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Sample Document COPYRIGHT & DISCLAIMER Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this information will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for registered Body Transformation Blueprint members. Copyright and illegal distribution violations will be prosecuted. © www.SeanNal.com - All Rights Reserved TABLE OF CONTENTS CHAPTER 1: INTRODUCTION Introduction 7 CHAPTER 2: GOAL SELECTION Introduction 13 Bulking Vs. Cutting 14 Recompositioning 16 Estimating Body Fat % 19 Bulking & Cutting Phase Length 24 Realistic Muscle Growth Rate 26 Realistic Fat Loss Rate 30 CHAPTER 3: NUTRITION Introduction 35 Calorie Intake 37 Protein 46 Fat 50 Carbohydrates 55 Water 61 Treat Foods 64 Alcohol 68 Meal Frequency & Timing 71 Nutritional Tracking 80 Eating Out 85 Course Correction 88 Consistency Tips 91 CHAPTER 4: WEIGHT TRAINING Introduction 99 Progressive Overload 102 Volume/Frequency 112 Exercise Selection 118 Chest 121 Shoulders 124 Back 127 Arms 132 Abs 138 Thighs/Glutes 143 Calves 151 Program Variation 154 Rep Range & Execution 157 Rest Between Sets 163 Timing & Duration 165 Deloading 168 Injury Prevention 170 Training Layoffs 175 Proper Sleep 178 CHAPTER 5: CARDIO Introduction 182 Cardio Pros And Cons 183 Frequency & Timing 189 Duration/Intensity 192 Exercise Selection 196 CHAPTER 6: SUPPLEMENTATION Introduction 200 The Role Of Supplements 201 Supplement Industry Reality 203 Science-Based Recommendations 207 Protein Powder 209 Multivitamin 214 Fish Oil 219 Creatine 222 Pre-Workout 226 CHAPTER 7: PHASE TRANSITIONING Introduction 231 Cutting To Bulking Transition 232 Bulking To Cutting Transition 236 Maintenance Transition 239 CHAPTER 8: PROGRESS TRACKING Introduction 242 Tracking Bulking Progress 243 Tracking Cutting Progress 252 Ideal Measurement Goals 262 CHAPTER 9: CLOSING WORDS Closing Words 266 INTRODUCTION No hype. No nonsense. Take your body from where it is now to exactly where you want it to be, as effectively and efficiently as possible. Welcome to The Body Transformation Blueprint. Your honest, definitive, step- by-step guide for building muscle, burning fat and maximizing your overall health, strength and well-being. With the endless flood of contradictory misinformation and marketing gimmicks the fitness industry has become so overrun by these days, most aspiring trainees have been left more confused than ever when it comes to achieving their health and physique goals. Everywhere you look there’s the next fancy workout system, fad diet or breakthrough supplement of the month, all claiming to have the “proven secret” to rapid muscle growth and fat loss. Basic hard work, patience and consistency have been overtaken by an endless barrage of worthless “get-fit-quick” schemes, all created for no other purpose than to line the pockets of the bodybuilding and weight loss marketers behind them. In fact, even those who genuinely are trying to put out useful training and nutrition information often mislead their audiences without realizing it. The Internet makes it easy for anyone to jump online and post any article or video they want, regardless of how truthful or accurate it is. In reality, the majority of so-called “online fitness gurus” are not legitimate experts and lack the knowledge and experience necessary to provide you with the proper guidance. At best, following this information leaves you with modest results while causing you to waste a significant amount of unnecessary time, effort and money in the process. At worst, you’re left with no results at all, possibly even at the expense of your health and safety. Bad information simply gets passed around from person to person like a multiplying virus, with everyone repeating and regurgitating the same lies they've been told. Unfortunately, this makes it damn near impossible for the average fitness hopeful to know who to follow and who to trust. Well, the good news is that it all ends here. And it all starts here as well. The start of a brand new body, and a brand new life. Today, we’re putting behind all the useless fluff and filler you’ve been fed on every random website, YouTube video, forum and social media page out there, and starting fresh. 7 No more worthless gimmicks, silly fads and blatant lies… What you’re getting here is the real, no B.S truth about achieving your ideal physique in a way that is effective, safe and sustainable over the long term. You’re here right now because you’re motivated and ready to make a serious change, and The Body Transformation Blueprint will equip you with all of the tools and information you need to make it happen. The guidelines found within this manual are based on the most up-to-date scientific research in the areas of proper training, nutrition and supplementation, combined with over 15 years of my own practical, real-world bodybuilding and fitness experience. Since its release, this system has continually improved and evolved, and prides itself on delivering a comprehensive yet easy-to-follow approach that anyone can understand and implement successfully. No matter how difficult or frustrating your fitness journey has potentially been up until now, there is a proven, reliable, step-by-step method available to finally get the results you’re after. Contrary to what you may have been led to believe by every “expert” out there trying to hawk the latest breakthrough workout or diet plan, getting into great shape does not need to be an overly complicated process. It does require time, effort and patience to get there, but the actual methods themselves are fairly straightforward once you really understand how it all works. You don’t need to dedicate multiple hours in the gym 5+ days a week to a highly intricate, excessively complex workout routine… You don’t need to slave away to a boring, tedious nutrition plan and deprive yourself of entire food groups, macronutrients or the foods you love most… You don’t need to spend boatloads of cash on expensive pills, powders and other supplements… And you don’t need to abandon your social life and hobbies or revolve every waking hour around your fitness plan in order to make outstanding progress. All it really takes is the ongoing application of a few key training, nutrition and supplementation principles, all of which will eventually transform into simple, routine habits once you get the hang of them. The initial stages of your fitness program will certainly require some hard work and discipline as you slowly learn the ropes and get things off the ground, but once you’ve built that initial momentum, it’s just a matter of basic consistency from there on out. 8 If you’re still a complete beginner at this, you might look at the length of this manual and feel a bit overwhelmed. If building muscle and burning fat is in fact a relatively simple process, why is there so much information included here? Well, unlike most other programs out there that simply tell you what to do without any real reasoning behind it, the goal here is to provide a full explanation of both what to do and why you’re doing it. Rather than just handing you some random workout plan and diet and saying “go do this”, I’m going to equip you with a complete understanding of how the muscle building and fat loss process truly works from the ground up. This is not just another “12 week program” to be blindly followed before hopping over to another program, and then another. The Body Transformation Blueprint will lay out all of the information necessary so that you yourself will know how to structure a proper training and nutrition plan on your own without needing to constantly rely on others moving forward. It’s the difference between merely handing you fish and teaching you how to fish. Remember, building a great physique is not some sort of “quick fix” or overnight process – it’s an ongoing lifestyle that you’ll be adopting for many years to come. Spending a simple week or two digesting the information in this manual is a very small time investment in exchange for a highly valuable set of skills you’ll be potentially applying for the rest of your life. You’re literally getting all of the most important principles I’ve learned in over 15 years of dedicated research and firsthand experience, all condensed into a simple, structured format that you can absorb in just a tiny fraction of that time. This will put you lightyears ahead of the game in comparison to the average person out there and will hugely increase your chances for success both in the short and long term. (As a side note, for those who are very eager to begin and would rather just get started on the actual program straight away, a “Quick-Start Guide” is available in the member’s area for this purpose. That guide includes all of the concrete, “actionable” training, nutrition and supplementation guidelines in one place without all of the additional information and detailed explanations behind them.
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