1quick start guide

CT-50 System Quick Start Guide

by Tyler Bramlett

The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish, and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it.

Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com

Copyright © 2013 Garage Warrior.com All rights reserved.

Quick start Guide 1

CT-50 Recovery System For Accelerated Fat Loss

Table Of Contents

1. CT-50 System Quick Start Guide

2. The Super Quick Start Guide

3. Body Composition Tracker Sheet Example

4. Body Composition Tracker Sheet, Printable

5. Shopping Guide, Printable

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CT-50 SystemQuick Start GuideRun through the checklist below, and check off each item as you complete it.

Once you see a checkmark next to each item on the list, you’ll know you’re ready to start the first 30 days of your CT-50 System program.

Have you taken a “before” photo?

It only takes a few minutes. You’ll be super glad you did it when you reach the end of the program. Scales and numbers only tell part of the story. The greatest changes you’ll see will be visible in the mirror. There’s nothing more satisfying than placing those photos side by side later in the program and being totally floored by how far you’ve come.

Don’t skip this step! You don’t have to show anyone the photo if you don’t want. It’s for your own reference. More people regret not taking a before photo than taking one!

Have you filled out the Body Composition Tracker I’ve included with this guide?

As you lose fat and gain muscle, sometimes the two processes temporarily cancel each other out when it comes to the number you see on your scales. It’s easy to get discouraged when the scales don’t move. If you’ve taken your measurements, they’ll let you know if you’re still losing fat even if the scales don’t budge for a few weeks. Record your scale weight, and measurements for arms, thighs, waist, and hips.

Have you read the CT-50 Main Manual?

Do you understand the program and what you have to do? The first section contains the theory behind the CT-50 System and tells you exactly how to put it into action. Knowing why you’re doing the program will help keep your goals on track. The second section of the manual describes your workouts. The third section explains the nutritional strategy you’ll use. The fourth section focuses on recovery that will help you maximize your fat loss and keep you feeling great.

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Have you studied the Exercise Manual and Exercise Video Library?

You’ll want to know exactly what you’re doing so you can jump right into your first training session. Try practicing each exercise a few times in advance so you’re able to begin with a real training session instead of a learning session.

Remember that you can work out right alongside me thanks to the Follow Along Video Library. If you’re having trouble with any of the exercises, let me know and I’ll help you get on track.

Have you printed the wall charts?

Post these helpful references in your training area to refresh your memory at a glance, and to keep your motivation stoked for the entire length of the program.

Have you chosen a water container to carry with you?

A big water bottle carried everywhere you go is an excellent reminder to drink your water. Get a container that’s a minimum of 40 oz. (1 L.).

Water is important and will speed along your fat loss, so make sure you drink plenty. A simple guideline to shoot for is an absolute MINIMUM of 0.75 oz. water per lb. of bodyweight (0.02 L. to .45 kg.), up to 1 gal. (almost 4 L.) per day.

Have you planned your first week of meals and chosen your meal timing plan?

The nutritional section of the main manual goes into detail about the best foods for you to eat. It also gives you a few options for how you time your meals, making sure that your lifestyle and your diet can successfully merge.

If you have a meal plan, it’s a lot harder for life to get in the way of your goals.

Have you printed your shopping guide?

The Shopping Guide is at the back of this guide. It contains the foods you’ll want to buy when you go to the grocery store and includes best to worst choices. Print the list and circle the foods you’re going to buy when you go to the store. If you stick to the list, you’ll stock your house with healthy foods that will make it easy for you to stick to your diet plan. You can even print an extra copy to keep on your fridge as a quick reference guide! If you want more detail on the best, medium, and worst foods, please refer to the nutrition sections of the main CT-50 Manual.

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Have you purchased groceries for the first week?

Don’t put this off! Stocking your kitchen with the right foods in advance means you’ll have no excuses for messing up your meal plan. I’ve included a Shopping Guide at the end of this guide for your convenience. If you want more detail on the best, medium, and worst foods, please refer to the nutrition sections of the main CT-50 Manual.

Have you chosen and purchased your supplements?

Do this right away. Shipping takes time, and you want every resource at your disposal when you begin CT-50.

The supplement strategies I suggest in your Supplement Guide will accelerate your fat loss goals and help your health. You can get most of the benefits from your CT-50 program simply by using whole foods from organic and fresh sources. But to get 100% results, I suggest investing in the recommended supplements.

For your convenience, I’ve provided links to the very same supplements I use and trust. You’ll find them in your CT-50 Supplement Guide, as well as detailed information on exactly which supplements will accelerate your results.

Do you have a plan in place for recovery?

Getting enough sleep can make or break your success! If you get enough sleep, cut stress to a manageable level, and walk some each day, you’ll get faster results and enjoy the process a whole lot more.

If you intend to use other training programs, have you studied the CT-50 Workout Integration Guide?

CT-50 blends well with sports and other workout programs. Make sure you read the section of the CT-50 Workout Integration Guide that applies to you. Then, make out the workout plan that fits your life.

Do you have a blender to make smoothies?

Smoothies are an easy and nutritious addition to your diet. They’re also a great way to get more protein into your diet, and that will help curb your cravings for sugar, make you feel full longer, and protect against losing calorie-burning muscle as you lose fat.

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Have you picked the first few recipes you’ll try from the CT-50 Super Fat Loss Smoothies manual?

If you’re new to smoothies, it’s helpful to start with recipes that have already been tested to taste good. Some of the smoothies in the CT-50 Super Fat Loss Smoothies manual will taste better than good, and they’ll save you a ton of time and experimentation.

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The Super Quick Start Guide(If you just want the absolute basics to get you going)

Take a before picture and record your starting measurements using the included Body Composition Tracker Sheet at the back of this guide.

Decide how many days you plan to use the CT-50 workouts. Make sure you schedule a minimum of 3 CT-50 workouts per week.

Follow the steps in the ‘Using The CT-50 System Main Manual’ section to determine your starting level.

Once you determine your starting level, begin with the first workout in that level and cycle through each workout (one per scheduled workout day) until you come back to the challenge workout.

Retest yourself on the challenge workout using the Workout Tracker Sheets for tracking your total reps. If you get a total CT score of less than 400 reps on the challenge workout, cycle back through the workouts in that level before retesting again. If you get more than 400 reps, graduate to the next level and start at the first workout for that level.

Drink 0.75 oz. of water per lb. of bodyweight up to 1 gal. per day. For best results drink 32 oz. first thing in the morning, and carry a large water bottle around with you each day.

Eat real food - things like veggies, meat, nuts, seeds, healthy fats, low sugar fruits, and some starchy tubers - for 80% of your meals.

Consume 1g. of protein per pound of bodyweight up to 150g. for women and 200g. for men.

Consume 50g. or less of carbs on non-workout days and 150g. or less on workout days. Consume 80-120g. of healthy fat on non-workout days and 40-60g. on workout days. Choose a meal timing plan that works for you and be consistent (3 Squares, No Breakfast,

Intermittent Fasting, 2 Meals And 2 Protein Shakes, or 5-6 Meals A Day). Choose which supplements seem right for you to accelerate your results even further. Sleep a minimum of 6 hours a night but aim for 7.5 to 9 hours. Take some time to focus on reducing stress by spending more enjoyable time with

yourself, family, and friends. Walk every day to accelerate your fat loss and reduce your stress. Be consistent!!

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Body Composition And Goals Sheet

BeforeDate

Weight

Total in/cm

AfterDate

Weight

Total in/cm

My 30 DayGoal Is To

Lose

I Lost

Right Arm in/cm = ���F[

Right Thigh in/cm = ���F[

���F[��= Left Arm in/cm

���F[�= Left Thigh in/cm

(Measure On Middle Of UpperArm 1/2 Between Your ElbowAnd Shoulder)

(Measure Around MiddleOf Your Thigh 8in Or 20cmFromThe Top Of Your Kneecap)

(Measure On Middle Of Upper Arm 1/2 Between Your Elbow And Shoulder)

(Measure Around MiddleOf Your Thigh 8in Or 20cm

FromThe Top Of Your Kneecap)

Hips in/cm = ���F[(Measure AroundYour Hips At The Widest Point)

���F[�= Waist in/cm(Measure Around Your Waist At Your Belly Button)

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Right Arm in/cm =

Right Thigh in/cm =

= Left Arm in/cm

= Left Thigh in/cm

(Measure On Middle Of UpperArm 1/2 Between Your ElbowAnd Shoulder)

(Measure Around MiddleOf Your Thigh 8in Or 20cmFromThe Top Of Your Kneecap)

(Measure On Middle Of Upper Arm 1/2 Between Your Elbow And Shoulder)

(Measure Around MiddleOf Your Thigh 8in Or 20cm

FromThe Top Of Your Kneecap)

Body Composition And Goals Sheet

Hips in/cm =(Measure AroundYour Hips At The Widest Point)

= Waist in/cm(Measure Around Your Waist At Your Belly Button)

My 30 DayGoal Is To

Lose

I Lost

BeforeDate

Weight

Total in/cm

AfterDate

Weight

Total in/cm

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Shopping Guide(Buy your groceries from this list!)

BEST FOODS

MEDIUM FOODS

WORST FOODS

OTHER/NON-FOOD ITEMS

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