TONE UP GUIDE JOIN THE RESOLUTION

Size: px

Start display at page:

Download "TONE UP GUIDE JOIN THE RESOLUTION"

Rosemary Morton
5 years ago
Views:

1 TONE UP GUIDE JOIN THE RESOLUTION

2 INTRODUCTION TONE UP GUIDE Having a lean, cut physique is the primary goal for many sports enthusiasts and gym-goers. However, people are fed countless guaranteed-not-to-fail strategies on how to quickly shed fat and attain the perfect body. Such mixed advice often leads to confusion, frustration, and a general feeling of back to the drawing board. At Myprotein we understand that every one of us is different, and a one size fits all approach just won t do. So, we ve designed a healthy, sustainable and evidencebased guide filled with expert advice and tips to help you efficiently and safely get the look you want. Regardless of age, gender, genetics and ability, we ll help you educate yourself, providing expert dietary, training and lifestyle tips for kick-starting your get lean goal.

IMPACT DIET WHEY (Unflavoured, 1kg) Consume 2 large scoops with milk or water 30 minutes pre/postworkout THERMOPURE (90 Caps) Take 3 capsules 30-60 minutes before your workout on an empty stomach to

3 IMPACT DIET WHEY (Unflavoured, 1kg) Consume 2 large scoops with milk or water 30 minutes pre/postworkout THERMOPURE (90 Caps) Take 3 capsules minutes before your workout on an empty stomach to support weight loss CLA (60 Caps) Take 2 softgels with meals to support weight-loss goals DAILY VITAMINS (60 Tablets) Consume 1 tablet daily with food to keep on top of your micronutrient requirements OMEGA 3 (90 Softgels) Take 1 softgel up to 3 times daily, preferably with meals MYPROTEIN BLENDER BOTTLE (600ml) Keeps your powdered supplements tasting smooth, delicious and lump-free MEN S WEIGHT- LOSS BUNDLE Achieving that ripped physique requires a combination of correct timing, nutrition, progressive training, and appropriate sleep and rest. Fundamentally, nobody can supplement a poor diet, so our Weight-Loss Bundle should be integrated into any healthy eating plan. It s packed with ground-breaking, best-selling products specifically tailored towards building lean muscle mass and reducing body fat. We know you re on the Get Lean plan, but ultimately, the products within this bundle are perfect for getting you on the road to the results you need integrating them with this programme s unique training to achieve those lean goals. So, let s kick-start your journey and help you achieve stunning results at an incredible price...

4 OTHER GET LEAN PRODUCTS... We ve got many other perfect picks to help you achieve your goals. They ve been carefully and intelligently designed by an experienced, innovative team of experts to help you safely bridge that gap between muscle tone and body fat.

THERMOPURE IMPACT WHEY ISOLATE What? : Host of B vitamins and a source of caffeine What? : 90% protein content with minimal fat, carbohydrates and calories When? : Why?

5 THERMOPURE IMPACT WHEY ISOLATE What? : Host of B vitamins and a source of caffeine What? : 90% protein content with minimal fat, carbohydrates and calories When? : Why? : 3 capsules minutes before workouts on an empty stomach Support metabolism and health plus caffeine to increase alertness When? : Why? : mins pre/postworkout for maximal benefits At 93 calories per serving delivering 22g of protein, it s a no-brainer for lean mass L-CARNITINE CAFFEINE PRO What? : When? : Why? : A source of carnitine which is found in nearly every cell in the body 2 x capsules in the morning, 2 x capsules pre-workout To support toning What? : When? : Why? : Caffeine extract in a capsule format 1 capsule before your morning/afternoon/ evening workouts To stimulate the central nervous system, boost energy and reduce fatigue

HURRICANE XS TAURINE What? : When? : The perfect all-in-one formula to support performance and recovery Within 30 minutes post-workout or anytime throughout the day What? : When? : Why?

: To support recovery and lean muscle mass GREEN TEA EXTRACT BETA-ALANINE What? : When? : Why?

6 HURRICANE XS TAURINE What? : When? : The perfect all-in-one formula to support performance and recovery Within 30 minutes post-workout or anytime throughout the day What? : When? : Why? : An amino acid (building block for new proteins) 1 serving pre-workout, 1 serving before bed Acts as a cell volumiser Why? : To support recovery and lean muscle mass GREEN TEA EXTRACT BETA-ALANINE What? : When? : Why? : Green tea extract made solely from leaves of the camellia sinesis containing polyphenols Consume 100mg up to twice daily with water or juice To support health and weight loss What? : When? : Why? : A heavily researched non-essential amino acid 1.5g in the morning and again in the evening Beta Alanine works with L-Histidine to increase Carnosine concentration in the skeletal muscle

NUTRITION Before we get into the specifics of your diet, here are your nutritional targets for this plan TARGET 2000 kcals per day PROTEIN 40% / 200g per day

7 NUTRITION Before we get into the specifics of your diet, here are your nutritional targets for this plan TARGET 2000 kcals per day PROTEIN 40% / 200g per day FATS Rest CARBS Back + Biceps WATER Traps, Shoulders + Calves TARGET STEPS PER DAY ESTIMATED CALORIES BURNED 2500kcals (inclusive of BMI and activity levels)

energy demands while also creating a calorie deficit. Regular protein (every 3-4 hours) is absolutely essential to maintain and build lean muscle mass so you MUST increase your protein intake.

That s why we re constantly coming up with new and exciting ways to help satisfy your cravings without sabotaging your training!

8 Bread WELL- KNOWN BRAND MYPROTEIN Fats : 1.2g 5.2g Carbohydrates : 34g 30g Proteins : 5.2g 39g per 2 slices HEALTHY SNACK SWAPS Cheese Fats : 17.5g 1g Carbohydrates : 0g 0g Proteins : 12.7g 18.5g per 50g When striving to optimise your physique and build lean muscle definition, always pay close attention to the nutritional value of your daily food intake making sure to satisfy your body s energy demands while also creating a calorie deficit. Regular protein (every 3-4 hours) is absolutely essential to maintain and build lean muscle mass so you MUST increase your protein intake. Low glycaemic carbohydrates and low-fat snacks also play a major part in getting you lean. Life can be hectic and often on-the-go, proving difficult to make the best choices and maintain will power. That s why we re constantly coming up with new and exciting ways to help satisfy your cravings without sabotaging your training! We ve taken all your favourites, cut down the fat and sugar, and packed in the protein check out these high-protein Snack Swaps to keep you ticking those all-important boxes Spread Fats : 32.5g 46g Carbohydrates : 56.1g 12g Proteins : 8.7g 30g per 100g Burger Fats : 16.3g 1.75g Carbohydrates : 22.2g 3.4g Proteins : 13.4g 21g per burger vs Turkey Jerky

8g per 100g When striving to attain that head-turning,

CARBOHYDRATE intake, as this is the primary source that fuels

with the correct timing, type and total, it s imperative to

Most of your FATS should be extracted from mono and

9 Ready Meal WELL- KNOWN BRAND MYPROTEIN GET LEAN MEAL PLAN Fats : 20.2g 9g Carbohydrates : 46g 11g Proteins : 25g 30g per 300g Snack Fats : 33g 21.5g Carbohydrates : 55g 31g Proteins : 6g 35.8g per 100g When striving to attain that head-turning, shredded physique, always pay attention to your daily calorie intake. Your training intensity and rest days should determine your CARBOHYDRATE intake, as this is the primary source that fuels you. During this journey, PROTEIN will be your best friend, as with the correct timing, type and total, it s imperative to lean muscle gains. Most of your FATS should be extracted from mono and polyunsaturated sources to support a healthy heart, recovery, and a balanced diet. The below meal plan targets all 3 macronutrients for a typical training day. Remember, hydration is also fundamental, so target one small glass of fluid with every meal, as well as a portion of vegetables to optimise your vitamin and mineral intake. Breakfast: 158 calories (7-8am) Snack: 511 calories (10am) Lunch: 317 calories (2pm) Snack: 127 calories (5pm) Dinner: 511 calories (8pm) Before bed: 270 calories (10pm)

PORTION SIZES If you re keen to get lean, these are essential Red Meats PROTEIN When eating red meats and other protein sources like chicken, turkey and burgers, stick to having a serving that is the

10 PORTION SIZES If you re keen to get lean, these are essential Red Meats PROTEIN When eating red meats and other protein sources like chicken, turkey and burgers, stick to having a serving that is the same size as a deck of cards having excessive amounts will increase body fat and inhibit your health (i.e. cholesterol). Pasta, Rice, Potatoes CARBS We all get that temptation to pile our plates with pasta, rice, potatoes and many more delicious carbohydrates. However, when striving to get lean, stick to a serving of carbohydrates the same size as a baseball make sure you re not eating three portions in one go! Cheese and Dairy FATS Be extremely cautious when piling cheese and dairy products on your meals like spaghetti bolognaise and salads. Stick to portions the size as a deck of small matches otherwise staying lean and defined will be an uphill battle. Oils and Spreads MORE FATS Be careful when applying spreads to meals and snacks and cooking with different oils. Stick to portions the size of the end of your thumb to keep your lean gains and health in safe hands.

11 RULES No matter what level you re at, these 10 Get Lean rules are easy to understand and just perfect for keeping your training on track. 1. RESISTANCE TRAINING Incorporate resistance training into your lifestyle to achieve the desired aesthetics 2. PROTEIN EVERY 3-4 HOURS Protein contains amino acids which are the building blocks for lean muscle growth and repair 3. PORTION SIZES It s time to start getting more precise with portion sizes at every meal 4. SWITCH UP THOSE CARB TYPES Make the transfer high sugary simple carbohydrates to slow-digesting ones 5. MONITOR PROGRESS Ensure you re achieving results, but remember, patience is the key to success 6. EDUCATION IS THE KEY Each macronutrient is metabolised differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats. 7. CALORIE TRACKING Calculate your calorie intake so you know you re reaching your daily targets 8. FASTED WORKOUTS Nutrition and getting lean work hand in hand with regular exercise 9. POST-WORKOUT MEALS Feed your muscles what they need instantly for maximum gains 10. PLAN AHEAD Stay organised by treating your meal prep like your workouts!

WORKOUTS TO SUPPORT LEAN MUSCLE To really get that lean definition, everything matters correct nutrition and supplements, appropriate lifestyle habits such as sleep hygiene, and of course, a

12 WORKOUTS TO SUPPORT LEAN MUSCLE To really get that lean definition, everything matters correct nutrition and supplements, appropriate lifestyle habits such as sleep hygiene, and of course, a wellstructured and effective workout routine! Getting super-ripped means aligning your resistance training with evidence surrounding rest, sets, exercises and intensity. To develop and increase lean muscle mass, you need to ramp up your training with a programme filled with supersets, dropsets, clusters and minimal rest and those five-minute chats between sets need to swiftly make an exit. This 30-day Get Lean programme has been designed and implemented by one of Myprotein s expert fitness instructors. So take everything you ve learnt so far and add in this training, and you re on your way!

13 TIPS 30-DAY WORKOUT PLAN Adjust all exercises to your ability and strength Always warm up for 5-10 minutes but NEVER to muscle failure. Stretch all muscle groups before resistance training to avoid strains, tears and injuries Beginners may benefit from starting off with only 2 sets of every exercise, and then progressively increase To lose body fat rapidly, fasted morning workouts must be incorporated into your programme. All fasted workouts should be performed at 65-70% max effort and the type of exercise is your choice

14 WEIGHTS Resistance training CARDIO High-intensity-interval-training (HIIT) MONDAY Chest, Triceps + Abs TUESDAY Legs WEDNESDAY Rest THURSDAY Back & Biceps FRIDAY Traps, Shoulders + Calves SATURDAY Rest SUNDAY 30 minute circuit of your choice MONDAY HIIT TUESDAY Steady-State Cardio WEDNESDAY Rest (Light Cardio Optional) THURSDAY HIIT FRIDAY Steady-State Cardio SATURDAY Rest SUNDAY Rest

15 MONDAY TUESDAY EXERCISE MORNING (AM) SETS REPS REST EXERCISE MORNING (AM) REPS 1. DUMBBELL BENCH PRESS sec 2. INCLINE BENCH PRESS sec STEADY-STATE mins FASTED CARDIO EXERCISE EVENING (PM) SETS REPS REST 1. BARBELL SQUAT sec 3. WEIGHTED TRICEP DIPS sec 2. WALKING LUNGES yards 60 sec 4. DECLINE BENCH PRESS sec 3. LEG PRESS sec STANDING OVERHEAD sec DUMBBELL EXTENSION 4. ROMANIAN DEADLIFT sec 6. CLOSE GRIP EZ-BAR PRESS sec 5. FARMERS WALK yards 60 sec 7. AB ROLLER sec 6. BOX JUMPS sec 8. HANGING KNEE RAISE sec EXERCISE EVENING (PM) REPS REST 7. SEATED LEG CURLS sec 1. HIIT - 10x2 MIN INTERALS 30 sec 90 sec

16 THURSDAY FRIDAY EXERCISE MORNING (AM) SETS REPS REST EXERCISE MORNING (AM) REPS 1. PULL-UPS sec 1. STEADY-STATE FASTED CARDIO 45 mins 2. BENT OVER BARBELL ROW sec 3. DEADLIFTS sec ALTERNATING sec HAMMER CURLS 5. LYING T-BAR ROW sec EXERCISE EVENING (PM) SETS REPS REST ARNOLD sec DUMBELL PRESS ALTERNATING sec DELTROID RAISE BARBELL OR SMITH sec MACHINE SHOULDER PRESS 4. CAR DRIVERS sec WIDE-GRIP SEATED sec CABLE ROW EZ-BAR sec PREACHER CURL EXERCISE EVENING (PM) REPS REST 5. SMITH MACHINE SHRUG sec 6. UPRIGHT CABLE ROW sec 1. HIIT - 5x200m ROWS 200 Intervals 1 min 7. SEATED CALF RAISE sec

GET LEAN GUIDE JOIN THE RESOLUTION

GET LEAN GUIDE JOIN THE RESOLUTION INTRODUCTION GET LEAN GUIDE Having a lean, cut physique is the primary goal for many sports enthusiasts and gym-goers. However, people are fed countless guaranteed-not-to-fail