TABLE OF CONTENTS

Disclaimer ...................................................................................................................................... 3
Introduction .................................................................................................................................. 4
About Me........................................................................................................................................ 5
Body Recomposition ................................................................................................................... 6
Success Stories ............................................................................................................................. 7
Andre (Portugal/London) ......................................................................................................... 7
Bobby, 45 (Hong Kong) ............................................................................................................. 9
Alec, 41 (Essex, UK) ................................................................................................................ 10
Tom, 31 (Hertfordshire, UK) .................................................................................................. 11
16-Week Weight Loss Progress Tracker ............................................................................. 12
The Training Program .............................................................................................................. 13
The High-Frequency Advantage of Full-Body Training .................................................... 14
What Weight to Start With .................................................................................................... 15
Recording and Building Your Program................................................................................ 16
Gym-Based Program: The Key to Optimal Muscle Growth.............................................. 17
Full Body 5-Day a Week Program (Main Gym Program) ................................................... 18
The Diet Plan.............................................................................................................................. 21
General Guidance .................................................................................................................... 22
Body Fat Monitoring............................................................................................................... 22
Adaptation Phase ................................................................................................................... 22
Omega-3 Supplements for Muscle Gain, Fat Loss, and Body Recomposition ............. 22
Multivitamins for Optimizing Body Recomposition ......................................................... 24
Diet Plans ................................................................................................................................. 26
FAQ ............................................................................................................................................... 28
References .................................................................................................................................. 31

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DISCLAIMER
All documents included or exchanged between Adam Enaz PT and the Client are the
intellectual property of Adam Enaz Fitness Coaching and are not to be copied, sold,
published, posted, or redistributed in part or in full without my written consent. Any
violations will be prosecuted to the fullest extent of the law.
Although I am a registered dietitian, the content provided in this document should not
be interpreted as individual medical advice. It is not intended to diagnose, treat, cure,
or prevent any specific health problem, nor is it meant to replace the advice of a
healthcare professional. Always consult your doctor or a qualified health professional
regarding your specific health needs. By using the information in this program, you
agree that you do so at your own risk. Adam Enaz PT and/or Adam Enaz Fitness Coaching
will not be held liable for any direct or indirect losses, damages, or adverse outcomes
that may result, including, but not limited to, economic loss, injury, illness, or death.

3
INTRODUCTION
Welcome to Your 16-Week Body Transformation Guide for Men
Whether your goal is to build muscle, shed fat, or simply become the healthiest version
of yourself, this guide is crafted to offer you a straightforward, science-based approach
to achieving your fitness goals. Backed by the latest research, this program targets
every aspect of your transformation journey, including diet, training, and
supplementation. All scientific references supporting this program can be found at the
end of this guide.

Purpose of the Guide

This guide is designed to take you through a comprehensive 16-week journey that will
not only transform your body but also boost your confidence. By following targeted
exercise routines, personalized nutrition plans, and expert advice, you’ll be equipped
with the tools and knowledge needed to make significant, sustainable changes.

Who This Guide is For

This guide is for any man looking to transform his body with a no-nonsense, easy-to-
follow program. Having reviewed countless similar guides, I have streamlined this
program to be as simple as possible, ensuring that anyone can understand and
implement it without confusion. This is the same program I use with my clients to
achieve rapid, lasting results.

Overview of the 16-Week Plan

Over the next 16 weeks, you'll embark on a structured program that focuses on building
muscle, losing fat, and transforming your physique. The program is designed to
progressively challenge you, ensuring that you achieve the maximum results possible.

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ABOUT ME
My name is Adam, and I specialize in Men's Body Transformations. With a strong
foundation in sports nutrition and fitness training, I have dedicated my career to helping
men achieve their health and physique goals. Here’s a brief overview of my
qualifications:
Degree-Qualified Sports Nutritionist (BSc.
Dietetics):
My formal education in nutrition science
ensures that every meal plan and dietary
recommendation is backed by evidence-based
principles.
Clinical Dietitian for the UK’s National
Health Service (NHS):
In this role, I’ve specialized in diabetes and
weight management, with extensive
experience managing conditions such as IBS,
cancer, and heart disease in a medical setting.
Qualified Personal Trainer with 10+ Years of
Experience:
Over the past decade, I have guided countless
men through tailored body transformation
journeys, utilizing science-backed training methods, precise meal planning, and
effective supplementation.
My goal is to provide you with a structured, scientifically-supported program that will
transform not just your physique, but also your overall health. Together, we will work
towards your goals with focus and dedication.
By the end of this 16-week journey, you will achieve a remarkable physical
transformation, cultivate healthier habits, and gain the knowledge necessary to
maintain your progress for the long term.
Let’s get started!

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BODY RECOMPOSITION
What is Body Recomposition?
Body recomposition is a fitness strategy that focuses on losing fat and gaining muscle
simultaneously. This method aims to improve your body shape and health rather than
just reducing your weight.

Key Points of Body Recomposition

▪ Building Muscle and Losing Fat: The goal is to lose fat and gain muscle at the
same time. This might not show a big change on the scale since muscle is denser
than fat, but you'll notice a difference in how your body looks and feels.
▪ Nutrition is crucial: Your diet plays a major role in body recomposition. Eating
enough protein is essential to support muscle growth. Healthy fats and
carbohydrates are also important. You should eat more calories on workout days
and fewer on rest days.
A simple way to calculate your daily calorie needs for fat loss while gaining muscle
is to use free online calorie calculators.
▪ Supplements: Certain natural compounds appear to have some role in body
recomposition. Even though the evidence is only recently emerging and trial sizes
small, my clients appear to have good results when we adopt these in.
▪ Exercise Mix: I use a full body training program which has been shown to be
effective in muscle gain but also for fat loss. Cardio is also a part of the program.
▪ Be Consistent and Patient: Changing your body takes time and effort. Stick to
your plan, track your progress with photos and measurements, and don’t get
discouraged if you don't see immediate changes.

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SUCCESS STORIES
ANDRE (PORTUGAL/LONDON)

FROM 17% BODYFAT TO 8% (4 MONTHS)

Andre discovered my coaching services through my Instagram transformation posts.
Before this, he had only worked with in-person personal trainers but wasn’t achieving
the results he desired. Initially, he was hesitant about transitioning to a fully virtual
approach, despite already working out four times a week and eating "healthy" most of
the time. However, a common challenge I often see is that eating “healthy” doesn’t
necessarily equate to achieving specific body transformation goals. For significant
changes in aesthetics and body composition, a structured diet tailored to calorie and
protein targets, along with tracking alcohol intake, is essential.
We developed a customized plan for Andre, incorporating the principles detailed in this
guide. He began diligently tracking his progress, including his dietary intake, alcohol
consumption, and workout performance. Each week, we progressively increased his
training intensity by building up his reps. Remarkably, within just four months, Andre
achieved the best shape of his life.
The transformation was so dramatic that when I shared his progress on Instagram, some
sceptics even accused us of using steroids. In reality, Andre’s success was due to a

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combination of his genetics, a solid starting point, and his unwavering commitment to a
precisely tracked diet and progressive training program.
Andre started on a calorie deficit of 1,700 calories per day (approximately 11 calories
per pound of body weight). Over time, we gradually reduced his intake further to reach
a body fat percentage of around 7%. Once he achieved this level, we carefully increased
his caloric intake to stabilize his weight and body fat while transitioning to a focus on
lean muscle-building without fat gain.
This incredible transformation even earned Andre a feature in Business Insider
Magazine, showcasing his inspiring journey.

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BOBBY, 45 (HONG KONG)

BOBBY BEFORE AND AFTER (FACE COVERED AS PER CLIENT REQUEST) 25% TO
12% BODYFAT
Bobby, one of my clients, was featured in Business Insider for his remarkable
transformation—proving that age is no barrier to achieving a lean, muscular physique.
Over the course of one year, we completely transformed his body naturally, reaching a
level of fitness and aesthetics he had never achieved before.
Before working with me, Bobby’s previous personal trainers had him cycling between
bulking and cutting phases. Unfortunately, this approach often left him either carrying
excess fat or looking too skinny. Instead, I introduced him to a body recomposition
strategy, which allowed him to lose fat and build muscle simultaneously.
We started by gradually reducing his caloric intake from 2,200 to 1,700 while closely
monitoring his waist circumference, weight, and monthly progress photos. Over the
year, Bobby lost 8 cm off his waist and dropped 4 pounds on the scale. While the weight
loss might seem modest, it’s important to note that he also gained approximately 8
pounds of lean muscle during this time. This meant that the fat he lost was effectively
replaced with muscle, resulting in a much leaner and more muscular physique.
Bobby’s transformation is a testament to the power of a well-structured body
recomposition plan, consistent tracking, and a tailored approach to diet and training.
His story inspires others to believe that incredible results are achievable at any age.

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ALEC, 41 (ESSEX, UK)

16% TO 9% BODYFAT
Alec approached me in January 2024 with a clear goal: to lose fat and build muscle. He
was determined to get shredded within six months. Through a structured approach, we
achieved this transformation in just four months.
We started by gradually reducing his calorie intake from 2,000 to 1,800, while
progressively increasing the intensity of his workouts by adding more reps and heavier
weights. The detailed steps of this process, which you can follow in the guide below,
were key to his success.
Now, as we move into the second phase of his journey (Lean Bulking), we are gradually
increasing his calorie intake from 1,800 to 2,200. This phase, spanning months 4 to 8,
focuses on building lean muscle without gaining excess fat. Alec’s transformation is a
testament to the effectiveness of a consistent and tailored plan.

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TOM, 31 (HERTFORDSHIRE, UK)

Tom, an engineer, had never followed a structured weight training program before. His
fitness routine consisted solely of calisthenics, which he performed in the park 3-4 times
a week. Despite his efforts to stay active and eat healthily, he struggled to achieve the
toned physique he desired.
After assessing his needs, we calculated his daily calorie requirements at 2,200 and
designed a comprehensive plan. Tom followed a 5-day-a-week full-body weight training
program, complemented by 30-minute runs twice a week. To support muscle growth
and recovery, we set his protein intake at 140 grams per day.
A key part of Tom’s progress was the gradual increase in his strength and the weights
he lifted—something you’ll learn to implement using the plan in this guide.
As you can see from his transformation, Tom successfully lost fat and built muscle
simultaneously, going from 20% body fat to an impressive 9%. His story proves that with
the right plan, significant results are within reach.

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16-WEEK WEIGHT LOSS PROGRESS TRACKER
Here's a table for a 16-week weight loss progress tracker, including sections for weekly
weight tracking, every 4 weeks for waist circumference, and reminders for a 4-week
photo. Please start by measuring your 1st stats. I would recommend starting this
program on the 1st of the month.
If you are overweight or obese, you should aim for a 2-3kg (4-6lbs) weight loss a month
until you get to your desired weight. If the weight isn’t dropping fast enough, ensure
you are tracking each day accurately on MyFitnessPal, and reduce calories by 100 until
the weight starts dropping fast enough. Please be patient and only drop the calories
after looking at the weight trend for a minimum of 2 weeks. By going too low in calories,
you also risk losing muscle instead of gaining it as your body doesn’t have enough
energy to work with and so can eat away at the muscle for energy. So its importance to
have a balance between muscle gain and fat loss calories simultaneously.
You will feel quite hungry the first 4 weeks, and to manage this ensure you are meeting
your protein target, as well as having vegetables added to lunch and dinner to increase
fibre intake to keep you feeling fuller.

Weight Waist
Week Date (lbs/kg) Circumference Comments
1

4 Take Photo

8 Take Photo

10

11

12 Take Photo

13

14

15

16 Take Photo

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THE TRAINING PROGRAM
Training to Failure
To maximize muscle growth and strength gains, it’s essential to train each set to
complete muscular failure. This means continuing an exercise until you physically cannot
complete another repetition with proper form. Pushing to this point ensures that you’ve
fully engaged your muscle fibers, promoting hypertrophy (muscle growth) and strength
development.

Rest Times
Effective rest periods are just as important as the intensity of your training. Research
suggests that resting 1 to 3 minutes between sets is optimal for muscle growth. Longer
rest periods allow for better recovery, enabling you to lift heavier weights and perform
more repetitions in your next set, ultimately promoting greater muscle development.
▪ Month 1: In the early stages of the program, you may find shorter rest periods
sufficient because the weights you lift are lighter and easier to manage.
▪ Month 2 and Beyond: As the program progresses and the weights get heavier,
you’ll need longer rest periods to maintain performance. Adequate rest ensures
your heart rate stays low enough not to interfere with your lifts. Expect your
training sessions to feel longer from the second month onward due to these
extended rest periods.

Key Rest Guidelines

▪ Resting less than 1 minute between sets may hinder muscle growth. For larger
compound movements, rushing recovery can leave you out of breath and unable
to fully activate the targeted muscle fibers. This reduces the effectiveness of your
training.
▪ Smaller movements (e.g., bicep curls) typically require shorter rest times, around
60–90 seconds.
▪ Bigger exercises (e.g., bench press, Bulgarian split squats) often demand longer
breaks, up to 3 minutes, to allow full recovery.

Monitor and Adjust

Your rest periods should be tailored to your performance. Pay attention to how your
body responds:
▪ If you lose only one or two reps in your next set, your rest period is likely
sufficient.
▪ If you experience a significant performance drop, consider extending your rest
time.
By individualizing your rest strategy, you can ensure consistent progress and optimize
your results throughout the program.
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THE HIGH-FREQUENCY ADVANTAGE OF FULL-BODY TRAINING
Full-body training offers numerous benefits for building muscle and improving overall
fitness. This method revolves around stimulating each muscle group multiple times a
week with manageable volume per session. Here are some key advantages of this
approach:

1. More Frequent Muscle Protein Synthesis (MPS) Spikes

Muscle protein synthesis (MPS) is the process where your body builds new muscle
proteins after training. Research shows that MPS levels return to baseline within 24-48
hours for experienced lifters, meaning that training each muscle only once per week
leaves several "inactive" days where no muscle growth occurs. By training muscles more
frequently, you create more opportunities to spike MPS, which can support sustained
growth over time. While frequent MPS spikes alone don’t guarantee muscle growth,
combining them with sufficient recovery and progressive overload maximizes your
hypertrophy potential.

2. Higher Weekly Training Volumes

Full-body training allows you to spread out your total weekly sets across multiple
sessions, enabling higher weekly training volumes without overloading any single
workout. Studies show a clear dose-response relationship between volume and
hypertrophy, meaning that more weekly sets generally lead to greater muscle growth
(up to a point). For example, instead of doing 20 sets for shoulders in one or two
sessions, spreading those sets across 4-5 days allows for higher quality and more
manageable workloads.

3. Higher Quality Training Sessions

When you spread volume across multiple days, you perform fewer sets per muscle
group in each session, allowing you to lift heavier weights and stay mentally focused.
For instance, training your quads with squats one day and leg extensions another
ensures you hit each movement with full intensity rather than being fatigued from
earlier exercises in the same session. This higher-quality work contributes to better
overall progress.

4. Reduced Risk of Wasted Sets

Research suggests there’s a limit to how many effective sets you can perform in a single
session before diminishing returns set in—typically 5-10 sets per muscle group per
session. By limiting per-session volume and distributing sets across multiple days, full-
body training minimizes wasted effort and ensures each set is effective for muscle
growth.

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5. Improved Skill Mastery
Resistance training is a skill, and like any skill, frequent practice leads to improvement.
Full-body training allows you to perform key lifts like squats, deadlifts, and presses
multiple times a week, improving your technique, coordination, and mind-muscle
connection. This translates to better long-term results as you become more efficient
and confident with each exercise.

WHAT WEIGHT TO START WITH

Finding Your Starting Weight
When beginning the program, select a weight for each exercise that allows you to
perform between 5 and 12 repetitions with good form. If you can comfortably
complete 12 reps, it’s time to increase the weight, following the guidelines below.

When to Increase Weight

Progressive overload is the foundation of muscle growth and strength development.
Once you can perform 12 repetitions with proper form on a given weight, increase the
weight to keep challenging your muscles. This prevents plateaus and encourages
continuous improvement.

Example of Progression:
▪ Starting weight: Bench press with 50 lbs for 12 reps in your first set.
▪ Increase weight: Move to 52.5 or 55 lbs for the second set (or the smallest
possible increment).
▪ Expected reps: You may only achieve 4-8 reps on the heavier weight, which is
normal as your muscles adapt.

Key Progression Tips

▪ Gradual Progression: Once you achieve 12 good reps in any one set, move to the
next weight—even if it feels challenging. Gradually increase your reps at the new
weight over subsequent sessions.
▪ Consistency Over Comfort: Avoid fluctuating back to a lighter weight just
because the new weight feels difficult. The struggle signals your body to build
muscle. Regularly switching back and forth hampers muscle growth because your
body doesn’t consistently adapt to the heavier load.
▪ Special Cases: For exercises like lateral raises or triceps extensions, you may not
feel ready to increase the weight after reaching 12 reps. In such cases, continue
increasing reps (e.g., up to 15 or beyond) until you feel confident to move up.

Progression Example
Here’s how your sets might look as you increase weight:
▪ Set 1: 12 lbs, 12 reps (ready to increase weight).
▪ Set 2: 14 lbs, 8 reps (stay at this weight for subsequent sets).
▪ Set 3: 14 lbs, 7 reps.
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Tracking Progress
Recording your performance ensures you’re steadily progressing. For instance:
▪ Week 1:
• Set 1: 7 reps
• Set 2: 6 reps
• Set 3: 5 reps
▪ Week 2 Goal: Add at least 1 rep somewhere in your sets:
• Set 1: 7 reps
• Set 2: 6 reps
• Set 3: 6 reps
Even small increases, like adding one more rep per week, signify progress and drive
muscle growth.

Overcoming Plateaus
If progress stalls, evaluate these factors:
▪ Recovery: Are you getting 7-9 hours of sleep nightly? Sleep is crucial for muscle
repair and growth.
▪ Nutrition: Are you meeting your protein targets and following the supplement
guidance in this book?
▪ Rest Between Sets: If you’re struggling to progress, extend your rest periods by
30-60 seconds to allow for better recovery.
By adhering to these principles of progressive overload, tracking performance, and
addressing recovery and nutrition, you’ll ensure consistent improvement in strength
and muscle growth over time.

RECORDING AND BUILDING YOUR PROGRAM

Tracking your progress is essential for consistent improvement in your training. One of
the most effective tools for this is the "Strong" app, which I highly recommend.
This app makes it easy to log your workouts, track your sets, reps, and weights, and
visualize your progress over time. Its intuitive interface allows you to quickly record each
exercise and adjust as needed, keeping you focused on your training goals.
Look for this logo when searching for the app:

By consistently recording your workouts with a reliable tool like Strong, you'll have a
clear roadmap of your progress and be able to make informed adjustments to maximize
your results.

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GYM-BASED PROGRAM: THE KEY TO OPTIMAL MUSCLE GROWTH
The program outlined below is specifically designed to deliver the best results for
muscle gain and hypertrophy. By incorporating gym equipment, you can lift heavier
weights and target muscles more effectively with machines and a variety of resistance
training options.
While the home-based dumbbell program is a convenient alternative, especially for
those without access to a gym, achieving the full benefits of muscle growth is
significantly easier with gym-based training. The enhanced resistance, stability, and
diversity offered by gym equipment ensure you can progressively overload your
muscles, a key principle in hypertrophy.
If possible, I highly recommend prioritizing the gym-based program to maximize your
results. Use the dumbbell home plan as a backup for times when accessing a gym isn't
feasible. Remember, consistency and effort will determine your success, but the gym
environment offers tools that can elevate your progress to the next level.
Also note, you can superset some of the exercises below to save time.
Please note, you are able to take 60-90 seconds rest if needed between the sets (and
supersets) to let your heart rate come down.

WARMING UP BEFORE YOUR WORKOUT

Warming up is a critical step to prepare your body for the workout ahead. Begin your
session with 5–10 minutes of light cardio (e.g., walking, cycling, or rowing) to increase
your heart rate, improve blood flow, and loosen up your muscles. This will help reduce
the risk of injury and ensure you're ready to perform at your best.
Before starting the main sets of each exercise, perform one warm-up set with a lighter
weight. Choose a weight that allows you to complete 10–12 controlled repetitions
comfortably. This warm-up set will help activate the muscles you're about to target and
ensure proper form during the working sets.
Incorporating a proper warm-up routine into your training will enhance performance
and help you get the most out of every session.

SESSION DURATION
In the first month, these sessions may feel relatively short as your weights are lighter
and your rest periods are shorter. However, as you progress and begin lifting heavier
weights in the second month and beyond, you’ll need longer rest breaks to recover
between sets. This natural progression will make the sessions feel longer over time,
which is essential for continuing to challenge your muscles and build strength.
Remember, longer sessions as you lift heavier are a sign of progress and an important
part of achieving your fitness goals.

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FULL BODY 5-DAY A WEEK PROGRAM (MAIN GYM PROGRAM)

DAY 1 – CHEST AND BICEP PRIORITY

Exercise Muscle Groups Targeted Sets
Bench Press (Smith Machine) Chest 3

Bicep Curl (Dumbbell) Biceps 3

Bulgarian Split Squat (Dumbbells) Glutes, Quads 3

Lying Leg Raise Abs 3

Row (Machine) Back 3

Calf Raise on Leg Press Machine Calves 3

Lateral Raise (Dumbbell) Shoulders (Side) 3

Superset Options:
▪ Bench Press supersetted with Bicep Curl.
▪ Bulgarian Split Squat supersetted with Lying Leg Raise.
▪ Calf Raise supersetted with Lateral Raise

DAY 2 – LEGS AND BACK PRIORITY

Exercise Muscle Groups Targeted Sets
Leg Press (Angled Machine) Quads 3

Chin Up Back 3

Skullcrusher (EZ Bar) Triceps 3

Seated Reverse Fly (Dumbbell) Shoulders (Rear) 3

Leg Curl (Machine) Hamstrings 3

Decline Sit Up / Floor Sit Up Abs 3

Superset options:
▪ Skullcrusher with seated reverse fly
▪ Hip thrust with single arm row

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DAY 3 – SHOULDERS AND ARMS PRIORITY
Exercise Muscle Groups Targeted Sets
Shoulder Press (Machine) Shoulders 3

Preacher Curl (EZ Bar) Biceps 3

Lateral Raise Shoulders (Side) 3

Hip Thrust (Barbell) Glutes 3

Single Arm Row (Dumbbell) Back 3

Leg Extension Quads 3

Superset options:
▪ Lateral raise with preacher curl

DAY 4 – FULL BODY WITH FOCUS ON STRENGTH AND BALANCE

Exercise Muscle Groups Targeted Sets
Incline Chest Press Machine Chest 3

Leg Raise (on Bench) Abs 3

Seated Leg Curl Hamstrings 3

Tricep Rope Overhead Cable Triceps 3

Shrugs (Dumbbell) Traps 3

RDL (Dumbbell) Hamstrings/Glutes 3

BONUS Exercise:

Calf Raise (Machine) Calves 3

Superset options:
▪ Combine Incline Chest Press Machine with Shrugs (Dumbbell) for time efficiency
and upper body focus

Notes:
▪ Use controlled tempo for RDLs to maximize hamstring and glute engagement.
▪ BONUS: Perform Calf Raise (Machine) if time and energy allow

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DAY 5 – SHOULDER/LEG FOCUSED
Exercise Muscle Groups Targeted Sets
Deadlift (Hex Bar or Straight Barbell) Lower Body and Lower Back 3

Incline Bench Press (Smith Machine) Shoulders / Chest (Upper) 3

Leg Extension Machine Quads 3

Incline Biceps Curl (Seated) Biceps 3

Superset: Rear Delt Flyes (Dumbbell, Seated) Shoulders (Rear) 3

Lat Pulldown (Machine) Lats (Back) 3

BONUS Exercise:

Sit Ups Abs 3

Superset options:
▪ Combine Incline Bicep Curl (Seated) with Rear Delt Flyes for balanced upper body
development

Notes:
▪ Focus on controlled movements and proper form for Deadlift to protect your
lower back.
▪ Perform BONUS sit-ups to further strengthen your core! (Ideally on a decline sit
up bench)

ALTERNATIVES
If you are unable to do any of the above exercises due to availability of equipment/lack
of equipment, you can use alternative exercises.

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THE DIET PLAN
Step 1: Calculate Your Fat Loss Calories
Use the Fat Loss Calculator to determine your calorie requirements for fat loss. Right-
click the link and select "Open Hyperlink" to access the calculator.
Step 2: Set Up MyFitnessPal
1. Download the MyFitnessPal app.
2. Enter your calculated calorie goal into the app.
3. Use these targets for your nutrients:
▪ Protein: 1.6g per kg of body weight.
• For example, if you weigh 75 kg, your protein goal is 120g.
• If you are within a healthy weight range already, you can use 2g/kg (so 150g
for someone who weights 75kg)
▪ Fats: Set to 25% of your total calories.
▪ Carbohydrates: The remaining calories should come from carbs
Step 3: Simplified Tracking
For the purposes of this program, focus only on calories and protein. Don’t stress about
hitting specific fat and carbohydrate targets; these will naturally balance out based on
your calorie goal.
By keeping it simple and prioritizing calories and protein, tracking your diet will be much
easier and less overwhelming.
Below is a rough guide for a minimum and maximum weight for your height as a man:

Height Height Min Ideal Max Ideal Min Ideal Max Ideal
(ft-in) (cm) Weight (kg) Weight (kg) Weight (lbs) Weight (lbs)
5’5” 165 50.4 67.9 111.1 149.7

5’6” 168 52.2 70.3 115.1 154.9

5’7” 170 53.5 72.4 118.0 159.6

5’8” 173 55.3 74.8 121.8 164.9

5’9” 175 56.7 76.9 125.0 169.5

5’10” 178 58.5 79.4 129.0 175.0

5’11” 180 60.3 81.6 133.0 179.9

6’0” 183 62.1 84.1 137.0 185.4

6’1” 185 64.0 86.7 141.0 191.0

6’2” 188 65.8 89.2 145.1 196.6

6’3” 191 67.6 91.8 149.1 202.2

6’4” 193 69.4 94.4 153.1 207.8

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GENERAL GUIDANCE
In my experience, starting at 1800 calories with 140g of protein per day has been highly
effective for most clients in gaining muscle mass while losing fat. This baseline allows
for adjustments depending on individual progress:
1. First 4 Weeks: Commit strictly to 1800 calories.
2. Progress Monitoring:
▪ If your weight + bodyfat isn’t dropping 0.4-0.5 kg (1-1.2 lbs) weekly, reduce
calories by 50 until progress resumes. (Only make adjustments after strictly
adhering to these calories for 4 weeks)
▪ Bear in mind that the more fat you have, the faster you will lose weight. So if
you are a healthy weight already, the fat loss will be slower (around 1-1.5kg/2-
3lbs per month)

BODY FAT MONITORING

Monthly Target: Aim to lose a minimum 1% body fat per month. While home bodyfat
scales are not perfectly accurate, they provide a rough estimate to track trends. If you
are able to, the best and most accurate way of measuring bodyfat is a DEXA scan. (Check
your local provider on google)
Recommended brands for home scales include:
▪ Withings
▪ Eufy
▪ Renpho
Use these tools alongside weight tracking to monitor progress effectively.

ADAPTATION PHASE
Expect a 2-4 week adjustment period when starting a lower-calorie diet. During this
time, your body will begin utilizing fat stores for energy. This may feel challenging
initially but will become more manageable as your body adapts.
Energy and Adaptation Support:
▪ Ensure you’re meeting protein and fibre targets.
▪ Supplements such as omega-3s and multivitamins can help ease the transition
(Details of these below)

OMEGA-3 SUPPLEMENTS FOR MUSCLE GAIN, FAT LOSS, AND BODY

RECOMPOSITION
Omega-3 fatty acids are a cornerstone supplement I recommend for clients aiming to
enhance muscle growth, facilitate fat loss, and improve overall body composition. These
essential fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic
acid), are backed by high-quality research for their effectiveness in achieving these
22
goals. However, as with any supplement, you should consult with your healthcare
professional before starting omega-3 supplementation, particularly if you have any
underlying health conditions or take prescription medications.

BENEFITS OF OMEGA-3S FOR BODY RECOMPOSITION

1. Supports Muscle Growth and Recovery:
▪ Omega-3s enhance muscle protein synthesis (MPS), the process through
which your body repairs and builds muscle tissue. Research has shown that
omega-3 fatty acids can improve the sensitivity of muscle cells to dietary
protein and resistance training, making them a powerful ally in muscle
hypertrophy
▪ They also help reduce exercise-induced muscle soreness and inflammation,
enabling faster recovery and more frequent training sessions.
2. Promotes Fat Loss:
▪ Omega-3s increase fat oxidation, particularly during exercise, making them
effective for fat loss when combined with a calorie deficit..
▪ They have also been shown to help reduce visceral fat, the fat stored around
internal organs, which can improve overall health and appearance.
3. Improves Overall Body Composition:
▪ Studies suggest that omega-3 supplementation, when paired with resistance
training, can enhance body composition by simultaneously increasing lean
muscle mass and reducing fat mass.

WHY HIGH-QUALITY SUPPLEMENTS MATTER

Unfortunately, not all supplements on the market are created equal. Due to the lack of
strict regulations, some products may not contain the levels of EPA and DHA listed on
their labels. For example, lab tests have revealed that some omega-3 supplements
purchased online may claim 500 mg of EPA but deliver only 100 mg in reality.
To ensure effectiveness, I use the following lab-tested, ConsumerLab-approved
brand, which have been independently verified to contain what’s listed on the label:
▪ Carlson Maximum Omega 2,000: High potency and excellent EPA/DHA ratio (Right
click link to purchase)
While these options may be more expensive than generic brands, they are worth the
investment for their verified purity and potency, ensuring you get the desired benefits.
(See chart below)

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DOSAGE AND USE
▪ Dosage: Aim for a daily intake of approximately 2,000 mg of combined EPA and
DHA (Around 3-4 of the above pills per day), as this has been shown to support
muscle growth, fat loss, and recovery.
▪ Timing: Take omega-3 supplements with meals containing dietary fat to optimize
absorption. Dinner is best for this.
▪ Precautions: Always consult with a healthcare professional before starting
omega-3 supplementation, particularly if you:
• Are pregnant or breastfeeding.
• Take blood-thinning medications or other prescription drugs.
• Have medical conditions such as bleeding disorders or allergies to fish or
shellfish.

MULTIVITAMINS FOR OPTIMIZING BODY RECOMPOSITION

When aiming to support body recomposition, proper nutrient intake is essential.
Multivitamins play a vital role in ensuring your body receives the vitamins and minerals
it needs to optimize metabolism, enhance recovery, and maintain overall health.
However, not all multivitamins are created equal. The form and bioavailability of the
vitamins and minerals they contain significantly impact their effectiveness.

WHY BIOAVAILABILITY MATTERS

Vitamins and minerals come in various chemical forms, some of which are more
bioavailable (easily absorbed and utilized by the body) than others. For example:

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 ▪ Magnesium Citrate: This form is much more bioavailable than Magnesium Oxide,
meaning the body can absorb and use it more efficiently. Even if a cheaper
supplement contains 100 mg of magnesium oxide, a significant portion of it may
go unused by the body.
▪ Folate (as L-methylfolate): This is the active form of folate and can be
immediately utilized by the body, unlike synthetic folic acid, which needs to be
converted in the liver.

RECOMMENDED MULTIVITAMIN: THORNE MULTI-VITAMIN ELITE

The multivitamin I recommend for clients is the Thorne Multi-Vitamin Elite (A.M. &
P.M.) (Right click for link). This specific formulation is carefully crafted with the most
bioactive forms of essential vitamins and minerals to maximize absorption and
effectiveness.

Key Features of Thorne Multi-Vitamin Elite:

▪ Contains the bioactive forms of vitamins such as methylcobalamin (B12) and L-
methylfolate.
▪ Provides highly bioavailable minerals, such as magnesium citrate and zinc
picolinate.
▪ Designed for morning and evening use, ensuring optimal nutrient delivery
throughout the day.

Benefits for Body Recomposition

1. Supports Metabolism:
▪ Multivitamins provide the micronutrients necessary for key metabolic
processes, including energy production and fat oxidation.
▪ B-complex vitamins (B1, B2, B3, B6, and B12) play a critical role in converting
food into usable energy.
2. Enhances Recovery:
▪ Zinc and magnesium promote muscle recovery and repair, reducing fatigue and
supporting muscle growth.
▪ Vitamin C and E are powerful antioxidants that help mitigate oxidative stress
from intense workouts.
3. Optimizes Hormonal Function:
▪ Vitamin D3 in the multivitamin supports testosterone production, a key
hormone for muscle growth and fat loss.
▪ Iodine and selenium help regulate thyroid function, essential for maintaining
a healthy metabolism.

Usage and Recommendations

If affordability is a concern, consider taking the multivitamin for the first month of your
program to give your body an initial boost. Even short-term use can help fill nutritional
gaps and support your goals for body recomposition.
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DIET PLANS
To help you achieve your goals, I’ve created a range of diet plans tailored to different
calorie targets. These plans are designed to make meal preparation easy and structured
while ensuring you hit your nutritional needs.

HOW TO ACCESS THE PLANS

You can download and print these plans directly from the links provided below. Simply
choose the plan that matches your calorie goal, and use it as a guide to structure your
meals.

1700 Calorie Diet Plans

Standard
Vegetarian

1800 Calorie Diet Plans

Standard
Vegan
Vegetarian

Important Notes:
▪ Protein Target: Ensure you meet the protein goal of 130-140g/day, or around
1.6-2g/kg of body weight (0.8-0.9g/lb).
▪ Flexibility: If you don’t have time to cook or prefer flexibility, track your usual
meals using apps like MyFitnessPal and adjust portions to align with your calorie
and protein goals.
▪ Meal Prepping: Prepping meals in advance can save time and help you stay
consistent throughout the week.

EVIDENCE SUPPORTING 1.6G/KG OF PROTEIN FOR HYPERTROPHY

Protein intake is a cornerstone of hypertrophy (muscle growth), and research has
consistently shown that a daily intake of 1.6 g of protein per kilogram of body weight
is optimal for maximizing muscle protein synthesis (MPS) in most individuals. Below is a
summary of the evidence supporting this recommendation:

Key Research Findings:

1. Meta-Analysis of Protein Intake and Resistance Training:
▪ Comprehensive research examining the relationship between dietary protein
intake and changes in muscle mass and strength during resistance training has
shown that protein intakes up to 1.6 g/kg/day maximize gains in fat-free mass

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 (muscle). Beyond this threshold, additional protein provided no significant
benefit for hypertrophy.
2. Protein Distribution and MPS:
▪ Studies have demonstrated that consuming sufficient protein at regular
intervals (20-40g per meal) is crucial to stimulate MPS. The total daily protein
intake of 1.6 g/kg/day ensures adequate availability of amino acids
throughout the day.
3. High-Protein Diets and Muscle Preservation:
▪ Research on body composition during caloric restriction has shown that
consuming higher protein levels aids in muscle preservation and fat loss.
However, intakes around 1.6 g/kg/day are sufficient for muscle maintenance
in non-deficit conditions.
4. Nitrogen Balance Studies:
▪ Studies on nitrogen balance (a measure of protein sufficiency) indicate that 1.6
g/kg/day allows the body to remain in a positive nitrogen state, essential for
muscle anabolism and repair during resistance training.

Practical Implications:
▪ Why 1.6 g/kg is Ideal:
• Consuming 1.6 g/kg/day balances muscle growth needs without
overloading the body with unnecessary protein, which might be converted
to energy or fat if surplus.
• It provides sufficient leucine, the amino acid critical for triggering MPS.
This body of evidence demonstrates that 1.6 g/kg/day is the gold standard for protein
intake when aiming to maximize hypertrophy in individuals engaged in resistance
training. For those with higher training demands or in caloric deficits, increasing protein
slightly above this threshold may provide additional benefits.

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FAQ
I don’t feel a pump on this program?
A "pump" refers to the temporary increase in muscle size that occurs during and
immediately after exercise due to increased blood flow to the muscles. A pump is not
related to muscle gain, so even though you don’t feel a pump, this program will be more
effective than a program where you might feel a pump. It is important to trust in the
process.

Can I do full-body workouts 5 days in a row without a break in between? Don’t my

muscles need a day to recover?
Yes, you can train every muscle daily without overtraining when volume and intensity
are controlled. True overtraining is rare and happens only when recovery is ignored over
a long period. This program uses manageable weekly volume (10-24 sets per muscle
group) and moderate intensity, ensuring you leave 1-3 reps in the tank per set. Training
a muscle daily doesn’t mean full workouts every day—it’s often just one targeted
exercise per session, allowing faster recovery. By listening to your body, warming up
properly, managing effort, and prioritizing sleep and nutrition, you can safely train
frequently while maximizing results.

Do free weights build more muscle than machines?

No, recent meta-analysis has shown that they can both build equally the same amount
of muscle.

Can you build muscle and lose fat at the same time?
Yes, with the right combination of diet and exercise, it is possible to build muscle and
lose fat simultaneously, particularly for beginners or those returning to exercise after a
break. This is where it is important to ensure that you are gradually increasing your reps
every week to stimulate muscle growth while you are eating fewer calories.

Can I gain muscle on a calorie deficit?

Yes, gaining muscle on a calorie deficit is possible, especially for beginners or those who
have not trained for a while. The body can utilize stored fat for energy while building
muscle with adequate protein intake and resistance training.

Is it normal to not feel sore after a workout?

Lack of soreness does not necessarily mean you did not have an effective workout.
Soreness is not a reliable indicator of workout efficacy. Consistent progress in weight
and reps is a better measure of success.

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What is more important, proper form or increasing weight?
Proper form is crucial to avoid injury and to ensure that the targeted muscles are being
worked effectively. Always prioritize form over lifting heavier weights. However, it is
also important to remember that once you increase the weight, the first 2-4 weeks your
form will not be “perfect” until your body adjusts to the new weight.

What’s better – increasing weight or reps?

Both help to increase muscle mass. However, I would only suggest increasing weight
once you hit 12 reps. If you increase weights too rapidly, you are likely to injure yourself.
By increasing reps weekly, you are still building muscle. It is common for people to
increase weights thinking that they will gain more muscle by doing higher weight and
lower reps, but this isn’t true. The problem with increasing weight too quickly is that
your risk of injury goes a lot higher, hence why I only recommend increasing it at 12 reps,
which allows enough time to build strength with a certain weight. For some exercises
like lateral raises, you may even need more time before increasing the weight.

Do I Need to Train Five Days in a Row or Can I Take Rest Days?

You don’t need to train five days in a row—what matters is completing the weekly
training volume with the right effort. You can take rest days whenever it fits your
schedule, such as resting after Day 2 and Day 5, or train all five days in a row and rest for
two consecutive days. Just make sure all five workouts are completed within a seven-
day period.
If you are unable to do all five workouts, then complete four and carry the fifth over to
the next week to start with (e.g., the next week could look like this: Day 5/1/2/3/4 to
ensure all exercises are covered).

How Do I Know If I Am Progressing?

Progress in bodybuilding takes time and can be hard to notice day-to-day. A great way
to track visual changes is by taking progress photos every 4-6 weeks and comparing
them side-by-side. However, the most reliable way to measure progress is by tracking
your strength. If you’re consistently increasing the weight you lift or the number of reps
you perform, you’re building muscle. Strength gains directly correlate with muscle
growth. To stay on track, log every workout using an app or notebook to monitor
personal records. Additionally, taking occasional body measurements (e.g., arms, thighs,
waist, neck) can help highlight changes over time. Ultimately, steady strength
progression is your best indicator of muscle-building success.

Should I Add Cardio to This Program?

Cardio can be included, but it’s best to approach it conservatively. Low-intensity cardio
won’t significantly impact recovery or progress if done in moderation, but excessive
cardio can add recovery demands and potentially interfere with your weight training
results. The primary purpose of cardio is to help create a caloric deficit for fat loss, but

29
this can often be managed more effectively through your diet. To minimize recovery
interference, limit cardio to 1-4 low-intensity sessions per week, lasting 20-30 minutes.
High-intensity cardio should be limited to 1-2 sessions per week, as it can impose greater
recovery demands.

How Much Muscle Can I Expect to Gain?

Muscle gain depends on factors like genetics, training history, and how close you are to
your genetic potential. As a general estimate:
▪ Early Intermediates (1-2 years of lifting experience): Expect to gain 0.5-1 lb of
muscle per month (6-12 lbs in the second year of training).
▪ Intermediate-Advanced Trainees: Gains slow over time, with 0.25-0.5 lb of muscle
per month being typical (3-6 lbs per year).

Why Isn’t There Much Exercise Variation Week to Week?

Consistently practicing the same movements is more effective for building muscle than
frequently changing exercises. Repeating specific exercises allows you to improve your
technique, progressively increase weights or reps, and better target the muscles you’re
trying to grow. This approach, known as progressive overload, is key to stimulating
hypertrophy.
Changing exercises too often can disrupt strength progression and prevent mastery of
movement patterns. By focusing on the same exercises, you can gradually add volume
and intensity, ensuring continuous muscle growth. Research supports this approach,
showing that consistent exercise selection, combined with progressive overload, leads
to better gains in muscle size and strength over time compared to constantly varying
exercises.

The Warm-Up Isn’t Enough for Me. Can I Add to It?

Yes, you can extend your warm-up by adding exercises, but it’s important to keep it
within 10-20 minutes. A proper warm-up helps prevent injury and prepares your body
for the workout ahead. Don’t rush into your session—prioritize warming up safely and
effectively.

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