ADVANCED

If you are reading this guide,

chances are you completed the

original Lean Body® Transformation

guide. So first, congratulations on

taking control of your health and

fitness and building habits that

lead to success. Next, we would

like to commend you for seeking

out the next step in your health and

fitness journey. If you are looking

for a nutritional program which is

more personalized than the original

program, you’ve come to the right

place!

THE NEXT STEP OF YOUR JOURNEY

LEAN BODYFAT LOSS GUIDE

®

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LEAN BODY TRANSFORMATION

TIPS & TOOLS FOR SUCCESS

Cook, weigh, and store your meals in advance: Unlike the original Lean Body® Transformation program,

this program calls for weighed portions of proteins, carbohydrates, and healthy fats. In light of this, it is even more critical to your success that you “meal prep” your food, or cook bulk amounts in advance and then weigh and store the meals. We recommend cooking 2 times per week,

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PLAN FOR THE DAYPack one more meal than you think you will need for the day, that way whenever life happens and something

comes up, you can remain on your plan. Make your lunch box/cooler

your best friend!

cooking enough for the following 3-4 days. At first it will take a while, but as you spend some time following your program, you will become much more efficient at buying the proper amounts of food and getting it all prepared and portioned.

PRO TIP: Keep your proteins and carb sources in sepa-rate containers, that way you can mix and match them for more variety in your meals.

COOK AND STORE YOUR MEALS IN ADVANCE

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DRINK PLENTY OF WATERThis program will have you eating more protein than the original Lean Body® Transformation program

and training harder than ever, so it is critical that you consume enough water! Keeping your body hydrated will help flush

out toxins, improve your performance in the gym and

suppress your appetite.

We recommend somewhere in the range of .5-1 ounce of water daily per pound of bodyweight.

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EAT EVERY FEW HOURSTry and evenly space your meals: By eating no sooner than 2 hours and no later than 4 hours since your last meal, you will help keep your

metabolism burning as fast as possible, energy levels as high as possible, and hunger levels as low as possible.

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RESEARCH RESTAURANT OPTIONSIt’s unrealistic to never go out to eat, and we know that! That being said, familiarize yourself with menus from

various restaurants, and try to pick restaurants that serve menu items compatible with the dietary recommendations here. If you have your meal selected before you arrive, no need to look at the rest of the menu. It’s a great way to avoid temptation.

PRO TIP: Say “no thanks” to the chips or bread while you wait. When ordering salad, ask for low- fat or no-fat dressing and request it ‘on the side’. Another option is to simply request lemons and opt out of dressing all together.

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SUPPLEMENT SMARTLYWe recommend you take a quality multi vitamin and EFA (essential fatty acid) supplement, as they provide the vitamins, minerals, and healthy fats

you might be missing or not getting enough of in your diet.6.

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JOHNDOE

Just as a quick reference, here are instructions for converting your weight and height in pounds and inches to kilograms and centimeters, respectively:

n For your weight in kilograms, divide your weight in pounds by 2.2

n For your height in centimeters, multiply your height in inches by 2.54

So now that you know have the equation, lets do some math! For an example, we are going to calculate “John Doe’s” BMR. John is a 6ft tall, 180lb, 30 year old male who works in an office.

Bodyweight (kg) = 81.8Height (cm) = 182.88Age (years) = 30

Since John is a male, we will use the male Mifflin-St Jeor formula, and plug his stats in to get the following equation:

10 x 81.8 + 6.25 x 182.88 - 5 x 30 + 5= 1811 calories

CUSTOMIZED NUTRITIONNow here comes the fun part! With the Advanced Lean Body® Fat Loss Guide you will be able to completely customize your nutrition according to age, weight, activity levels and goals. It may seem like a daunting task to make a completely custom nutrition plan for yourself, but with this guide we’ve made its as simple as 1, 2, 3!

Finding a baseline – The first step towards creating a completely custom nutrition plan is to calculate your BMR, or basal metabolic rate.

What is this BMR thing you may ask? BMR can be defined as “the rate at which your body burns calories just to sustain life”. For most people, that’s roughly 50 to 80 calories per hour, or 1,200 to 1,920 calories per day. Exactly what your BMR is depends on genetics, your muscle mass, and other factors. In other words, it’s the amount of calories you would consume to simply function.

Before we go any further, I would like to supply you with the standard, and most accurate, form of estimation of your BMR. The most accurate estimation of your BMR is given by an equation proposed by MD Mifflin and ST St Jeor, and is thus known as the Mifflin – St Jeor Formula:

Mifflin – St Jeor FormulaMEN10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

WOMEN10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

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ACTIVITY LEVEL ACTIVITY MULTIPLIER

Sedentary (little or no exercise) BMR x 1.2

Lightly active (easy exercise/sports 1-3 days/week) BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/week) BMR x 1.55

Very active (hard exercise/sports 6-7 days a week) BMR x 1.725

Extremely active (very hard exercise/sports and physical job) BMR x 1.9

It is extremely important that you are very honest with yourself here, as under or overestimating due to a misconception (or personal pride) can hamper, or even halt your progress through your transformation. Most people will fall into the moderately active category. People who fall into this category are people who are working normal, non labor-intensive jobs who exercise hard 3-5 days per week.

Those that fall into the very active category are those that perhaps work a more labor intensive job, such as one requiring you to be on your feet all day, and exercise hard 4-5 days per week, or are perhaps

participating in a sport that requires an immense amount of calories such as cycling, boxing, running, etc. Those that fit into the extremely active category are a very rare breed, and are limited to those working hard manual labor jobs such as construction, oilfield, farming, or landscaping in addition to training hard in the gym every day (or almost every day).

Once you decide what level of activity best describes you, it is time to multiply your BMR by your activity multiplier to obtain your total daily energy expenditure. So, carrying on with the example, we will multiply

1811 x 1.55 = 2807

So, John Doe’s TDEE = 2807 calories

Factoring in activity – Using your BMR that you just calculated, the next step in creating your custom diet plan is to factor in everything your body does throughout the day, from your daily activities, to your training session and cardio. We are going to do this by multiplying your BMR by an “activity factor” that you believe closest matches your actual activity level. Doing so will give you your Total Daily Energy Expenditure, or TDEE.

While this is a rough estimate, it is a much better jumping-off point than to just follow a cookie cutter, “one-size-fits-all” diet. Everyone’s bodies are different, and everyone has different activity levels, so do yourself a favor and take the time to find your bodies TDEE, as carrying out your transformation will be much easier and rooted in science.

MOST PEOPLE WILL FALL INTO

THE MODERATELY ACTIVE CATEGORY.

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SIZE OF PERCENTAGE REDUCTION DEFICIT FROM TDEE

Small 10-15%

Medium 15-20%

Large >25%

How you select the appropriate deficit is completely dependent on your goals and your current status, but regardless of what your goals or current status is, the following three things should be considered when choosing a deficit:

1. Maximizing fat loss – you want to lose as much fat as possible, in as short of a time frame, while still remaining healthy. However, you don’t want to select a deficit large enough that you can’t recover from your training or you are constantly hungry or fatigued. If you are overweight or you are struggling with a higher body fat level, this should be the main goal of your cut. I would recommend a medium to large calorie deficit to reach your goals.

Creating a deficit – The most effective and healthy method for fat loss is to consume a percentage less than your maintenance calories (your TDEE).

For the sake of discussion, we are gong to break the size of the percentage restriction into 3 categories: small, medium, and large. Their corresponding percentage reductions are as follows:

3. Ability to maintain your selection – The easier it is for you to stick to your diet, the more fat loss you will experience. So your best bet is to choose a deficit that is tailored to what motivates you the most. Enjoy seeing results, hunger be damned? Maybe a large deficit is for you! On the other hand, maybe you don’t like feeling hungry all the time, and/or want to enjoy life a little, so perhaps a small deficit for a longer period of time would be optimal! If you have tried several diets in the past, and have failed to follow them exactly, or fallen off the bandwagon all together, this should be the main goal of your nutrition program, and you should use a small to medium deficit to achieve your desired results.

ENJOY SEEING RESULTS, HUNGER BE DAMNED? MAYBE A LARGE DEFICIT IS FOR YOU!

2. Minimizing muscle loss – the smaller the reduction, the smaller the amount of muscle loss. When creating yours, it is imperative you find the sweet spot between fat loss and muscle preservation. For example, a large reduction might get you to your goal weight loss a month or two quicker than a small one, but you are going to lose much more muscle mass using a large deficit when compared to a small one. If you are already relatively lean, you should use a small deficit in order minimize any muscle loss.

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GOAL/DIETING BACKGROUND DEFICIT RECOMMENDED

Maintain or improve athletic performance Small, Medium

Diet to very low body fat levels while preserving as much muscle mass as possible Small

Lose large amounts of fat as quickly as possible Large

Lose fat at a moderate rate while preserving muscle mass Medium

Overwhelmed by the thought of restricting food or beginning/ increasing exercise, very resistant to lifestyle changes Small

Feels hungry, lethargic, weak, foggy, or moody when dieting Small, Medium

Easily discouraged by lack of results Medium, Large

Problems with binge eating and/or yo-yo diets Small, Medium

Having trouble deciding how small or large of a deficit to create in your diet? Below is a list of goals/dieting background and the and the deficit recommendations for each!

To find the actual number of calories you will be eating to reach your transformation goal, you will need to multiply your TDEE by your decided upon deficit size, as follows:

TDEE calories x (100 – chosen deficit) = Calories to be consumed for your transformation

Continuing to use the example of John Doe, we will assume that he wants to have a 15% deficit in his diet:

John Doe’s TDEE = 2807 calories

John Doe’s chosen deficit = 15%

2807 x (1 – .15) = 2386 calories

Once armed with the total number of calories you should be consuming in a day to reach your transformation goal, the next step is to figure out where those calories are going to come from!

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Determining your macronutrientsIn the original Lean Body® Transformation guide, things were simplified as much as possible in order to make it understandable and to give all people a high chance of success. Portions were determined by hand size, and there was quite a bit of wiggle room when it came to calories, and where they came from.

Now that you are experienced in meal prepping, eyeballing portion size, and nutrition in general, it is time to really dial it in! In the original Lean Body® Transformation guide, the recommendations for portion size would typically end up being a 40/40/20 macronutrient split, or 40% of your calories from protein, 40% of your calories from carbohydrates, and 20% of your calories from fat. This is the ratio that you will use for this advanced guide, only you are calculating how much to eat, and weighing your food, so you will be much more precise!

To find out how many of each macronutrient you need to consume, we need to perform the following calculations:

Protein: Total daily calories x .4

Carbohydrates: Total daily calories x .4

Fats: Total daily calories x .2 So continuing with our John Doe example, we would do the following:

John Doe’s total daily calories with deficit = 2386 calories

Protein: 2386 x .4 = 955 calories from protein

Carbohydrates: 2386 x .4 = 955 calories from carbs

Fats: 2386 x .2 = 477 calories

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The last step in figuring out your macronutrient split is to convert the calories into grams for each macronutrient! This is relatively simple, as you will just divide the protein and carbohydrate calorie numbers by 4 (the number of calories in 1 gram of protein or carbohydrate) and the fat calorie number by 9 (the number of calories in 1 gram of fat).

Protein: Calories / 4

Carbohydrates: Calories / 4

Fats: Calories / 9

So continuing with our John Doe example, we would do the following:

Protein 955 / 4 = 239g

Carbohydrates: 955 / 4 = 239g

Fats: 477 / 9 = 53g

So, John would need to consume 239g of protein, 239g of carbohydrates, and 53g of fat per day.

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Armed with this knowledge, you now know how much of each macronutrient to eat per day. You can calculate how much you need to eat of your selected foods by using the nutrition panel that is legally required to be on all foods, or to make it a bit easier, use a meal tracking app such as My

Fitness Pal. Regardless of the route you go with, don’t get discouraged if it takes you a while to calculate how much to eat of something! You’ll only have to do it once, and as you settle into your transformation program, it’ll become second nature!

Advanced Lean Body® Fat Loss GuideBy Hunter Labrada

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