The Ultimate Guide for Fat Loss Success

Excercise, Nutrition and Motivation Free Program

By: Omar Isuf http://www.fatasstobaddass.com

Table of Contents
FTB Overview 3 How to Use This Program 4 FTB Exercise Program Outline FTB Exercise Form How to Follow the Workouts FTB The Science Behind It FTB Exercise Rules FTB Dietary Guidelines FTB 5 Phases of the Diet FTB Peri-Workout Nutrition Guidelines FTB Sample Dietary Guideline and Week to Week Calorie Plan FTB Nutrition Rules FTB Motivation FTB 10 Key Tips for Success FTB FAQ FTB Master Food List FTB Chef Buff Sample Meal Index FTB Chef Buff Sample Meal Listing FTB Free Program vs. Platinum Program 5-7 8 9 10-11 12 13 14-15 16 17-18 19-20 21-22 23 24 25-27 28-34 35 36

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Fatass to Badass overview

You have before you the most complete, effective and simple male fat loss program ever designed. I can say such a bold statement after meticulously tweaking and experimenting with it on hundreds of client successes over the years and am confident of the proven results. Everything is at your finger tips: the meal plan has been laid out, you can watch ALL the exercise routines on high quality HD video, you have the full workout schedule, and the nutrition and exercise rules to customize this program for you. To recap what you have received: 12 weeks of intense muscle building, fat burning workouts designed to get you MORE results in LESS time. All 25 workouts filmed in high quality HD to watch the correct technique to maximize results 84-day (12 week) meal plan where you are told exactly what to eat and when 8 week calorie calculator to customize your macronutrients for you. Final 4 week fat annihilator diet and calorie counter to lose double the weight in the previous 8 Weeks Workout schedule and workout sheets for all 12 weeks for every single workout so you can track your progress. Fatass to Badass Master Food List, if you want to make your own meals and want to know whats allowed and whats not. Progress Evaluation Tracker so you can record your results and keep you on track Unlimited support from myself, ask any question by going here. I thank you for putting your faith in me and this program and I promise only one thing: unlimited results. Now go forth, spread the word about this and conquer! All the best, Omar Isuf Of course this but a FRACTION of the complete program. This is an amazing opportunity for you to try out this revolutionary program and see why 90% of people that sign up for the free program decide to get the full program. All I ask for in exchange is that you HELP SPREAD THIS PROGRAM AND MY CONTENT ( my Youtube Channel, Facebook Page, etc)

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How to use this program

As soon as you are ready, immediately begin the workouts and the diet. The diet conveniently has three options: Stripped, Normal, and Advanced. You get to customize it according to your preferences! You should measure yourself using the progress evaluation sheet attached to record results. Do the same for the workouts with the workout sheets provided. When measuring yourself weekly make sure to do: 1. Scale weight first thing in the morning once per week. 2. Bodyfat % (if you have one) once per week. 3. Tape measurements of body (stomach, arms, hips etc) This will keep you on track.

Other resources at your disposal

1. Subscribe to my youtube videos here. There are dozen of videos all designed to help you transform your body-fast. Three additional videos are uploaded a week. This is the NUMBER ONE way to keep receiving awesome new information! 2. Subscribe to my Blog Website here. There are over 100 health and fitness articles, with more added on a daily basis. 3. Join my Facebook Fan Page here (or add me as a friend) to ask any of your health and fitness questions 4. Follow me on Twitter to get health updates here

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Fatass to Badass exercise program outline

When it comes to the exercise portion of this program, there are several key rules that you have to follow. Please take the time to review this!

How Heavy Should You Lift?

LIFT HEAVY! Only select a weight that you can DOMINATE. This means to have complete control over the weight and its speed. Select a weight that is hard, yet challenging. Always attempt to be lifting more weight every workout - this is KEY! Dont use the same weight for all the sets! The key point is to not use the same weight for all sets. If you want a video on how to use an appropriate weight, click here!

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Exercise Example - Bench Press

Lets say youve figured a good weight for you is 185 pounds and that you want to lift it 5 times - dont just do 185 each time. This will easily cause you to plateau and stagnate! There are two steps to increase your strength with this weight. The first is to ramp up the weight and warm up for more volume. This means that before you start sets at 185 you are going to warm up with several lighter sets with the same reps. So from your training weight of 185, select a weight that is at least 50 pounds less. So: First warm up with 135 and do 5 reps. Then add 20 pounds each set until you get to your training weight. So set 2 would be 155 pounds for 5 reps. Set 3 would be 175 pounds for 5 reps. After this set, you are ready to begin your TRUE sets. By ramping before it primes the nervous system and gets in extra volume without stressing your body because you are using a lighter weight. It also will make you more efficient at this exercise because you are doing it more frequently. At first you might be tired by the extra sets, but your body will quickly adapt. Rest little, lift the weight fast and pick an appropriate weight.

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After you got to your training weight. Its time to wave the weight you use. Instead of just doing 185 for four sets. Heres what you are going to do. Set 1 185 for 5 Reps Set 2 175 for 5 Reps (-10 pounds) Set 3 180 for 5 Reps (+5 pounds) Set 4 185 for 5 Reps (+5 pounds) The basic concept of wave loading for leg exercises would be max weight -40, +20, +20. Wave loading is smart because force equals mass multiplied by acceleration. The heavier the weight, the less you can accelerate, the lighter the weight the faster you can lift it. This will allow you to recruit all muscle fibres. Translation, this is smart and will work and you should do it. Now this only applies to compound movements, not isolation exercises and if you are doing a leg exercise, its 40 pound increments, not 20 pounds. Every 3 weeks, you can increase your training weight by 5 or 10 pounds, so instead of 185, you would do 190 using the same principles.

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass Exercise Form

Please refer to the videos for exercise form. To get more in-depth about particular exercises that are important, I made videos for them- check it out! How to Squat Right How to Deadlift Right How to do Proper Pull-Ups How to do Proper Push-Ups How to perform the Bench Press Really, to keep up to date about everything, you should subscribe to my youtube channel as Im uploading MORE videos everyday that would be relevant for YOU. See the channel here! You WILL Get a Six Pack WITHOUT Doing AB Work! Compound movements are the key to build a strong well developed core. You will get a six pack (see my photos of mine without doing ANY direct ab work) by following this program alone. Additional ab work is allowed in this program but understand that targeting your stomach WILL NOT remove flab there! This comes from following the diet. Ill put it this way, its not harmful but its not INCREDIBLY helpful - and this program is all about saving you time in the gym and giving you maximum results!

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How to follow the workouts

If this is your first time following a workout on paper it might seem a little confusing. Lets break down the workouts to understand. The videos will also be helpful to watch the form and flow of the routine.

Legend!
Letters The letter next to the exercise indicates the order that is to be followed. You do all of exercise A before you do exercise B, etc. IF there are multiple exercises with the same letter (like A1, A2), this is a super SET, you would perform A1, rest (if it SAYS to rest) and then go to A2, then you would rest and go back to A1, thats ONE set! Reps Sets The number of times you perform an exercise The number of times you perform a group of reps. So if it says 3 sets of 12 reps. You would do 12 reps, rest do 12 reps, rest, do 12 reps and move on! How long you rest between sets Your tempo for all reps will be FAST, try to be as EXPLOSIVE as possible!

Rest Tempo

You are supposed to warm up before exercising, then proceed to the workout and if it indicates cardio, do cardio afterwards - simple!

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FATASS TO BADASS: The science behind it

You can 100% skip this portion of the guide if you dont care about WHY this program is awesome. However if you need to understand a program to BELIEVE in it, here ya go chief! Here is a description of the full exercise portion of the Fatass to Badass routine. This revolutionary system is designed to maximize weight loss while preserving or building lean muscle. The twelve weeks are divided into 3 sections, Burn, Build and Sculpt. With the twelve weeks, typical results for the program are anywhere between 24 to 40 pounds. If you have to lose more weight, dont worry, you can just redo the program again after, but DO NOT DEVIATE from the program order, there is a reason it occurs in this way. Perform the program in the exact order it appears, with workouts on those days

Phase I Burn

In the first phase the goal is to lose as much weight as possible in as little time. This means using heavy compound, full body movements based on building strength, and gaining lean muscle. The stronger you are, the more calories you burn, guaranteeing you won`t lose any muscle. It also gives you firmer muscles at rest (known as myogenic tonus), so you wont have inflatable balloons. We always work the legs heavy, always. I know your goal is not to get jacked legs, but your legs are the biggest, most powerful muscles in your body and are crucial for weight loss, so train those legs hard! Weeks 1-2: Muscle Activation and Ignition of Metabolism The goal is to get you used to lifting heavy weights, so we focus on three full body days with cardio thrown in the mix to initiate your fat loss phase. Simple but effective, get ready to get your sweat on, boy. Weeks 3-4: Metabolism Explosion and Basic Hypertrophy Sticking with compound strength movements, each day is now given a particular emphasis to build muscle and strength (legs, chest, back). A circuit, designed to speed up your heart rate, produce lactic acid (makes you wanna puke but accelerates weight loss), is included for fun/pain/increased results.

Phase II Build

Now that you`ve been lifting heavy, its time to build an aesthetic lean physique. This means putting on muscle where every guy wants: shoulders, chest and arms. The ideal beach body physique, think a solid V-Shape.

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Extra cardio is added into the mix to keep fat loss progressing as you drop even more weight. If the previous phase was more functional (I hate these stupid terms), this phase is more bodybuilding done right. Weeks 5-6: Beach Body Focus (Beach Shoulders) Boulder shoulders are incredibly important and this two week phase is designed to give you deadly delts. Focusing on shoulder width and size, get ready to build shoulders that would make the ancient Greek sculptures pale in fear, all the while losing more fat. Weeks 7-8: Beach Body Focus (Guns and Chest Show) By doing this program, you just bought yourself two tickets to the gun show. Get ready to turn those pipe cleaners into pythons ;). These two weeks focus on arm size and upper chest thickness - two very important areas to get a rocking beach body. More cardio is thrown in to keep things progressing so suck it up and get your running on, Rocky.

Phase III Sculpt

If youve loved the results so far, get ready for the most effective portion of the program. Monster weight loss (not abnormal to lose an additional 15 pounds in this last bit and push you into full out ab glory status). The goal is to burn every single last piece of flab on your body (stomach, love handles etc), while still bringing up lagging body parts (chest, arms, shoulders, back). You will be sore. VERY sore. Hell, you will feel like you got beaten by a baseball bat. But you will become a badass after completing this! Weeks 9-10: Fat Loss Hell (Maximum Fat Inferno) Ouch. These two weeks are intense (hence the use of the words hell and inferno). Your metabolism will be on fire and coupled with your new awesome Fat Loss Annihilator meal plan, expect your body to turn super anabolic (aka build muscle and burn fat). Weeks 11-12: Blitzkrieg Final Weight Loss Well princess, you made it to the end and I wont disappoint. These next two weeks will be the hardest but most rewarding. In fact I specially named one of the workouts the complex from hell, as thats exactly what it feels like. Full of big movements with some bodybuilding specialization thrown in AND circuit training with HIIT, you will sweat, you will get tired, but you will make it and achieve a legendary body! This is the program, this is the outline, the results are there for you to take, what are you waiting for? YOU GOT THIS!!!

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Fatass to Badass exercise rules

Here are the steps for following the exercise program portion of the Fatass to Badass routine. Obey these rules at all time! 1. DO NOT DO THIS PROGRAM IF YOU ARE INJURED OR NOT MEDICALLY APPROVED TO WORK OUT (or below the age of 15). 2. ALWAYS use a weight that you can handle, always underestimate the amount of weight to lift. Get someone to spot you if you feel unsafe. 3. ALWAYS explode on the way up and control the weight on the way down. 4. STOP performing an exercise if: a) The speed of the movement slows down (you cant lift it fast and are struggling) b) Technique breaks down (you are using momentum and look like an idiot) c) Shortened range of motion (you are doing half reps instead of full reps) d) It hurts...AT ALL (see this video for more info).

5. ALWAYS warm-up before working out and stretch (and foam roll if you have one) after. Listen to me on this, you DO NOT want to be injured working out, this will make your workouts MUCH more effective. 6. SUBSTITUTE exercises that you cant do or do not feel safe doing. Here is a short non-comprehensive list. Chin-ups = Lat Pulldowns Dips = Machine Assisted Dips or Bench Dips Squats = Box Squats or Dumbell Squats (or if really struggling, Leg Press) Benchpress = Flat Dumbbell Press Deadlift = Leg Press (feet wide)

7. Follow the exact workout program, completing EVERYTHING, and only doing each program for the specific amount of time and in the exact order! 8. OBEY THESE RULES AT ALL TIMES - NO EXCEPTIONS! If you have any questions you can ask them by going here. page 12
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Fatass to Badass dietary guidelines

Expect to eat real tasty foodall the while dropping a crazy amount of weight The Fatass to Badass diet is the most effective diet ever designed as it is 100% customized to you (as opposed to those shitty cookie cutter meal plans that blow the big one). This diet is designed to maximize fat loss, prevent muscle loss (or even gain muscle on the program!), fuel your workouts, and keep you energized and full. This diet guide is comprised of the following. You have several options when pursuing the Fatass Diet Guide: STRIPPED 1. Follow the week-by-week calorie estimator below and eat from the menu of master foods (recommended if you want to change up the meal plan and dont like to be restricted by what to eat!). Simply pick compliant meals from the recipes or make your own using the food list! NORMAL 2. Completely follow the 12-week meal plan laid out (recommended if you want something you 100% cant mess up and dont want to over think your eating) EXTREME 3. Customize your nutrients by using the calorie calculator and eat from the menu (recommended if you want complete customization and total control) Whatever the choice, all will work. There are several phases to the diet, each dependent upon the previous to compound the results youll experience using this program. Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass 5 phases of the diet

Here is a description of the 5 Phases of the Diet, designed to keep your body from adapting.

Phase I Ignition (Weeks 1-2)

This kick-starts your fat loss by switching your bodys main energy source from glycogen to your fat stores. Carbs are timed to your workouts, to improve your performance on workouts, without leading to weight gain. Calories are higher on your workout days than nonworkout days. Simple, but very effective.

Phase II Burn (Weeks 3-4)

Now that your body is used to utilizing carbs around the right time...its time to shock the body and remove carbs! For two weeks you are going no-carb. This is to ensure your insulin is more sensitive and your body truly has no choice but to use fat for fuel (especially around the love handles). Extra protein is given to keep your workouts stacked.

Phase III Refuel (Weeks 5-6)

After the intense previous two weeks, your muscles will be depleted, your energy a little lower, but all for a reason! In these two weeks, you are going to refuel your body by filling up your glycogen with properly timed carbs. You are eating slightly more and this will keep your metabolism stoked (youll keep losing weight). In addition, as your workouts are designed to sculpt areas of your body, in this phase you can expect to gain muscle around your whole body (in particular shoulders) while losing fat.

Phase IV Blast (Weeks 7-8)

Back down to lower calories and carbs, the previous two weeks will have fuelled your body and workouts, now its time to use that fuel to burn even more fat. This means more intense workouts that will build slabs of muscle (arms and chest) while burning even more fat. Its hard, but it works, and you arent a Barbie, right?

Phase V Fat Loss Annihilator (Weeks 9-12)

Unleash the most powerful diet ever created. You can expect to lose more weight in the next four weeks, than in the previous eight! The cycling of these nutrients as given in this system is a hidden key towards torching fat loss in the right areas (i.e. your abs). This means cycling carbs, fats, and protein to keep tricking your body from relying on one SOURCE. This is a yet UNREGISTERED method for fat loss I stumbled upon as combining different research theories with tons infield practice and experimentation. IT IS ONLY MEANT TO BE DONE FOR FOUR WEEKS as its so intense! page 14
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When followed in perfect order, this diet and routine will give you perfect results. Over the 12 weeks, at least 30 pounds of fat (none of that water weight bs) is expected and if you need to lose less, get ready to get ripped I will state this again. The diet is MEANT to be followed in sequential order to maximize results. Any deviation, stop or modification is not recommended (however if you get really sick or something...its fine). You are supposed to follow through with the twelve weeks of dieting. At the end of the FULL program (12 weeks), take a week off before you decide to do it again (if necessary). Just dont binge on pizza and burgers!

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass peri-workout nutrition guidelines

The MOST IMPORTANT time to get your nutrition in is around your workout. There are various methods and much debate about the most effective time and amount of carbs and protein. The truth is that for most people consuming post-workout carbs and protein (of about a 2:1 ratio) is most effective and is what well use in the program. You need to just understand this is one method. Your shake would comprise of protein powder to shuttle the protein into your depleted muscles and sometimes carbs to help speed up the process. First watch this to see what I believe about protein powder. If I had to recommend a protein powder that is high quality, cost-effective, tastes good and doesnt have toxic chemicals, Id go with Biotests Grow! Whey. Its bioactive, which means its easier to absorb and unlike most protein powders its produced in America vs China. Im not endorsed by them and I ask you to make your own objective opinion. Also if you want to completely customize your protein powder and cost is NOT an issue then www.trueprotein.com is a great choice as you get to choose what type of protein goes into it and everything else! I tell you each two weeks what workout nutrition guidelines to follow but you can NEVER go wrong with one serving of fruit (like a banana) and 1 scoop of protein powder (simple AND effective!).

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass sample dietary guidline

Included in this program is a customized calorie calculator you can use to get your exact calories each week to burn the maximum amount of weight. However if you want a sample week by week estimate with macros, here they are provided for you! Below the calories are how many meals from each of the sections in the recipe book youd have to eat to get those calories! So 4 High Protein, 1 Carb Meal would mean to consume any of the 4 high protein meals from the menu and 1 carb meal - simple!

Nutrition Weeks 1-2 Ignition

Workout Day Calories 2000 Calorie Breakdown Calories from Protein 45% 945 Calories from Fat 40% 840 Calories from Carbs 15% 315 4 High Protein Meals 1 Carb Meal Non-Workout Calories 1900 Calorie Breakdown Calories from Protein 50% 950 Calories from Fat 45% 855 Calories from Carbs 5% 95 5 High Protein Meals Post-Workout Drink Grams Calorie Breakdown Protein 40 160 Carbs 50 200 1.5 Scoops Protein Powder 2 Fruits

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass sample dietary guidline

Nutrition Weeks 9-12 Fat Annihilator Diet
This is by far my most effective diet that Ive ever used or witnessed. The basic premise of the diet is to cycle your nutrients (carbs, protein and fat) so that your body DOES NOT adapt to any of the nutrients. As a result, this diet works for everyone - every single time. However, I must stress that you only follow this diet for the four weeks given. DO NOT exceed four weeks and obey my directions at all atimes. You will find on this diet that despite the lower calories you are full, which is normal. Those that have poor insulin sensitivity or blood sugar issues might experience a dip in energy at first, but this will go awayin the first two weeks.

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass nutrition rules

Here are the steps for following the diet and master food list that Ive given you. Follow these strictly for the next 12 weeks to get awesome results! 1. ONLY EAT WHATS ON THE LIST (with the exception that I didnt list nongreen veggies, eat those as well but count the carbs!) 2. To calculate how many calories you are eating, go to www.fitday.com. Log everything. Compare this to your week to week plan and make sure it is TRUE. 3. It is best not to cheat...REMEMBER THIS. 4. Follow the diet, but note that it is actually better to eliminate the following foods from your diet (basically the ones highlighted in yellow). DEFINITELY ELIMINATE COW Dairy products (cause inflammation, if you must eat dairy, eat either sheep or goat, do not eat the cow variety) Gluten (wheat, pasta, bread, barley and rye) Corn and corn-containing products All processed food bullshit (and anything with a lot of caffeine) Soy Artificial Sweeteners WOULD BE Good Idea ELIMINATE Pork

5. The diet is to be followed strictly for at least 6 of the 7 days. To follow it 7 out of the 7 days is even better. However if you completed all of the workouts and have eaten clean, on the 7th day you can have ONE CHEAT MEAL (that means a slice of pizza NOT a whole pizza!) and then go back to your diet for the rest of the day 6. Consume post-workout drinks only after strength sessions (days that you have workouts). Look at the chart to see what should be in it. 7. In terms of condiments, you use any spices, salt pepper, 0 calorie mustard, soy sauce and stevia...NOTHING ELSE 8. The best liquids to consume are water and Green Tea (or any herbal tea). Crystal light, coffee, diet pop, and zero-calorie flavoured water are not encouraged but if necessary can be used instead of something worse (see below). page 19

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9. No liquid calories (except for your post workout shakes), meaning no juice, Red Bull, V8, Gatorade or soft drinks. 10. NO MATTER WHAT - Dont eat foods that sound TOO good to be true no fat or sugar ice cream or anything completely artificial, this will mess with your stomach and body composition - TRUST ME. 11. No thermogenics, diet pills, hydroxycut or any other bullshit. They dont work and waste your money. 12. Eat your carbohydrates around your workouts, and never exceed 30 grams of carbs per meal. Best times to eat your carbs are post-workout, preworkout and for breakfast. Do not eat them late at night! Stack your carbs EARLY in the morning. 13. Divide your meals into small frequent portions (at least 4-6 portions), eating like a King in the morning, a Prince at lunch, and a Pauper (poor asshole) at dinner. If you have any questions you can ask them by going here.

CHEF BUFF Complete Meal Recipe Index

Look the first time I tried to cook my own food, I had the fire truck called on me. NOT cool at all. Ive given you over 65 different meal options. I understand not everyone is an Iron Chef, so below I explain in easy steps how to prepare each meal so you are can enjoy this tasty food! Remember its always a good idea to prepare your food the day before (or on the weekend) so you dont have to prepare each meal one at a time! Please see the attached Recipe INDEX and MEAL PLAN! Feel free to design your own meal plan based off of these meals, or if in the 12 week meal plan youd want to switch one meal for another, thats fine, just make sure its from the same category!

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass motivation

12 Keys to Fat Loss Success
I know all too well how sometimes we can have the best intentions to transform our body but for whatever reason it doesnt happen. I actually figured out the 12 keys to successfully transforming your body. Below Ive compiled my videos on this series from my popular E-Book Driven to Change: How to Turn a Fat Loss Failure into an instant success! This book is included as part of buying this program. Enjoy and use whenever you need a daily dose of inspiration. Heres a snap shot! 1. 2. 3. 4. 5. 6. Purpose and Desire You have to know why you want to transform your body to be able to stick with it. Take before photos and truly ask why you are doing this. Watch the Purpose and Desire Video Planning If you fail to plan, you plan to fail. Create a successful plan thats specific, measurable, action oriented and with an end goal for success. Watch the video on Planning Intensity Intensity accelerates fat loss. It saves you time and gets you more results. It is the fastest path to success. Use it. Watch the video on intensity Recovery Afford ample time to sleep and recover your body. Resting both body and mind hastens the fat loss process by turbo charging your body. Watch the Video on Recovery Focus and Faith For it to work, you have to believe you will succeed. Focus on the most important tasks and do them first to get the most results. Watch the video on Focus and Faith Fun! If you enjoy what you do, youll stick to it. Smile, keep your routine fresh, exciting and challenging to cultivate persistence. Watch the video on Having Fun

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7. 8. 9.

Persistence There will be times of failure and thats ok. You need to stay motivated and stay true to yourself for results to follow. Watch the video on Persistence Positive Belief Always remain positive, no matter what happens. When you view the glass as being half full, youll push through, champ! Watch the video on Positive Belief Progression Attempt to become better each and every single day, in small measurable ways to make large progress over time. Watch the video on Progression

10. Accountability You must have a positive self-image and relationship with your body. Watch the Video on Accountability 11. Knowledge Always attempt to learn more, to be better, to listen to those who know more than you and form your own informed opinion. Watch the video on Knowledge 12. Social Support Who you deal with determines who you are. Surround yourself with positive, energetic people instead of negative energy vampires. Watch the Video on Social Support

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass 10 key tips for success

1. Fat loss is a war not a battle. This means consistency is key over time. We all wanted results yesterday but by following a healthy, smart exercise and meal plan consistently; you will get all the results in the world! Be realistic with your goals. Want to be beach ready by X date? Do not say you want to lose 30 pounds in 30 days- it will not happen. Set yourself up for success by making realistic goals you can achieve. This will inspire you to do more! The scale doesnt define you. Seriously, the scale is pretty much the worst measurement of success. Due to 100 different factors it can fluctuate up or down excessively, week to week. Instead go by how clothes fits and how you look (take those photos!) Dont beat up on yourself. If you fall of the wagon, get right back on it! Everyone makes mistakes, but its those that learn from those mistakes and come back stronger than ever who truly succeed. Surround yourself with positive people. Toxic people will bring you down, laugh at your goals and hold you back. Instead deal only with people who support and encourage you. You can chat anytime on the page (here.) with other like minded men. Seek progression. You shouldnt be doing the same old routine week to week, with the same reps, sets and weights. Luckily this program covers this for you. Always try to do more and be better! Plan for success. This means preparing your meals in advance (I usually set aside two hours on Sunday for the rest of the week). Believe in the Program. This program works. Plain and simple, trust me, follow it and believe, and you too will succeed. Bust Ass! Your workouts should be intense, care people in your gym and get a sweat on. Do not lift like a Barbie!

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10. Have an Awesome Time! Seriously life is about having fun, do not stress over this transformation, lets have a good time!

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Fatass to Badass FAQ

This is a section if you have any other questions about the program. Its very straight-forward but if you have any other questions, do not hesitate to ask me here. Can I repeat the program after I complete it? Yep! If you have more weight to lose, take one week off after doing 12 weeks and you can jump right back on. Im a female, can I do this program? NO. Im vegetarian are there any substitutes for me? As a vegetarian you can still do the program, your protein will just be of the vegetable variety (protein powders, more lentils, egg whites, fish etc). Can I do a workout on another day (it says Wednesday but what if I cant do it then)? Yes. What if I have to pause the program (sickness) or dont have access to equipment? Simply stop where you are and resume afterwards. Can I eat something other than whats on the list? Generally no, but if it is something healthy (rutabaga, brussel sprouts, beets) then yes, just be smart about it! I cheated, should I starve myself the next day? NOPE, just keep going like NOTHING else happened.

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

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Fatass to Badass master food list

c = Cooked PROTEIN
Beef extra-lean (c) Bison (lean) (c) Chicken Breast (c) Deli Meat (lean) Egg Whites Eggs Whole, large Ham (c) Liver (c) Lobster (c) Pork (lean) (c) Salmon (c) Sole (c) Tilapia (c) Trout (c) Tuna (c) Turkey Breast (c) Veal (lean) (c) Whey Protein White Fish (c) Wild Game (c) Canned Fish (Salmon)

Eat only what is on the list! r = Raw green = Avoid! red = Banned! Serving Size
50g 65 g 65 g 100 g 3/4 cup 1 100 g 80 g 100g 65 g 75 g 100 g 100 g 100 g 100 g 65 g 65 g 1 Scoop 100 g 65 g 100 g

Calories
80 100 100 90 100 80 90 80 100 90 100 90 90 90 100 100 100 100 90 100 100

FRUIT
Apple (any) Banana Blackberries Blueberries Cantaloupe Cherries Grapefruit Grapes Guava Kiwi Mango Orange Papaya Peach Pear Pineapple Raspberries Strawberries Tangerine Watermelon

Serving Size
1 3/4 150 g 150 g 150 g 150 g 1 150 g 1 1 3/4 1 150 g 1 1 150 g 150 g 150 g 2 150 g

Calories
80 90 80 80 75 80 90 90 80 80 90 70 80 60 80 90 80 60 80 75

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LOW GLYCEMIC CARBS

Amaranth (r) Beets Buckwheat (r) Carrots Green Beans (r) Kidney Beans Lima Beans Lentils (r) Parsnips Pumpkin Quinoa (r) Rolled Oats (r) Rutabaga Squash Steel Cut Oats (r) Sweet Potato (small) Turnip Yellow Beans (r) Ezekiel Bread Kamut Bread Rye Bread Wraps (low-carb)

Serving Size
1/4 cup 2 1/4 cup 1/2 cup 1/4 cup 1/4 cup 1/4 cup 50 grams 200g 200g 1/4 cup 1/2 cup 200g 200g 1/4 cup 150g 1/2 cup 1/4 cup 1 slice 1 slice 1 slice 1 wrap

Calories
125 125 125 120 125 125 125 150 125 125 125 125 125 125 125 125 120 125 120 120 120 120

FAT
Almond Butter Almond Milk (unsweetened) Almonds Avocado Brazil Nuts Butter Cashews Coconut Milk Coconut Oil Extra Virgin Olive Oil Fish Oil Flax Seed Goat Butter Hazelnuts Macadamia Nuts Peanut Butter (natural) Pecans Pumpkin Seeds Sesame Seeds Sunflower Seeds Tahini Walnuts

Serving Size
1 tbs. 2.5 cups 20 g Half 20 g 1 tbs. 20 g 100 cal. 1 tbs. 1 tbs. 10 capsules 1 tbs. 1 tbs. 20 g 20 g 1 tbs. 20 g 20 g 20 g 20 g 1 tbs. 20 g

Calories
100 100 110 125 110 110 110 100 120 120 100 85 110 110 110 100 110 110 110 110 85 110

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DAIRY

Fat-free yogurt, no sugar 1% Milk Skim Milk 4% fat cheese 18-25% fat cheese Cottage Cheese, 1% fat Goat Cheese Goat Milk Greek Yogurt (Natural) Sheeps Milk Green veggies - Unlimited Artichoke Asparagus Bok Choy Broccoli Brussel Sprouts Cabbage Cauliflower Celery Collard Greens Cucumber Green Onion Green Peppers Kale Lettuce Mustard Greens Okra Peas Rapini Spinach Sprouts Swiss Chard Watercress Zucchini

Serving Size
100-125 g 100 ml 150 ml 40 g 25g 125 g 30 g 100 ml 100 g 50 ml

Calories
80 90 70 100 90 100 90 90 100 90

NON-Green veggies - Small Amounts Eggplant Garlic Ginger Mushrooms Onions Red Bell Peppers Rec Chili Peppers Shallots Tomatoes

BANNED FOOD - DO NOT EAT ANY OF THIS!

Breads (all) Pasta ANY Processed Food Soy or Soy Products ANY Sugar

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Chef Buff Complete Meal Index

Feel free to substitute any meal with a matching meal in the same category!

NUTRITION WEEKS 1-2 IGNITION

Day MONDAY Type Time Calories 2000 300 WORKOUT

Chicken Quinoa 7:00 am Chicken Breast (135 grams) Uncooked Quinoa (1/4 cup) Fish Oil (12 capsules) PW Meal Whey (1 scoop) Fruit of your choice (2 pieces) Egg White Avocado Omelette Egg Whites (1 cup) Olives (8 medium) Avocado (1/2) Zucchini cooked in it Tuna Avocado Supreme Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce 11:00 am

120 300

12:30 pm

300

3:30 pm

300

Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 Tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Lean Steak 9:00 pm 300 Eye Round Roast Steak (0 Fat, 200 Grams) Mixed green veggies (cooked in 1/2 tbsp. coconut oil) Daily Calories Protein 45% Fat 40% Carbs 15% Total 1920

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NUTRITION WEEKS 1-2 IGNITION

Day TUESDAY Type Time Calories 1900 OFF

No Bun Buff Burger 7:00 am 300 Extra Lean Ground Beef (180 grams) Asparagus, steamed Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Steak and Eggs 3:30 pm 300 Eye Round Roast Steak (0 Fat, 100 Grams) Eggs, scrambled (2) Spinach Salad Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 Tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820

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NUTRITION WEEKS 1-2 IGNITION

Day WEDNESDAY Type Time Calories 2000 WORKOUT

Blueberry Shake 7:00 am 300 Whey (1 scoop) Blueberries (1 cup) Almond Milk (1 cup) Fish Oil (12 capsules) 120 PW Meal 11:00 am 300 Whey (1 scoop) Fruit of your choice (2 pieces) Protein Shake with Flax 12:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Tuna Avocado Supreme 3:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Grilled Tilapia with Kale 9:30 pm 300 Grilled Tilapia (200 grams) Season with lemon, parsley, salt, Kale Stir Fry Olive oil (1 tbsp.), red pepper flakes, seasoning Protein Fat Carbs Total Daily Calories 45% 40% 15% 1920

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NUTRITION WEEKS 1-2 IGNITION

Day THURSDAY Type Time Calories 1900 OFF

Canned Salmon 7:00 am 300 Salmon (1 can) Olive Oil (1 tsp) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Chicken Salad 3:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Tuna Avocado Supreme 6:30 pm 300 Tuna (1 can) Avocado (1/2) Franks Red Hot Sauce Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)

Protein Fat Carbs Total

Daily Calories 50% 45% 5% 1820

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NUTRITION WEEKS 1-2 IGNITION

Day FRIDAY Type Time Calories 2000 WORKOUT

Classical Oatmeal 7:00 am 300 Almond Milk (1 cup) Protein Powder (1 scoop) Steel Cut Oats (1/4 cup) Fish Oil (12 capsules) 120 PW Meal 11:00 am 300 Whey (1 scoop) Fruit of your choice (2 pieces) Canned Salmon 12:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine lettuce) Classic Buff Boiled Eggs 3:30 pm 300 Eggs, boiled (4) Lettuce salad Coconut Chicken Stir Fry 6:30 pm 300 Chicken Breast, cooked (135 grams) Coconut Oil Shredded Cabbage Add other green veggies, cook and season Grilled Salmon 9:30 pm 300 Grilled Salmon with Lemon (200 grams) Bok Choy, steamed Protein Fat Carbs Total Daily Calories 45% 40% 15% 1920

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NUTRITION WEEKS 1-2 IGNITION

Day SATURDAY Type Time Calories 1900 OFF

Classic Buff Boiled Eggs 7:00 am 300 Eggs, Boiled (4) Lettuce Salad Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Almond Protein Shake 12:30 pm 300 Protein Powder (1 scoop) Almond Milk (1 cup) Almond Butter (1 tbsp.) Canned Salmon 3:30 pm 300 Salmon (1 can) Olive Oil (1 tsp.) Apple Cider Vinegar (1 tbsp.) Mix with leafy greens (like romaine) Grilled Salmon 6:30 pm 300 Grilled Salmon with Lemon (200 grams) Steamed Bok Choy Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.)

Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820

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NUTRITION WEEKS 1-2 IGNITION

Day SUNDAY Type Time Calories 1900 OFF

Egg White Goat Cheese Omelette 7:00 am 300 Egg Whites (1 Cup) Olives (30 grams) Goat Cheese (40 grams) Zucchini cooked in it Mixed green veggies (side) Fish Oil (12 capsules) 120 Snack 10:00 am 200 Yogurt (1 cup) Strawberries (150 g) Turkey Pecan Salad 12:30 pm 300 Turkey Meat (135 grams) Roasted Pecans, chopped (20 grams) Lettuce with green peppers and apple cider vinegar Beef Liver and Side Green Salad 3:30 pm 300 Beef Liver (200 grams) Side Salad with Olive Oil (1/2 tbsp.) Chicken Salad 6:30 pm 300 Chicken Breast, cooked (135 grams) Olive Oil (1 tbsp.) Spinach Green Peppers Lemon, sea salt, black pepper, red chili flakes Protein Shake with Flax 9:30 pm 300 Protein Powder (1.5 scoops) Flax (1 tbsp.) Protein Fat Carbs Total Daily Calories 50% 45% 5% 1820

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER page 34
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Fatass to Badass Complete Meal List

All meals are interchangeable as long as they fall in the same category. Simple, basic recipes that are healthy and easy to make. As long as the food contains ingredients from my mast list, its okay. HIGH PROTEIN + FAT FULL MEALS (300 Calories)

Olive Chicken Salad Fish in Olive Oil Olive Oil (1 tbsp.) Fish (100 g) Chicken (70 grams) 1 Tbsp. Olive Oil (1 tbsp.) Olives (40 grams) Nuts of choice (10 grams) Spinach, mix with lemon and chili flakes Cook Fish and Cabbage in Olive Oil Eggs in Goat Butter Tuna Avocado Supreme Eggs (3) Tuna (1 can) Goat Butter or Coconut Oil (1/2 tbsp.) Avocado (1/2) Romaine Lettuce on side Franks Red Hot Sauce

Whey and Nuts Nuts and Eggs Whey (1 scoop) Eggs, boiled (3) Natural Peanut or Almond Butter (1 tbsp.) Nuts of choice (10 grams) Almond Milk (2 cups) Broccoli Steamed

Chicken Avocado Salad Coconut Chicken Stir Fry Avocado (1/2) Chicken, shredded (70 grams) Chicken (70 grams) Coconut Oil (1.5 tbsp.) Kale, mix with lemon, salt and chili flakes Shredded Cabbage Steam cabbage and then cook with Steak in Butter chicken in oil, season 100g Steak (100 grams) Oil of Choice (1 tbsp.) Nuts of choice (5 grams)

Of course this is but a FRACTION of the complete program, CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER

page 35

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Fatass to Badass Full Program

This free program is just a fraction of the full program. See how the two compare below. 90% of people who sign up fo the free program, get the full program. Free Program VS. Platinum Program Workouts Weeks 1-8 Free Program Platinum Program

HD Videos of Phase I Build Workouts HD videos of Phase II Burn Workouts HD videos of Phase III Sculpt Workouts FTB Exercise and Nutrition Guide Master Food List Exercise Guidlines Nutrition Guidelines Customized Nutrition Calculator

Workouts Weeks 9-12 FTB Secret Transformation Ebook 12 Week, 84 Done For You Meal Plan Article and Video Support Personal Email Support for Questions FAT Annihilator Nutrition Final 4 Week Blitz Progress Evaluation Tracker 12 Week Nutrition Guide

CLICK TO SEE WHAT THE FULL PROGRAM HAS TO OFFER