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AttentionTrain Eat Gain accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given in this fat loss guide or email support.

By following this fat loss guide and taking the advice given in email support you voluntarily assume the inherent risk of physical/resistance training and following a specific diet plan.

Consult your doctor before starting any new physical training programme or diet plan. If you suffer from any medical conditions, injuries or allergies, we advise that you seek medical attention immediately and cease to follow the advice given in this fat loss guide.

Ensure you are familiar with all the gym equipment you wish to use before starting this fat loss guide and follow the relevant safety practices of your gym or training environment.

Copyright© 2017 Train Eat Gain Ltd.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

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ContentsIntroduction 6

Getting Started 8

Step 1 - Personalise Your Programme 9What’s your body weight? 10

What’s your body fat percentage? 11

What’s your body type? 13

What’s your activity level? 18

Step 2 - Get Your Nutrition Targets 20

Step 3 - How to Track Your Nutrition 23Get the right tools for the job 25

Counting calories 28

Macronutrient ratios 29

Dividing up your meals 30

Meal timing 31

Training in the morning 32

Training in the evening 34

Step 4 - Eat The Right Foods 36The 1-80 Rule 37

Food Choice Guidelines 38




Protein 39

Carbohydrates 40

Fats 41

Fruit and vegetables 42

Alcohol 43

Water 44

Example shopping list 45

Meal ideas 46

TRINITY Cookbook Sample 47

Meal prep 59

Eating healthily on the go 60

Restaurants and cafés 61

Cheat meals 62

Supplements 63

Step 5 - Workout Fundamentals 71Weight training 72

Terminology 73

Mobility 77

How much weight to use 81

Cardio 82

Rest and Recovery 83

Your Workout Programme 84




IntroductionFREE BIKINI BODY GUIDE HANDBOOK

Well done, you passed the first test.

No seriously, congratulations on taking action and realising something has to change.

You see, hundreds of women just like you are struggling to lose weight and “tone up”.

They’ve tried everything: sweaty HIIT cardio, slimming clubs, healthy eating, 5:2, low-carb.

And whilst they saw some results for a while...

After a few weeks when the going got tough and “life got in the way”, the inevitible happened...




They fell off the wagon and put it all back on again (and often more), and ended up feeling bigger and more bloated than when they started.

The only thing they really lost was their cofidence.

Not what you got into this whole “fitness” thing for, right?

But don’t worry... It doesn’t HAVE to be that way.

We’ve worked with over 1000 women just like you...

and they couldn’t believe it when we showed them that ditching the muffin top, love handles and “jelly belly” was actually MUCH simpler than they ever thought.

After spending hundreds of pounds on diet plans, slimming clubs, personal trainers and supplements

they were SHOCKED that something so simple actually got them RESULTS:

- WITHOUT doing hours of sweaty HIIT cardio - WITHOUT having to stick to a rigid “meal plan” - WITHOUT sacrificing going out and having fun

And these weren’t superwomen either. In fact, they’re just like you - busy modern day women with jobs, kids, responsibilities..

Women who just wanted to look and feel GREAT, without having to sacrifice the things they loved.

So... Are you ready to discover how hundreds of women are shrinking their waists without cardio or strict meal plans?

Well then, turn the page and let’s begin...




Getting Started

5 SIMPLE STEPS TO START SEEING RESULTS

This section will help you get started with this bikini body guide and take you through everything you need to know to start seeing results!

Complete the following 5 steps to get started:

Step 1 - Personalise your programme

Step 2 - Get your targets

Step 3 - Track your nutrition

Step 4 - Eat the right foods

Step 5 - Learn how to train




The 14-day programme included with this bikini body guide is personalised to suit your individual body type. Everyone’s different, and therefore different people need different approaches to get the best results!

This section will take you through working out four factors that are unique to you as an individual:

• Body weight

• Body fat percentage

• Body type

• Activity level

Make a note of each one as they will be used in the next section.

Step 1 - Personalise Your Programme



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What’s your body weight?This is the only time you will NEED to measure your body weight as you follow this guide.

Your body weight will affect the number of calories you will need to eat each day. Make sure you weigh yourself either naked or in your underwear.

If you want to be more accurate, measure yourself first thing in the morning after using the loo.




What’s your body fat percentage?The best method for most people is to use the diagrams at the bottom of this page to estimate your body fat percentage - do the best you can and be realistic.

Don’t worry about getting it spot on - as long as you’re within 5% your nutrition targets will be close enough to see good results.

Avoid using scales that tell you your body fat percentage - these are always wildly inaccurate and estimating by looking is always better!

The only equipment that can accurately measure your body fat is an MRI scan (or equivalent), which most people do not have access to and therefore the next best option is to estimate.

Use the diagrams below to estimate your body fat percentage and write it down:

45% 40% 35% 30% 25% 20%




Body fat percentage FAQsWhat if I can’t work out my body fat percentage?If you are having trouble estimating your body fat percentage, we can help you out!

Inside TRINITY, the most powerful fat loss system we have ever put together, we will work out your body fat percentage for you as part of your initial consultation.

Can I use the scales at my gym?Scales that estimate your body fat percentage can be wildly inaccurate as they can be affected by external factors such as hydration. For this reason we don’t use them ourselves and wouldn’t recommend you do either.





What’s your body type?This section will take you through working out your body type. We are all naturally different and have our individual strengths and weaknesses.

This fat loss guide accounts for variation between individuals and doesn’t just lump you into a standard “diet plan” like most others.

The key thing is that whatever your body type, you can see amazing results if your nutrition plan is tailored to YOU!

Read on for full body type descriptions...

Ectomorph Mesomorph Endomorph




Ectomorph

Description• Thin with slender limbs

• Delicate bone structure

• Hard gainer, naturally skinny

• Narrow waist and small shoulders

• Fast metabolism

• Requires higher calories and carbs




Mesomorph

Description• Naturally muscular and athletic

• Strong, hard body

• Gains muscle easily

• Broad shoulders and square shaped body

• Gains fat more easily than ectomorph

• Can easily gain or lose weight

• Requires moderate calories and carbs




Endomorph

Description• Naturally strong with large joints

• Soft, muscles less well defined

• Thick, stocky bone structure

• Gains muscle easily but also gains fat easily

• Round physique

• Slow metabolism

• Requires fewer calories and carbs




Body type FAQsWhat if I seem to be somewhere between two body types?It’s possible that you could be a combination of two body types. For example, you may be somewhere in between a mesomorph and an ectomorph, or somewhere in between a mesomorph and an endomorph.

These combinations can be selected in the nutrition calculator included with this fat loss guide, so just write down the combination that you think you are.

No matter what your body type is, you can sculpt a lean and toned physique if your approach is tailored to suit you and your body.

How does my body type affect my nutrition targets?Your nutrition targets will be tailored to your individual body type in order to give you the best possible results from this fat loss guide.

We are all different and require slightly different nutritional approaches to achieve the same goal.

Generally, an endomorph will need less calories and carbs than an ectomorph, and a mesomorph will be somewhere in-between the two.




What’s your activity level?Your activity level is based on what you do outside of the gym. The calories burned during your workouts will be accounted for so you don’t need to worry about calculating those yourself.

SedentarySitting or lying down all day with little to no movement or activity. Only select this activity level if you are completely inactive during the day, not even getting up to cook food etc.

Moderately activeOffice worker with up to an hour of walking, carrying or other physical activity. Most people will fit into this category.

Very activeConstruction worker or other manual laborer performing physically demanding tasks as part of your day-to-day life.




Activity level FAQsAm I really sedentary?No. Most people will be moderately active even if they work at a desk job. As long as you are walking around to cook food, travel to and from work, do housework and other normal tasks you are not sedentary!

Do my workouts count towards my activity level?No. Your activity level only includes everything you do outside of the gym - the calories you burn during your workouts will be accounted for by our nutrition calculators.

What if I walk or cycle to and from work every day?If you are performing cardio as part of your day-to-day routine, for example, walking a few miles to work or cycling every day, then you might want to choose very active to account for this.




Step 2 - Get Your Nutrition Targets

Your nutrition targets drive the results you will get from this fat loss guide. If you get this right, everything else will fall into place.

All you have to do is use your results from Step 1 and input them into the nutrition calculator, and you’ll get your personalised nutrition targets for this two week guide.

We recommend you write down your targets somewhere safe as you’ll need these each week.

Click the button below to get your targets now:

GET YOUR TARGETS



http://bit.ly/2gkvVs9

http://traineatgain.com/freeguide/calculator/


Nutrition Calculator FAQsHow do I choose body type and week?Your body type is the same as you worked out in Step 1 of this guide. Use the targets for which week of the programme you are about to start.

What should I do with the results?Either write the results down or enter them into your calorie counting app. If you are using MyFitnessPal, navigate to the ‘Goals’ menu and enter your calories and macros (we’ll talk more about this in Step 3).

You might have to round your macros to the nearest 5%, but just do the best that you can. We would recommend rounding up your protein intake rather than rounding down.

Why are daily calories important?The most important factor in a fat loss nutrition plan is taking in less calories than your maintenance over the course of each day, and doing this consistently (not just during the week!).

When your body has less calories coming in than it uses each day, this is called a caloric deficit and it must turn to it’s own stored fuel source for energy, which luckily for us means burning body fat!




What are macronutrient ratios?All of the foods that you eat can be split into three groups called macronutrients (often shortened to macros). These groups are proteins, fats and carbohydrates.

The proportion of each of these macronutrients that you need depends on your body type and body fat percentage.

We do provide you with macronutrient targets in this free guide, but we do not recommed you follow them unless you are already experienced in doing so.

Are calories or macros more important?Your daily caloric intake is the single most important number you will get out of the calculator, so that is what we focus on in this guide.

Your calories will be adjusted each week, and your metabolism naturally slows down when eating less, and therefore you need new targets each week. This is essential to keep you seeing results week-on-week.

Macros are also important, but don’t worry about these until you are managing to hit your calorie target consistently.

We teach how to track macros inside TRINITY over the course of 6 weeks (it’s too complicated to teach in a simple PDF guide like this). If you’re interested in learning how to quickly and easily track macros, then TRINITY might just be what you’re looking for.





Step 3 - How to Track Your Nutrition

Once you have your nutrition targets sorted it’s time to start tracking what you’re eating so that you can hit those all-important targets!

This can seem like a daunting task at first, but when you know what you’re doing it becomes much quicker and easier.

There are five important things you need to do in order to track your nutrition. They are listed in order of importance, so get to grips with each before moving onto the next:

• Get the right tools for the job

• Counting calories

• Macronutrient ratios



http://bit.ly/2fS2q4v


• Dividing up your meals

• Meal timing

Start tracking your nutrition right away - the more practice you get the easier it will become!

If you are struggling and need help, take things to the next level with TRINITY and we’ll be happy to help you via our unlimited email support.






Get the right tools for the jobThere are a few essential pieces of kit that will make tracking your nutrition a piece of cake. We use these every day and even take them with us when we travel if we’re aiming for a fat loss goal.

Calorie counting appThe easiest way by far to count your calories is by using a smartphone app. We recommend MyFitnessPal which is both easy to use and has a huge database of foods.

Set up your nutrition targets in the ‘Goals’ menu on the app then start tracking everything that you eat. It may take a few days to get a feel for the app but it really is a case of practice makes perfect!




Kitchen scalesA set of scales is a cheap and indispensable tool when you’re tracking your nutrition. Weighing out your food will massively improve the accuracy of your calorie counting and in turn give you far better results.

The main thing to watch out for is differences between cooked and uncooked weights of food. For example 100g of uncooked rice contains 350kcal whereas 100g of cooked rice contains just 120kcal!

We recommend always weighing uncooked foods, as when you cook them, their weight will change depending on how much water is gained or lost, and this will vary slightly each time you cook.




Measuring jug or protein shakerAs well as weighing your food out, measuring out liquids is essential. Get yourself a measuring jug or a protein shaker with a scale.

Only bother measuring liquids with calories - there’s no need to measure things like water, tea without milk or black coffee.




Counting caloriesThe foundation of tracking your nutrition is calorie counting. Here are our top tips to get you started:

Focus on calories firstCalories are the number one thing when it comes to tracking your nutrition. Focus on getting these right before you start to worry about macronutrient ratios or anything else.

Track your food before you eatBefore you start making a meal, enter the ingredients into your app or scan the barcode on your food packaging.

Don’t go overboard in one mealIf you are aiming to eat 2000kcal over the course of the entire day, don’t go and eat 1500kcal for breakfast!

Don’t worry about getting it bang onAim to get your total daily calories within 100kcal of your target. If you are slightly under or over, don’t worry, it’s not going to make a difference.

Practice makes perfect!If you don’t get it bang on from the start, don’t worry! The more you practice, the easier it will become.




Macronutrient ratiosOnce you’re consistently hitting your calorie targets every day, you can progress onto tracking macronutrients (protein, carbs and fats).

We’re not going to cover this in detail in this guide, but we do teach it in detail inside TRINITY.

First just get enough proteinJust make sure you are hitting your recommended target. If you are eating a little more, don’t worry about it (within 20g is ok).

Don’t be scared to eat fats!Eating fat won’t automatically make you fat! Stick to healthy fats and avoid the bad ones.

Avoid the wrong type of carbsIt’s easy to eat too many carbs by snacking on sugary foods and baked goods. Swap these for healthier options and it’s much harder to over eat.

Stay within 5-10% of your targetsDo the best you can and aim to get your macros within 5-10% of your targets each day. You don’t have to eat the same macros every meal.

Break it down into stagesFirst focus on getting counting calories down. Next focus on hitting your protein each day, then finally, start to worry about fats and carbs.





Dividing up your mealsThere is no specific structure you need to stick to with splitting up your meals. Just make sure you hit your calorie targets each day.

It doesn’t matter if you eat one meal or six meals per day, as long as your total calories add up! For example, if you’re eating 2000 calories per day, you might split your meals up like this:

Example 1 -

Breakfast 500 kcal Lunch 500 kcal Dinner 600 kcal Snacks 400 kcal

Example 2 -

Lunch 1000 kcal Dinner 1000 kcal

Every meal doesn’t have to be exactly the same. As long as you hit your calories over the course of the day, you should see fantastic results.




Meal timingDon’t get too caught up in meal timing - it will not drastically affect your results. There are no strict timings placed on any of your meals, but here are our recommendations:

Plan meals around workoutsFocus on your post-workout nutrition. Try to eat your most carb heavy meals around your workouts (explained on next page).

Don’t stress about late night eatingDon’t worry about eating calories or carbs late at night. It’s not going to have any effect on the results you get from this fat loss guide.

No need to eat constantlyDon’t worry about trying to eat every 2-3 hours as some recommend - this won’t affect your results. Eat whenever is convenient for you.




Training in the morningThe main thing to consider is whether you are happy working out on a full stomach or if you prefer to have just a small shake before you train.

Pre-workout:• Option 1 - Eat a meal which contains plenty

of protein and carbs 1-2 hours before.

• Option 2 - Train fasted and take 5-10g of BCAAs.

Post-workout:• Eat protein with a carb-heavy meal 30-

90 minutes after your workout or drink a protein shake for recovery.




Training in the morning example

7:00 - Pre-workout mealIf you have time to eat, take in protein and carbs. If not, take BCAAs just before your workout and train fasted.

8:00 - Gym sessionPerform whatever gym session is planned for the day. Take a protein shake and eat carb-heavy snacks after training.

13:00 - Post-workout mealMainly carbs and protein. If you have to wait until lunch to eat a large meal, fill the gap with snacks and shakes.

18:00 - DinnerEat a meal which balances out your macros for the day. There’s no need to focus on carbs or fats specifically.

All day - Snacks and shakesUse snacks and shakes to fill in the gaps between your meals and help you hit your targets over the course of the day.




Training in the eveningWhen training in the evening, you should already be well fed from the meals that you have eaten throughout the day.

Pre-workout:• Eat plenty of carbs and protein a few hours

before to aid performance.

Post-workout:• Eat plenty of carbs and protein after your

workout or drink a protein shake.

• Don’t worry if you have to eat a large meal before bed. It’s not going to affect your results - your targets are all that count!




Training in the evening example

7:00 - BreakfastNo need to focus on carbs at breakfast. Just eat whatever is most convenient and make sure to eat some protein if you can.

13:00 - LunchThis meal should contain more carbs, as well as protein, to fuel your evening workout. You can also snack throughout the day.

18:00 - Gym sessionPerform whatever gym session is planned for the day. Eat a snack beforehand and drink a protein shake afterwards if you like.

20:00 - Post-workoutMainly carbs and protein. Don’t worry about eating a large amount of carbs late at night - that’s completely fine!

All day - Snacks and shakesUse snacks and shakes to fill in the gaps between your meals and help hit your targets over the course of the day.




So now you know how much to eat and how to hit those nutrition targets, you can start to think about what foods to actually eat.

It’s important to understand there aren’t actually “good” and “bad” foods, only better choices and less good choices.

The “good” and “bad” food mindset can cause big problems for people. They feel like they have failed if they eat any “bad” foods and think “screw it, i’ve failed now” and eat anything and everything in sight for the rest of the day (or week). This very quickly undoes all their hard work!

Luckily there is a MUCH better way to manage your food choices, and it’s very simple...

Step 4 - Eat The Right Foods



http://bit.ly/2gLMlu5


The 1-80 RuleThe 1-80 rule is the simplest and easiest way to think about your food choices.

It simply means:

80% of your diet should be 1-ingredient foods.

Follow this guideline and you’ll get plenty of healthy vitamins and minerals in your diet, which is important if you want to look and feel good.

However, the other 20% of your diet can be more flexible. As long as you hit your nutrition targets, you can eat a little chocolate, cake or pizza and you’ll still see fantastic results.

There’s no need to go ahead and ban all treat foods, as this is not only unecessary, but impossible to stick to long term too (which is the flaw with many of the diets and “plans” out there).

What are 1-ingredient foods?1-ingredient foods (also called single-ingredient foods) are simply foods with just one ingredient. They do not have an ingredients list.

Examples of 1-ingredient foods include chicken breast, bananas, nuts or potatoes.

Foods that don’t fall into this category are ones which have more than one ingredient such as bread, breakfast cereal or chocolate. If it has an ingredients list with more than one ingredient then it’s not a 1-ingredient food. Simple!




Food Choice GuidelinesWhilst calories are the most important thing if you want to see results, and the 1-80 rule is all you really need to make good food choices, it can still be helpful to have some guidelines for the best possible food choices.

We have split up our food recommendations into three categories:

• Eat - you can eat these every day

• Eat in moderation - eat 20% of the time

• Eat occasionally - eat once a week or less

Most importantly, try to steer clear of foods labeled ‘Avoid’ the majority of the time - they are labeled that way for a reason and will slow down your progress if you’re eating them regularly.

Eat Avoid




ProteinProtein is important for building and maintaining muscle mass. Focus on hitting your recommended protein intake with high quality protein sources.

• Eat - All fish, chicken/turkey breast meat, eggs, Greek yogurt, low fat cheese, lean red meat, protein powders, tofu/meat substitutes.

• Eat in moderation - fatty cuts of red meat, chicken/turkey leg meat, pork, whole dairy.

• Eat occasionally - processed meats, ready-made burgers, sausages, kievs, anything deep-fried or battered, chicken/turkey skin.




CarbohydratesCarbs can be your best friend or your worst enemy depending on where they come from.

The most important thing is to avoid sugars and refined carbs as much as possible, as these don’t fill you up and therefore are very easy to over eat and put on fat.

• Eat - rice (basmati, brown), white potato, sweet potato, yams, oats, quinoa, all vegetables, salad leaves, low sugar fruits (berries, melon, lemon, lime, apples, grapefruit).

• Eat in moderation - gluten-free bread, brown bread, rice (short grain, risotto), brown pasta, beans and pulses, high sugar fruits (bananas, mango, grapes, pineapple, cherries, kiwis).

• Eat occasionally - sugars, cereals, cakes, cookies, chocolate, doughnuts, ice cream, fast food (pizza, fries, etc.), sugary drinks




FatsIt’s a common misconception that eating anything high in fat will immediately make you fat - this couldn’t be more wrong. Body fat and eating fat are not the same thing!

Focus on taking in the good ones and avoid the less good ones most of the time if you want to look and feel great:

• Eat - avocado, raw nuts (macadamia, almond, cashew), coconut products, olive oil, 85%+ dark chocolate, oily fish.

• Eat in moderation - all other raw nuts, nut butters, butter, animal fat (from very fatty cuts of meat).

• Eat occasionally - vegetable oils (sunflower, rapeseed, etc.), vegetable spreads, margarine, anything deep-fried.




Fruit and vegetablesWe don’t just want you to get lean and toned, we also want you to be healthy and feel amazing!

If your body is deficient in vitamins and minerals, your body will really struggle to burn fat effectively. Your hair, skin and nails will also become dry, brittle and dull without enough fruit and veg in your diet.

Try to get 5-10 servings of fruit and veg per day (at least one serving with every meal).

FruitFocus on low sugar options like berries, apple and kiwi. Fruit juice does not count as it’s all the sugar with the healthy stuff removed!

VegetablesWith vegetables, eat as many as you like as long as you stay within your calorie target! Try to eat a wide variety of veg for the most benefits.




AlcoholAlcohol should be avoided as much as possible if you want to get lean and toned.

Alcohol is very high in empty calories (and ALL calories count, whether you track them or not) but alcohol also prevents your body from burning body fat which is the exact opposite of what you want!

If you can cut out alcohol altogether for these next 14 days you will get the best possible results. It’s up to you at the end of the day - this is just our recommendation.

It’s okay to have the occasional drink at a special occasion, but if alcohol becomes a habit multiple nights a week, or if you drink to excess, then it’s likely to undo all your hard work and it’s one of the most common reasons people don’t see results.




WaterYou may get everything perfect with your diet and your exercise, but if you’re dehydrated your body will really struggle to burn fat.

Staying hydrated is essential for your body to function properly and that includes burning body fat. This is one area a lot of people overlook and means they really limit their results.

Here are some basic guidelines for water consumption:

• Quantity: 2-3 litres per day (8-12 small glasses).

Key times to drink water:

• Morning: Drink a large glass of water as soon as you wake up, as you will be dehydrated when you wake.

• Before and after exercise: Ensure you stay properly hydrated to aid both performance and recovery.




Example shopping listThe food you buy becomes the food you eat, so we have compiled an example shopping list!

Quantities are not provided as these will vary based on your caloric intake.

Fruit• Lemons & limes

• Apples

• Frozen Berries

Vegetables• Tomatoes

• Cucumber

• Avocado

• Broccoli

• Spinach

• Sweet potatoes

• White potatoes

Pantry items• Eggs

• Extra virgin olive oil

• Coconut oil

• Tinned tomatoes

• Basmati rice

• Porridge oats

• Coconut milk

• Peanut butter (no added sugar)

Protein• Chicken breasts

• Turkey breast mince

• Beef steak

• White fish fillets

• Salmon fillets

Dairy & substitutes• Unsweetened

almond milk

• 0% fat Greek yogurt

• Low fat cheese

Snacks• Dark chocolate 90%

• Macadamia nuts

• Almonds

• Rice cakes

Vegetarian proteins• Tofu

• Lentils

• Quinoa

• Yellow split peas




Meal ideasWe believe that healthy eating doesn’t have to be a chore. When you make smart choices with your meals, you and your family/partner can enjoy delicious food every day!

Nutrition can be overwhelming, especially when you’re not used to following a healthy diet plan.

To help you get started, we have put together two resources to make things easier:

• TRINITY Cookbook Sample

• Go-to meal examples




TRINITY Cookbook SampleInside TRINITY, our most powerful fat loss system to date, members receive a 100-page Cookbook packed with quick, easy and delicious recipes.

Whilst we can’t give away the full Cookbook, we’ve selected 10 of our favourite recipes from the book and produced a sample so that you can get a taste for how easy healthy cooking can be, once you know how.

Most Cookbooks use tons of fancy and expensive ingredients, and the recipes can take hours to cook. We realise this just isn’t sustainable for most busy modern day people, so we’ve kept our recipes quick and simple (but not at the expense of taste).

Click on the button below to download your TRINITY Cookbook sample:

DOWNLOAD SAMPLE



https://traineatgain.com/freeguide/cookbook/


Go-to meal examplesYou will find some fancy meals on our website and recipe packs, but of course you won’t find us cooking these every single day.

When pushed for time, things can be a lot more basic. When time is short, we favor food that can either be prepared in advance or thrown together in a matter of minutes with minimal effort.

We have included a few examples of our go-to meals to give you inspiration. Whatever the time of day, you’re guaranteed to find something you like:

• Breakfast

• Main meals

• Meal prep

• On the go

• Treats and snacks

• Smoothies and shakes




Breakfast 1/2

Porridge oats cooked with almond milk, blueberries and manuka 10+ honey.

Fried eggs with grilled bacon on a bed of spinach leaves and sliced tomatoes.

Chocolate flavour proats (whey protein and oats) with cacao nibs, hemp seeds and frozen mixed berries.

Three-egg mozzarella and spinach omelette with red bell peppers.




Breakfast 2/2

Mixed lettuce with sliced peppers and avocado, topped with smoked salmon and poached eggs.

Chocolate proats with blueberries, sliced strawberries and a scoop of natural peanut butter.

Get the recipe >

Smoked salmon and scrambled eggs on gluten-free bread. Served with spinach, cucumber and tomatoes.

Three-ingredient protein pancakes topped with lemon, stevia and mixed berries.

Get the recipe >



https://traineatgain.com/ultimate-double-chocolate-proats-protein-oats/

https://traineatgain.com/3-ingredient-protein-pancakes/


Main meals 1/3

Thai red curry with boiled basmati rice, Total Greek yogurt and half a lime.

Get the recipe >

Grilled chicken seasoned with paprika and chipotle paste, boiled basmati rice and an avocado, rocket, cucumber and tomato salad.

Blackened salmon with a baked sweet potato and spinach, tomato and radish salad.

Get the recipe >

Muscle-building chilli con carne with avocado and Total Greek yogurt.

Get the recipe >



https://traineatgain.com/speedy-tasty-thai-red-curry/

https://traineatgain.com/blackened-salmon-fillets/

https://traineatgain.com/clean-bulking-chilli-recipe/


Main meals 2/3

Baked potato with turkey bacon, avocado, tomatoes and olives.

Baked potato with canned tuna and salmon, sliced cucumber and tomatoes, drizzled with extra virgin olive oil.

Roast chicken breast with sweet potato mash, grilled aubergine and a tomato and rocket salad.

Grilled white fish fillet, fried mushrooms, poached eggs and cucumber and tomato salad.




Main meals 3/3

Chicken in Harissa paste with roasted vegetables, topped with mint Greek yogurt and an avocado salad.

Rump steak with homemade oven chips and greens.

Get the recipe >

Chicken paella with red peppers, lemon and garden peas.

Tuna Niçoise salad with tuna, boiled eggs, watercress, brown rice and avocado.



https://traineatgain.com/healthy-homemade-oven-chips-in-25-minutes/


Meal Prep

Sliced roast chicken with spicy sweet potato mash and a simple avocado, lettuce and tomato side salad.

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Four portions of homemade healthy chicken curry. Pair these with boiled basmati rice and broccoli.

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Six portions of Thai green curry. This is one of our absolute favourites!

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Honey grilled wild salmon with boiled new potatoes , avocado and vegetables.

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https://traineatgain.com/speedy-spicy-sweet-potato-mash/

https://traineatgain.com/healthy-chicken-curry-recipe/

https://traineatgain.com/amazing-authentic-healthy-thai-green-curry/

https://traineatgain.com/honey-grilled-salmon-recipe/


On the go

Chicken and vegetable curry made with coconut milk and seasoned with ginger, garlic and chilli paired with curry-spiced quinoa.

Chicken curry with microwave basmati rice. Macadamia nuts, almonds, 90% dark chocolate, apple and banana.

Mexican chicken and basmati rice with beetroot, pear and avocado salad.

Thai green curry, microwave basmati rice, two spinach smoothies, macadamia nuts, coconut oil and a protein shake.




Treats and snacks 1/2

TEG Protein Millionaires Shortbread.

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Rice cakes spread with almond butter and topped with sliced apples.

Healthy TEG Rocky Road.

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Keeping it simple, dark chocolate and macadamia nuts.



https://traineatgain.com/protein-millionaires-shortbread/

https://traineatgain.com/healthy-easy-rocky-road-recipe/


Treats and snacks 2/2

Total Greek yogurt, fresh raspberries and 85% dark chocolate.

TEG Protein Carrot Cake Cupcakes topped with pistachio nuts instead of walnuts.

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Total Greek yogurt with vanilla whey protein, honey and a few blueberries.

TEG Macadamia Nut Protein Flapjack.

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https://traineatgain.com/protein-carrot-cupcakes-with-protein-cream-cheese-frosting/

https://traineatgain.com/video-no-bake-protein-flapjack/


Smoothies and shakes

Green smoothie with spinach, vanilla protein powder and Alpro coconut milk.

Learn more >

TEG Reece’s Peanut Butter Cup Smoothie.

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Mixed berry shake: almond milk, coconut oil, cashew nut butter, whey protein and frozen mixed berries.

Left: cucumber and spinach smoothie.

Right: cucumber and carrot smoothie



https://traineatgain.com/5-awesome-green-smoothie-recipes/

https://traineatgain.com/peanut-butter-cup-protein-smoothie/


Meal prepCooking every day can be a lot of effort and can quickly get tiresome. Luckily, you don’t need to cook every day or stick to a rigid meal plan to get brilliant results with your body.

One of the most useful tips for sticking to your nutrition targets is to prepare your meals in bulk so that you spend less time in the kitchen!

When busy, you can set aside one or two nights a week to cook a batch of 5-10 meals. These can then be stored in the fridge or frozen so that you always have something healthy ready to go!

Then when you’re hungry, all you need to do is grab a tupperware and chuck it in the microwave and you’re good to go.




Eating healthily on the goEating healthily on the go can be a real challenge, and many people panic when they can’t cook at home.

Luckily, when you’re tracking your nutrition, everything is a LOT more flexible, as remember, the most important thing for seeing results is simply hitting your daily calorie target.

Here’s some basic rules to help you make good food choices when on the go:

• Fit it into your calories (scan barcodes or estimate if not possible)

• Avoid foods with added sugar or vegetable oils (e.g. sunflower or rapseed)

• Try and get at least 20g of protein with every meal

• Include some fruit and veg where possible




Restaurants and cafésWhat happens when you’re invited to eat out with friends? This is a whole new ball game! Here’s our tips to ensure you can still enjoy time with friends without messing up your diet:

Choose lean cuts of meat or fishOpt for chicken breast, steak or any fish rather than fatty cuts or processed meats.

Avoid saucesThey might be delicious, but sauces can be packed with sugar and fats. These empty calories can easily lead to overeating.

Get a side of green vegetables or saladGreen veg is packed with essential vitamins and fibre that you need to get and stay lean.

Swap chips for potatoesChips absorb the vegetable oils they’re cooked in so they’re packed with tons of bad fats! Ask for new potatoes or sweet potatoes instead.

Avoid nibbling on breadMany restaurants offer bread as a starter but don’t fall for this, bread is made from highly processed flour.



Cheat mealsMany people assume they need to eat “clean” 100% of the time if they want to lose fat...

But consider that if you have a “cheat meal” just once a week, you’re still making good food choices 96% of the time - this isn’t going to affect your progress as long as you can limit yourself to once a week maximum.

A cheat meal is where you eat a meal which does not follow the rules of your normal diet plan. If you usually avoid eating sugars then eating half a tub of ice cream would count as a cheat meal.

Our approach is to avoid planned cheat meals altogether. Instead allow yourself to let loose a little when the opportunity presents itself and don’t feel guilty about it (e.g. a family meal, eating out with friends).


SupplementsSupplements can give you that little bit extra, but there’s no need to worry about them until the rest of your training and nutrition plan is sorted and you are consistently following it.

There’s no supplement you can take that’s a miracle solution. At best they can give you a slight advantage, and when used properly can help you achieve the results you want.

With so many supplements available it can be difficult to work out which ones you will actually benefit from. The supplements recommended in this fat loss guide are the products which we use ourselves, and in our experience they give you the most bang for your buck.




Whey proteinWeight training forces your muscles into a state of protein breakdown, where muscle proteins are broken down into amino acids which are used by the body for energy.

This process can be turned around to build muscle (aka put curves in the right places) by consuming protein after working out.

Whey protein powders are a convenient way to take in protein post workout, but the majority of your protein intake should still come from real food sources which have more nutritional value.

As long as you eat protein within a couple of hours of exercise you don’t need to use protein shakes.




BCAABranched chain amino acids are three essential amino acids called leucine, isoleucine and valine. These make up 35% of muscle protein which are essential for muscle growth and recovery.

However, all “complete” sources of protein (including meat, fish, dairy and whey protein) contain these essential amino acids, so as long as you’re eating protein from animal sources before or after working out you will be fine.

You only need to consider taking BCAAs if you are training fasted (i.e. training first thing in the morning without eating anything beforehand). If this is not the case don’t worry about taking BCAAs as the benefits will be very limited.




CreatineCreatine helps supply energy to the cells all over your body. Creatine is naturally produced in the liver, but you can only produce a limited amount.

Increasing your creatine levels can help with both building and maintaining muscle by enabling you to train harder for longer. For example, if you were lifting weights, supplementing with creatine could mean you could squeeze out a couple more reps on a weight at the point you would usually fail.

If you want to take creatine, stick to a plain and simple creatine monohydrate powder. Mix it with water or a protein powder and consume it immediately as creatine degrades rapidly when left dissolved in a liquid.




ZMAZMA is a combination of the minerals zinc and magnesium in a specific formula to promote maximum absorption into the body.

Zinc is essential for repairing your cells, as well as maintaining a healthy immune system and optimising testosterone levels.

Magnesium is essential for energy production and optimum functioning of the muscles.

Resistance training can increase the demand for both of these minerals so supplementing them can help to improve performance, recovery and sleep.

Improving sleep is extremely important as when sleeping your body makes the biggest changes from your hard work in the gym.




MultivitaminsTraining puts increased strain on your body and your ability to recover. You should be trying to increase your intake of fruit and vegetables to ensure your body has all the vitamins and minerals it needs to burn fat and tone up.

When it’s not possible to get your daily allowance of essential vitamins and minerals from real foods, a multivitamin can be used to top them up.

Vitamins and minerals are also really important for radiant skin, silky hair and strong nails, so they have benefits beyond burning fat.

Important: Some multivitamins contain calcium which can interfere with the absorption of ZMA, so it is important that you avoid taking them together.




Joint careWhilst working out is great for our health, it can also be hard on our bodies and especially our joints.

There are a number of supplements which can be taken to try and improve joint health. One of the main joint care supplements is omega 3 fish oil which helps to reduce inflammation in your joints, and has also been thought to help with fat loss and improving general health.

Another useful joint care supplement is glucosamine sulphate, which helps to repair damaged connective tissue such as cartilage and prevent degradation of the joints.

There are many joint support supplements available so you should have plenty of choice!




What to use and whenAll supplements are optional and should be taken according to the manufacturer’s instructions.

Here’s an example of how you could take your supplements:

Morning• Joint care

• Multivitamin

Pre-workout• 5-10g BCAAs (if training fasted)

Post-workout• 20-30g whey protein

• 5g creatine

Before bed• Joint care

• ZMA




This section will teach you the basics of lifting weights. Understanding this is essential to get the most out of the workouts included in this guide.

You can work out from home or the gym, or a combination of the two - we have provided you with programmes for both so you can be as flexible as possible.

In this section we will take you through the basic terminology, warming up, how much weight to lift.

Understanding what you are doing and taking the proper precautions is crucial to avoiding injuries.

If there is anything you are unsure of we suggest joining TRINITY to receive ulimited email support.

Step 5 - Workout Fundamentals




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Weight trainingWeight training is a form of exercise with tons of benefits. It’s the most effective way of boosting your metabolism and burning fat, which is exactly what you need do if you want to tone up, put curves in the right places and get lean.

Weight training is essential during a fat loss phase. Stimulating your muscles tells your body that they’re important and that you need to keep them. Burning your muscle (as cardio does) will actually make you feel less toned!

Full details of every workout session are given at the end of this guide. Before you start, make sure you read and understand this section.




TerminologyThere are a few key terms that you need to understand before starting this training plan.

RepsReps stands for repetitions. This is how many times you lift a weight without stopping for a break.

SetsCompleting a set means completing a specific number of reps. Sets are performed one after another with a rest period in between each one.

Example:

1 Deadlift 4 x 10 reps

This means perform 4 sets of 10 reps on deadlift.

FailureFailure describes the point in a set when you can no longer lift the weight with good form.

Example:

2 Bicep curl 4 x Failure

This means perform 4 sets of bicep curls, where each set you do as many bicep curls as possible whilst maintaining good form.




SupersetA superset is where you perform two exercises back to back without stopping. Exercises labelled with the same number, but with a lower case letter afterwards, are a superset.

Example:

2a Deadlift 4 x 10 reps

2b Bicep Curl 4 x 8 reps

This means perform 10 reps of deadlifts and then immediately perform 8 reps of bicep curls with no rest in between.

Rest periods are taken after completing both exercises.




Drop setA drop set is a special type of set where you train to failure on a given weight, and then you reduce the weight used and perform additional reps on this lower weight.

A drop set is usually only performed on the final set for a given exercise unless specified otherwise.

Example:

4a Face PullDrop set on final set

3 x 10 reps

This means that the first two sets are regular sets of 10 reps, and the third set is a drop set.

You might perform 10 reps using 20kg for the final set and then reduce the weight to 15kg and do another 8-10 reps.




TensionTension means keeping the correct muscle working at all times when lifting a weight. When there is tension in a muscle, it means you are contracting that muscle to lift the weight.

TempoTempo refers to the speed at which you lower, pause and raise the weights.

Tempo is used to increase what is called ‘time under tension’. Put simply, this means increasing the amount of time your muscles are working for during a set.

A specific notation is used to denote tempo which refers to the time taken over each part of the lift.

Example:

Tempo: 4-1-2 = 4 seconds to lower the weight, a 1 second pause at the bottom, and 2 seconds to raise the weight back to the starting position.




MobilityMobility is the ability to move freely and easily and this as achieved through a combination of different techniques.

This section contains a basic mobility routine as well as an explanation of self massage, dynamic stretching, full range of motion exercises and static stretching.

Basic mobility routineBefore training

• 5 minutes of light cardio (e.g. jogging, cycling or rowing).

• 5 minutes of mobility and dynamic stretching.

During training• Start with full range of motion exercises

with little or no weight.

• Increase the weight slowly up to your working weight.

After training• Rehab work for specific injuries.

• 10 minutes of static stretching.




Self massageSelf massage or self myofascial release is used to release muscle tightness or trigger points - basically this helps to keep your muscles healthy, elastic and ready to work.

We recommend picking up a foam roller and a lacrosse ball to use for your self massage, unless your gym already has them. Focus on specific areas and muscles that relate to your workout.

Apply moderate pressure to specific areas, stopping when you find painful spots. The tension should release after 5-30 seconds and the pain should reduce.

Inside TRINITY we provide a full mobility and self massage warm up routine including a video walk-through so that you have something easy to follow before every workout.




Dynamic stretchingStretches that are “dynamic” involve moving while you stretch. The advantage of this is that you will warm up the muscles that you will be using during your workout.

Perform movements which relate to the exercise you will be performing. For example, if you were training lower body you could warm up with bodyweight lunges and if you were training upper body you could warm up with shoulder circles.

Full range of motion exercisesBefore performing any weighted movement, you should take your joints through their full range of motion by performing the exercise with no weight.

After this, increase the weight slowly up to your working weight - don’t go straight for the maximum you can lift as this is asking for injury!




Static stretchingStatic stretching is primarily performed to improve your flexibility, which will allow you to perform each movement properly in the gym.

Static stretching should only be performed when your muscles are warmed up and for this reason we recommend stretching at the end of your workouts rather than at the start.

You don’t need to stretch every session but stretching a few times per week can really help your performance and help to prevent injuries and things like back pain long term.




How much weight to useAim to use the maximum possible weight which allows you to complete the required number of reps with good form!

Make sure you understand how to perform each movement correctly and maintain good form for the entire set.

This means keeping the rest of your body under control: no swinging the weight up, no cheating, and as a result, no injuries!

ExampleA set of bicep curls calls for 8-12 reps. If the 10th rep feels hard but you cannot get to the 11th without cheating and swinging the weight up, then this is the perfect amount of weight.

If you only managed 6 or 7 reps then you need to reduce the weight and if you easily managed more than 12 then you need to increase the weight.

You won’t truly know how much weight to use until you try your first set and see how it feels. When trying a new exercise, be conservative and try it out with a small amount of weight initially and then increase the weight until you’re hitting the desired rep range.




CardioThere is no cardio in this 14 Day fat loss guide but in our transformational coaching we cover:

• What type of cardio to perform

• How much cardio to perform

• When to add cardio to your plan

• Which type of cardio burns most fat




Rest and Recovery

Rest daysWe don’t grow in the gym, we grow outside the gym with proper nutrition, time off and sleep.

Rest days are added to this fat loss guide for a reason - adding additional training on these days might affect your body’s ability to recover and in turn affect your results.

We only train 3-4 times per week ourselves! That’s really all you need as a natural athlete - there’s no need to kill yourself in the gym every day as overdoing it is as bad as under doing it!

SleepWithout enough sleep, no matter how hard you train and how strict your diet is, you will not see the best results in the mirror.

Try to get a minimum of 7 hours of sleep every night, but 8 hours is preferable. Without adequate rest and recovery your body simply will not be able to recover fast enough, and your workouts will suffer as a result.

To get the most out of the next 14 days, make sure you are getting plenty of sleep!




Your Workout Programme

Once you’ve completed steps 1-5 online, you’re ready to start working out (if you haven’t, go and complete them now).

Click below to select where you’ll be working out and you’ll be taken to the correct programme:

GYM HOME



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