Core concepts

Question 1

Cutting calorie deficit %

Answer 1

25%

Question 2

Pre-workout eating

Answer 2

Eat 30-40 grams of protein only if you haven’t had any for 4 hours before a workout
Eat carbs 15-60 minutes before your workout

Question 3

Post-workout eating

Answer 3

Eat 30-40 grams of protein 1-2 hours after a workout

Adding carbs to this for muscle growth

Question 4

Use 1-1-1 second for each rep

Answer 4

One second for push/pull, one second for position lock, one second for reset

Question 5

Warm up

Answer 5

Do 10 reps with about 50 percent of your hard set weight, and rest for a minute. Do 10 reps with the same weight at a slightly faster pace, and rest for a minute. Do 4 reps with about 70 percent of your hard set weight, and rest for a minute

Question 6

De-load schedule

Answer 6

8-10 weeks lean bulking or 6-8 weeks in a calorie deficit

Question 7

Alternative exercises

Answer 7

See chapter 23

Question 8

Body fat guideline

Answer 8

If you’re 15 percent body fat or higher, I recommend you start by cutting down to 10 percent.

Question 9

Starting off metrics

Answer 9

Measure waist & biceps. Then pictures

Question 10

Why do you want to get fit

Answer 10

I want to be stronger
I want to look bigger
I want to have 12% BF
I want my organs to be healthy surrounded by good fat

Question 11

TDEE

Answer 11

2,056 calories

75% is 1,556 calories

Question 12

BMR

Answer 12

1,581 calories

Question 13

Cutting TDEE

Answer 13

Eat 75% of TDEE.
When cutting, forty percent of your calories should come from protein, forty percent should come
from carbohydrate, and twenty percent should come from dietary fat.

Question 14

Rep range of four to six reps

Answer 14

Most of your hard sets are going to entail doing at least four reps but not more than six.

For most men, this means working with weights that are around 80 to 85 percent of their one-rep
max.

Question 15

Rest duration between hard sets

Answer 15

4 minutes

Question 16

Use 3 day workout for calorie deficit

Answer 16

I recommend two days off resistance training per week when in a calorie deficit.

Question 17

Double progression

Answer 17

In double progression, you work with a given weight in a given rep range, and once you hit the
top of that rep range for a certain number of hard sets (one, two, or three, usually), you increase
the weight by 5kg.

Question 18

Get the most out of double progression

Answer 18

End each of your hard sets one

or two reps shy of technical failure.

Question 19

HIT interval

Answer 19

Start out with a 1:2 ratio between high- and low-intensity intervals.

Question 20

How to do HIT

Answer 20

Start your HIIT workouts with 2 to 3 minutes of low-intensity warm-up, and then do 20 to 25
minutes of intervals, followed by 2 to 3 minutes of warm-down

Question 21

Goal for VT

Answer 21

Your goal during your high-intensity intervals is to reach your ventilatory threshold.

Question 22

Big 3 with barbells

Answer 22

barbell squat, barbell deadlift, and barbell bench press

Question 23

Cutting TDEE breakdown. 22 Dec 2021. 75% of TDEE

Answer 23

Calories 1,556
Protein 156 g/day
Carbs 117 g/day
Fat 52 g/day

Question 24

Training formula -

Answer 24

2–3 | 4–6 | 9–15 | 2–4 | 3–5 | 1–2 | 8–10

1. Train 2 to 3 Major Muscle Groups Per Workout
2. Do 4 to 6 Reps Per Hard Set
3. Do 9 to 15 Hard Sets Per Workout
4. Rest 2 to 4 minutes in Between Hard Sets
5. Train Most Major Muscle Groups Once Every 3 to 5 Days
6. Take 1 to 2 Days Off Per Week
7. Take It Easy Every 8 to 10 Weeks

See chapter 21