CHFI+Female+Gen+Pop+Guidebook 93d3476f8c5f91f0159b

THE ART OF 'GEN POP' TRANSFORMATIONS
By Mark Carroll
TABLE OF CONTENTS
1. About Clean Health Fitness Institute..............................................................03
2. About Mark Carroll..............................................................................................04
3. The Art of ‘Gen Pop’ Transformations............................................................05
Fundamental Principles............................................................................05
Goal Setting 101..........................................................................................07
4. Lifestyle..................................................................................................................09
Understanding Stress...............................................................................09
The Cortisol Conundrum..........................................................................10
Get your body into a Parasymphatetic State.......................................11
The Art of Sleeping....................................................................................12
Incidental Exercise (Steps).......................................................................14
5. Nutrition..................................................................................................................15
Nutrition Fundamentals.............................................................................15
Total Daily Energy Expenditure (TDEE).................................................18
Hierarchy of Importance...........................................................................19
Nutritional Systems....................................................................................21
Food Choice Recommendations...........................................................22
Our 12 Week System.................................................................................25
6. Training Systems..................................................................................................33
Training Fundamentals.............................................................................33
The Training Systems................................................................................36
The Workouts..............................................................................................37
Cardiovascular/Energy System Methods............................................69
Steps/NEAT Training..................................................................................70
7. Conclusion..............................................................................................................71
8. Further Reading....................................................................................................72
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01 About Clean Health Fitness

Institute
Since 2008, the Clean Heath Fitness Institute has been regarded as Australia’s premiere fitness
industry educators and personal training organisation. Having certified over 10,000 personal trainers,
and fitness professionals in over 15 countries globally, we have developed a reputation as pioneers
in the health and fitness industry worldwide.
The Clean Health Fitness Institute was founded by Chairman Daine McDonald in 2008. In 2012 we
opened our first high end personal training studio and over a 5-year period with the help from his
team of premiere coaches, they facilitated over 100,000 personal training sessions and developed a
global reputation for results and excellence.
Over the years, we have been featured throughout numerous media publications and TV shows
including Sydney Morning Herald, GQ Magazine, Men’s Muscle & Health, Men’s Fitness, Australian
Women’s Health & Fitness, Oxygen Magazine and The Australian Biggest Loser Club.
We have also appeared in other publications such as Channel 9 with Kerri Anne, Fitness First
Magazine, Nine MSN’s Health and Well-Being site, along with lecturing at some of the biggest health
and fitness conferences globally including Filex, the Mefit Pro Summit and the Australian Fitness
Expo.
The Art of ‘Gen Pop’ Transformations | Copyright © CHFI IP Holdings PTY LTD 2019 Page 3
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02 About Mark Carroll
With over a decade of experience in the fitness industry, Mark is the Global Head of Education for
Clean Health Fitness Institute. Mark began his career working in commercial gyms, then in 2014 he
joined the coaching team at Clean Health Fitness Institute where he progressed his way up through
the ranks to the position he holds today.
Mark is regarded as an industry leader when it comes to achieving maximal results for clients. He
specialises in achieving rapid transformations with not only general population clientele, but also
elite level athletes.
Mentoring over 2,000 personal trainers, Mark is known as the "trainer of trainers", motivating and
guiding those also wanting to become leaders in the fitness industry.
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03 THE ART OF 'GEN POP'

TRANSFORMATIONS
The Art of ‘Gen Pop’ Transformations guidebook is designed to help women who struggle to lose
body fat in a healthy and sustainable manner.
The world has changed a lot over the last few years through social media. People do not want
results tomorrow, they want them yesterday! This mindset paved the way for me to create my ‘Gen
Pop’ Transformation system for women, which I will teach you throughout this guidebook.
This guidebook is for you if:
A You are a female aged 16 plus.
B You have tried and failed to lose body fat over and over again.
C You are tired of not achieving your goal body composition and are ready to regain optimal
health.
D You are busy and do not want to wait years to have your dream body.
This guidebook will help you achieve epic results in the shortest amount of time possible, in a
healthy manner, but more importantly, help you maintain your new body long term.
Fundamental Principles
Over the last 11 years, I have been fortunate to work with, and help, over 20,000 clients and
personal trainers. From this experience, I can tell you that too much emphasis is placed on ideas
and methods that will provide a quick fix but not a long-term solution.
So, in saying that, here are the three key fundamental principles to mastering ‘Gen Pop’
Transformations for women:
Training Nutrition Lifestyle
Now, from my experience, the majority of people focus on training and training alone!
Yes, training is a key element, but it fails in comparison to points one and two. Why? Well, without
the lifestyle and nutrition factors being properly addressed, the training component will not matter.
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Look around the gym, the majority of women are not ‘shredded’. They look the same year-round,
despite training every day during the week.
Clearly, training is not what is lacking.
Our sub-par lifestyle choices can be the biggest culprits, causing constant setbacks and weight
gain. Much of the time, this is linked to a poor understanding of nutrition combined with high stress
levels from the world we live in today.
People often say that nutrition and training is 50/50 split.

I disagree. Nutrition is 100%! Without a sound nutrition
plan there is simply no result. Without a calorie deficit
there is no fat loss –
no matter how many times you workout.
Here’s the tricky thing, you cannot be on a calorie deficit

forever!
Stress and lack of sleep can lead to a chain reaction of negative metabolic adaptations which will
also impact results too. These negative adaptations slow down the rate of fat loss, which is an issue,
because the number one reason people quit their dieting routine is because their results are too
slow.
This is why I have created this guidebook – to educate you and fix all of this!
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Goal Setting 101

When I meet a new client the very first thing I need to know is “What is your goal?”.
Why? Because this goal will dictate the entire program. The goal will determine how much food the
client will eat, how much they will train, and what kind of training system I will use.
The main goal of this guidebook is healthy and sustainable fat loss.
How much fat loss is achievable? Keep in mind I have been doing this for a long time now, so from
experience, what I have found to be an achievable target for ‘Gen Pop’ clients is 10% a weight loss
of their body weight. This will only be achievable if everything is followed, just as I say.
For Example:
A successful result for a 70kg female (154lbs) would be a 10% reduction of their
weight, which is 7kg of weight loss (15.4lbs).
This is quite generalised, as the client could be at 15% body fat or 40% body fat. However, when it
comes to ‘Gen Pop’ clients, I have always found 90% or more have needed 10% of their body weight
dropped to achieve desirable health.
Q From a body fat perspective, what do I consider a healthy end goal for
female clients?
A Sub 30% body fat. Realistically, everyone will maintain at a different

body fat percentage. Some women will hold at 20%, where as another
will happily hold 27%. In the end, whatever percentahe you are happy at
whilst still being under the 30% range to ensure we aren't at the risk of
illnesses later in life.
Description Women Men
Essential fat 10–13% 3–5%

Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
You may have a maintenance goal to be at the lower end of the “average” range for health.
However, if your goals are to be leaner, then the above body fat percentages are a good indicator of
how lean you need to be to reach those goals.
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We want to get you into a ‘healthy’ range, then most importantly, keep you here long term.
Once you determine 10% of your bodyweight as the goal (give or take), I want you to divide that
number by 12. This will be our weekly goal to ensure we are on track to hit our goal weight at the
end of the 12 weeks.
Remember, fat loss is not always linear. Some weeks you will lose more, especially initially, and
some weeks you will lose much less, generally towards the end of the program. This is normal!
I suggest all clients weigh themselves first thing in the morning, using the same scale each time.
Choose one day per week to be your ‘check-in’ day.
A lot of people don’t like the scales, and yes, they are not the be-all-and-end-all, but it provides
bio-feedback on where you are to ensure we are staying on course.
What we know is that the higher your body fat levels, the greater percentage of fat to muscle mass
you will lose.
A very lean person may drop 60% fat - 40% muscle for every 1 kg of scale weight. This is not a great
ratio. However, when body fat is higher, the ratio will be closer to 95% fat - 5% muscle.
This is why the scales can initially be a successful measuring tool for ‘Gen Pop’ clients who have
higher body fat levels.
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04 LIFESTYLE
Understanding Stress
It is said that we have 100 times more stress in our lives than our grandparents did. But what exactly
is stress?
Stress is a change in our physiological state in response to what our bodies deem to be a
dangerous situation. Our body is regulated by the autonomic nervous system, and this system is
always on. Its job is to balances our physiology between calm and stressful states of being.
We have two distinct branches of the autonomic nervous system:
1 Parasympathetic State: This is when we are calm, at rest, and digesting and assimilating
the nutrients from our food. This is where we recover and grow and is the preferred state
of being when it comes to fat loss.
2 Sympathetic State: This is our fight or flight response, which is when we are in a state of
stress. Not all stress is bad. The problem arise when we are in heightened states of stress
for long periods. Stress is crucial for our bodies to disrupt homeostasis, which is what
allows us to adapt, grow muscle, and lose body fat. We do not want to live in a sympathetic
state. We want to enter into it when we train, then immediately get out and return to a
parasympathetic state when we are finished.
In today’s world, the issue is that we spend too much time in a sympathetic state. Now, what defines
stress? Anything and everything! In reality it all depends on you.
What could be causing you stress? Examples include:
Lack of sleep Poor quality food
Financial troubles Lack of water
Poor body image Smoking and alcohol
Relationship issues Over-training
Work Social media
Moving Environmental pollutants/toxins
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When we stress our body perceives it as danger. The human brain has not evolved too far from our
days as hunters and gatherers. Back then, we may have been attacked by a tiger, entering us into a
sympathetic state. We had a choice – fight or flight.
In the world we live in today, our stress is vastly different. It’s less physical, and much more
emotional. Every day we encounter small stresses from our partners, colleagues, boss, social media,
environment and basically anything else. Everytime these small stresses occur, the body believes
we are in danger.
What can we do about it? Read on!
The Cortisol Conundrum
Cortisol is our stress hormone and can also be known as a low-grade adrenaline. It is part of the
catecholamine family of hormones and neurotransmitters, including adrenaline and noradrenaline,
which are secreted from the adrenal glands.
Stress hormones in the blood stream are crucial for creating adaptations such as building muscle
mass and mobilising stored body fat back to the blood stream to be burnt off. However, like all hor-
mones, we want the right dosage. A small amount of stress hormones can be positive. Chronically
elevated stress hormones, particularly cortisol, is where problems arise.
Issues associated with chronically high cortisol levels include:
1 Poor Nitrogen Balance: Nitrogen balance is the balance between muscle protein synthesis,
also known as MPS (anabolism i.e. muscle growth), and muscle protein breakdown, also known
as MPB (catabolism i.e. loss of muscle).
It is imperative that we favour MPS for the building of muscle and losing body fat, and at the
very least, muscle preservation. However, stress causes increased MPB and decreased MPS,
effecting our ability to build and maintain lean muscle mass.
2 Impaired Thyroid Function: The thyroid is the key regulator of our metabolic rate. When
thyroid levels drop, our Basal Metabolic Rate (BMR) lowers, which means less calorie expendi-
ture. This is not good when we want fat loss.
3 Mood Disorders: Stress effects the body’s ability to methylate, which is a key process in
assisting us making neurotransmitters.
Neurotransmitters give us our personality and identity. They help us with drive, motivation,
arousal, along with feeling down.
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Serotonin
Our primary ‘happy’ neurotransmitter, Serotonin, is extremely important when it comes to fat loss as
it has a high correlation with mental health.
When serotonin is low we feel down, which

directly effects our mood. It is also the
precursor to one of our primary sleep
hormones, melatonin, which when
compromised leads to poor sleep.
When sleep is poor, leptin levels decrease. Leptin is our satiety hormone, responsible for keeping us
feeling full. Poor sleep also raises ghrelin which is our hunger hormone.
We now have a situation where stress has impacted our mood, sleep and hunger levels.
These are just a few of the negative cascading effects caused by chronically elevated cortisol levels.
As you can tell, none of this is going to help our fat loss efforts.
Get your body into a Parasympathetic State
This is where we want to be ‘living’. This involves calming and/or stress mitigation activities. The
concept of training the house down is all well and good, but if you are already stressed, it can make
your stress response worse.
This is why the Art of ‘Gen Pop’ Transformations for women starts with low training volume and then
incrementally builds upon it in each phase. We want to attack stress management first and as we
improve, drive up training volume. The key is to push hard, but only when healthy. Remember, we
want fat loss but we also want to be healthy and feel better on the inside.
Concentrating on slow, deep breathing can be a great tool. Think of it like this: if we were being
attacked by a tiger, would we be breathing calmly and deeply? No! We would be running for our life.
To feel safe and away from danger our body needs to be in a calm state and slow, deep breathing
techniques can help regulate this.
Other activities to assist you getting into a parasympathetic state include:
Breathing techniques Slow walks
Meditation Reading
Yoga Guided meditation apps e.g. 'Headspace'
Stretching Massages
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The Art of Sleeping
Sleep is the most bang-for-your-buck tool we can use to aid our fat loss efforts. The majority of peo-
ple either; a) don’t sleep enough and/or b) get poor quality of sleep.
Sleep is crucial for the recovery processes, but also aids compliance levels.
As mentioned earlier, poor sleep lowers leptin levels and satiety drops. When leptin levels drop, we
feel less full and are more likely to overeat, sabotaging our compliance efforts.
Secondly, leptin has an inverse relationship with our hunger hormone, ghrelin. When leptin drops,
ghrelin rises.
We are not only dealing with poor satiety but combining this with high hunger levels. This is a terri-
ble combination in regards to compliance.
What do we define as a good sleep? There are three key points you must look at:
1 Do you fall asleep within 5 minutes of going to bed?
2 Do you stay asleep without waking up through the night?

3 Do you wake up before your alarm each morning and jump out of bed with energy?
One of the reasons people have so much trouble with sleep is the inability to "switch off". Three key
areas you must focus on to optimise your sleep include:
1 Optimising stress management
2 Creating a bed time routine

3 Sleep based supplementation
Creating a Bed Time Routine
This is simply about giving our evening some structure to help us get into a parasympathetic state.
I am going to share a simple routine which I have successfully used in recent years with myself and
my clients. I ask my clients to aim to go to bed at the same time each night and wake up at the same
time each morning.
Here is my recommended routine:
Step 1 @ 8:00pm: Turn off your phone and/or laptop

This is hard for a lot of people, but it is a crucial step to reclaiming your sleep back. Phone and
laptops have blue lights on their screens. Blue light signals to your brain that it is day time, which
turns down melatonin production. Melatonin is the key hormone that regulates our sleep, so we
don’t want to turn it off.
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Step 2 @ 8:30pm: Supplementation
I have three go-to supplements:
1 Magnesium: I prefer magnesium glycinate or threonate chelates. Magnesium is calming in

nature and helps suppress cortisol, especially in the evening. Outside of that, it also helps with
recovery and over 300 enzymatic processes in the human body.
2 Inositol: Like magnesium, inositol helps with lowering the stress response. It also helps to
refuel our central nervous system, which can get beaten down from poor sleep, high training
volume and stress.
3 Melatonin: As mentioned earlier, melatonin is our key sleep hormone and can easily
be depleted. Using melatonin in periods of poor sleep can help get our sleep and body clock
back on track.
Step 3 @ 9:00pm: Guided Meditation
I love the ‘Headspace’ app for guided meditation. It helps us to enter the parasympathetic state and
set up for the final hour before bed. Supplements are great for aiding the calming process, but the
real key is allowing your brain to unwind. Using the ‘Headspace’ app here for just 15 minutes does a
brilliant job.
Step 4 @ 9:15pm: Read a Book
If you follow my social media, you will know how much I love to read! According to 2009 study at
the University of Sussex, 6 minutes of reading each day can reduce a person’s stress levels by 68%,
thereby helping individuals clear their minds and minimise bodily tension. For this reason, I
suggest my clients finish the night off by reading a book in bed. Some people prefer fiction,
I love non fiction. Read what you enjoy!
1 Read until your eyes become heavy, then put the book away, turn the lights off and go
to sleep.
2 Read until 10pm, then regardless, it’s lights out and bed time.
What we really want is to reset our circadian rhythm. By setting up a bedtime routine and also going
to bed the same time each night, we dramatically improve potential for increased sleep duration but
more importantly sleep quality.
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Incidental Exercise (Steps)
Tracking your daily steps is a key fundamental step to the success of this plan and all of my fat loss
results. Steps are a form of measuring our NEAT levels, which stands for non-exercise activity
thermogenesis.
Tracking NEAT levels is crucial is as this is the number one variable shown to slow fat loss results.
Studies show over the course of 12 weeks, fat loss will slow down with any program and deficit. The
reason is not so much due to the down regulation of fat loss hormones, but simply because the lon-
ger we spend dieting the less we want to move. Our bodies want to conserve energy.
Think of it like this; when you start a fat loss diet/program, you go from doing nothing for months – if
not years – to exercising every day and eating less. It is one extreme to another.
Early on, you are feeling motivated, so you decide to walk to work, or walk to the shops, or you get
out for weekend walks with your friends. You are feeling motivated and full of energy, so you move
more.
Over the course of the 12 weeks you become tired, hungry and less attached to your goal. Our
bodies are smart. They tell us to conserve energy by moving less. This is why it is so crucial to have
a daily step target. No matter how we are feeling, we should be getting this done.
We are in control of this key variable. The more control we have of our journey, the better our
results!
My recommendations for your daily step target goals are:
1 Weeks 1-4: 8,000-10,000 steps per day

If you are already hitting 10,000 steps per day, keep it like that for the first phase, then go up to
12,000 and 14,000 steps respectively in phases two and three.
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05 NUTRITION
Nutrition Fundamentals
Calories
Simply put, calories are a way to measure the energy we consume. Calories come from
macronutrients: protein, carbohydrates and fats. They are crucial for dictating energy balance, which
is the balance between calories in versus calories out. To achieve fat loss, we must be in a calorie
deficit.
Another way to achieve a calorie deficit is by burning more calories than we consume. A surplus of
calories – meaning we burn less than we consume – will result in increased body fat, but also
potential for increased muscle mass.
Key stats around calories in relation to our macronutrients:
Protein: 1g = 4 calories
Carbs: 1g = 4 calories
Fats: 1g = 9 calories
Alcohol: 1g = 7 calories
In summary, we must burn more calories than we consume to hit our fat loss goals.
Proteins
Protein is our number one macronutrient to consider when it comes to hitting our fat loss goals.
Simply put, protein provides the building blocks for our muscles. By consuming protein, we ensure
we are building (or at the very least, maintaining) lean muscle mass when dieting. Being in a calorie
deficit can also result in muscle loss. This is why adequate protein intake is essential to ensuring we
minimise muscle breakdown.
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My primary three key benefits of protein for fat loss are:
1 Increased satiety: Of all macronutrients, protein has the highest satiation effect on our bodies.
This means that protein makes us feel fuller than carbohydrates or fats. If you have dieted
before you would know that being full is crucial for compliance levels, otherwise you may
binge eat. A hungry client is usually not a rational client. Hungry people make impulsive
decisions around food meaning adherence can be compromised.
2 TEF: Otherwise known as the ‘thermic effect of food’. When we consume food, the body
requires energy to digest then assimilate it. Protein has three times more thermogenic effect
than carbohydrates and four times more than fats. This means that we not only burn calories
eating, but more importantly, we burn three to four times more calories by eating protein
compared to carbs and fats. This adds up to assist in successful fat loss.
3 Nitrogen balance: This is the balance between muscle protein synthesis (MPS) and muscle
protein breakdown (MPB). A diet high in protein will ensure we have enough amino acids to
support muscle protein synthesis. Inadequate protein intake means we lack the raw materials
to support this process. Remember our goal is fat loss, not just weight loss. Fat loss with
muscle preservation is the name of the game here!
Carbs
In the past, I have used a client’s ‘body type’ or somatotype to determine their macronutrient
breakdown, particularly carbohydrate intake. It was once thought body types were a great indicator
for ‘carb tolerance’. However, thanks to the latest research and evidence, we know that body types
are not really a reason to shift Macro Nutrients (carbs) in one direction or another. It’s true that
everyone has a different body type, however, this is why it’s important to understand the hierarchy
system to fat loss.
Energy balance comes first, then macro breakdown. If a calorie deficit is created, it does not matter
what your carb intake is, and whether its 10% or 50% of your total daily energy intake. If calories are
equal, energy balance is equal, which is why the most important variable in your macro breakdown
comes down to what makes YOU feel best!
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Low carb/ no carb? No way!
Previously for my ‘Gen Pop’ client, I certainly favoured a ‘low carb’ approach. Why? For one, the
research once supported that the 'low carb' diet was best for people with high body fat levels.
Additionally, I also believed it was optimal for adherence to a diet plan. However, in my ongoing
quest to always improve and get the best results possible for my clients, I’ve had to change my
methods to ensure they reflect the latest science and evidence based research findings, which
today support that overall it doesn’t matter!
If you feel better consuming more carbs, then partition more carbohydrates into your diet. Feel
better on fats? Then have more fats. They key is hitting your calorie deficit, followed by a protein
goal. Carbs and fats can be mostly interchangeable.
However, we still have energy minimum requirements. Protein and fats are essential macronutrients,
meaning you need them in your diet to survive. Carbohydrates are non-essential for survival,
however this does not mean they are not optimal for results.
Carbohydrates help us fuel our training sessions, help with sleep at night, and also for the most part,
they’re delicious. When calculating a macro breakdown, I like to select my client’s carbohydrate
percentage. Meaning the percentage of carbohydrates relative to their calories consumed.
High carb 50%
Moderate carb 40%
Low carb 20%
For picking your correct macro breakdown, I want you to decide on which approach works best for
you.
Fats
Fats are often misunderstood. Generally speaking, fats are not making you fat. Eating too many
calories will.
Fats are integral to building our sex hormones like DHEA, testosterone and estrogen. When we eat
fats, we make good cholesterol, and through cholesterol our sex hormones are synthesised.
Our sex hormones need to be in a positive place to ensure optimal health and the ability to train
hard. As a woman, low dietary fat intake can lead to unstable estrogen levels around your menstrual
cycle and/or loss of your period. It can also lower your libido levels.
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Total Daily Energy Expenditure (TDEE)
Calculating your TDEE
To work out your TDEE or baseline calories - I suggest using www.tdeecalculator.net and follow
these steps:
Step 1 Estimate body fat percentage
Using the graph provided on page 8, assess your most recent ‘check-in’ photos, standing unposed
and front on. This will help you to identify your body fat percentage. The most accurate way to
measure body fat is through the use of caliper skin folds or a ‘Dexa’ scan.
Whilst I always suggest using these methods, I also understand lots of people do not have access
to them. Which is why we have the body fat percentage photo chart. Simply look at the photo chart
and find the image that most resembles your current physique. Please be honest with yourself, don’t
choose your goal body fat, choose the one which is truly most accurate so we can identify the
correct calorie intake for you.
Step 2 Set the calculator to moderate activity
Yes, I know the majority of you have sedentary jobs, but this calculator is not taking into account
your job, it is primarily taking into account your training activity. Following the program in this guide,
you will be moderately active, so set your activity to moderate!
If you consider your job to be ‘highly active’, completing over 20,000 steps everyday, you can set
high your activity level to high activity.
Understanding TDEE
If you have read my ‘Art of Reverse Dieting’ guidebook, you will recall that as we diet, our
metabolic rate naturally decreases as a part of this mechanism. As long as our calories stay lower
than our initially estimated energy needs, the calories we expend will stay down, affecting our
metabolic rate.
TDEE is the sum of our resting energy needs (BMR) plus the energy we spend for our standard daily
activities (NEAT), the energy spent while digesting and absorbing food (TEF) and the energy spend
during structured activity known as physical activity level (PAL).
A simple way to look at this is with the following equation:
TDEE = BMR + NEAT + TEF + PAL
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These four factors can be explained in more detail:
1 Basal Metabolic Rate (BMR): BMR is related to the calories which the body requires to function.
Running the machine that is the human body is costly and is our greatest contributor to our
overall calorie expenditure. BMR is linked to our bodies’ total mass – the more we weigh,
regardless of it being muscle or fat, is going to lead to greater calorie expenditure in regard to
our BMR.
However, lean mass does require more energy to fuel than fat, which is why it’s always imperative
we preserve as much lean mass as possible to keep metabolic rate as high as possible. In fact,
our BMR typically declines by about 1-2% every ten years after the age of 20, which is attributed
mainly to the gradual loss of lean mass.
2 Non-Exercise Activity Thermogenesis (NEAT): NEAT levels are another factor of TDEE which
actually has been shown to be the most variable of factors contributing to TDEE. NEAT includes
actions such as twitching, walking, incidental movement and even talking. Any activity which is
not planned or thought about by the body.
It’s shown that over the course of a diet, NEAT levels plummet. When NEAT levels fall so does
calorie expenditure which again, directly affects our energy balance. Remember, it’s not just
calories in, it’s also calories out which is the crucial component to losing body fat.
3 Thermic Effect of Feeding (TEF): Food digestion and assimilation (breakdown and absorption of
food) costs the body energy. The processes that facilitate these actions are small but still
significant contributors to the calories out component of energy balance. Protein is our most
energy costly macronutrient which makes high protein levels a key to optimising fat loss success.
A person who eats a diet higher in protein will directly lead to a greater ‘calorie out’ response
due to the increased rates of TEF on protein digestion compared to the other macros. Fats and
carbohydrates do contribute to thermic effect of feeding, but on a much smaller scale to that of a
protein.
4 Physical Activity Level (PAL): This is our planned training, whether resistance training, cardio, or
anything in between. Planned exercise falls under PAL. This, like NEAT, is going to be variable
between people but unlike NEAT, we can control the calorie expenditure.
Hierarchy of Importance
The hierarchy of importance is a crucial component to anyone trying to change their

body composition. Simply put, it tells us where we need to focus our attention. Many people and
coaches fail to get results because they focus on the wrong things.

This system shows you where to focus your attention. This is a system I have been using for some
years now, since learning it from Eric Helms, PhD.
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Energy Balance
Energy balance refers to the relationship between calories in and calories out. If the goal is fat loss,
then there needs to be a negative energy balance, known as a deficit. If your goal is muscle gain,
energy balance needs to favour that of a surplus. Without the correct energy balance, there is no
desired result. This is why it is crucial to understand that calories are king when it comes to fat loss.
Macronutrients
Macronutrients do not determine the rate of fat loss. They simply determine how we feel! I say this
over and over again and I hope it really sticks with you so that you can leave what you think you
know about diets behind! How we feel is crucial when dieting. If we feel great, we train harder,
recover better and have a far higher rate of compliance.

If we feel lethargic and hungry all the time our compliance diminishes, and training performance
suffers. If we do not train as hard, calorie expenditure is directly compromised, and our energy
balance is altered.
Calories are king! Don’t get stressed over perfect macros, focus on hitting your calories and your
protein.
With regards to carbs and fats, as previously stated these can be somewhat interchangeable as they
merely determine how we feel. Some people will feel better on more carbs, while others will feel
better on more fats.
Micronutrients
Micronutrients refer to the ‘quality’ of our food. Foods high in micronutrients are integral to our
overall health. All foods can be broken down into macronutrients, as the term suggests, but not all
foods contain micronutrients.

An 1,800 calorie diet which is 80% nutrient dense foods with 20% calorie dense foods won’t lead to
more fat loss than a 1,800 calorie diet which is 100% ‘clean’. However, you will feel better by
fueling your body with more nutrients overall. Remember, fat loss comes down to food quantity, not
so much quality as once thought.
Meal Timing
Meal timing was once thought to be a crucial component to fat loss but is no longer considered
much of a factor, unless we are dealing with intermediate to advanced athletes.

Six meals a day does not speed up your metabolism and carbs at night will not make you fat. In fact,
carbs at night can potentially enhance sleep and recovery which can lead to far better results.
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Supplements
Today, everyone is looking for a magic pill to replace the hard work and consistency required to get
into shape. Unfortunately, that pill does not exist.

I do not recommend fat burners or BCAA's to my clients or in this program. The research simply
does not back them up. Supplements are pushed heavily in the world of fitness by people looking to
make money off the back of people with poor knowledge.

This program is about hard work and doing the basics well. Supplements for health can assist in
your fat loss quest but will certainly not dictate the successfulness of the program.

In summary, here are my top five supplement recommendations. Please note these are not essential
for this program.
1 Inositol
2 Magnesium
3 Melatonin
4 Zinc
5 A good quality multivitamin
Nutritional Systems
There are many different nutrition systems practiced today. In the Clean Health Fitness Institute
Performance Nutrition Coach Certification, we teach the following systems:
1 Low carb 4 Isocaloric
2 Moderate carb 5 Ketogenic

3 High carb 6 Carb back-loading
1 Low Carb: Low carb is when your total calories are made up of 20% carbohydrates, maximum. If
you are eating 2,000 calories for your goal, 20% of your total would be to carbs which would be
400 calories and 100g of carbs.
2 Moderate Carb: Moderate carb is when carbohydrates total 30-40% of the calories. This is
generally where most of my clients begin their fat loss ‘cuts’.
3 High Carb: Here, carbohydrates are set between 50-60% of total calories. That’s a lot! I usually
use this in bulking phases.
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4 Isocaloric: This is an even split of caloric intake from protein, carbs and fats. If you evenly divide
the macronutrients by 3, that is 33% each. Protein 33%, Fats 33% and carbs 33%, which gives a
nice balanced approach to nutrition. The only issue here is when calories get low, there is greater
potential for insufficient protein intake which will need to be accounted for.
5 Ketogenic: The ketogenic diet is carbs below 30-40g total for the day. Protein is also set very low
due to its potential to be converted to glucose, which kicks your body out of ketosis. The ‘Keto’
diet was originally seen as the key to fat loss. We now know it is not. However, 'Keto' is very
positive for people who suffer from epilepsy.
The thought process is tht 'Keto' leads to more fat oxidation, which is true. However, people con-
fuse and misinterpret this statement. 'Keto' will lead to more fat in your bloodstream being oxi-
dised, as you are eating more fats. However, your energy balance is what dictates if actual body
fat is oxidised, not your macronutrient breakdown. If you eat more fats, you will burn more fat as
it’s in your bloodstream. This does not equal more body fat being burnt.
6 Carb BackLoading: Carb backloading is not so much about macronutrient breakdown, rather carb
back loading is about meal timing. People who have higher stress and generally have
trouble at night, may benefit from carb backloading which involves pushing your daily carb intake
to either your final meal or final 2 meals of the day, depending on the amount of carbs in your
diet. Carbs can help lower cortisol levels which helps us relax and aids the potential of a better
sleep.
Food Choice Recommendations
Below is a list of foods my clients have routinely eaten over the years. It’s important to understand
that there are no magic fat loss foods and there are no good or bad foods either. You will note there
are gluten free options. Why? For one I have clients who are coeliac. Then two, some people just
prefer gluten free. I have shared my strong views on social media about gluten free being
unnecessary unless you’re coeliac, as the research simply does not back up the need to be gluten
free.
However, as always, it’s personal preference and if a food choice makes a client feel better mentally
albeit most likely placebo, then great, go for it! I always suggest having a diverse range of food
sources over the week and day. Try not to get to one dimensional as that’s what leads to people
falling off due to excessive restrictions.
The next thing on the foods listed is, as you can obviously see is that these foods would be
considered very much your ‘clean foods’. I’m a huge advocate of flexible dieting, however flexible
dieting comes down to balance. I preach the 80/20 rule. 80% of your nutrition should be made up of
the foods listed below. Highly nutritious foods which are also for the most part great dieting foods as
they are not excessively calorie dense for the volume you can eat.
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The lower your calories become, the hungrier you will be (fun)! But having a lot of volume on your
plate can make the dieting process easier and therefore, successful.
Now with flexible dieting, obviously, there is a world of food choices and I’m not about to list every
food in the world, so if it’s not on the list below it doesn’t mean it’s a food choice that shouldn’t be
eaten.
Following a plant based diet?
There are a few things to be mindful of when following a plant based diet. Firstly, you need to
combine your protein sources to achieve a complete amino acid profile. Beans, legumes, lentils,
they don’t have complete amino acid profiles on their own, so they need to be combined together to
achieve this.
Secondly, vegan diets are extremely low in saturated fats. I don’t like fats any lower than 0.8g per kg
of bodyweight or 20% of total caloric intake. It’s important to hit these numbers and eat a wide variety
of omega’s from nuts, seeds and oils. With regards to carbs, you guys are the exception! Vegan diets
tend to skew to 50-60% carbs due to the protein sources containing carbs. This is totally fine. If you
find fibre bloats you though or causes discomfort, try to keep it below 30-35g per day. It’s easy to
consume 50-60g of fibre on a plant based diet which can cause discomfort.
Lastly, chose wholefoods where possible for protein intake, try to minimise the consumption of
highly processed patties and fake meats. These are calorie dense and aren’t the smartest choice
when dieting.
Protein Vegan Protein Sources
Beef Squid Tofu

Buffalo Turkey Tempeh
Casein Protein Veal Lentils
Chicken Venison Chickpeas
Crab (all seafood is White fish (all fish are Black beans
generally good) generally good) Adzuki beans
Crocodile Whey Protein Black eyed peas
Duck Whole eggs/egg Bortoli beans
Game meats whites Vegetable protein
Kangaroo granules
Lamb Protein powders
Lobster (Plant based blends are
Octopus fine)
Pork
Prawns
Salmon
Scallops
Seafood Mix
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Carbohydrates Carbohydrate Fruits
Brown rice Apple

Gluten free pasta Blackberries
Gluten Free Cereal Blueberries
Rice Cakes Kiwi fruit
Sweet potato Mango
Quinoa Peach
Wild Rice Pear
White rice Raspberries
White potato Strawberries
Vegetables
Artichoke Chilies Peppers

Arugula Collard greens Pumpkin
Asparagus Cucumber Radish
Beets Fennel Rocket
Beetroot Green beans Snow peas
Bok Choy Cucumber Spinach
Broccoli Fennel Sprouts
Brussel Sprouts Green beans Squash
Cabbage (red and Kale Tomato
green) Leek Turnip
Capsicum Lettuce (all types) Water chestnut
Carrot Mushroom Watercress
Cauliflower Onion Zucchini
Celery
Fats
Almonds Hazelnuts
Avocado Macadamias
Avocado oil Macadamia oil
Brazil nuts MCT oil
Butter Nut spread
Cashews Olive oil
CLA Pecans
Coconut oil Pine nuts
Flax Seeds Pistachios
Ghee Walnuts
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Seasonings
All spice Garam Masala Pepper (black or white)

Basil Garlic Rosemary Sage
Bay leaves Ginger Salt (all types:
Cinnamon Lemon Himalayan rock or sea
Chinese five spice Lemon grass salt preferred)
Coriander Lime Sauces (small
Curry powder Mixed spice/ serve of gluten free,
Dill herbs low calorie is ok)
Dressing (small Nutmeg Sesame seeds
serve of gluten free, Oregano Thyme
low calorie is ok) Parsley Turmeric
Vinegar (all types)
Our 12 Week System

Our 12-week system is going to be dictated by your starting body fat and weight. Body fat levels
dictate our physiology. For instance, the higher the body fat levels, the less susceptible we are to
negative metabolic adaptations, or simply the adverse effects of dieting. Positive adaptations of a
calorie deficit include:
1 Increased fat loss
2 Increased insulin sensitivity
3 Increased nutritional partitioning
4 Decreased inflammation
5 Decreased toxicity
The above adaptations are fantastic, however, the body is about balance. Push one pathway too hard
and the body fights back. Initially, when we start dieting, these positive adaptations are pronounced.
The negative adaptations include:
1 Increased MPB (muscle protein breakdown)
2 Increased ghrelin levels (our hunger hormone)
3 Decreased leptin levels (our satiety hormone)
4 Decreased BMR (Basel Metabolic Rate)
5 Decreased libido
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There are ways to hold off these adverse effects, or at the very least, limit them. The negative
adaptations are what leads to slowed fat loss and compliance levels becoming compromised. Again,
we want to maximise the rate of fat loss and compliance.
We have three different examples we will go through in this program. One for the beginner, one for
the intermediate and one for the advanced client.
Periodising your nutrition
As this is a one-size-fits-all training program, the amount of fat loss does not come down to your
training ability, the different tiered systems are based on how much weight and how much body fat
you need to lose!
Tier 1 – I am more than 25kg away from my goal bodyweight
Tier 2 – I am 15kg away from my goal body weight
Tier 3 – I have only 5-7kg or less to lose
This is simple and absolutely specific to nutrition, which is what matters!
More than 25kg away from goal

Tier 1
bodyweight
12 week overview
Weeks 1-4: 30% calorie deficit
Generally speaking, when a person has higher body fat levels they tend to do better on slightly more
aggressive calorie deficits. This is because a higher amount of fat mass, tends to help protect the
breakdown of muscle mass, which is obviously a positive. Secondly, after working with so many
clients over the years. I have always found it imperative to create some momentum for people who
have been struggling to lose body fat. Which is why beginning with a slightly more aggressive
approach can help create a sense of accomplishment and that mindset of “I can do this!”.
For the next 12 weeks, we will break down the training and nutrition blocks into 4 weeks. Every 4
weeks you will take 5% away from your original TDEE calculation.
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For instance:
TDEE is 2,400 calories

A 30% deficit would be – 1,680
This is where you begin, then every 4 weeks we drop into further 5% deficit from your original TDEE
to account for natural metabolic adaptations which slows the body’s ability to drop body fat.
A 12 week overview for the above example would be:
TDEE 2,400 calories Weeks 1-4: 30% calorie deficit, 1,680 calories
Weeks 5-8: 35% deficit, 1,560 calories
Weeks 9-12: 40% calorie deficit,1,440 calories
As you can see, small drops in energy intake every 4 weeks will ensure you continue to progress.
You will also note that there are no structured diet breaks. Diet breaks are a nice tool, but it’s
important to understand a diet break takes you out of a calorie deficit, therefore slowing the rate of fat
loss. For this reason, when I have a client with high body fat, I prefer diet breaking every 12 weeks.
Our big focus in the next 12 weeks is to create momentum!
After the initial 12 weeks, I suggest 2 options:
1 The ‘Art of Reverse Dieting’ is my guidebook, created for those who want to learn how to exit out
of a fat loss block or calorie deficit and build calories up. To essentially, maintain the fat loss result
and eat more.
2 Building the Bikini Body for those needing to continue their fat loss phase if more weight loss is
still needed.
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Tier 2 15kg away from goal body weight
12 week overview
Weeks 7: Diet break at 100% TDEE
Post 12 weeks, move onto 'The Art of Reverse

Dieting'.
It is important to remember this is for the individual who is 15kg away from their goal body weight.
From experience this is about 50% of the people who buy this guide.
The 12 weeks is comprised of beginning at a modest calorie deficit, then a linear approach of
working calories down to ensure consistent progress over the 12 weeks. You will also note that in
week 7, there is a planned diet break in which you will take your calories to your new TDEE.
This is important! Calculate your new TDEE to account for weight dropped in the previous 6 weeks.
To do this you need to go through the above steps again and input your updated body fat.
As people needing to lose 15kgs or less have less body fat, you are potentially prone to more
metabolic adaptation which is why I like using week 7 as a full 7 day diet break. Post week 7, you will
come back to a deficit feeling rejuvenated and ready to push hard.
Using the same example of a TDEE at 2,400 calories:
Weeks 1-3: 20% calorie deficit = 1,920 calories
Weeks 7: Diet break at 100% TDEE = 2,300 (new TDEE)
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Notice the small drops each phase. The important part is when you diet break, you need to
recalculate your new TDEE. Remember, TDEE primarily comes down to your weight. The less you
weigh, the less calorie expenditure you will have.
Tier 3 5-7kg away from goal weight
12 week overview
Weeks 5: Diet Break – 100% TDEE
Weeks 10: Diet Break – 100% new TDEE
As you don’t have a significant amount of weight to lose, we want to be more conservative to ensure
we preserve muscle mass and mitigate the negative adaptations of dieting. The use of more frequent
diet breaks will help to make results more achievable and the process more manageable. The leaner
you are, the harder dieting can be, which is why I like shorter periods in a calorie deficit, whilst
frequently bringing calories back to baseline.
You will also notice the starting deficit is conservative with you finishing on a 30% calorie deficit. The
reasoning is simple. You don’t have as much weight to lose in the 12 week period, therefore less of a
calorie deficit is required over the 12 weeks to hit your goal body weight.
Using the same example of a TDEE at 2,400 calories:
Weeks 5: Diet Break – 100% TDEE = 2,400 calories
Weeks 10: Diet Break – 100% new TDEE = 2,300 calories
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As you can see we have recalculated the TDEE, but only for the second diet break. The reasoning is
in the first 4 weeks. A 20% deficit shouldn’t lead to any massive change in metabolic rate, so I want to
keep things simple and just go back to the original TDEE.
The second diet break being week 10, will need to be on your recalculated TDEE. Hopefully by now
you have lost a considerable amount of weight, so it’s important to recalculate TDEE. Please also
note, the above 2,300 calories is just an estimation, it will differ for everyone.
Then finally, the final 2 weeks when we push the calories down, will be a 30% calorie deficit from the
newly calculated TDEE.
Choosing your macro breakdowns:
Now that we have discussed the various nutritional systems, and also the overview of the 12 weeks,
we have to choose the correct macronutrient breakdown to hit the calorie deficits and diet breaks.
My suggestion is to go with an approach you feel best on. If you know you do well on less carbs,
favour the low carb system. If you feel great on carbs, use the higher end of the moderate carb
approach.
If you have done 'keto' before and you love it, then go for it. Not my ‘go-to’ preference for sure, but
the best diet is the one you can stick to. Let’s dive further into the macronutrient needs for each
system.
Low Carb
Protein: Set this to 2.2g per kg of body weight
Carbs: Set at 20% of total calories
Fats: The remaining calories
An example of this for 2,000 calories for a 70kg individual:
Protein: 70kg x 2.2g = 154g = 616
70 x 2.2 = 154g (154 x 4 = 616 calories)
Carbs: 20% of 2,000 calories = 400 calories/4 = 100g
Fats: The remaining calories, if we do the math, we will have 984

calories left, which is 109g of fat.
P: 154g C: 100g F: 109g
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Moderate Carb
This is my suggestion and go to for all of you. Unless you prefer low carb or keto, I highly suggest
moderate carb for a balanced approach. Again, we follow the same 70kg and 2,000 calorie example:
Protein: 2.2g per kg of body weight
70 x 2.2 = 154g (154 x 4 = 616 Calories)
Carbs: Carbs will be set at 30-40% and if you are a person who is kind
of in between on loving carbs, go 30%. If you know you love dieting
on higher carbs use 40%.
Fats: will be the remaining calories
An example of a client with a 40% carb intake of a 2,000 calorie target would have their carbs at
200g (40% x 2,000 = 800 calories. 800/4 = 200g)
If we do the math, we will have 584 calories left, which is 65g of fat.
2,000 - (616 + 800) = 584 Calories = 65g
The macro breakdown for this moderate carb approach would be:
P: 154g C: 200g F: 65g
Due to being in calorie deficit, we will not be using a high carb approach as it will lead to fats
lowering below minimum requirements of 0.8g per kg. If you want to go higher carb, use the
moderate carb 40% approach.
The Ketogenic Diet
Protein is set at 2g x lean body mass, therefore protein is actually lowest on keto. To work out lean
body mass you will use your body fat percentage times by your weight.
For example a 70kg person at 20% body fat, would have a lean body mass of 56kg.
20% or 0.2 x 70kg = 14kg. 70kg - 14kg = 56kg
This example still follows a 2,000 calorie diet:
Protein: 56kg x 2 = 112g of protein = 448 Calories
Carbs: Set to 30g = 120 Calories
Fats: The remaining calories = 159g = 1,431 Calories
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As you can see, keto is low to moderate protein, low carb and very high fat. Some people feel
amazing on keto, while a lot of people feel terrible. Find the nutritional system that best works for you.
Vegan
Although not a system, a vegan deit does require certain changes in macro breakdown. Firstly, I find
vegans struggle to hit 2.2g of protein due to their food sources having lower protein content. Also,
their protein sources tend to have carbs and fats in them, which makes hitting their macro targets
difficult, particulary when having high protein.
Here is the system I would follow for a vegan diet:
Protein: 1.6g per kg of body weight
Carbs: 40% due to their diet being plant based and naturally
higher in carbs
Fats: The remaining calories
Now, the key take home of this information is to choose the system that works best for you. Calories
are king, hit your calorie target first to achieve fat loss success. The macro breakdowns listed will help
establish adherence levels (which are crucial).
Reducing your calories overtime
As shown in the different calorie structures or ‘tier’ systems outlined above, calories will be dropped
each phase.
Where do we subtract calories from to create the deficit?
Firstly, I want you to keep your protein intake the same the entire 12 weeks. When subtracting calories
to achieve your deficit, don’t ever deduct from protein.
Reduce calories from your dominant macronutrient or energy source. If you are low carb, fats will be
high, if you are high carb, fats are low. Therefore, whichever energy source is your dominant one, this
is where we will take calories away from each calorie drop.
It’s also important to note that when it comes to fats, we need to maintain a minimum requirement of
0.8g per kg a day. Make sure when dropping your calories, if you need to drop and you’re already at
0.8g of fat per day, you must not take from fats, rather take from carbs.
As great as carbs are, they are our non essential macronutrient. Protein and fats are essential to life
and health, therefore we need minimum requirements for overall health.
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06 TRAINING SYSTEMS
Training Fundamentals
From working with thousands of clients both in person and online over the last decade, the feedback
we have gotten at Clean Health Fitness Institute is simple.
The person who actually understands the program and why they are doing it get the best results. The
importance of knowing the ‘what’ and the ‘why’ of the program will always dramatically drive up the
success of any routine. So, let’s cover the basics!
Sets
Sets refers to the number of times you repeat the same exercise. For example, 5 x 10-12 reps, would
mean that you will 10-12 reps of a particular exercise 5 times in total.
Reps
Reps refers to the number of times you will do the relevant movement. For example, if the program
said 5 x 10-12 reps, that would mean that you do the movement for 10-12 reps for 5 circuits.
Tempo
Tempo refers to the time under tension you lift each repetition with. Each number on the tempo
layout also refers to a different component of the lift. A good example would be a 4010 tempo on a
low bar barbell squat.
Now in terms of how you would interpret that, let me simplify:
4 – The first number always refers to the eccentric (lowering) component of the movement. So,
you would take 4 seconds to lower the weight for each repetition.
0 – The second number refers to the bottom position of the movement, which in most cases is
the part of the movement where the exercise is the hardest. A 0 would mean that there is no
pause or hold at the bottom of the squat.
1 – The third number refers to the concentric part of the moment (Lifting) which is generally
when you are lifting the weight back up to the starting position. This would be on your way up
from the bottom of the movement.
0 – The fourth and final number refers to the top position of the movement, which in most cases
is the beginning or easiest part of the lift. This would be when you are standing in a dead stop
position.
Do not sacrifice weight over technique. Technique is everything.

The rep range AND the tempo is what decides the weight you should be lifting.
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Supersets
This program is based around supersets, which involves partnering two or more exercises together.
This creates a more metabolic demand and allows for more blood flow to be pushed throughout the
entire body when performing upper body and lower body supersets.
You will see the rest period after A1 may say 60 seconds and then the rest period after A2 is also 60
seconds. This means you do, for example:
A1: Front foot elevated split squat for 10-12 reps, then rest for 60 seconds before doing;
A2: Supinated mid-grip lat pulldown for 10-12 reps then resting for 60 seconds.
This is one superset. You repeat this for the amount of sets specified. If the rest period in A1 says 10
seconds, that means you only rest for 10 seconds before doing A2.
Series
A series is the order of the exercises in the program. For example, the first partnership will be the A)
A1: Leg Press

A2: Shoulder Press
The next series would be the B) Series, which looks like this:
B1: Lying Leg Curl Toes Neutral

B2: Assisted Supinated Pull-Up
If an exercise is a stand-alone, (not a superset) it is just to be executed back to back alone. It will
simply be:
A: OR B: – just the letter by itself with no number
Periodisation
Periodisation is the planning of training cycles over the course of a time period. Knowing not only
where you want your client to go, but how they will get there is key to mastering results.
For this program we will be using a linear periodisation method. Linear periodisation involves the
building towards a goal in a straight-line method.
At the start, training volume is high, whilst intensity is low. Over the course of the cycle, these two
have an inverse relationship, so when one is high the other is low. In this case, volume refers to reps,
whilst intensity refers to sets.
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An overview of our 12-week program is the following:
Phase 1 : 3 x 12-15 reps
With each four-week training phase, sets will rise whilst the rep range drops. Throughout this program
we will modify density, which refers to work per unit of time.
Your training sessions will last 45 minutes – that is it! Our goal is quality over quantity.
We will adjust density through each phase by having a greater amount of work. The more time we are
working in the session means the less we are resting. During each phase, total work time will increase
whilst total rest time decreases.
In summary, over the course of the 12-week program we will:
Increase intensity to ensure we get stronger each phase
Drive up training volume each phase
Drive up the density of the workout each phase
This is all set out to avoid the dreaded plateau. These changes are made by understanding how the
body works, and how to make changes in anticipation. The less we plateau, the more time spent
losing body fat, building muscle and getting the body you want!
How much weight should I be lifting?
A question I am frequently asked is “How much weight should I lift?” Obviously, this is impossible to
answer as everyone is different. However, the best way to answer this is to say that each set should
have the weight increased so that in the final set, the reps goal is just met.
Using 3 sets of 10 as an example:
1 First set should be a comfortable 10 reps.
2 Set 2 should be able to hit 10 reps with another 2 reps in reserve.

3 Set 3, the final set, should be a hard but achievable 10 reps with good technique.
Next session, you want to begin with the weight you performed for set 2, then your goal is to beat the
weight you lifted last week for your final set. Simple. Use this concept over the entire 12 week
program.
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The Training Systems

This 12-week program is resistance-based training using weights. Weights are the foundation of the
plan and will allow for muscle building and muscle preservation when dieting. Diet and cardio alone
lead to weight loss, yes, but a large loss of lean mass will slow down your BMR and can lead to a fat
rebound.
The calorie deficit, combined with a small amount of cardiovascular work, is where we will primarily
target fat loss. The weights training will be geared around building lean mass and also strength. We
want to be strong, not just skinny!
The system we will use is based upon the German Body Composition (GBC) program, popularised by
the late industry legend Charles Poliquin (aka Strength Sensei) and passed on to our company
founder & Chairman Daine McDonald, whom I learnt from.
We have modified the system to work for this niche of clients, but I am always a big believer in giving
credit where credit is due.
The GBC method is about doing as much work as possible in as little time as possible. They are
primarily whole-body workouts which pair upper body and lower body exercises. This gives our body
an overabundance of blood flow and lactate build up, which can lead to increased growth hormone
outputs, and in turn, will maximise fat loss potential.
When we train a muscle group, we pull blood into the working muscle. By training upper and lower
body together, we force blood flow all around the body. This systemic blood flow creates greater
potential for fat loss as we “mobilise” more fatty acids into our blood stream to be oxidised.
However, with this program the rest periods are still long enough that we can build great strength and
lean muscle. In the second and third phases, we use more of our trialled and tested methods to
maximise your fat loss in a short but safe time frame.
Why is this type of training essential? Here are my three primary reasons:
1 We drive up our stress hormones, which are key for mobilising stored fat back into the blood
stream, so we can burn it off and use it as energy. Remember stress is good, just at the right time
and in small doses. Without stress, we have no adaptations.
2 We increase mitochondrial density at a cellular level. This is important as the more mitochondria
we have, the more efficient our body is at burning energy. The more efficient we are at burning
energy, the greater potential for accelerated fat loss results!
3 We drastically increase caloric expenditure. As mentioned earlier, energy balance is what dictates
fat loss, and particularly the rate of fat loss. This training system will lead to a very large amount of
calorie expenditure compared to most resistance-based programs. Remember the more calories
we burn combined with our calorie deficit equals more rapid fat loss results!
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The Workouts
Ladies, we have two programs options for you. They are:
1 Commercial gym
2 Home gym (bands, dumbbells, a barbell and a kettlebell are required)
Commercial Gym Workout
Commercial Gym Phase 1 GBC Lower/Upper Supersets
Key Points
Upper and lower supersets involve partnering an upper body movement with a
lower body movement.
This first phase is simply all about building a strong foundation for the next
12 weeks.
We start with quite a few exercises with pauses in them. The pause is there to help
us feel the movement and focus on working the intended muscles. Pauses increase
what we call ‘neural drive’, which allows a better ability to fire our muscles. This is
going to be important for the next 12 weeks. The more we can feel a muscle, the
better chance we have of potential hypertrophy (muscle growth), and subsequent
increases to our BMR.
You will notice in this training program, there are a lot of supersets. Depending on your gym, you may
struggle to superset due to it being too busy or equipment being split over different levels.
That’s fine, If you can’t superset don’t stress.
Majority of the time in gyms, you can simply ask to work in with people. Don’t be scared to use a ma-
chine. Just politely ask, “Do you mind if I work in with you?”, 9 times out of 10 the person will say
"Of course!" and simply let you work in with them.
It’s often just a lack of confidence stopping you, so get out and talk to people.
If that’s not possible and you cannot partner two exercises together that’s also fine.
For example, if it says:
A1: Split Squat – 3 x 10 – rest period 45

A2: DB press – 3 x 10 – rest period 45
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Now if you cannot superset just do this:
A: Split Squat – 3 x 10 – rest 60 seconds
Do all 3 sets for split squats – increase 15 seconds as this time we are not partnering opposing
muscle groups, so longer rest is required.
Then perform the B series by itself.
B: DB Press – 3 x 10 – rest 60 seconds
The key is to still keep getting the exercises and sets done.
To access the excercise video library,
POWERED BY
Weekly Overview
Phase: Phase 1
Coach: Mark Carroll Program: GBC Supersets
Day Workout Steps Cardio
Monday Whole Body 1 8,000-10,000
Tuesday Whole Body 2 8,000-10,000
Wednesday 8,000-10,000 30 mins LISS @ HR 65%
Thursday Whole Body 1 8,000-10,000

Friday Whole Body 2 8,000-10,000
Saturday 8,000-10,000 30 mins LISS @ HR 65%
Sunday 8,000-10,000
POWERED BY
Program: GBC Supersets Workout: Whole Body 1

Coach: Mark Carroll Day: Monday & Thursday
A1) Front Foot Elevated DB Split Squat
Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1 3 10-12 60 3210
2 3 10-12 60 3210
3 3 10-12 60 3210
4 3 10-12 60 3210
A2) Supinated Mid-Grip Lat Pull Down
1 3 10-12 60 2011
2 3 10-12 60 2011
3 3 10-12 60 2011
4 3 10-12 60 2011
B1) 450 Prone Incline Back Extensions w/DB on Chest
1 3 10-12 60 2012
2 3 10-12 60 2012
3 3 10-12 60 2012
4 3 10-12 60 2012
B2) 600 Incline DB Neutral Grip Press
1 3 10-12 60 3110
2 3 10-12 60 3110
3 3 10-12 60 3110
4 3 10-12 60 3110
C1) 450 Incline Petersen Leg Press
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
POWERED BY
C2) 600 Prone Incline Pronated Grip Rear Delt Raises
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
D1) Lying Leg Curl w/Neutral Feet & Toes Plantarflexed
1 3 10-12 60 3010
2 3 10-12 60 3010
3 3 10-12 60 3010
4 3 10-12 60 3010
D2) Seated Low Pulley Rope Face Pulls
1 3 10-12 60 2011
2 3 10-12 60 2011
3 3 10-12 60 2011
4 3 10-12 60 2011
POWERED BY
Program: GBC Supersets Workout: Whole Body 2

Coach: Mark Carroll Day: Tuesday & Friday
A1) BB Rack Pull Above Knee
1 3 10-12 60 2210
2 3 10-12 60 2210
3 3 10-12 60 2210
4 3 10-12 60 2210
A2) Standing 1-Arm DB Neutral Grip Shoulder Press
1 3 10-12 60 2110
2 3 10-12 60 2110
3 3 10-12 60 2110
4 3 10-12 60 2110
B1) Seated Leg Extension
1 3 10-12 60 3010
2 3 10-12 60 3010
3 3 10-12 60 3010
4 3 10-12 60 3010
B2) Seated Low Pulley Neutral Grip Row
1 3 10-12 60 2012
2 3 10-12 60 2012
3 3 10-12 60 2012
4 3 10-12 60 2012
C1) BB Hip Thrust
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
POWERED BY
C2) Flat DB Neutral Grip Press
1 3 10-12 60 2110
2 3 10-12 60 2110
3 3 10-12 60 2110
4 3 10-12 60 2110
D1) 450 Incline DB Curls
1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010
D2) Flat DB Triceps Extensions with Pronating Grip
1 3 12-15 45 2110
2 3 12-15 45 2110
3 3 12-15 45 2110
4 3 12-15 45 2110
POWERED BY
Commercial Gym Phase 2 Modified Heavy-Light Method
Key Points
Phase 2 involves supersets again, but this time we are doing agonist supersets. An
agonist superset is when we partner the same muscle group together.
We are using one of our go-to programs: a modified heavy - light method. The first
exercise of the partnership is lower reps/slower tempo, and the second exercise is
higher reps/faster tempo.
Varying the speed of contraction is a good way to elicit hypertrophy, as we are

hitting the muscle fibers in a variety of ways.
We do not do a lot of exercises in this phase. We’re choosing to do more sets of the
same movements, simply because practice makes perfect.
Weekly Overview
Phase: Phase 2
Coach: Mark Carroll Program: Modified Heavy Light
Method

Sunday 10,000-12,000
POWERED BY
Program: Modified Heavy Light Method

Coach: Mark Carroll Workout: Whole Body 1
Day: Monday & Thursday
A1) BB Hip Thrusts 1 & 1/4 Reps
1 5 8-10 10 2012
2 5 8-10 10 2012
3 5 8-10 10 2012
4 5 8-10 10 2012
A2) Lying Leg Curls Feet Inwards & Dorsiflexed
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
B1) Seated Neutral Grip DB Overhead Press
1 5 8-10 10 3010
2 5 8-10 10 3010
3 5 8-10 10 3010
4 5 8-10 10 3010
B2) Standing DB Side Lateral Raises
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
C1) 450 Back Extensions with BB
1 4 8-10 45 3012
2 4 8-10 45 3012
3 4 8-10 45 3012
4 4 8-10 45 3012
POWERED BY
C2) Machine Chest Press
1 4 10-12 45 2112
2 4 10-12 45 2112
3 4 10-12 45 2112
4 4 10-12 45 2112
POWERED BY
Program: Modified Heavy Light Method

Day: Tuesday & Friday
A1) Back Foot Elevated DB Split Squat
1 5 8-10 10 3010
2 5 8-10 10 3010
3 5 8-10 10 3010
4 5 8-10 10 3010
A2) Leg Press Feet High & Wide
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
B1) Assisted Pronated Grip Pull Up Machine
1 5 8-10 10 3010
2 5 8-10 10 3010
3 5 8-10 10 3010
4 5 8-10 10 3010
B2) Seated Low Pulley Row Supinated Grip
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
C1) Leg Extensions 1 & 1/4 Reps
1 4 12-15 45 2012
2 4 12-15 45 2012
3 4 12-15 45 2012
4 4 12-15 45 2012
POWERED BY
C2) Standing Rope Pull to Neck
1 4 10-12 45 2012
2 4 10-12 45 2012
3 4 10-12 45 2012
4 4 10-12 45 2012
POWERED BY
Commercial Gym Phase 3 Antagonist Tri-Sets
Key Points
In the final phase, our total sets rise.
We also bring down rest periods, so the density of the workout increases.
Our goal is to add weight to the bar each workout. By dropping to a 6-8 rep range
for some of these movements, we’ll allow for more strength development.
The C) series is a metabolic workout finisher. All-out efforts are required here to
finish our session with one last push.
Weekly Overview
Coach: Mark Carroll Phase: Phase 3
Program: Antagonist
Tri-Sets

Sunday 12,000-14,000
POWERED BY
Program: Antagonist Tri-sets

A1) Rack Pull Below the Knee
1 5 6-8 10 2210
2 5 6-8 10 2210
3 5 6-8 10 2210
4 5 6-8 10 2210
A2) Front Foot Elevated DB Split Squats 1 & ¼ reps
1 5 6-8 10 2210
2 5 6-8 10 2210
3 5 6-8 10 2210
4 5 6-8 10 2210
A3) Supine BB Glute Bridge
1 5 10-12 120 2111

2 5 10-12 120 2111
3 5 10-12 120 2111
4 5 10-12 120 2111
B1) Seated Arnold DB Press
1 4 6-8 10 2210
2 4 6-8 10 2210
3 4 6-8 10 2210
4 4 6-8 10 2210
B2) 300 Prone Incline DB Neutral Grip Row
1 4 8-10 10 2011
2 4 8-10 10 2011
3 4 8-10 10 2011
4 4 8-10 10 2011
POWERED BY
B3) Standing Cable Lateral Side Raises
1 4 10-12 120 2011

2 4 10-12 120 2011
3 4 10-12 120 2011
4 4 10-12 120 2011
C1) Battle Rope Slams
1 4 20-25 10 XXXX
2 4 20-25 10 XXXX
3 4 20-25 10 XXXX
4 4 20-25 10 XXXX
C2) KB Heels Elevated Goblet Squat
1 4 12-15 60 2010
2 4 12-15 60 2010
3 4 12-15 60 2010
4 4 12-15 60 2010
POWERED BY
Program: Antagonist Tri-sets

A1) Hack Squat Machine
1 5 6-8 10 3010
2 5 6-8 10 3010
3 5 6-8 10 3010
4 5 6-8 10 3010
A2) Lying Leg Curl Feet Neutral & Plantarflexed
1 5 6-8 10 40X0
2 5 6-8 10 40X0
3 5 6-8 10 40X0
4 5 6-8 10 40X0
A3) Alternating DB Drop Lunges
1 5 10-12 120 20X0

2 5 10-12 120 20X0
3 5 10-12 120 20X0
4 5 10-12 120 20X0
B1) Lean Away Pronated Grip Lat Pull-down
1 4 6-8 10 2012
2 4 6-8 10 2012
3 4 6-8 10 2012
4 4 6-8 10 2012
B2) Push Ups with Inward Intension
1 4 8-10 10 3110
2 4 8-10 10 3110
3 4 8-10 10 3110
4 4 8-10 10 3110
POWERED BY
B3) Standing Supinated Grip DB Bicep Curls
1 4 10-12 120 2010

2 4 10-12 120 2010
3 4 10-12 120 2010
4 4 10-12 120 2010
C1) Battle Rope External Rotations
1 4 20-25 10 XXXX
2 4 20-25 10 XXXX
3 4 20-25 10 XXXX
4 4 20-25 10 XXXX
C2) B-Stance Hip Thrust
1 4 10-12 60 2010
2 4 10-12 60 2010
3 4 10-12 60 2010
4 4 10-12 60 2010
POWERED BY
Home Gym Workout
Requirements for workouts: bands, dumbbells, barbell and a kettlebell
Home Gym Phase 1 GBC Lower/Upper Supersets
Key Points
Upper and lower supersets involve partnering an upper body movement with a
lower body movement.
This first phase is all about building a strong foundation for the next 12 weeks.
We start with quite a few exercises with pauses in them. The pause is there to help
us feel the movement and focus on working the intended muscles.
Pauses increase what we call ‘neural drive’, which allows a better ability to fire our
muscles. This is going to be important for the next 12 weeks. The more we can feel
a muscle, the better chance we have of potential hypertrophy (muscle growth), and
subsequent increases to our BMR.
Weekly Overview
Program: GBC Lower/
Upper Superset

Sunday 8,000-10,000
POWERED BY
Program: GBC lower/ Upper Suppersets

A1) Front Foot Elevated DB Split Squat
1 3 10-12 60 3210
2 3 10-12 60 3210
3 3 10-12 60 3210
4 3 10-12 60 3210
A2) Bent Over BB Row
1 3 10-12 60 2011
2 3 10-12 60 2011
3 3 10-12 60 2011
4 3 10-12 60 2011
B1) Seated BB Good Morning
1 3 10-12 60 3110
2 3 10-12 60 3110
3 3 10-12 60 3110
4 3 10-12 60 3110
B2) Standing One Arm DB Overhead Press Neutral Grip
1 3 10-12 60 3110
2 3 10-12 60 3110
3 3 10-12 60 3110
4 3 10-12 60 3110
C1) Kettle Bell Squat Heels Elevated
1 3 12-15 60 2210
2 3 12-15 60 2210
3 3 12-15 60 2210
4 3 12-15 60 2210
POWERED BY
C2) Bent Over Rear Delt Lateral Raises
1 3 12-15 60 2012
2 3 12-15 60 2012
3 3 12-15 60 2012
4 3 12-15 60 2012
D1) Standing Hammer DB Curls
1 3 10-12 60 3110
2 3 10-12 60 3110
3 3 10-12 60 3110
4 3 10-12 60 3110
D2) Lying DB Triceps Extensions
1 3 10-12 60 2210
2 3 10-12 60 2210
3 3 10-12 60 2210
4 3 10-12 60 2210
POWERED BY
Program: GBC lower/ Upper Suppersets

A1) DB Romanian Deadlift
1 3 10-12 60 3210
2 3 10-12 60 3210
3 3 10-12 60 3210
4 3 10-12 60 3210
A2) Flat DB Bench Press Neutral Grip
1 3 10-12 60 2110
2 3 10-12 60 2110
3 3 10-12 60 2110
4 3 10-12 60 2110
B1) DB Lunges Alternating Backwards Step
1 3 10-12 60 3010
2 3 10-12 60 3010
3 3 10-12 60 3010
4 3 10-12 60 3010
B2) Bent Over 1-Arm DB Row
1 3 10-12 60 2012
2 3 10-12 60 2012
3 3 10-12 60 2012
4 3 10-12 60 2012
C1) DB Hip Thrust
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010
POWERED BY
C2) Standing DB Lateral Raises
1 3 10-12 60 2011
2 3 10-12 60 2011
3 3 10-12 60 2011
4 3 10-12 60 2011
D1) Standing DB Curl Supinating Grip
1 3 12-15 45 2010
2 3 12-15 45 2010
3 3 12-15 45 2010
4 3 12-15 45 2010
D2) Bench Dips
1 3 12-15 45 2110
2 3 12-15 45 2110
3 3 12-15 45 2110
4 3 12-15 45 2110
POWERED BY
Home Gym Phase 2 Modified Heavy-Light Method
Key Points
Phase 2 is again supersets, but this time we are doing agonist supersets. An
agonist superset is when we partner the same muscle group together.
The system we are using is one of our go to programs at Clean Health Fitness
Institute: a modified heavy - light method. The first exercise of the partnership is
lower reps/slower tempo, then the second exercise is higher reps/faster tempo.
Varying the speed of contraction is a good way to elicit hypertrophy as we are

hitting the muscle fibers in a variety of ways.
We do not do a lot of exercises in this phase. We’re choosing to do more sets of the
same movements, simply because practice makes perfect.
Weekly Overview
Program: Modified Heavy/
Light Method

Sunday 10,000-12,000
POWERED BY
Program: Modified Heavy/ Light Method

A1) DB Hip Thrusts 1 & 1/4 Reps
1 5 8-10 10 2012
2 5 8-10 10 2012
3 5 8-10 10 2012
4 5 8-10 10 2012
A2) DB Romanian Deadlifts
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
B1) Standing Neutral Grip DB Overhead Press
1 5 8-10 10 3010
2 5 8-10 10 3010
3 5 8-10 10 3010
4 5 8-10 10 3010
B2) Standing DB Side Lateral Raises
1 5 12-15 120 2010

2 5 12-15 120 2010
3 5 12-15 120 2010
4 5 12-15 120 2010
C1) Standing BB Good Morning
1 4 8-10 45 3010
2 4 8-10 45 3010
3 4 8-10 45 3010
4 4 8-10 45 3010
POWERED BY
C2) Push Ups
1 4 10-12 45 2010
2 4 10-12 45 2010
3 4 10-12 45 2010
4 4 10-12 45 2010
POWERED BY
Program: Modified Heavy/ Light Method

A1) Back Foot Elevated DB Split Squat
1 5 10-12 10 3010
2 5 10-12 10 3010
3 5 10-12 10 3010
4 5 10-12 10 3010
A2) Kettle Bell Squat Wide Stance
1 5 10-12 120 2010

2 5 10-12 120 2010
3 5 10-12 120 2010
4 5 10-12 120 2010
B1) Bent Over BB Row Supinated Grip
1 5 10-12 10 3010
2 5 10-12 10 3010
3 5 10-12 10 3010
4 5 10-12 10 3010
B2) Bent Over DB Row Neutral Grip
1 5 10-12 120 2010

2 5 10-12 120 2010
3 5 10-12 120 2010
4 5 10-12 120 2010
C1) Alternating DB Lunges Forward Step
1 4 12-15 45 2010
2 4 12-15 45 2010
3 4 12-15 45 2010
4 4 12-15 45 2010
POWERED BY
C2) Bent Over Rear Delt Raises
1 4 10-12 45 2011
2 4 10-12 45 2011
3 4 10-12 45 2011
4 4 10-12 45 2011
POWERED BY
Home Gym Phase 3 Antagonist Tri-Sets
Key Points
In this final training phase our total sets rise.
We also bring down rest periods, so the density of the workout increases.
Our goal is still and always to add weight to the bar each workout. However, in this
phase the reps go back up to allow for a more metabolic workout.
The C) series is a metabolic workout finisher. All out efforts are required here to
finish our session with one last push.
Weekly Overview
Program: Antagonist
Tri-Sets

Sunday 12,000-14,000
POWERED BY
Program: Antagonist Tri-Sets

A1) Snatch Grip BB Romanian Deadlifts
1 5 10-12 10 2110
2 5 10-12 10 2110
3 5 10-12 10 2110
4 5 10-12 10 2110
A2) Front Foot Elevated DB Split Squats 1 & ¼ Reps
1 5 10-12 10 2210
2 5 10-12 10 2210
3 5 10-12 10 2210
4 5 10-12 10 2210
A3) Supine BB Glute Bridge
1 5 12-15 120 2111

2 5 12-15 120 2111
3 5 12-15 120 2111
4 5 12-15 120 2111
B1) Standing Arnold DB Press 1 & ¼ Reps
1 4 10-12 10 2210
2 4 10-12 10 2210
3 4 10-12 10 2210
4 4 10-12 10 2210
B2) One Arm DB Neutral Grip Row
1 4 10-12 10 2011
2 4 10-12 10 2011
3 4 10-12 10 2011
4 4 10-12 10 2011
POWERED BY
B3) Poliquin Lateral Side Raises
1 4 10-12 120 2011

2 4 10-12 120 2011
3 4 10-12 120 2011
4 4 10-12 120 2011
C1) DB Squat and Press Neutral Grip
1 4 15-20 10 10X0
2 4 15-20 10 10X0
3 4 15-20 10 10X0
4 4 15-20 10 10X0
C2) Prone Plank
1 4 30-45 Seconds 60 No Tempo

POWERED BY
Program: Antagonist Tri-Sets

A1) Kettlebell Squat Heels Elevated 1 & ¼ Reps
1 5 10-12 10 2210
2 5 10-12 10 2210
3 5 10-12 10 2210
4 5 10-12 10 2210
A2) Lying Leg Curls DB Between Feet
1 5 10-12 10 40X0
2 5 10-12 10 40X0
3 5 10-12 10 40X0
4 5 10-12 10 40X0
A3) Alternating DB Drop Lunges
1 5 10-12 120 20X0

2 5 10-12 120 20X0
3 5 10-12 120 20X0
4 5 10-12 120 20X0
B1) One Arm DB Row
1 4 10-12 10 2110
2 4 10-12 10 2110
3 4 10-12 10 2110
4 4 10-12 10 2110
B2) Push Ups with Inward Intension
1 4 10-12 10 3110
2 4 10-12 10 3110
3 4 10-12 10 3110
4 4 10-12 10 3110
POWERED BY
B3) Standing Supinated Grip DB Bicep Curls
1 4 10-12 120 3010

2 4 10-12 120 3010
3 4 10-12 120 3010
4 4 10-12 120 3010
C1) Squat Jumps
1 4 15-20 10 No Tempo
2 4 15-20 10 No Tempo
3 4 15-20 10 No Tempo
4 4 15-20 10 No Tempo
C2) Prone Plank

POWERED BY
Cardiovascular/Energy Systems Methods

Cardio is a component of our 12-week system, however it is not the key. From a training perspective,
our hierarchy of importance is:
1 2 3
Weight Training Steps aka NEAT Cardio Training
Cardiovascular work is very helpful for our overall health as it helps strengthen the most important
muscle in our body: our heart. A strong and healthy cardiovascular system will make everything
easier for the body and help ensure our energy balance is favouring a calorie deficit by increasing
our calorie expenditure.
Cardio is to be performed 1-2 times per week, ideally on non-weights days.
1 Phase 1 (Weeks 1-4)
Steady Sate - Aerobic Capacity - 30 minutes

Heart Rate 65% Max
Steady State - Aerobic Capacity - 45 minutes

Heart Rate 65% Max
Steady State - Aerobic Capacity - 60 minutes

Heart Rate 65% Max
POWERED BY
Steps/NEAT Training
Steps are how we monitor our NEAT levels. Daily tracking of steps has been a crucial component
to my success with clients the last several years, and out of all the variables, is by far the easiest to
adjust.
We can not only monitor NEAT levels but structure them effectively, giving a much greater rate of
success. Steps can be tracked daily through the use of the following:
Apple Watch
Fit bit
iPhone (you must have on you all day though)
These steps are your incidental activity and must be

measured outside of training and cardio.
Phase 1: 8,000-10,000 daily
Phase 2: 10,000-12,000 daily
Phase 3: 12,000-14,000 daily
POWERED BY
07 Conclusion
Let’s keep it simple here. I will outline the key requirements below:
1 Focus on improving your breathing, which can be found on page 11
2 Set up your daily sleep routine, which can be found on page 12
3 Calculate your TDEE using the formula outlined on page 18
4 Determine what "tier" you fall under to find your nutrition system, which can be found on
page 26
5 You must complete 4 weights sessions a week, following the system outlined on page 37
6 You must complete 8,000-14,000 steps daily depending on your training phase as outlined on
page 14
7 Do cardio 1-2 per week as an option as outlined on page (it is not 100% essential) page 69
POWERED
POWEREDBY
BY
18 FURTHER READING
Have you got your copy of ‘The Art of Reverse Dieting’?
The Art of Reverse Dieting is your plan after the plan ends. It is a 12-week program is designed for
you to customise your own nutritional program and follow to set you free from dieting. You cannot live
in a calorie deficit; it is not the way the human body is intended to be. I want you to experience health,
I want you to experience happiness, once you achieve your ultimate body from your transformation, I
want to teach you how to keep it, appreciate it and build upon it so that you are always progressing to
be the best version of yourself.
CLICK HERE to get your copy and save $10 with the code “GPTSAVE10”
If you really want to step it up a notch and take your physique or understanding of fitness and health
to the next level, then I invite you to look further into what we do here at the Clean Health Fitness
Institute.
Click on any of the photos to learn more!
Copyright © CHFI IP Holdings PTY LTD 2019
All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or
mechanical, including photocopying, recording or by any information or retrieval, without prior permission
in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of 10 percent
of the number of pages of the e-resource or chapter, whichever is the greater, may be photocopied by any
educational institution for its educational purposes provided that the education institution (or the body that
administers it has given a remuneration notice to Copyright Agency Limited (CAL) under the Act.
Mark Carroll powered by Clean Health Fitness Institute
The Art of 'Gen Pop' Transformations 2019
First published & distributed May 2019 by Clean Health Fitness Institute
Disclaimer:
The content of this e-book is to serve as a general overview of matters of interest and is not intended to
be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation
of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own
research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or
damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You
accept sole responsibility for the outcomes if you choose toadopt and/or use the systems, methods, ideas,
concepts and opinions within the content of this e-book.
POWERED BY
E: [email protected]
T: +61 2 9882 2778
W: www.chfiglobaleducation.com
COPYRIGHT CHFI IP HOLDINGS PTY LTD 2019

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THE ART OF 'GEN POP' TRANSFORMATIONS

01 About Clean Health Fitness

02 About Mark Carroll

03 THE ART OF 'GEN POP'

This guidebook is for you if:

A You are a female aged 16 plus.

Training Nutrition Lifestyle

Clearly, training is not what is lacking.

People often say that nutrition and training is 50/50 split.

Here’s the tricky thing, you cannot be on a calorie deficit

Goal Setting 101

A Sub 30% body fat. Realistically, everyone will maintain at a different

Description Women Men

Essential fat 10–13% 3–5%

We have two distinct branches of the autonomic nervous system:

What could be causing you stress? Examples include:

Lack of sleep Poor quality food

Financial troubles Lack of water

Poor body image Smoking and alcohol

Relationship issues Over-training

Work Social media

Moving Environmental pollutants/toxins

What can we do about it? Read on!

The Cortisol Conundrum

Issues associated with chronically high cortisol levels include:

When serotonin is low we feel down, which

Get your body into a Parasympathetic State

Other activities to assist you getting into a parasympathetic state include:

Breathing techniques Slow walks

Yoga Guided meditation apps e.g. 'Headspace'

The Art of Sleeping

1 Do you fall asleep within 5 minutes of going to bed?

2 Do you stay asleep without waking up through the night?

1 Optimising stress management

2 Creating a bed time routine

Creating a Bed Time Routine

Here is my recommended routine:

Step 1 @ 8:00pm: Turn off your phone and/or laptop

Step 2 @ 8:30pm: Supplementation

I have three go-to supplements:

1 Magnesium: I prefer magnesium glycinate or threonate chelates. Magnesium is calming in

Step 3 @ 9:00pm: Guided Meditation

Step 4 @ 9:15pm: Read a Book

Incidental Exercise (Steps)

My recommendations for your daily step target goals are:

1 Weeks 1-4: 8,000-10,000 steps per day

2 Weeks 5-8: 10,000-12,000 steps per day

Key stats around calories in relation to our macronutrients:

My primary three key benefits of protein for fat loss are:

Low carb/ no carb? No way!

High carb 50%

Moderate carb 40%

Low carb 20%

Total Daily Energy Expenditure (TDEE)

Calculating your TDEE

Step 1 Estimate body fat percentage

Step 2 Set the calculator to moderate activity

A simple way to look at this is with the following equation:

TDEE = BMR + NEAT + TEF + PAL

These four factors can be explained in more detail: