Training Principles – Intensity and Consistency Gets Results


For This segment, I would like to share with you some basics on training to help you get things in order and help you get in shape. Read on.

You’ll follow this body part split for your weight training days:

1) Chest and Triceps
2) Back and Biceps
3) Legs
4) Shoulders, Calves and Abs

You’ll train on a 2 days on and 1 day off schedule. That means on Monday you’ll train chest and triceps; on Tuesday you’ll train back and biceps; then you’ll take Wednesday off. Thursday you’ll train legs, and Friday you’ll train shoulders, calves and abs.

With Kris as your training partner, your weight training schedule may change during your 12 week transformation. Kris will always tell you when the routine changes, and he’ll always make sure you never miss a workout!

You’ll also do cardiovascular exercise 2 times a day for 20 minutes per session – 20 minutes in the morning and 20 minutes in the evening. Doing cardio will help:

1) Keep your metabolism firing

2) Digest your foods

3) Utilize stored fat as energy

Eat Clean – Nutrition Rules To Trigger Your Transformation

You won’t be counting calories to make sure you achieve an amazing transformation. Instead, you’ll be measuring your portions and sticking with the same small portion sizes during the entire 12 weeks. When looking at your meals you should have:

1) A fist size portion of protein
2) A fist size portion of complex carbohydrate

You’ll be eating every 2-3 hours which means you’ll get 6-7 meals every day. Your MAIN FOOD SOURCES will be:


  1. Fish
  2. Poultry
  3. Steak
  4. Egg Whites
  5. Protein Powder


    1. Sweet Potato
    2. Brown Rice
    3. Whole wheat Pasta
    4. Oats

Naturally Occurring Fats

You won’t be taking in extra fat from foods like avocado, nuts, or olive oil. Even those types of fat are considered “healthy” it just adds up to be another calorie you have to burn off rather than burning stored fat.

Instead, you’ll get enough fat through the foods you eat such as steak and fish.

What You CAN Drink

Water –

You’ll be drinking at least 1 gallon of water every single day. It’s important that you always drink this much water to help your body achieve an amazing transformation. You can flavor your water with calorie free packets like Crystal Light or you can try Xtend.

You can also drink tea and coffee – just keep them plain and don’t add any sugars, milk or cream to these drinks. You can use the natural sweetener Stevia to sweeten these drinks without adding calories.

What You CAN’T Drink –

Stay away from milk and soy products while you’re doing this transformation. These foods have extra sugars that will only make it harder for you to transform. Avoid alcohol completely as well, because beer, wine and mixed drinks are full of empty calories.

Cheat Days –

There are no cheat days on this 12 week program. You won’t take a day off from your training or your cardio, so you can’t take a cheat day on your diet either. Don’t cheat on your diet and you will see results.

Supplement for Success and Get Fast Results

There is no magic pill that will replace your nutrition or training program and transform your body for you. But supplements will help support your transformation so you can get fast results.

Supplement Shopping List:


This will help provide you with extra vitamin and mineral support to promote muscle recovery and optimal health. It’s best to take a multivitamin in the morning and at night.

Omega 3-6-9 Fatty Acids

These essential fats support normal hormone production, healthy brain function, and will help you recover from intense training days. It’s best to take your omega fats in the morning and at night.

Digestive Enzymes

Taking digestive enzymes will support your body’s digestive system with all the food you’ll be eating. With extra support, your body can absorb the most nutrients, helping you get the best transformation.

Ph Balancer

A Ph Balancer will support normal alkalinity levels.


As an anti-catabolic agent, something that helps prevent the breakdown of muscle tissue, Glutamine is a foundational supplement on this transformation.

Protein Isolate

This fast digesting protein supplement is perfect to take immediately following your workout, because the faster you kick start muscle recovery – the faster you’ll see results.

Protein Blend – CNP Propeptide

Taking a blend of different kinds of protein – egg, casein, whey isolate and whey concentrate – will help slow the protein digestion down and is best to take as a meal replacement, usually taken with oats.

Fast Digesting Carb – Vitargo

The only simple carbohydrate – or fast digesting carb – that you need to take is a supplement carb, like Vitargo. Taking Vitargo, or a similar carb product, immediately following your workout, along with your whey isolate, will help replenish your glycogen stores and kick start recovery.


Taking branch chained amino acids will support recovery, and like the other supplements that are recommended on this program, BCAAs can help you have a better transformation. If you get a flavored BCAAs powder then you can add this to your water throughout the day to get a nice flavor.

Performance Supplements

Green Tea

Taking supplemental green tea extract may help increase your metabolism and help fight cravings. Green Tea is a natural plant extract that helps support fat burning.


Supplementing with L-Carnitine, and amino acid, may help utilize stored body fat as energy.


Yohimbe is a vasodilator, which means it supports blood flow throughout your body. With good blood flow, your muscles can get nutrients and recover fast.


Creatine can help you push out a few more reps in the gym by supplying your muscles with extra energy and helps you build muscle and burn fat. By charging up your intensity in the gym, you’ll be able to see results that much faster.

Track Your Progress To Transform Your Life

Here are the steps you need to follow to see the amazing results you’ll get on this transformation program.

1. Take before pictures

You need to do this on a plain background so you can see the silhouette of your physique. You should wear your swimsuit or similar clothing. Take a front, side, and back shot in good lighting and with a steady camera. You will really want these photos to compare to your photos on week 12 – and you’ll see how much your physique has changed. Take progress pictures once a week.

2. Take your body fat measurement

Testing body fat with calipers can give you an accurate indication of what your current body fat and lean muscle mass percentages are. Measure your body fat once a week at most. Make sure to have your body fat measured in the same places on your body and by the same person every time.

3. Weigh yourself

Weigh yourself once a week using the same scales at the same time of day. A good idea is to weigh yourself every Monday morning before breakfast.

4. Track your training

Log your workout sessions every day in a workout journal or using your training note book. Make sure to write down what exercises you do, what weights you’re lifting, how many reps you complete, how you feel, and other details of your workout.

By keeping track of your workouts you’ll be able to see your progression and get positive feedback for your transformation. You’re more likely to see your goals through when you write them down.

God Bless,


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