Usage Guide

Supplement dosages

Due to company policy, we cannot recommend any brands for your required supplements. Please try to find friends who have experience with supplement products, a quick internet search would also prove fruitful and guide you in the direction of the best products out there. Once you have made your choice, follow the dosages and instructions mentioned on the information leaflet which accompanies your product. Every brand has a different regimen best recommended by its own manufacturer.

The only thing we want to make sure of is that if your supplement plan includes whey, have a one-scoop whey shake within 20 minutes of completing your workout, the sooner the better. Some whey products require you to take one scoop a day, others require two or three. To reiterate, follow the instruction leaflet but make sure that your main shake is taken post-workout as mentioned above.

How to prepare your food

The reason we do not specify recipes for your nutrition plan is that we do not wish to limit the ways in which you could prepare your food, in order to avoid your boredom due to repetition of meals or snacks. There isn’t one correct way to prepare or cook your food, which is why we leave that up to you. We do not believe in excessive restrictions or diets that starve you, we strongly believe in adopting overall healthy eating habits, eating healthy shouldn’t be considered a challenge and we try to keep it that way. Feel free to be creative or to look up recipes online. We also have a growing recipes database on our website which we will constantly be adding to with time.

However, here are some general guidelines for you to follow:

  • Avoid frying your food, go for grilling or baking instead.
  • Completely omit butter and vegetable oils from your list of ingredients.
  • You may use olive oil as a dressing for your salad or any food you’ve cooked, keeping in mind that olive oil is most beneficial when ingested uncooked and that it loses most of its value when heated.
  • For marinade, you may use any of: milk, olive oil, vinegar, lemon/citrus, herbs (rosemary, thyme, dried basil, oregano, etc.), mustard or green leaves (coriander, basil, etc.). You may use the same ingredients for seasoning your salads.

If you have any further or more specific questions, don’t hesitate to contact customer support with your inquiry. This is what we’re here for.

Eating schedule

To keep your body’s metabolism engaged throughout the day; we have given you smaller, more frequent meals. You have three main meals which provide your body with all the macronutrients it needs to accommodate new physical challenges, promoting muscle gain, fat loss and general fitness. Your snacks are there to keep your metabolism fired up and to keep you from feeling hungry throughout the day, keeping those food cravings in check and preventing any deviations from your nutrition plan.

You should evenly space out your meals throughout the day, your three main meals (breakfast, lunch and dinner) should be approximately 5 hours apart. Start by having breakfast within one hour of waking up. Have your snacks halfway in between your main meals. Doing this means you will have something to eat every 2-3 hours. Your last meal should be taken two hours (and not any less) before you go to sleep.

As best as you can, try to align your meals with your training so that you do not have any main meals in the 2 hour period prior to your workout, this gives you the benefit of staying light for your workout in addition to the improved benefit of a post-workout meal. Snacks are great pre-workout meals to fuel your workout.

Your supplements are independent of your nutrition plan, follow the dosages mentioned on the information leaflets attached to your purchased supplement products. If your supplement plan includes whey, make sure to have a one-scoop whey shake within 20 minutes of completing your workout, the sooner the better.

Eating schedule

Regarding fluid intake; you should aim for 3 liters of water a day. Of those 3 liters you may have (no more than) two servings of freshly squeezed juice, coffee or tea.

Make sure your juice has no preservatives or refined sugars. Coffee and tea are allowed provided that they do not interfere with your sleep and that you are not experiencing any symptoms such as anxiety, stomach upset, tremors or other similar conditions.

You may use a natural sweetener such as honey, the second best alternative to honey is natural cane sugar. You can add a small amount of any kind of milk/creamer that you please. Avoid sugar and artificial sweeteners completely.

Juice snacks

Regarding your juice snack, it is best prepared using a juicer. You may also use a blender, adding ice and milk to make a smoothie. You should have one serving (best made fresh), however you may prepare an extra amount and keep it refrigerated, just add a few drops of lemon juice to keep it from turning dark while stored.

If you do not wish to add spinach/kale to your juice, you may omit it as long as you eat it separately.

If you feel like the food portions are excessive or that you eat too often

Your assigned nutritionist has structured your nutrition plan in such a way that your meals and snacks fully provide you with the macronutrients and micronutrients your body needs to accommodate your log’s physical demands.

This means that the portions mentioned are ideal for muscle gain and fat loss. The frequency of your meals keeps your metabolism engaged, which promotes fat loss. Your daily caloric intake is carefully calculated so that there is a caloric deficit (a difference between the calories you burn and the calories you ingest), which also promotes fat loss.

You might feel like this is a lot to eat, but try to eat as much of it as you can until you are able to eat everything that is mentioned on your program. This also keeps you from feeling hungry (especially during the second half of your log where your exercises will intensify) and deviating from the plan, killing any food cravings you may get. Soon enough, you will get used to your new and healthier eating habits. Your body needs every portion of every meal mentioned in your nutrition plan in order for your log to be effective in terms of fulfilling your goals.

That being said, please make sure that you are properly following the portions mentioned in your plan, those portions are meant for cooked food and not raw food. For example, one cup of rice indicates one cup of cooked rice (which includes water weight and volume) not one cup of uncooked rice.

Switching meal and snack times

Your body’s natural metabolic rhythm is highest in the morning and lowest during night time. Your three main meals are structured accordingly; when you eat those foods highest in caloric count earlier in the day, your body is able to burn them more efficiently giving you the energy you need and avoiding fat gain.

This is why the specific order of your meals is of vital importance. Changing the timings of your meals will affect how full you’re feeling when it’s time for the next meal, which may lead you to not finishing the whole meal. The amount of food you eat is carefully calculated by your assigned nutritionist to suit your body’s needs.

Therefore, you may occasionally switch the order of a meal and a snack if you absolutely have to, but try not to make it a habit.

What to do if you didn’t stick to your plan (or part of your plan)

The most important thing to learn about maintaining fitness is that both training and nutrition play major roles in positive progress, neither is fully effective without the other. This is why we recommend that you repeat the program to gain maximal benefit of your log, otherwise your 8 week period will not have served its purpose. We cannot expect proper progress if you are not sticking to either part of your plan.

Cheat meal day

A cheat meal serves two purposes; firstly, when your body adapts to healthy food intake, after some time your baseline metabolic rate somewhat normalizes. A dense meal such as your cheat meal gives your digestive system a push causing a spike in metabolism, which promotes fat loss. It also gives you the chance to kill any food cravings you normally get as a sort of reward for a week well trained. For those reasons, we include cheat meals in your plan. However, there are limits within which the effect of a cheat meal remains beneficial, if you overdo it you are inevitably causing your body to gain fat.

Keep this in mind, focus on your progress, think about your fitness goals and acknowledge the fact that repeating this would render most of the effort you put into one week useless in just one day. Do whatever it takes to remain motivated and make sure this is the last time you slip up and keep going with the rest of your program, sticking to what the log says.

Remember, it won’t be easy, but it’ll definitely be worth it.

Targeted fat loss

The most important thing to understand about training for fat loss is that targeted fat loss is a myth; there aren’t any certain exercises that will make you specifically lose belly fat or thigh fat for example.

The human body has a natural manner in which it stores fat, the first body part in which fat is deposited is the mid-section. This is why the reversal of this process (fat loss) means that the last body part to lose fat will also be your mid-section. Fat loss is a process that occurs simultaneously throughout the whole body. In addition, every body has its own unique way of responding to fat loss training.

This is why there is no such thing as exercises that will target fat loss to a specific body part. The process of fat loss will take its natural course and it will eventually get you where you want to be, you just have to persevere. This won’t be an easy ride but achieving those goals you set for yourself will make it worthwhile.