It's All About Timing

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Susanna Edwards
5 years ago
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1 Overview The is a comprehensive 12-week nutrition and exercise program designed to build a more athletic physique while increasing metabolism. This program is right for you if you are already at your weight loss goal or if you re within 5 to 10 pounds from that goal weight and wanting to focus on increasing lean body mass. SHAPE UP Nutrition is designed to tap into the benefits of nutritional support to enhance performance, recovery and results. Our goal is to optimize macro and micro nutrient timing around physical activity, support energy expenditure and maximize recovery from the demands of physical stress. As you increase lean body mass it is natural to continue to lose body fat. Expect to gain inches from muscle tissue and lose inches in your waist, hips and other areas. You will learn appropriate macronutrient timing and ratios for protein, heathy fats, as well as low and high glycemic carbohydrates. As energy expenditure increases and challenges the body, appropriate nutrition will be increased to match and support the physical demands. SHAPE UP Exercise incorporates weight lifting and cardiovascular exercise. As you progress through the program, your workouts will vary and change in duration and intensity. To aid in the muscle building process, your AdvoCare supplement intake will change as the weeks progress. You may be surprised at how quickly your body will respond and what you accomplish with proper nutrition and supplementation! Your Evolution during this journey will lay the foundation for a more defined, sculpted and athletic look. Your metabolism will increase giving you the ability to eat more, fuel your lean muscle and not not gain fat. Finish Strong Evolution Begins Increase Energy Output It's All About Timing More Than Halfway Turn up the Intensity These views and nutritional recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical 1

2 Serving Size Shopping Guide / Food Portion Chart See previous page for portion details Shakes Fruit Vegetables Muscle Gain S (18.75g) 1 ½ scoops M (25g) 2 scoops L (31.25) 2 ½ scoops XL (37.5g) 3 scoops Choose From Muscle Gain - may substitute for protein in up to two meals per day S 3-4oz M 4-5oz L 5-6oz XL 6-8oz Fish and meat weigh in ounces after cooking Fish wild recommended Halibut Tilapia Cod Salmon Tuna filet Shrimp Crab Lobster Meat organic recommended Chicken breast 99% ground turkey 96% ground beef Greek Yogurt or Cottage Cheese Plain / Nonfat only! Maximum 1x per day S ¾ cup M 1 cup L 1 ½ cups XL 2 cups Egg Whites S 6 (3/4c) M 8 (1 c) L 10 (1 1/4c) XL 12 (1 1/2c) S ¼ cup M ½ cup L ¾ cup XL 1 cup Best for Constipation Bold Orange Pear Apple Blueberries Kiwi Pitted Prunes Grapes Eat your portion Strawberries Raspberries Blackberries Grapefruit Cantaloupe Guava Nectarine Cherries Peach Plum S ¾ cup M 1 cup L 1 ¼ cups XL 1 ½ cups Free food yellow Spinach Cucumbers Lettuce (Any) Celery Leeks Green onion Best for constipation Bold Kale Swiss Chard Asparagus Green beans Carrots Rutabaga Eat your portion All Peppers All Onions Tomatoes Cauliflower Collard Greens Cabbage Mushrooms Zucchini Snow peas Parsnips Kohlrabi Beets Broccoli Brussel Sprouts Artichoke Eggplant Low/Med Glycemic Carbs S ¼ cup (2oz) M ½ cup (4oz) L ¾ cup (6oz) XL 1 cup (8oz) Yams 158 Couscous 176 Brown rice 216 Lima Beans 216 Quinoa 222 Kidney Beans 225 Black beans 227 Lentils 230 Navy Beans 256 Chickpeas 286 Oatmeal 300 Pinto Beans 360 How to Measure: Yams - cooked Ounces on a scale Oatmeal - dry In a measuring cup. All others - cooked In a measuring cup. Oatmeal, Quinoa & Chickpeas (garbanzo beans) have most fat content. Beans have a higher protein content. # s after are calories in 1 cup cooked; except oatmeal calories are 1 cup uncooked Brown Rice Cakes S 1 M 2 L 3 XL 4 These views and nutritional recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical Healthy Fats Nuts Almonds or Cashews S 8 whole M 1/8 cup L 1/4 cup XL 1/3 cup Avocado S 1oz M 2oz L 3oz XL 4oz Spreads Peanut or Almond Butter S 2 tsp M 1 Tbsp L 1 Tbsp XL 2 Tbsp Oil (olive, sesami, MCT coconut, grapeseed) S 1 tsp M 2 tsp L 1 Tbsp XL 1Tbsp + 1 tsp Coconut Milk Unsweetened 1 cup = 8ounces/4.5gr Fat S 1 cup M 2 cups L 3 cups XL 4 cups Unsweetened Almond & Cashew milk has less fat. To use ; double the portion size You may use portions of different fats to = 1 fat Example: 1 Medium Fat = 1 cup coconut milk + ½ tbsp. peanut butter 2

3 Time 2 ½ 3 ½ hours apart Event AdvoCare What to Consume Tips Wake 5-30min prior to Breakfast MNS BEFORE Breakfast Packet Rehydrate 1 scoop If stomach is sensitive lessen the time between taking MNS and eating your meal. You may also take MNS with your meal verses prior. Breakfast Carb If you have Advocare Meal Replacement Shakes they are an option here. AM Snack ½ Fat Prior to Lunch 5-30 min MNS BEFORE Lunch Packet Lunch MNS WITH meal Packets (both) Carb MNS with meal packets are your multivitamin/minerals and Omega 3 s PM Snack ½ Veggie Dinner Veggie Late Snack or Bedtime Night Time Recovery FIT Flex ½ Only take NR on the nights you workout Weight Lifting Supplements/ PRE: 1 Catalyst for every 50lbs you weigh minutes prior Fit Pre minutes prior 02 Gold minutes prior DURING: Rehydrate 1 scoop in first half of workout POST: Eat next meal OR If doing cardio after lifting - take serving of Catalyst again Notes: Schedule your weight lifting workout approximately 30 minutes - 1 hour after any meal. Cardio Supplements PRE: 1 Catalyst for every 50lbs 5-30 minutes prior POST: Eat your next scheduled meal If doing cardio without weight lifting - wait two hours after meal or perform cardio on empty stomach with only Catalyst. These views and nutritional recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical 3

4 WEEK 1-2: Rep Targeting Rep Targeting Training: Perform each exercise for 3 sets of 20 repetitions. Record all results. Adjust weight to targeting 2-3 reps over/under the goal of 20 reps when lifting to failure with good form. WEEKLY WORKOUT INSTRUCTIONS WEEK 3-4: Rep Targeting - Forced Reps Rep Targeting Training: Perform each exercise for 3 sets of 30 repetitions. Record all results. Use the same weight as recorded last week. If you can not finish the set, rest for 10 sec and then continue on until all 30 reps are compete. Example One set may look like the following: Bicep Barbell Curls 85lbs x 23 reps Rest for 10 seconds Bicep Barbell Curls 85lbs x 7 reps Set 1 complete WEEK 5-6: Rest - Pause Rest-Pause Training: You will be breaking down one set into several mini-subsets, with a short second rest between each subset. Use a weight that you cannot do more than initial reps. Keep the same weight through out all three subsets. Record Results. Example One full set may look like the following: Do a set to failure shooting for reps. Rest for 10 seconds. Then with the same weight do another set to failure. Rest for 10 seconds and repeat once more to failure. Set 1 complete WEEK 7-8: Antagonist Antagonist Training: Perform back to back exercises with no rest. Use a weight that you cannot do more than initial reps. Continue to use the same weight throughout the exercise. Complete 4 sets of reps with the first set being a warm up if needed. Record Results. Example One full set may look like the following: Incline chest press 50lbs x 17 reps Followed by Bent over row 85lbs x 20 reps Rest and repeat for 3 more sets These views and recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical condition, please consult your medical practitioner.

5 LIFTING LOG: Week 1-2 Chest/Shoulder/Tri Set 1 Set 2 Set 3 Notes Incline chest press (machine) Pec deck Shoulder press (machine) Dumbbell laterals Straps Recommended Dumbbell front raise Dips or Tricep pushups Tricep cable extension Minutes to Complete Workout: Date: Back/Bi/Hamstrings Set 1 Set 2 Set 3 Notes High row (machine) Straps Recommended Seated row (cable) Straps Recommended Lat pull down (cable) Straps Recommended Bent over lateral (dumbbell) Straps Recommended Barbell curl Concentration curl (machine) Leg curls (lying) Straight leg deadlift (dumbbell) Straps Recommended Minutes to Complete Workout: Date: Quads/Calves/Core Set 1 Set 2 Set 3 Leg press Leg extensions Walking lunges (dumbbell) Straps Recommended Seated calf raises Back extension Crunches Hanging leg raises (roman chair) Minutes to Complete Workout: Date: Notes Advanced add 20 jump squats after each set. Advanced add jump lunges after each set. PRE: 1 Catalyst for every 50lbs minutes prior Fit Pre minutes prior 02 Gold minutes prior DURING: Rehydrate 1 scoop in first half of workout Weight Lifting Supplements POST: Eat next meal OR if doing cardio after lifting then take Catalyst These views and recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical condition, please consult your medical practitioner.

6 ONE/80 WORKOUT JUMPSTART - WEEK 1 DAY 1 LOWER BODY Warm up SET 1 SET 2 SET 3 NOTES ½ mile jog Squats (dumbbell) degrees Walking Lunges (dumbbell) 20 steps 20 steps 20 steps Leg Extensions Squats Jumps Calf Raises (standing) 15x3 15x3 15x3 Each complete set is 3 super set with 10 sec rest between Ham Curls (lying) Minutes Stretch NOTES: Alternate two exercises back to back DAY 2 CHEST/BACK Warm up SET 1 SET 2 SET 3 NOTES Bike/Elliptical 10 minutes Chest Press (flat) Lat Pull Down (wide grip) Chest Press (incline) High Rows Pec Deck (flys) Reverse Pec Deck Minutes Stretch NOTES: Alternate two exercises back to back DAY 3 CARDIO Warm up Set 1 Set 2 Set 3 Set 4 Set 5 Jog 3 minutes NOTES 5x30 Second Sprints 30 sec 30 sec 30 sec 30 sec 30 sec Treadmill at pace x1 Minute Sprints 1 min 1 min Treadmill at pace x2 Minute Sprints 2 min Treadmill at pace 6-8 2x20 Box Jumps 20 reps 20 reps 5 Minutes Stretch NOTES: After each set of sprints walk for the same amount of time as your last sprint Designed for Team Evolve by Nathan and Jennifer DeTracy These views and recommendations are not intended to dispense medical advice, prescribe, treat or diagnose. If you have a medical 6

Evolve Weight Loss is a carefully designed comprehensive 6-week nutrition and exercise program.

Evolve Weight Loss is a carefully designed comprehensive 6-week nutrition and exercise program. Overview Evolve Weight oss is a carefully designed comprehensive 6-week nutrition and exercise program. Evolve Nutrition Evolve nutrition provides clear understanding of what to eat, when to eat and how