The Body Review by Christmas Abbott
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1 The Body Review by Christmas Abbott BadAss Body Rules for every body type: 21 Day Detox: o No cheats: sweets or alcohol o If you cheat you have to restart your 21 days o Stay within the food requirement of your body type o Varied foods are allowed minimally if you need to layer daily within 45min from waking up Premium foods as often as possible No more than 5 bricks at a time No more than 5 hours without eating Go through one Body Type for an entire cycle (21 days) before determining a change Set Up for Success: Detox o Picture!! You don t have to post it to social media but one needs to be made; front, side and behind o Take measurements before you get started, seeing results will help you stay motivated. These include tape measurements of your body, weight and body fat/mass measurements. o Schedule your cheat meal or dessert for the same day and time weekly after the 21 days o Throw away all items at home tempting o Do not buy what you shouldn t eat Plan ahead o Schedule what you will eat with when you will eat for each day of the week - using the daily/weekly template o Get a cooler, zip lock bags, Tupperware o Prep your food on a scheduled day every week See the BIGGER PICTURE o This can be a life change for you o Give yourself the opportunity to amaze yourself o Preparation is KEY to success o If you fall off, get back on! Don't let one oops derail your commitment. Stay the course and make yourself proud. Brick Daily Sample DAILY BRICK BREAKDOWN OPTIONS
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3 MINIMALIST Qualifications: No body definition; this is a great starter for anyone not ready to weight and measure yet Lifestyle can vary 0-Intense workouts/training per week Lower body fat Maintain or slightly increase body mass pending workout regiment Additional Notes: Results will be great but slower to surface than having an assigned body category Less control of body esthetics or performance results Macronutrient Assignment per Brick: A simple balance between a PRO, CHO, FAT each meal or snack Keep the CHO in the PRIMO category as often as possible Sample Bricks Daily Assignment: None No measurement is required Minimalist Rules: No processed foods, label foods, grains, gluten, sugar, alcohol within the first 21 days No recovery shake post workout Eat 1 Hr after workout 21 Day Detox: If you cheat you have to restart your 21 days daily within 45min from waking up Always eat a balance of the Macros: PRO, CHO, FAT at every meal and snack Premium foods as often as possible CHO needs to come from the Primo category
4 MODIFIER Qualifications: Obese (40% BF or higher) Sedentary work environment/lifestyle 0-3/wk training regimen; this is usually lower intensity but can be higher at times Need to lean out quickly (for competition: weightlifting, bikini, bodybuilding, figure, etc.) Fast adjustment of lowering body fat with minimal gain on body mass Not recommended for long periods of time with a lower BF % Macronutrient Assignment per Brick: PRO - 7g CHO - 5g FAT - 1.5g Sample Bricks Daily Assignment: WOMEN WEIGHT WOMEN BRICK/DAY MEN WEIGHT MEN BRICK/DAY lbs 8-12 >125 lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs Modifier Rules No processed foods (PRO powder is an exception), label foods, grains, gluten, sugar, alcohol within the first 21 days No recovery shake post workout Eat 1 Hr after workout 21 Day Detox: If you cheat you have to restart your 21 days daily within 45min from waking up Premium foods as often as possible No more than 5 bricks at a time No more than 5 hours without eating
5 MAINTAINER Qualifications: 30-20% BF 2-7x/week training; this is usually a higher intensity training regimen Close to ideal body composition but lbs over Decrease BF Increase BM % more rapid than Modifier Macronutrient Assignment per Brick: (daily brick assignments are pending your size and activity level - see associated chart) PRO - 7g CHO - 5g FAT - 4.5g Sample Bricks Daily Assignment: See Assignment Chart WOMEN WEIGHT WOMEN BRICK/DAY MEN WEIGHT MEN BRICK/DAY lbs 9-12 >125 lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs *Men - add 1 Brick per 5 lbs past 230 lbs / do not exceed 25 bricks* Maintainer Rules No processed foods (PRO powder is an exception), label foods, grains, gluten, sugar, alcohol within the first 21 days Recovery shake post workout (PRO & CHO only, NO FAT) - within first 5 min of completing WOD - must be counted toward daily brick assignment 21 Day Detox: If you cheat you have to restart your 21 days daily within 45min from waking up Premium foods as often as possible No more than 5 bricks at a time No more than 5 hours without eating
6 GAINER Qualifications: <15% BF 2 hours of training per day or more; apx 10 hours or more training per week Highly active lifestyle and intense training regimen Close to ideal body composition but wants to gain weight Low BF % currently Increase or Maintain BF % desire Increase BM % more rapid than Modifier or Maintainer *This is the least common category this person needs and wants to gain mass and body fat faster than any other way Macronutrient Assignment per Brick: (daily brick assignments are pending your size and activity level - see associated chart) PRO - 7g CHO - 5g FAT - 4.5g GAINER BRICK BREAKDOWN WOMEN WEIGHT WOMEN BRICK/DAY MEN WEIGHT MEN BRICK/DAY lbs >125 lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs lbs Gainer Rules You have to go through Maintainer or Modifier for a minimum of 21 strict days before moving into Gainer Recovery shake post workout (PRO & CHO only, NO FAT)- within first 5 min of completing WOD NOT counted toward daily brick assignment 21 Day Detox: If you cheat you have to restart your 21 days daily within 45min from waking up Premium foods as often as possible, can implement dairy and some grains as desired No more than 5 bricks at a time No more than 5 hours without eating
7 Daily Brick Breakdown for Food Planning WEEK: MONDAY TUESDAY WEDNESDAY THRUSDAY
8 FRIDAY SATURDAY SUNDAY GROCERY LIST: NOTES:
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Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands