LOSE + KEEP

FAT IT OFF

FAT LOSS GUIDE

@liftwsarah
WHAT’S INCLUDED?
When a Fat Loss Phase Makes Sense:
-Gain an understanding on when to start your own fat loss phase. This foundation will give you the
context and clarity needed to appreciate the subsequent phase of your dieting journey.

How to Set Up a Fat Loss Phase:

-Get hands-on guidance on how to meticulously set up and manage your unique fat loss phase.
Learn to tailor your plan to your specific goals, ensuring a personalised and effective approach to
your fat-loss endeavour.

Information to Master Nutrition and Macros:

-Decode the world of nutrition with a comprehensive breakdown of macros, and uncover the
critical roles that protein, carbohydrates, and fats play in your fat loss diet. I'll arm you with
practical strategies to adjust your intake effectively, fuelling optimum fat loss + muscle growth.

The Important Overlooked Aspects of Losing Fat:

-Gain insight into the critical, yet often overlooked, elements of fat loss - training, cardio, and
recovery. I'll outline optimal routines for each and underscore the importance of recovery in fat
loss + muscle growth. Understand how to balance these elements in harmony for the best results.

How to Curate Your Own Diet:

Explore suggested food sources to build your fat loss diet and manage hunger cravings.

Example Meal Plans:

-A section of this guide is dedicated to adaptable example meal plans. These will serve as a
template that can be customised to your unique dietary needs and preferences.

Weight-Loss Tracker:
-A dedicated Google Sheet where you can track your weight loss and measurements to keep you
motivated and on top of your progress

This guide is your ultimate resource for mastering how to lose fat and KEEP it off. It delves into
everything you need to know in starting, adhering too, and maintaining a fat loss phase. Offering a
comprehensive approach, this guide provides a detailed yet adaptable blueprint to help you
achieve your fitness goals. Enhance your body transformation journey with evidence-based
techniques and customised plans. Begin your fat loss journey today!
CONTENTS
Introduction
04
Chapter I
05
Mandatory Tools

Chapter II
12
Setting Up Your Diet

Chapter III
28
Nutrient Breakdown

Chapter IV
37
Training and Cardio

Chapter V
43
Supplements

Chapter VI
53
Recovery

Chapter VII
60
Adherance

Chapter VIII 63
Suggested Food Sources

Chapter XI 66
Example Meal Plans

Chapter XII
68
Weight-Loss Tracker
INTRODUCTION
Welcome to my ultimate guide to fat loss! I’m so happy you’re here, and I’m
excited to help you on your dieting journey.

In the pages ahead you will learn the ins and outs of weight loss including how
to set up and run the entirety of your fat loss phase, a complete breakdown of
nutrients and macros, how and when to implement cardio and example meal
plans! You will also get an insight into often overlooked elements of fat loss
such as training, recovery and adherance.

My goal in writing this guide is to provide you with the essential information I
wish I knew when I first started my weight loss journey, I went through
learning the hard way so you don’t have to! I also want to educate each and
every one of you reading this so you have a better understanding of the
nutritional aspect of going to the gym to really level up your body and get the
most out of your training. Optimising your nutrition means you can get the
most out of your training and maintain muscle while losing fat.

As a quick disclaimer, it’s important to note that what is best for you
nutritionally may not be what’s best for others. However, this guide provides
some basic principles and tools, and will aim to teach you how to tailor them
to your specific needs.

Thank you so much for supporting me and purchasing this guide. I hope I can
help you on your fat loss journey! I will be cheering you along every step of the
way <3
 CHAPTER I :

MANDATORY TOOLS
MANDATORY TOOLS
First things first: Lets dive into what tools I would highly recommend you have
before starting this guide. These tools are essential if you want to accurately
ensure you are sticking to your caloric goals, as well as measure and track
your progress.

1.KITCHEN SCALES
If I could recommend one thing it would be a kitchen scale. Kitchen scales are
essential to accurately track what you’re consuming, which will in-turn allow
you to effectively reach your goals during a fat loss phase. We want to be in a
deficit for as little time as possible, and by eating the right amounts of food
we will be able to do so successfully.

In saying that, you don’t necessarily need to painstakingly monitor every

single gram of food you consume and become extremely obsessive over the
precise numbers to lose weight. A scale simply allows you to roughly estimate
your consumption and get a better idea of portion sizes suited for your diet.

While it's possible to make progress using self-regulated or intuitive eating

techniques (such as relying on hunger cues), the most progress will be
achieved by documenting your meals and consuming the right portions
aligned with your specific goals.

LINKS TO THE SCALES I USE:

https://amzn.to/3JKZKSn
https://amzn.to/3O2ar5m
MANDATORY TOOLS
2.FOOD TRACKING APPS
Working hand in hand with a food scale, food tracking apps are an amazing
tool to track and monitor the food you're consuming and ensure that you are
eating in line with your specific goals. My preferred app is MyFitnessPal. It's
free, user-friendly, and easily downloadable from the app store.

These apps enable you to keep track of your intake of protein, fat, and
carbohydrates from all the food you consume. They offer functionalities like
barcode scanning to input nutritional details of your foods into your daily food
diary, helping you understand exactly what you're ingesting. Moreover, they
feature many restaurants in their databases, giving you a fairly accurate
estimate of the calorie/macronutrient profiles of various dishes when dining
out.

Monitoring your food in this manner equips you with the knowledge to be
more flexible with your diet and improves your understanding of your food
intake. If you're new to tracking or have never tracked before, I recommend
being as precise as possible initially to enhance your grasp of nutrition. Once
you become more familiar with portion sizes, you'll be able to take a break
from precise tracking and accurately estimate your food more often.
MANDATORY TOOLS
3. PHONE / CAMERA
To effectively monitor your progress, I advise using a device such as a camera
or phone to regularly take progress photos. This visual approach helps
maintain focus on your physical transformation, preventing you from
obsessing over numbers on the scale. These photos act as motivational
milestones on your fitness journey. Remember, the goal is to achieve a
specific physical appearance, not a particular scale weight or measurement.
So, instead of continuously checking the mirror, take periodic progress photos
with consistent lighting and a stable camera setup.

Let's add a fun twist

Allocate one day each week or every other week for a physique update
session. Early in the morning, under consistent lighting conditions, set up your
camera and capture a brief video of your current physique. This can transform
your progress tracking into an engaging and enjoyable ritual, and become an
event you look forward to each time!
MANDATORY TOOLS
4. WEIGHT SCALE
Given that our primary goal is fat loss, often associated with weight loss, a
scale can serve as a helpful tool in tracking our journey. However, before
diving into the benefits of using a scale, it's crucial to remember that the
number it displays might be misleading. The weight it shows can reflect
various factors such as fluctuations of water retention, not just fat loss.
Therefore, it's essential not to form an emotional bond with specific scale
readings. These figures are merely there to chart our progress and don't offer
a highly accurate depiction of the amount of fat we've shed.

If you find yourself becoming obsessive over the number on the scale, I
recommend using it less frequently (around 3-4 times per week) or avoiding it
altogether.

Keeping that in mind, the scale is still an effective tool for tracking fat loss,
especially when used in alongside the other tools mentioned above. For
consistency, weigh yourself 4-7 times per week, ideally at the same time each
day—specifically right after you wake up, use the toilet, and before you
consume any food or drink.

From these 4-7 body weight measurements, calculate a weekly average. Then
compare this weekly average with subsequent ones to determine whether
your weight is trending downward over time, making adjustments as needed.
MANDATORY TOOLS
4. WEIGHT SCALE
Important Note:

Weight fluctuations are entirely normal and to be expected. Don't anticipate a

linear downward trend; some days you might weigh significantly less or more
than other days. This is why it's crucial to take multiple weight measurements
throughout the week to establish an average. For women, it's common to
experience weight variations at different points in your menstrual cycle, such
as during ovulation or your period.

LINK TO THE SCALES I USE:

https://amzn.to/46O4fp8
MANDATORY TOOLS
5. MEASURING TAPE
Another handy tool for tracking progression is a measuring tape. A traditional
measuring tape can be used to monitor changes in waist circumference and
other body dimensions like glutes, chest, legs and arms.

For consistent measurements, always measure your waist at its narrowest

part. When measuring other body dimensions, do so at the broadest part of
the muscle. Be sure to take both left and right measurements for legs and
arms to track and correct for any asymmetry.

I would recommend measuring yourself once every 1-2 weeks.

 CHAPTER II :

SETTING UP YOUR DIET

SETTING UP YOUR DIET
CALORIES IN CALORIES OUT
Before we delve into how to structure your fat loss phase, let's briefly discuss
energy balance and provide some context for how weight loss actually occurs.

In essence, our weight is determined by a combination of the calories we

consume through food and the calories we expend through activities. These
activities range from exercising to maintaining basic bodily functions such as
heartbeats, digesting food, or making minor movements while seated at a
desk.
SETTING UP YOUR DIET
CALORIES IN CALORIES OUT

Therefore, to lose weight, we need to strike a balance between consuming

less calories or increasing activity levels to burn more calories.
SETTING UP YOUR DIET
ESTABLISHING YOUR GOALS
A vital step in initiating a fat loss phase is setting your goals. This includes
deciding on your ultimate weight loss target, defining the duration of your
weight loss period, and calculating the weekly caloric deficit necessary to
reach your overall weight loss objective.

I will now walk you through how to achieve each of these goals in turn.
SETTING UP YOUR DIET
WEIGHT LOSS TARGET
The first step to setting up a successful fat loss phase is picking a reasonable
and achievable weight loss target.

Typically, a healthy approach to weight loss involves losing around 0.5-1% of

your body weight per week. Each end of this scale has its own upsides and
drawbacks.

Aiming for a moderate 0.5% body weight loss per week may be beneficial for
those who don’t want to feel like they’re in a deficit, and are adopting a more
flexible and longer term approach to weight loss. Losing weight at this rate
can make your deficit feel less restrictive, allowing a more comfortable and
sustainable weight loss journey while maintaining a satisfying diet. However,
with this comes a much slower rate of loss, and ultimately will require you to
be in a deficit for a longer period of time.

On the other hand, losing weight at around 1% per week may be beneficial for
those who don’t mind being in a larger deficit and wish to get “in and out” as
quickly and as efficiently as possible. Losing at this rate will still allow you to
maintain your muscle mass while losing weight. However, with this rate of
loss you may experience much lower energy levels early on in your diet, in
comparison to those losing at a slower rate.
SETTING UP YOUR DIET
WEIGHT LOSS TARGET
I would not recommend aiming to lose much lower than 0.5% per week. Losing
at a rate lower than this becomes hard to monitor (given very small amounts
of weight loss each week) and may lead to you giving up on your diet out of a
lack of results.

I also would not recommend you lose more than 1% per week. Going above this
rate of loss can lead to serious diminishing returns. Such as muscle loss,
reductions in training performance, hormonal or health related issues and
disordered eating. Diets which are harsh and restrictive often lead to rebound
weight gain from binge eating at the end of the dieting period, and is not
something I would ever recommend.

In sum: it is purely preferential which end of the scale you choose from when
losing weight. For those who have trouble deciding, split the difference and
pick a mid-way point for weight loss and go from there.
SETTING UP YOUR DIET
LET’S EXPLORE AN EXAMPLE
Let's illustrate an example that's easy to understand, focusing on weight loss
through a calorie deficit:

Consider a person named Alex who weighs 200 pounds and enjoys regular
walks in the park. Alex has decided to lose weight to improve overall health
and well-being.

Establishing the goal:

First, Alex sets a clear and achievable goal. The aim is to lose weight healthily,
focusing on fat loss while preserving muscle mass. Using the guideline of
losing 1% of body weight per week, Alex calculates the potential weekly
weight loss:

1% of 200 lbs = 2 lbs

Hence, Alex should target losing around 2 pounds per week.

Breaking down the goal:

Alex's monthly weight loss target is approximately 8 lbs (calculated as 2 lbs

multiplied by 4 weeks). With the goal of reaching a body weight of 180 lbs,
Alex plans a weight loss phase spanning ten weeks. During this period, a total
weight loss of about 20 lbs is anticipated to successfully achieve the goal.
SETTING UP YOUR DIET
LET'S EXPLORE AN EXAMPLE
By setting a clear and realistic goal, Alex can ensure the weight is lost at a
steady and manageable pace, maximizing fat loss while minimizing muscle
loss. As Alex progresses with the weight loss plan, adjustments can be made
based on results and how the body responds to the decreased caloric intake.
SETTING UP YOUR DIET
I KNOW MY WEIGHT LOSS GOAL, NOW WHAT?
Setting Your Calorie Deficit

After determining the weight loss target and duration, the next step is to
figure out the required caloric intake to reach these goals.

This involves establishing your maintenance calories—the amount of calories

needed to maintain your current weight. This can be calculated using a
formula or an online calorie calculator.

IMPORTANT NOTES:

If you wish to calculate your maintenance calories an easier way than the one
i’m about to outline (the formula on the next page), I would recommend this
online calorie calculator which I have used myself in the past for a rough
estimation. Note that this will give you a rough guide, not 100% accuracy and
may need to be modified as needed. I recommend following the suggestion for
a week or two, and monitor if you lose or gain weight within this period. If you
lose weight it’s likely too low, gain weight too high, or maintain weight you
know it’s about right.

https://www.calculator.net/calorie-calculator.html

Most people tend to fall under the sedentary or lightly active category. It is
better to underestimate and adjust later.
SETTING UP YOUR DIET
CALCULATING MAINTANENCE CALORIES, THE FORMULA:
The Mifflin-St Jeor equation for BMR:

For women: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) – 161

For men: BMR = 10* weight(kg) + 6.25* height(cm) - 5 * age(y) + 5

The above equations will calculate the calories you burn at rest, also known as
your basal metabolic rate (BMR), which is basically the calories you need to
maintain normal bodily functions. When calculating maintenance calories, we
must also take into account activity levels during the day. This is done by
multiplying our BMR (as calculated above) by an activity factor (generally 1.2-
1.95), dependent on a person's typical levels of exercise:

Sedentary + Training 3-6x/week:

E.g., Works a desk job, very little activity outside of lifting
-Multiply by 1.2 - 1.5

Lightly Active + Training 3-6x/week:

E.g., Works a desk job, takes pet for a walk most days in addition to lifting
-Multiply by 1.5 - 1.8

Moderately Active + Training 3-6x/week:

E.g., Works as a full-time waitress, occasionally plays tennis in addition to
lifting
-Multiply by 1.8 - 2.0

Highly Active + Training 3-6x/week:

E.g., Works as a construction worker, regular hiking in addition to lifting
-Multiply by 2.0 - 2.2
SETTING UP YOUR DIET
FOR UNDERSTANDING, LETS GO BACK TO ALEX
Suppose Alex is 40 years old, 5 feet 10 inches tall, and weighs 200 pounds.

Using the formula, Alex's BMR is approximately 1800 calories.

Considering a moderately active lifestyle, Alex's total daily energy

expenditure (TDEE) or maintenance calories would be 1800 * 1.55 =
approximately 2790 calories.

To lose weight at the rate of 2 pounds per week, Alex needs to create a calorie
deficit. Since 1 pound of body weight is roughly equivalent to 3500 calories, to
lose 2 pounds in a week, Alex would need to reduce the caloric intake by 7000
calories over the week (3500 * 2).

Dividing 7000 by 7 (the number of days in a week), we find that Alex needs to
consume approximately 1000 fewer calories daily to achieve the goal.

So, to align with the weight loss goal, Alex should consume about 1790
calories daily (2790 maintenance - 1000 deficit) during the weight loss phase.
SETTING UP YOUR DIET
DURATION OF WEIGHT LOSS PERIOD
As I previously mentioned, we want to be in our deficit for as little time as
possible, but this time is different for those with different goals.

Optimal periods for weight loss can vary, typically falling between 2 to 6
months, depending on the individual's goals and starting point. Most people
find a cycle of 2-3 months of weight loss, interspersed with diet breaks or
maintenance periods, to be the most effective strategy. This timeframe
allows for substantial weight loss at a manageable pace (within the 0.5-1% of
body weight per week range). If aiming for weight loss at a lower percentage
rate (closer to 0.5%), extending the timeframe to around 3 months may be
beneficial. Conversely, those targeting a higher percentage of weight loss
(closer to 1%) might find a more intensive 2-month period more suitable.

For those wishing to lose a substantial amount of weight (for instance if you
are overweight) or are completely new to dieting, time periods of up to 6
months may be more suited to you. This timeframe works in this case as
dieting comes with large lifestyle changes, and can lead to more effortless
weight loss compared to those who already have a relatively good diet and
train regularly. That being said, I would not recommend dieting for periods
longer than 3 months without taking at least a 2 week break to eat at
maintenance calories and give yourself a break from dieting. This break will
allow you the flexibility to still enjoy your life and the dieting process without
feeling overly restricted, which will allow for longevity in your weight loss in
the long run.
SETTING UP YOUR DIET
HOW TO NAVIGATE WEIGHT LOSS PLATEAUS
As weight is lost, the body will require fewer calories to maintain its new
weight, meaning the initial caloric deficit might become closer to
maintenance calories over time.

When a weight loss plateau occurs, it's important to adjust the caloric intake
slightly to maintain a deficit.

As a general guideline, if there's no weight loss for 2 weeks, consider

reducing the daily caloric intake by an additional 100-200 calories. Monitor
progress over the following weeks and adjust as needed to stay on track with
the weekly weight loss goal.
SETTING UP YOUR DIET
THE MAINTENANCE PHASE
Why do we need a maintenance phase?

Long-term continual weight loss can result in muscle loss, extreme fatigue,
performance loss when training and high chances of weight gain rebounds
post-dieting. Our goal here is not just to lose fat for a short period of time, we
want to lose fat and keep it off. If we want to reduce the downsides of dieting
and keep the weight off, we need to take the process slow, and aim to reduce
the fatigue of dieting as much as we can.

How do we calculate maintenance calories for this phase?

To calculate your maintenance calories during this break, all you need to do is
take your bodyweight in pounds, and multiply that by 14-18.

The multipliers of 14 to 18 account for:

BMR: Usually, BMR is estimated to require about 10-11 calories per pound per
day for most adults. This varies based on factors such as age, sex, weight,
height, and muscle mass.

Physical Activity Level: The rest of the multiplier accounts for physical
activity. A sedentary person might only need to add a few calories per pound
to their BMR (thus using the lower end of the range, like 14), while an
extremely active person might need significantly more (hence the higher
multipliers like 16-18).
SETTING UP YOUR DIET
THE MAINTENANCE PHASE
-A sedentary person who doesn't get much exercise might maintain their
weight at 14-15 times their body weight in pounds.
-An active person who exercises regularly might maintain at 16-17 times their
body weight.
-A very active person (like someone who has a physically demanding job or
trains hard daily) might need to use the higher end of the range or even more.

Finding the right calories during a maintenance phase can take a bit of trial
and error. It's essential to approach this period with a mindset geared toward
experimentation to find what works best for you. Regularly tracking your
weight is a practical approach; if you notice significant increases, it may be
time to reassess your calorie intake. However, it's also important to maintain
perspective and not be overly concerned with minor fluctuations. It's typical
to experience some temporary water weight gain when you increase your
calorie intake to maintenance levels. This is a normal response and should not
be a cause for alarm. Once you resume a caloric deficit, this water weight is
likely to decrease swiftly. The key is to remain vigilant but not to let minor
changes derail your overall goals or disrupt your mental composure.
SETTING UP YOUR DIET
THE MAINTENANCE PHASE
How will you know when to come out of a maintenance phase?
Knowing the right duration of your maintenance phase is crucial for both
physical and mental recovery. The primary indicator for transitioning out of
this phase is your overall well-being. Pay close attention to any signs of
fatigue, and take stock of your mental readiness for another cycle of dieting.
My personal experience has shown me the importance of not rushing this
process. It's less about adhering to a specific timeframe and more about
ensuring you are fully prepared to re-enter a dieting phase with renewed
focus and energy. Prematurely diving back into dieting can lead to poor
results, undermine your progress, and adversely affect your mental state. It is
essential to allow yourself enough time to recuperate fully, which will support
sustained success in your long-term fitness and health goals.

How do you go back into a deficit?

Following your maintenance period, I recommend easing slowly back into your
deficit to allow your body to adjust smoothly. Start by decreasing your daily
calorie intake slightly below your maintenance level. A reduction of around
200-300 calories per day can be a sensible beginning, ensuring you're not
creating too large of a caloric deficit too quickly, which can be unsustainable
and potentially stressful for the body.

Monitor your weight and hunger levels closely during this initial phase. The
goal is to lose weight at a steady, healthy rate, depending on your starting
point and goals. If you're not seeing gradual weight loss after a week or two,
you can further reduce your intake in small increments until you find the
sweet spot.
 CHAPTER III :

NUTRIENT BREAKDOWN
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
Now that we know the importance of calories and eating in a deficit of
calories to lose weight, it’s time to dive deeper into the macro, and micro,
nutrients that make up those calories.

In order to achieve a certain body composition and ensure we keep our muscle
mass while eating less, it is important to have a clear understanding of the
ideal amounts of each of the three main macronutrients.

The three main macronutrients that make up our calories when we consume
food are protein, fats and carbohydrates. These three groups of nutrients are
needed on a bigger scale than micronutrients for our bodies to function
properly, hence the term “macro”. These are often seen on the scale of grams.
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
HOW MUCH PROTEIN SHOULD I EAT?

Getting enough protein while cutting is crucial, given that it's the key
macronutrient responsible for repairing and building our muscles.

However, there's quite a bit of debate surrounding the exact daily amount of
protein one should consume, largely because there's no universal "one size
fits all" solution.

So, here's my recommendation: aim for at least 1 gram of protein per pound of
your body weight daily. It's always better to err on the side of having more,
rather than falling short while in a deficit. Following this guideline will ensure
you're consuming ample protein to maintain or build muscle while eating less
calories.

HOW MUCH FAT SHOULD I EAT?

There seems to be an ongoing debate over whether we should or shouldn’t be

eating fat in our diet, with some believing that eating fat leads to fat gain.
This isn’t the case.

Dietary fat is infact essential for our survival, and are extremely important for
females especially to consume.
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
HOW MUCH FAT SHOULD I EAT?

Dietary fats serve more purpose than just being stored, they also regulate
metabolic processes and play a large role in hormone production, they also
enable our bodies to absorb and utilise certain vitamins. For this reason, it is
much more likely than following a fat-free diet will hinder your progress, not
help it.

This being said, I would generally advise that around 20-35% of your daily
calorie intake comes from fats. Keeping your dietary fats at a minimum of 20
percent of your total daily calories is crucial. By doing so, you'll lower your
chances of experiencing a deficiency in fat-soluble vitamins and encountering
adverse hormonal side effects. It's a simple way to support your overall health
while you work on your fitness goals.

However, a couple things to take into consideration when deciding both fat
and carbohydrate intake are activity levels and personal preferences. Those
who have a higher activity level may find it beneficial to follow a higher carb,
lower fat diet (eating at the lower end of the 20-35% scale), while those who
have a lower activity level may benefit from following a higher fat, lower
carbohydrate diet (eating at the upper end of the 20-35% scale).
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
HOW MUCH FAT SHOULD I EAT?

Preferentially, most individuals may find it easier to adhere to a higher fat,

lower carb diet. If you're a fan of high-fat foods and don't really crave carbs,
you'd probably do well on a diet that's richer in fat. On the other hand, if you’re
a carb-lover (like me) you would probably prefer to opt for a lower fat, higher
carbohydrate diet.
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
WHAT ABOUT CARBOHYDRATES ?

I’m sure you’ve all fallen victim to the belief, or at least seen the belief
circulate online, that carbs will make you fat and are just plain “bad” for you.
Unless you’re celiac, this is simply not true.

The reality is carbohydrates play an important role in fuelling training

performance, and should not be demonised or avoided. Although you can
avoid carbs and still hit your goals, I would not recommend eliminating them
from your diet.

Just like when setting up your fat intake, it's also key to consider factors like
your daily activity level, NEAT (Non-Exercise Activity Thermogenesis),
lifestyle, and food preferences when determining your carbohydrate intake.
This approach will make your diet plan more sustainable and easier to stick to
in the long run. For instance, it might make sense for highly active individuals
to consume more carbohydrates for energy purposes, while those less active
may opt for a lower carbohydrate diet.

As a general rule of thumb, I would recommend that you calculate your daily
protein and fat intake first, and then fill the rest of your calories with
carbohydrates.
NUTRIENT BREAKDOWN
MACRONUTRIENTS ( "MACROS" )
CALORIES IN EACH MACRONUTRIENT:

Protein = 4 calories per gram

Carbohydrates = 4 calories per gram
Fat = 9 calories per gram
NUTRIENT BREAKDOWN
HOW MUCH TO HAVE OF EACH: REVISITING ALEX
Using Alex as an example, who weighs 200lbs and aims to consume 1790
calories daily:

Alex decides on 1 gram of protein per pound of body weight, totalling 200
grams (200 x 1), equalling 800 calories from protein (200 x 4).

Next, Alex allocates 25% of the calorie intake to fats. This equals 447.5
calories (1790 x 0.25), or roughly 50 grams of fat (447.5 ÷ 9).

After protein and fat, Alex has 542 calories remaining for carbohydrates
(1790 - 800 - 447.5), which is approximately 136 grams (542 ÷ 4).

Alex's daily intake would be:

Protein: 200 grams (800 calories)

Carbohydrates: 136 grams (542 calories)
Fats: 50 grams (447.5 calories)
NUTRIENT BREAKDOWN
MICRONUTRIENTS ( "MICROS" )
Micronutrients on the other hand are nutrients such as vitamins and minerals
which our bodies require in smaller doses. These are seen on the scale of
milligrams.

Ensuring that you eat enough micronutrients each day will allow you to
maximise your recovery, training performance and body composition.

In order to ensure you cover all bases and consume enough micronutrients, I
recommend you do the following:

Strategies for a Balanced Diet in a Caloric Deficit:

1. Prioritise greens, aiming for multiple servings of green vegetables daily.

2. Include fruits, with at least two servings each day.
3. Diversify your diet with a variety of coloured produce to ensure a range of
nutrients.
4. Incorporate fatty fish for omega-3s or consider supplements if necessary.
5. Balance your diet with a wide range of foods, supplementing where dietary
gaps exist.
6. Focus on whole, minimally processed foods to maximize nutrient density.
 CHAPTER IV :

TRAINING AND CARDIO

TRAINING AND CARDIO
TRAINING
Now we have our calorie deficit set up, let’s talk about two other important
variables to consider during a cutting phase: Training and Cardio.

First, let’s dive into training

Training is an over overlooked part of entering a diet, but it is equally as

important to consider. Following our main goal during a deficit, to lose fat, it is
extremely important to tailor our training in accordance to this goal.

Without overcomplicating it, during your cut you should focus on training very
hard (honestly, like your life depends on it) and progressively overloading on
your lifts each session. This means that overtime, you are increasing your
weight, reps, sets or intensity each session. Contrary to confusion online, your
training shouldn’t change when cutting or bulking. You need to push just as
hard, bringing the same amount of intensity as you would normally (within
reason of course, with dieting energy does become a limiting factor in
training).

It's crucial to track your progress throughout your dieting phase. Keep a
detailed record of your workouts, noting down weights, reps, and sets. This
will not only help you ensure that you're consistently pushing your body to
adapt and grow but also serve as a clear indicator of your muscle
development or maintenance. If you're seeing those numbers gradually
increase, even if it’s at a slower pace than usual, you're on the right track!
TRAINING AND CARDIO
TRAINING
But remember, while it's essential to train hard, it's equally important to train
smart. Pay attention to your body, avoid overtraining, and ensure you're giving
your muscles the rest they need to grow.

If you are struggling to set up your own training program, I have several plans
available catered to specific needs such as body goals and time constraints.

Find them below:

12 Week Beginner-Friendly Program:

https://liftwsarah.com/products/12-week-gym-plan

12 Week Glute Guide:

https://liftwsarah.com/products/12-week-glute-guide

12 Week 3-Day Program:

https://liftwsarah.com/products/12-week-workout-program-3-day-split
TRAINING AND CARDIO
CARDIO
Cardio isn't a must-do for losing fat. That’s right — you can totally drop fat
without doing any cardio at all. Weight loss is all about burning more calories
than what you're eating. If you do that, your body starts using up its own fat
stores for energy, and that's how you lose weight. However, cardio can be
used as a tool to put yourself in a deficit much easier, and avoid having to
slash calories aggressively in order to lose weight. Not only that, cardio is also
great for your cardiovascular health.

For ease, I would recommend that you incorporate some form of low to
moderate cardio in your cutting phase around 2-5x a week. This routine will
boost your daily calorie expenditure by around 100 to 300 calories, depending
on the duration and intensity of your sessions, as well as the type of exercise
you choose. Such activities could include walking, jogging, using the stair
master, or cycling.

I’ll also include a sheet below with the calories burned from each form of
cardio. This will give you a better understanding of what one works best for
you given your own lifestyle and time constraints.
TRAINING AND CARDIO
CARDIO

Also: aiming for about 8,000 to 15,000 steps a day can make a big difference,
and it's pretty doable for most people. You'd be surprised how those steps can
add up to a serious calorie burn without you feeling wiped out.
TRAINING AND CARDIO
CARDIO
On a personal note, I find that aiming for 10,000 steps a day hits the sweet
spot for me. And when I pair that with the stair master about 5 times a week
for 20 to 40 minutes, it's a solid routine that doesn't feel like a chore. Plus, it's
something I can keep up over the long haul, which is key. Remember,
consistency is your friend when you're working on losing fat. Keep it real and
keep it regular, and you'll be on track to hit your goals.

As a practical target, I would also recommend aiming for around 8,000 to

15,000 steps each day. Steps are relatively easy to get in for most people, and
rack up calories burned pretty quickly with minimal to low effort.

Remember, there's no 'optimal' time to perform cardio; it's all about what best
fits into your daily routine and lifestyle. This flexibility allows you to
incorporate cardio seamlessly, maintaining a well-rounded and effective
dieting plan.
CHAPTER V :

SUPPLEMENTS
SUPPLEMENTS
Before we start this section I would like to point out that before you even
consider any supplements you should try and have your nutrition down first.
Supplements are solely there to SUPPLEMENT nutrients that you can’t get
from your diet, they should not be used as a replacement. Your main nutrition
plan will be what fuels your training and recovery.

The following supplements can fill any diet gaps you may have.

1.PROTEIN POWDER
It’s no surprise that protein powder is on this list given its importance in
muscle building, as well as the fact it has a higher thermic effect than carbs
and fats (meaning it burns more calories while digesting). Although I
recommend getting it from whole food sources FIRST, protein can be hard to
get in sometimes and is often expensive. This is where protein powder can be
used as a viable alternative. It is easy to use, in a shake or added to your
morning oats, and is a great and easy way to hit your protein goal.

Options like high-quality whey protein, casein protein (ideally before bed), and
various vegan protein powders such as soy, pea, and brown rice protein can all
be beneficial additions to your diet.
 SUPPLEMENTS
1. PROTEIN POWDER
LINKS TO SOME I RECOMMEND:

CASEIN AND WHEY:

Vanilla Casein:
https://prf.hn/l/aWY3Zll

Vanilla Whey:
https://prf.hn/l/o3W2g2k

VEGAN ALTERNATIVES:

Vanilla Protein Blend:

https://prf.hn/l/XZjqdJ2

Vanilla Soy Isolate:

https://prf.hn/l/EJzp1Rp
 SUPPLEMENTS
2. CAFFEINE
Caffeine can be a useful tool to supplement into your diet to reduce fatigue
and boost training performance, especially during a deficit where energy
levels drop quite quickly.

If you regularly use high doses of caffeine to boost your strength training
workouts, it tends to lose its effectiveness over time as your body builds a
tolerance. So, it's a good idea to save caffeine supplements for your most
challenging workouts.

While caffeine can help improve your workouts, too much of it can harm your
sleep quality. Poor sleep can quickly lead to low energy and result in you
feeling extremely sluggish while dieting. It can also impact your gym
performance, and therefore hinder how much muscle you can retain during a
dieting period. So, make sure you use caffeine sensibly and don't overdo it.

.
 SUPPLEMENTS
3. CREATINE
I’m sure you’ve all seen a great deal of talk about creatine floating around the
fitness space. There’s good reason for this; it’s one of the most researched
supplements in the world. Creatine significantly improves strength and power
performance, enhances muscle hydration and increases muscle size.

Here’s how it works:

Creatine is a natural substance produced by the liver, which we store in our

muscles as phosphocreatine. This phosphocreatine fuels activities that are
short and intense, like heavy weight training or sprinting.

Here's how it works at a cellular level: ATP (adenosine triphosphate), our

body's energy currency, breaks down into ADP (adenosine diphosphate) and a
phosphate molecule, releasing energy our muscles can use.

When we take creatine supplements, we increase our stores of

phosphocreatine. This means our bodies can quickly replace the lost
phosphate molecule, creating more ATP, and ultimately providing more
energy for our muscles to contract rapidly.

For this reason, I would recommend anyone who is weight training with
strength and muscle improvement goals to take 5 grams of creatine each day.
The time of day is not important, but I often take it pre-workout.

.
 SUPPLEMENTS
3. CREATINE
LINK TO CREATINE I USE:
https://prf.hn/l/0eoZOZw

.
 SUPPLEMENTS
4. FISH OIL
A typical diet often lacks sufficient omega-3 fatty acids, particularly
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty
acids can be found in fish, seaweed, algae, and certain vegetarian sources
such as chia seeds and flax seeds.

Omega-3 deficiency can lead to fatigue, poor memory, mood swings, higher
risk of heart disease, and other negative symptoms. This can also interfere
with your fitness goals. To naturally increase your Omega-3 intake, you can
consume more fatty fish, grass-fed meat, free-range eggs, flaxseed, walnuts,
chia seeds, and spinach, among others.

Supplementing your diet with Omega-3 is another option, but beware of low-
quality fish oil supplements that could be high in mercury and harmful to your
health. So, either choose a high-quality supplement or get your Omega-3 from
whole food sources. The goal should be to consume two grams per day of
combined EPA/DHA.

.
 SUPPLEMENTS
5. MULTIVITAMIN
Just like protein, sometimes it’s difficult to get our micronutrients from food
alone, especially when dieting. If you follow the nutritional guidelines in this
guide and eat a primarily wholefood diet, you shouldn’t have a problem hitting
all your nutrient bases, however it may be better to overshoot compared to
undershoot.

A multivitamin is a relatively cheap option which will ensure you are getting
enough both fat and water soluble vitamins in your diet. Regardless of your
choice to use a multivitamin for extra nutritional coverage, it's still vital to eat
a diverse range of foods, including regularly changing up the fruits and
vegetables you consume.

.
 SUPPLEMENTS
6. VITAMIN D
If you’re like me and live in a country with very minimal sunlight exposure
during certain times of the year, it may be wise to supplement vitamin D,
especially during those winter months.

Vitamin D supports the immune system, potentially reducing the risk of

chronic diseases and infections. There is also evidence suggesting that
adequate vitamin D levels might have a positive impact on mood and mental
health, as deficiency has been linked to depression, especially in the winter
months when Seasonal Affective Disorder (SAD) is more common.

It’s also worth noting that vitamin D is fat-soluble, meaning it’s absorbed
along with fats in the diet. So, it's best to take your vitamin D supplement with
a meal that contains fats for optimal absorption.

For reference, as an individual living in Scotland, I take Vitamin D3 (5000ius) +

K2. But opting for vitamin D between 1,000–4,000 IU may be more suitable for
your daily needs depending on your situation.

.
 SUPPLEMENTS
SUPPLEMENTS:
LINK TO THE SITE I GET ALL MY SUPPLEMENTS:
https://prf.hn/l/YLAymvV

.
CHAPTER VI :

RECOVERY
 RECOVERY
RECOVERY
For the entirety of this guide I have focused primarily on the main questions
most people ask when wanting to lose weight: “how many calories should I
eat?” or “how much protein do I need” or “how much cardio do i need to do?”
etc.

There are a few other variables that greatly impact our weight-losing ability
that are often overlooked, those being recovery, sleep and stress.

All of these variables go hand-in-hand and are critical to losing fat.

When it comes to losing weight, rest is just as crucial as your diet and workout
routine. Some think the hard work only happens at the gym, but that's only a
small part of the story. Muscle growth and fat loss aren't just about lifting
weights or going on long runs; they happen when you're chilling out too. Your
body needs downtime to repair those muscles you've worked and to keep your
metabolism firing on all cylinders.

Promoting recovery means incorporating rest into your routine. When you give
your body a break, you're not slacking off; you're actually helping your body
burn fat more effectively. Think of it this way — rest days are when your body
switches gears to fix up the muscles you've trained, which uses energy (aka
calories from our fat stores). This helps with muscle growth and strength, but
also keeps the calorie-burning process going strong, even on days you're not
working out.
 RECOVERY
RECOVERY
In the weight loss journey, it's crucial to schedule at least one rest day per
week, two if possible. These rest days are vital for recovery, allowing your
body to rejuvenate and gear up for the next set of workouts or cardio. They
play a significant role in preventing overtraining and injuries, and they're just
as important for maintaining your mental focus and motivation. Remember,
rest isn't a detour from your weight loss goals; it's a strategic part of your
overall plan, ensuring you stay on track for the long term.

Additional methods to promote recovery:

1. Adequate Hydration:
-Water plays a key role in all bodily functions, including muscle recovery. It’s
very important to drink at least 3 litres of water each day while dieting too, as
it will help you stay “full” and avoid feeling over-hungry.

2. Stretching and Mobility Work:

-Incorporating stretching and mobility exercises into your routine can help
maintain flexibility, improve performance, and accelerate recovery.

3. Active Recovery:
-Light activities on rest days such as walking, swimming, or yoga, can
increase blood flow and help you recovery after a hard gym session.
RECOVERY
SLEEP
While modern society often equates less sleep with hard work and discipline,
a lot of sleep is actually incredibly important. It impacts nearly every part of
the body including the brain, heart, and lungs, and influences key bodily
functions such as metabolism and immune response. The literature has shown
consistently that sleep is likely the most underrated and frequently
overlooked aspect of changing your body composition.

When you're dieting, sleep becomes super important. It's like the secret sauce
to your weight loss journey. Not only does it give your body the time it needs
to repair and recover, especially if you're working out, but it also keeps those
hunger hormones in check. Less sleep can mean more ghrelin (the hunger
hormone) and less leptin (the hormone that tells you you're full), which can
make sticking to your diet plan a lot harder.

Plus, when you're well-rested, you're more likely to have the energy for your
workouts and daily activities, which helps burn those calories. And let's not
forget, good sleep can also keep your mood in check, making you less likely to
turn to comfort food.
In general, I would recommend you aim for at least 7 to 8 hours of good
quality sleep every single night.
 RECOVERY
SLEEP
Tips for a better nights sleep:

-Stick to a sleep schedule, going to bed and waking up at roughly the same
time each day.
-Avoid late-day caffeine and alcohol (typically after around 1/2pm)
-Relax before sleep with a warm bath or reading.
-Optimize your sleep environment: comfortable bedding, dim lights, quiet, and
cool temperature.
-If worries keep you awake, jot them down and set a specific time to address
them the next day.
-Avoid heavy discussions or tasks before bed.

.
RECOVERY
STRESS
Many are unaware of the significant impact stress has on muscle growth.
Research indicates that individuals with higher levels of stress experience
considerably less strength and muscle gains compared to those with lower
stress levels. From my own experience, I’ve noticed that increased stress
leads to weight retention, disrupted sleep, and a substantial decline in my
gym performance.

My primary method for managing stress is practicing mindfulness. I usually

engage in meditation or yoga as part of my morning routine. Starting the day
with mindfulness helps establish a positive foundation and prevents the
carryover of negative emotions into the day's activities.

If you're new to mindfulness or are curious, you can try it out for yourself by
downloading a mindfulness app or watching a YouTube video. For starting out
in Yoga I highly recommend “Yoga With Adrienne” on YouTube.

You don’t need long! You can even just start with brief 10-15 minute guided
sessions.
 RECOVERY
STRESS
Besides meditation, here are some of my other stress elevators:

-Engage in enjoyable physical activities.

-Spend quality time with positive family and friends.
-Practice positive self-talk, replacing negative thoughts with positive ones.
-Make a daily gratitude list - it’s hard to be stressed and grateful
simultaneously.
-Evaluate and modify habits that do not bring you joy.
-Practice self-forgiveness and kindness.
-Celebrate your achievements, no matter how small.
-Avoid using unhealthy coping mechanisms like smoking or drinking to
excess.
-If stress persists, consider a stress management course or medical
consultation.

.
CHAPTER VII :

ADHERANCE
ADHERANCE
ADHERANCE
Arguably the hardest part of a diet is adhering to it. I mean, everyone can keep
up a diet for a week or two, but how many people can keep it up for ten? If you
struggle with adhering to your diet, you’re not alone, here are some of my top
tips that help me MOST when trying to stick to my diet in the long-term.

How to adhere to your diet:

Keep Your Long-Term Goal in Mind:

-Focusing on your ultimate goal, such as reaching a certain weight or
achieving a body fat percentage, can help you make better choices daily.
When faced with temptation, remind yourself of the reasons you want to lose
weight and how good you'll feel when you achieve your goal.

Plan Your Meals:

-By planning meals that fit within your daily calorie goals, you can control
portion sizes and ensure that you're eating balanced meals. Meal planning
also helps you avoid the uncertainty that can lead to reaching for convenient,
often calorie-dense options.

Make Smart Substitutions:

-Replace high-calorie ingredients with lower-calorie alternatives that still
satisfy. For example, use 50% less fat cheese in place of normal cheese.
ADHERANCE
ADHERANCE
Stay Hydrated:
-Drinking water can help control hunger and prevent overeating. Sometimes,
people mistake thirst for hunger, so before you reach for a snack, try drinking
water to see if that satisfies what feels like hunger.

Don’t Deprive Yourself:

-Allowing yourself small, controlled indulgences can make a calorie deficit
sustainable. If you completely cut out all the foods you love, you may feel
deprived, which can lead to overeating. Instead, include small portions of
treats within your calorie budget.

Adapt Your Environment:

-Make your home a place that supports your calorie deficit. Don't stock
calorie-dense snacks; instead, keep healthy options visible and readily
available. If your environment is filled with healthier choices, you're more
likely to stay on track.

Be Patient and Forgive Yourself:

-If you exceed your calorie limit one day, don't give up. Accept that slip-ups
happen and recommit to your plan the next day. Consistency over time is what
leads to lasting weight loss, not perfection on any single day.
 CHAPTER VIII :

SUGGESTED FOOD
SOURCES
 SUGGESTED FOOD SOURCES
FOOD SOURCES
When it comes to weight loss, understanding the right mix of nutrients is key.
Let's talk about the best sources for your macros — protein, carbs, and fats
— which will make up the bulk of your caloric intake. It's smart to track your
macros and choose foods that fit your lifestyle and taste buds, rather than
sticking to a rigid meal plan, unless you're in contest prep mode. This
approach gives you the flexibility you need to stay on track with your diet over
the long haul.

Creating a consistent "base meal" plan is a good strategy. This is a go-to

menu that you can fine-tune as needed. The trick is to plan your meals in
advance, not on the spur of the moment. Set aside some time, like the evening
before, to map out the next day's meals to meet your macro goals. This prep
helps you consistently hit your targets and avoids any hasty, potentially off-
track meal choices.

Feel free to play around with the ratios of carbs and fats in your meals, unless
you're following a specific macro plan. The main point to remember is to keep
your protein intake steady, spread across about 4-6 meals throughout the
day. This regular distribution supports muscle maintenance and satiety, both
of which are important for successful weight loss.
SUGGESTED FOOD SOURCES
FOOD SOURCES

SUGGESTED FOOD SOURCES

@LIFTWSARAH

PROTEIN SOURCES CARBOHYDRATE SOURCES FAT SOURCES

Lean Beef Products Oils

Rice
3/5% Fat Mince Extra Virgin Olive Oil
White Rice (e.g. jasmine, basmati, long-
Lean Steaks (e.g., Fillet, Medallion, Tenderloin) grain) Macadamia Nut Oil
Bison Brown rice Avocado Oil
Cream of rice
Chicken Rice Cakes Nut Butters
Chicken Breast Almond Butter
Chicken Tenderloin Cream of wheat Peanut Butter
Cashew Butter
Pork Potatoes Seed Butters
Tenderloin White
Bacon Medallions Sweet Avocado

Turkey Breads Dark chocolate (At least 70%)

Lean Ground Turkey (3/5%) Sourdough
Turkey Bacon Wholemeal Dairy products
Bagels/Muffins Higher Fat Yoghurt Options
White fish (e.g., Cod, Haddock, Trout, Tilapia) Butter
Tortillas Cheeses
Other Seafood Options
Milk
Tuna Steak Grains
Canned Tuna Quinoa Whole nuts
Shrimp Bulgar Wheat
Almonds
Scallops Spelt
Peanuts
Cashews
Eggs Oats
Whole Eggs Walnuts
Egg White Pecans
Pasta
Brazil Nuts
Low Fat Dairy Products Cereals
Cottage cheese Seeds
Greek yogurt Vegetables Sunflower Seeds
Whey isolate/casein Chia Seeds
Fruits Pumpkin Seeds
Hemp Seeds
 CHAPTER XI :

EXAMPLE MEAL PLANS

 EXAMPLE MEAL PLANS
MEAL PLANS
However, if you prefer tailored meal plans, here are some examples below
that you can tweak the quantities of to suit your own macro goals.

EXAMPLE MEAL PLANS

@LIFTWSARAH

Meal Plan One: Meal Plan Two: Meal Plan Three:

Macro Goals ~ 50F/150C/200P Macro Goals ~ 67F/200C/150P Macro Goals ~ 50F/100C/150P
Meal One (Pre-Workout Meal): Meal One (Pre-Workout Meal): Meal One (Pre-Workout Meal):
Protein Oats/COR/COW Bagel and Eggs, Greek Yoghurt and Berries Eggs and Toast, Yoghurt and Fruit
->Approximate Macros: 12F/40C/35P ->Approximate Macros: 5F/45C/40P ->Approximate Macros: 5F/24C/41P

- 40g Oats or Cream of Rice/Wheat - One Bagel Thin - One Whole Egg
- One Scoop Whey Isolate - 100g Egg Whites - 100g Egg Whites
- 200g Greek Yoghurt - One Slice of Wholegrain Bread
- 125g Berries
- 125g Berries - 200g 0% Fat Greek Yoghurt
- 10g Nuts or Nut Butter
Meal Two (Post Workout Meal): Meal Two (Post Workout Meal):
Meal Two (Post Workout Meal): High Protein Cereal/Oats Grilled Chicken, Quinoa and Veggies
High Protein Cereal/Oats ->Approximate Macros: 7F/50C/35P ->Approximate Macros: 9F/30C/40P
->Approximate Macros: 6F/53C/32P
- 60g Oats or Cereal - 100g Cooked Chicken Breast
- 50g Oats or Cereal - One Scoop Whey Isolate - 175g Mixed Vegetables
- One Scoop Whey Isolate - 50g Banana - 100g Cooked Quinoa
- 80g Banana
. Meal Three:
Meal Three:
Chicken Fried Rice
Meal Three:
Protein Smoothie
Mince and Potato ->Approximate Macros: 4F/40C/45P ->Approximate Macros: 7F/36C/37P
->Approximate Macros: 6F/40C/60P
- 150g Cooked White Rice - One Scoop of Protein
- 100g Cooked Chicken - 50g Banana
- 250g White/Sweet Potato
- 70g egg white - 200g Frozen Berries
- 150g Cooked 5% Fat Beef Mince
- 10g Nuts / Nut Butter
Meal Four:
Meal Four: Beef Burritos Meal Four:
Chicken Pasta ->Approximate Macros: 15F/30C/40P Salmon, Rice and Broccoli
->Approximate Macros: 21F/73C/44P ->Approximate Macros: 24F/33C/34P
- 1 Medium Tortilla
- 60g Raw Pasta - 100g 5% Fat Mince Beef - 120g Salmon Fillet
- 100g Cooked Chicken - One Serving of Low Fat Salsa - 100g Raw Broccoli
- One Serving Low Fat Pasta Sauce - 10g Reduced Fat Cheese - 30g Avocado
- 100g Berries - 100g Veg Of Choice - 100g Cooked Brown Rice

Meal Five: Snack:

Meal Five:
High Protein Smoothie Bowl Rice Cakes
Yoghurt and Berries
->Approximate Macros: 3F/18C/30P ->Approximate Macros: 1F/25C/1P
->Approximate Macros: 2F/26C/50P
- One Scoop Whey Isolate - 3 Caramel Rice Cakes
300g 0% Fat Greek Yoghurt - 150g Frozen Berries
150g Berries - 100ml Milk Of Choice
WEIGHT-TRACKER
WEIGHT TRACKER
GOOGLE SHEETS WEIGHT TRACKER
Below I’ve attached a link to both a google sheet containing a place to track
your weights and measurements.

This will be useful when tracking progress on a daily, weekly and monthly
basis.

Please do not edit this sheet. Make a copy FIRST, and edit your copy.

GOOGLE:

https://docs.google.com/spreadsheets/d/16z6fJHSumf3F6AsdkgLNmsmSLa
CLkyU_9Ke10eFXqD0/edit?usp=sharing

.
 ADDITIONAL
INFORMATION
FACEBOOK COMMUNITY
When creating this guide I also wanted to create a community for everyone to
join.

The main aim of this group is to a create a safe community for individuals to
share their gym journey, ask questions and motivate others. Any negativity
will be removed from the group.

This group will be heavily monitored by me, so I will be available to answer any
questions you have regarding this guide, the gym or any of the plans you have
or plan to purchase.

LINK:

https://www.facebook.com/groups/1535339576945635/

.
 DISCLAIMER
Limit of Liability/Disclaimer of Warranty:

Despite the author's best efforts and knowledge in researching and writing
this book, she expressly disclaims any implied warranties of merchantability
or fitness for a particular purpose and makes no representations or warranties
regarding the accuracy or completeness of its contents. Sales agents and
written sales materials are not authorised to create or extend any warranties.
The suggestions and tactics offered here might not be appropriate for your
specific circumstance. If necessary, you should speak with a medical expert.
Any loss of profit or other commercial damages, including but not limited to
special, incidental, consequential, or other damages, are not the responsibility
of the publisher or the author.

The information in this guide is not meant to be used in place of medical care,
as a means of illness treatment or prevention, or as a replacement for medical
advice. The reader's decision to use the material in this guide is their own, and
they do so at their own risk.