ALL YOU WILL EVER NEED TO KNOW ABOUT THE LIFE CHANGING FITNESS PLAN

THE COUPLES GET FIT GUIDE By Life Changing Fitness





CONTENTS: List of Contents: • Introduction • What is the Couples Get-Fit Plan? • Nutrition • Macros • Protein • Fat • Carbohydrates • Fibre • My Fitness Pal Application • Myths Debunked • Workouts • Cardio • Weights/Resistance Training • HIIT • Timing • Time Wasting • Sleep • Stress • Progression and How to Track it? • The Couples Get-Fit Plan diet • Carb Cycling meal calendar • Meal plan explained • Rest day meal plan • Low carb day meal plan • Medium carb day meal plan • High carb day meal plan • The Couples Get-Fit Plan training • Workout calendar • Legs workout • Shoulders workout • Back workout • Chest workout • Arms workout • HIIT & Cardio Sessions

THE COUPLES GET-FIT PLAN Life Changing Fitness

100 Day Plan

www.100dayplan.co.uk

@100dayplan

What is the Couples Get-Fit Plan? In its simplest form, the Couples Get-Fit plan is the most successful, nutritionally advanced, healthy plan on the market today that is guaranteed to give you results. You really have made a great choice as there is nothing else out there quite like it.

A

simple Google search for ‘Couples Get-Fit plan’ will return around 24million results. There are more Couples Get-Fit plans on the market today than there are gyms on the planet - imagine that! However, what separates this plan from the millions of others out there...?

Quality, content & accumulated expert knowledge. We combine the knowledge, training and nutrition within this plan which a lot of other plans do not boast. Putting all of this together will set you both up for success, whether you want to build muscle, get a little leaner or just generally try something new together! It is important to point out now that this plan is not bespoke to you as couples. It couldn’t possibly do so, as i don’t know you both well enough to create something for you. (If you are looking for a more bespoke feature to your couples plan you can contact Life Changing Fitness directly to look at a more intense approach to the plan) However, what this guide is designed to achieve is to give you a wealth of knowledge, guide you down the right path of self education and arm you with the right tools to make this guide fit you as best as possible, whilst also giving you a fun challenge to tackle together as a couple. Within this plan there is information on nutrition, macros, recovery, training, supplements, sleep, stress, hydration, cardio, HIIT and much much more. There is also an example diet plan for both of you to review and again adapt for each other. The diet plan isnt necessarily there to be followed to the letter (although it may work for you),

You learn everything you need to know about your body

However the diet guide is there to show you how a

good nutritional plan is structured, the types of food that are optimal for muscle growth and the quantity of food that you should be consuming. Designed so that you’re both eating similar foods, to save on shopping (but also so that there is lots of variety provided with each meal). The guide also provides meals that you can cook together as a team to help motivate each other, which is what this is all about, right!? There is also an example workout plan to follow. The workouts are again a guide to follow and adapt, however they are possibly some of the hardest workouts you will both ever do and will cause muscle breakdown for the majority of people. Again this is a great feature, you can train together to help push each other, or you can train separately and set each other challenges to complete within the workouts and feedback to one another after your session … everyone loves a bit of couple competition don’t they! It is the combination of the tools you will learn in this plan, along with the nutrition and the training that will see you gain great amounts of muscle in a relatively short period of time, Along with working as team with your partner, pushing each other to your limits and most importantly having fun with each other whilst doing it! We have both used this exact training & nutritional plan when we were cutting down for a photoshoot last year. What worked for us may not work for you, but this is a damn good guide. Adapt it for YOU, make it WORK FOR YOU. FACT!

Within the Couples Get-Fit Plan, you will learn about Macros, supplements, different types of workouts and how they affect YOUR body, the importance of sleep, the power of hormones, stress and how to reduce it and much more.

STRUCTURE

The Macronutrients of protein, fat, and carbohydrates all perform essential roles in the human body. All three Macronutrients are needed in the diet, as each perform vital functions in the body. Although Macronutrients are the main components of our body’s diet, we require others nutrients as well, such as vitamins and minerals. However, these

1 PROTEIN • • • • •

Meat Eggs Milk Nuts Fish

are needed in much smaller quantities, and thus are referred to as Micronutrients.

Protein should consist of about 10 to 35 percent of your diet. Amino acids are the building blocks of protein and they are linked together in complex formations. There are 20 different amino acids, 9 of which are considered essential because our bodies cannot produce them naturally, and therefore they must be obtained through the diet. Proteins that contain all 20 amino acids are called complete proteins. Complete proteins are found in animal products such as meat, eggs and milk.

Proteins crucial role in the body includes building, maintaining and repairing body tissue. It is especially important to physically active individuals whose muscle tissue is constantly in need of repair. Protein has other roles in the body. All enzymes and hormones, which perform vital functions, are proteins. In addition, proteins are used to aid in the immune process.

2 FAT • • • •

20 OF DIET %

Nuts Avacodo Olive oil Oily fish

10-35

OF DIET

%

We are often told that fat is always bad for you but what is not often mentioned is that there are good fats and bad fats. In fact, fat is essential for maintaining a healthy body and your diet should contain about 20 percent fat. Saturated and trans fats should be avoided, while increased levels of unsaturated and the essential fatty acids, such as omega 3 and omega 6, can be good for you. Try nuts, avocados or olives to replace high fat meats or sweets so that you move away from unhealthy fats to those that are helpful to the body.

Fat has many roles in the human body. One of fat’s main functions’ is protection. This includes insulation to keep body temperature and cushioning to protect body organs. It also promotes growth and development, as well as maintaining cell membranes. Fat, in addition, plays a vital role in the digestion of vitamins. Vitamins A, D, E, and K are fat soluble vitamins, meaning they need fat in order to be absorbed into the body.

3 CARBS • • • • •

Wholegrain Fruit Veg Nuts Beans

The main energy source of the body comes from carbohydrates. They are chains of small, simple sugars that are broken down and enter the body as glucose. Glucose is essential for the body, as it is the preferred source of energy in our brain, heart and central nervous system. For this reason, your diet should consist of at least 45 to 65 percent carbohydrates.

Carbohydrates are found in many foods. However, you should stay away from sweet foods with excess sugar. Instead, opt for healthier options like fruits, vegetables, beans and nuts, as well as whole grains. These foods also contain fibre. Fibre cannot be digested by your body. However, fibre aids our intestine in expelling waste and can help lower cholesterol.

Dietary fibre (what used to be known as roughage) consists of the non-digestible carbohydrates in your diet. While fibre passes through your small intestines unchanged, and provides little in the way of energy or nutrients, it gives the bowel something to grip on to while moving contents downwards. There are two main types of dietary fibre: soluble and insoluble.

20-40

OF DIET

%

OF DIET

%

Soluble fibres form a gel when mixed with liquid and is particularly important in the stomach and upper intestines. It slows the digestion and absorption of other carbohydrates, helping to blunt the rate at which blood glucose levels rise. It also attracts fats to slow their absorption, and lower blood fat levels.

4 FIBRE • • • • •

45-65

Fruit Veg Wholegrains Nuts Fish

Insoluble fibre is most important in the large bowel, where it adds bulk, absorbs water, bacteria and toxins, and hastens stool excretion. Much of the increased bulk of bowel motions associated with a high-fibre diet is due to increased bacterial multiplication in the gut. For every gram of fibre eaten, bowel motions increase by around 5g in weight. Fibre is mainly found in fruits, vegetables and whole grain products. All plant foods contain both types of fibre, but some are richer in one type than another. Oats, figs, barley, apples, prunes and kidney beans, for example, are rich in soluble fibre, while wheat, brown rice, rhubarb, leafy vegetables, peas and chickpeas are good sources of insoluble fibre. Ideally, you need a fibre intake of at least 2040g daily. When increasing fibre intake it is also important to drink at least 2–3 litres of fluids per day as this is absorbed by the fibre and helps to bulk it up for optimum effect.

MACRONUTRIENT CALORIC VALUES It is important that the different Macronutrients have different caloric values.

PROTEIN

4Kcal/g

CARBS

4Kcal/g

FAT

9Kcal/g

Example: Imagine a food containing: 10g Protein x 4 = 40kcal 10g Fat x 9 = 90kcal 10g Carbs x 4 = 40kcal

10g Fat 10g Protein

Total: 170 calories

40 + 90 + 40 = 170

FOOD LABELS DON’T ALWAYS ADD UP

10g Carbohydrates

CALORIES IN ALCOHOL You will also find that the numbers do not add up when you are looking at the caloric value of alcohol. This is because the total calories for alcoholic drink include the calories in the alcohol, and this is not addressed by the 4-9-4 equation. A gram of alcohol provides 7 calories. This is mainly just for your information, as you won’t be drinking any alcohol on the Couples Get-Fit Plan.

If you check a food label you may find that the total number of calories doesn’t match the number you arrive at using the 4-9-4 method described above. The reason for the discrepancy may be that the figure for carbohydrates includes insoluble fibre, and the food manufacturer has accounted for this in their figure for calories. Insoluble fibre passes through your body without being converted to a form that provides energy, or calories. Knowing this, the manufacturer may subtract the caloric value of the insoluble fibre (4 calories per gram) from the total calories figure. When they do this, the 4-9-4 method will give you a higher figure for total calories than the one you find on the food label. You might think that you could subtract the figure for fibre from the figure for carbohydrates to correct the discrepancy. But the figure for fibre will likely include both soluble and insoluble fibre, and you’d only want to subtract the insoluble fibre. Unfortunately you have no way of knowing how much of the fibre is soluble, and how much is insoluble.

MY FITNESS PAL

The My Fitness Pal application will enable you to track progress of your Macronutrients.

S

o now that we have learned about Macronutrients and how many calories are in each nutrient, we need to introduce that to the real world and apply it to your plan, and to do this we need to use a calorie counter application. The application I prefer to use is called My Fitness Pal. My Fitness Pal is a great application to track calories, although it does have some drawbacks, and in this document I will try to explain how to look past those drawbacks and just focus on the information that we need for you to succeed in your Plan. When you open up the application, you will be given a choice to specify your own Macronutrient targets. These targets you can either follow from the exmaple meal plan in this document, or if you know your own macros then just use them, however they won’t tally up with the Macronutrient ratios that the application will allow you to set. One of the application’s drawbacks is that you can’t set custom Macro-nutrients. It only allows you to set Macronutrients based on percentages rather

than specific goals. So in a real world example, We may ask you to eat 300g of carbohydrates, 200g of protein and 100g of fat, but you won’t be able to specify those quantities for your application to hit those targets, so you will need to utilise the summary page within the My Fitness Pal on a day to day basis to keep track of the Macronutrients that you are eating based on the food that you type into the Plan. So for example, on any given day, your summary sheet may feedback that you have hit your relevant targets of 300g of carbohydrates, 200g of protein and 100g of fat, however your My Fitness Pal will feed back to you that you are over your calorie target. You will need to ignore this information and also any of the red alerts that you may also get. Just focus on the summary sheet. Within the Plan document itself, we will go into the foods you should be eating, however in principle you will be able to have freedom of your own diet as long as you meet a Macronutrient target by the end of the day, then we can ascertain that you are on the path to success.

allow you to eat as much food as possible and enjoy the foods and experiment with the foods.. In most instances, throughout the Plan, we will look to increase your calories throughout the start of plan, before you start to store body fat. It is important to find this ceiling, this metabolic roof, to know how many calories your body can absorb on a given day and allow you to eat as much food as possible, and enjoy the foods and experiment with the foods whilst gaining good amounts of muscle during your Plan.

MYTHS DEBUNKED The Macronutrients of protein, fat, and carbohydrates all perform essential roles in the human body. All three Macronutrients are needed in the diet, as each perform vital functions in the body.

DO NOT ASSUME THAT YOU SHOULD EAT EVERYTHING FAT FREE Adopt the Mediterranean diet that includes fish, nuts, seeds, whole-grains, and fruit-this will reduce inflammation and promote weight loss. Eating good fats like those found in olive oil, nuts, ground flaxseeds and fish (Omega 3’s) can actually help you lose weight. It’s the unhealthy fats found in trans fats in processed foods that make us unhealthy. The healthy fats increase our internal heat system known as thermogenesis that burns calories.

CALORIE FREE SOFT DRINKS MAY MAKE YOU FAT I’ve never been a big fan of diet drinks (I prefer good old water), and now I’m glad. A study conducted by the University of Texas Health Science Center at San Antonio followed over six hundred people ranging from twenty-five to sixty-four years old for up to eight years and found that those drinking diet soda — even as little as 1 can or bottle a day — did not lose weight and were significantly more likely to become overweight than those who drank regular soft drinks or none at all. How can this be? No one knows for sure, but scientists think that artificial sweeteners, perhaps even the caramel coloring, may muddle brain chemistry. The brain in a sense gets a reward, and the desire for more sweets is intensified. The more of these fake sweet products you eat or drink, the more sweets you want

YOU CAN EAT AFTER 6.00 PM The old phrase ‘you are what you eat’ is closer to the mark. It doesn’t matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. If you want a snack before bedtime, have one!

YOU DO NOT HAVE TO BE SUPER SKINNY TO BE HEALTHY The media are to blame for promoting skinny models by airbrushing and editing their images on television and in fashion magazines to look 40-50 pounds lighter than the average woman. Eating disorders can be the result with women feeling inferior and unhappy with their bodies and suffering low self-esteem and poor health.

THERE ARE NO NEGATIVE CALORIE FOODS YOU CAN LOSE MORE CALORIES IN COLD WEATHER Some people swear they gain more weight in the wintertime, and this idea probably comes from the fact that some creatures hibernate in the winter and are less active. The reality is, your metabolism revs up to keep your body warm in cold temperatures and may mean marginally more calorie usage each

AS LONG AS YOU EAT LESS YOU DON’T NEED TO EXERCISE IS A MYTH The best way to lose weight and keep it off in a healthy way is by combining exercise with a healthy eating plan. Regular exercise helps reduce your appetite and burns calories more efficiently. You should incorporate weighttraining exercises to build lean muscle. This will act as your own built-in furnace to help you burn calories and lose body fat.

You may have heard that some foods, because they are difficult to digest, will make you lose weight. Dubbed “negative-calorie foods,” citrus fruits and celery have both basked in this flattering light in fad diets over the years. The problem is that it’s not true. The calories your body burns in fueling the digestive cycle are minuscule compared with the calories in the food itself. Although chewing celery might seem like a strenuous activity, it burns about the same amount of calories as watching grass grow.

IT’S NOT OKAY TO SKIP MEALS TO LOSE WEIGHT Skipping meals is a bad idea, as it makes your body slow down your metabolism and force your body to store calories as fat when you do eat a meal. The other problem with skipping meals is it can lead to more cravings especially for sugar as well as bingeing. Ideally you should eat mini-meals every three to four hours that consist of protein and fibre. This will promote weight loss naturally without feeling deprived.

STAY AWAY FROM CARBOHYDRATES AND YOU WILL LOSE WEIGHT IS NOT A HARD AND FAST RULE There are good and bad carbohydrates. The bad carbohydrates are those predominantly found in the center aisles of the grocery store full of high fructose corn syrup, white flour, sugar, and trans fats. The good carbohydrates are found in the produce section but also include whole grains like quinoa, brown rice, and even whole-grain pasta. They are full of fibre and nutrients and can help lower cholesterol, blood pressure, and help reduce visceral fat (the fat that engulfs your internal organs and promotes insulin storage leading to cravings, more weight gain, High Blood Pressure, Heart Disease, Type 2 Diabetes, Colon and Breast Cancer).

ARTIFICIAL SWEETENERS WILL NOT HELP YOU LOSE WEIGHT Try to avoid foods with artificial sweeteners altogether. It’s a misconception that using artificial sweeteners will help avoid sugar and get thin. The truth is they actually promote hunger because the brain registers it as something sweet, but the stomach says, “Where is it?” In other words, the body gets confused when it involves the hormones that regulate appetite, brain, nerves, and stomach that make it difficult for the body to regulate how many calories are consumed. When it comes to your morning coffee, try a tablespoon of organic maple syrup that will add great flavor and antioxidants to your hot beverage.

IF YOU SLEEP LESS YOU COULD GAIN WEIGHT Aim for at least seven to eight hours of sleep every night. Sleep deprivation can actually alter your appetite hormones, Ghrelin and Leptin. Sleep deprivation causes Leptin, a protein that regulates appetite, to decrease while increasing the Ghrelin hormone that stimulates appetite. Both of these actions can cause you to pack on the pounds by craving sugar and high-fat foods plus feel too tired to exercise.

WORKOUTS -

CARDIO/LISS L.I.S.S Stands for Low Intensity Steady State. It is the term we use for low intensity cardio such as walking or jogging without putting much stress on the body. EXAMPLES OF LISS LISS can be performed in many, many different ways. The key is that you are performing exercise at low intensity. Here are just a few examples:

• • • • • •

Walking/Jogging on treadmill or outside Cross trainer/ Elliptical machine Stair stepper/stairmaster Rowing machine Swimming (must be a good swimmer to ensure it stays low intensity) Cycling

Note: Always ensure your body is in a low intensity state. Don’t get caught in the moment and convince yourself to go hard - always remember - you are doing LISS as part of a calculated training regime.

WHY CHOOSE LISS? LISS can help burn a few extra calories. Fitness enthusiasts commonly do LISS as part of their morning routine. LISS, when done properly is also great form of exercise on active rest days. If your program says you should have a rest day or your body feels too taxed for a high intensity hypertrophy session, LISS is a good way to get some cardio into your program or actively recover. It will also help keep your mind strongly focused on your goal. Remember focus is everything.

WEIGHT/RESISTANCE TRAINING Firstly let’s get rid of some of the mystique surrounding resistance training. Even the name sounds technical! ‘Resistance Training’ is another name for exercising your muscles using an opposing force i.e. dumbbells or resistance bands. In the old days it used to be called ‘Weight Training’, but this phrase invoked images of huge sweaty men with bulging biceps and was unpopular with women. So the language has changed but the activity remains the same. Resistance training, toning and weight training are one and the same activity; they require the use of resistance to increase muscle size and strength. The most wellknown equipment used for Resistance Training is ‘weights’, or more specifically dumb bells or barbells. During resistance training exercise, muscle fibres are broken down and in the days following the work-out the fibres repair and grow stronger to meet the demands that have been placed on it. Therefore rest days are as important as the exercise itself.

THE BENEFITS Resistance Training can be used to achieve a variety of beneficial results and most individuals would benefit from 1–3 resistance workouts a week in conjunction with regular aerobic exercise. Assuming that the majority of readers aren’t competing in any body building events in the near future I will concentrate on the more functional benefits of resistance training.

• Improved Body Shape: Firm, sculpted muscles are the highly sought after aim of men and women alike. Visible muscle tone is not only a sign of health and fitness; it has become recognised as an attractive attribute that we associate with the wealth and success of the rich and famous. Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts.

• Increased muscle strength: As well as making your body look good, resistance training can be used to increase muscle strength for more functional reasons i.e. improved posture, digging the garden or carrying the shopping etc…

• Increased muscle power: More advanced resistance training programs that

include performing exercises with increased momentum will improve muscle power, i.e. for throwing a netball or kicking a football or swinging a golf club.

• Increased metabolic rate: Muscle tissue is metabolically active and the more

of it you have the more calories you will burn - even at rest! Making losing and maintaining a healthy weight much easier.

• Improved bone health: Regularly participating in resistance based exercise helps to maintain peak bone mass and avoid the onset of osteoporosis.

From the age of 30, bone mass starts to decline. Women have a greater risk of developing osteoporosis and from the age of 40 can expect to lose approximately 0.5–1% of their bone mass per year. Post menopause this increases to a 2% reduction in bone density per year. Resistance Training can help to maintain bone density and delay this degenerative process.

HIIT HIIT (HIGH INTENSITY INTERVAL TRAINING) is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have. It is a specialised form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. As it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

• HIIT trains and conditions both your anaerobic and aerobic energy systems.

You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your partner when they won’t stop nagging you about the dishes!

• HIIT increases the amount of calories you burn during your exercise session

and afterwards because it increases the length of time it takes your body to recover from each exercise session.

• HIIT causes metabolic adaptations that enable you to use more fat as fuel

under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

• HIIT appears to limit muscle loss that can occur with weight loss, in

comparison to traditional steady-state cardio exercise of longer duration.

• To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

• The key element of HIIT that makes it different from other forms of interval

training is that the high intensity intervals involve maximum effort, not simply a higher heart rate.

There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

GENERAL HIIT GUIDELINES •

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

•

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it

•

Always warm up and cool down for at least five minutes before and after each HIIT session.

•

Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.

•

Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.

•

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don’t just stop or else blood can pool in your extremities and light-headedness or faintness can occur.)

•

If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

TIMING There is a lot of research that shows working out for more than 45-60 minutes may actually be detrimental and counterproductive. There are a few of different factors that may contribute to this. In my many years as a personal trainer and coach I have often witnessed people spend hours in the gym working out. I have heard many proud gym-goers, bodybuilders and treadmill junkies alike, brag about how they spent two, three, four or more hours in the gym that day. There seems to be a misconception about how long you need to spend working out to get results, what is the optimal workout time and how long is too long.

Cortisol

When exercising, you release both anabolic and catabolic hormones. The anabolic hormones, testosterone, human growth hormone and insulin are basically responsible for building new tissue and repairing damaged tissue. The catabolic hormone, cortisol, is mainly responsible for increasing blood glucose levels, immune function and aiding in metabolism. But excessive or prolonged cortisol release can have significant adverse effects. Too much cortisol can result in blood glucose spikes, increases in blood pressure, inflammatory responses and lowering of the immune system. It can also lead to disruption of muscle tissue repair, creation process and the increase of fat storage. Cortisol is released in response to stress. Working out is stressful, therefore the longer you work out, the more cortisol you release. Many studies have shown that cortisol increases dramatically after approximately 60 minutes of vigorous exercise. There are also a number of studies that show the optimal time for weight training to be around the 45-60 minute mark, and for cardiovascular training to be around the 30-minute mark.

Neuromuscular Burnout

Long duration workouts, particularly prolonged strength training workouts, can be very stressful to a number of the body’s systems, not just the endocrine system. Both the nervous and muscular systems are heavily taxed during a typical workout. The extent of this stress and strain depends on a few factors including the type of activity, the intensity and the duration. Both systems need adequate time to recover in order for progress to be made. Exhaustive, long drawn-out workouts are okay now and then, but not every time. Piling on the stress to the nervous and muscular systems very quickly leads to burnout. If you take a look at professional athletes; they walk a very fine line between peak condition and injury as they are frequently asking their bodies to perform at a very high and intense level. That is why they all need an off-season to allow for full recovery.

TIME WASTING Another good reason to keep your workout duration under the hour mark is it gives you little time to waste. The longer you spend at the gym, the more time you have to hangout instead of workout. We have all seen that member who does a little of this, a little of that and in between, are talking to everyone from the front desk person to the maintenance staff. The gym can be a very social place, but remember you are there first and foremost to workout. This also goes for working out at home. Your workout time is for exercising, not for doing some chores or your taxes in between sets. •

A full body workout containing 8-10 exercises, each performed for 3 sets of 10 reps with 45-60 seconds rest between sets, if performed correctly following the intensity instructions, should take approximately 45-60 minutes. This leaves very little time to waste.

•

When it comes to working out, the old saying of “quality over quantity” definitely holds true. It is okay to intersperse longer duration workouts into your program over time, just not every time. It is also perfectly okay to perform more than one short workout in one day. You can do a 20-minute workout in the morning and another in the evening.

THE TAKE HOME MESSAGE IS: WORKOUT SMARTER, NOT LONGER!

KNOWLEDGE -

SLEEP FOR A BETTER BODY Whilst we sleep, a growth hormone is produced and protein synthesis (provided protein is consumed prior to sleep) occurs. These are only two beneficial aspects of sleep. Energy consumption reduction and brain cell restoration are two other aspects equally important for when you are dieting.

S

leep serves many vital functions. The main functions are growth and mental alertness. Sleep provides these effects directly. Without adequate sleep, time in the gym could be wasted. The following are important functions of sleep. The repairing of muscle and other tissues, and replace ageing or dead cells.

Sleeping for 8-10 hours per night is similar to fasting. This is catabolic to muscle growth. However, eating just prior to sleeping, can help to reverse this process and increase protein synthesis. Protein synthesis does occur under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Muscle is broken down under these conditions to provide our stomach with amino acids during this time of “starvation”. Eating before bed is crucial in offsetting this. Reports suggest waking up in the middle of the night to eat (nocturnal eating).

Human growth hormone is also released under conditions of sleep. In men, 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur. Poor quality sleep can negatively impact human growth hormone levels.

Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being.

During sleep energy consumption is lowered: Lowered energy consumption is a biological mechanism for resource conservation. We would need many meals per day (rather than the normal 4-6) if we did not get enough sleep.

SLEEP TO RECHARGE THE BRAIN Adenosine (a neurotransmitter that produces ATP, the energy-storage molecule that powers most of the biochemical reactions inside cells) is used as a signal to tell the brain that it needs to rest. Rising and declining concentrations of adenosine suggest that the brain is actually resting during sleep given that adenosine secretion reflects brain activity. •

During sleep, levels of adenosine decline. Blocking adenosine in the brain has been shown to increase alertness, so this suggests that during sleep the brain is recharging. During the day heightened levels of adenosine, particularly toward the end of the day, suggest that the brain is getting tired.

•

Resting the brain has obvious implications given that mental alertness is desired during the day, especially during training. Motivation levels are highest when mental alertness is highest.

THE STAGES OF SLEEP AND THE SLEEP CYCLE The brain follows cycles during sleep, which last between 90 and 100 minutes each. The two different types of sleep are REM and non-REM sleep. A sleep cycle begins with 4 stages of non-REM sleep before they reverse and REM sleep commences. Most people experience around 5 of these cycles per night. 1. Knowing about sleeps stages are important as

the stages typically follow a set pattern and to adequately recover (get a good night of sleep, and grow) ones brain must experience all of these stages.

2. A lack of REM and stage three and four sleep

is particularly problematic because it is during these periods that the body and brain are complete rest (stages three and four) and memory consolidation occurs (REM). During stages three and four the body and brain are completely at rest due to the slowing of brain activity that occurs.

3. Due to the neurotransmitter acetylcholine's

activation in the pons, which in turn activates the medulla, during REM sleep, the body becomes paralysed. This is because the medulla inhibits motor neurons and gives rise to atonia (complete immobility). Newborn babies undergo about 50% of REM sleep per night.

4. This level decreases as one ages, until, by

adulthood, REM will account for 20-25% of sleep per night. The phenomenal growth that occurs as the baby makes the transition to childhood, then to adulthood, suggests that REM is beneficial for growth. Sleep research is not conclusive on this point but many bodybuilders will attest to the benefits of a complete night of uninterrupted sleep (8-10 hours).

100% SLEEP CYCLE

STAGE 1

STAGE 2

•

Light Sleep

•

•

Muscle activity slows down

Baseline of Sleep

•

•

Occasional muscle twitching

Breathing & heart rate slows

•

2-5%

Slight decrease in body temp

45-60%

STAGE 3

STAGE 4

STAGE 5

•

Delta Sleep

•

•

•

Deep sleep begins

Very deep sleep

Most active sleep

•

•

•

Brain begins restore and generate slow delta waves

Rhythmic breathing

Rapid eye movement

•

Limited muscle activity

•

Dreaming occurs

•

Brain produces delta waves

•

Breathing, heart rate and brain activity quickens

40%

20-25% REM SLEEP

GETTING ADEQUATE SLEEP Often it is really hard to get a good night’s sleep, and even when we do fall asleep the quality of the sleep may not be good enough. Follow these steps to help get that all-important beneficial night’s sleep.

Never Oversleep

Correct Sleeping Environment

Oversleeping may set the body’s clock to a different cycle. This will make trying to fall asleep much harder.

Keep your room reasonably cool (about 60 degrees). Humidity may cause disrupted sleep. A fan running or soft background music may help to relax and encourage sleep. Make evening’s relaxed, not stressful affairs.

Take a Warm Bath

Do not watch television in bed

Exercise

Avoid Alcohol, Caffeine

A warm bath will sooth and relax. However, a shower will have the opposite effect so try to avoid.

Exercise (particularly aerobic exercise), during the day, means a better likelihood of sleeping well that night. However, intense training sessions during the late evening are likely to have the opposite effect on the body.

Watching television in bed may also increase alertness and make the brain refuse to sleep.

and Tyrosine rich foods if possible, at night: Caffeine causes hyperactivity and wakefulness. Tyrosine rich foods are brain stimulating and may keep one awake. Alcohol significantly disrupts sleep by interfering with the stages of sleep. Also avoid taking Sleeping Pills: These may work temporarily but the long term cause disturbed sleep patterns.

As research has shown, sleep is important for many reasons. Sleep is particularly important as it restores brain function and alertness in preparation for intense training sessions. Sleep also enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well-being. Recovery will take a backward step if one does not prioritise sleep, so get to sleep if you want to grow.

STRESS A well balanced diet is vital in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run. Take a look at some stimulants below: CAFFEINE

This is found in coffee, tea, chocolate, Coca Cola, etc. It causes the release of adrenaline, thus increasing the level of stress. When taken in moderation, coffee can increase your alertness, increased activity in the muscles, nervous system and heart. Consuming too much caffeine has the same effect as long term stress. It is suggested that there is a link between caffeine intake and high blood pressure and high cholesterol levels. Be careful in reducing the coffee or caffeine consumption. Couples Get-Fit it off abruptly can result in your experiencing withdrawal symptoms. Reduce the consumption slowly over a period of time.

ALCOHOL

Like caffeine, taken in moderation, alcohol is a very useful drug. It has been shown to benefit cardiovascular system. Alcohol is a major cause of stress. The irony of the situation is that most people take to drinking as way to combat stress. But, in actuality, they make it worse by consuming alcohol. Alcohol and stress, in combination, are quite deadly. Alcohol stimulates the secretion of adrenaline resulting in problems such as nervous tension, irritability and insomnia. Excess alcohol will increase the fat deposits in the heart and decrease the immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During stress, the body produces toxins such as hormones. In the absence of its filtering by the liver, these toxins continue to circulate through the body resulting in serious damage.

SMOKING

Many people use cigarettes as a coping mechanism. In the short term, smoking seems to relieve stress. But in the long term smoking is very harmful. Its disadvantages far outweigh its short-term benefits. Cigarette smoking is shown to be responsible for a variety of cancers, hypertension, respiratory illness and heart disease.

SUGAR

Sugar has no essential nutrients. It provides a short-term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas. There is increasing possibility of developing diabetes.

Keep your blood sugar constant. Do not use sugar as a “pick me up.” SALT

Salt increases the blood pressure, depletes adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid junk foods high in salt such as bacon, ham, pickles, sausage, etc.

EAT MORE HIGH FIBRE

Stress results in cramps and constipation. Eat more fibre to keep your digestive system moving. Your meal should provide at least 25 grams of fibre per day. Fruits, vegetables and grains are excellent sources of fibre. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals and fibre-fortified muffins.

EAT MORE VEGETABLES

Your brain’s production of Serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’s Serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. (Vegetables contain the natural, safe, form of L-Tryptophan.) Meats contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with so many other amino acids for absorption that the L-Tryptophan loses out. The net result is that you get better absorption of L-Tryptophan when you eat vegetables.

PROGRESS

PROGRESSION AND HOW TO TRACK IT Tracking progression is crucial throughout the Couples Get-Fit Plan

T

hroughout the Couples Get-Fit Plan you will be required to take measurements of your body, on a week by week basis, and these will range from weighing yourself on the scales, measuring yourself, measurement of body parts and photos. You should weigh yourself first thing in the morning, on an empty stomach, after going to the toilet, and wearing as little clothes as possible, ideally naked. Once you have got your baseline weight, write that down on the next page and then move on to recording your body measurements with a tape measure. The next page will specify which body parts you should measure, these will include your thighs, waist, neck, arms, calves, chest, bust and wrists. Once you have completed those, then it’s time to take some progress photos. To do these it’s best to wear some short shorts and a training bra if you are a female, or topless if you are a male, standing on a white background, with ideally a friend or partner taking the photos for you, making sure they are taken in good consistent lighting each week. The photos you should take are full body front on photo, a full body side photo, a full body back photo, and a full body front tensed photo. Every week/2 weeks you can then compare the photos and see how your progression is coming along in combination with your body weight and measurements.

PROGRESS - PERSON A

WEEKLY MEASURMENTS - CM PRE-Start

Week 1

0

0

Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Left calf Right calf Left quad Right quad Waist Hips Chest Left Bicep Right Bicep Left forearm Right forearm Left wrist Right wrist Neck Totals

0

0

0

0

0

0

0

0

0

0

0

DAILY MEASURMENTS - KG Mon Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Tues

Weds

Thurs

Frid

Sat

Sun

Weekly Average 0 0 0 0 0 0 0 0 0 0 0 0

Comments (Any reasons that may affect your weight this week?)

PROGRESS - PERSON B

WEEKLY MEASURMENTS - CM PRE-Start

Week 1

0

0

Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Left calf Right calf Left quad Right quad Waist Hips Chest Left Bicep Right Bicep Left forearm Right forearm Left wrist Right wrist Neck Totals

0

0

0

0

0

0

0

0

0

0

0

DAILY MEASURMENTS - KG Mon Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Tues

Weds

Thurs

Frid

Sat

Sun

Weekly Average 0 0 0 0 0 0 0 0 0 0 0 0

Comments (Any reasons that may affect your weight this week?)

FAQ -

Below are some FAQs that people have asked when taking out a Life Changing Fitness plan. Please note that some of these FAQs may not be relevant to you. This is a repository of FAQs that will cover many scenarios/questions that you may come across during the Couples GetFit Plan. 

What is Waxy Vol? Waxy Vol provides high quality, slow-burning, Low GI, healthy and effective carbohydrates. An ideal supplement for maximising your recovery post workout.  Ideally you will require simple sugars post workout, as they are converted into glycogen quicker than starches.

Why am I having Cinnamon in my post workout shake?

  Not only is Cinnamon an amazing spice that can also boost immunity and prevent against infections, as well as fatigue, but adding to your post workout shake will help increase your insulin sensitivity and as a result increase the rate you absorb simple carbohydrates into the muscle.  

Why am I having an electrolyte supplement after my workouts?

   Firstly, electrolytes help maintain the fluid balance in your body. You lose electrolytes when you sweat, which can throw things out of balance, leading to dehydration.   Drinking water after your workout won’t always help you rehydrate after a hard, sweaty workout. Having an electrolyte with your post workout shake will allow you to rehydrate quicker and set you up for a perfect recovery before your next workout.   

Where is the best place to buy supplements?

  You can buy supplements from pretty much any online supplement company. The key to your purchase is to buy the cheapest version of the supplements that do the right job for you. For example, there is no point in spending £40 for Waxy Vol, when the same Waxy Vol can be purchased for £20. The price of these supplements doesn’t mean that it’s any better for you. Life Changing Fitness has teamed up with SSN to give you the best quality supplements at the cheapest possible price - http://www.iloveprotein.co.uk/  

Where is the best place to bulk buy meats/nuts?

  Meats in particular, are very important when choosing your chosen provider. A low quality protein will have a bad amino profile and thus wont aid in recovery as well as a high quality protein. We would always recommend sourcing your meats from a local butchers or farm that promotes organic produce. Failing that, if you don’t have easy access to a good butchers, that Life Changing Fitness has teamed up with Muscle Food to give you the best quality meats & nuts available - http://www.musclefood.com  

I’ve eaten something that wasn’t on the plan? What do I do?

  Firstly, don’t panic, during the plan craving and temptation are going to creep in. If you feel this has impacted you or set you back in any way contact us directly and we will be able to make some slight changes to set your mind at ease.  

I feel low and depressed and feel like giving up, what do I do?

  Stick in there, we never said this was easy. If that was the case everyone would be doing it. If you want to achieve your goals, you can’t quit now.  

What is DTP?

  Dramatic Transformation Principle (DTP) is a training system specifically designed to rapidly transform an individual’s body composition whilst improving their health simultaneously. The workouts help increase fat loss, through a structured workout to ultimately transform your physique.  

What is GVT?

  German Volume Training (GVT) is a training method to complete ten sets of ten reps with the same weight for each exercise. The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically ten sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying (see below) the targeted fibres 

What does Hypertrophy mean?

  Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise, such as weight lifting. When someone starts exercising a muscle there is first an increase in the nerve impulses that cause muscle contraction. This alone often results in strength gains without any noticeable change in muscle size. As one continues to exercise, there is a complex interaction of nervous system responses that results in an increase in protein synthesis over months and the muscle cells begin to grow larger and stronger.   

What does workout tempo mean? E.g. 2x2x2x1 Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift. In a workout, the tempo prescription will follow the assigned number of reps, such as: Front Squat x 2-3 reps @ 30X0 The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The

first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.) The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position. The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster. The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.  

What are DOMS? Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes micro trauma to the muscle fibres. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.   

My DOMS are so sore that I don’t think I can manage to workout. What do I do? DOMs can be bad. In fact, the worse your DOMs are the better you can feel knowing that you have had a fantastic workout. DOMs can almost be your guide to how hard you should be working out. If you don’t have DOMs, then you need to ask yourself some questions on your workout effort. If you get really bad DOMs, then take a long hot bath. This will draw blood into the muscles and help with recovery. Also stretch twice a day and use a foam roller on the affected areas. This will also feel uncomfortable, even painful, however the next day it will be much better.  

Why is stretching so important?

  Stretching is the one part that is most often ignored by the majority of people. However, when stretching is properly integrated into a weight training program it

can actually speed up your muscle growth and help recovery.  

What does eccentric/negative mean?

  Eccentric training (also known as negative training) is a technique that allows you to push your muscles past their normal point of failure. Effectively it will offer greater stimulation and subsequent growth.   

What is the contraction of a movement?

  During the plan, your goal should not be to just lift weight but achieve the highest quality of muscle contraction on every rep of every set. What do we mean; well a contraction is actually feeling the muscle working on each rep. Start out on an exercise using a very light weight, concentrating on how the muscles feel during the movement. Gradually increase the weight from set to set you will begin to see and feel the contraction of each muscle you are working.  

Some of the exercises are hurting and not in a good way. What do I do?

  When the plan says I have to do 12 or 15 reps, the muscle really starts to burn a lot earlier than that. How do I get to 12 or 15 when it aches so much?   There is nothing wrong with a ‘rest pause’ procedure. This means stopping your rep for a few seconds during the set. This technique not only helps fatigue the muscle fibres, but can also help break through challenging strength and growth plateaus. An alternative is to drop the weight down to a lighter more controlled pace. Remember you want to feel the contraction.  

I feel intimidated going into the weights area of a gym. What do I do?   We all have to start somewhere, even that big guy in the corner of your gym felt intimidated the very first time he stepped foot on the gym floor.  You will find many people are actually in the same boat or have been through the exact same situation. Within the fitness world there is a very common trait with all gym goers - to want to improve themselves and help others. There is nothing more flattering than someone asking for your help at the gym. This means they are going to be very helpful, should you need it.

The next time you go into a gym, find the biggest and scariest person in there and ask them for some help - I can assure you they will be one of the nicest people you will ever meet and be more than happy to help.

I’ve read some things on the internet that would contradict what the 100 day plan tells me to do? What should I do?

  The Couples Get-Fit plan is a tried and tested plan by sponsored athletes with scientific backing. With everything in life, there are always contradictions;

however the results speak for themselves. Indeed I am a living testament to the success of the Plan. We encourage all our clients to question everything they are taught. Doing so enables us to grow as people. If there is something that you are unsure of, please contact us and explain the concerns. Who knows, you may help teach us something and allow us to make the plan even better!  

I find HIIT really hard to do. I get out of breath really quickly. What should I do?   We all have to start somewhere, it’s all about baby steps and ultimately getting you a fitter, stronger and healthier individual. You can contact LCF who will be able to work out alternative routines, or reduce the intensity to a more suitable standing based on your current fitness level.    

I find LISS really boring. How can I make this more fun?

  There a number of options available to make it more fun. If you are struggling or finding it tedious, the best form of cardio should be something that you enjoy. If you like swimming and hate jogging, then swim as much as you like. Alternatively, if you like jogging and hate swimming, then jog until your heart is content.  

The scales have increased in weight, yet I feel thinner?  What’s going on? This is actually a good sign. This means that you are now reaching the point where your body fat % is low enough to indicate the muscle gains that we are looking to achieve. Muscle weighs more than body fat and thus the more muscle that we grow, the heavier you will become. Your body weight is irrelevant really, it’s the measurement, mirror and general well-being that we will use as indicators of success.  

I feel heavier/bigger in a high carbohydrate day, than I do on a low carbohydrate day. Why is this? If your plan is designed for carbohydrate cycling, then the days that you consume carbohydrates will change. Some days you will have little carbohydrates and some days you will have lots. It’s important to note that for every gram of carbohydrate you consume, the body will retain 4ml (or 4grams) of water as a result. This means that if you eat 250g of carbs one day, your body weight will increase by 1kg compared to a day when you had little/no carbs. It’s important to note that this weight fluctuation is just water and your weight will continue to fluctuate as the days continue this carb cycling pattern.  

How much water should I drink on the plan? As much as you would like. However, a minimum of 1 pint of water should be consumed with every meal. You can drink more water than this if you prefer - in fact we encourage it.  

I feel really hungry all the time. What should I do? During the plan there may be times when you feel hungry, as the calories are carefully controlled. There are a number of methods that the team can discuss with you to help suppress these cravings.  

I woke up late and wasn’t able to do my morning workout - what do I do? Focus harder on preparing for success and try and squeeze in your cardio later in the day. If needed, do your cardio AFTER your weights session. Failing that, if you are unable to complete it later in the day, then treat that day as a REST DAY and move the planned cardio to your suggested rest day.   

I’m finding the plan hard to follow due to family commitments. What do I do? Preparation is key here. There is no excuse for not preparing your meals of an evening or early in the morning. You’ve lived your life and let outside sources ruin your progress to date. Now is the time to be selfish and ensure that you ACHIEVE YOUR GOALS. Doing so is going to make you fitter, stronger and healthier all round, which will ultimately mean that you can be a better person for your family in the long run.

THE COUPLES GETFIT GUIDE -

List of Contents: • Carb Cycling meal calendar • Meal plan explained • Rest day meal plan • Low carb day meal plan • Medium carb day meal plan • High carb day meal plan

MEAL PLAN CALENDAR SCHEDULE Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

MONDAY

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

TUESDAY

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

WEDNESDAY

REST DAY Carb Day

REST DAY Carb Day

REST DAY Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

REST DAY Carb Day

REST DAY Carb Day

REST DAY Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

THURSDAY

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

FRIDAY

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

MEDIUM Carb Day

SATURDAY

LOW Carb Day

LOW Carb Day

LOW Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

HIGH Carb Day

HIGH Carb Day

HIGH Carb Day

SUNDAY

LOW Carb Day

LOW Carb Day

LOW Carb Day

REST DAY Carb Day

REST DAY Carb Day

REST DAY Carb Day

LOW Carb Day

LOW Carb Day

LOW Carb Day

REST DAY Carb Day

REST DAY Carb Day

REST DAY Carb Day

MEAL PLAN EXPLAINED It is important to note that the meal plans listed below are for your reference and guidance ONLY. I fully encourage you to find out what your macros should be for YOU and YOUR dieting goals. However, the below is a really good guide for users who fall into the weight brackets that are listed. I have created 5 example meal plans for users who fall between these weight brackets: 60-70kg 70-80kg 80-90kg 90-100kg 100-110kg As a general rule of thumb, these meal plans would be a good place to start and adapt from there. The plans are structured in a carb & calorie cycling manor. Meaning that on some days your carbs and calories will be higher than others. This is a great way to keep body fat as low as possible while still promoting muscle growth.

EXCLUSIVE DISCOUNTS

CLICK BANNER

LIFE CHANGING FITNESS

CLICK BANNER

REST DAY MEAL PLAN - 60-70KG - MEN If you’re a male between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg MALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

4.9

10.4

85.7

1.0

0.4

5.0

6.1

71.0

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

10g

0.0

9.4

0.0

84.6

12.9

39.8

25.3

510.8

75g

0.0

2.0

23.0

110.0

200g

13.0

1.0

6.0

85.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

30.0

3.2

34.5

286.8

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

20g

3.0

13.0

3.0

141.0

16.0

22.3

16.0

328.7

HALF

14.5

0.5

3.0

74.5

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

9.0

53.0

2.0

0.8

10.0

12.3

142.4

18.3

16.5

31.3

346.9

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds Coconut oil - to cook in

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

18.0

13.0

33.0

321.0

95.2

94.8

140.1

1794.2

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 70-80KG - MEN If you’re a male between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg MALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

2.0

0.8

10.0

12.3

142.4

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

13.3

39.9

41.9

579.7

100g

0.0

2.0

31.0

142.0

100g

6.5

1.0

3.0

47.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

23.5

3.2

39.5

280.8

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

40g

6.0

26.0

6.0

282.0

19.0

35.3

19.0

469.7

HALF

15.0

0.5

3.0

76.5

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

8.5

51.0

2.0

0.8

10.0

12.3

142.4

18.8

16.5

30.8

346.9

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

25g

6.5

0.5

15.0

90.5

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

11.5

12.5

18.0

230.5

86.1

107.4

149.2

1907.6

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 80-90KG - MEN If you’re a male between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg MALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

2.0

0.0

9.0

13.0

133.0

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

10g

0.0

9.4

0.0

84.6

12.5

48.3

42.6

654.9

100g

0.0

2.0

25.0

118.0

200g

13.0

1.0

6.0

85.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

30.0

3.2

36.5

294.8

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

40g

6.0

26.0

6.0

282.0

19.0

35.3

19.0

469.7

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

2.0

17.0

102.0

2.0

0.8

10.0

12.3

142.4

34.8

18.0

42.3

470.4

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds Coconut oil - to cook in

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

18.0

13.0

33.0

321.0

114.3

117.8

173.4

2210.8

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 90-100KG - MEN If you’re a male between 90-100kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

90-100kg MALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

2.0

0.0

9.0

13.0

133.0

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

10g

0.0

9.4

0.0

84.6

12.5

48.3

42.6

654.9

150g

0.0

3.0

46.0

211.0

200g

13.0

1.0

6.0

85.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

30.0

4.2

57.5

387.8

40.0

8.0

20.0

8.0

244.0

40g

6.0

26.0

6.0

282.0

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds Coconut oil - to cook in

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Almonds Walnuts

0.0

MEAL TOTALS

14.0

46.0

14.0

526.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

2.0

17.0

102.0

2.0

0.8

10.0

12.3

142.4

34.8

18.0

42.3

470.4

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

30g

6.0

15.0

3.0

171.0

20.0

18.0

34.0

378.0

111.3

134.5

190.4

2417.1

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 100-110KG - MEN If you’re a male between 100-110kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

100-110kg MALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

4.0

1.6

20.0

24.6

284.8

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

10g

0.0

9.4

0.0

84.6

14.1

59.3

54.2

806.7

150g

0.0

3.0

46.0

211.0

100g

6.5

0.5

3.0

42.5

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

23.5

3.7

54.5

345.3

40g

8.0

20.0

8.0

244.0

40g

6.0

26.0

6.0

282.0

100g

12.0

0.0

2.0

56.0

26.0

46.0

16.0

582.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100.0

4.0

2.0

17.0

102.0

2.0

0.0

9.0

13.0

133.0

34.0

17.0

43.0

461.0

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

40g

9.0

20.0

4.0

232.0

20g

4.0

10.0

5.0

126.0

27.0

33.0

40.0

565.0

124.6

159.0

207.7

2760.0

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds Coconut oil - to cook in

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Almonds Walnuts Raspberries

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened 85% Dark Chocolate Peanut Butter

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 60-70KG - MEN If you’re a male between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

3.0

12.0

75.0

1.0

1.0

7.0

6.5

93.0

75g

5.0

0.0

1.0

24.0

20g

4.0

10.0

4.0

122.0

10.0

20.0

23.5

314.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

50g

0.0

1.0

13.0

61.0

12.0

12.0

21.0

240.0

100g

6.5

0.5

3.0

42.5

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

75g

0.0

4.0

23.0

128.0

14.5

10.5

38.0

304.5

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

12.5ml

1.0

3.5

0.0

35.5

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

40.0

16.5

30.5

430.5

MEAL TOTALS

0.0

0.0

0.0

0.0

4.0

1.5

20.0

109.5

4.0

1.5

20.0

109.5

Meal 1 Rump Steak Eggs - Large whole egg Mixed Peppers Nuts - Almonds

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water

MEAL TOTALS

LIFE CHANGING FITNESS

30g

LOW CARB DAY PLAN - 70-80KG - MEN If you’re a male between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

3.0

12.0

75.0

1.0

1.0

7.0

6.5

93.0

75g

5.0

0.0

1.0

24.0

20g

4.0

10.0

4.0

122.0

10.0

20.0

23.5

314.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

50g

0.0

1.0

13.0

61.0

12.0

12.0

21.0

240.0

200.0

13.0

1.0

6.0

85.0

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

75g

0.0

4.0

23.0

128.0

21.0

11.0

41.0

347.0

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

41.0

20.0

30.5

466.0

MEAL TOTALS

0.0

0.0

0.0

0.0

5.0

2.0

27.0

146.0

5.0

2.0

27.0

146.0

Meal 1 Rump Steak Eggs - Large whole egg Mixed Peppers Nuts - Almonds

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water

MEAL TOTALS

LIFE CHANGING FITNESS

40g

LOW CARB DAY PLAN - 80-90KG - MEN If you’re a male between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

6.0

23.0

146.0

1.0

1.0

7.0

6.5

93.0

75g

5.0

0.0

1.0

24.0

20g

4.0

10.0

4.0

122.0

10.0

23.0

34.5

385.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

100g

0.0

1.0

27.0

117.0

12.0

12.0

35.0

296.0

Meal 1 Rump Steak Eggs - Large whole egg Mixed Peppers Nuts - Almonds

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw

200.0

13.0

1.0

6.0

85.0

Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

75g

0.0

4.0

23.0

128.0

21.0

11.0

41.0

347.0

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie

60g

24.0

6.0

20.0

230.0

Nuts - Almonds

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince

50g

1.0

4.0

13.0

92.0

New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

41.0

20.0

30.5

466.0

MEAL TOTALS

0.0

0.0

0.0

0.0

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water

40g

5.0

2.0

27.0

146.0

Skittles

25g

23.0

1.0

0.0

101.0

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 90-100KG - MEN If you’re a male between 90-100kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

90-100kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

6.0

23.0

146.0

2.0

0.0

9.0

13.0

133.0

75g

5.0

0.0

1.0

24.0

10g

0.0

10.0

0.0

90.0

5.0

25.0

37.0

393.0

200g

25.0

0.0

9.0

136.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

25g

3.0

17.0

4.0

181.0

100g

0.0

1.0

27.0

117.0

36.0

19.0

44.0

491.0

200.0

13.0

1.0

6.0

85.0

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

100.0

0.0

5.0

31.0

169.0

21.0

12.0

49.0

388.0

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

41.0

20.0

30.5

466.0

MEAL TOTALS

0.0

0.0

0.0

0.0

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

160.0

98.0

212.5

2372.0

Meal 1 Rump Steak Whole Eggs Mixed Peppers Coconut oil - to cook in

MEAL TOTALS

Meal 2 Heinz - Baked Beans - Snap Pot Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Brazil Nuts Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 100-110KG - MEN If you’re a male between 100-110kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

100-110kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

6.0

23.0

146.0

2.0

0.0

9.0

13.0

133.0

75g

5.0

0.0

1.0

24.0

5g

0.0

5.0

0.0

45.0

5.0

20.0

37.0

348.0

200g

25.0

0.0

9.0

136.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

3.0

14.0

1.0

2.0

73.0

25g

3.0

17.0

4.0

181.0

100g

0.0

1.0

27.0

117.0

50.0

20.0

46.0

564.0

200.0

13.0

1.0

6.0

85.0

2.0

1.0

10.0

12.0

142.0

175g

7.0

1.0

6.0

61.0

150g

0.0

7.0

47.0

251.0

21.0

19.0

71.0

539.0

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

50g

6.0

0.0

1.0

28.0

100g

23.0

0.0

1.0

96.0

58.0

19.0

27.0

511.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

2.0

1.0

14.0

13.0

182.0

41.0

27.0

37.0

555.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

203.0

117.5

245.0

2849.5

Meal 1 Rump Steak Whole Eggs Mixed Peppers Coconut oil - to cook in

MEAL TOTALS

Meal 2 Heinz - Baked Beans - Snap Pot Sainsbury’s - Ready Sliced Runner Beans Spinach Sainsbury’s - Cooked Beetroot In Natural Juices Nuts - Brazil Nuts Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds Raspberries Bananas

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 60-70KG - MEN If you’re a male between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

75g

7.0

0.0

1.0

32.0

150g

9.0

0.0

1.0

40.0

1.0

0.4

5.0

6.2

71.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

0.0

MEAL TOTALS

18.4

8.0

19.2

222.2

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

9.0

53.0

2.0

0.8

10.0

12.3

142.4

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

32.8

17.0

34.3

421.4

25g

14.5

2.0

3.0

88.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

20g

4.0

10.0

4.0

122.0 0.0 0.0 0.0

MEAL TOTALS

24.5

14.0

9.0

260.0

100.0

0.0

1.0

21.0

93.0

100g

21.0

0.5

1.0

92.5

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot

0.0 0.0 0.0

MEAL TOTALS

40.0

2.5

29.5

300.5

125g

27.0

3.0

3.0

147.0

240.0

11.0

1.0

6.0

77.0

150g

0.0

7.0

31.0

187.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

38.0

11.0

40.0

411.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

5.0

2.0

27.0

146.0

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water

40g

0.0

MEAL TOTALS

LIFE CHANGING FITNESS

5.0

2.0

27.0

146.0

MEDIUM CARB DAY PLAN - 70-80KG - MEN If you’re a male between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

1.0

0.4

5.0

6.2

71.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

0.0

MEAL TOTALS

25.4

8.0

20.2

254.2

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

1.0

19.0

101.0

1.0

0.4

5.0

6.2

71.2

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

34.4

12.0

38.2

398.2

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

20g

4.0

10.0

4.0

122.0 0.0 0.0 0.0

MEAL TOTALS

39.0

16.0

12.0

348.0

150g

0.0

1.5

32.0

141.5

200g

41.0

1.0

2.0

181.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

60.0

17.5

41.5

563.5

125g

27.0

3.0

3.0

147.0

240.0

11.0

1.0

6.0

77.0

100g

0.0

4.5

21.0

124.5

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

38.0

8.5

30.0

348.5

MEAL TOTALS

0.0

0.0

0.0

0.0

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 80-90KG - MEN If you’re a male between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

1.0

0.0

7.0

6.0

87.0

2.0

0.0

0.0

7.0

28.0

25.0

10.0

27.0

298.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

1.0

19.0

101.0

2.0

0.8

10.0

12.3

142.4

Meal 1 Smoked Salmon Red, Onion Peppers Eggs - (whole egg) Egg Whites

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

34.8

17.0

44.3

469.4

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

20g

4.0

10.0

4.0

122.0 0.0 0.0 0.0

MEAL TOTALS

39.0

16.0

12.0

348.0

100g

0.0

1.0

21.0

93.0

200g

41.0

1.0

2.0

181.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

60.0

17.0

30.5

515.0

250.0

54.0

6.0

6.0

294.0

240.0

11.0

1.0

6.0

77.0

100.0

0.0

4.0

31.0

160.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

65.0

11.0

43.0

531.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

251.8

83.5

183.8

2493.9

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 90-100KG - MEN If you’re a male between 90-100kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

90-100kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

12.3

142.4

25.8

13.0

26.3

325.4

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100.0

4.0

1.0

19.0

101.0

2.0

0.8

10.0

12.3

142.4

34.8

17.0

44.3

469.4

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

10g

2.0

5.0

2.0

61.0 0.0 0.0 0.0

MEAL TOTALS

37.0

11.0

10.0

287.0

200g

0.0

2.0

42.0

186.0

300g

62.0

2.0

3.0

278.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

81.0

19.0

52.5

705.0

250.0

54.0

6.0

6.0

294.0

240.0

11.0

1.0

6.0

77.0

200g

0.0

9.0

41.0

245.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

65.0

16.0

53.0

616.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

50g

46.0

2.0

0.0

202.0

51.0

4.0

27.0

348.0

294.6

89.5

213.1

2836.3

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 100-110KG - MEN If you’re a male between 100-110kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

100-110kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

12.3

142.4

2.0

0.0

0.0

7.0

28.0

25.8

13.0

33.3

353.4

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

1.0

19.0

101.0

1.0

0.4

5.0

6.2

71.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs Egg Whites

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

34.4

12.0

38.2

398.2

100.0

58.0

8.0

12.0

352.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

30g

4.0

3.0

22.0

131.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened Whey Protein

0.0 0.0 0.0 0.0

MEAL TOTALS

68.0

13.0

36.0

533.0

150g

0.0

1.5

31.0

137.5

300g

62.0

2.0

3.0

278.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

81.0

18.5

41.5

656.5

500g

108.0

12.0

12.0

588.0

240.0

11.0

1.0

6.0

77.0

200g

0.0

9.0

41.0

245.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

119.0

22.0

59.0

910.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

356.2

91.0

235.0

3183.6

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 60-70KG - MEN If you’re a male between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

100g

22.0

1.0

1.0

101.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

100g

0.0

1.0

21.0

93.0

63.0

6.0

30.5

428.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

49.0

11.0

14.0

351.0

130g

33.0

2.0

7.0

178.0

150g

16.0

9.0

3.0

157.0

50g

0.0

0.5

13.0

56.5

1.0

0.0

7.0

6.0

87.0

49.0

18.5

29.0

478.5

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

296.0

56.0

144.5

2266.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 70-80KG - MEN If you’re a male between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

100g

0.0

1.0

21.0

93.0

84.0

6.0

31.5

516.0

2.5

22.0

0.5

2.0

100.5

25.0

20.5

0.0

0.0

82.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

91.5

11.5

16.0

533.5

130g

33.0

2.0

7.0

178.0

150g

16.0

9.0

3.0

157.0

50g

0.0

0.5

13.0

56.5

1.0

0.0

7.0

6.0

87.0

49.0

18.5

29.0

478.5

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

359.5

56.5

147.5

2536.5

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 80-90KG - MEN If you’re a male between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

100g

0.0

1.0

21.0

93.0

84.0

6.0

31.5

516.0

2.5

22.0

0.5

2.0

100.5

25.0

20.5

0.0

0.0

82.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

91.5

11.5

16.0

533.5

260g

66.0

4.0

14.0

356.0

150g

16.0

9.0

3.0

157.0

100.0

0.0

1.0

27.0

117.0

1.0

0.0

7.0

6.0

87.0

82.0

21.0

50.0

717.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 90-100KG - MEN If you’re a male between 90-100kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

90-100kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

35g

4.0

2.0

24.0

130.0

40.0

8.0

31.0

356.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

250g

56.0

6.0

5.0

298.0

100g

0.0

1.0

21.0

93.0

112.0

9.0

34.0

665.0

2.5

22.0

0.5

2.0

100.5

25.0

20.5

0.0

0.0

82.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

91.5

11.5

16.0

533.5

260g

66.0

4.0

14.0

356.0

150g

16.0

9.0

3.0

157.0

100.0

0.0

1.0

27.0

117.0

1.0

0.0

7.0

6.0

87.0

82.0

21.0

50.0

717.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

50g

46.0

2.0

0.0

202.0

51.0

4.0

27.0

348.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats Phd - Diet Whey White Chocolate Deluxe

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 100-110KG - MEN If you’re a male between 100-110kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

100-110kg MALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

200ml

0.0

2.0

1.0

22.0

100g

14.0

0.0

1.0

60.0

100g

59.0

8.0

11.0

352.0

35g

4.0

2.0

24.0

130.0

126.0

23.0

51.0

915.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

250g

56.0

6.0

5.0

298.0

100g

0.0

1.0

21.0

93.0

112.0

9.0

34.0

665.0

5.0

44.0

1.0

4.0

201.0

50g

41.0

0.0

0.0

164.0

1.0

24.0

6.0

20.0

230.0

109.0

7.0

24.0

595.0

260g

66.0

4.0

14.0

356.0

150g

16.0

9.0

3.0

157.0

150g

0.0

3.0

46.0

211.0

1.0

0.0

7.0

6.0

87.0

82.0

23.0

69.0

811.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

50g

46.0

2.0

0.0

202.0

51.0

4.0

27.0

348.0

551.0

77.5

242.0

3869.5

Meal 1 New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats Phd - Diet Whey White Chocolate Deluxe MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey Quest Bar - Quest Protein Bar Chocolate Brownie

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Chicken Breast Skinless Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 40-50KG - GIRL If you’re a female between 40-50kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

40-50kg FEMALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

4.9

10.4

85.7

1.0

0.4

5.0

6.1

71.0

75g

4.5

0.5

0.8

25.5

30g

6.0

15.0

6.0

183.0

10.9

25.4

23.3

365.2

75g

0.0

2.0

23.0

110.0

100g

6.5

0.5

3.0

42.5

50g

2.0

0.0

0.4

9.6

100g

13.0

0.2

4.7

72.6

21.5

2.7

31.1

234.7

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

20g

3.0

13.0

3.0

141.0

16.0

22.3

16.0

328.7

HALF

14.5

0.5

3.0

74.5

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

9.0

53.0

17.5

6.5

19.0

204.5

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

18.0

13.0

33.0

321.0

83.9

69.9

122.4

1454.1

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 50-60KG - GIRL If you’re a female between 50-60kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

50-60kg FEMALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

4.7

10.4

83.9

2.0

0.8

10.0

12.3

142.4

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

13.3

35.2

31.5

495.8

50g

0.0

1.0

15.5

71.0

100g

6.5

1.0

3.0

47.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

23.5

2.2

24.0

209.8

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

30g

4.0

19.0

4.0

203.0

17.0

28.3

17.0

390.7

HALF

15.0

0.5

3.0

76.5

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

8.5

51.0

18.0

6.5

18.5

204.5

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

25g

6.5

0.5

15.0

90.5

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

11.5

12.5

18.0

230.5

83.3

84.7

109.0

1531.3

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 60-70KG - GIRL If you’re a female between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg FEMALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

2.0

0.0

9.0

13.0

133.0

75g

4.5

0.5

0.8

25.5

20g

4.0

10.0

4.0

122.0

8.5

28.9

38.6

448.3

50g

0.0

1.0

12.5

59.0

200g

13.0

1.0

6.0

85.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

30.0

2.2

24.0

235.8

1.0

11.0

0.3

7.0

74.7

20g

2.0

9.0

6.0

113.0

40g

6.0

26.0

6.0

282.0

19.0

35.3

19.0

469.7

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

13.0

69.0

2.0

0.8

10.0

12.3

142.4

32.8

17.0

38.3

437.4

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Caramel Rice cakes - snakajacks Peanut Butter Walnuts

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

25g

6.5

0.5

15.0

90.5

75ml

1.0

1.0

1.0

17.0

85% Dark Chocolate

20g

4.0

10.0

2.0

114.0

11.5

11.5

18.0

221.5

101.8

94.9

137.9

1812.7

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 70-80KG - GIRL If you’re a female between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg FEMALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

4.6

10.4

83.0

2.0

0.0

9.0

13.0

133.0

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

12.5

34.1

32.2

485.5

50g

0.0

1.0

13.0

61.0

200g

13.0

1.0

6.0

85.0

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

30.0

2.2

24.5

237.8

20.0

4.0

10.0

4.0

122.0

40g

6.0

26.0

6.0

282.0

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Almonds Walnuts

0.0

MEAL TOTALS

10.0

36.0

10.0

404.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

12.0

65.0

2.0

0.8

10.0

12.3

142.4

32.8

17.0

37.3

433.4

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

85% Dark Chocolate

15g

3.0

7.5

1.5

85.5

17.0

10.5

32.5

292.5

102.3

99.8

136.5

1853.2

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

REST DAY MEAL PLAN - 80-90KG - GIRL If you’re a female between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg FEMALE TOTAL MACROS PER MEAL MEALS QTY

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

9.4

20.8

167.8

4.0

1.6

20.0

24.6

284.8

75g

4.5

0.5

0.8

25.5

40g

8.0

20.0

8.0

244.0

10g

0.0

9.4

0.0

84.6

14.1

59.3

54.2

806.7

150g

0.0

3.0

46.0

211.0

100g

6.5

0.5

3.0

42.5

100g

4.0

0.0

0.8

19.2

100g

13.0

0.2

4.7

72.6

23.5

3.7

54.5

345.3

40g

8.0

20.0

8.0

244.0

40g

6.0

26.0

6.0

282.0

100g

12.0

0.0

2.0

56.0

26.0

46.0

16.0

582.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100.0

4.0

2.0

17.0

102.0

2.0

0.0

9.0

13.0

133.0

34.0

17.0

43.0

461.0

50g

13.0

1.0

30.0

181.0

150ml

1.0

2.0

1.0

26.0

40g

9.0

20.0

4.0

232.0

20g

4.0

10.0

5.0

126.0

27.0

33.0

40.0

565.0

124.6

159.0

207.7

2760.0

Meal 1 Rump Steak Whole Eggs Mixed Peppers Almonds Coconut oil - to cook in

MEAL TOTALS

Meal 2 Skinless Chicken Breast Broccoli Cherry Tomatoes Baked Beans microwave pot

MEAL TOTALS

Meal 3 Almonds Walnuts Raspberries

MEAL TOTALS

Meal 4 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 5 Muscle Mousse Almond Milk - unsweetened 85% Dark Chocolate Peanut Butter

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 40-50KG - GIRL If you’re a female between 40-50kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

40-50kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

3.0

12.0

75.0

1.0

1.0

7.0

6.5

93.0

75g

5.0

0.0

1.0

24.0

6.0

10.0

19.5

192.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

50g

0.0

1.0

13.0

61.0

12.0

12.0

21.0

240.0

100g

6.5

0.5

3.0

42.5

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

50g

0.0

3.0

17.0

95.0

14.5

9.5

32.0

271.5

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

12.5ml

1.0

3.5

0.0

35.5

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

40.0

16.5

30.5

430.5

MEAL TOTALS

0.0

0.0

0.0

0.0

MEAL TOTALS

0.0

0.0

0.0

0.0

101.5

67.0

128.0

1521.0

Meal 1 Rump Steak Eggs - Large whole egg Mixed Peppers

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

PRE WORKOUT

POST WORKOUT

TOTALS

LIFE CHANGING FITNESS

70-80kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

LOW CARB DAY PLAN - 50-60KG - GIRL

Meal 1

0.0 3.0 13.0 79.0 50g Rump Steak 0.0 9.0Supplements 13.0are not listed 133.0 2.0 If you’re a female between 50-60kg in body weight, then this is a good starting meal plan to work with and adapt for you. Whole Eggs in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food 5.0 0.0 1.0 24.0 75g Mixed should be nice and high to gain all the Peppers nutrients you need for optimal growth. 0.0 10.0 0.0 90.0 10g Coconut oil - to cook in If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

50-60kg FEMALE MEALS

TOTAL MACROS 5.0 22.0 PER MEAL 27.0

MEAL TOTALS

Meal 2

QTY (g)

Heinz - Baked Beans - Snap Pot Meal 1 Sainsbury’s - Ready Sliced Runner Beans Rump Steak Spinach Eggs - Large whole egg Nuts - Brazil Nuts Mixed Peppers Sainsburys - Skinless & Boneless Haddock Fillet Nuts - Almonds

CARBS

FATS

PROTEIN

326.0 CALORIES

100g

12.5

0.0

4.5

68.0

200g 50g 50g 1.0 25g 75g 50g 40g

6.0 0.0 2.0 1.0 3.0 5.0 0.0 8.0

1.0 3.0 0.0 7.0 17.0 0.0 1.0 20.0

3.0 12.0 1.0 6.5 4.0 1.0 13.5 8.0

45.0 75.0 12.0 93.0 181.0 24.0 63.0 244.0

23.5

19.0

26.0

369.0

200.0

14.0 13.0

30.0 1.0

27.5 6.0

436.0 85.0

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

50g 200g

0.0 6.0

2.5 1.0

15.5 3.0

84.5 45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

50g

0.0

1.0

13.0

61.0

MEAL TOTALS

Meal 3 MEAL TOTALS Broccoli - Raw Egg - Large Meal 2 Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet MEAL TOTALS

21.0

9.5

33.5

303.5

60g

12.0 24.0

12.0 6.0

21.0 20.0

240.0 230.0

25g

5.0

13.0

5.0

157.0

200.0

13.0

1.0

6.0

85.0

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

75g

0.0

4.0

23.0

128.0

29.0

19.0

25.0

387.0

50g

21.0 1.0

11.0 4.0

41.0 13.0

347.0 92.0

1.0

37.0

2.0

11.0

210.0

2.0 24.0 1.0 5.0

7.0 6.0 7.0 13.0

0.0 20.0 6.5 5.0

71.0 230.0 93.0 157.0

41.0

20.0

30.5

466.0

Meal 4 TOTALS Quest Bar - Quest Protein Bar ChocolateMEAL Brownie Nuts - Almonds Meal 3

Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey MinceMEAL TOTALS New York Bakery Co - Wholemeal Bagels Meal 4 Hellmans - Light Mayo Quest Bar - Quest Protein Bar Chocolate Brownie Eggs - Large whole egg Nuts - Almonds

25ml 60g 1.0 25g

MEAL TOTALS

PRE WORKOUT MEAL TOTALS

29.0

19.0

25.0

387.0

1.0

1.0 0.0 37.0

4.0 0.0 2.0

13.0 0.0 11.0

92.0 0.0 210.0

25ml

2.0

7.0

0.0

71.0

Meal 5 Sainsbury’s - Lean Turkey Mince MEAL TOTALS New York Bakery Co - Wholemeal Bagels POST WORKOUTHellmans - Light Mayo

MEAL TOTALS MEAL TOTALS TOTALS

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

50g

0.0

0.0

0.0

0.0

40.0

13.0

24.0

373.0 1851.5

119.5

89.5

142.0

0.0

0.0

0.0

0.0

116.0

85.0

138.5

1783.0

LOW CARB DAY PLAN - 60-70KG - GIRL If you’re a female between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

3.0

12.0

75.0

1.0

1.0

7.0

6.5

93.0

75g

5.0

0.0

1.0

24.0

20g

4.0

10.0

4.0

122.0

10.0

20.0

23.5

314.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

20g

4.0

10.0

4.0

122.0

50g

0.0

1.0

13.5

63.0

12.0

12.0

21.5

242.0

Meal 1 Rump Steak Eggs - Large whole egg Mixed Peppers Nuts - Almonds

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Almonds Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw

200.0

13.0

1.0

6.0

85.0

Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

75g

0.0

4.0

23.0

128.0

21.0

11.0

41.0

347.0

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie

60g

24.0

6.0

20.0

230.0

Nuts - Almonds

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince

50g

1.0

4.0

13.0

92.0

New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

41.0

20.0

30.5

466.0

MEAL TOTALS

0.0

0.0

0.0

0.0

113.0

82.0

141.5

1756.0

TOTALS

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 70-80KG - GIRL If you’re a female between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

50g

0.0

3.0

13.0

79.0

2.0

0.0

9.0

13.0

133.0

75g

5.0

0.0

1.0

24.0

10g

0.0

10.0

0.0

90.0

5.0

22.0

27.0

326.0

100g

12.5

0.0

4.5

68.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

25g

3.0

17.0

4.0

181.0

50g

0.0

1.0

13.5

63.0

23.5

19.0

26.0

369.0

200.0

13.0

1.0

6.0

85.0

1.0

1.0

5.0

6.0

73.0

175g

7.0

1.0

6.0

61.0

50g

0.0

2.5

15.5

84.5

21.0

9.5

33.5

303.5

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

29.0

19.0

25.0

387.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

1.0

1.0

7.0

6.5

93.0

MEAL TOTALS

41.0

20.0

30.5

466.0

MEAL TOTALS

0.0

0.0

0.0

0.0

MEAL TOTALS

0.0

0.0

0.0

0.0

119.5

89.5

142.0

1851.5

Meal 1 Rump Steak Whole Eggs Mixed Peppers Coconut oil - to cook in

MEAL TOTALS

Meal 2 Heinz - Baked Beans - Snap Pot Sainsbury’s - Ready Sliced Runner Beans Spinach Nuts - Brazil Nuts Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

PRE WORKOUT

POST WORKOUT

TOTALS

LIFE CHANGING FITNESS

LOW CARB DAY PLAN - 80-90KG - GIRL If you’re a female between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

100g

0.0

6.0

23.0

146.0

2.0

0.0

9.0

13.0

133.0

75g

5.0

0.0

1.0

24.0

5g

0.0

5.0

0.0

45.0

5.0

20.0

37.0

348.0

200g

25.0

0.0

9.0

136.0

200g

6.0

1.0

3.0

45.0

50g

2.0

0.0

1.0

12.0

3.0

14.0

1.0

2.0

73.0

25g

3.0

17.0

4.0

181.0

100g

0.0

1.0

27.0

117.0

50.0

20.0

46.0

564.0

200.0

13.0

1.0

6.0

85.0

2.0

1.0

10.0

12.0

142.0

175g

7.0

1.0

6.0

61.0

150g

0.0

7.0

47.0

251.0

21.0

19.0

71.0

539.0

60g

24.0

6.0

20.0

230.0

25g

5.0

13.0

5.0

157.0

50g

6.0

0.0

1.0

28.0

100g

23.0

0.0

1.0

96.0

58.0

19.0

27.0

511.0

50g

1.0

4.0

13.0

92.0

1.0

37.0

2.0

11.0

210.0

25ml

2.0

7.0

0.0

71.0

2.0

1.0

14.0

13.0

182.0

41.0

27.0

37.0

555.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

203.0

117.5

245.0

2849.5

Meal 1 Rump Steak Whole Eggs Mixed Peppers Coconut oil - to cook in

MEAL TOTALS

Meal 2 Heinz - Baked Beans - Snap Pot Sainsbury’s - Ready Sliced Runner Beans Spinach Sainsbury’s - Cooked Beetroot In Natural Juices Nuts - Brazil Nuts Sainsburys - Skinless & Boneless Haddock Fillet

MEAL TOTALS

Meal 3 Broccoli - Raw Egg - Large Sainsbury’s - Ready Prepared Tender Green Medley Sainsbury’s Beef Mince 5% Fat - Minced Beef

MEAL TOTALS

Meal 4 Quest Bar - Quest Protein Bar Chocolate Brownie Nuts - Almonds Raspberries Bananas

MEAL TOTALS

Meal 5 Sainsbury’s - Lean Turkey Mince New York Bakery Co - Wholemeal Bagels Hellmans - Light Mayo Eggs - Large whole egg

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 40-50KG - GIRL If you’re a female between 40-50kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

40-50kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

75g

7.0

0.0

1.0

32.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

13.0

145.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

0.0

MEAL TOTALS

18.8

13.0

26.0

296.2

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

9.0

53.0

2.0

0.8

10.0

12.3

142.4

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

32.8

17.0

34.3

421.4

25g

14.5

2.0

3.0

88.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

20g

4.0

10.0

4.0

122.0 0.0 0.0 0.0

MEAL TOTALS

24.5

14.0

9.0

260.0

50g

0.0

0.5

12.0

52.5

100g

21.0

0.5

1.0

92.5

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot

0.0 0.0 0.0

MEAL TOTALS

40.0

2.0

20.5

260.0

125g

27.0

3.0

3.0

147.0

240.0

11.0

1.0

6.0

77.0

75g

0.0

3.5

16.5

97.5

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

38.0

7.5

25.5

321.5

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

MEAL TOTALS

10g

POST WORKOUT 0.0

MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

0.0

0.0

0.0

0.0

154.1

63.0

115.3

1644.6

MEDIUM CARB DAY PLAN - 50-60KG - GIRL If you’re a female between 50-60kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

50-60kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

13.0

145.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

0.0

MEAL TOTALS

25.8

13.0

27.0

328.2

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

1.0

19.0

101.0

1.0

0.4

5.0

6.2

71.2

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

34.4

12.0

38.2

398.2

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

40g

8.0

20.0

8.0

244.0 0.0 0.0 0.0

MEAL TOTALS

43.0

26.0

16.0

470.0

75g

0.0

0.8

16.0

70.8

100g

21.0

0.5

1.0

92.5

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

40.0

16.3

24.5

404.3

125g

27.0

3.0

3.0

147.0

240.0

11.0

1.0

6.0

77.0

50g

0.0

2.3

12.0

68.3

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

38.0

6.3

21.0

292.3

MEAL TOTALS

0.0

0.0

0.0

0.0

MEAL TOTALS

0.0

0.0

0.0

0.0

181.2

73.5

126.7

1892.9

PRE WORKOUT

POST WORKOUT

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 60-70KG - GIRL If you’re a female between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

1.0

0.0

7.0

6.0

87.0

2.0

0.0

0.0

7.0

28.0

25.0

10.0

27.0

298.0

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

12.0

65.0

2.0

0.8

10.0

12.3

142.4

Meal 1 Smoked Salmon Red, Onion Peppers Eggs - (whole egg) Egg Whites

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

32.8

17.0

37.3

433.4

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

20g

4.0

10.0

4.0

122.0 0.0 0.0 0.0

MEAL TOTALS

39.0

16.0

12.0

348.0

50g

0.0

0.5

12.0

52.5

200g

41.0

1.0

2.0

181.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

60.0

16.5

21.5

474.5

125g

27.0

3.0

3.0

147.0

240.0

11.0

1.0

6.0

77.0

50g

0.0

2.0

15.5

80.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

38.0

6.0

24.5

304.0

MEAL TOTALS

0.0

0.0

0.0

0.0

20g

2.5

1.0

13.5

73.0

25g

23.0

1.0

0.0

101.0

25.5

2.0

13.5

174.0

220.3

67.5

135.8

2031.9

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

MEDIUM CARB DAY PLAN - 70-80KG -GIRL If you’re a female between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

12.3

142.4

25.8

13.0

26.3

325.4

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

50g

2.0

1.0

10.5

59.0

2.0

0.8

10.0

12.3

142.4

32.8

17.0

35.8

427.4

50g

29.0

4.0

6.0

176.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

MEAL TOTALS

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened

0.0

Almonds

10g

2.0

5.0

2.0

61.0 0.0 0.0 0.0

MEAL TOTALS

37.0

11.0

10.0

287.0

100g

0.0

1.0

21.0

93.0

300g

62.0

2.0

3.0

278.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

81.0

18.0

31.5

612.0

250.0

54.0

6.0

6.0

294.0

240.0

11.0

1.0

6.0

77.0

100g

0.0

4.5

21.0

124.5

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

TOTALS

LIFE CHANGING FITNESS

MEAL TOTALS

65.0

11.5

33.0

495.5

MEAL TOTALS

0.0

0.0

0.0

0.0

241.6

70.5

136.6

2147.3

MEDIUM CARB DAY PLAN - 80-90KG -GIRL If you’re a female between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

60g

2.0

3.0

11.0

79.0

150g

14.0

0.0

2.0

64.0

150g

9.0

0.0

1.0

40.0

2.0

0.8

10.0

12.3

142.4

2.0

0.0

0.0

7.0

28.0

25.8

13.0

33.3

353.4

1.0

29.0

1.0

6.0

149.0

25g

1.0

5.0

7.0

77.0

100g

4.0

1.0

19.0

101.0

1.0

0.4

5.0

6.2

71.2

Meal 1 Smoked Salmon Red, Onion Peppers Whole Eggs Egg Whites

MEAL TOTALS

Meal 2 Wholemeal Pita Mozzarella Cheese Turkey Breast Whole Eggs

0.0 0.0 0.0 0.0

MEAL TOTALS

34.4

12.0

38.2

398.2

100.0

58.0

8.0

12.0

352.0

50g

6.0

0.0

1.0

28.0

200ml

0.0

2.0

1.0

22.0

30g

4.0

3.0

22.0

131.0

Meal 3 Porridge Oats Raspberrys Almond Milk - unsweetened Whey Protein

0.0 0.0 0.0 0.0

MEAL TOTALS

68.0

13.0

36.0

533.0

150g

0.0

1.5

31.0

137.5

300g

62.0

2.0

3.0

278.0

200g

6.0

1.0

3.0

45.0

100g

13.0

0.0

4.5

70.0

15g

0.0

14.0

0.0

126.0

Meal 4 Smoked Cod Fillet Potato Sweet Sliced Runner Beans Baked Beans - Snap Pot Olive oil to spinkle over meal

0.0 0.0 0.0

MEAL TOTALS

81.0

18.5

41.5

656.5

500g

108.0

12.0

12.0

588.0

240.0

11.0

1.0

6.0

77.0

200g

0.0

9.0

41.0

245.0

Meal 5 Tilda - Mexican Chilli and Bean Steamed Basmati Rice Ready Prepared Butternut Squash & Asparagus MedExtra Lean Beef Steak Mince

0.0 0.0 0.0 0.0 0.0

MEAL TOTALS

119.0

22.0

59.0

910.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

356.2

91.0

235.0

3183.6

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 40-50KG - GIRL If you’re a female between 40-50kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

40-50kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

50g

0.5

0.5

12.0

54.5

70.5

1.5

26.0

399.5

100g

22.0

1.0

1.0

101.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

50g

0.0

1.0

12.0

57.0

63.0

6.0

21.5

392.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

49.0

11.0

14.0

351.0

130g

33.0

2.0

7.0

178.0

150g

16.0

9.0

3.0

157.0

50g

0.0

0.5

13.0

56.5

1.0

0.0

7.0

6.0

87.0

MEAL TOTALS

49.0

18.5

29.0

478.5

MEAL TOTALS

0.0

0.0

0.0

0.0

40g

5.0

2.0

27.0

146.0

25g

23.0

1.0

0.0

101.0

28.0

3.0

27.0

247.0

295.5

46.0

124.5

2094.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

PRE WORKOUT

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 50-60KG - GIRL If you’re a female between 50-60kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

50-60kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

100g

0.0

1.0

21.0

93.0

84.0

6.0

31.5

516.0

2.5

22.0

0.5

2.0

100.5

12.5

10.5

0.0

0.0

42.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

81.5

11.5

16.0

493.5

130g

33.0

2.0

7.0

178.0

150g

16.0

9.0

3.0

157.0

50g

0.0

0.5

13.0

56.5

1.0

0.0

7.0

6.0

87.0

49.0

18.5

29.0

478.5

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

20g

2.5

1.0

13.5

73.0

25g

23.0

1.0

0.0

101.0

25.5

2.0

13.5

174.0

347.0

55.5

134.0

2423.5

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 60-70KG - GIRL If you’re a female between 60-70kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

60-70kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

36.0

6.0

7.0

226.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

50g

1.0

1.0

12.5

63.0

71.0

2.0

26.5

408.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

125g

28.0

3.0

2.5

149.0

50g

0.0

1.0

11.0

53.0

84.0

6.0

21.5

476.0

2.5

22.0

0.5

2.0

100.5

12.5g

10.0

0.0

0.0

40.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

81.0

11.5

16.0

491.5

260g

66.0

4.0

14.0

356.0

150g

16.0

9.0

3.0

157.0

50g

0.0

1.0

13.5

63.0

1.0

0.0

7.0

6.0

87.0

82.0

21.0

36.5

663.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

20g

2.5

1.0

13.5

73.0

25g

23.0

1.0

0.0

101.0

25.5

2.0

13.5

174.0

379.5

58.0

121.0

2524.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 70-80KG - GIRL If you’re a female between 70-80kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

70-80kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

200ml

0.0

2.0

1.0

22.0

50g

7.0

0.0

0.5

30.0

50g

29.0

4.0

5.5

174.0

15.0

2.0

1.0

15.0

77.0

38.0

7.0

22.0

303.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

250g

56.0

6.0

5.0

298.0

50g

0.0

1.0

11.0

53.0

112.0

9.0

24.0

625.0

2.5

22.0

0.5

2.0

100.5

12.5

10.0

0.0

0.0

40.0

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

81.0

11.5

16.0

491.5

260g

66.0

4.0

14.0

356.0

150g

16.0

9.0

3.0

157.0

50g

0.0

1.0

13.5

63.0

1.0

0.0

7.0

6.0

87.0

82.0

21.0

36.5

663.0

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

20.0

2.5

1.0

13.5

73.0

25.0

23.0

1.0

0.0

101.0

25.5

2.0

13.5

174.0

409.5

62.0

149.0

2792.0

Meal 1 Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats Phd - Diet Whey White Chocolate Deluxe

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Skinless & Boneless Haddock Fillet Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

HIGH CARB DAY PLAN - 80-90KG - GIRL If you’re a female between 80-90kg in body weight, then this is a good starting meal plan to work with and adapt for you. Supplements are not listed in this plan as they are very much user specific. However, ultimately supplements are really not essential for a Couples Get-Fit plan as your food should be nice and high to gain all the nutrients you need for optimal growth. If there are foods listed below that you dont like or cant eat, then use My Fitness Pal to find a food group that best meets your macros and is a good alternative. Contact me on twitter to help if needed - @danwheeler

80-90kg FEMALE TOTAL MACROS PER MEAL MEALS QTY (g)

CARBS

FATS

PROTEIN

CALORIES

1.0

45.0

1.0

9.0

225.0

20g

4.0

10.0

5.0

126.0

200ml

0.0

2.0

1.0

22.0

100g

14.0

0.0

1.0

60.0

50g

29.0

4.0

5.5

174.0

92.0

17.0

21.5

607.0

200g

6.0

1.0

3.0

45.0

200g

38.0

0.0

2.0

160.0

200g

26.0

0.0

9.0

140.0

100g

1.0

1.0

23.0

105.0

71.0

2.0

37.0

450.0

200g

43.0

1.0

2.0

189.0

200g

13.0

1.0

6.0

85.0

125g

27.0

3.0

2.5

145.0

50g

0.0

1.0

11.0

53.0

83.0

6.0

21.5

472.0

5.0

44.0

1.0

4.0

201.0

25g

20.0

0.0

0.0

80.0

1.0

24.0

6.0

20.0

230.0

88.0

7.0

24.0

511.0

130g

33.0

2.0

7.0

178.0

150g

16.0

9.0

3.0

157.0

75g

0.0

1.5

23.0

105.5

1.0

0.0

7.0

6.0

87.0

49.0

19.5

39.0

527.5

0.0

9.5

0.0

85.5

0.0

9.5

0.0

85.5

20g

2.5

1.0

13.5

73.0

25g

23.0

1.0

0.0

101.0

25.5

2.0

13.5

174.0

408.5

63.0

156.5

2827.0

Meal 1 New York Bakery Co. - Cinnamon and Raisin Bagel Sainsbury’s - Peanut Butter - Smooth Alpro - Almond Milk - Unsweetened Blueberries Co-op - Porridge Oats

MEAL TOTALS

Meal 2 Sainsbury’s - Ready Sliced Runner Beans Sainsbury’s - Sweet Potatoes, Heinz - Baked Beans - Snap Pot Turkey Breast - Boneless Skinless

MEAL TOTALS

Meal 3 Raw - Potato Sweet Broccoli Tilda - Sundried Tomato Steamed Basmati Rice Sainsbury’s - Smoked Cod Fillet

MEAL TOTALS

Meal 4 Kallo - Caramel Corn and Rice Cake Honey Quest Bar - Quest Protein Bar Chocolate Brownie

MEAL TOTALS

Meal 5 Ainsley Harriott - Moroccan Medley Cous Cous Dolmio - Stir-in Sauce - Slow Roasted Garlic & Tomato Sainsburys - Chicken Breast Skinless Eggs - (whole egg)

MEAL TOTALS

PRE WORKOUT 10g coconut oil mixed in a strong black coffee

10g

MEAL TOTALS

POST WORKOUT Whey Protein mixed with water Skittles MEAL TOTALS

TOTALS

LIFE CHANGING FITNESS

THE COUPLES GET-FIT GUIDE -

List of Contents: • Workout calendar • Legs workout • Shoulder workout • Back workout • Chest workout • Shoulders workout • Arms workout • HIIT & Cardio workout

TRAINING PLAN EXPLAINED I hope you are ready to train harder than ever before... These workouts are not for the faint hearted! The training plan works on a 3 week rotation that is repeated 4 times. The purpose of the 3 week cycle is to hit all 3 types of muscles fibres with as much effort and force as possible, thus causing maximal muscle breakdown and ultimately growth. Each week you will be hitting a high rep periodisation routine. Each workout you will be hitting different muscle groups per week and literally smashing them within an inch of their life. You will be burning more calories in these workouts than any other weighted sessions you’ve ever done before. Make sure you pay attention to the rest periods and the TEMPO! The tempo is KEY here. The cardio workouts are there to keep your fitness up and burn addition calories to increase your diet deficit. There is a tracking sheet within the workouts so you can track progress each week. Be sure to print out a few copies of each and take them to the gym with you. Over the course of the 12 weeks, you can use these sheets to track strength and aim to beat the previous sessions targets! If you dont know what a particular exercise is, simply copy the name into YouTube and there will be lots of videos to show you how to do them....

WHAT IS A DROPSET? (From Wikipedia) In bodybuilding and weight training, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights. Example: While performing a biceps curl, the person lifting the weight would start with a 25 kg dumbbell and do as many repetitions as possible without significantly compromising form. Then a 20 kg weight would be used until exhaustion is reached. One could continue to “drop” down as many times as he or she wishes, but some bodybuilders recommend using no more than three distinct weights e.g. 25, 20, 15. GLOSSARY DS PR RP TF

DROP SET PARTIAL REPS REST PAUSE TO FAILURE

LIFE CHANGING FITNESS

WORKOUTS CALENDAR SCHEDULE Week 1

MONDAY

TUESDAY

DTP Shoulders

REST

THURSDAY

DTP Back Workout

FRIDAY

DTP Chest Workout

SATURDAY

SUNDAY

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP Leg Workout Legs Workout Legs Workout Arms Workout Arms Workout Arms Workout Leg Workout Legs Workout Legs Workout Arms Workout Arms Workout Arms Workout

45min FASTED LISS

WEDNESDAY

Week 2

DTP Shoulders Workout

REST

45min FASTED LISS DTP Back Workout DTP Chest Workout

DTP Shoulders Workout

REST

DTP Chest Workout

DTP Back Workout

DTP Back Workout

CARDIO HIIT & Abs

45min FASTED LISS

45min FASTED LISS

DTP Chest Work-

DTP Shoulders

DTP Chest Workout

45min FASTED LISS DTP Back Workout

45min FASTED LISS

45min FASTED LISS

DTP Chest Work-

DTP Shoulders

DTP Back Workout

REST

CARDIO HIIT & Abs

CARDIO HIIT & Abs

DTP Back Workout

DTP Shoulders Workout

DTP Shoulders Workout

DTP Chest Workout

DTP Shoulders Workout

REST

45min FASTED LISS DTP Back Workout DTP Chest Workout

DTP Shoulders Workout

DTP Chest Workout

REST

DTP Back Workout

DTP Back Workout

CARDIO HIIT & Abs

45min FASTED LISS

45min FASTED LISS

DTP Chest Work-

DTP Shoulders

DTP Chest Workout

45min FASTED LISS DTP Back Workout

45min FASTED LISS DTP Chest Work-

DTP Back Workout

CARDIO HIIT & Abs

CARDIO HIIT & Abs

DTP Shoulders Workout

DTP Shoulders Workout

DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP DTP Arms Workout Arms Workout Arms Workout Leg Workout Legs Workout Legs Workout Arms Workout Arms Workout Arms Workout Leg Workout Legs Workout Legs Workout

CARDIO HIIT & Abs

CARDIO HIIT & Abs

CARDIO HIIT & Abs

REST

REST

REST

CARDIO HIIT & Abs

CARDIO HIIT & Abs

CARDIO HIIT & Abs

REST

REST

REST

LEG T U O K R WO RKOUT O W G E IMATE L T L U E H T

Life Changing Fitness has a 100% success rate in achieving client objectives – a record we’re proud of, and are keen to uphold. Over the years, we’ve tailored fitness and nutritional plans to individuals, and seen lives changed over and over again.

INTRO Welcome to the Life Changing Fitness Leg workout The legs are arguably the most important elements of your body to train. At Life Changing Fitness we are very passionate about having strong quads, hamstrings, hips and glutes! Why? Well, the Glutes are the biggest muscle group in the body and are vitally important when stability and strength is needed for all major lifts. Having strong glutes can help improve your chest press for example.

Equally, having a strong hip structure will dramatically improve all major lifts when combined with a good solid glute foundation. This workout is designed to test your leg strength to the maximum. Leaving the gym having totally emptied yourself and struggling to walk out - let alone in a few days after!

PLAN DETAILS TIPS/FORM TECHNIQUE •

When performing the leg extensions, concentrate on the contraction of the quads. You want to try and squeeze them as hard as possible at the top of each rep.

•

When performing the squats, you want to ensure you push your hips forward at the top of the rep and squeeze the glutes as hard as possible before you begin the eccentric element of the next rep.

•

Training the Calves is all about volume and weight. This will be one of the more painful exercises, however its vital that you try and stay in the high rep pain zone for as long as you possibly can. Only stop and rest/ pause when you lose form in the rep.

LIFE CHANGING FITNESS

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

LEGS WORKOUT DTP - Phase 1 Legs

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Leg extensions

1

50

1

2

1

1

Standing Calve Raises

1

50

1

1

1

1

Leg extensions

1

40

1

2

1

1

Standing Calve Raises

1

40

1

1

1

1

Leg extensions

1

30

1

2

1

1

Standing Calve Raises

1

30

1

1

1

1

Leg extensions

1

20

1

2

1

1

Standing Calve Raises

1

20

1

1

1

1

Leg extensions

1

10

1

2

1

1

Standing Calve Raises

1

10

1

1

1

1

Laying Hamstring Curl

1

10

1

2

1

1

BW Walking Lunges

1

10

1

1

1

1

Laying Hamstring Curl

1

20

1

2

1

1

BW Walking Lunges

1

20

1

1

1

1

Laying Hamstring Curl

1

30

1

2

1

1

BW Walking Lunges

1

30

1

1

1

1

Laying Hamstring Curl

1

40

1

2

1

1

BW Walking Lunges

1

40

1

1

1

1

Laying Hamstring Curl

1

50

1

2

1

1

BW Walking Lunges

1

50

1

1

1

1

TYPE

WEIGHT

REPS

Set 2 WEIGHT

SS 110 SS 120 SS 120 SS 110 SS 100 SS 90 TF 80

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 2 Legs

Set 1

50

1

2

1

1

Seated Calve Raises

1

50

1

1

1

1

Leg press

1

40

1

2

1

1

Seated Calve Raises

1

40

1

1

1

1

Leg press

1

30

1

2

1

1

Seated Calve Raises

1

30

1

1

1

1

Leg press

1

20

1

2

1

1

Seated Calve Raises

1

20

1

1

1

1

Leg press

1

10

1

2

1

1

Seated Calve Raises

1

10

1

1

1

1

Stiff leg deadlift

1

10

1

2

1

1

BW Sissy squat

1

10

1

1

1

1

Stiff leg deadlift

1

20

1

2

1

1

BW Sissy squat

1

20

1

1

1

1

Stiff leg deadlift

1

30

1

2

1

1

BW Sissy squat

1

30

1

1

1

1

Stiff leg deadlift

1

40

1

2

1

1

BW Sissy squat

1

40

1

1

1

1

Stiff leg deadlift

1

50

1

2

1

1

BW Sissy squat

1

50

1

1

1

1

REST

TYPE

WEIGHT

REPS

SS 120 SS 120 SS 110 SS 100 SS 90 TF 80

DTP - Phase 3 Legs

Set 1

1

2

1

1

Standing Calve Raises

1

50

1

1

1

1

Hack Squat

1

40

1

2

1

1

Standing Calve Raises

1

40

1

1

1

1

Hack Squat

1

30

1

2

1

1

Standing Calve Raises

1

30

1

1

1

1

Hack Squat

1

20

1

2

1

1

Standing Calve Raises

1

20

1

1

1

1

Hack Squat

1

10

1

2

1

1

Standing Calve Raises

1

10

1

1

1

1

DB Walking Lunges

1

10

1

2

1

1

BW Split Squats (reps per leg)

1

10

1

1

1

1

DB Walking Lunges

1

20

1

2

1

1

BW Split Squats (reps per leg)

1

20

1

1

1

1

DB Walking Lunges

1

30

1

2

1

1

BW Split Squats (reps per leg)

1

30

1

1

1

1

DB Walking Lunges

1

40

1

2

1

1

BW Split Squats (reps per leg)

1

40

1

1

1

1

DB Walking Lunges

1

50

1

2

1

1

BW Split Squats (reps per leg)

1

50

1

1

1

1

REPS

110

TOTAL VOLUME MOVED

50

WEIGHT

SS

TO FAILURE

1

REPS

100

TF

Hack Squat

WEIGHT

SS

REST PAUSE

TEMPO

REPS

90

RP

REST

TYPE

WEIGHT

REPS

REPS

Set 3 WEIGHT

Set 4

REPS

WEIGHT

SS 80 SS 90 SS 100 SS 110 SS 120 SS 120 SS 110 SS 100 SS 90 TF 80

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

KG

WEIGHT

DROP SET

KG

Mins/Secs

Set 2

DS

TIME UNDER TENSION

0

Set 5

SS

TOTAL TIME UNDER TENSION

RANGE

WEIGHT

Set 4

80

PARTIAL REPS

SETS

REPS

Set 3

SS

PR

VOLUME

KG

WEIGHT

DROP SET

Totals

Mins/Secs

Set 2

DS

Exercise

REPS

100

RP

1

WEIGHT

SS

TOTAL TIME UNDER TENSION

Leg press

REPS

90

PARTIAL REPS

TEMPO

WEIGHT

SS

PR

RANGE

REPS

Set 5

80

DROP SET

SETS

WEIGHT

Set 4

SS

DS

Exercise

REPS

Set 3

Mins/Secs

KG

REPS

Set 5 WEIGHT

REPS

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

S R E D L U O H S T U O K R O W RKOUT O W S R E HOULD S E T A IM THE ULT

Life Changing We specialise Fitnessinhas tailored a 100% plans success that match rate in your achieving specific client needs objectives – giving–you a record the we’re proud best of, and chance are keen of achieving to uphold. your Over goals. the years, In fact,we’ve we’vetailored got a 100% fitness client and objective nutritional plans success rate,to soindividuals, if you stickand to your seenschedule, lives changed you’reover almost andguaranteed over again. to succeed.

INTRO Welcome to the Life Changing Fitness Shoulder Workout. A common trait we find with many clients that come to Life Changing Fitness is that is they tend to overwork the front deltoid as well as incorporating all the major upper body muscle groups. They work the back, chest, shoulders, and arms; all of which can sometimes lead to internally rotating the shoulder. As a result, the muscles used in external rotation are under worked.

It’s Important that the small muscles that surround the shoulder joint are worked as equals. These are the key muscles that keep the joint functioning properly. Weakness in any of the muscles can cause instability. The following workout focuses on key areas without overemphasising front delts while proving a whole raft of exercise variety.

PLAN DETAILS TIPS/FORM TECHNIQUE •

Correct form is important for any shoulder workouts. The ball-and-socket joints’ are vulnerable to injury. (Spend 5-10 minutes on mobility work prior to starting the following workout)

•

There are 3 distinct “heads” to the shoulder, the anterior (front), the medial (side) and the posterior (rear) train each individual head

LIFE CHANGING FITNESS

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

SHOULDERS WORKOUT DTP - Phase 1 Shoulders

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Seated DB Shoulder Press

1

50

1

2

1

1

DB Side Lateral Raises (Thumbs down - little finger up)

1

50

1

1

1

1

Seated DB Shoulder Press

1

40

1

2

1

1

DB Side Lateral Raises (Thumbs down - little finger up)

1

40

1

1

1

1

Seated DB Shoulder Press

1

30

1

2

1

1

DB Side Lateral Raises (Thumbs down - little finger up)

1

30

1

1

1

1

Seated DB Shoulder Press

1

20

1

2

1

1

DB Side Lateral Raises (Thumbs down - little finger up)

1

20

1

1

1

1

Seated DB Shoulder Press

1

10

1

2

1

1

DB Side Lateral Raises (Thumbs down - little finger up)

1

10

1

1

1

1

Seated BB Shoulder Press

1

10

1

2

1

1

Rear cable flies

1

10

1

1

1

1

Seated BB Shoulder Press

1

20

1

2

1

1

Rear cable flies

1

20

1

1

1

1

Seated BB Shoulder Press

1

30

1

2

1

1

Rear cable flies

1

30

1

1

1

1

Seated BB Shoulder Press

1

40

1

2

1

1

Rear cable flies

1

40

1

1

1

1

Seated BB Shoulder Press

1

50

1

2

1

1

Rear cable flies

1

50

1

1

1

1

TYPE

WEIGHT

REPS

Set 2 WEIGHT

SS 110 SS 120 SS 120 SS 110 SS 100 SS 90 TF 80

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 2 Shoulders

Set 1

50

1

2

1

Standing Military press

1

40

1

2

Standing Military press

1

30

1

Standing Military press

1

20

Standing Military press

1

Seated DB Side Lateral Raises

REPS

100

RP

1

WEIGHT

SS

TOTAL TIME UNDER TENSION

Standing Military press

REPS

90

PARTIAL REPS

TEMPO

WEIGHT

SS

PR

RANGE

REPS

Set 5

80

DROP SET

SETS

WEIGHT

Set 4

SS

DS

Exercise

REPS

Set 3

WEIGHT

REPS

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

Mins/Secs

KG

Set 2 WEIGHT

REPS

WEIGHT

REPS

Set 5 WEIGHT

REPS

Totals

1

80

SS

0

KG

0

SEC

1

1

90

SS

0

KG

0

SEC

2

1

1

100

SS

0

KG

0

SEC

1

2

1

1

110

SS

0

KG

0

SEC

10

1

2

1

1

120

SS

0

KG

0

SEC

1

10

1

2

1

1

SS

0

KG

0

SEC

Seated rear DB rows

1

10

1

1

1

1

0

KG

0

SEC

Seated DB Side Lateral Raises

1

20

1

2

1

1

0

KG

0

SEC

Seated rear DB rows

1

20

1

1

1

1

0

KG

0

SEC

Seated DB Side Lateral Raises

1

30

1

2

1

1

0

KG

0

SEC

Seated rear DB rows

1

30

1

1

1

1

0

KG

0

SEC

Seated DB Side Lateral Raises

1

40

1

2

1

1

0

KG

0

SEC

Seated rear DB rows

1

40

1

1

1

1

0

KG

0

SEC

Seated DB Side Lateral Raises

1

50

1

2

1

1

0

KG

0

SEC

Seated rear DB rows

1

50

1

1

1

1

0

KG

0

SEC

120 SS 110 SS 100 SS 90 TF 80

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 3 Shoulders

Set 1 REST

TYPE

WEIGHT

REPS

VOLUME

TIME UNDER TENSION

TYPE

TEMPO

WEIGHT

Set 4

REST

Exercise

REPS

Set 3

Mins/Secs

KG

Set 2 WEIGHT

REPS

Set 3 WEIGHT

Set 4

REPS

WEIGHT

Barbell Shrugs

1

50

1

2

1

1

SS

0

KG

0

SEC

Barbell Shrugs

1

40

1

2

1

1

SS

0

KG

0

SEC

Barbell Shrugs

1

30

1

2

1

1

SS

0

KG

0

SEC

Barbell Shrugs

1

20

1

2

1

1

SS

0

KG

0

SEC

Barbell Shrugs

1

10

1

2

1

1

SS

0

KG

0

SEC

DB Shoulder Press

1

10

1

2

1

1

SS

0

KG

0

SEC

Seated rear delt DB flies

1

10

1

1

1

1

0

KG

0

SEC

DB Shoulder Press

1

20

1

2

1

1

0

KG

0

SEC

Seated rear delt DB flies

1

20

1

1

1

1

0

KG

0

SEC

DB Shoulder Press

1

30

1

2

1

1

0

KG

0

SEC

Seated rear delt DB flies

1

30

1

1

1

1

0

KG

0

SEC

DB Shoulder Press

1

40

1

2

1

1

0

KG

0

SEC

Seated rear delt DB flies

1

40

1

1

1

1

0

KG

0

SEC

DB Shoulder Press

1

50

1

2

1

1

0

KG

0

SEC

Seated rear delt DB flies

1

50

1

1

1

1

0

KG

0

SEC

110 SS 100 SS 90 TF 80

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

Mins/Secs

KG

REPS

VOLUME

TIME UNDER TENSION

RANGE

SS

WEIGHT

Totals

SETS

120

REPS

Set 5

K C A B T U O K R WO N UT PLA O K R O BACK W E T A M I T THE UL

We specialise in tailored plans that match your specific needs – giving you the best chance of achieving your goals. In fact, we’ve got a 100% client objective success rate, so if you stick to your schedule, you’re almost guaranteed to succeed.

INTRO Welcome to the Life Changing Fitness Back Workout. The back is a very large group of muscles, consisting of three major muscle groups and numerous smaller muscle groups. So to maximise development you’ll need to use a variety of exercises. Although your back consists of many muscles, you can effectively train your whole back

by focusing on the 3 main groups – The Lats, the Rear Delts and the Traps. Life Changing Fitness brings you a workout that helps to define your physique – the V-taper is what we are looking for. Wide lats’ and a thick upper back. The back attack offers an intense and demanding workout that will push you to the limit.

PLAN DETAILS TIPS/FORM TECHNIQUE •

The most important thing to do on every rep of every set of every back workout is to squeeze it really focus on the contraction!

•

We recommend investing in a set of straps as your forearms and biceps will fatigue a lot quicker than your back muscles. You are only as strong as your weakest link! This happens a lot more for beginners. So to take it out of the equation grab a good pair of lifting straps to combat this issue.

LIFE CHANGING FITNESS

•

As above the forearms and biceps strength comes into the equation thus limiting your back performance. Bring these body parts up to have a profound effect when doing things such as rows and pull ups. Life Changing Fitness suggests a review of the “The Arm-Blaster” training program as this will greatly improve overall back development too.

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

BACK WORKOUT DTP - Phase 1 Back workout

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Wide Lat Pulldown

1

50

1

2

1

1

BW NEGATIVE Pull ups

1

10

1

1

1

1

Wide Lat Pulldown

1

40

1

2

1

1

BW NEGATIVE Pull ups

1

10

1

1

1

1

Wide Lat Pulldown

1

30

1

2

1

1

BW NEGATIVE Pull ups

1

10

1

1

1

1

Wide Lat Pulldown

1

20

1

2

1

1

BW NEGATIVE Pull ups

1

10

1

1

1

1

Wide Lat Pulldown

1

10

1

2

1

1

BW NEGATIVE Pull ups

1

10

1

1

1

1

120

Horizontal low pully row

1

10

1

2

1

1

120

Horizontal low pully row

1

20

1

2

1

1

Horizontal low pully row

1

30

1

2

1

Horizontal low pully row

1

40

1

2

Horizontal low pully row

1

50

1

1

TYPE

WEIGHT

REPS

Set 2 WEIGHT

WEIGHT

Set 4

REPS

WEIGHT

REPS

Set 5 WEIGHT

REPS

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

SS

0

KG

0

SEC

110

SS

0

KG

0

SEC

1

100

SS

0

KG

0

SEC

1

1

90

SS

0

KG

0

SEC

1

1

80

TF

0

KG

0

SEC

SS 80 SS 90 SS 100 SS 110 SS

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 2 Back workout

Set 1

Exercise

REPS

Set 3

TEMPO

REST

TYPE

WEIGHT

REPS

Mins/Secs

KG

Set 2 WEIGHT

REPS

WEIGHT

REPS

Set 5 WEIGHT

REPS

Totals

Close grip lat pulldown

1

50

1

1

1

1

80

0

KG

0

SEC

Close grip lat pulldown

1

40

1

1

1

1

90

0

KG

0

SEC

Close grip lat pulldown

1

30

1

1

1

1

100

0

KG

0

SEC

Close grip lat pulldown

1

20

1

1

1

1

110

0

KG

0

SEC

Close grip lat pulldown

1

10

1

1

1

1

120

0

KG

0

SEC

Rack Pulls - below the knee

1

10

1

2

1

1

0

KG

0

SEC

BW NEGATIVE Pull ups

1

10

1

1

1

1

0

KG

0

SEC

Rack Pulls - below the knee

1

20

1

2

1

1

0

KG

0

SEC

BW NEGATIVE Pull ups

1

20

1

1

1

1

0

KG

0

SEC

Rack Pulls - below the knee

1

30

1

2

1

1

0

KG

0

SEC

BW NEGATIVE Pull ups

1

30

1

1

1

1

0

KG

0

SEC

Rack Pulls - below the knee

1

40

1

2

1

1

0

KG

0

SEC

BW NEGATIVE Pull ups

1

40

1

1

1

1

0

KG

0

SEC

Rack Pulls - below the knee

1

50

1

2

1

1

0

KG

0

SEC

BW NEGATIVE Pull ups

1

50

1

1

1

1

0

KG

0

SEC

SS 120 SS 110 SS 100 SS 90 TF 80

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 3 Back workout

Set 1 REST

TYPE

WEIGHT

REPS

VOLUME

TIME UNDER TENSION

RANGE

TEMPO

WEIGHT

Set 4

SETS

Exercise

REPS

Set 3

Mins/Secs

KG

Set 2 WEIGHT

REPS

Set 3 WEIGHT

Set 4

REPS

WEIGHT

Single arm DB bent over row (on a bench - reps per arm)

1

50

1

1

1

1

80

0

KG

0

SEC

Single arm DB bent over row (on a bench - reps per arm)

1

40

1

1

1

1

90

0

KG

0

SEC

Single arm DB bent over row (on a bench - reps per arm)

1

30

1

1

1

1

100

0

KG

0

SEC

Single arm DB bent over row (on a bench - reps per arm)

1

20

1

1

1

1

110

0

KG

0

SEC

Single arm DB bent over row (on a bench - reps per arm)

1

10

1

1

1

1

120

0

KG

0

SEC

Wide Lat Pulldown

1

10

1

2

1

1

0

KG

0

SEC

Horizontal low pully row

1

10

1

1

1

1

0

KG

0

SEC

Wide Lat Pulldown

1

20

1

2

1

1

0

KG

0

SEC

Horizontal low pully row

1

20

1

1

1

1

0

KG

0

SEC

Wide Lat Pulldown

1

30

1

2

1

1

0

KG

0

SEC

Horizontal low pully row

1

30

1

1

1

1

0

KG

0

SEC

Wide Lat Pulldown

1

40

1

2

1

1

0

KG

0

SEC

Horizontal low pully row

1

40

1

1

1

1

0

KG

0

SEC

Wide Lat Pulldown

1

50

1

2

1

1

0

KG

0

SEC

Horizontal low pully row

1

50

1

1

1

1

0

KG

0

SEC

SS 110 SS 100 SS 90 TF 80

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

Mins/Secs

KG

REPS

VOLUME

TIME UNDER TENSION

RANGE

120

WEIGHT

Totals

SETS

SS

REPS

Set 5

T S E CH T U O K R WO OYER R T S E D EST THE CH

We specialise in tailored plans that match your specific needs – giving you the best chance of achieving your goals. In fact, we’ve got a 100% client objective success rate, so if you stick to your schedule, you’re almost guaranteed to succeed.

INTRO Welcome to the Life Changing Fitness Chest Destroyer workout. The chest, otherwise known as the pectoral muscles, can usually be a tricky area for some people to gain growth. This is usually down to poor form and ego lifting resulting in a lack of contraction of the muscle.

The aim of this workout is to put you into a high volume shock state. This is a workout you’ve probably never done, to this volume and thus your muscles will have no choice but to adapt and grow. With the right nutritional plan see (www.danielwheeler. co.uk) and combining this intense chest workout, you will see amazing results.

PLAN DETAILS TIPS/FORM TECHNIQUE •

The most important thing to do on every rep of every set of every chest workout is to squeeze it - really focus on the contraction!

•

Go into this workout with the mindset that ‘going heavy will do you no favours’. This is all about volume, tempo and control. If you get the tempo correct and focus on the contraction, you’ll be surprised how little weight you need to flood the chest with blood.

•

When performing any press exercise, DO NOT lock out at the elbows. Keep constant tension on the chest.

LIFE CHANGING FITNESS

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

CHEST WORKOUT DTP - Phase 1 Chest Workout

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Cable flies - middle

1

50

1

2

1

1

Press ups

1

50

1

1

1

1

Cable flies - middle

1

40

1

2

1

1

Press ups

1

40

1

1

1

1

Cable flies - middle

1

30

1

2

1

1

Press ups

1

30

1

1

1

1

Cable flies - middle

1

20

1

2

1

1

Press ups

1

20

1

1

1

1

Cable flies - middle

1

10

1

2

1

1

Press ups

1

10

1

1

1

1

Incline DB Chest Press

1

10

1

2

1

1

Incline DB Flies

1

10

1

1

1

1

Incline DB Chest Press

1

20

1

2

1

1

Incline DB Flies

1

20

1

1

1

1

Incline DB Chest Press

1

30

1

2

1

1

Incline DB Flies

1

30

1

1

1

1

Incline DB Chest Press

1

40

1

2

1

1

Incline DB Flies

1

40

1

1

1

1

Incline DB Chest Press

1

50

1

2

1

1

Incline DB Flies

1

50

1

1

1

1

TYPE

WEIGHT

REPS

Set 2 WEIGHT

SS 110 SS 120 SS 120 SS 110 SS 100 SS 90

80

TF

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 2 Chest Workout

Set 1

50

1

2

1

1

Incline DB Chest Press

1

50

1

1

1

1

High cable flies

1

40

1

2

1

1

Incline DB Chest Press

1

40

1

1

1

1

High cable flies

1

30

1

2

1

1

Incline DB Chest Press

1

30

1

1

1

1

High cable flies

1

20

1

2

1

1

Incline DB Chest Press

1

20

1

1

1

1

High cable flies

1

10

1

2

1

1

Incline DB Chest Press

1

10

1

1

1

1

Hammersmith machine flat chest press

1

10

1

2

1

1

BW Dips

1

10

1

1

1

1

Hammersmith machine flat chest press

1

20

1

2

1

1

BW Dips

1

10

1

1

1

1

Hammersmith machine flat chest press

1

30

1

2

1

1

BW Dips

1

10

1

1

1

1

Hammersmith machine flat chest press

1

40

1

2

1

1

BW Dips

1

10

1

1

1

1

Hammersmith machine flat chest press

1

50

1

2

1

1

BW Dips

1

10

1

1

1

1

REST

TYPE

WEIGHT

REPS

WEIGHT

120 SS 120 SS 110 SS 100 SS 90

TF

TOTAL VOLUME MOVED

DTP - Phase 3 Chest Workout

Set 1

1

2

1

1

Flat DB flies

1

50

1

1

1

1

Flat BB bench press

1

40

1

2

1

1

Flat DB flies

1

40

1

1

1

1

Flat BB bench press

1

30

1

2

1

1

Flat DB flies

1

30

1

1

1

1

Flat BB bench press

1

20

1

2

1

1

Flat DB flies

1

20

1

1

1

1

Flat BB bench press

1

10

1

2

1

1

Flat DB flies

1

10

1

1

1

1

Decline BB Press

1

10

1

2

1

1

Cable flies - middle

1

10

1

1

1

1

Decline BB Press

1

20

1

2

1

1

Cable flies - middle

1

20

1

1

1

1

Decline BB Press

1

30

1

2

1

1

Cable flies - middle

1

30

1

1

1

1

Decline BB Press

1

40

1

2

1

1

Cable flies - middle

1

40

1

1

1

1

Decline BB Press

1

50

1

2

1

1

Cable flies - middle

1

50

1

1

1

1

REPS

SS

TO FAILURE

50

WEIGHT

110

TF

1

REPS

SS

REST PAUSE

Flat BB bench press

WEIGHT

100

RP

TEMPO

REPS

SS

TOTAL TIME UNDER TENSION

REST

TYPE

WEIGHT

REPS

WEIGHT

REPS

Set 3 WEIGHT

Set 4

REPS

WEIGHT

80 SS 90 SS 100 SS 110 SS 120 SS 120 SS 110 SS 100 SS 90

TF

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

KG

Set 2

DS

KG

Mins/Secs

SS

80

TIME UNDER TENSION

0

Set 5

90

PARTIAL REPS

RANGE

WEIGHT

Set 4

SS

PR

SETS

REPS

Set 3

80

DROP SET

VOLUME

KG

SS

80

Totals

Mins/Secs

Set 2

DS

Exercise

REPS

100

RP

1

WEIGHT

SS

TOTAL TIME UNDER TENSION

High cable flies

REPS

90

PARTIAL REPS

TEMPO

WEIGHT

SS

PR

RANGE

REPS

Set 5

80

DROP SET

SETS

WEIGHT

Set 4

SS

DS

Exercise

REPS

Set 3

Mins/Secs

KG

REPS

Set 5 WEIGHT

REPS

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

M R A S T U O K R WO We specialise in tailored plans that match your specific needs – giving you the best chance of achieving your goals. In fact, we’ve got a 100% client objective success rate, so if you stick to your schedule, you’re almost guaranteed to succeed.

INTRO Welcome to the Life Changing Fitness Arm Blaster. The only way to get the desired “big guns” is to train them, and train them correctly!

front delts into the exercise, which is what we want to minimise. The same applies for tricep training. Keep your elbows in place and don’t swing or jerk the weight to complete the movement. Momentum is not your friend...

Pay attention to strict form. Keep the elbows in at the sides without moving them up or forward while performing bicep exercises. Forward or upward movement of the elbow brings the

PLAN DETAILS -

The arm plan is designed to shock the muscles to the point of muscle failure a critical equation. When you are taken out of your comfort zone, the body simply has to change and adapt - this causes growth!

LIFE CHANGING FITNESS

TIPS/FORM TECHNIQUE •

Stretching after you train your arms will help with recovery, as there is evidence that stretching the muscle will also extend the fascia tissue allowing for greater growth

•

Decrease the weight if necessary. If you are unable to control the weight at a reasonable tempo, then stop your set and drop down to a lighter weight to finished the desired rep range

•

Squeeze the Biceps when approaching the top of the rep, however never go past the point of contraction. Always keep that muscle under tension.

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

ARM SESSIONS DTP - Phase 1 Arms Workout

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Skull Crushers

1

50

1

2

1

1

Tricep bar push downs

1

50

1

1

1

1

Skull Crushers

1

40

1

2

1

1

Tricep bar push downs

1

40

1

1

1

1

Skull Crushers

1

30

1

2

1

1

Tricep bar push downs

1

30

1

1

1

1

Skull Crushers

1

20

1

2

1

1

Tricep bar push downs

1

20

1

1

1

1

Skull Crushers

1

10

1

2

1

1

Tricep bar push downs

1

10

1

1

1

1

DB Hammer curls

1

10

1

2

1

1

Bicep rope curls - cable machine

1

10

1

1

1

1

DB Hammer curls

1

20

1

2

1

1

Bicep rope curls - cable machine

1

20

1

1

1

1

DB Hammer curls

1

30

1

2

1

1

Bicep rope curls - cable machine

1

30

1

1

1

1

DB Hammer curls

1

40

1

2

1

1

Bicep rope curls - cable machine

1

40

1

1

1

1

DB Hammer curls

1

50

1

2

1

1

Bicep rope curls - cable machine

1

50

1

1

1

1

TYPE

WEIGHT

REPS

Set 2 WEIGHT

SS 110 SS 120 SS 120 SS 110 SS 100 SS 90

80

TF

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

DTP - Phase 2 Arms Workout

Set 1

50

1

2

1

1

Close hand pressups

1

50

1

1

1

1

Tricep rope pull downs

1

40

1

2

1

1

Close hand pressups

1

40

1

1

1

1

Tricep rope pull downs

1

30

1

2

1

1

Close hand pressups

1

30

1

1

1

1

Tricep rope pull downs

1

20

1

2

1

1

Close hand pressups

1

20

1

1

1

1

Tricep rope pull downs

1

10

1

2

1

1

Close hand pressups

1

10

1

1

1

1

DB curls

1

10

1

2

1

1

BW Chinup ups - palms facing you

1

10

1

1

1

1

DB curls

1

20

1

2

1

1

BW Chinup ups - palms facing you

1

10

1

1

1

1

DB curls

1

30

1

2

1

1

BW Chinup ups - palms facing you

1

10

1

1

1

1

DB curls

1

40

1

2

1

1

BW Chinup ups - palms facing you

1

10

1

1

1

1

DB curls

1

50

1

2

1

1

BW Chinup ups - palms facing you

1

10

1

1

1

1

REST

TYPE

WEIGHT

REPS

SS 120 SS 120 SS 110 SS 100 SS 90 Tf 80

DTP - Phase 3 Arms Workout

Set 1

1

2

1

1

Single arm DB kick backs (reps per arm)

1

50

1

1

1

1

V-Bar tricep push downs

1

40

1

2

1

1

Single arm DB kick backs (reps per arm)

1

40

1

1

1

1

V-Bar tricep push downs

1

30

1

2

1

1

Single arm DB kick backs (reps per arm)

1

30

1

1

1

1

V-Bar tricep push downs

1

20

1

2

1

1

Single arm DB kick backs (reps per arm)

1

20

1

1

1

1

V-Bar tricep push downs

1

10

1

2

1

1

Single arm DB kick backs (reps per arm)

1

10

1

1

1

1

BB Bicep curls

1

10

1

2

1

1

DB Hammers

1

10

1

1

1

1

BB Bicep curls

1

20

1

2

1

1

DB Hammers

1

20

1

1

1

1

BB Bicep curls

1

30

1

2

1

1

DB Hammers

1

30

1

1

1

1

BB Bicep curls

1

40

1

2

1

1

DB Hammers

1

40

1

1

1

1

BB Bicep curls

1

50

1

2

1

1

DB Hammers

1

50

1

1

1

1

REPS

110

TOTAL VOLUME MOVED

50

WEIGHT

SS

TO FAILURE

1

REPS

100

TF

V-Bar tricep push downs

WEIGHT

SS

REST PAUSE

TEMPO

REPS

90

RP

REST

TYPE

WEIGHT

REPS

WEIGHT

REPS

Set 3 WEIGHT

Set 4

REPS

WEIGHT

80 SS 90 SS 100 SS 110 SS 120 SS 120 SS 110 SS 100 SS 90

TF

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

KG

Set 2

DS

KG

Mins/Secs

SS

80

TIME UNDER TENSION

0

Set 5

SS

TOTAL TIME UNDER TENSION

RANGE

WEIGHT

Set 4

80

PARTIAL REPS

SETS

REPS

Set 3

SS

PR

VOLUME

KG

WEIGHT

DROP SET

Totals

Mins/Secs

Set 2

DS

Exercise

REPS

100

RP

1

WEIGHT

SS

TOTAL TIME UNDER TENSION

Tricep rope pull downs

REPS

90

PARTIAL REPS

TEMPO

WEIGHT

SS

PR

RANGE

REPS

Set 5

80

DROP SET

SETS

WEIGHT

Set 4

SS

DS

Exercise

REPS

Set 3

Mins/Secs

KG

REPS

Set 5 WEIGHT

REPS

Totals VOLUME

TIME UNDER TENSION

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

0

KG

0

SEC

& T HII O I D R A C S T U O K R WO KOUTS R O W Y IT INTENS H G I H IMATE THE ULT

We specialise in tailored plans that match your specific needs – giving you the best chance of achieving your goals. In fact, we’ve got a 100% client objective success rate, so if you stick to your schedule, you’re almost guaranteed to succeed.

INTRO Welcome to the Life Changing Fitness HIIT workout series. HIIT stands for High-Intensity Interval Training. It is a format used with cardiovascular exercise which has you going all out (100% max effort) for a short period of time, followed by a longer and more relaxed period. The HIIT format can be used on a variety of cardio work; running, biking, swimming, rowing the format is simple but at LCF we have added a number of variations to the mix.

PLAN DETAILS TIPS/FORM TECHNIQUE •

•

•

Long resting periods between the sets reduces the intensity of the exercise, keep the intensity as high as possible. Adapt - as your fitness levels increase so should your intensity, there are a number of workouts available from this plan. Small tweak’s to the incline, rest period or even weight can make the world of difference. If applicable or slow the reps. Constantly look to make each rep as hard as possible!

LIFE CHANGING FITNESS

Whether you’re a beginner or an experienced gym user, HIIT can bring you results that you haven’t been getting with regular workouts. These kind of workout can be applied to any exercise, modified for any fitness level, and doesn’t require any equipment (unless you want). HIIT will burn your fat; as such we do not recommend trying one of these workouts more than twice a week. Your body will need time to recoup and recover from each workout.

BENEFITS •

Burn more calories

•

Metabolism stays high AFTER workout

•

Fat burning increases during and post workout

•

Shorter workouts

•

Increases power

•

Increases speed

•

Increases endurance

•

Decreases appetite

Always conduct a 5-10 minute warm up and cool down prior to following exercise routine. Be sure to consult your GP should you have any concerns.

HIIT & CARDIO WORKOUTS CARDIOHIIT & ABS

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Set 2

Set 3

Totals

TYPE

5 mins light jog warmup

1

15 sets @ HILL SPRINTS TREADMILL - gradient = 15% Speed = 100% effort - Sprint for 25seconds 15 rests @ standing still x 1m 35s LOW STEADY STATE FAST WALK - 20mins 0

KG

0

SEC

Ab rollouts

3

15-20

1

1

1

1

90

0

KG

0

SEC

Bench leg raises

3

15-20

1

1

1

1

90

0

KG

0

SEC

Buso ball crunches

3

10-15

1

1

1

1

90

0

KG

0

SEC

Side plank

3

60s

0

0

0

0

90

0

KG

0

SEC

Front plank

3

60s

0

0

0

0

90

0

KG

0

SEC

DB Oblique crunches

3

15-20

1

1

1

1

90

0

KG

0

SEC

0

KG

0

SEC

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

CARDIOHIIT & ABS

Set 1

Exercise

SETS

RANGE

TEMPO

REST

0.00

Mins/Secs

0

KG

Set 2

Set 3

Totals

TYPE

ROWING HIIT - NOT FASTED! 2km warm up row - resistance 5. Very light. Under 10mins but no faster than 8mins 12 x 500m rowing sprints - resistance 7 Rest between sets = 3mins Notes Time your first set and ensure that each following set is no slower. Add in your first and 12th set time to the right of this box. Each 500m sprint, aim for a 500m speed of under 2mins Set 1 = ??? HR = ???bpm Cool down with a 2k row at resistance 3. Take your time and get breath back but finish the distance - IMPORTNAT! Set 12 = ??? HR = ???bpm Ab rollouts

3

15-20

1

1

1

1

90

0

KG

0

SEC

Bench leg raises

3

15-20

1

1

1

1

90

0

KG

0

SEC

Buso ball crunches

3

10-15

1

1

1

1

90

0

KG

0

SEC

Side plank

3

60s

0

0

0

0

90

0

KG

0

SEC

Front plank

3

60s

0

0

0

0

90

0

KG

0

SEC

DB Oblique crunches

3

15-20

1

1

1

1

90

0

KG

0

SEC

0

KG

0

SEC

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

CARDIOHIIT & ABS

Set 1

Exercise

SETS

RANGE

TEMPO

REST

Box Jumps

10

40

x

x

x

x

Ab Crunches

10

30

x

x

x

x

Press ups

10

20

x

x

x

x

Bw Pullups

10

10

x

x

x

x

Sprint - 30 seconds

10

30s

x

x

x

x

Perform all the above BACK TO BACK - rest for 2 mins inbetween sets

0.00

Mins/Secs

0

KG

Set 2

Set 3

Totals

TYPE

120

Complete 10 sets in total Ab rollouts

3

15-20

1

1

1

1

90

0

KG

0

SEC

Bench leg raises

3

15-20

1

1

1

1

90

0

KG

0

SEC

Buso ball crunches

3

10-15

1

1

1

1

90

0

KG

0

SEC

Side plank

3

60s

0

0

0

0

90

0

KG

0

SEC

Front plank

3

60s

0

0

0

0

90

0

KG

0

SEC

DB Oblique crunches

3

15-20

1

1

1

1

90

0

KG

0

SEC

DS

DROP SET

PR

PARTIAL REPS

TOTAL TIME UNDER TENSION

RP

REST PAUSE

TF

TO FAILURE

TOTAL VOLUME MOVED

0.00

Mins/Secs

0

KG

THE FINE PRINT - There isn’t any!