12 Week Transformation - Bulk & Cut

bulk-cut.jpg

 

 

12 WEEKS TO CHANGE YOUR BODY! Let us show you how, today!

 

 

The New Year is here, and with that comes millions and millions of resolutions to lose fat, build muscle, and eat better. The problem is, most people fail at these resolutions only a few short weeks after making them.

 

Why is that?

 

Well, it’s because of a number of things, but more than anything, they don’t have the right information on how to eat better and train effectively.

 

We’ve provided an easy to follow, step-by-step plan that will help achieve those long-sought after New Year’s goals that annoyingly elude your year after year. This plan is the most extreme transformation program ever created, guaranteed to get you into the best shape of your life...that is, if you’re willing to put in the work!

 

You’ve got 12 weeks to completely remake your body for the new year, and every year to come after this.

 

If you’re frustrated with endless gimmick diets and bogus exercise programs, here is the answer you’ve been looking for.

 

Let’s do this!

 

Overview

 

The main reasons everyone fails with their transformations are:

 

  • They lose motivation

  • They employ bad diet and training advice

  • They have unrealistic expectations

 

That all ends here.

 

This 12 week transformation program has been meticulously crafted to provide the most comprehensive, yet easy to understand, diet and training program you’ve ever seen. There’s no fancy bells, whistles, tricks or gimmicks, only proven tactics that will deliver the results you’re looking for.

 

Every single muscle fiber and energy system in your body will be taxed to its limits, forcing your body (and mind) to completely transform into a superior being.

Everything matters!

 

Transforming your body isn’t just about your diet or your workouts, or even what supplements you take. All of it matters. Every single rep, meal, and supplement.

 

The intensity with which you attack the weights, must be the same (or greater) than that of your diet, sleep, and supplementation. Complete and utter adherence is absolute.

 

For the next 12 weeks, you are 100% on everything you do. There’s no time for laziness, lethargy, cutting corners or just going through the motions. Leave that nonsense to the people who don’t want to change.

 

You’re here for results, and that’s what you’re going to get. Commit right now to give 100% in everything you do for the next 12 weeks, and you’ll see the changes you want.

What’s your goal?

 

Before getting into training, nutrition, or supplementation, you have to decide what you’re really trying to accomplish over the next twelve weeks. Are you looking to shed those unwanted pounds from the past few weeks of over indulging, or are you trying to pack on some size to an otherwise scrawny frame?

 

In other words, do you want to focus on losing fat (cutting) or building muscle mass (bulking)?

 

This decision is absolutely critical, and once you decide which path to go down, you MUST commit to it 100% for the next 12 weeks. DO NOT, under any circumstances, try to alternate weeks of bulking and cutting. Doing so undermines the whole purpose of this program and will leave you with the same physique as the one you’re currently unsatisfied with.

 

Commit to your goal, and attack it with reckless abandon!



Tips for Success

 

Take pictures

 

Beginning on day 1, take your “before" picture. This picture documents where you start your journey and serves as your baseline for assessing progress over the next 12 weeks. You’ll then take another photo in 2 weeks, and every two weeks after that, to constantly track and monitor progress.

Track everything

 

To ensure you’re sticking to your diet and pushing yourself in the gym, you must track everything. Every bite of food, every rep with the weights...it all needs to be logged either on your smartphone or with a pen and paper. Recording what and how much you eat and lift will tell you when to up the weights, or if you need to eat more or less over the following 12 weeks.

 

Set realistic, but specific goals

 

Don’t just say “I want to build muscle” or “I want to lose weight.” Be specific in what you want to accomplish.

Say “I want to lose 10 pounds.” “I want to increase my squat by 50 pounds.” or “I want to add 3-5 pounds of lean muscle.”

You must set definable, but realistic goals in order to be really successful. Dramatic changes can happen in only 12 weeks, but there is a limit on everyone’s muscle building and fat shredding abilities. You can certainly lose 15-20 pounds over the next 12 weeks, but you’re not going to put on 20 pounds of muscle. Your body simply can’t synthesize new muscle tissue that rapidly.

 

Sleep

 

The single most important, yet least discussed, aspect of body transformation is sleep. Getting adequate (7-9 hours / night) supports fat loss, muscle growth, recovery, cognitive function, and health. Lack of sleep promotes fat storage, inhibits recovery, reduces cognitive function, and increases stress levels, none of which you want.

 

Sleep is just as critical to your results over the next 12 weeks as your diet, training, and supplementation. Shut off the TV, leave your phone in the other room, and turn down the lights at night. Get to bed the same time each night and wake up at the same time each day. You’ll be astounded how much better you sleep and how much better you feel and perform the following day.



To ensure you’ll always get a full night’s sleep, take a scoop of EAA Sleep and be gently whisked off to dreamland.

 

 

Click here to learn more about EAA Sleep and why sleep is the secret to building muscle and losing fat!

 

eaa-max-sleep-product-page.jpg

Nutrition

 

Whether you want to build muscle or burn fat is ultimately determined by your diet. Gaining weight requires consuming more calories than you’re burning each day, and on the flip side, losing fat requires eating fewer calories than your body needs on a daily basis. Sure, there’s a few more specific things that go into body recomposition (like macronutrient breakdown), but the macro view of the situation is essentially:

 

 

Gaining = eating more

 

Losing = eating less

 

Before for you can figure out how much more (or less) you need to eat, you need to figure out how much you need to maintain your weight. Once you have this number, you can shift things to support your goals.

 

Calculating TDEE

 

TDEE stands for Total Daily Energy Expenditure. It’s how many your calories your body burns each day, taking into account sleep, exercise, non-exercise movement, thermic effect of eating, etc.

 

There’s a number of different ways to calculate TDEE, but a simple method to calculate your TDEE is with the following equation.

 

TDEE = Activity Factor x BMR

 

What’s BMR?

 

BMR is your basal metabolic rate, i.e. how many calories your body needs to function without you moving at all during the day. BMR is multiplied by your Activity Factor to get your TDEE.

 

To calculate BMR:

 

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)

 

Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

 

After calculating your BMR, multiply it by your Activity Factor, which can be determined by how frequently and intensely you train.



Amount of Exercise

Description

Activity Factor

Sedentary

Little or no Exercise/ desk job

1.2

Lightly active

Light exercise/ sports 1 – 3 days/ week

1.375

Moderately active

Moderate Exercise, sports 3 – 5 days/ week

1.55

Very active

Heavy Exercise/ sports 6 – 7 days/ week

1.725

Extremely active

Very heavy exercise/ physical job/ training 2 x/ day

1.9



For this program, you’ll be performing intense training a minimum of 4 days per week, so you’ll be using an Activity Factor of 1.55.

 

Therefore, you’re TDEE at the start of this program will be:

 

TDEE = 1.55 x BMR

 

Now, let’s take a look at the diet for bulking and cutting.

 

Bulking

 

Bulking (gaining muscle) requires you to consume more calories each day than you burn, i.e. a caloric surplus. Where many people go wrong with bulking is that they end up eating way more than they need to build muscle, which inevitably leads to a lot of unwanted fat gain.

 

In reality, it doesn’t take that much more food to build muscle, only about 250-500 calories per day. The days of the “see food, eat food” dirty bulking diet are long gone. After finding out your TDEE, add 250 calories to that number and eat at that amount for two weeks. If you’re not gaining weight at a rate of 0.5-1 pound per week, add in another 250 calories.

 

Now, you also need to eat amount a certain amount of each macronutrient in order to support muscle growth. With that in mind, here’s how to break out your calories during the day.

 

 

Protein = 1 gram per pound of bodyweight (1g/lb)

 

Fat = 0.5 grams per pound of bodyweight (0.5g/lb)

 

Carbohydrates = the remaining calories you have per day

 

For example, let’s say an individual weighs 160 lbs and their TDEE is 2250 calories per day. To that, we add in another 250 calories per day for bulking, which means they should be consuming:

 

Protein = 160g

 

Fat = 80g

 

Carbohydrates come from the remaining calories you have. The way to figure that out is:

 

 

Calories from Protein = 160 * 4 = 640

 

Calories from Fat = 80 * 9 = 720

 

Calories from Carbs = 2500 - 640 - 720 = 1140

 

Grams of carbs per day = 1140 / 4 = 285g

 

So, everyday for the first two weeks, you’ll need to consume at least:

 

Protein = 180g

 

Fat = 90g

 

Carbs = 285g

 

Eat at this level for two weeks, and based on how fast / slow you’re gaining weight, you will need to tweak things a bit. If you’re gaining over 2lb/week remove 100 calories from your diet. If you’re not gaining at least 0.5lb/week, add in 250 calories. If you’re steadily gaining weight at a rate of 0.5-1lb/week, continue eating at that level until things change.

 


This will ensure muscle growth and avoid unwanted fat gain during the next 12 weeks.

 

Often times when bulking, individuals become concerned that eating above maintenance automatically leads to fat gain. While it's true that eating over your maintenance will increase your weight, if you're training hard and utilizing a moderate surplus, the vast majority of your weight will be muscle mass. If, however, you're concerned about all the extra carbs you're going to be eating to power your performance and support muscle building, using a glucose disposal agent helps ensure that those delicious carbs go towards glycogen storage and not fat.

 

Primalog is an all-natural nutrient partitioning agent that helps shuttle carbohydrates into your muscle tissue where they can be used to support muscle growth and recovery.

 

Click Here to learn more about Primalog and how it helps build muscle and prevent fat storage.

 

primalog-description-primeval-labs.png

 

Cutting

 

As was stated up top, losing fat demands that you consume less than your TDEE each day. How much less? A good starting point is 500 calories less than your TDEE.

 

So, going back to our example 160 lb lifter with a TDEE of 2250 means they’ll need to consume about 1750 calories to start losing fat. Removing anymore than this heightens your chances of losing muscle in addition to losing fat over the next 12 weeks. Removing less than 500 calories won’t bring about rapid fat loss, and may only accomplish the goal of lowering your metabolism, which is exactly what you don’t want to happen.

 

The macronutrient breakdown for cutting is a bit different than for bulking. Since you’ll be consuming less calories, you’re at a greater risk for losing muscle. To combat this, you’re going to want to each a larger portion of protein, so as to preserve your lean muscle mass while dieting.

 

Protein = 1.25g / lb bodyweight

 

Fat = 0.3-0.5g / lb bodyweight

 

Carbs = remaining calories



Similar to bulking, you’ll want to track your weight weekly when cutting. If you’re losing weight steadily at a clip of 1-1.5 pounds per week, do not change anything until you hit a weight loss plateau. If you’re not losing weight at a steady rate, remove another 100 calories from your diet every week until you do. If you’re losing more than 2 pounds per week, add in 100 calories to your diet, as losing more than this per week means you’re probably losing muscle mass.

 

There’s no doubt you’ll be hungry at times over the next 12 weeks. Hunger pangs are a normal part of dieting, there’s no way around it. To help crush hunger, and support fat loss, take a serving of Hurakan upon waking.


Click Here to learn more about Hurakan and how it can help you lose weight faster over the next 12 weeks.

 

hurakanshopnow.jpg

 

Transformation Training

 

Weight Lifting

 

The training program over the next 12 weeks will be extremely intense. Whether you’re a gym newbie or a grizzled vet of the iron, the training will be taxing. Make no mistake about it.

 

To get newsworthy results in a hurry, you have to train intensely each and every time you step foot in the gym. Each workout you should be striving for more reps or more weight, which further highlights the importance of tracking your progress in the gym. Only by writing down how much weight you lift and how many reps you perform will you know whether or not you’re truly pushing the envelope with your training. When you hit the prescribed number of reps for every set of a given exercise, it’s time to up the weight. This forces constant progression and will be the ticket to superior muscle growth and fat loss training.

 

Cardio

 

Whether you’re focused on building muscle or burning fat over the next 12 weeks, you’ll be performing some form of cardiovascular conditioning. The difference is in how often you’ll be performing them.

 

Bulking: 2 tabata sessions / week

 

Cutting: 4 tabata sessions / week

 

Tabata maximizes fat burning while limiting the time you spend performing “cardio.” It’s extremely effective and also supports muscle growth / retention whether bulking or cutting is the goal. It only takes 4 minutes per session, but you must go all out when you’re “on” to really get the benefits of this form of high-intensity interval training.

 

To perform a tabata:

 

Do 5 minutes of an easy, steady-state warm-up.

 

Go all-out for 20 seconds, followed by 10 seconds of rest.

 

Repeat this 20/10 pattern for a total of eight times (4 minutes).

 

Finish with a 2-minute cool-down followed by stretching

Tabata Tips

 

  • Choose multi-joint exercises that work a large volume of your muscles. In other words, don’t do tabata with bicep curls or leg extensions. Utilize an airdyne bike, Concept2 Rower, or some form of bodyweight exercise (push ups, squats, burpees, etc.)

  • Push yourself hard, but don’t get sloppy with the reps. Full, controlled reps are significantly better than a million sloppy, half reps, which aside from being ineffective also heighten the chance of injury.

  • Use a stopwatch or smartphone app to track your intervals. This helps keep you on track when you’re becoming increasingly fatigued during tabata training.

 

If you find yourself dragging, or lacking the energy to push yourself 100% for your tabata session, a quick hit of caffeine can do wonders to boost energy and effort. Normally, you'd take a pre workout prior to training, but for tabata, all you really need is some fast and immediate energy. That's where having an energy boosting supplement, such as EAA Max Energy can be ideal.

EAA Max Energy contains fast-acting caffeine that helps power you through your tabata session and burn off those extra calories, all in support of your effort to reshape your body. Click here to learn more about EAA Max Energy and see what a true energy drink is all about.

 

 

 

eaaeergy.jpg

 

Weekly Schedule

 

For the next 12 weeks, you’ll be weightlifting four days per week following an upper/lower split. This program structure will allow you to hit muscle groups multiple times per week for maximum growth and metabolism revving.

 

Monday: Lower Body A

 

Tuesday: Upper Body A

 

Wednesday: Active Recovery (if cutting, add in 30 min easy walk)

 

Thursday: Lower Body B

 

Friday: Upper Body B

 

Saturday: Active Recovery (if cutting 30-40 min walking)

 

Sunday: Rest

 

Tabatas will be performed immediately following your weight training session. If you’re bulking, choose two non-consecutive days to perform your tabatas (for example: Tuesday and Thursday).

 

For active recovery, choose activities that get you up and moving, but don’t tax your muscles or impair your recovery. Excellent options include yoga, hiking, walking, or swimming.



Monday - Lower Body A

Exercise

Sets

Reps

Rest

Barbell Back Squat

4

8-10

90 sec

Romanian Deadlifts

4

8-10

90 sec

Leg Press

3

10-12

60 sec

Reverse Lunges

3

10-12

60 sec

Seated Calf Raises
(Superset with next exercise)

3

15-20

0 sec

Hanging Leg Raise

3

Max Reps

60 sec

 

Tuesday - Upper Body A

Exercise

Sets

Reps

Rest

Pull Ups (add weight if needed)

4

8-10

90 sec

Overhead Press

4

8-10

90 sec

Seated Cable Rows*

3

10/10/10

90 sec

1 Arm Dumbbell Press

3

10-12

60 sec

Side Laterals (Superset with next exercise)

3

15-20

0 sec

Rear Delt Raise

3

15-20

60 sec

Rope Pushdowns*

3

10/10/10

60 sec

Rope Hammer Curls*

3

10/10/10

60 sec

*Note: Each set is a triple drop set, meaning each set, pick a weight you can complete for 10 reps, then remove 20% of the weight and perform another 10 reps. And then remove another 20% of the weight and perform a final 10 reps.

 

megapreatp.jpg

 

Thursday - Lower Body B

Exercise

Sets

Reps

Rest

Trap Bar Deadlifts

4

6-8

90 sec

Smith Machine Hack Squats

4

8-10

90 sec

Leg Curls*

3

10/10/10

90 sec

Leg Extensions*

3

10/10/10

90 sec

Smith Machine Calf Raises
(Superset with next exercises)

3

12-15

0 sec

Hanging Leg Raises

3

Max Reps

60 sec

*Note: Each set is a triple drop set, meaning each set, pick a weight you can complete for 10 reps, then remove 20% of the weight and perform another 10 reps. And then remove another 20% of the weight and perform a final 10 reps.



Friday - Upper Body B

Exercise

Sets

Reps

Rest

Bent Over Barbell Row

3

8-10

90 sec

Incline Dumbbell Press

3

8-10

90 sec

Lat Pulldowns*

3

10/10/10

90 sec

Hammer Strength Shoulder Press

3

10/10/10

90 sec

High-to-Low Cable Crossovers (superset with next exercise)

3

12-15

0 sec

Face Pulls

3

12-15

60 sec

EZ Bar Skullcrushers (superset with next exercise)

4

8-10

0 sec

EZ Bar Curls

4

10-12

60 sec

*Note: Each set is a triple drop set, meaning each set, pick a weight you can complete for 10 reps, then remove 20% of the weight and perform another 10 reps. And then remove another 20% of the weight and perform a final 10 reps.



Supplementation

 

The final component to any transformation plan is effective supplementation. The reason supplementation is listed at the end, is that it supplements are completely useless without proper diet and exercise. If you’re eating like crap and not training with purpose, all the supplements in the world won’t do a lick of good.

 

Supplements are exactly that...they supplement an already sound diet and training program. Supplements can support and accelerate your results, but they are by no means a replacement for hard training and proper nutrition.

 

With that in mind, let’s take a look at the different supplements you’ll want to incorporate for the next 12 weeks. After all, different goals require different supplements.

 

Supplements for Bulking

 


Breakfast: 1 capsule Primavar

Pre Workout: Ape Shit + Mega Pre

 

Intra Workout: 1 serving Intracell 7

 

Post Workout: 1 serving of Primalog + 1 serving EAA Max

Dinner: 1 capsule Primavar

 

30 min before bed: 1 serving EAA Sleep

 

Supplements for Cutting

 

Upon Waking: 1 serving Hurakan

 

Breakfast: 1 capsule Pyretic

 

Pre Workout: Mega Pre + EAA Max Energy

 

Intra Workout: 1 serving EAA Max

 

Post Workout: 1 serving EAA Max

 

30 min before bed: 1 serving EAA Sleep

 

Transform Thyself!

 

There you have it.

 

Everything you need to completely transform your body in only 12 weeks time. We’ve given you the plan, now it’s up to you how you use it. You are the ultimate driver of your success. Get behind the wheel and floor it!

 

mega.jpg