Meals during your training PDF

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Enter the realm of COREY CALLIET You are about to unlock your highest potential in mind and body with the LEVELZ 90-Day Transformation Challenge. Prepare to achieve major results through a regimented nutrition plan, fat-burning HIIT circuits you can do anywhere, and a weight training program to red...

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Enter the realm of COREY CALLIET You are about to unlock your highest potential in mind and body with the LEVELZ 90-Day Transformation Challenge. Prepare to achieve major results through a regimented nutrition plan, fat-burning HIIT circuits you can do anywhere, and a weight training program to redefine your physique.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

PROGRAM CONTENTS SECTION 1 — PROGRAM OVERVIEW SECTION 2 — KNOWING YOUR BODY SECTION 3 — COUNTING YOUR CALORIES & MACROS SECTION 4 — DONE FOR YOU MEAL PLANNER SECTION 5 — FAQ’S

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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SECTION 1: PROGRAM OVERVIEW Congratulations on committing yourself to the LEVELZ 90-Day Transformation Challenge! The next 90 days will be filled with dynamic training splits formulated to target unwanted adipose tissue (fat), and build lean muscle mass, all with the support of a well-balanced nutritional profile containing lean proteins, strategically incorporated carbohydrates, and healthy fats to fuel any fitness goal. Your transformation will be broken down into four 3-week LEVELZ (phases). Each of the 4 LEVELZ is specifically designed to keep your body from reaching plateau so be sure to follow the plan accordingly. It is important to keep in mind these LEVELZ are created as checkpoints and formulated with target goals which you will achieve through both nutrition and training. LEVELZ 1 | Fire-Up The Fire-Up Phase kick-starts the body transformation process. During this 3 week period, the central focus will be to eliminate processed, sugary foods from your diet and begin implementing a structured eating plan that supports a fatburning metabolism using the Done For You Meal Planner provided within your course guide. Your training will focus on the integration of high-intensity interval training (HIIT). If you are a seasoned fitness enthusiast and currently following a weight training regimen, you may continue to follow your workouts but will incorporate the HIIT into your training. LEVELZ 2 | Momentum The Momentum Phase is designed to stoke your metabolic furnace (your metabolism) by adjusting your diet to compliment your training with the use of nutrient timing. By centering certain key nutrients around your training time, you will be able to fine tune your metabolism and enhance your overall daily calorie expenditure - Thus creating serious momentum toward reaching your transformation goals. Your training will focus on incorporating weight training (if you started off with the HIIT workouts only to ease your body into the challenge). If you were already completing your weight training, now is the time to push harder and rev-up the weight! LEVELZ 3 | Breakthrough The third 3-week phase is the Breakthrough Phase. Using an alternative nutrient timing approach, the Breakthrough Phase is structured to help you achieve the greatest amount of weight loss. During this period, you will postpone your first meal of the day by 3-4 hours which will allow you to capitalize on the “fasted state” your body enters while you are asleep. By postponing your first meal of the day, your body will be able to more easily tap into stored body fat and use it for fuel. This phase also marks the halfway point of your transformation - which means you will begin incorporating a strategic refeed meal per week. (We’ll consider these “celebration meals”, not cheat meals!) Your training will incorporate a “deload” and focus on an increase in effort across the board - cardio, HIIT, and weight training. LEVELZ 4 | Conquer The fourth and final 3-week phase is the Conquer Phase. The Conquer Phase brings you through to the finish line, reaching the goals you’ve battled for. Much like most things in life, if you’ve stayed consistent and been making steady progress - reward yourself (you can keep the one celebration meal per week reward). Your training will focus on continuing your efforts across the board - cardio, HIIT, and weight training. Push hard with your workouts to get your goals by day 90!

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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KNOWING YOUR BODY Preparation is the key to success. Before you jump into the nutrition and training components of the 90-Day Challenge, there are a few vital steps you need to take in order to unlock your full potential during this transformation plan. Please follow the steps as they are laid out below as part of your pre-challenge preparation checklist:

EAT RIGHT OR LOOK WRONG FOODS TO AVOID DURING THIS TRANSFORMATION that contain high amounts of unnatural Trans Fats Trans fats are found in fried foods, potato chips, baked • Foods goods, and processed, packaged snack foods in the form of partially hydrogenated oils. Consumption of greasy,

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unhealthy junk foods can contribute to weight gain and the unhealthy cholesterol levels, which can eventually clog your arteries over time. This one is essential not just for meeting your fat loss goals, but for your lifelong health. White bread & refined flour products White bread, biscuits, bagels and traditional packaged pasta are a few examples of highly refined products. They are made by using added sugar and processed flour, both of which can impose on achieving desired weight loss results. Foods with added sugar Always be sure to check the label before you buy seemingly “healthy” food products such as flavored yogurt, sports drinks and protein bars as many tend to be loaded with hidden sugar. Refined sweeteners and added sugars wreak havoc on your blood sugar levels, which eventually leads to the accumulation of fat around your belly and elsewhere. Excessive alcohol consumption Alcohol is something to be consumed at a minimum, if at all, when you’re working to make your health a priority. Drinking can lead to dehydration, water retention, bloating and unwanted weight gain as it tends to rack up empty calories and sugar quickly. If you are looking to experience the best results possible with this program, it’s best practice to eliminate or dramatically reduce alcohol intake during your transformation.

TROUBLESHOOTING A BAD DIET While it may be difficult to eliminate all refined, sugary foods cold turkey - it must be understood that you will not be able to achieve your full potential with this transformation challenge if these foods are still a part of your diet. If you have tried to kick your junk food habit in the past and failed, it is critical that you revert to the LEVELZ Mindset Protocol and meditate on your “why”. You must accept the reality that YOU and only you possess the power to control your impulses. When we recall our “why”, we focalize our thoughts on what it was that motivated us to commit to this challenge in the first place. By cultivating these thoughts, you can rewire your mindset to work for you - not against you. Similar to how you learned how to ride a bike, if you get on the bike and deliberately practice, overtime you will create the neurological pathways needed to stabilize yourself and perform the feat with ease. There is no denying the that that many of these foods have been clinically proven to have addictive properties (sugar being the main culprit) and for those who are accustomed to consuming large amounts of these foods, a brief “weaning off” period may be helpful to avoid abrupt energy crashes or mood swings that typically occur in those who consume excessive amounts of sugar or junk food. An example “wean off” protocol would be starting the first 3-5 days of the challenge by cutting your current sugar intake in half. By “weaning off” junk food, you will give your body a chance to acclimate to the absence of sugar. Note that a “wean off” period will compromise your ability to experience the most rapid results with this program and should only be implemented if it is absolutely necessary.

STEP 3 | KNOW YOUR BODY TYPE LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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KNOWING YOUR BODY To achieve the best results during this plan, you will be required to follow the correct nutritional profile according to your current body type (ectomorph, mesomorph, endomorph) as each responds differently to nutrition and training. To determine your body type, answer the following questions and place yourself in the category with the greatest number of true statements: ECTOMORPH Do you have a thin, petite, or “delicate” build? Do you find it hard to gain weight? Do you have a fast metabolism?

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MESOMORPH Do you have a naturally defined, athletic build? Do you have a “V” or rectangular shape (men/women) or, do you have an hourglass shape (women)? Do you gain muscle or achieve a lean physique easily with proper diet and exercise?

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ENDOMORPH Do you have a soft, round physique with no natural muscle definition? Do you have a “stocky” build? Do you find it hard to lose fat/weight?

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ECTOMORPH

MESOMORPH

ENDOMORPH

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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CALCULATING YOUR CALORIES & MACROS NOTE: Over time, your body composition might change, however your body type does not. Consider how your foundation and physique has been throughout the years (i.e., post-puberty to now) and answer the questions with this timeframe in mind. Perhaps the most important question for each type is the third, bolded question. For example, if you had a defined, athletic build with a “V” or hourglass shape years ago but are now struggling with weight loss due to poor diet and lack of exercise you likely fall under the mesomorph body type. In contrast, if you are lean and defined If you are having difficulty determining your body type, you may consult your physician. Now that you have determined your body type, you have unlocked your specific nutritional profile. In the table below you will be able to review macronutrient ratios that serve as daily guidelines to follow for meeting your unique nutrition needs based on your body type.

BODY TYPE

NUTRITIONAL PROFILE RULE

MACROS RATIO

Ectomorph

Higher Carbohydrates, Lower Fat

55% Carbs | 25% Protein | 20% Fat

Mesomorph

Balanced Protein, Carbohydrates, and Fat

40% Carbs | 30% Protein | 30% Fat

Endomorph

Balanced Protein and Fat, Lower Carbohydrates

25% Carbs | 35% Protein | 40% Fat

STEP 4 | CALCULATE YOUR CALORIES & MACROS Now that you have determined your body type, you have a ballpark “range” in which your daily consumption of macronutrients should be. To fine tune your diet, you will now need to determine your daily target calorie goal for calculating your specific macros. This calculation will give you a custom tailored approach to reaching your overall transformation goals and allow you to dial into your ultimate body. In this step of the pre-challenge checklist, it is recommended that you have a printed copy of your Accountability Tracker so that you can record the results from the following calorie and macronutrient calculations below. By writing out your calorie target and macronutrient ratios, you will be able to reference your daily needs at any given time. HOW TO CALCULATE YOUR CALORIES First, choose the age range you fall under in the following table (you will need this to plug into the macros formula later on):

AGE

MEN

WOMEN

18-25 years

2,500 calories

2,000 calories

26-45 years

2,400 calories

1,800 calories

46-65 years

2,200 calories

1,600 calories

NOTE: The table above represents calorie intake for weight loss goals. If your goal is to add lean muscle mass to an already lean physique, be sure to calculate your target calorie goal as follows: for men, multiply your current body weight in lbs by 20 (e.g., a 170 lb male would need to consume 3,400 calories); for women, multiply your current body weight in lbs by 18 (e.g., a 125 lb female would need to consume 2,250 calories).

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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CALCULATING YOUR CALORIES & MACROS Once you reach the Done-For-You Meal Planner portion of this program (provided for each phase), you will find a food list for each meal you are to consume and macros counts will be indicated beside each (e.g., brown rice 44g carb 5g protein 1.8g fat per serving). Why a food list instead of a set nutrition plan? The answer to this is simple, the goal is for you to develop a new lifestyle that will allow you to reach your goals and sustain your best physique. By having the flexibility to choose your foods and build your meals, you will be able to understand how to fuel your efforts and take control of your physique! HOW TO CALCULATE YOUR MACROS Before we calculate your specific macronutrient needs, it is crucial to understand what they are and their significance when it comes to achieving your dream body. So, what are exactly are macros and how do I ensure I am reaching my ratio goals for my body type? Below you will find a breakdown of each macronutrient as well as a simple formula for you to follow to calculate your daily intake needs of each. PROTEIN Known as the building blocks of the body. Made of amino acids responsible for building and maintaining lean muscle mass, supporting overall growth and proper vital organ functioning, and providing energy for our bodies and brain. Macros value: 4 calories per gram.

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CARBOHYDRATES The preferred energy source for the body. Not all carbs are created equal - there are good carbs (veggies, fruit, ancient grains/whole grains, and legumes) and bad carbs (refined, processed carbs like sugar, breads, pastries, etc.). Good carbs provide a more sustained release of energy for our body that lasts longer and doesn’t affect the body in a negative way like bad carbs do (insulin spikes, low energy levels, brain fog, cravings, weight gain, etc.). Macros value: 4 calories per gram.

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FATS Firstly, healthy fats do not make you fat. The most energy-dense macronutrient making it highly satisfying and key for controlling appetite. Healthy fats not only provide the body with a great source of energy, it helps to regulate hormone production, aids weight management, and fights depression, anxiety and disease among other important benefits. Macros value: 9 calories per gram.

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Now you are ready to determine your macros. First, divide your calorie intake by each macros percentage. Divide the calories dedicated to each macros by its corresponding macros value (i.e., 4 calories per gram of protein, 4 calories per gram of carbohydrates, and 9 calories per gram of fats). You will get the amount of grams of each macros you should be consuming each day.

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE

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CALCULATING YOUR CALORIES & MACROS Example: If you are consuming 2,000 calories according to your age group and are an Ectomorph body type (25% protein, 55% carb, 20% fat), your macros targets will be calculated as follows: MACROS TYPE Converting Macros to Calories

PROTEIN

CARBOHYDRATES

FATS

2,000 calorie diet 25% protein intake

2,000 calorie diet 55% carb intake

2,000 calorie diet 20% protein intake

= 500 calories dedicated to protein = 1100 calories dedicated to carbs = 400 calories dedicated to protein

Converting Calories to Grams

500 calories 4 calories per gram protein

1100 calories 4 calories per gram carb

400 calories 9 calories per gram protein

125g protein

275g carb

44g fat (rounded down)

Total Grams to Consume

Although this challenge urges you to take your health and fitness goals into your own hands and adopt a new lifestyle by learning these calculations, below is a quick reference table for macros counts organized by age group and body type: ECTOMORPH

MESOMORPH

ENDOMORPH

25% PROTEIN | 55% CARB | 20% FAT

30% PROTEIN | 40% CARB | 30% FAT

35% PROTEIN | 25% CARB | 40% FAT

MEN

WOMEN

MEN

WOMEN

MEN

WOMEN

18-25 years

156 g protein 344 g carb 55 g fat

125 g protein 275 g carb 44 g fat

188 g protein 250 g carb 83 g fat

150 g protein 200 g carb 67 g fat

218 g protein 156 g carb 111 g fat

175 g protein 125 g carb 88 g fat

26-45 years

150 g protein 330 g carb 53 g fat

112 g protein 247 g carb 40 g fat

180 g protein 240 g carb 80 g fat

135 g protein 180 g carb 60 g fat

210 g protein 150 g carb 106 g fat

157 g protein 112 g carb 80 g fat

46-65 years

137 g protein 303 g carb 49 g fat

100 g protein 220 g carb 35 g fat

165 g protein 220 g carb 73 g fat

120 g protein 160 g carb 53 g fat

192 g protein 137 g carb 97 g fat

140 g protein 100 g carb 71 g fat

NOTE: If your goal is to add lean muscle mass to an already lean physique, be sure to use your calculated target calorie goal from earlier and manually calculate your macros targets. It is recommended to manually calculate your dietary needs as taking a hands-on approach to learning this information empowers the mind to take these values into a more significant account. In other words, investing the time and effort to calculate these values is a simple trick for training your brain to view the results as incredibly important. That being said, the ultimate goal of this program is to provide you with every tool necessary to achieve your desired results with ease - for that reason, the LEVELZ 90-Day Transformation Challenge comes equipped with the Macro Perfect Calculator.

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THE DONE-FOR-YOU MEAL PLANNER The following section of the LEVELZ 90-Day Challenge program guide contains that nutrition component to your transformation. As described at the beginning of this course guide, both your nutrition and your training will be broken down into four “LEVELZ”. Each level of this program is designed to be completed in a 3 week timespan. Below you will find your complete food list and meal plan builder for each of the 3 week phases of the 90-Day Transformation Challenge. Each phase of this program contains a specific food list and a customizable meal plan builder that you can use to create your own custom diet plan that will fuel your results during your transformation. All you will need to do is just ensure that you are using the appropriate portion sizes that suit your macro needs when you are building your meal plan for each phase. HOW TO EXPERIENCE THE MOST SUCCESS WITH THE DIET ASPECT OF YOUR TRANSFORMATION: out your meal plan into your Accountability Tracker at least one week in advance. Using the meal builder as • Write your template, you ca...