* * *
When my carbs go up what happens to protein and fat intake?
* * *
Carbohydrates are what we call ‘protein sparing’. This means that your body will be far less likely to use protein for energy requirements if you are consuming sufficient carbohydrates, so on the days when we carb cycle higher we can knock down our protein intake a little bit. A good rule of thumb to start with is to take away 1g of protein for every 2g of extra carbs that you ingest, going no lower in protein intake than 1g per lb (not per kg!) of body weight per day.
We can also manipulate fat intake when carb cycling by going higher on (good) fats when lower in carbs and vice versa. My suggestion here is to keep an eye on your overall calorie intake and balance according to that. If you are adding an extra 400 calories of carbs, keeping protein the same (in this example), you may want to take out a certain number of calories from fat for that day. How much would really depend upon your goals and motivation.
* * *
I must count my calories. Is that OK?
* * *
It is now fashionable in certain circles to say that ‘calories don’t count’. In my opinion this is pure BS – if you eat 1,000 calories of nuts you might not get fat, but if you eat 10,000 calories of nuts then you will put on blubber. Case closed. However, counting calories can very often give a false impression of how you should eat, so for most of you I prefer to look at macronutrient intake, focusing much more on protein and carbs from the right sources (and letting fat take care of itself in many instances). To use a similar example to the above, do we think that 1,000 calories from chocolate will have the same physiological impact as 1,000 calories from beef and broccoli? I really hope that you don’t think so.
My advice is to keep an eye on your calories and be aware that the leaner you become the more important manipulating them can be. But for 98 per cent of us focusing on macronutrient goals from our list of prescribed foods is the correct approach to adopt.
* * *
Can I substitute exercises?
* * *
There are three potential reasons why you may want and/or need to substitute an exercise from one of the programmes in this book:
No access to the equipment: we have offered optional movements where certain less common equipment is needed.
You feel injury pain when doing the exercise: this is the best excuse of all and you should never perform a movement that feels as though it is aggravating (in any way) an injury. Try to find the closest approximation that doesn’t give you pain. For example, if your lower back feels dodgy doing barbell squats then try dumbbell squats or machine squats. You will need to think about this a little for yourself.
The gym is too busy and you have no chance of getting on certain pieces of kit: again you must improvise and the best advice that I can give you without literally seeing your gym and taking you through a session is that we can mimic a heck of a lot of movements with just a pair of dumbbells.
© Courtesy of the author
GLOSSARY
A quick guide to explain some of the key terms used in this book
* * *
Compound lift
* * *
This is a lift where movement occurs at two or more joints, such as a squat (movement at the hip and knee joints) or shoulder press (movement at the shoulder and elbow joints). Compound lifts should form the basis of all training programmes designed to increase muscle size, because they work more muscle groups at once.
* * *
Concentric contraction
* * *
A concentric contraction occurs when your muscle shortens to ‘lift’ the weight during each rep, such as the biceps shortening to raise a dumbbell from your side to shoulder-height during a biceps curl. Concentric contractions should be done fast but with control to work the muscle as forcefully as possible.
* * *
Eccentric contraction
* * *
An eccentric contraction occurs when your muscle lengthens to ‘lower’ the weight during each rep, such as the biceps lengthening to lower a dumbbell from your side to shoulder-height during a biceps curl. Eccentric contractions – also known as negative contractions – should be done slowly to work the muscle as thoroughly as possible. Your muscles are 10–20 per cent stronger during eccentric contractions than concentric contractions, which is why lowering a weight slowly and under control not only minimises the risk of injury, but also makes each rep more effective.
* * *
Isolation lift
* * *
This is a lift where movement occurs at one joint only, such as a biceps curl (movement at the elbow joint only) or leg extension (movement at the knee joint only). These moves are great for targeting a specific muscle group, especially at the end of a workout, to work the muscle really hard so it grows back bigger and stronger.
* * *
Isometric contraction
* * *
An isometric contraction occurs when a muscle generates force without changing length, such as during an abdominals plank, or when you grip an object using the muscles in your hand and wrist. These contractions don’t typically generate as much force as either concentric or eccentric contractions, but they are still an important part of muscle growth.
* * *
Range of motion
* * *
This is the extent to which a joint or joints move during each rep. It is essential that you move through the fullest range of motion possible when performing a lift, because the greater the movement range, the more muscle fibres are recruited to move the weight, meaning you’ll get a better muscle stretch and contraction with every rep.
* * *
Reps
* * *
An abbreviation of ‘repetition’. One rep is the completion of a given exercise from the start position to the end position, moving through the full range of motion. The number of reps per set can vary depending on the training goal.
* * *
Rest
* * *
This is simply how long you rest between completing a set before starting the next one. If rest periods are too short then you will still be too fatigued to complete the following set; too long and you won’t build up accumulated fatigue, which is essential for muscle-mass growth and burning body fat.
* * *
Sets
* * *
A set is a given number of reps performed consecutively without rest. The number of sets can vary for each exercise depending on the training goal.
* * *
Supersets
* * *
Supersets are two different exercises done back to back. Training this way is a proven method to promote muscle growth, because you can work more muscle groups in less time. Supersets are also a great way to encourage fat burning because you are forcing your heart and lungs to pump blood and oxygen to your muscles more quickly.
* * *
Tempo
* * *
Tempo is the speed at which you lift and lower a weight during each rep. The slower the tempo, the longer your muscles must work to manage and control the weight. This length of time is called time under tension. Tempo is detailed by a four-digit code, such as 2010. The first number is the time in seconds that the weight is lowered; the next number is the time in seconds that the move is held at the bottom position; the third number is the time in seconds that the weight is lifted; and the final digit is the time in seconds that the weight is held at the top of the move.
* * *
Time under tension
* * *
Time under tension is the duration in seconds that your muscles must work to control a weight during a single set, and it is dictated by the tempo multiplied by the count per set. For example, a set of 12 reps at a 2010 tempo (2 + 0 + 1 + 0 = 3 seconds) equals a total time under tension of 36 seconds for the set. Time under tension is one of the most important factors responsible for muscle-mass growth, which is why it is so impo
rtant that you always stick to the tempo listed for each exercise, even if that means lowering the weight to achieve this.
LIST OF EXERCISES
30° dumbbell curl
45° dumbbell curl
60° hammer curl
Back squat
Band deadlift
Barbell bent-over row
Barbell wrist curl
Behind back barbell wrist curl
Bench press
Box jump
Cable face pull
Cable wrist curl
Close-grip bench press
Deadlift
Decline bench press
Decline cable flye
Decline close-grip EZ-bar triceps extension
Decline dumbbell bench press
Decline dumbbell flye
Donkey calf raise
Dumbbell bench press
Dumbbell neck press
Dumbbell skull-crusher
Dumbbell upright row
Dumbbell wrist curl
EZ-bar preacher curl
EZ-bar reverse curl
Front squat
Glute-ham raise
Half-deadlift with shrug
Hammer-grip chin-up
Hanging leg raise
Incline bench press
Incline dumbbell flye
Incline dumbbell triceps extension
Incline gym ball plank
Incline reverse dumbbell row
Incline reverse lateral raise
Incline reverse one-arm arc row
Kneeling close-grip EZ-bar curl
Lean-away pull-up
Leg press
Lying hamstring curl (toes in)
Lying hamstring curl (toes out)
Lying sideways dumbbell pullover
Machine squat
Neutral shoulder-width lat pull-down
Pec dip
Reverse incline hammer curl
Seated behind-the-neck press
Seated cable rope row
Seated calf raise
Seated dumbbell shoulder press
Seated lateral raise
Seated overhand cable row
Seated Scott press
Shoulder-width chin-up
Shoulder-width pull-up
Single-leg calf raise
Standing barbell shoulder press
Standing calf raise
Triceps dip
Walking dumbbell lunges
Weighted triceps dip
Index of searchable terms
A
aerobic training
B
back squat
band deadlift
barbell: behind back wrist curl; bent-over row; standing shoulder press; wrist curl
BCAAs
behind back barbell wrist curl
bench press; close-grip; decline; decline dumbbell; dumbbell; incline
beta-alanine
bland foods
box jump
breakfast
C
cable face pull
cable wrist curl
calf raise: donkey; seated; single-leg; standing
calories; alcohol and; ‘calories in, calories out’; counting; insulin sensitivity and; liquid versus ‘real’ food; macronutrients and; manipulating intake; spike days and; targets
carbs: adding into diet; breakfast and; cycling; diet programme and; insulin and; low-osmolality carbohydrate powders; post-workout shakes and; protein/fat intake and; protein goal and; sleep and; supper and; vegetables and
cardio; aerobic capacity; aerobic training; cardiorespiratory fitness; cardiovascular health; lies some trainers tell you about; rules, common sense cardio training; what it all means
cheat meal see also spike days
chin-up: hammer-grip; shoulder-width
close-grip bench press
compound lift
concentric contraction
consistency
creatine
D
D3
deadlift; band; half-deadlift with shrug
decline bench press
decline cable flye
decline close-grip EZ-bar triceps extension
decline dumbbell bench press
decline dumbbell flye
diary: food; training
diet see also nutrition, transformational
digestive enzymes
dips: pec; triceps; weighted triceps
discipline, myth of
donkey calf raise
dumbbell: bench press; curl°; curl°; decline bench press; neck press; skull-crusher; upright row; wrist curl
E
eating, basic rules of see also nutrition, transformational
eccentric contraction
effort
electrolytes
estrogen control
exercise form guide, step-by-step;° dumbbell curl;° dumbbell curl;° hammer curl; back squat; band deadlift; barbell bent-over row; barbell wrist curl; behind back wrist curl; bench press; box jump; cable face pull; cable wrist curl; close-grip bench press; deadlift; decline bench press; decline cable flye; decline close-grip EZ-bar triceps extension; decline dumbbell bench press; decline dumbbell flye; donkey calf raise; dumbbell bench press; dumbbell neck press; dumbbell skull-crusher; dumbbell upright row; dumbbell wrist curl; EZ-bar preacher curl; EZ-bar reverse curl; front squat; glute-ham raise; half-deadlift with shrug; hammer-grip chin-up; hanging leg raise; incline bench press; incline dumbbell flye; incline dumbbell triceps extension; incline gym ball plank; incline reverse dumbbell row; incline reverse lateral raise; incline reverse one-arm arc row; kneeling close-grip EZ-bar curl; lean-away pull-up; leg press; lying hamstring curl (toes in); lying hamstring curl (toes out); lying sideways dumbbell pullover; machine squat; neutral shoulder-width lat pull-down; pec dip; reverse incline hammer curl; seated behind-the-neck press; seated cable rope row; seated calf raise; seated dumbbell shoulder press; seated lateral raise; seated overhand cable row; seated Scott press; shoulder-width chin-up; shoulder-width pull-up; single-leg calf raise; standing barbell shoulder press; standing calf raise; triceps dip; walking dumbbell lunges; weighted triceps dip
exercise fundamentals; activation; diary, training; don’t be a pussy; execution of exercises; focus and concentration; lift weights, how to; lift with intent; pain, distinguish between good and bad; sticking to the plan; tempo; train to gain, how to; warming up; weight selection
extra workouts
EZ-bar: decline close-grip triceps extension; kneeling close-grip curl; preacher curl; reverse curl
F
face pull, cable
fail, when you
fat loss: carb cycling and; cardio and; meal plans; rules
fear, harness your
focus and concentration
food see meal plans; nutrition, transformational
Foundation Workouts; week one; week two; week three; week four; week five; week six; week seven; week eight; week nine; week ten; week eleven; week twelve
front squat
G
glossary
glutamine
glutathione
glute-ham raise
goals: define your; protein; timeframe and
grid-week workout
H
half-deadlift with shrug
hammer curl°
hammer-grip chin-up
hanging leg raise
head straight, get your; discipline, myth of; parents, don’t blame it on your; secret to my success as a trainer and the lessons you can learn from it; unique nature of workout programmes
Himalayan sea salt
holy basil
I
incline bench press
incline dumbbell flye
incline dumbbell triceps extension
incline gym ball plank
incline reverse dumbbell row
incline reverse lateral raise
incline reverse one-arm arc row
injuries
insulin sensitivity
isolation lift
isometric contraction
K
kneeling close-grip EZ-bar curl
L
L-carnitine
lat pull-down, neutral shoulder-width
lean-away pull-up
leg press
lifestyle rules; consistency; make muscle your number one priority; plan ahead; prioritise yourself; sleep; stress, minimise
lift weights: how to; with intent
low-osmolality carbohydrate powders
lunges, walking dumbbell
lying hamstring curl (toes in); (toes out)
lying sideways dumbbell pullover
M
machine squat
macronutrients see also meal plans
magnesium
maximum results in minimum time
meal plans; fat loss; muscle-building; what’s the deal with?
multivitamins
muscle-building: nutrition and; and strength workouts
muscle-building meal plans; Week A; Week B; Week C; Week D
Your Ultimate Body Transformation Plan Page 16
