LEVEL UP GUIDE

12 WEEK PROGRAM
HI YOU

Are you ready to take your fitness

game to the next level?

The one thing about comfort zones But if that’s okay with you, then stop
is .. that it’s a very comfortable place complaining about your current
to be. Obviously. And that makes it situation because you’re deciding
hard to leave. But if you truly want to to stay there. If you want to choose
accomplish something you’ve never growth instead, you have to decide to
accomplished before, you need to do do something hard. You’re already on
things you have never done before. that path by getting this guide to level
It’s simple. But that doesn’t make it up. Only thing left to do is to put it to
easy. The current path is predictable, practice. So, let’s get started.
it’s safe. And that’s not a bad thing...
if you’re willing to choose mediocrity.

2
CONTENTS

#1. BEFORE STARTING

Guide Breakdown 7
Tracking Your Progress 8
Accountability 9
Equipment Needed 11

#2. MINDSET

Master Your Mindset 13

Self-Care & Personal Growth 15
Productive Morning Routine 17
Relaxing Evening Routine 19

#3. NUTRITION

Calories 21
Macros 22
Macro Tracking 24
Macro Food List 25
Hydration 26

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Healthy Relationship With Food 27
Body Recomposition 29
Meal Prep 30

#4 . LET 'S TALK TRAINING

What I Wish I Knew 33

Form 34
Mind Muscle Connection 35
Breathing 36
Range of Motion 37
Tempo 38
Progress 39

#5. ESSENTIALS

The Plan 41
Warm Up 42
Cool Down 43
Cardio 44
Abs 46

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#6. THE PROGRAM

Your Workouts 49
Phase 1: Weeks 1-4 51
Phase 2: Weeks 5-8 58
Phase 3: Weeks 9-12 66

# 7. R E C I P E S

Breakfast 75
Lunch 84
Dinner 92
Snacks 102

#8 . YOU'RE FINISHED

Alternative Exercises 112

Video Demonstrations 113
Support 114

5
 #1.
Before Starting
6
GUIDE BREAKDOWN

The goal is to level up in all areas of life.

That’s why this guide consists of three
different parts.

FIRST PART: MINDSET understand calories, macros, macro

Mindset is key. Master your mind and tracking and meal prep. It also includes
you can master your body and re- tips on building a healthy relationship
create your reality. Key component with food, together with delicious
when it comes to mindset is that you’re recipes to help you feel inspired to
always enforcing something with what make your own fav meals.
you’re doing or thinking. So, make sure
that what you’re enforcing is in line LAST - BUT NOT LEAST - THIRD
with your goals. This guide will help you PART: TRAINING .
level up your mindset and explain the You can just stick to any program, but if
importance of self-care and personal your goal is to truly level up and elevate
growth. It also tackles your morning your results, then you need to know
and evening routine, so you can get why you’re doing the workouts and
the most out of your days. exercises that you’re doing. Therefore,
the third and final part of this guide
SECOND PART: NUTRITION does not only include your workouts
Famous quote by Greek physician for the next twelve weeks, but it also
Hippocrates, “let food be thy medicine.” explains important topics regarding
That quote stood the test of time. This training. It’s time to level up!
guide contains general information
about nutrition that will make you

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TRACKING YOUR PROGRESS

Keeping track of your progress helps

with knowing that you’re heading into
the desired direction.

Pick one day of the week as your and use the previous measurements
check-in date. What your check-in as a benchmark to evaluate progress.
looks like is completely up to you. You can also weigh yourself, but not
However, try to keep the circumstances everyone is a fan of the scale. So, if that
the same every week by doing the bothers you in any way, shape or form –
check-in at the same time and in the don’t use it! You can also go by how you
same environment. feel or by the changes you notice when
you’re looking in the mirror.
There are different ways of keeping
track of progress. Loads of people are I personally prefer taking progress
a fan of journaling, as that shifts the pictures, as actually seeing how my
focus from the physical changes to the body transforms over time really
mental changes. Some like keeping motivates me to keep going, and I keep
track of their progress by taking girth track of my workouts. Seeing how much
measurements of the waist, hips, progress you make over time with your
thighs, calves, chest and/or upper arms, training makes you feel empowered!

Keeping track of progress is a

great way of seeing how far you’ve
come!
It can also be discouraging: we often That doesn’t mean that you aren’t
want to go from zero to a hundred making progress. Try to see every small
and are discouraged when it doesn’t step as an accomplishment. You did
work that way. But you know what? your workout that day? That’s great!
Get comfortable with the principle of You’re one step closer to your goals!
delayed gratification. Anything that is
worth having requires effort and work, These tiny steps yield great results over
but it won’t give you results right away. time. Keep going.

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ACCOUNTABILITY

Keeping track of progress doesn’t

necessarily keep you accountable, and
to achieve your goals and become the
person you want to be, you have to
take responsibility for your actions and
own your results.

Everything starts by determining what Some example systems that might

your goals are. With goals, you focus help:
on a specific result or outcome. Having
goals is the starting point. Having a • Lay all your workout clothes in a
system in place that will make sure visible spot.
that all your actions align with your
goals is even better. • When you do groceries, focus on
buying items you want to eat.
Systems are based on your values
and who you are or who you want to • Prep the meals you want to eat.
become as a person. For example,
eating healthy and consistent exercise • Put your alarm at the opposite end
is a system towards weight loss. of your bedroom, so you have to get
up to turn it off.

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But the work doesn’t end here. It’s Some work with an accountability
important to know what your goals tracker as that can help with seeing the
are and to have systems in place that progress you are making. An example
help you reach them, but you have to of this is below, on the left side you can
keep yourself accountable in order to write down your habits or goals and on
actually reach your goals. First step the right side you keep track of your
to accountability is to set deadlines, weekly progress.
next is to determine when to ‘reward’
yourself for success and ‘penalize’ for
shortcomings.

HABITS OR GOALS M T W T F S S

1.

2.

3.

4.

5.

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EQUIPMENT NEEDED

This is a gym-based guide that

requires a fully equipped gym.

Not all gyms have the same machines, Just as a reminder, always make sure
and even though this program only that you work on perfecting your
requires machines that most gyms form before adding additional weight.
(should) have, there might still be This isn’t just important when using
some exercises that you aren’t able to free weights but also when using the
do because you don’t have the right machines in the gym. The machines
equipment. In that case, look at the should be set appropriately for your
list with alternative exercises to find body. This helps with preventing
an exercise that you can do instead, injuries, and it allows you to target the
or you can use a machine that targets intended muscles better.
the same muscle in a similar way. For
example, some gyms don’t have a
standing hip abduction but they do
have a seated one.

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#2.
Mindset

“I think that one of my

biggest fears is not living
up to my full potential, but I
also think that is what drives
me most. Levelling up to
improve your life, so that it
feels like a powerful shift.”
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MASTER YOUR MINDSET

Your body is strong, but your mind is

the most powerful and underutilized
tool. That’s why this part of the guide
is dedicated to how you can master
your mindset to level up your results.
In and outside of the gym.

It’s the same as with push ups. You can reality, be aware of your thoughts
read about them, you can watch videos so you can change your emotional
on how to perform them but to be able response. Then, in turn, you can change
to do them - you need to go out there your body's response and ultimately
and practice them. change how you act and experience
your reality.
The average person has more
than 6200 thoughts per day, so it’s That’s why people often say that if you
important to observe them. want to change the outside, you must
first change the inside. If you think
The ‘real problem’ is not the problem. you’re not a confident person, you’ll
What you think about the problem is feel like you’re lacking confidence and
the ‘real problem’. It’s our emotional therefore you’ll act as someone who
and physical reactions to our thoughts isn’t confident. You reinforce your own
about the problem. If you want to negative beliefs and shape your future.
change how you experience your

13
Master your mind and you can
re-create your future.

Instead of thinking ‘I hate my alarm thoughts and subsequently, bring

clock’, ‘I’m not a morning person’, them up more frequently as it’s an easy
‘I hate working out’ and so on, try thing to do.
shifting your mindset to: ‘I’m grateful
I got to wake up to live another day’, ‘I The good thing is that this same
am a morning person’, ‘I get to workout automated process applies to positive
and move my body’. It sounds simple, thoughts. If you make it a habit to think
but this shift in your mindset makes positive thoughts and to give them
the biggest difference. more attention than your negative
ones, you can condition your brain
You can wake up in the morning and to pull out positive thoughts more
decide: ‘Today is gonna be a great day frequently as your brain is more prone
and I expect good things to happen to to think thoughts that it is familiar with
me.’ This way, your entire perspective and already knows.
changes and you focus on the good,
rather than the bad. Thus, you can improve your mind by
taking control of your attention and
If negative thoughts or emotions do noticing where your thoughts are
happen to come up throughout your right now. If you do that on a continual
day, try to not give those thoughts basis, it will get easier from day to day
more attention than necessary. to shift your mind from negative to
Recognize these thoughts, but if you positive, and it allows you to align your
keep thinking about them, you are thoughts with the actions you want to
ultimately giving them more weight. take, which will bring you closer to your
If you do this repeatedly, your mind goals.
will get familiar with those negative

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SELF-CARE & PERSONAL GROWTH

Happiness is something that you

create for yourself, by yourself.

The same goes for the world that you Sometimes, the space between where
live in. Not the world in the eyes of you are now and where you want to
others but your personal world that be seems infinite, but once you start
you create on your own terms. Through focusing on your self-development,
your thoughts and subsequent actions, good things will come and the space
you create your life and the things will get smaller.
and people in it. Thus, it is important
that you take time to figure out and To practice self-care, it’s helpful to
understand yourself and your mind. know what your self-love language
is. Sometimes you see girls who love
There's only one thing in the world that spending time writing down their
you have ultimate power over and that thoughts and feelings and that might
is working on improving yourself (and be because their self-love language
not your external circumstances or the is words of affirmations. That does
reactions of other people). Just like not mean that it will do the same
building muscle, personal growth is not for you. My self-love language is acts
something that happens automatically. of services. Nothing makes me feel
It has to be intentional, and you have to better than tackling a project I've
take ownership of your growth process. been neglecting for way too long. And
You can achieve this by focusing your I don’t mean just hitting someone
energy on getting to know yourself, else’s deadline, I mean determining
spending time by yourself and taking what’s important to me personally
care of your mind, body and soul. and dedicating time and energy to
fulfilling that. Other self-love languages
Taking the time to practice self-care (besides words of affirmation and acts
and working on improving yourself of services) are receiving gifts, quality
is not always easy as you will need time and physical touch.
to get honest and raw with yourself.

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SO, WHAT IS YOUR LOVE 8. Reflect on your life by e.g.,
LANGUAGE? journaling.
Identifying your love languages does
not only help you understand yourself 9. Leave your comfort zone - travel solo,
better, but it also helps you identify talk to new people, anything you
your needs in relationships. Since haven’t done before.
everyone expresses love differently, it's
vital to know what your and others' 10. Set big goals and take one step
innermost expectations are to avoid each day that brings you closer to
disappointment and improve the them.
relationships in your life.
Some people may think that putting
Here are some of my fav ways to yourself first is selfish, but working on
practice self-care, self-love and ignite becoming the best version of yourself
personal growth: simply means that you are trying
everything in your power to succeed
1. Fuel your body with nutritious foods. in all areas of life, so you can reach
your goals and dreams. Taking care
2. Move your body in a way that is of yourself has a direct impact on the
enjoyable to you. choices you make, and this includes
the people you decide to surround
3. Take yourself on dates (breaky, yourself with. You will be more likely
coffee, massage, manicure - you to add people to your life that provide
name it). support and value. And vice versa,
you will be able to share the love you
4. Listen to podcasts and read books to develop for yourself and your life with
nourish your brain. the people around you. Without self-
love, you limit your ability to pour love
5. Go outside, get some fresh air or into the lives of others and add value to
soak up some sunshine. their lives. Thus, being the best version
of yourself will ultimately inspire other
6. Take a bath, meditate or do yoga - people to also be the best version of
anything that relaxes you. themselves.

7. Have an early, quiet night and get

some good sleep.

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PRODUCTIVE MORNING ROUTINE

‘You’ll never change your life until

you change something you do daily:
the secret of your success is found in
your daily routine.’ John C. Maxwell.

Levelling up takes commitment 1. Spend some time making your

and determination. That’s why we’re bed. This doesn’t necessarily mean
starting with the basics because you making it look all pretty, you can
need a solid foundation to build on. also let it breathe for a few hours.
Our mornings often set the tone for But when you prep your bed in
the day, so think about what your the morning, you will already have
ideal realistic morning looks like. accomplished the first task of your
Write it down to help keep yourself day. This will give you a small sense
accountable. Some tips to level up your of achievement and it will motivate
mornings: you to keep doing other tasks.

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2. Drink plenty of water as soon as you 5. Get yourself ready. If you take the
wake up, as your body is dehydrated time for some self-care in the
from the night. morning, there will be a massive
change in your mood - it helps you
3. Some like to meditate in the feel beautiful and empowered and
morning to help stay calm, collected this sets you up for getting things
and patient throughout the day. done throughout the day. Taking
It can also help with clearing and care of yourself also allows you to
freeing your mind before the take better care of others as the day
stresses of the day come up. progresses.

4. Get some exercise in. Personally, 6. Journal. You can start by writing
I prefer training before the day down your thoughts or ideas.
starts. This way, I get to control my Basically, anything that comes to
schedule before it controls me. I mind. Then you can list things you’re
used to train in the evening, but grateful for and put down your
sometimes things would pop up personal and work-related goals for
during the day that required my the day. Additionally, you can write
attention, and thus I would skip some things that would make today
my workout. Sometimes that’s great and/or daily affirmations.
inevitable but long-term that wasn’t
working for me. Switching to a
morning workout made the biggest
difference to my day.

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REL AXING EVENING ROUTINE

Creating a bedtime routine is one of

the easiest things you can do to help
you get better sleep.

A bedtime routine is a set of activities Remember, sleep allows your body

you perform in the same order, every and mind to recharge. Most people
night, that starts 30 to 60 minutes need 7-9 hours sleep per night to
before bedtime. Below are some things feel refreshed and energized upon
you can do to help your mind and body waking up. Sleep also enhances muscle
relax so you can enjoy a good night of recovery, which is vital if you’re looking
sleep: to level up your fitness game, change
your body composition, increase or
1. Decide on a set bedtime. maintain muscle mass and/or if you
want to be ready to own your workout
2. Enjoy a warm cup of tea before bed. the next day.

Also, if you never feel like you’re on your

3. Put away all your electronic devices
own schedule or you never feel rested
and read a book instead.
- look into sleep chronotypes. Not
everyone feels best by getting up early
4. Meditate to help calm your mind
and sleeping early. Some feel best by
and relax your body.
getting up later and working until late.
People just run on different schedules.
5. Journal. What were the highlights
That doesn’t mean that you have to
of the day? What are you proud of?
switch jobs if your sleep chronotype
What did you learn today? How can
doesn’t optimally work with your shifts,
you improve tomorrow?
it’s just something to be aware of. It
might give you valuable insights so you
6. Get your bedroom sleep ready by
understand what works best for you,
e.g., setting the right temperature,
and you can plan accordingly to get
darkening your room and/or setting
the most out of your days.
up soft lightning or removing any
distractions.

19
 #3.
Nutrition
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CALORIES

Nutrition is key when it comes to

making progress. It will provide your
body with the nutrients and energy it
needs to thrive.

A calorie is a measurement, it’s the consume or you consume less than

amount of energy that’s released when what you burn during the day. After
your body breaks down, digests and selecting the goal ‘lose weight’, you’ll
absorbs food. The more calories a food be provided with an estimate of how
item has, the more energy it provides many calories you should consume
to your body. if your goal is to decrease your body
fat percentage. If unsure, always
Your total daily energy expenditure overestimate and correct if needed.
(TDEE) is the number of calories that
your body burns per day. If you match If your goal is to gain weight, you
the calories consumed with the need to be in a calorie surplus. This is
number of calories burned, you will achieved when you consume more
maintain weight. than you burn or when you burn less
than what you consume throughout
If your goal is to do a body recomp, you the day. On my website, you can select
can eat around maintenance. You can the goal 'gain', and it provides you with
head over to my website to calculate an estimate of how many calories you
your TDEE. It’s based on the Mifflin should be consuming if your goal is to
– St. Jeor formula. Select the goal gain.
‘recomp’ and it will provide an estimate
of how many calories you should be After establishing the number of
consuming. calories you should consume to help
you work towards your goals, it’s time
If your goal is fat loss, you need to be to determine what those calories
in a calorie deficit. This is achieved should be composed of.
when you burn more than what you

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MACROS

Nutrients are molecules in food that are

necessary for your body to function.
They consist of two subgroups:
macronutrients and micronutrients.

The main difference between both has seven calories per gram, but it has
types is that macros are needed in very little nutritional value compared to
larger quantities, whereas micros are the other three macros. That’s also why
needed in smaller quantities. Macros alcohol is often referred to as empty
are proteins, carbohydrates and fats. calories.
Micros are vitamins and minerals. Even
though most people keep track of Protein makes up the building blocks
macros instead of micros (micros are for our muscles, and it’s needed to
harder to measure), it’s still important maintain and repair tissue. Consuming
to be aware of the micros you’re an adequate amount of protein
consuming. They might not determine ensures that you are maintaining or
how many calories are in specific food building muscle mass – or preventing it
items but they are important to your from breaking down.
overall health.
Protein can be found in both plant and
Carbohydrates and protein provide animal sources. Animal based sources
four calories per gram, fats provide are considered complete proteins as
nine calories per gram. Some classify they provide all essential (meaning
alcohol as its own macronutrients that that your body cannot produce it on

22
its own) amino acids necessary on a a bad thing anyways). Eating above
daily basis. It’s not required to just eat your needs means that your body
complete protein sources if you get the stores that extra energy as fat and
essential amino acids in over a 24-hour that comes down to your total calorie
period. intake. Not to your macro ratio. Fats are
essential for our hormonal levels.
Most plant-based protein sources are
incomplete proteins as they are low Carbs are fuel and will be used as a
in one or more of the essential amino source of energy. Carbs are sometimes
acids. If you don’t consume any animal- referred to as ‘simple’ versus ‘complex’.
based protein sources, it’s important Complex carbs are unprocessed and
to consume a variety of different plant- contain the fiber that’s naturally found
based protein sources to meet your in the food, simple carbs have been
nutritional needs. processed and the natural fiber is
either removed or changed.
Fats tend to get a bad rep, as people
automatically assume that fats make
you fat. That’s not the case (and it’s not

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MACRO TRACKING

Always stick to what works best

for you, as that will make it most
enjoyable. Remember, you have
to nourish to flourish.

Macro tracking is often referred to tracking apps have an open database,

as a flexible way of dieting. You have which means that it has a lot of data
certain targets you need to hit per day already (it also means that you have to
(for carbs, fats and protein), and you double check if the macros correspond
can eat anything as long as it gets you as people might make mistakes while
towards your targets. This flexible way adding products).
of dieting can make it feel like you’re
not following a diet, as you don’t have On the other end of the spectrum,
to give up most of the things you love you have a meal plan. This plan shows
to eat. However, it can also leave you what you have to eat every single day,
more hungry and less satisfied as so it takes the guesswork out of it. It’s
you might try to include more energy therefore also less flexible compared to
dense foods into your diet. macro tracking.

If you want to keep track of your What you do is up to you, it truly comes
macros, you can use a free tracking down to what makes it easier for you to
app like MyFitnessPal. Most of these stick to your plan!

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MACRO FOOD LIST

Your total calorie intake will determine

whether you will gain or lose weight.
The types of food we eat play a huge
role in how we feel, think and perform.

Below is a list with some food items per macronutrient to

give you some inspiration, you’ll see some food items more
than once, as they are a good source of multiple macros:

C A R B S  P R O T E I N S  FATS

• Oats • Lean Meats • Avocado

• Potatoes • Poultry • Olives

• Quinoa • Fish & Seafood • Nuts

• Buckwheat • Egg Whites • Seeds

• Rice • Low Fat Dairy (Cheese, • Nut & Seed Butters

• Fruits Greek Yoghurt, Quark, • Egg Yolks

Milk)
• Leafy Greens • Oils
• Soy Products
• Cruciferous • Fatty Fish
Vegetables • Nuts
• Dark Chocolate
• Legumes & Beans • Seeds
• Full Fat Dairy
• Pulses • Legumes & Beans

• Pulses

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HYDRATION

You hear it everywhere ‘make

sure to drink enough water’ or
‘stay hydrated’. But why is it so
important to make sure that you
get enough?

There are tons of benefits! Water is For women, the Institute or Medicine
vital for all cell functions, it keeps your (IMO) recommends a little over
joints lubricated (important when 2 LITERS (OR 9 CUPS) OF FLUID
training), prevents infections, keeps EACH DAY.
organs functioning properly, helps you
stay focused by delivering essential For men, it’s around 3 L I T E R S ( O R 1 3
nutrients to the brain and increases CUPS) OF FLUID EACH DAY.
your energy. Keep track of how much
water you’re drinking – it makes a huge
difference!

How much water you need varies.

If you’re outside when it’s hot, or
when you’re following a sweaty
workout, you’ll need to drink more
to stay hydrated. But there are some
guidelines:

26
H E A LT H Y R E L A T I O N S H I P W I T H F O O D

‘Your body needs this 14-day juice

cleanse; eating carbs late at night
makes you fat; breakfast is the most
important meal of the day; fats make
you fat; you need to detox regularly.’

Those are all things that I heard or read versus what my body needed to feel
when I was growing up. These are just best. What I learned is that you have
claims and are not correct. But I didn’t to stick to something that works for
know, as I had no knowledge about you, because it is all about what makes
food, and no one taught me the basics you feel good mentally and physically.
- besides food being classified as either Some people might thrive off keto,
good or bad. For example, vegetables some people might love practicing
are good, candy is bad. intermittent fasting or some people
might just love a very high carb diet.
When I started getting into fitness, I That’s perfectly fine, but it doesn't
learned terms such as ‘energy balance’, mean that it works for you as well.
‘macros’, ‘calorie deficit’ or ‘calorie surplus’ Always go about what makes you feel
and that’s when I started to get an idea best as that's the only way that you can
of what nutrition actually is or what it stick to it long-term and get the results
consists of. that you want.

I started tracking macros to find my

way in what I was providing my body,

27
Below is my very simple, basic three- I know that these steps sound so
step approach to nutrition, hopefully it simple - but in a Ted Talk about the
can help or inspire you: science of simplicity Harvard professor
George Whitesides breaks down
1. S T I C K T O E A T I N G B A L A N C E D ‘simple’ in three characteristics: It's
MEALS predictable, it's accessible and it serves
This means that I try to have three as building blocks.
larger meals during the day that
This is exactly what this approach
consist of fats, carbs and protein. I
to nutrition does for me - I can stick
noticed that this helps me feel full
to it anywhere or anytime, I don't
and satisfied for longer.
feel restricted, and it serves as the
foundation for me with variations
2. S T I C K T O W H O L E F O O D S
being endless.
This means that I try to keep the
bulk of my diet minimally processed. Try to find your way in what makes

Examples are whole grains, fruits you feel best - whether that is just

or vegetables. That does not mean doing whatever you're currently

that I never eat processed foods, doing, whether that is switching to

but balance is key here. I have more keto, whether that is eating a very

energy and I feel better and look high carb diet or whether that is

better when I keep my diet that way. practicing intermittent fasting etc.
Whatever works best for you mentally

3. E A T T H E R A I N B O W and physically is what will get you the

Different-colored plants and foods results and what will enhance your life.

are linked to higher levels of specific

nutrients and health benefits. If
you eat the rainbow (e.g., different
colored foods), you will increase your
intake of different nutrients, which
will then benefit various areas of
your health.

28
BODY RECOMPOSITION

Body recomposition is the process of

losing body fat and gaining muscle at
the same time.

There are two decisive factors to eating around maintenance calories

achieve this: training and nutrition. will provide your body with the energy
Without a progressive training it needs to progressively overload
stimulus, you won’t be able to build your muscles in the gym. Fueling your
new muscle. Luckily, your workout body with enough amino acids (the
program will take care of this to set you structural units that make up protein)
up for success training wise. to support your training and muscle
building process is vital, and it's also
When it comes to nutrition, a going to ensure that you stay satiated
sufficient protein intake has been and feel fuller for longer. Try to have
shown to improve body composition, protein with each meal and make sure
while also being the most satiating that you’re eating enough protein
macronutrient. Additionally, protein overall.
has a higher thermic effect than carbs
or fats, which means that the increase Now, does that mean that you need
in your metabolic rate that occurs after to track your macros and calories to
you eat a meal is higher. achieve body recomposition? Not
necessarily, but it can be helpful for
As mentioned in the chapter about some.
calories, your total daily energy
expenditure (TDEE) is the number of If tracking is not for you, you can of
calories that your body burns per day. course take different measures to track
If you match the calories consumed your process too. Please refer to the
with the number of calories burned, above section ‘Tracking your Progress’
you will maintain weight. When your to find the most suitable option for you.
goal is to do a body recomposition,

29
MEAL PREP

Meal prepping is the process of

planning and preparing meals ahead
of time.

Benefits include: choose nutritious protein, fat and carb

sources that ideally are budget-friendly
1. Saving money as you're not wasting to hit your calorie and macronutrient
ingredients or eating out. targets. Buying in bulk will lower your
grocery expenses.
2. Saving time as you won’t need to
spend endless hours in your kitchen
during your work week and you can For protein, some great options that

quickly grab your prepared meals. maximize the amount of protein that
you get for your money are foods like

3. Reduced stress as you have one less egg whites, milk, canned tuna, chicken

thing to worry about during the breasts and lean ground turkey. If you

week. have a budget that allows you to, you

can of course pick organic produce

4. It can help you stick to your plan and over conventional.

eat healthier, which ultimately helps

you reach your goals faster.
For carbs, some good choices are
grains such as oats or rice, fruit like
There's a common misconception that
bananas, legumes or potatoes. Great
eating healthy and tasty is expensive,
examples of fats would be coconut
but that doesn’t have to be true. Meal
oil, nut butters or avocado. For more
prep is an effective way with which you
options, look at the ‘Macro Food List’
can build a healthy diet that supports
above.
your goals. First step is to choose
the right foods for you. The goal is to

30
You can make your meals super tasty 1. Plan your meals.
by using staple condiments and
seasoning. I would recommend buying 2. Start simple - choose easy recipes.
salt, pepper, paprika and garlic powder
for savory dishes and cinnamon for 3. Stick to basic ingredients that you
sweet ones, as well as soy sauce, Dijon can use for a variety of dishes.
mustard or salsa. They can add a lot of
flavor and variety to your meals. 4. Pick a prep day (I love Sundays).

Now, before you head out to the 5. Shop once to save time.
grocery store, write a list. If you put
thought into what meals you want to 6. Shop with a list.
prepare for the week, you will be less
likely to get off your plan and grab 7. Avoid shopping when hungry.
items that don’t add to your goals. To
give you some inspiration, look at some 8. Buy in bulk to save money.
of my fav recipes below.
9. Prep and wash fruit and veggies
Here is a summary of my top tips that straight away.
will help you meal prep with success:
10. Pay attention to cook time (start
prepping foods like rice that need
longer to cook).

11. Use a slow or pressure cooker.

12. Portion your meals out and store in

quality containers.

13. Keep a variety of staple spices and

condiments.

14. Keep the expiration date of foods in

mind.

15. Freeze to keep good for longer.

31
#4.
Let's Talk Training
WHAT I WISH I KNEW

You never lose.

You either win or you learn.

Everything shapes you to be the You might have to decrease the loads
person you are today. But... If I could you are using or maybe you realize that
go back in time and give myself some you weren’t fully in tune with your body
extra advice so that I could change my after all. This is a learning opportunity
approach, I would explain all the topics that allows you to build a new and solid
I’m about to cover here. foundation. Trust me, it is so worth it.
These things will make a big difference
After reading and implementing this in the effectiveness of your workouts
yourself, you might realize that you and thus to the results you will get.
have to take a few steps backwards.

33
FORM

Form is key for several reasons.

First, it minimizes the chances of injury. are starting to lift and you notice that you
Health and happiness are the ultimate are maintaining good form with lighter
goals, and injury doesn’t really fit into weight but cannot maintain it when
either of those categories. Second, lifting heavier. That means that you aren’t
good form means that you efficiently strong enough yet. Take your time to build
execute the exercise. That means more strength and increase the weight when
bang for your buck. you are ready. If you can’t maintain good
form with no weight, it’s most likely due to
B U T W H AT E XA C T LY I S G O O D mobility issues or because you don’t fully
FORM? understand the movement pattern of a
specific exercise yet. No need to rush here,
That’s hard to pinpoint as it depends take time to work on these things before
on the exercise executed and the adding weight.
person performing the exercise. As a
general description, it is lifting through Make sure to regularly check your form,
the efficient full range of motion while record your lifts and compare it to the
following the desired movement technique demonstrated in the videos
pattern, controlling your tempo and provided. You can also have an experienced
not using momentum. I do need to professional help with evaluating
make an exception here, as there technique.
are moments where you want to use
momentum but that’s only when it’s Just know that everyone is built differently
intended during certain times and and that optimal technique can look
with certain exercises. Let’s say you different between individuals.

34
MIND MUSCLE CONNECTION

Lifting is so much more than

physical training.

It has a huge mental aspect as well. Focusing on this connection is mainly

You have to keep showing up, put in important when it comes to isolation
the work now to reap benefits later, exercises. Isolation exercises target a
and you have to fight through your specific muscle group. You want to
mind wanting to give up before your consciously think about moving the
body does. Next to all of that, you can intended muscle. If you struggle with this,
also use your mind to get more out lowering your tempo, closing your eyes
of your training. That’s exactly where (only if balance isn’t an issue) or tapping
the mind-muscle connection is of on the intended muscle when exercising
importance. can help!

Movement is controlled by the brain. On the contrary, compound lifts are

Improving this communication means exercises that work several muscle groups
that you can recruit more muscle fibers simultaneously. With these technical lifts
and increase the quality of the muscle (the squat, deadlift, bench press, barbell
contraction. row and overhead press) you want to
focus on moving your body as a whole.

35
BREATHING

Even though it’s a natural process in

the body that you do all day every
day, paying attention to how you’re
breathing can be a huge advantage
during training.

Proper breathing technique can help out your mouth. Your belly should rise and
with getting more oxygen into your fall with every breath, your chest should
body, resulting in better performance. remain relatively still.

One breathing technique that’s often With strength training, you want to
referred to when it comes to training, practice diaphragmatic breathing by
is diaphragmatic breathing. You breathing out on the concentric phase
focus on engaging your diaphragm of the lift (when you are contracting the
by breathing in through your nose targeted muscle). This will increase core
or mouth (nose is preferred), fill your pressure and helps with stabilizing your
abdominal area with air and exhale as spine.
the stomach collapses.
The aim when you’re engaging in aerobic
To some this technique comes more exercise is to keep a consistent breathing
naturally than to others. If you struggle pattern.
with it, practice it first when you’re
not training. You can do this by either When you’re doing a mobility focused
lying down or sitting in a comfortable type of training, focus on maintaining
position. Put one hand on your chest longer, deeper breaths. This helps with
and one on your stomach. Breathe in releasing tension and allows movement
through your nose and exhale slowly through a full range of motion.

36
RANGE OF MOTION

What you pay attention

to grows.

That is true when it comes to training. Lifting full range of motion is when you
You grow stronger in what you train, so move as far as anatomically possible
neglecting part of the movement by during a given exercise. This looks
not training full range of motion means different for everyone, factors such
that you can become weaker in that as mobility, flexibility, joint structure,
portion of the lift compared to the rest. (past) injuries, body asymmetry and
other biological and physical factors
influence the individual range of
motion.

37
TEMPO

Tempo is the rate at which you

perform the reps, and this guides you
on how fast or slow you should go
through the movement.

It’s most often indicated with 4 T H E S E C O N D N U M B E R ( 0 ) is the

numbers or letters, looking something midpoint of the lift. With a squat, this
like this: 3 0 X 1 . Each number or is at the bottom of the movement. The
letter refers to a specific portion of example indicates that you shouldn’t stay
an exercise and indicates in seconds at the bottom of the squat (0 seconds)
what the duration should be. When but that you should immediately move up
it’s indicated with ‘X’ it means that again.
you should perform it explosively and
as fast as you can (while maintaining T H E T H I R D N U M B E R ( X ) is the
good form). For example: concentric portion of the lift. This is where
the muscle is shortening. With the squat,
T H E F I R S T N U M B E R ( 3 ) is the this is when you lift the bar up. The X
eccentric portion of the lift. This is indicates that you should be explosive.
where the targeted muscle lengthens.
With a squat, this is when the bar is T H E F O U R T H N U M B E R ( 1 ) is the top
lowering. Using the example above, of the movement. With the squat, this
that means that it should take you 3 is when you’re standing tall. According
seconds to complete the eccentric part to the example, you should be in this
of the movement. position for 1 second before transitioning.

38
PROGRESS

You often hear people say that they

had such a good workout, because
they couldn’t walk straight for three
days after training legs.

They are referring to DOMS, or delayed a benchmark. This refers to what you
onset muscle soreness. currently can do while maintaining good
form and going through the full range of
DOMS usually happens when you start motion. Once you’ve built a foundation,
a new training routine and/or expose it’s about increasing stimulus over time.
your muscles to new or increased This can be done in a variety of ways. If you
training stimuli. It often develops after have access to weights, you can increase
a day or two post-exercise and can the resistance over time. But this isn’t the
last for 72 hours or more. You won’t only way to ensure progressive overload.
experience DOMS once your muscles
get familiar with the specific training Needing less rest to recover, being able to
stimuli, they will adapt to it and react perform more reps in the same amount
less strongly! But that doesn’t mean of time (while maintaining proper form),
that your training wasn’t good, as having more control, increasing training
DOMS isn’t a good indicator of making volume, increasing training frequency and
progress. Instead, you should be / or increasing time under tension over
focused on progressively overloading time are all ways to progressively overload
your muscles over time. your muscles. As you can tell by the list,
there are enough variables to gradually
The principle of progressive overload change to ensure that you make progress,
means that for your muscles to even if you don’t have weights available!
grow, to get stronger and to increase
performance you need to gradually Only adjust one variable over time, as
increase the training stimulus you’ll only know for sure whether you
over time. You have to start with made progress if you perform the lifts in
exactly the same way.

39
 #5.
Essentials
40
THE PLAN

Lower body workouts, separated

by quads and glutes/hamstrings,
upper body workouts and abs +
cardio days. This is called the level
up guide for a reason!

Transforming your lifestyle doesn’t a separate thing that no one wants

just start with the first set of the first to do. Trust me, I’ve been there
exercise of your workout, and it doesn’t many times! However, rule number
end with the last rep that day. It’s so one is to never skip your warm up.
much more than that. That’s why this We don’t want to get injured.
section covers how you can get your
body ready to train and how you can Oh, and before I forget, we’re also
get your body back to its resting state talking about cardio here. Cardio
afterwards. isn’t just a tool to increase calories
burned, it’s important to build your
Warming up is a key element of your cardiovascular health. Let’s get
training, even though it’s often seen as those steps up!

41
WA R M U P

We’re starting every workout with a warm-up.

This will help with getting your blood takes between five or ten minutes. You
flowing, temperature up, helps prevent can do some low intensity cardio or
injury and helps improve overall mimic movements that you’ll be doing
performance. while you’re exercising.

The warm-up consists of three parts: The last part of the warm up involves
joint mobility work, continuous warm- dynamic stretching, this is when you
up activity and dynamic stretches. continuously move through a joint’s
full range of motion to increase muscle
The first part involves slowly moving, temperature and reduce stiffness.
rotating or flexing each joint to
increase blood flow and lubricate them. This should be done slowly and
After that, it’s time for the continuous comfortably.
warm-up activity. This part usually

WARM UP ROUTINE

Start with five to ten minutes of low intensity cardio, then continue
with the dynamic warm-up. Perform ten reps (per side) of the following
exercises, repeat circuit two times in total.
*Remember, you can click the exercise name to view a video of the exercise!

BANDED GROIN CIRCLES STRAIGHT LEG THREAD THE NEEDLE

FROG SLIDE WALL SLIDES

FROG UP -AND-DOWN OVERHEAD BAND ROLLS

STRAIGHT LEG SLIDES WALKOUT PLANK

If needed, you can foam roll to work on trigger points or specific

‘knots’ that can form in muscles.

42
COOL DOWN

After your workout it’s time to get

your body temperature, blood
pressure and heart rate return to
their normal levels. It’s time to
cool down!

This process doesn’t have to take long, This is when you hold a stretch in
but it’s important not to skip it as it will place for a period of time, without any
help increase the range of motion in movement. This allows your muscles to
the joints you just worked. After cooling loosen up and increase flexibility.
down, perform some static stretches.

43
CARDIO

Cardio is important for building your

overall cardiovascular health, as it helps
with strengthening your heart. It’s also
referred to as a tool for fat loss, as you
can use it to burn extra calories.

The total recommended weekly time we are increasing the interval

volume of your low intensity steady length to 20-25 minutes on machine
state (LISS) cardio increases per phase. A and 20-25 minutes on machine B on
both days.
The first phase (week 1-4) has
Wednesdays dedicated to cardio on If you don’t have different machines
which you will do 15-20 minutes LISS on available, you can stay on one machine
machine A and another 15-20 minutes instead.
LISS on machine B.
Having a daily step goal helps with
In the second phase (week 5-8) we increasing your NEAT level or the
have two days (Wednesdays and non-exercise activity thermogenesis.
Saturdays) dedicated to cardio. The Sounds intense, but it’s the energy
length of both intervals per cardio day expended for everything we do that is
stays the same at 15-20 minutes each, not sleeping, eating or training. If you
one on machine A and the other one want to set yourself a daily or weekly
on machine B. step goal, you can keep track of your
steps by having a step / activity tracker,
The third and final phase (week 9-12) smart watch or your phone. If you’re
has Wednesdays and Saturdays using your phone, make sure to always
dedicated to cardio as well, but this have it on you.

44
LISS cardio is when you do light cardio PHASE 1 (WEEK 1 – WEEK 4)
at a consistent pace for longer periods One cardio day per week, divided into:
of time. You can do it on any machines 15-20 min LISS on machine A
you prefer, but try to pick two different 15-20 min LISS on machine B
ones per cardio day as indicated in the
program. You can choose between the PHASE 2 (WEEK 5 – WEEK 8)
treadmill, rowing machine, Stairmaster, Two cardio days per week, each divided
elliptical, indoor cycling bike or any into:
other cardio machine your gym offers. 15-20 min LISS on machine A
Aim to keep your heart rate at around 15-20 min LISS on machine B
65% of your max heart rate (max heart
rate = 220 – age). PHASE 3 (WEEK 9 – WEEK 12)
Two cardio days per week, each divided
Ideally, you want to separate cardio into:
and lifting days. If you’re having a busy 20-25 min LISS on machine A
week and can’t combine everything – 20-25 min LISS on machine B
no worries! In terms of priorities, always
dedicate most of your energy towards
your workouts. Your second priority is
your weekly LISS cardio. After that, you
can optionally add a daily step goal to
additionally increase your NEAT level.

45
ABS

Most things in life are quite simple, but

that doesn’t necessarily mean that they
are easy. Having visible abs comes down
to a few factors, which I’ll explain below.
First factor we’re diving into today is
training abs.

You’ve probably heard people say your abdominal area. If you decrease
before that they ‘never train abs’ your body fat percentage, less fat tissue
and that it’s not necessary to isolate is laying on top of your ab muscles
them. When you isolate your abs, you making them more visible. To decrease
train them separately with targeted your body fat percentage, you need to
exercises. The reason why people be in a calorie deficit. A calorie deficit
say that you don’t need to train abs is when your calories in are less than
is because you also train your abs your calories out or when your calories
indirectly when performing compound burned are more than your calorie
lifts such as deadlifts or squats. intake. This has to do with training
and movement (calorie expenditure)
However, some still like to isolate and obviously with food and nutrition
their abs - myself included - as it (calorie intake). A good starting point
helps with increasing core strength in my opinion is giving yourself a step
and improving balance and stability. goal while simultaneously ‘cleaning
Furthermore, training abs helps to up’ your diet. Now, in no way, shape
build your abs muscles just like training or form should you ever feel like you
any other muscle group. If combined need to lose weight because you want
with the right nutrition, your abs will your abs to show, because you should
appear fuller which helps with making always reflect on what your own goals
them pop more. are and what makes you feel happy
and healthy. However, I think that if you
OK - we all know that everyone has want to truly change something for
abs, and usually when your abs aren’t yourself, that’s okay as well.
visible it’s because fat tissue is covering

46
The final factor to having visible abs is To sum everything up: training abs can
the one that somewhat ties all other help make your abs pop more if your
factors together - genetics. The reason nutrition is aligned with your goals.
why genetics are important is because But body fat percentage is important
it determines where you store your fat. in how much fat tissue is covering your
I don’t tend to store a lot of fat tissue abs (or not) and genetics determines
in my abdominal area or upper body whether you have a strategic
in general, which means that my body advantage by determining if you store
fat percentage doesn’t need to be as your fat on your abs or not.
low for my abs to pop compared to
someone who tends to store their fat in
their abdominal area.

47
#6.
The Program
YOUR WORKOUTS

How to read the workouts and

implement the training routine.

The section about progressive overload targeting quads and one targeting
shows the importance of sticking to glutes/hamstrings), two upper body
the same workouts for a certain period days and one abs & cardio workout.
of time, as this allows you to use the
numbers from the previous sessions as PHASE TWO
a benchmark. Next to that, it gives you
the time needed to develop skills to The next four weeks follow a 6-day
perform the exercises. schedule, as one extra cardio + abs
day is added to your routine. Total
However, you don’t want to keep doing volume for your workouts is increased
the same weekly workouts for too long. as well. This might require you to
First, that’s not very interesting and take a bit more rest between sets or
we want to be challenged! Second, exercises. If you need more rest, always
your body can adapt to it and plateau. take it. But make sure you don’t take
Changing your training periodically more rest than needed, as that will
means that you’ll continue to get be counterproductive. We’re making
results. Therefore, your workout plan is progress!
divided into three different phases.
PHASE THREE
Try to stick to the schedule, if that’s not
possible then you can postpone or skip During phase three, you’ll follow the
one of the workouts. same split as during phase two, but the
intensity of the cardio & abs workouts
PHASE ONE increases, while the volume of your
workouts increases simultaneously -
The first four weeks include a 5-day setting you up for progress by applying
schedule with two leg days (one progressive overload.

49
WHAT TO DO AF TER THE The sets and reps are indicated on the
PROGRAM IS FINISHED? schedule. If it says 3 sets of 10 – 12 reps,
you need to pick a weight that allows
As mentioned above, the workouts you to do so while maintaining good
get progressively more difficult but if form. When you can do 3 sets of 12 reps
you love the workouts, you can start with good form, you can increase the
from the beginning after finishing resistance in your next session. Make
these twelve weeks. The second time sure to stick to the tempo as indicated
around, try to make further progress as that’s an important component
by performing more reps (at the same of this training style. When you need
time) per set and/or performing them to do a superset, it’s indicated by a
with better form. number, followed by a letter (i.e., 1a
and 1b). Perform the indicated reps of
HOW TO READ THE exercise 1a, then immediately perform
WORKOUTS? the indicated reps of exercise 1b. After
you’re done, you can rest.
After performing a warm-up, you can
start with the first exercise indicated on To keep the intensity up, keep the rest
your schedule. Before starting with your period between sets and exercises
working set, you can always do warm- long enough to recover but as short as
up sets. A warm-up set is when you possible at the same time.
perform a few reps with a lighter weight
to get your body used to the weight and
movement. You don’t want to do too
many warm up sets as that takes away
energy that you need to perform your
working sets.

50
 PHASE 1

Weeks 1-4
PHASE 1 SCHEDULE *Click on the workout to be taken
directly to that page.

Week 1 - 4

MON Quads

TUE Upper Body

WED Abs & Cardio

THU Rest

FRI Hamstrings & Glutes

SAT Upper Body

SUN Rest

52
WEEK 1-4 - MON QUADS
*Remember, you can click the exercise name or its photos to view a video of the exercise!

Quads R E S T : 3 0 - 6 0 s (per set)

Squat
3 SETS X 8-10 REPS TEMPO: 30X0
Keep upper body tight. Don't lock your
knees and keep feet f at.

Bulgarian Split Squat

3 SETS X 8-10 REPS (PER SIDE) TEMPO: 20X0
Bench should be knee height. Keep torso
upright and core braced. Drive up through heel.

Unilateral Leg Press

3 SETS X 12-15 REPS (PER SIDE) TEMPO: 30X0
Put one foot on platform. Don't let knee cave
inwards. Start with weaker side first.

Landmine Squat
3 SETS X 15 REPS TEMPO: 20X0
Put barbell over one shoulder. Sit back down
into squat. Keep chest up and spine neutral.

Leg Extension
2 S E T S X 1 2 R E P S , 1 S E T X ( 4 X4 X4 X4 ) TEMPO: 30X2
Third set is a giant drop set where you
decrease the weight every 4 reps.

53
WEEK 1-4 - TUE UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Chin Ups
4 SETS X 6 REPS TEMPO: 31X1
Keep shoulders retracted. Keep chest up at
the top of the rep. Slow down the eccentric.

Seated Arnold Press

3 SETS X 10-12 REPS TEMPO: 2020
Keep torso upright. Arms move in straight
line. Externally rotate while you press.

Push Ups
3 SETS X 12 REPS TEMPO: 20X0
Maintain plank position. Keep neck and spine
aligned. Alternative is kneeling push ups.

Cable Lateral Raises

2 SETS X 12 REPS (PER SIDE) TEMPO: 20X2
Keep elbows slightly bent. No swinging. Slight
lean to increase ROM.

T Bar Row
3 SETS X 10-12 REPS TEMPO: 20X 1
Bend at hips. Keep torso at a 45° angle to the
floor. Chest up.

Alternating Dumbbell Curl

2 S E T S X 1 5 R E P S ( PE R S I D E ) TEMPO: 30X 1
As you curl up, rotate the wrist so palm faces
you. Keep upper arms stationary.

54
WEEK 1-4 - WED ABS & CARDIO

Abs & Cardio R E S T : 3 0 - 6 0 s (per set)

Machine A 15-20 MIN

Machine B 15-20 MIN

Unilateral Toe Touches

2 SETS X 15 REPS (PER SIDE)
Keep legs and arms straight while bringing
opposite hand and foot together.

Reverse Crunch
2 SETS X 15 REPS
Legs and feet together. Pull knees towards
chest. Only raise tailbone and hips from floor.

Bicycle Crunch
2 SETS X 30 REPS (TOTAL)
Press lower back into floor. Don't pull your
neck. Focus on rotating torso.

Plank
1 SETS X MAX HOLD
Keep neutral spine and neck. Engage abs, lower
back and glutes. Shoulders above elbows.

Vacuums
10 SETS X 10 SEC HOLD
Exhale while bringing stomach in as much as
you can. Hold position.

55
WEEK 1-4 - FRI HAMSTRINGS & GLUTES

Hamstrings & Glutes R E S T : 3 0 - 6 0 s (per set or superset)

RDL
3 SETS X 8-10 REPS TEMPO: 20X0
Keep neck neutral. Keep knees slightly bent.
Bend at hips to initiate movement.

Sumo Deadlift
3 SETS X 12 REPS TEMPO: 30X 1
Sumo stance. Arms inside legs. Focus on pushing
with your legs. Squeeze glutes to lock out.

Front Foot Elevated Split Squat

3 SETS X 12 REPS (PER SIDE) TEMPO: 20X 1
Elevate front foot. Push trough heel of front
foot to reverse the movement.

Barbell Reverse Lunge

3 SETS X 10-12 REPS (PER SIDE) TEMPO: 30X0
Hips facing forward. Keep torso upright and
core engaged.

Superset A R E S T : 3 0 - 6 0 s (per superset)

A1 Lying Leg Curl

2 SETS X 15 REPS TEMPO: 30X 1
Keep hips and chest flat on bench. Don't arch
back. Control the weight down.

A2 Seated Leg Curl

2 SETS X 8 + 5 PULSE REPS TEMPO: 30X 1
Maintain a neutral spine. Keep back flat
against pad at all times.

56
WEEK 1-4 - SAT UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Incline Neutral Press

3 SETS X 10-12 REPS TEMPO: 21X0
Elbows 45° to body. Neutral grip. Keep
shoulders retracted. Control the eccentric.

V Grip Pulldown
3 SETS X 12 REPS TEMPO: 20X0
Palms facing each other. Torso upright. Pull
bar down towards chest.

Barbell Row
3 SETS X 10-12 REPS TEMPO: 21X1
Feet shoulder-width apart. Knees slightly bent.
Keep spine neutral. Torso stays stationary.

Seated Lateral Raises

3 SETS X 15 REPS TEMPO: 2011
Straight back. Core engaged. Lead with elbows.
Keep elbows slightly bent. No swinging.

Face Pulls
3 SETS X 15 REPS TEMPO: 20X 1
Overhand grip. Lean back slightly. Pull hands
towards ears.

Dips
2 SETS X 10-12 REPS TEMPO: -
Dip down until arms are at a 90° angle. Keep
elbows slightly bent at top of movement.

57
 PHASE 2

Weeks 5-8
PHASE 2 SCHEDULE *Click on the workout to be taken
directly to that page.

Week 5 - 8

MON Quads

TUE Upper Body

WED Abs & Cardio

THU Upper Body

FRI Hamstrings & Glutes

SAT Abs & Cardio

SUN Rest

59
WEEK 5-8 - MON QUADS

Quads R E S T : 3 0 - 6 0 s (per set)

Leg Press
3 SETS X 15, 12, 10 REPS TEMPO: 30X0
Back on pad at all times. Don't lock your
knees and keep feet flat.

Box Squat
3 SETS X 10-12 REPS TEMPO: 21X0
Box height should place you at a parallel squat
when you sit on it.

Front Squat
3 SETS X 10-12 REPS TEMPO: 31X0
Keep chest and elbows up throughout the
movement. Sit hips back and down.

Lateral Squat
2 SETS X 12 REPS (PER SIDE) TEMPO: -
Stand with feet wider than hips. Shift weight
to the side while pushing hips back.

Leg Extension
2 S E T S X 1 2 R E P S , 1 S E T X ( 4 X4 X4 X4 ) TEMPO: 30X2
Control the negative. Back on pad at all times.
Keep chest up and neutral spine.

Wall Sit
1 SET X MAX HOLD TEMPO: -
Back is flat against the wall. Keep feet
shoulder-width apart and knees at 90° angle.

60
WEEK 5-8 - TUE UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Chin Ups
4 SETS X 6 REPS TEMPO: 21X1
Keep shoulders retracted. Keep chest up at
the top of the rep. Slow down the eccentric.

Landmine Press
3 SETS X 10-12 REPS (PER SIDE) TEMPO: 20X 1
Elbow close to sides. Move weight by extending your arm in line
with shoulder. Maintain a slight forward lean with upper body.

Cable Row
3 SETS X 12-15 REPS TEMPO: 30X 1
Palms face inwards. Keep legs slightly bent
and back straight. Keep elbows close to body.

Incline Dumbbell Press

3 SETS X 10-12 REPS TEMPO: 30X 1
Palms facing forward. Keep elbows slightly
tucked. Push body into bench.

Rear Delt Fly

2 SETS X 15 REPS TEMPO: 2012
Keep torso stationary. Focus on bringing
weights out, not back.

Seated Lateral Raise

2 SETS X 15 REPS TEMPO: 20X 1
Straight back. Core engaged. Lead with elbows.
Keep elbows slightly bent. No swinging.

Alternating Dumbbell Curls

2 S E T S X 7, 7, 7 R E P S TEMPO: 2111
As you curl up, rotate the wrist so palm faces you.
Keep upper arms stationary.

61
WEEK 5-8 - WED ABS & CARDIO

Abs & Cardio R E S T : 3 0 - 6 0 s (per set)

Machine A 15-20 MIN

Machine B 15-20 MIN

Unilateral Toe Touches

2 SETS X 12 REPS (PER SIDE)
Keep legs and arms straight while bringing
opposite hand and foot together.

Toe Touches
2 SETS X 12 REPS
Brace core to stabilize spine. Keep legs and
arms straight while bringing them together.

Cocoon
2 SETS X 12 REPS
Bring knees in and fold arms over legs. Arms
and legs move simultaneously.

Plank
1 SETS X MAX HOLD
Keep neutral spine and neck. Engage abs, lower
back and glutes. Shoulders above elbows.

Vacuums
10 SETS X 10 SEC HOLD
Exhale while bringing stomach in as much as
you can. Hold position.

62
WEEK 5-8 - THU UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Seated Arnold Press

3 SETS X 10-12 REPS TEMPO: 2020
Keep torso upright. Arms move in straight
line. Externally rotate while you press.

Lat Pulldown
3 SETS X 12-15 REPS TEMPO: 30X 1
Pull weight down towards your chest. Elbows
facing straight down. Squeeze lats.

Single Arm Dumbbell Row

3 SETS X 10-12 REPS (PER SIDE) TEMPO: 21X1
Keep lower back straight and torso stationary.
Lead with elbows. Start with weaker side.

Push Ups
3 SETS X 10-12 REPS TEMPO: 20X0
Maintain plank position. Keep neck and spine
aligned. Alternative is kneeling push ups.

Bent Over Rear Delt Fly

2 SETS X 15 REPS TEMPO: 21X1
Keep spine neutral, and bring elbows to the
sides and back.

Seated Front Raise

2 SETS X 12-15 REPS TEMPO: 2111
Engage core. Lift the weight to chin level.
Keep elbows bent. Control negative.

Overhead Cable Tricep Extension

2 SETS X 15 REPS (PER SIDE) TEMPO: 2111
Face away from the cables, grip handles
overhead. Keep elbows close to head.

63
WEEK 5-8 - FRI HAMSTRINGS & GLUTES

Hamstrings & Glutes R E S T : 3 0 - 6 0 s (per set or superset)

Superset A R E S T : 3 0 - 6 0 s (per superset)

A1 Hip Thrust
3 SETS X 15, 12, 10 REPS TEMPO: 20X2
Bench just under shoulder blades. Keep chin
and ribs tucked. Focus on squeezing glutes.

A2 Hyperextension
3 SETS X 8-10 REPS TEMPO: 40X2
Slightly round upper back to keep tension on glutes
and hamstrings. Squeeze glutes to initiate movement.

Smith Machine Sumo Squat

3 SETS X 15 REPS TEMPO: 3111
Wide stance in smith machine. Knees stay in
line with toes. Push through heels.

Landmine RDL
3 SETS X 12-15 REPS TEMPO: 2111
Both hands on handle. Initiate the RDL by pushing
your hips back. Keep spine neutral.

Hip Abduction
3 SETS X 10 + 10 REPS TEMPO: 30X2
Limit ROM to keep tension on glutes. Reverse
the movement controlled and slowly.

Lying Leg Curl

3 SETS X 12-15 REPS TEMPO: 30X0
Keep hips and chest flat on bench. Don't arch
back. Control the weight down.

64
WEEK 5-8 - SAT ABS & CARDIO

Abs & Cardio R E S T : 3 0 - 6 0 s (per set)

Machine A 15-20 MIN

Machine B 15-20 MIN

Reverse Crunch
2 SETS X 15 REPS
Legs and feet together. Pull knees towards
chest. Only raise tailbone and hips from floor.

Side Plank Knee In

2 SETS X 12 REPS (PER SIDE)
Body forms a straight line. Neck neutral. Bring
upper arm and knee together.

Plank Dip
2 SETS X 30 REPS (TOTAL)
Maintain plank position. Keep hips from
sagging throughout the movement.

Plank
1 SETS X MAX HOLD
Keep neutral spine and neck. Engage abs, lower
back and glutes. Shoulders above elbows.

Vacuums
10 SETS X 10 SEC HOLD
Exhale while bringing stomach in as much as
you can. Hold position.

65
 PHASE 3

Weeks 9-12
PHASE 3 SCHEDULE *Click on the workout to be taken
directly to that page.

Week 9 - 12

MON Quads

TUE Upper Body

WED Abs & Cardio

THU Upper Body

FRI Hamstrings & Glutes

SAT Abs & Cardio

SUN Rest

67
WEEK 9-12 - MON QUADS

Quads R E S T : 3 0 - 6 0 s (per set)

Leg Extension
3 SETS X 15 REPS TEMPO: 30X2
Control the negative. Back on pad at all times.
Keep chest up and neutral spine.

Squat
3 SETS X 10-12 REPS TEMPO: 30X0
Keep chest up. Knees travel in line with toes.
Keep core braced throughout movement.

Leg Press
3 SETS X 15, 12, 10 REPS TEMPO: 30X0
Back on pad at all times. Don't lock your
knees and keep feet flat.

Hack Squat
2 SETS X 10-12 REPS TEMPO: 30X0
Back on pad at all times. Brace core. Lower
sled by bending at hips and knees.

Superset A R E S T : 3 0 - 6 0 s (per superset)

A1 Goblet Squat
2 SETS X 15 REPS TEMPO: 20X0
Keep chest up. Sit hips back and down. Push
knees out. Knees travel in line with toes.

A2 Walking Lunges
2 SETS X 12 REPS PER SIDE TEMPO: -
Feet hip-width apart. Keep chest up. Core and glutes
engaged. Knees stay in line with toes.

Jump Squat
1 SETS X MAX TEMPO: -
Keep knees slightly bend. Control landing by
landing on your toes first.
68
WEEK 9-12 - TUE UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Straight Arm Pulldown

3 SETS X 10-12 REPS TEMPO: 3121
Straight torso at 30-45° angle. Keep elbows
slightly bent.

Dumbbell Shoulder Press

3 SETS X 12 REPS TEMPO: 21X0
Keep elbows slightly tucked, don't lock at top.
Look forward throughout the movement.

Bench Press
3 SETS X 8-10 REPS TEMPO: 21X1
Eyes under the bar. Keep chest up and brace
core. Contract lats and upper back.

Cable Row
3 SETS X 12 REPS TEMPO: 30X 1
Palms face inwards. Keep legs slightly bent
and back straight. Keep elbows close to body.

Cable Lateral Raises

2 SETS X 15 REPS (PER SIDE) TEMPO: 20X2
Keep elbows slightly bent. No swinging. Slight
lean to increase ROM.

Face Pulls
3 SETS X 15 REPS TEMPO: 20X 1
Overhand grip. Lean back slightly. Pull hands
towards ears.

Cable Curls
2 SETS X 12 REPS TEMPO: 2111
Use underhand grip. Stand straight with elbow
tucked to side. Control negative.

69
WEEK 9-12 - WED ABS & CARDIO

Abs & Cardio R E S T : 3 0 - 6 0 s (per set)

Machine A 20-25 MIN

Machine B 20-25 MIN

Side Plank Knee In

2 SETS X 12 REPS (PER SIDE)
Keep legs together. Don't arch back off the
floor. Slowly raise and lower legs.

Toe Touches
2 SETS X 12 REPS
Brace core to stabilize spine. Keep legs and
arms straight while bringing them together.

Cocoon
2 SETS X 12 REPS
Bring knees in and fold arms over legs. Arms
and legs move simultaneously.

Plank
1 SETS X MAX HOLD
Keep neutral spine and neck. Engage abs, lower
back and glutes. Shoulders above elbows.

Vacuums
10 SETS X 10 SEC HOLD
Exhale while bringing stomach in as much as
you can. Hold position.

70
WEEK 9-12 - THU UPPER BODY

Upper Body R E S T : 3 0 - 6 0 s (per set)

Chin Ups
4 SETS X 6 REPS TEMPO: 31X1
Keep shoulders retracted. Keep chest up at
the top of the rep. Slow down the eccentric.

Seated Arnold Press

3 SETS X 10-12 REPS TEMPO: 2020
Keep torso upright. Arms move in straight
line. Externally rotate while you press.

T Bar Row
3 SETS X 12 REPS TEMPO: 31X1
Bend at hips. Keep torso at a 45° angle to the
floor. Chest up.

Diamond Push Ups

3 SETS X 8-10 REPS TEMPO: 20X0
Tailbone stays tucked under. Engage core.
Keep elbows close to body.

Seated Front Raise

2 SETS X 15 REPS TEMPO: 2111
Engage core. Lift the weight to chin level.
Keep elbows bent. Control negative.

Rear Delt Fly

2 SETS X 15 REPS TEMPO: 2012
Keep torso stationary. Focus on bringing
weights out, not back.

Skull Crushers
1 SETS X 50 REPS TOTAL TEMPO: -
Keep upper arms perpendicular to floor. Only
extend your elbows. Keep elbows tucked in.

71
WEEK 9-12 - FRI HAMSTRINGS & GLUTES

Hamstrings & Glutes R E S T : 3 0 - 6 0 s (per set or superset)

Superset A R E S T : 3 0 - 6 0 s (per superset)

A1 Sumo Deadlift
3 SETS X 12-15 REPS TEMPO: 30X 1
Sumo stance. Arms inside legs. Focus on pushing
with your legs. Squeeze glutes to lock out.

A2 RDL
3 SETS X 12-15 REPS TEMPO: 20X0
Keep neck neutral. Keep knees slightly bent.
Bend at hips to initiate movement.

Landmine Hip Thrust

2 SETS X 15 REPS (PER SIDE) TEMPO: 2111
Rest upper back against bench or box. Drive
through heel to raise your hips.

Hip Abduction
2 SETS X 10 + 10 REPS TEMPO: 30X2
One set includes 10 reps with upper body
upright, followed by 10 reps with forward lean.

Dumbbell Squat Forward Lean

3 SETS X 15 REPS TEMPO: 20X 1
Sumo stance. Keep back straight. Slight
forward lean. Toes slightly outwards.

Seated Leg Curl

3 SETS X 8 REPS (+4 PULSE REPS) TEMPO: 3111
One set includes 8 reps, followed by 4 reps
where you pulse 3 times at top of movement.

Hyperextension
2 SETS X 15 REPS TEMPO: 40X2
Slightly round upper back to keep tension on glutes
and hamstrings. Squeeze glutes to initiate movement.

72
WEEK 9-12 - SAT ABS & CARDIO

Abs & Cardio R E S T : 3 0 - 6 0 s (per set)

Machine A 20-25 MIN

Machine B 20-25 MIN

Unilateral Toe Touches

2 SETS X 12 REPS (PER SIDE)
Keep legs and arms straight while bringing
opposite hand and foot together.

Reverse Crunch
2 SETS X 12 REPS
Legs and feet together. Pull knees towards
chest. Only raise tailbone and hips from floor.

Bicycle Crunch
2 SETS X 30 REPS (TOTAL)
Press lower back into floor. Don't pull your
neck. Focus on rotating torso.

Side Plank Knee In

2 SETS X 10-12 REPS (PER SIDE)
Body forms a straight line. Neck neutral. Bring
upper arm and knee together.

Vacuums
10 SETS X 10 SEC HOLD
Exhale while bringing stomach in as much as
you can. Hold position.

73
#7.
Recipes
 BREAKFAST

Recipe on next page 7 5

 BREAKFAST
Pizza Toasties 2 Servings 15 min Vegetarian Pictured on previous page

M A C R O S (per serving) CAL: 331 FAT: 11g CARBS: 30g PROTEIN: 28g

INGREDIENTS METHOD

• 2 english muffins 1. Beat eggs and egg whites with a splash of

• 2 whole eggs milk, mix until blended.

• 2 egg whites 2. Heat a skillet over medium heat, add some

• 100 g low-fat cheese butter.

• 5 g butter 3. Add eggs to the pan.

• 2 tbsp pasta sauce
4. Decrease heat to medium-low and pull the
• splash milk of choice
edges of the egg mix to the middle.
• Italian seasoning
5. Add salt and pepper.
• salt & pepper
6. Continue pulling eggs to the middle until they
are done.

7. Place the egg mix on top of each muffin half.

8. Add pasta sauce, cheese and Italian

seasoning.

9. Broil until the cheese has melted.

76
BREAKFAST

Recipe on next page 77

 Pictured on previous page

BREAKFAST
French Toast Muffins 2 Servings 35 min Vegetarian

M A C R O S (per serving*) CAL: 227 FAT: 3g CARBS: 31g PROTEIN: 19g

INGREDIENTS METHOD

• 6 slices of low-calorie 1. Mix all ingredients - except bread - together.

bread
2. Cut the bread slices into small pieces.
• 60 ml egg whites
3. Add the bread into the mixture, mix gently
• 1 egg
until fully soaked.
• 1 scoop protein powder

• 1 tsp vanilla extract 4. Spray a muffin tray, add the mixture equally to
make 6 muffins.
• 1 tsp cinnamon

• splash milk of choice 5. Bake at 180°C / 350°F for 25 minutes.

• bit of honey 6. Add your fav toppings.

• pinch of salt

*without toppings

78
 BREAKFAST

Recipe on next page 7 9

 Pictured on previous page

BREAKFAST
Fluffy Oven Baked Pancake 4 Servings 25 min Vegetarian

M A C R O S (per serving) CAL: 199 FAT: 11g CARBS: 16g PROTEIN: 9g

INGREDIENTS METHOD

• 90 g egg whites 1. Preheat your oven to 200°C / 400°F.

• 3 eggs
2. Grease a medium baking dish with butter.
• 1 cup ricotta cheese
3. In a large bowl combine all the ingredients.
• ¾ cup oat flour or ground
oats 4. Whisk well until you have a smooth mixture.

• 3 tbsp maple syrup 5. Pour the batter into the baking dish.
• 1 tbsp butter
6. Put the dish in the oven and bake for 20-25
• 1 ½ tsp vanilla extract
minutes, or until the pancake is puffed and
• 1 tsp lemon zest the edges are golden brown.
• ½ tsp baking powder
7. Add your fav toppings.
• ½ tsp sea salt

• splash milk of choice

80
BREAKFAST

Recipe on next page 81

 Pictured on previous page

BREAKFAST
Fresh Avocado Egg Toast 1 Serving 5 min Vegetarian

M A C R O S (per serving) CAL: 493 FAT: 25g CARBS: 45g PROTEIN: 22g

INGREDIENTS METHOD

• 2 slices rye bread 1. Boil two eggs.

• 2 eggs
2. Mash the avocado with the lemon juice, salt
• ½ avocado and pepper and garlic powder.
• handful spinach
3. Divide the mix evenly between the two slices
• squeeze of lemon juice of bread.
• sesame seeds
4. Add some spinach and eggs.
• pinch of garlic powder
5. Top with sesame seeds.
• salt & pepper

‘Wake Me Up’ Coffee Protein Smoothie

1 Serving 10 min Vegan Pictured on next page

M A C R O S (per serving) CA L : 476 FAT: 20g CARBS: 36g PROTEIN: 38g

INGREDIENTS METHOD

• 2/3 cup iced coffee 1. In a high-speed blender, add all smoothie

• 1 scoop protein powder ingredients.

• 1 cup frozen berries 2. Blend until smooth. If it’s too thick, add more
• 1 tbsp cocoa powder coffee or almond milk.

• 1 tbsp peanut butter 3. Serve.

• 2 tbsp chia seeds

• 6–8 ice cubes

82
 BREAKFAST

Recipe on previous page 8 3

LUNCH

Recipe on next page 84

 Pictured on previous page

LUNCH
Flavorful Vegan Sushi Wrap 2 Servings 20 min Vegan

M A C R O S (per serving) CAL: 339 FAT: 11g CARBS: 45g PROTEIN: 15g

INGREDIENTS METHOD

• 120 g tofu 1. Prepare the sushi rice according to the

• 40 g grated carrots package instructions.

• 2 nori sheets 2. In the meantime, heat up some oil in a skillet.

• ½ avocado
3. Season the tofu with the curry powder and cut
• 1 tsp soy sauce in thin slices.
• 1 tsp curry powder
4. Bake the tofu until golden brown on both
MIX:
sides.
• 180 g cooked sushi rice
5. After the sushi rice is done, mix it with the rice
• 1 ½ tbsp rice vinegar vinegar and some salt, set aside to cool.
• pinch of salt
6. Mash the chickpeas with a fork, then add the
CHICKPEA SALAD:
onion powder, garlic powder, vegan mayo and
• 90 g chickpeas Dijon mustard. Mix.

• ½ tsp onion powder

7. Make a cut halfway down your nori sheet.
• ½ tsp garlic powder
8. Put a layer of sushi rice on the upper half of
• ½ tsp vegan mayo
the nori sheet, top with a tofu slice.
• ½ tsp Dijon mustard
9. Top the right side with 20g shredded carrots.

10. Spread half of the chickpea mix evenly on to

the left quarter of the lower half.

11. On the lower right quarter, put ¼ of sliced

avocado. Top with soy sauce.

12. Fully wrap the nori sheet by circularly folding

the quarters over each other.

13. Cut diagonally in half once fully wrapped.

85
 LUNCH
Vegan Panini Pizza Speciale 4 Servings 5 min Vegan

M A C R O S (per serving) CAL: 203 FAT : 7g CARBS: 30g PROTEIN: 5g

INGREDIENTS METHOD

• 4 tortilla wraps 1. Make a cut halfway down your tortilla.

• 8 champignons
2. Slice the pepperoni, mushrooms and
• 4 large vegan pepperoni tomatoes.
slices
3. Put the tomato sauce topped with mushrooms
• 4 tbsp tomato sauce
and dried herbs, the pepperoni slices, the
• 4 tomatoes grated cheese and the tomato with the basil
• handful fresh basil leaves leaves on one quarter of the wrap each.

• handful grated vegan

4. Circularly fold the quarters over each other.
cheese
5. Bake your wrap until golden brown and cheese
• dried mixed herbs
is melted.

86
 LUNCH
Egg filled Salami Cups 2 Servings 15 min

M A C R O S (per serving) CAL: 387 FAT: 19g CARBS: 23g PROTEIN: 31g

INGREDIENTS METHOD

• 6 (chicken or veggie) 1. Arrange the salami, so it forms a small cup.

salami slices
2. Mix the whole eggs with the egg whites.
• 4 eggs
3. Pour the egg mixture into the salami cup.
• 2 egg whites

• 2 slices protein bread 4. Top the egg with a sprinkle of cheese.

• 1 tbsp pesto 5. Bake in the oven at 180°C / 350°F for 15-20

• handful low fat grated minutes.
cheese
6. Spread the pesto onto the protein bread slices.

7. Serve with the salami egg cups.

87
LUNCH

Recipe on next page 88

 LUNCH
Chicken Caesar Salad with Homemade Croutons
2 Servings 15 min Pictured on previous page

M A C R O S (per serving) CAL: 203 FAT : 7g CARBS: 16g PROTEIN: 19g

INGREDIENTS METHOD

• 3 whole hearts of romaine 1. Preheat the oven to 170°C / 375°F and line the

• 1/3 cup parmesan cheese baking sheet with parchment paper.

• 2 tbsp low-fat Caesar 2. Season chicken with salt and pepper on both
dressing sides.

CHICKEN: 3. Cook in the oven until completely cooked,

flipping halfway. Take out when internal temp.
• 3 chicken breasts reaches 75°C / 165°F.
• 2 tbsp avocado oil
4. Meanwhile, toast the bread until golden brown
• salt + pepper
and rub with garlic cloves.

CROUTONS: 5. Cut the bread into equal bread cubes.

• 4 slices low carb bread 6. Prep salad by adding lettuce to a big bowl and

• 2 cloves garlic tossing with the dressing.

7. Add sliced chicken, croutons, parmesan cheese

and remaining dressing on top.

89
 LUNCH

Recipe on next page 9 0

 Pictured on previous page

LUNCH
Lemon Garlic Chicken Pasta 2 Servings 20 min

M A C R O S (per serving) C A L : 7 74 FAT: 38g CARBS: 22g PROTEIN: 86g

INGREDIENTS METHOD

• 2 chicken breasts 1. Marinate the chicken breasts with the

• 120 g low-carb pasta seasoning.

• 100 g spinach 2. Heat up 2 tbsp of avocado oil in a pan.

• 30 g parmesan cheese
3. Bake the chicken breast, 4-5 minutes on each
side (or until golden brown), set aside.

• 4 tbsp avocado oil

4. Cook the light pasta according to the
• 1 garlic clove instructions on the package.

5. Chop a handful of cherry tomatoes by cutting

• handful cherry tomatoes them in half.
• fresh basil
6. Heat up 2 tbsp of avocado oil in a pan, add the
• splash lemon juice cherry tomatoes, minced garlic, dried oregano,
• paprika powder lemon juice, salt and lemon pepper.

• garlic powder
7. Bake until tomatoes are browned, then add
• lemon pepper the pasta, chicken and spinach.
• sea salt
8. Bake for a few more minutes until spinach is
cooked through.

9. Mix and top with parmesan cheese and basil.

91
DINNER

Recipe on next page 9 2

 Pictured on previous page

DINNER
Creamy Thai Green Curry with Tofu 2 Servings 15 min Vegan

M A C R O S (per serving) CAL: 642 FAT: 34 g CARBS: 65g PROTEIN: 19g

INGREDIENTS METHOD

• 250 g tofu 1. Add the coconut milk and vegetable broth to a

• 100 g uncooked rice pot.

• 500 ml vegetable broth 2. Chop the tofu, tomatoes, bell pepper.

• 250 ml canned coconut
3. Add the lemongrass paste, tomatoes, bell
cream
pepper, tofu, soy sauce and the green curry
• handful cherry tomatoes paste to the pot.
• 1 red bell pepper
4. Let it simmer until veggies are cooked but still
• 3 tbsp green curry paste
have crunch (about 15-20 minutes).
• 1 tbsp lemongrass paste
5. In the meantime, prepare rice according to
• 1 tbsp soy sauce
package directions.
• salt to taste
6. If the curry needs to be thickened, mix equal
parts of flour with water and add.

7. Let it come to a simmer again for about 5

minutes.

8. Serve the curry with the rice.

93
 DINNER

Recipe on next page 9 4

 Pictured on previous page

DINNER
Authentic Mango Chicken Curry 4 Servings 30 min

M A C R O S (per serving) CAL: 612 FAT: 12g CARBS: 72g PROTEIN: 54g

INGREDIENTS METHOD

• 600 g chicken breast 1. Cook the rice according to the package

• 240 g uncooked rice instructions. Set aside.

• 110 g coconut milk 2. In a large sauté pan, warm oil over medium
• 2 medium carrots heat. Cut the onion, add to the pan and cook

• 2 cloves garlic until golden brown and soft.

• 2 cm ginger 3. Clean and cut the carrots and garlic and

• 1 mango add them to the pan together with the

curry powder, ginger and salt. Cook for a few
• 1 red onion
minutes.
• 2 tbsp curry powder

• 1 tbsp apple cider vinegar 4. Add mango, vinegar and coconut milk to the
pan, boil briefly before lowering the heat.
• 1 tbsp oil

• pinch of salt 5. Clean and cut the chicken. Add to the pan.
Bring back to a light simmer.

6. Cook for 10 minutes or until the chicken is

cooked.

7. Serve the rice with the mango chicken curry.

95
DINNER

Recipe on next page 9 6

 Pictured on previous page

DINNER
Caprese Pizza on Naan Bread 2 Servings 20 min Vegetarian

M A C R O S (per serving) CAL: 578 FAT: 30g CARBS: 51g PROTEIN: 26g

INGREDIENTS METHOD

• 2 naan flatbreads 1. Preheat the oven to 200°C / 425°F.

• 150 g mozzarella
2. Place naan flatbreads on a rimmed baking
• 1 tomato sheet with parchment paper.
• 1 tbsp olive oil
3. While the oven is preheating, place naan bread
• 1 tbsp pesto in the oven to toast up.
• ½ tsp garlic powder
4. Cut the tomato and the mozzarella into slices.
• few fresh basils leaves
5. Spread pesto on naan bread.
• Italian herbs
6. Drizzle each naan bread with ½ tablespoon
olive oil and ¼ teaspoon garlic powder.

7. Layer with the slices of tomato and mozzarella.

8. Bake at 200°C / 425°F for about 10 minutes or

until the cheese is melted/golden brown.

9. Remove from the oven and divide basil leaves

on each pizza.

97
 DINNER

Recipe on next page 9 8

 DINNER
String Bean Mash with Lean Beef Patties Pictured on previous page
2 Servings 25 min

M A C R O S (per serving) C A L : 5 74 FAT: 30g CARBS: 45g PROTEIN: 31g

INGREDIENTS METHOD

• 1 kg slightly floury potato 1. Peel the potatoes, cut into equal pieces and

• 4 beef patties cook for 20 minutes.

• 400 g string
​​ beans 2. Halve the leeks lengthwise, wash and cut into
• 150 ml water thin half rings. Slice the string beans.

• 100 g low-fat grated 3. Heat 10 g margarine in a frying pan and stew

cheese the leeks, string beans and curry powder with
• 60 g margarine the water and pepper for 10 minutes covered

• 2 leeks over low heat, stir occasionally.

• 1 tbsp curry powder 4. Heat half the rest of the margarine in a frying
• pepper pan and fry the beef patties for 6 minutes.

5. Turn halfway. Sprinkle with pepper.

6. Drain the potatoes but reserve a cup of

cooking liquid.

7. Coarsely mash the potatoes.

8. Mix in the rest of the margarine and some

cooking liquid if needed.

9. Add the grated cheese and heat for 1 minute

over medium heat, stirring.

10. Stir the string beans and leek into the puree
and season with salt and pepper.

11. Divide the stew between plates and serve with

the beef patties.

99
DINNER

Recipe on next page 1 0 0

 DINNER
Pan Sheet with Sweet Potato, Chickpeas & Crispy
Halloumi
2 Servings 25 min Pictured on previous page

M A C R O S (per serving) CAL: 711 FAT: 31g C A R B S : 74 g PROTEIN: 34g

INGREDIENTS METHOD

• 700 g chickpeas 1. Preheat the oven to 200°C / 400°F.

• 600 g sweet potato

2. Scrub the sweet potato and cut into 2 cm
• 450 g halloumi cheese pieces, cut the eggplant into 2 cm pieces.
• 3 cloves garlic
3. Mix the paprika, oregano, cumin seeds, oil and
• 1 eggplant salt to taste.
• 4 tbsp avocado oil
4. Mix the oil with the chickpeas, sweet potato,
• 2 tbsp dried oregano
garlic cloves and eggplant and divide on a
• 2 tbsp cumin seed baking tray lined with baking paper.
• 1 tbsp mild paprika
5. Roast in the middle of the oven for about 30
powder
minutes.

6. Cut the halloumi widthwise into slices.

7. After 15 minutes, remove the baking tray from

the oven.

8. Divide the halloumi over it and roast for

another 15 minutes.

101
 SNACKS

Recipe on next page 1 0 2

 SNACKS
Turkey Crisps 2 Servings 25 min Pictured on previous page

M A C R O S (per serving) CAL: 292 FAT: 8g CARBS: 22g PROTEIN: 33g

INGREDIENTS METHOD

• 2 chicken breasts 1. Cut chicken into strips.

• 2 eggs
2. Season with salt, pepper, garlic powder,
• 60 g corn flakes (low paprika and cayenne pepper, set aside.
sugar)
3. Crush the cornflakes, add the same seasoning
• 1 tsp garlic powder
as for the chicken and mix it all up.
• 1 tsp paprika
4. Crack two eggs in a bowl and whisk.
• ½ tsp salt

• ½ tsp pepper 5. Dip the chicken in the egg mixture, let it drip,
then dip into crushed cornflakes until evenly
• ½ tsp cayenne pepper
coated.

6. Put it on a prepared baking tray, bake for 18

minutes at 200°C / 400°F flipping halfway.

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 SNACKS
Choc Covered Peanut Butter Stuffed Dates
6 Servings 10 min Vegan Pictured on previous page

M A C R O S (per serving) CAL: 137 FAT: 5g CARBS: 21g PROTEIN: 2g

INGREDIENTS METHOD

• 6 Medjool dates 1. Place the pitted dates on a platter lined with

• 30 g 90% dark chocolate parchment.

• 2 tbsp peanut butter 2. Fill each date with peanut butter (about ½
• 1/4 tsp coconut oil teaspoon).

3. Place dark chocolate and coconut oil in the

microwave and melt in 15 seconds increments,
stirring between each (1-2 minutes total).

4. Using a fork, dip each date into melted

chocolate and coat until completely covered.

5. Place the dates in the fridge to allow the

chocolate to set.

Crunchy Pasta Chips 4 Servings 10 min Vegan Pictured on next page

M A C R O S (per serving) CA L : 476 FAT: 20g CARBS: 36g PROTEIN: 38g

INGREDIENTS METHOD

• 225 g uncooked pasta 1. Cook the pasta according to the package

• 100 g parmesan cheese instructions (al dente).

• 1 tbsp olive oil 2. Put the pasta in a bowl and add the oil, cheese
• Italian herbs and herbs.

3. Toss to combine.

4. Put in the air fryer for 10-15 minutes at 200°C /

400°F (or in the oven at 200°C / 400°F for 20-25
minutes).

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SNACKS

Recipe on previous page 1 0 6

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Recipe on next page 1 0 7

 SNACKS
Healthy Double Choc Oat Brownies Pictured on previous page
3 Servings 25 min Vegetarian

M A C R O S (per serving) CAL: 310 FAT: 10g CARBS: 42g PROTEIN: 13g

INGREDIENTS METHOD

• 60 ml milk of choice 1. Preheat the oven to 180°C / 350°F.

• 45 g oats
2. Blend the oats to make oat flour.
• 30 g honey
3. Mix the oat flour, cocoa powder, baking
• 25 g cocoa powder
powder and cinnamon. Set aside.
• 1 egg
4. Combine the milk, honey, Greek yogurt and
• 5 tbsp low-fat Greek
egg until smooth.
yogurt

• 2 pieces of dark chocolate 5. Add the wet ingredients to the dry ingredients.
Mix.
• 1/2 tbsp baking powder

• pinch of cinnamon 6. Lightly grease a baking tray.

7. Pour batter into the baking tray and bake for

18-20 minutes or until a toothpick comes out
clean.

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SNACKS

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 Pictured on previous page

SNACKS
‘Lift Me Up’ Ginger Shot 2 Servings 10 min Vegan

M A C R O S (per serving) CAL: 12 FAT: 0g CARBS: 2g PROTEIN: 1g

INGREDIENTS METHOD

• 1/3 cup lemon juice 1. Wash and roughly chop the ginger root.

• 1/4 cup ginger root

2. Blend all ingredients - except cayenne pepper
• 1/4 cup coconut water - until mixture is smooth.
• pinch of cayenne pepper
3. Strain the liquid through a fine-mesh strainer.

4. Press on the solids with the back of a spoon to

extract all juice.

5. Pour the strained liquid into shot glasses and

add cayenne pepper.

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 #8.
You're Finished
A LT E R N A T I V E E X E R C I S E S

Exercises can be categorized by

their primary movement patterns.

If there is an exercise you can’t do or that doesn’t

feel right, you can substitute it with one of the
exercises from the same category.

SQUAT VARIATIONS / HIP HINGE OR VERTICAL PUSH

QUAD FOCUS POSTERIOR CHAIN
FOCUS
Bench Press
Box Squat
Barbell Reverse Lunges Cable Lateral Raises
Bulgarian Split Squat
Hip Abduction Dumbbell Shoulder Press
Dumbbell Squat Forward
Lean Hip Thrust Incline Neutral Press

Front Foot Elevated Split Hyperextension Landmine Press

Squat Landmine Hip Thrust Seated Arnold Press
Front Squat Landmine RDL Seated Front Raise
Goblet Squat Lying Leg Curl Seated Lateral Raises
Hack Squat RDL VERTICAL PULL
Jump Squat Seated Leg Curl Chin Ups
Landmine Squat Sumo Deadlift Lat Pulldown
Lateral Squat Walking Lunges Single Arm Dumbbell
Leg Extension Row
Leg Press ABS Straight Arm Pulldown
Smith Machine Sumo Bicycle Crunch V-Grip Pulldown
Squat
Cocoon
Squat ELBOW FLEXION
Crunch
Unilateral Leg Press Alternating Dumbbell
Plank
Wall Sit Curls
Plank Dip
Cable Curl
HORIZONTAL PUSH Reverse Crunch
EZ Bar Curl
Bench Press Side Plank Knee In
Incline Dumbbell Press Toe Touches
HORIZONTAL PULL
Push Ups Unilateral Toe Touches
Barbell Row
Vacuum
Bent Over Rear Delt Fly
ELBOW EXTENSION Cable Row
Diamond Push Ups Face Pulls
Skull Crushers Rear Delt Fly
Tricep Pushdown T-Bar Row

112
VIDEO DEMONSTRATIONS

Click on an exercise below to view a

video of me performing that exercise.

Alternating Bicep Curl Goblet Squat Reverse Crunch

Barbell Reverse Lunge Hack Squat Seated Arnold Press
Barbell Row Hip Abduction Seated Front Raise
Bench Press Hip Thrust Seated Lateral Raises
Bent Over Rear Delt Fly Hyperextension Seated Leg Curl
Bicycle Crunch Incline Neutral Press Side Plank Knee In
Box Squat Incline Dumbbell Press Single Arm Dumbbell Row
Bulgarian Split Squat Jump Squat Skull Crushers
Cable Curl Landmine Hip Thrust Smith Machine Sumo
Squat
Cable Lateral Raises Landmine Press
Squat
Cable Row Landmine RDL
Straight Arm Pulldown
Chin Ups Landmine Squat
Sumo Deadlift
Cocoon Lat Pulldown
T Bar Row
Diamond Push Ups Lateral Squat
Toe Touches
Dips Leg Extension
Unilateral Leg Press
Dumbbell Shoulder Press Leg Press
Unilateral Toe Touches
Dumbbell Squat Forward Lying Leg Curl
Lean V-Grip Pulldown
Overhead Cable Tricep
EZ Bar Curl Extension Vacuum
Face Pulls Plank Walking Lunges
Forward Lunges Plank Dip Wall Sit
Front Foot Elevated Split Push Ups
Squat
RDL
Front Squat
Rear Delt Fly

113
SUPPORT

For support, please email [email protected]. I love to connect

on social media, but unfortunately, I cannot keep up with DM’s or
explain things in detail in the comments. So, for any questions or
remarks, please email [email protected] and we’ll get back to
you as soon as possible!

DISCLAIMER

The contents of this document should not be taken as medical advice.

It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician.
Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program
is strictly at your own risk.

Sophie van Oostenbrugge and GAINSBYBRAINS B.V. will not assume

any liability for any direct or indirect losses or damages that may result
including, but not limited to, economic loss, injury, illness, or death.

All documents included or exchanged between Sophie van

Oostenbrugge and/or GAINSBYBRAINS B.V. and the Client are
the intellectual property of Sophie van Oostenbrugge and/or
GAINSBYBRAINS B.V. and are not to be copied, sold, published, posted,
or redistributed either in part or in full without my written consent.

All violations will be prosecuted to the fullest extent of the law.

114