12 Week Body Transformation Guide


Welcome to my BRAND NEW 12 Week Body Transformation Guide.

This guide caters separately to both those who want to gain muscle, and those who want to lose fat.

With diet and exercise, you can visibly change your body in 4 weeks. You can achieve body transformation in 8.

But if you are 100% consistent for a full 12 weeks, what you can do to your body is nothing short of phenomenal.

This plan is going to take you through the 3 essentials of changing your body over a 12 week period:

CHAPTER 1 – Diet

CHAPTER 2 – Fat Burning / Cardio

CHAPTER 3 – Resistance Training

The final step is the most important, and it is up to YOU and you alone to achieve:

CONSISTENCY

If you actually want this plan to WORK, you have to be 100% CONSISTENT until your very last day.

I have created this guide for those of you who have asked for a new and updated 12 Week Plan, and for those of you who are not interested in or able to download my current apps / iBook.

This plan is structured and laid out to create an easy to follow 12 Week Body Transformation Guide, whatever your goal.

The first and most important step in changing your body is changing your diet, so that is exactly where we’re going to start…

Click here to purchase my 12 Week Body Transformation Guide!


MOTIVATION


A few weeks ago, I asked my followers what they would like me to write about next.

There were the typical questions re cardio and carbs, but the overwhelmingly repeated questions were about motivation…

How do you stay so motivated?

How do you not give in when you boyfriend orders a pizza?

How do you train when you’re tired?

How do you avoid chocolate?

And on and on it went…how do you…how do I…

Motivation.

So, like everything else in life, IT IS NOT MAGIC. It is, quite simply, CHOICE.

No, I don’t have a sparkly pink blood stream flooding my veins with motivation every day.

No, I wasn’t born into a struggling family, altering my mental drive and fuelling me to work harder for the life I never had growing up.

And no, sorry to disappoint you trolls, but I don’t live off my parent’s income, forcing me to spend my hours doing SOMETHING productive with my time.

I work extremely hard, Monday-Sunday. I have a column, I write a blog, I run an online business selling both tangible products that need to be trialled, bought, labled, promoted, sold and dispatched, and online downloads that need to be written, trialled and promoted (the NEW AND IMPROVED 12 WEEK BODY TRANSFORMATION GUIDE will be on sale ANY DAY NOW, and it might be the best guide to changing your body I have EVER written).

I have 2 fitness apps and a nutritional iBook, for which I wrote every word and organised every promo.

I have a gym wear line coming out that I aim 100% involved in from the grass roots up (more on that later) and I am writing a book (more on that later, too).

I take part in charity events, photoshoots, meetings and press days pretty much weekly.

I. Am. Busy.

But I WANT to have a sick ass body – SO I TRAIN HARD AND I EAT RIGHT.

It’s that simple.

Do you want to have a sick ass body? THEN TRAIN HARD AND EAT RIGHT!

Yes but the problem is I also want pizza…

Yes we all want the fucking pizza but the problem with eating the pizza is that you wont get the sick ass body…

So CHOOSE what you want and DO. IT.

Nike had it right from day 1 – JUST DO IT!

Now, if I’ve learned anything from my 5 columns, it’s that editors LOVE a ‘top tips’ section, so, without further ado, here are some of my top tips for staying motivated! By the way if that exclamation mark made you as sick as it made me we’d be great friends.

1. GIVE YOURSELF SOME TIME TO BUILD UP TO IT – So the reason why I have been able to give 100% for 31 days solid now is that I gave myself November and December to eat what I wanted, drink what I wanted and do what I wanted. By mid December I was so ready to go again, but I knew Christmas was coming up, so I held tight. By the time January 1st hit, I was literally running out the gate…

2. SET A START DATE – Like I said above, I said to myself LONG before January 1st that THAT was my start date. I knew it was coming, I was making mental notes, actual notes, I told everyone that I was starting a prep so nothing was considered impolite or tempting. I was 100% set in stone that come hell or high water, I would start on January 1st. My gym was even CLOSED on January 1st, so I angrily made my way back home and did a circuit in my back room, before then meal prepping my food for the next 2 days. I WAS 100% SET ON JANUARY 1ST.

3. SET AN END DATE / FINAL GOAL – One of the motivating factors I have on my side that a lot of people don’t is a serious reason-why-goal. What I mean by this is that I will have a photoshoot next month, or an an app coming out, or a holiday with a boyfriend who can eat the world’s biggest jammy dodger EVERY DAY AND STILL LOOK RIPPED. I always have an END DATE – a reason why, and you need one too. Book a photoshoot, book a holiday, find an event or a big party coming up, find something, ANYTHING that will KEEP YOU GOING.

4. FIND THE TIME – Sometimes I train at 6.30am and sometimes I train at 9.30pm. Some days I train at home and some days I go to the gym. I FIND THE TIME. I FIND THE PLACE. I GET IT DONE.

5. FIND THE FOOD THAT WORKS FOR YOU – I love broccoli mash, protein oats, sweet potato wedges, Heck chicken sausages, a spoonful of peanut butter, MyProtein bars, caramel rice cakes, tinned tuna and sugar free ketchup. I find the foods I LOVE, I get excited to eat my meals, and I stay on diet.

6. JUST. DO. IT – Seriously, stop questioning, stop thinking, you want a sick ass body? Then train and eat right. JUST. DO. IT.


Day 1, Week 5


WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

WEEK 4 – 132.5lbs

WEEK 5 – 129.9lbs

 Day 1, week 5…or in other words, 30 days deep.

I said 30 days ago that after a much needed 2 months off restriction and discipline, I was ready to give 100% to the right diet and training routine again.

Even when you 100% MEAN IT, you still look forward to weeks 3/4 and think, God I hope this resolution lasts. 

And it has. I have never been so comfortable after 4 weeks of a prep before.

Don’t get me wrong, this morning I walked past a giant Cadburys Oreo bar and I swear it was like I had walked past Matt Damon I was THAT enthralled. However, I am not gunning for the end quite yet.

4.5 weeks  is usually when the magic starts to happen for me, so not to disappoint, I am making some further tweaks to my plan…

I am NOT changing my training an iota. I am definitely at the upper end of my limits re training and if I push it much further I’m going to get antsy and or angry in the gym.

I will however change my calorie count, which I haven’t done yet. This should ramp up my results and also stand me in good stead for a gentler depletion in week 7.

I will also change my carb cycle, again to stand me in good stead for a gentler depletion come week 7.

My training this week will look like this:

  • A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/android) OR 25 mins incline interval sprints – (no cardio added)
  • P.M. – weights (at the gym) – different body part a day (weights4women app/android) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (no cardio added)

My diet this week will look like this:

  • DIET – 100% clean – 0 cheats – carb cycle – 5 days low – 1 day high (+1 day low carb added)
  • -10% from my current calorie count of 1,700 – bringing me down to 1,530

 

So here we go, week 5, come at me!

*please continue to email info@fitnessfondue.com for questions re 15 Minute Fat Loss app / Weights4Women app / Eat Clean Get Lean iBook – for technical questions email support@hungrydogmedia.co.uk*

 


DAY 1, WEEK 4


The above image shows day 1 week 1, day 1 week 3, and now day 1 week 4.

WEEK 1 – 137lbs / 20.1% bf

WEEK 2 – 135.5lbs

WEEK 3 – 134.4lbs / 18% bf

WEEK 4 – 132.5lbs

A lot of you asked last week how I measure my body fat.

I only ever use callipers, as I was taught that this is the only accurate bf measurement to go by, and that machines are pants. I did actually put this to the test about 2 years ago, and was reassured that this was sound advice, but maybe improvements have been made in recent times, so I will check it out and report back.

I didn’t do my bf % this week as, like I always say, I’m actually suuuuper lazy.

If I can see my body changing and something somewhere is shifting, I can’t be bothered to spend 20 minutes pinching skin.

So I’m down on the scales and I WAS looking leaner, until this morning, when for reasons I’m sure you can figure out on your own, I woke up looking like a big bloated bouncy castle. Hence the use of yesterday’s picture.

So, for 23 days solid now I have stuck to my diet and training plan 100%.

No cheats, no unnecessary rest days (know the difference between lazy and exhaustion), straight up cardio, weights and clean eating.

As week 4 is now the halfway point, it’s time to make some minor changes to my cardio and carb cycle.

This week:

  • A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/android) OR 25 mins incline interval sprints – (+10 mins cardio added)
  • P.M. – weights (at the gym) – different body part a day (weights4women app/android) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (+10 mins cardio added)
  • DIET – 100% clean – 0 cheats – carb cycle – 4 days low – 1 day high – within current calorie count (+1 day low carb added)

I have an iron clad rule that IF you’re progressing in any way shape or form, you should STAY PUT with both your diet and your training.

However, I am at the half way point now, 4 weeks in, just under 4 weeks to go, and it’s a good idea for me to continue overload and progression in the second half by either changing my calories or changing my cardio.

I have upped my cardio and left my calories alone, as I know from experience that the training I do does not go so well on a super low calorie count.

I have also given my carb cycle an added day, but this is more for final week purposes than results beforehand.

If you are following my iBook / Google Book Eat Clean Get Lean and you are NOT progressing, THIS IS FINE. All it means is that you are training hard and dieting right, you just haven’t found the right numbers yet.

-10% from your TDEE or +10 minutes to your cardio and KEEP GOING!

Remember this is a long game of TRIAL AND ERROR and for that reason you need PATIENCE.

Here’s to week 4!


NEW AND IMPROVED 12 WEEK PLAN – SNEAK PEAK – SUPPLEMENTS


A lot of you have been asking where my 12 week plan has gone…

Health, fitness and aesthetic results are, like all scientific matters, ever evolving studies.

What I do, teach, advise and implement myself are very different now from the methods I promoted 4 years ago.

Add to that the feedback I get from you guys, mostly great, but also the odd complaint that this wasn’t in there, that wasn’t explained properly, why is there no this and what about all that…

There is ALWAYS a reason WHY I’ve written something the way I have, omitted something or instructed something, but I do take all your feedback on board, and when I feel that my methods can be improved, both personally and professionally, I start again from square 1.

Which is exactly what I have done with the NEW AND IMPROVED 12 WEEK PLAN…

The new plan will take you through EVERYTHING from dietary starting points (i.e. food bibles and portion control), to advanced dietary steps like calorie counting, macro tracking and carb cycling.

It has a changing, progressive training plan over a 12 week period, both in terms of cardio AND weight lifting.

It is now not only a fat loss guide, but a body transformation guide, for both those in need of gaining weight / muscle and those in need of losing weight / fat.

It is currently in the process of being prettified by my tech team, and then I will upload it onto the site.

In the meantime, I’m getting a lot of messages from those of you who have purchased EatCleanGetLean and are wondering where the chapter on supplements is…

There is no supplements chapter in ECGL, because quite frankly, supplements should only be taken by a handful of people who train their balls off and diet like athletes.

However, as I said, I do take feedback on board, so there IS a supps chapter in the new 12 week plan…

Here is a sneak peak…

CHAPTER 1 – DIET – STEP 7 – SUPPLEMENTS

Introduction

 The idea that you need supplements to be fit, healthy and in shape is totally wrong.

This is because there is little proof that most supplements even work, so spending boat loads of cash on them is likely a waste of money.

While taking supplements ‘to get in shape’ is not the smartest idea, there are still some very good reasons to take some of them, so here is what I suggest and why:

PROTEIN POWDER 

In order to GAIN weight / muscle:

It’s hard to shovel in 2-3000 calories a day, and mass gainers are definitely worth looking into if you’re desperately trying to gain muscle.

Try to find one that is equal grams protein and carbs, with minimal fat.

In order to LOSE weight / muscle:

I don’t believe in meal replacement shakes and neither should you.

Your protein SHOULD be coming from your food, but if like me you are on a high protein diet and have a sweet tooth, whey protein can come in very handy.

I sell a chocolate whey protein called ‘Recovery’ on my site, fitnessfondue.com, because it is very high protein and very low carb and fat.

However there are plenty out there to choose from, so have a look around.

PRE WORKOUTS

It can be really hard getting to the gym on those days where you’re surprised you even had the energy to brush your teeth.

I could not survive without my pre workout ‘Fire’, that also I sell on fitnessfondue.com, and highly recommend.

You have to be careful with pre workouts; I searched for 3 years to find one that didn’t make me sick or shakey, and I found ‘Fire’.

You may have to go through trial and error to find the right product for you.

FAT BURNERS

I don’t believe in CLA, L-Carnitine or any of the other supposed fat burners on the market.

I do believe in thermogenics.

Thermogenics are essentially pre workouts that increase your energy levels and heart rate during exercise, meaning you burn more calories than you otherwise would, and the more your body is digging for energy, the more fat it’s going to find.

Again, my fitnessfondue.com pre workout ‘Fire’ is the best thermogenic I’ve come across, which is why I sell it, but again, have a look around.

BCAAS

BCAAs are branch chain amino acids, aka proteins, and are helpful for both those looking to GAIN muscle AND those looking to LOSE fat.

BCAAs can be taken before, during and after training in pill form or powder form.

I sell the pill form on fitnessfondue.com but if you struggle to drink water, I recommend the powder forms as they are flavoured and can replace your favorite sugary drinks.

MULTIVITAMINS

Again, there is no proof that multivits work, but since I started taking them daily 4 years ago, I’ve had maybe 2 colds.

I personally believe in them, and again I sell the on my website fitnessfondue.com , BUT I am open to the idea that this is psychosomatic.

OMEGA OILS

Omega oils are fatty acids that your body genuinely needs in order to function healthily, and benefits greatly from.

Your skin, respiratory system, circulatory system, brain, organs, joints, immune system and blood pressure will all be grateful for your intake of this supplement.

CREATINE MONOHYDRATE

Creatine is produced naturally in the body, is also found in meat, and is stored in muscle cells helping to produce ATP – the primary energy source of the body.

It supplies energy for muscle cells during intense activity and can greatly increase their size and performace.

Creatine works in loading phases and can lead to water retention, so if your goal is to lose weight / fat, bare this in mind when it comes to your aesthetic results and the scales.