By Sean Nalewanyj
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005. Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Sean is also the creator of The of The Body Transformation Blueprint – a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind. He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans. In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans. Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s easily just as, if not more important than what you do in the gym. Start employing the correct nutritional habits each day based on your specific goals, and the difference in your results will be like night and day. You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up
to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow… Step #1 - Determine your calorie maintenance level .
This is the number of calories that you require daily in order to maintain your current weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom end of the range if you have a fairly low daily activity level ( for example, example, you work a desk desk hig her job and aren’t very very active outside outside of the gym ), and use the top end if you have a higher daily activity level ( for example, example, you work a demanding demanding physical job and also play play sports ). throughout the week ). Step #2 - Increase or decrease your calorie maintenance maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming
more calories than you burn. To do this, start off by adding 350 calories to your maintenance level. This will provide your body with the additional energy it needs to build new muscle with minimal gains in body fat. If your goal is to lose fat , then you need to create a calorie deficit by burning more
calories than you consume. To do this, start off by subtracting 500 calories from your maintenance level. This will create the necessary energy deficit within your body to stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know befor e getting started… 1) You can re-arrange the meals in any way that you’d like based on your personal
preference and schedule. If you want to change the order of things or combine certain meals/foods together, that’s totally fine. Your only goal is to consume everything listed in the plan in the stated quantities by the end of the day. 2) Most measurements are given in metric form because this is the most accurate way to
properly track a muscle building or fat burning diet. Measuring cups measure volume and not weight and can be b e quite inaccurate at times, so I’d suggest purchasing a basic food scale if you don’t already have one and using that for your meal plan.
3) If you want to substitute other food items in or out, I’d suggest using the nutrition
database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range of different food items. 4) If you find these pre-made plans helpful, I’d highly suggest also
checking out the Custom Meal Plan service that I offer over on my website. These custom plans are personally created from scratch by me to perfectly match your individual fitness goals, body type, lifestyle, food preferences, training schedule, macronutrient needs and more. This ensures that you see the fastest results possible by employing a nutritional approach that is precisely matched with your specific needs.
Click Here To Get Your Y our Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further… To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain strength at your maximum potential, make sure to follow the 3 simple steps below before diving into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website. Website.
This site contains a ton of awesome muscle building and fat burning information and is updated frequently with new content. I can guarantee that it will be some of the highest quality and most beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page… Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN MEAL #1 T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
1 slice whole grain toast
69
4
11
1
75g blueberries
44
0
11
0
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
50g banana
44
0
11
0
2 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
192
25
14
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia H C N U L
MEAL #4
K C A N S
MEAL #5
R E N N I D
100g plain low-fat yogurt
70
6
7
2
1 teaspoon honey
24
0
6
0
TOTAL
94
6
13
2
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1252
125
125
28
DAILY TOTALS
1500 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
MEAL #3
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g H C N U L
MEAL #4
tilapia
K C A N S
MEAL #5
R E N N I D
125g plain low-fat yogurt
86
8
9
2
1 teaspoon honey
24
0
6
0
25g mixed nuts
157
4
6
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1501
140
143
41
DAILY TOTALS
1750 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
175g cooked white or brown rice
198
5
40
2
100g mixed steamed vegetables
40
3
7
0
TOTAL
376
38
47
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g H C N U L
MEAL #4
tilapia
K C A N S
MEAL #5
R E N N I D
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
30g mixed nuts
222
6
9
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
3
30
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
396
44
37
8
1752
148
182
48
DAILY TOTALS
2000 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
2 teaspoons strawberry jam
36
0
9
0
75g blueberries
44
0
11
0
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
4
1
250ml unsweetened almond milk
31
1
0
3
50g banana
48
1
11
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
200g cooked white or brown rice
266
6
56
2
100g mixed steamed vegetables
40
3
7
0
150g cooked chicken breast OR 150g H C N U L
turkey breast OR 150g shrimp OR 150g tilapia
MEAL #4
K C A N S
MEAL #5
R E N N I D
TOTAL
473
44
63
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
25g mixed nuts
157
4
6
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
200g boiled sweet potato
164
4
37
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
461
51
44
9
1999
170
206
55
DAILY TOTALS
2250 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
1 tablespoon strawberry jam
52
0
13
0
100g blueberries
56
0
14
0
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
70g banana
64
1
15
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
150g cooked chicken breast OR 150g H C N U L
turkey breast OR 150g shrimp OR 150g tilapia
MEAL #4
K C A N S
MEAL #5
R E N N I D
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
35g mixed nuts
222
6
9
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
170g cooked lean beef
294
51
0
10
250g boiled sweet potato
188
3
44
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
522
57
51
10
2251
175
246
63
DAILY TOTALS
2500 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
100g blueberries
56
0
14
0
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
25g natural peanut butter
161
6
5
13
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
150g cooked chicken breast OR 150g H C N U L
turkey breast OR 150g shrimp OR 150g tilapia
MEAL #4
K C A N S
MEAL #5
R E N N I D
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
299
9
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
280g boiled sweet potato
212
4
49
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
509
51
56
9
2503
177
289
71
DAILY TOTALS
2750 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
115g banana
108
1
26
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
171
36
0
3
282
8
58
2
150g cooked chicken breast OR 150g H C N U L
turkey breast OR 150g shrimp OR 150g tilapia 250g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
TOTAL
453
44
58
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g boiled sweet potato
244
6
55
0
100g mixed steamed vegetables
40
3
7
0
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
631
53
62
19
2748
182
334
76
DAILY TOTALS
3000 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
335
8
69
3
125g cooked chicken breast OR 125g H C N U L
turkey breast OR 125g shrimp OR 125g tilapia 300g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
100g mixed steamed vegetables
40
3
7
0
TOTAL
513
41
76
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
150ml pasta sauce
135
3
24
3
2 teapoons extra virgin olive oil
90
0
0
10
TOTAL
853
62
95
25
3002
184
382
82
DAILY TOTALS
3250 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g H C N U L
turkey breast OR 125g shrimp OR 125g tilapia 350g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
894
63
102
26
3251
193
415
91
DAILY TOTALS
3500 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g H C N U L
turkey breast OR 125g shrimp OR 125g tilapia 350g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
MEAL #6 K C A N S
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3499
202
450
99
DAILY TOTALS
3750 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
250ml orange juice
125
2
27
1
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g H C N U L
turkey breast OR 125g shrimp OR 125g tilapia 350g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
MEAL #6 K C A N S
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
250ml orange juice
125
2
27
1
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3753
204
498
105
DAILY TOTALS
4000 CALORIE MEAL PLAN MEAL #1
T S A F K A E R B
MEAL #2
K C A N S
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
3 slices whole grain toast
207
12
33
3
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
300ml orange juice
149
2
33
1
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. A dd water to thin if necessary)
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
138
30
0
2
383
9
80
3
125g cooked chicken breast OR 125g H C N U L
turkey breast OR 125g shrimp OR 125g tilapia 350g cooked white or brown rice
MEAL #4
K C A N S
MEAL #5
R E N N I D
MEAL #6 K C A N S
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
2 tablespoons honey
144
0
36
0
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
300ml orange juice
149
2
33
1
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
200g sliced apple
120
2
28
0
TOTAL
247
13
42
3
4001
208
547
109
DAILY TOTALS
The Body Transformatio Transformation n Blueprint
This is my complete, step-by-step muscle building and fat loss program that contains all of the most effective strategies I've learned after 14 years of dedicated fitness research and experience. It employs a no B.S, science-based approach and delivers every single tool you need to gain lean muscle, burn off body fat and increase your strength as quickly and efficiently as possible. You’ll learn all of the most important, result -producing principles behind proper training, nutrition, supplementation and everything in between to help you build muscle, lose fat and gain strength at your maximum potential. Included is my 250- page manual “Muscle Building & Fat Loss Decoded”, along with step by-step workout routines, meal plans, supplement guides, video tutorials, recipe books, progress tracking tools and 12 weeks of one-on-one personalized email coaching to guarantee your success.
Click Here To Access The Body Transformation Blueprint
THE NO FAIL WORKOUT SYSTEM
Complete Physique Transformation Program
- Disclaimer -
Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be hel d responsible for any fo form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will pe personally achieve.
Introduction
The No-Fail Workout System is an intelligently structured, step-by-step training plan designed to take you to your ultimate physique goals in the most effective and efficient way possible. By now you should have read through the complete Top-Level Weight Training and Efficient Fat Burning Cardio chapters of the main Muscle Building & Fat Loss Decoded E-Course and should have a solid grasp of the proper principles behind an effective weight training and cardio workout. There’s much more to structuring a proper training routine than merely following set in stone exercises, sets and reps. You should also understand why you’re doing what you’re doing and how to implement your plan in the most effective way possible. For that reason, you should make sure to read through those two chapters before beginning. The routine is broken down into two plans: Weight Training and Cardio. As you should already know by now, your weight training approach should be structured in exactly the same way whether your goal is to build muscle or lose fat. (If you’re unclear as to why this is the case, make sure to read through the Top-Level Weight Training and Efficient Fat Burning Cardio chapters for a complete explanation) For that reason, the same weight training plan should be used regardless of whether you’re aiming to add size and strength or strip off body fat.
The only aspect of your training plan that will differ slightly based on your goals is your cardio approach, and I’ll give you some guidelines for that in the cardio section at the end. Here’s how to get started…
First, make sure to read through the Workout Guidelines.
This section will give an overview of exactly how each individual workout should be performed. Again, this information is all broken down in great detail in the main e-course. Next, make your way through the Weight Training Plan.
The weight training plan outlines which days you should train on, the exact exercises, sets and reps for each workout, along with a list of exercise substitutions you can use if necessary. Finally, read through the Cardio section.
Depending on your individual body type and goals, a specific cardio protocol will be outlined for you that can be used alongside your weight training routine. That's all there is to it. Let’s get started...
COMPLETE NO-FAIL WEIGHT TRAINING WORKOUT PLAN
No-Fail Workout Guidelines
Before you get started, make sure to read over these important workout guidelines first... 1) For a complete explanation of the principles behind a proper weight training workout, and to learn exactly why the workouts are structured the way they are, make sure to read through the Top-Level Weight Training chapter of the main e-course. 2) Before you begin any of the assigned workouts, you must have a proper understanding of how each exercise is performed. Consult the Video Exercise Database for this. 3) Aim to perform each set 1-2 reps short of muscular failure. This means that you should continue your set until the point where, if you were to give an all-out 100% 100% effort, you would only be able to complete 1-2 more reps using proper form. You’ll get a better handle on this after a few weeks of training if you’re a complete beginner. 4) Don’t bother with any so -called “advanced techniques”, such as supersets, drop sets, forced reps, “burn out sets” or anything else. Every set in the No -Fail Workout should be executed as a standard straight set where you simply train 1-2 reps short of failure and then stop. 5) Always write down your workouts in detail by recording the exact weight lifted and reps executed for every exercise throughout the session. The next time you enter the gym to perform that same workout, you should be placing 100% of your focus on improving upon your previous performance by adding slightly more weight, performing more reps, or both.
6) Every workout should begin with a proper warm-up consisting of 5 minutes of very light cardio followed by 3 weight acclimation sets for your first major compound exercise of the workout. You'll perform 50% x 10 reps, 75% x 3 reps and 100% x 1 rep, where the percentage given is in relation to the amount of weight you'll use on your first working set.
sh ould only perform your next set when you 7) After you have completed a set, you should feel that you are 100% recovered and can perform that set with maximum strength and focus. There is no n o concrete rest interval in between sets, as it will vary from exercise to exercise. 8) On the positive portion of the repetition, move the weight as fast as you can while still maintaining complete control. On the negative portion of the repetition, lower the weight in 3-4 seconds. 9) Breathe in as you lower the weight and breathe out as you lift it. 10) Purchase a set of lifting straps and use them for all back exercises. 11) Make sure to place equal focus and intensity on all muscle groups. You should not be favoring certain muscles over others, but instead should focus on developing your physique as equally as possible. 12) Muscle pump, muscle burn and muscle soreness are not indicators of a successful workout. The success of your workout should only be gauged by how well you execute the principle of intensity (training 1-2 reps short of muscular failure) and progression (adding more weight to each exercise over time). 13) Injury prevention should always be treated as a primary concern. Keep your joints and connective tissues healthy by properly warming up, l ifting within your own limits, monitoring your intensity levels, using proper form and avoiding overtraining yourself. 14) After 8-10 continuous weeks of training, take 1 full week off from the gym. This will allow your body and joints to fully recuperate and will prevent overtraining. You may still perform cardio on your week off.
Weekly Workout Layout
The No-Fail Workout System utilizes what is known as a “ Legs/Push/Pull” structure, which involves 3 individual workouts that you’ll be cycling through. For Workout A, you’ll be training your legs: quads, hamstrings and calves. For Workout B, you’ll be training all of your upper body pushing muscles: your chest, shoulders (front and side heads) and triceps. For Workout C, you’ll be training all of your upper body pulling muscles: your back, shoulders (rear head) and biceps. Abs will be trained at the end of each workout. This is an extremely effective training structure because it hits the muscles in groups that work together synergistically to perform their specific movement patterns. For example, all compound chest exercises also stimulate the shoulders (front head) and triceps, all compound shoulder exercises also stimulate the triceps, and all compound back exercises also stimulate the biceps and shoulders (rear head). This type of structure allows for maximum recovery in between workouts and prevents muscular overlap since each system is being trained in isolation. The way to implement this plan is simple: perform Workout A, then B, then C, and then repeat the cycle.
Since recovery ability will vary from person to person, there isn’t an exact set-in-stone number of days per week that every single individual must train on. Instead, your central aim should be to train with this cycle as often of ten as possible while still making continued strength gains from workout to workout. For most people, this will mean a total of 4-5 workouts per week. If you’d prefer to train less often than this (based on your schedule or general preference) and are willing to progress at a slightly slower rate, or if you have lower than average recovery ability and need more time in between sessions, 3 workouts per week is also acceptable.
If you choose to train 4 days per week, you can use a weekly layout of 2 on, 1 off, 2 on, 2 off, or you can just train every other day. For example, Monday/Tuesday/Thursday/Friday, or Monday/Wednesday/Friday/Sunday. If you choose to train 5 days per week, any 5 days of the week is ultimately fine. Just choose the layout that fits best with your schedule. If you choose to train 3 days per week, just go with 3 non-consecutive days, like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. Okay, with the central workout guide lines and weekly layout established, let’s now dive into each individual workout…
Workout A – Quads, Quads, Hamstrings, Calves
Exercise
# Of Sets
Rep Range
Barbell Squat
3-4
5-7
Leg Press (45 Degree or Horizontal)
3
8 - 10
Dumbbell Romanian Deadlift
3-4
8 - 10
Lying Leg Curl
3
5-7
Standing Machine Calf Raise
3-4
5-7
Leg Press Calf Raise
3
5-7
Kneeling Rope Crunch
2
8 - 10
Reverse Crunch
2
8 - 10
Quads
Hamstrings
Calves
Abs
Exercise Substitution List Whenever possible, I would recommend sticking to the workout plan as it is outlined above. That said, if you don't have access to certain pieces of equipment or have certain limitations (perhaps due to injuries), here are some potential exercise substitutions you can use instead... Barbell Squat & Leg Press Front Squat Hack Squat Dumbbell Squat Dumbbell Step-Up Barbell Step-Up Barbell Lunge Dumbbell Lunge
Dumbbell Romanian Deadlift Barbell Romanian Deadlift Good Morning Glute-Ham Raise
Lying Leg Curl Seated Leg Curl Standing Leg Curl Glute-Ham Raise
Standing Machine Calf Raise & Leg Press Calf Raise Standing One-Legged Dumbbell Calf Raise Smith Machine Calf Raise Hack Squat Calf Raise
Kneeling Rope Crunch Incline Crunch Weighted Floor Crunch
Reverse Crunch Lying Leg Raise Hanging Leg Raise Swiss Ball Leg Raise Seated Leg Tuck
Workout B – Chest, Chest, Shoulders (Front/Side), Triceps
Exercise
# Of Sets
Rep Range
Flat Dumbbell Press
3-4
5-7
Incline Dumbbell Press
3-4
5-7
Cable Crossover
3
8 - 10
Seated Overhead Dumbbell Press
3-4
5-7
Standing Cable Side Lateral
3
8 - 10
Tricep Pressdown
3
5-7
One-Arm Overhead DB Extension
3
8 - 10
Straight Plank
2
1-2 Minute Hold
Side Plank
2
1-2 Minute Hold
Chest
Shoulders
Triceps
Abs
Exercise Substitutions Flat Dumbbell Press & Incline Dumbbell Press Flat Barbell Press Incline Barbell Press Decline Barbell Press Decline Dumbbell Press Wide-Grip Dips Machine Bench Press Flat Smith Machine Press Incline Smith Machine Press Decline Smith Machine Press
Cable Crossovers Flat Dumbbell Flye Incline Dumbbell Flye Decline Dumbbell Flye Machine Flye Pec Deck
Seated Overhead Dumbbell Press Standing Military Press Seated Military Press Standing Overhead Dumbbell Press Overhead Smith Machine Press Overhead Machine Press
Standing Dumbbell Side Laterals Standing Cable Side Laterals Seated Dumbbell Side Laterals
Tricep Pressdown One-Arm Reverse Pressdown Decline Dumbbell Skull Crushers Flat Dumbbell Skull Crushers EZ-Bar Skull Crushers Close-Grip Bench Press Narrow-Grip Dips
One-Arm Overhead Dumbbell Extension Overhead EZ-Bar Extension Overhead Cable Extension Overhead Rope Extension
Straight Plank Swiss Ball Plank
Workout C – Back, Back, Shoulders (Rear), Biceps
Exercise
# Of Sets
Rep Range
Barbell Deadlift
3-4
5-7
Overhand Chin Up
3-4
5-7
One-Arm Dumbbell Row
3-4
5-7
Face Pull
3
8 - 10
3
8 - 10
3
5-7
3
5-7
Cable Wood Chopper
2
8 - 10
Pallof Press
2
8 - 10
Back
Shoulders (Rear Head)
Rear Lateral Cable Raise Biceps
Barbell Curl Alternating Alternating Dumbbell Dumbbell Curl Abs
Exercise Substitutions Deadlifts Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row
Overhand Chin-Up Overhand Lat Pulldown V-Bar Pulldown Underhand Lat Pulldown Underhand Chin Ups
One Arm Dumbbell Row Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row
Face Pull Dumbbell Shrug Barbell Shrug Smith Machine Shrug
Rear Lateral Cable Raise Rear Lateral Dumbbell Raise
Barbell Curl Cable Curl
Standing Alternating Dumbbell Curl Seated Alternating Dumbbell Curl Seated Incline Dumbbell Curl
Cable Wood Chopper Plate Twist
Pallof Press Flat Russian Twist
NO-FAIL CARDIO GUIDELINES
The No-Fail Workout Routine: Cardio
Additional cardio exercise will be included in your program for one of two major reasons: 1) Your primary goal is to build muscle size, but you want to minimize the amount of body fat you gain. 2) Your primary goal is to lose body fat, and you're using cardio as a means of stimulating fat loss.
There are 3 specific cardio approaches outlined below that wi ll be used alongside your weight training routine. Choose the program that most closely suits your in dividual situation. Keep in mind though that optimal cardio protocols can vary quite a bit from person to person depending on a variety of factors, so treat these cardio plans as starting guidelines and adjust as you go along. Before you get started, make sure to read through these important No-Fail Cardio Guidelines...
No-Fail Cardio Guidelines 1) For your H.I.I.T sessions, stick to cardio exercises that minimize the risk of injury and that do not require very much skill to perform. This way you won't have to worry about balancing yourself on the machine and can place 100% of your focus on generating a high level of intensity. 2) The most highly recommend machines for H.I.I.T cardio include the upright stationary bike, recumbent bike, treadmill and stairclimber. For advanced trainees, outdoor sprinting is also a great option. 3) "H.I.I.T Cardio" stands for "High Intensity Interval Training". This type of cardio only lasts 10-20 minutes in duration and uses alternating bouts of low intensity work followed by high intensity work. Although very challenging, this type of cardio provides the most powerful fat burning and muscle sparing stimulus possible. 4) Proper H.I.I.T Cardio is covered in detail in the Efficient Fat Burning Cardio chapter of the main e-course, and as a minimum you'll need to read the "Cardio Intervals" section before getting started. 5) "Moderate Aerobic Cardio" refers to steady pace sessions performed at a moderate intensity for 40-60 minutes. If you ranked your intensity level from 0 (no work at all) to 10 (100% effort), these types of sessions should fall into a difficulty level of about 5-6. 6) Moderate Aerobic Cardio doesn't always have to fall into a "traditional" gym setting. Many of you have other activates you enjoy outside of the gym that are still intense and challenging to perform. This might include things like sports, cycling, hiking or martial arts. These activities can be counted as moderate aerobic cardio as long as they allow you to generate a sufficient level of intensity. 7) Aim to space your cardio sessions at least 8 hours away from your weight training workouts to maximize recovery and spare lean muscle tissue. If your schedule does not permit this, perform your cardio immediately after your weight training workout. 8) Do not worry about the calorie readings on the machine or about reaching a specified “target heart rate”. Both of these factors are largely irrelevant. Simply focus on putting forth a hard, hard , focused effort during each session and strive for improvement each time.
9) Always focus on making steady progression by increasing the workload for every successive cardio session that you perform. You can accomplish this in the following ways:
* Increase the resistance on the machine. * Increase the distance that you travel at a given resistance. * Decrease the resting time in between intervals. * Decrease the work period of an interval and raise the intensity as a result. * Increase the work period of an interval at the same intensity. * Perform a greater number of total intervals. 10) To get started, choose one of the 3 cardio layouts listed below. Keep in mind that these programs are not set in stone and can be modified and adjusted as you go along depending on your results...
Cardio Program #1 Your primary goal is to build muscle, and you do not gain body fat easily. In this situation, cardio will not play a significant role in your program. As a starting point, go with 1 H.I.I.T session and 1 Moderate Aerobic session per week. This should be sufficient to keep your body in a continual muscle building state while warding off unwanted fat gains. If you're on the extreme end of the scale with a highly ectomorphic body type and never seem to gain an ounce of fat no matter what you do, your weight training sessions alone will likely be enough. In that case, you can eliminate any and all additional cardio from your program unless it’s for a specific activity you enjoy or for basic health reasons. ___________________ ___________________________ ___________________ ___________________ ___________________ ____________________ ______________ _____
Cardio Program #2 Your primary goal is to build muscle, but you tend to gain excess body fat if you aren't careful. In this situation, cardio will play a slightly more important role in your overall program. As a starting point, perform 2 H.I.I.T sessions per week along with a Moderate Aerobic session once per week. ___________________ ____________________________ ___________________ ____________________ ___________________ __________________ ______________ _____
Cardio Program #3 Your primary goal is to lose body fat while maintaining lean muscle mass. To maximize fat loss while sparing muscle, perform 2 H.I.I.T sessions per week along with 2 moderate intensity 40-60 minute aerobic sessions. Remember that this is just a starting point schedule and can be modified as you go along.
If you aren't losing body fat at a significant rate, you can gradually increase your cardio frequency as necessary. (Though you can alternatively keep your cardio approach the same and simply decrease your calorie intake slightly) Or, if you are find yourself losing lean body mass too quickly or are feeling excessively drained throughout the week, you can optionally scale back.
-
End Of Workout Plan -
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