour metabolism. Everyone is differentand it’s a trial and error process. cCHEAT MEALSI am firm believer in cheat mealsduring a cut. Your cheat meals willbe dictated by your progress andyour weight loss. The ideal time ispost workout. Your body is operatingat its warmest and most efficientfollowing weight training, and yourbody will utilize the extra calories,carbs, fats and protein to help buildmore muscle mass. What I try to dois apply these days when I’m trainingmy weak, lagging body parts. We wantto basically over nourish these bodyparts to ensure maximum gains. Itsimportant to make smart choices withour cheat meals. They serve a purposeto revamp your metabolism and helpkeep you on track mentally too.GOOD CHEAT MEALSHAMBURGER, SUSHI, NANDO’SBAD CHEAT MEALSPIZZA, KEBABS, DEEP-FRIED MEALSOR LOW-PROTEIN MEALS13
CUSTOMISE YOUR PLANPOULTRYHere are some options of tocustomize your diet plans. You canadjust each meal option to makeit your own by swapping out anycomponent of any meal with differentlean meat, starchy carbohydrate,vegetable, or fat from the followinglist.MINCED TURKEY BREASTTURKEY BREASTMINCED CHICKEN BREASTCHICKEN BREASTCHICKEN/TURKEY MINCEVEGETARIANTOFULENTILSCHICK PEASLEGUMES: KIDNEY BEANS, WHITEBEANS, BLACK BEANS, ETC.BEEFLEAN BEEF MINCE (10% FAT ORLESS)BEEF FILLETTOP ROUND STEAKTOP SIRLOINRIB PRAWNSTROUTCODPLAICEHAKETUNAVEGETABLESEGGS & DAIRYASPARAGUSSUGAR SNAPSCUCUMBERGREEN OLICOURGETTESMUSHROOMSKALEEGGSLOW FAT COTTAGE CHEESELOW FAT GREEK YOGHURTKEFIREGG WHITESPORKPORK MINCE (10% FAT OR LESS)PORK TENDERLOINPORK LOIN14SPINACHTOMATOESCELERYAUBERGINES
STARCHY CARBSROLLED OATSBROWN RICEQUINOACORNBULGAR WHEATMILLETWHEATGERMWHOLE GRAIN PASTACARROTSPOTATOESSWEET POTATOESSEMOLINAHEALTHY FATSAVOCADOOILS: COCONUT, OLIVE, SAFFLOWER,FLAXNUTS: ALMONDS, CASHEWS,PISTACHIOS, WALNUTSNUT BUTTERS: ALMOND, PEANUT,CASHEWSEEDS: CHIA, SUNFLOWER, FLAXNB: DRINK LOTS OF WATER, GETPLENTY OF SLEEP, AND AVOIDPROCESSED FOODS AS MUCH ASPOSSIBLE. IMPLEMENTING THISWITH A CONSISTENT DIET ANDTRAINING PLAN WILL ONLY LEAD TOA HEALTHY BODY, PEACE OF MINDAND A BETTER OVERALL QUALITYOF LIFE.15
16
TRAINING17
During this time, we are focusedon preserving muscle mass andshredding bodyfat. Our resistancetraining program will be focusingon hypertrophy (muscle growth)workouts. We will be putting a lot ofeffort into these workouts ensuringthat we keep the intensity high andvolume too.between sets. But stretching themuscle that you are working betweeneach set. This is used to optimizeblood flow and muscle hypertrophy.There will be a training template foryou to follow below. The format (sets,reps, rest and time) is exactly how youshould be training however don’t behesitant to mix it up the exercises fromweek to week. (Example: dumbbellincline flys can be substituted withcable incline flys.)Rest time in between sets will be alittle shorter than normal as we wantto keep the HR elevated as much aspossible. So sometimes you can takeup to 45 secs but if possible keep it asclose as possible to 30 secs.CARDIOCardio is essential to help youget you to the leanest state. Thiswill help increase thermogenesis(elevate core temperature) whichwill boost your metabolism and getyour body to run more efficiently.We will be incorporating HIIT (highintensity interval training) as well assteadystate cardio.Rep range will vary between 10-20reps. Always warm the muscle up first.Mobility/warm up /stretching: spendadequate time foam rolling and doingthe correct mobility drill necessary toensure maximal output of the musclebeing worked.Superset: exercises performed backto backHIITHIIT is a form of interval training,a cardiovascular exercise strategyalternating short periods of intenseanaerobic exercise with less intenserecovery periods. I prefer HIIT cardioat the beginning of my cutting phasewhen I have more body fat on me.Drop sets: performing the sameexercises back to back but using alighter weight the 2nd or 3rd time.Tri-sets: performing 3 back to backexercises before taking rest.Partial reps: coming all the way downand only contracting half way.STEADY STATE CARDIOSteady state cardio is when you aretargeting the fat burning zone but notallowing your heart rate to elevatetoo high. Example: brisk walk on atreadmill with a incline or a moderatepace on a stair master.Fst-7 : Training method createdby Hany Rambod and utilized byJeremy Buendia, where an exerciseis performed back to back for 7 setstypically with a rep range of between8-12 reps. 20-30 second rest in18
SUPPLEMENTATIONBefore taking any form of supplementsor starting a training programme,please consult with your physician toensure that you are healthy enoughto complete the physical activity.Supplementing during a cut canhelp speed up the process as well asmaximise the process. Taking the rightquality supplements could possiblygive you the extra edge you need toget in to the best shape of your life.BUT supplements DO NOT work alone!The are meant to supplement your dietand workout. If you do not eat right andare not training hard, you might as wellnot even waste your time or money onsupplements. They all work together.19
keep adding repetitions until your absgive out.PHASE I WORKOUTSThe first phase of the plan will consist of 4 weeks of muscle buildingand moderate cardio. You will rotatethrough several differe
your BASE DIET, you will need to pick a new amount of macros to continue towards your goals and this is called the ADJUSTED DIET. It is important that the changes you make are small as not to cause to much of a weight loss which potentially could lead to the loss of muscle mass. 2) Start by dropping your BASE DIET carbs by 25-50g. you will need to
