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GNG FITNESS
Table of Contents:
Terms and Conditions.. Page 3
Meal Plan.. Pages 4-5
Basic Food List... Page 6
Training Week 1,2,4,5 .. Page 7
Training Week 3 & 6 Page 8
STAY MOTIVATED
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TERMS AND CONDITIONS
1. All participants MUST train a minimum of 3 days/week
2. Change your profile pic to the provided stock photo
3. All participants MUST follow the given meal options
4. MUST get a body scan at Max Muscle before and after program
5. All participants MUST provide 3 WORKING GOALS!!
6. All participants MUST HAVE FUN and a POSITIVE ATTITUDE!!
TRANSFORMATION WINNER BREAK DOWN:
Physical Transformation = 40%
Social Media Participation = 25%
Effort and Training Attitude = 20%
Training Attendance = 15%
Points will be calculated at the completion of your program. Should there be a tie it
will be up for a Facebook vote. T-shirts will be given at the end should you complete
the program. There will be NO REFUNDS should you decide to quit!
Meal Option 1:
INTERMITTENT FASTING:
The basic premise of IF (Intermittent Fasting) is to periodically extend the amount of
time between meals by choosing fresh, unprocessed foods and naturally reducing overall
calorie consumption. Chances are, you already practice IFits called sleeping. If you
have your last meal of the day at 7 p.m. and the first one on the following day at 7 a.m.,
you break a 12-hour fast with breakfast.
The theory of IF exactly counters what weve all been told for yearsthat eating small,
frequent meals is the best way to increase metabolism, maintain stable blood sugar levels, and burn body fat. But new data suggests that paradigm may not be as well-founded
as previously believed. In fact, a research analysis of meal frequency and energy balance
published in the British Journal of Nutrition found no difference between nibbling and
gorging. As with the Primal Blueprint (see previous slide), proponents of IF suggest that
varying calorie intake aligns with our evolutionary history. During times of plenty, our
ancestors feasted on the available food supply; during lean times, their bodies utilized
stored energy for fuel and eliminated cellular waste through a process called autophagocytosis. Some research suggests that in the absence of fasting periods, our modern
metabolisms are no longer able to shed the accumulated cellular chaff, and that the unhealthy buildup of debris contributes to many types of disease. John Berardi, Ph.D.,
C.S.C.S., founder of Precision Nutrition, a nutrition coaching company, says that its not
only possible to lose body fat by skipping the occasional meal (or meals) while preserving muscle mass and strength; it may actually improve your overall health. In his free ebook, Experiments with Intermittent Fasting, Berardi says that IF followers may have decreased triglycerides, LDL cholesterol, blood pressure, systemic inflammation, oxidative
stress, and risk of cancer. There are endless ways to approach IF, but here are the options
we will be choosing from:
WARRIOR DIET: 20 hour fast + 4 hour feed
LEAN GAINS: 16 hour fast + 8 hour feed
Macros will be given at your consult using your body scan!
Meal Option 2:
IF IT FITS YOUR MACROS:
THIS IS NOT YOUR COOKIE CUTTER DIET PLAN!!!
Most of you are familiar with meal plans that tell you to eat 6 meals a day, every 2-3 hours!
That your meals should be grilled chicken and broccoli. Well this is NOT that plan! With this
plan you dont have to be that strict! However, there are some things that should be taken
into consideration. Here are a few rules to follow should you choose this plan option!
Body Composition and Health are NOT the same thing! Having a six pack does not mean
that a person is healthy! There is more to health than good looks and a nice physique!
In order for this plan to be successful it needs to fulfill all the requirements of a
healthy and balanced diet, however, a little processed food here and there is not going
to kill you or your fitness goals!
You MUST have self-control! The pictures of pizza, pop tarts, ice cream and oreos ruin
the real meaning of the IIFYM plan! Keep in mind how the foods you choose to eat
effect your health and overall daily intake. For example, a donut will contain double
the amount of carbs than a serving of sweet potatoes or rice. If you waste your macros
on processed and high sugary foods, you will find yourself starving and unable to control your craving for more processed and high sugary foods!
Write out your weekly menu! Having a plan of attack is one of the best ways you can go
about this! Start slow, be patient and figure out meals you enjoy! Try to choose whole
foods as much as possible! This will help you feel fuller and more satisfied! It will also
help you reduce cravings for the foods you shouldnt eat.
Stay consistent! If you stay consistent you will build up a habit for eating this way, and
so will your body! Mentally you will be more engaged in your food choices, and your
body will thank you! You will FEEL a clear difference of how your body reacts to certain
foods, etc.
BASIC FOOD LIST
This week will be tough but more of an introduction to training. You will learn the
importance of self care, go over training schedules, the transformation contest
break down, and how our program is designed. You will also be figuring out your
strength and RPEs (Reps Per Exertion). This will help us figure out what weight
you should be lifting in each weight in order to allow for optimal results! Each
week it is important to push yourself to the limits!
If you are in this to build muscle then you should be shooting of an RPE for 8-10
reps in each main lift, and burning each set out to the max! If you are in it for fat
loss then we want to push for a weight where we are burning out at 15-20 reps!
That means, AS HEAVY AS YOU CAN for that amount of reps!
It is also important to start building up your tolerance of water in order to allow
for proper hydration and the flush of excess water!
This week will be as heavy as you can for the given amount of reps. WE WILL MOVING SOME MAJOR WEIGHT! The heavier you can lift with quality form the better.
This is the week we build strength!
Building your strength will increase the weight that you will lift within your percentages. Doing this will allow for MORE muscle to build. For mass gain this is an
obvious reason, for fat loss this will help to adjust the lean to fat mass ratio which
in turn will help you burn fat at a much more efficient rate!
