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Myprotein ES Weight Loss Guide PDF
Myprotein ES Weight Loss Guide PDF
Myprotein ES Weight Loss Guide PDF
M E N ’ S W E I G H T-
LOSS BUNDLE
Achieving that ripped physique requires a combination
of correct timing, nutrition, progressive training, and
appropriate sleep and rest. Fundamentally, nobody can
supplement a poor diet, so our Weight-Loss Bundle
should be integrated into any healthy eating plan. It’s
packed with ground-breaking, best-selling products
specifically tailored towards building lean muscle mass
and reducing body fat.
L- C A R N I T I N E
What? : A source of carnitine
which is found in nearly
every cell in the body
CAFFEINE PRO
B E TA - A L A N I N E
TARGET
2000 kcals per day
PROTEIN
40% / 200g per day
FATS
35% / 78g per day
CARBS
25% / 125g per day
WATER
2000ml
Please be aware that these are general guidelines and may need to be updated
depending on your specific needs. These breakdowns have been formulated
based on the average sedentary male or female, as well as your commitment
to the entire nutrition and training programme.
H E A LT H Y
S N AC K S WA P S
When striving to optimise your physique and build lean
muscle definition, always pay close attention to the
nutritional value of your daily food intake — making sure
to satisfy your body’s energy demands while also creating
a calorie deficit.
Regular protein (every 3-4 hours) is absolutely
essential to maintain and build lean muscle mass so
you MUST increase your protein intake. Low glycaemic
carbohydrates and low-fat snacks also play a major part
in getting you lean.
Life can be hectic and often on-the-go, proving difficult
to make the best choices and maintain will power. That’s
why we’re constantly coming up with new and exciting
ways to help satisfy your cravings – without sabotaging
your training!
We’ve taken all your favourites, cut down the fat and
sugar, and packed in the protein – check out these
high-protein Snack Swaps to keep you ticking those
all-important boxes…
W E L L-
KNOWN MYPROTEIN
Bread BRAND
Cheese
Fats : 17.5g 1g
Carbohydrates : 0g 0g
Proteins : 12.7g 18.5g
per 50g
Spread
Fats : 32.5g 46g
Carbohydrates : 56.1g 12g
Proteins : 8.7g 30g
per 100g
Burger
Fats : 16.3g 1.75g
Carbohydrates : 22.2g 3.4g
Proteins : 13.4g 21g
per burger vs Turkey Jerky
Ready W E L L-
KNOWN MYPROTEIN
Meal BRAND
Fats : 20.2g 9g
Carbohydrates : 46g 11g
Proteins : 25g 30g
per 300g
Snack
Fats : 33g 21.5g
Carbohydrates : 55g 31g
Proteins : 6g 35.8g
per 100g
GET LEAN
MEAL PLAN
When striving to attain that head-turning, shredded physique, always
pay attention to your daily calorie intake. Your training intensity and rest
days should determine your CARBOHYDRATE intake, as this is the primary
source that fuels you. During this journey, PROTEIN will be your best
friend, as with the correct timing, type and total, it’s imperative to lean
muscle gains. Most of your FATS should be extracted from mono and
polyunsaturated sources to support a healthy heart, recovery,
and a balanced diet.
The below meal plan targets all 3 macronutrients for a typical training
day. Remember, hydration is also fundamental, so target one small glass
of fluid with every meal, as well as a portion of vegetables to optimise
your vitamin and mineral intake.
Snack: 127 calories Dinner: 511 calories Before bed: 270 calories
(5pm) (8pm) (10pm)
PORTION SIZES
If you’re keen to get lean,
these are essential
Red Meats
PROTEIN
When eating red meats and other protein sources like chicken, turkey and
burgers, stick to having a serving that is the same size as a deck
of cards – having excessive amounts will increase body fat and inhibit
your health (i.e. cholesterol).
1. RESISTANCE TRAINING
Incorporate resistance training into your lifestyle to achieve
the desired aesthetics
3. PORTION SIZES
It’s time to start getting more precise with portion
sizes at every meal
5. MONITOR PROGRESS
Ensure you’re achieving results, but remember, patience
is the key to success
6. EDUCATION IS THE KEY
Each macronutrient is metabolised differently even though they all
provide calories. Proteins and carbohydrates provide 4 calories per
gram, whereas 1 gram of fat provides 9 calories. Constantly eating
fatty foods will make those calories rise through the roof, so keep
your fat intake below 30% of total calories consumed, with 90% of
this coming from healthy fats.
7. CALORIE TRACKING
Calculate your calorie intake so you know you’re
reaching your daily targets
8. FASTED WORKOUTS
Nutrition and getting lean work hand in hand
with regular exercise
9. POST-WORKOUT MEALS
Feed your muscles what they need instantly for
maximum gains
MONDAY
Chest, Triceps + Abs
TUESDAY
Legs
WEDNESDAY
Rest
THURSDAY
Back & Biceps
FRIDAY
Traps, Shoulders + Calves
SATURDAY
Rest
SUNDAY
30 minute circuit of your choice
CARDIO
High-intensity-inter val-training (HIIT)
MONDAY
HIIT
TUESDAY
Steady-State Cardio
WEDNESDAY
Rest (Light Cardio Optional)
THURSDAY
HIIT
FRIDAY
Steady-State Cardio
SATURDAY
Rest
SUNDAY
Rest
MONDAY
EXERCISE MORNING (AM) SETS REPS REST
STANDING OVERHEAD
5. DUMBBELL EXTENSION
4 8-10 90 sec
STEADY-STATE
1. FASTED CARDIO
45 mins
ALTERNATING
4. HAMMER CURLS
4 8-10 60 sec
WIDE-GRIP SEATED
6. CABLE ROW
4 8-10 60-90 sec
EZ-BAR
7. PREACHER CURL
4 8-10 60 sec
ARNOLD
1. DUMBELL PRESS
3 12-15 60-90 sec
ALTERNATING
2. DELTROID RAISE
3 15 90 sec
BARBELL OR SMITH
3. MACHINE SHOULDER PRESS
3 10-12 90 sec