www.thesculptedvegan.com

QUICK STARTGUIDE

Quick Start GuideTO GET STARTED

To get started the first thing you need to do is download the Nutrition and Training Guide and read it very thoroughly. You can also purchase is from Amazon here if you prefer to have a hard copy.

In this, I tell you exactly what you should be doing with nutrition.

CALCULATE HOW MUCH YOU SHOULD BE EATING

The first thing you need to do is log into the members area here www.thesculptedvegan.com/members and click to use the macro calculator.

Calculate your TDEE and work out how many calories you should be eating every day.

If you are training 5/6 days a week then I definitely wouldn’t recommend you go into a deficit unless you have a lot of fat to lose.

If you have over 30% body fat, then you can go into a 10 or 15% deficit. Otherwise, eat at your TDEE.

TRACK YOUR CALORIES

Once you know how many calories you should be eating, download the guide from the BONUSES tab which teaches you how to use My Fitness Pal (if you don’t know already).

If you intend to create your own food and track it, then you will use MFP.

If you intend to use the meal plans, then you don’t need to track, just simply follow the correct plan which correlates to your TDEE.

MEASURE WITH PICTURES ONLY

You take your progress pictures every two weeks. Try not to weigh yourself! It’s not an accurate way to measure your progress. As your muscle mass increases, you’ll find yourself getting leaner as your metabolism rises. As your metabolism speeds up and you have more muscle to feed, you’ll need to eat more.

Your goal is to always be aiming to increase your calories gradually. Use your progress pics as an indication of when to increase.

WHEN TO INCREASE YOUR CALORIES

Usually in the beginning, your calories will stay the same for Phase 1. In Phase 2, they usually rise by about 100-200. In Phase 3, they rise again (100-200). In Phase 4, they can rise twice, and in Phase 5, many members are increasing every 2 weeks!

The goal is to hit Phase 6 on as high calories as possible so that you can steadily reduce your calories, allowing the body fat to shred off, but keeping the metabolism roaring along.

SHOULD YOU DO CARDIO?

If you have a lot of fat to lose, or you truly just want to shift some weight, then you can do cardio up to seven days a week, in addition to your lifting. But ONLY until the end of Phase 3.

If you arrive in Phase 6 (the shredding phase) doing 3-7 days cardio a week, your body will not respond to the cardio you add in, and shredding will be much more difficult.

You need to cease all cardio by Phase 4, so that you can concentrate on bulking muscle and have an effective shred in Phase 6.

If you do choose to do cardio, make it slow steady if you can. A brisk uphill walk on a treadmill, a session on the step mill or a brisk walk outside is great.

www.thesculptedvegan.com