the body transformation blueprint pdf, ebook by sean nalewanyj

The Body Transformation Blueprint™ by Sean Nalewanyj

By Sean Nalewanyj

http://tinyurl.com/ENBodyTransformationBlueprint

www.SeanNal.com

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Disclaimer

Before beginning any new exercise, nutrition or dietary supplement program you should

consult a physician first. The information presented herein is not meant to treat or prevent

any disease or to provide the reader with medical advice. If you are looking for specific

medical advice then you should obtain this information from a licensed health-care

practitioner.

This publication is intended for informational use only. Sean Nalewanyj and

will not assume any liability or be held responsible for any form

of injury, personal loss or illness caused by the utilization of this information. The individual

results obtained from these methods will vary from person to person and we make no

guarantee as to the degree of results that you will personally achieve.


www.SeanNal.com

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ABOUT THE AUTHOR Sean Nalewanyj

Once an awkward, 125-pound, �geeky� social outcast,

Sean Nalewanyj is now a renowned muscle building and

fat loss expert, best-selling fitness author and success

coach.

Sean has been researching and promoting natural

bodybuilding and fat loss techniques for the past decade,

has written articles for dozens of the most popular fitness

sites on the web, and is recognized as an expert authority

on the subjects of building muscle, burning fat and

gaining strength fast.

Through his highly successful website, , and his free

information-packed online email course (visit his website using the link above for

signup details), Sean has helped thousands of average, everyday people from all over

the world overcome a lifetime of insecurity and get into the best shape of their lives.

In less than one year of existence, his widely acclaimed online muscle building program,

"The Body Transformation Blueprint" shot up to

#1 like a bullet and was immediately endorsed by many

of the top experts in the field.

His system garnered so much attention from the public

that it was even mentioned in the most prestigious

publication in North America, The New York Times.

In a bodybuilding world where intense marketing hype and exaggerations have

become the norm, Sean is well respected for his direct, no-nonsense approach. He

admits that achieving a standout body is not a �walk in the park� like most promoters

make it out to be, but believes without a doubt that he can help anyone achieve their

fitness goals as long as they are willing to put forth the effort�

You can read more about Sean and his full-blown muscle building success system by

clicking here to visit his website.




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Sean is also the owner and operator of �The Muscle Building & Fat Loss Inner

Circle�� A private, members-only body transformation community dedicated to

keeping subscribers up to date on all of the most cutting edge fitness strategies

available.

Not only do M.F.I.C members gain access to a massive library of regularly updated

muscle building and fat burning information, but they are also able to meet, chat and

make friends with one another using the vast collection of �interactive� applications

provided, such as instant messaging, discussion forums, live chats and more.

Lastly, Sean is the author and creator of a best-selling fat loss program known as

�The Real Deal Body Transformation System�. If your primary focus is to burn

fat, carve out 6-pack abs and increase your health and energy levels naturally and

safely, this is the program for you.

This explosive fat loss package contains every single tip, trick and strategy you need

to achieve a lean and impressive physique without fad diets, bogus supplements or

fancy equipment of any kind.




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Introduction

There�s an age-old saying that has been around for many years and that can be

applied to almost any area of life. The saying says�

�Those Who Fail To Prepare Are Preparing To FAIL!�

This wisdom-filled quote directly applies to the concepts of building muscle, burning

fat and gaining strength.

You can have all of the inner drive and motivation in the world, but without an

intelligently structured plan and a blueprint for success, you�re most likely not going to

get anywhere.

It continues to amaze me how many people I see entering the gym week in and week

out, slaving away on the same old, ineffective techniques and never making any real

progress with their physiques. There�s just no logic or rationale behind what they�re

doing, and it�s only a matter of time before they give up for good.

It�s no surprise that over 95% of people in the gym end up failing miserably and

never reaching their goals.

It�s not due to a lack of willpower or motivation� it�s because they are simply

uneducated. There�s just no method to their madness.

They come to the gym, toss weights around aimlessly, neglect their diets and then

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can�t figure out why they aren�t growing. Tired and frustrated with their lack of

progress, they eventually give up for good.

Luckily, you won�t be one of those people!

The fact that you are reading this report right now shows me that you realize the

critical importance of proper planning, and because of that, your chances of

successfully will be greatly increased.

In this report I�m going to get right down to the basics by outlining 8 of the most

crucial, powerful steps that should be applied to ANY muscle-building program.

These steps are not highly complex and are not rocket-science, but I�m continually

amazed at the overwhelming percentage of aspiring trainees who fail to implement

them.

So let�s get right down to business�

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Critical Muscle-Building Strategy #1 Provide your body with a surplus of calories by ensuring that your

caloric intake exceeds your caloric expenditure.

This is first and foremost on the list.

Beyond planning a proper workout schedule with all of the

right exercises, sets, reps and rest periods lies this one simple

rule of muscle growth. A rule that absolutely MUST be followed

if you ever want to see measureable muscle gains�

In order to build muscle, you must consume more calories than you burn!

This is a basic biological law of muscle growth, and if you fail to consume an

adequate number of calories per day you will NOT build muscle, plain and simple.

The work that you perform in the gym is simply the �spark� that sets the muscle

growth process into motion. However, the REAL magic takes place when you are out

of the gym, resting and eating. This is when your body will use the nutrients that you

consume to begin repairing your damaged muscles and increasing their size and

strength in preparation for your next workout.

If you don�t provide your body with the raw materials needed to facilitate growth, this

process simply cannot take place.

In order to provide your body with the calories necessary to fuel muscle growth and

to keep your body in an anabolic, muscle-building state at all times, you should be

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consuming anywhere from 17-20 calories per pound of overall bodyweight every

single day. So, if you weigh 150 pounds�

150 x 17 = 2550

150 x 20 = 3000

�Then you should be consuming anywhere from 2550-3000 daily in order to build

muscle.

You should adjust this number based on�

a) Your Metabolic Rate � Are you naturally thin and have a hard time gaining

weight? Or do you seem to put on body fat just by looking at food? Depending on

your overall body type you can adjust the number higher or lower.

b) Your Activity Level � Do you play sports or work a physically strenuous job? If

so, you�ll need to consume more calories in order to compensate. If you�re fairly

sedentary and aren�t very physically active (besides your weight workouts of course),

then you probably won�t need as many calories as someone who is more active.

c) Your Goals � Are you aiming to bulk up and build as much overall body mass as

you possibly can? If so, you�ll obviously want to consume as many calories as you

reasonably can. Are you simply trying to build a little bit of extra muscle and look

better overall? If so, then a slight caloric increase is all you�ll need.

Based on these 3 factors above you can decide where to place yourself on the caloric

range.

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Do NOT overlook this aspect of the muscle growth process!

Most trainees are so concerned with their workouts that they highly underestimate

the importance of proper nutrition. If anything, nutrition is even MORE important

than what you accomplish in the gym.

If you fail to eat properly by not providing your body with an adequate number of

calories each day, building muscle will be physically impossible.

The caloric method I just outlined is known as �The Basic Multiplier�. To get an even

more accurate number that takes specific individual factors into account, such as

age, sex, height, activity level, body composition etc� You�ll definitely want to check

out The Body Transformation Blueprint , where I outline 2 other calculation

methods that will give you a dead-on, precise number to help you maximize your

muscle gains while keeping your body fat increases to an absolute minimum.


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Critical Muscle-Building Strategy #2 Consume the right types of calories from the proper muscle

building food sources.

We�ve just established that in order to build muscle, you�ll need to always ensure that

your caloric intake exceeds your caloric expenditure. That�s all fine and dandy, but it

really only tells us half of the story.

Sit down and feast on big macs, ice cream cones and potato chips and your caloric

intake would easily exceed your caloric expenditure� but do you think this would be

an intelligent approach to building muscle?

Of course not. You need to realize this�

All calories are NOT created equally!

The raw number of calories that you consume determines whether you�ll lose weight,

maintain your weight or gain weight� but it is the type of calories that will determine

what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)

Your obvious goal is to build lean muscle mass while keeping body fat gains at a

minimum, and therefore you�ll need to focus on consuming the right types of calories

from the proper food sources.

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The 3 main food groups that you should be concerned with are�

1) High Quality Protein � Protein builds and repairs muscle tissue and is the most

important nutrient for those trying to increase their lean mass. Stick to high quality,

easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage

cheese, peanuts/natural peanut butter and whey.

2) Natural, High Fiber Carbohydrates � Carbohydrates aid in the absorption of

protein, provide your muscles and brain with energy throughout the day and also help

to maintain an optimal hormonal environment within the body.

Stick to unrefined, high fiber sources that will provide you with a steady stream of

sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice

and whole grain products.

3) Healthy, Unsaturated Fats � Not all fats will make you fat, and essential fatty

acids fit that profile. EFA�s are highly beneficial to the muscle growth process by

increasing testosterone levels, improving the metabolism and volumizing the muscle

cells. Some good sources of EFA�s include fatty fish, nuts, seeds, avocados and liquids

like flaxseed and olive oil.

These 3 food groups should make up the bulk of your diet, and should be spread out

over the course of about 5-7 small meals daily. It may seem like a lot of work at first,

but over time you�ll get used to it.

The Body Transformation Blueprint includes nine 84-day meal plans to make

this process as easy and painless for you as possible. The plans range from 2000-


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6000 calories and outline exactly what you should eat each day, and when you

should eat it.

You also get full grocery lists and meal preparation instructions, so there�s absolutely

no guesswork involved. Just find the appropriate caloric level and you�ll be all set to

go!


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Critical Muscle-Building Strategy #3 Increase your daily water intake significantly.

Water is an absolutely critical component to the muscle-building

process and to overall body health in general. Failing to keep

yourself properly hydrated throughout the day will have a

negative impact on literally every single process within your

entire body!

Most people know that they should be drinking "plenty" of water every day, but how

many actually do?

If you really paid close attention to your water intake you'd probably be surprised at

how little you actually consume.

What makes proper water intake so amazingly important?

Well for starters, it�s the most abundant element in your body. It is ranked only 2nd to

oxygen as being essential to life.

Your body can survive for weeks without food, but without water you'd be dead in

just a few days.

Roughly 80% of your body is made up of water; the brain is 85% water and lean

muscle tissue is 70% water.

Research has shown that being even slightly dehydrated can decrease strength and

physical performance significantly. In fact, merely a 3-4% drop in your body's water

levels will lead to a 10-20% decrease in muscle contractions.

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Not only will water increase your strength, but it also plays a large role in preventing

injuries in the gym. Highly intensive training over a long period of time can put

unwanted stress on your joints and connective tissue, and water helps to fight against

this stress by lubricating the joints and forming a protective "cushion" around them.

So, just how much water is enough?

To find out how many ounces of water you should be consuming every day, multiply

your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be

consuming around 90 ounces of water every day.

150 x 0.6 = 90

I know it sounds like a lot, but if you plan your day out properly it shouldn't be a

problem. Keep a water bottle with you at all times and sip from it periodically. Keep

water in the places where you spend most of your time: in your car, at work, on your

nightstand etc.

Another good method to ensure that you drink enough water is to pre-fill a few 16

ounce bottles at the beginning of the day. This way you can have a visual

representation of where your water consumption is at any point in the day.

For the first few days you'll probably find yourself running to the bathroom quite

frequently, but your body will soon adapt to the increased water volume and this will

no longer be a problem.

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Critical Muscle-Building Strategy #4 Keep a detailed record of every single workout that you perform

and strive for improvement every week.

This muscle-building technique should form the underlying basis for your entire

workout plan. When it comes to structuring a proper approach in the gym, this is the

most important overall factor, bar none.

Everyone is so obsessed with all of the specific principles in the gym (such as exercise

selection, rep ranges, which days to spend in the gym, how many sets to perform

etc.) that they fail to see the big picture.

Regardless of what type of approach you are taking in the gym, the underlying factor

for success is progression.

Our bodies build muscle because of an adaptive response to the environment. When

you go to the gym, you break down your muscle fibers by training with weights. Your

body senses this as a potential threat to its survival and will react accordingly by

rebuilding the damaged fibers larger and stronger in order to protect against any

possible future threat.

Therefore, in order to make continual gains in muscle size and strength, you must

focus on progressing in the gym from week to week in order to consistently increase

the stress level. Progression can take 2 main forms...

a) Increasing the amount of weight lifted on a specific exercise.

b) Increasing the number of reps performed with a given weight on a given exercise.

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If you�re able to improve on at least one of the above factors each week in the gym,

your body will be given continual incentive to grow larger and stronger.

If you neglect these factors and enter the gym without a concrete plan in mind, you�ll

be ignoring the very foundation of the entire muscle growth process, and your gains

will surely stagnate.

Your goal is to always be getting better from week to week!

In order to keep track of your progress and to make sure that you�re seeing continued

improvement, I�d highly suggest making use of a workout logbook.

You should write down the date, the muscles you�re training, all of the exercises that

you performed, the weight that you lifted and the number of reps you were able to

execute.

The next time you enter the gym, sit down for a minute before your workout and

review those numbers. Your goal is to now improve upon all of those figures by either

using slightly more weight or performing an additional rep or two.

The Body Transformation Blueprint includes a nifty

little tool called �The MGT Progress Tracker 6000� which

allows you to track not only your workouts, but virtually

every other aspect of your muscle-building program as well

including your body weight, muscle gains, body fat %, diet,

strength increases, progress pictures and more.



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Simply login to the password-protected member�s area and you�ll gain instant access

to all of your personal workout information so that you can view your current status

and set goals in order to progress further.

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Critical Muscle-Building Strategy #5 Be prepared to train at a high level of intensity every single time

you enter the gym. If you think that building muscle is going to be a walk in the park and that you can

simply enter the gym, �go through the motions� and then go home, you are sadly

mistaken.

The reality is that if you want to experience any appreciable gains in muscle size and

strength, you�re going to have to be prepared to train hard. This is one of the key

factors separating those who make modest gains from those who make outstanding

gains.

Most people just plain don�t train hard enough!

As soon as the exercise starts to get difficult their spotter jumps in and begins

needlessly assisting them, or they simply put the weight down altogether.

BIG mistake!

The gym is a war zone, and if you want to be victorious, you must be willing to

endure the battle.

Intense weightlifting is perceived as a threat to your survival, and the body responds

to this by increasing the size and strength of the muscles to battle against the threat.

Therefore, in order to see the most dramatic response in size and strength, you

must push your body as hard as you safely can.

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This can be achieved by performing all sets in the gym to the point of concentric

muscular failure�

Concentric Muscular Failure: The point at which no further positive repetitions can

be performed using proper form despite your greatest efforts.

This is very challenging and will require a lot of mental toughness on your part. I�m

not going to sit here and feed you a pack of lies by saying that training for muscle

size is an easy task. It�s not!

Some argue that training to failure is not necessary in

order for muscle growth to occur, and the truth is that

they are absolutely correct.

You could never train to failure and over time you would still see gains in muscle mass

and strength. The only true requirement for muscle growth to occur is progression.

However, (and that�s a big however) if you�re like 99% of the population, then you

want to experience those gains as quickly and efficiently as you possibly can. While

training to failure isn�t necessary for growth to occur, it IS necessary if you want

maximum growth to occur in the shortest period of time possible.

Even if you are not able to train to muscular failure (perhaps due to injuries or other

limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set

don�t force you to dig down deep and don�t place your body under a reasonable

amount of discomfort, you quite simply are NOT training hard enough!

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Critical Muscle-Building Strategy #6 Avoid overtraining by limiting your overall workout volume and

by providing your body with sufficient recovery time in between

workouts.

This is one of the most common and most deadly mistakes that almost all beginners

run into. They naturally assume that the more overall work they perform in the gym,

the greater their results will be.

Heck, when I was a beginner myself I thought the same thing.

Who can blame us for thinking that?

In almost all aspects of life this basic logic holds true. If you want to perform well on

a school test, you need to maximize your studying time. If you want to improve your

skills in a specific sport, you need to practice as much as possible.

When it comes to training for muscular size and strength, you can take this basic logic

and toss it right out the window, down the street and around the corner!

The key thing to realize is that your muscles will NOT grow larger and stronger if they

are stressed beyond the point of recovery. Remember, training with weights is merely

an activity that sets the wheels in motion; it �sparks� the muscle growth process and

�tells� your body to start building new muscle tissue� But the actual growth process

takes place away from the gym while you�re eating and resting.

If you disturb the recovery process, your muscles cannot rebuild themselves.

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Overtraining is your number one enemy! Your goal in the gym is to perform the

minimum amount of work necessary in order to yield an adaptive response from the

body, and not a THING more.

You can avoid overtraining in the following ways�

1) Limit the number of sets that you perform during each

workout � You should perform a total of 5-7 sets for large muscle groups (chest,

back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps,

triceps, calves and abs). And remember, this is total sets per WORKOUT, not per

exercise.

2) Limit the amount of time spent in the gym � Each workout should not last for

any more than 1 hour. This time frame comes into play beginning with your first

muscle-building set and ends with your final muscle-building set.

3) Limit your training frequency for each muscle group � Each specific muscle

group should only be directly stimulated once per week in order to allow for full

recovery time.

If you�ve been following the �more is better� mentality then you may find it hard to let

go of, but believe me, as long as you train hard, you do NOT need to train often or

with very many sets and exercises.

In fact, performing too much work in the gym may actually cause your muscles to

become smaller and weaker.

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If you want to learn the precise manner in which your training schedule should be

structured in an organized, step-by-step format, you�ll definitely want to check out

The Body Transformation Blueprint in order to access The

26-Week

Workout

Plan & Logbook.

This is a full, detailed workout plan that outlines the exact days to

train on, which muscle groups to hit as well as the perfect

sequence of exercises, sets, reps and rest periods. It also comes

with a printable logbook that you can take to the gym with you to

track your workouts. All you have to do is fill in the blanks!

You put a lot of time and effort into your workout plan, so you�d better be sure you�re

doing it all properly if you want to see the best gains possible.



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Critical Muscle-Building Strategy #7 Stop placing so much of your emphasis on dietary supplements.

There is no replacement for basic hard work!

If you really think that pills, powders and drink mixes are going to build your body for

you, you�re in for a huge disappointment! It continues to amaze me how much value

and emphasis the majority of trainees place on �the latest breakthrough pill�.

Everyone is always asking me�

�What�s the best creatine out there?�

�How much weight can I gain from this whey protein supplement?�

�I have $200 a month to spend on supplements� what should I buy?�

Stop the madness!

A supplement is just that� a supplement.

It is there to supplement your diet by filling in the missing gaps and by providing you

with greater amounts of specific nutrients that will slightly speed up your progress.

Supplements are NOT there to do the work for you and will only play a small role in

your overall success in the gym.

Stop falling for the multi-million dollar ads that talk about the latest �revolutionary

discovery� that will allow you to build 25 pounds of muscle while you lie on the couch.

As advanced as we�ve become as a society, the basic rules of hard work and

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dedication still apply. If you want to change your physique, then hard training in the

gym and a consistent diet plan is the only true way to get there.

Now, this doesn�t mean that I�m AGAINST the use of supplements; I�m merely

against the over-use and over-emphasis of supplements. There are a few good,

solid, effective products out there that I do recommend, but only as a small part of

your overall approach.

My 4 �recommended� supplements include�

1) Protein supplements (whey protein, meal replacements, weight gainers and the

occasional protein bar)

2) Creatine

3) Multivitamins

4) Essential Fatty Acids

I�m not going to talk about all of the specific benefits of

each product in this report, but if you�re looking to

accelerate your progress in the gym and achieve the best

results possible, then those are the only 4 products that I

would truly recommend.

I�m a big believer in the basics, and the plain fact is that most trainees are way more

concerned with their supplement programs than they really need to be. It�s only

natural, I mean, who wouldn�t want to pound back a couple of �orange-flavored

creatine cocktails� and watch their biceps explode through their sleeves?

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Unfortunately it just doesn�t work this way. If something sounds too good to be true,

then it usually is.

Hard training and a consistent diet is your only ticket to long-term success!

If you do want to learn all of the details behind the supplements that I mentioned

above, then you�ll need to read through The Body Transformation Blueprint .

In it, I provide a full rundown of the functions of each, as well as ideal dosage

methods and even the best product brands.

I also dispel the myths by exposing the truth behind 25 of the most popular

supplements on the market, so that you can get the inside scoop from a genuine

expert with no hidden agenda.

This will allow you to save your hard-earned money and only spend it on products

that will truly deliver results!


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Critical Muscle-Building Strategy #8 Understand that application and consistency is EVERYTHING!

You can have the most effective workout schedule possible, the most intelligent diet

approach available and the most intimate understanding of muscle growth from every

possible angle, but without the inner drive and motivation to succeed you will get

nowhere, and very fast.

Just as the famous saying goes�

�Knowing is NOT enough. You must APPLY!�

Those who make the greatest gains in muscular size and strength are the ones who

are able to continually and systematically implement the proper techniques on a

consistent basis.

Building muscle is a result of the cumulative effect of small steps.

Sure, performing 1 extra rep on your bench press will not make a huge difference to

your overall results, and neither will consuming a single meal. However, over the long

haul, all of those extra reps you perform and all of those single meals you consume

will decide your overall success.

If you work hard and complete all of your muscle-building tasks in a consistent

fashion, all of those individual steps will equate to massive gains in overall size and

strength.

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It is those who are willing to persevere that will succeed.

It is those who are willing to rise above laziness that will end up with the most

impressive results.

I mean let's face it, everyone wants to be strong and muscular. If this is the case,

why isn't everyone strong and muscular? It's because only certain people have the

proper drive and motivation that it takes to get there.

Do you have what it takes?

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Are You Ready To Build Your Dream Body? If you�ve got the drive and the motivation to get started right

away� To begin blasting your body into an almost

uncontrollable surge of lean muscle growth� To start

adding inches of rock-hard, granite-like mass to your chest,

back, arms, shoulders and legs� To develop an impressive,

powerful new body that turns heads at the beach, the mall,

at work, at school and everywhere else you go�

Then the ONLY thing left for you to do now is to formulate a proper plan to get

there. And not only to get there� but to get there as quickly, easily and painlessly

as you possibly can.

So before you even set foot in a gym, I would strongly urge you to make sure that

your training and diet plan is properly structured, and that you�re implementing the

most powerful muscle-building and fat burning techniques available. Like I said

earlier in this report, many people have the motivation to succeed, but they simply

lack an effective training and nutrition plan to go along with it.

I would absolutely hate to see you put a bunch of time and effort into your program

only to become frustrated and impatient when the results don�t come like you had

expected. And even worse, I�d really hate to see you end up like 95% of the

population who flat-out quit and give up due to a lack of progress.

This report has armed you with 8 very powerful steps towards achieving positive

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results from your muscle-building program� But the truth is that there is a lot more

to it than just this.

While these techniques will help you to lay the foundation for your program, there are

many other factors to take into account if you want to experience significant,

mind-blowing muscle size and strength gains�

That�s What The �Body Transformation Blueprint � Is All About!

I wanted to provide eager lifters like yourself with the chance to experience

guaranteed success, without all of the regular marketing hype and B.S that you see

everywhere else.

There�s so much bogus information circulating around in books and on the Internet

that it can often be hard to know who to trust. And the dead-honest truth is that

there are many people who you cannot and should not trust.

I�m talking about the billion dollar supplement companies� the salesman at your local

supplement shop� the fitness equipment infomercial spokesperson� the �know-it-

alls� on the online forums� and even some well-known �gurus� who think they know

what they�re talking about, but really don�t have a clue.

The Body Transformation Blueprint cuts straight through the hype and

delivers a complete, in-depth, step-by-step success system that covers the muscle

growth process from every possible angle.



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Training, nutrition, supplementation, recovery, injury-prevention, motivation�

You�ll literally learn everything you need to know to build that rock-hard, head-

turning body you�re after, and in a fraction of the time it would normally take you.

You�ll receive my #1 best-selling e-book, �The Body Transformation Blueprint �

plus a complete collection of critical support modules and bonus items. This includes a

full workout plan and printable logbook, audio and video courses, a video exercise

database, step-by-step meal plans, progress tracking software, hardcore training

footage, interview transcripts and much more.

It�s the same system that I used to transform from a 125-pound, weak and

underweight �nobody�, into a 200-pound, lean and muscular bodybuilding and

fitness author�

And it�s the same system that thousands of average, everyday people from all over

the world have implemented with wild success�

People like�


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"Your Book Is The Concrete Slab & Foundation Of My Training�"

"I am just another satisfied customer... I know it's hard to

believe, but I have just completed my second 8 week cycle and

have put on another lean 19 lbs. Everyone I know is amazed...

People always comment on my massive growth rate and insist

there is no way I could have achieved it naturally. For the record,

I have never touched or used any anabolic steroids� Everyone

just calls me "Big Rick" now.�

Rikki Dibeneddeto

Sydney, Australia

"You�re A F*****� Genius!�

"Hey Sean� I downloaded your program a few months ago. I have

to tell you, excuse my language, but you're a f****** genius.

I've never seen anybody who understands and explains muscle

growth so well and so clearly. My gains have increased dramatically

since using your principles. Thanks for all of your continued

support."

Oscar Lizano

Georgia, USA

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Here�s to your brand new physique,


By Sean Nalewanyj


ABOUT SEAN NALEWANYJ

Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has

been researching and promoting science-based, no B.S muscle building and fat loss

techniques online since 2005.

Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page

and online newsletters, Sean has helped hundreds of thousands of average, everyday

people from all over the world build muscle, lose fat and completely transform their

bodies and lives.

Sean is also the creator of The Body Transformation Blueprint – a complete step-by-step

online training, nutrition and supplementation system that teaches people how to

achieve their ideal body in the fastest and most efficient way possible without hype or

gimmicks of any kind.

He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized

program and ongoing support to suit their individual needs, as well as Custom Meal

Plans for those seeking detailed assistance with their daily nutrition plans.

In a fitness industry that has become completely overrun with fads, false information

and outright scams, Sean’s advice remains as an honest, no nonsense resource to help

you reach your fitness goals the right way.



MEAL PLAN INSTRUCTIONS - START HERE!

Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, step-

by-step muscle building and fat loss meal plans.

Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s

easily just as, if not more important than what you do in the gym. Start employing the

correct nutritional habits each day based on your specific goals, and the difference in

your results will be like night and day.

You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up

to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a

balanced combination of lean proteins, high quality carbohydrates and healthy fats.

Here’s the basic way to determine which specific meal plan you should follow…

Step #1 - Determine your calorie maintenance level.

This is the number of calories that you require daily in order to maintain your current

weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom

end of the range if you have a fairly low daily activity level (for example, you work a desk

job and aren’t very active outside of the gym), and use the top end if you have a higher

daily activity level (for example, you work a demanding physical job and also play sports

throughout the week).

Step #2 - Increase or decrease your calorie maintenance level depending on your goal.

If your goal is to build muscle, then you need to create a calorie surplus by consuming

more calories than you burn. To do this, start off by adding 350 calories to your

maintenance level. This will provide your body with the additional energy it needs to

build new muscle with minimal gains in body fat.

If your goal is to lose fat, then you need to create a calorie deficit by burning more

calories than you consume. To do this, start off by subtracting 500 calories from your

maintenance level. This will create the necessary energy deficit within your body to

stimulate ongoing fat loss with minimal losses of lean muscle.

Here are a few more important things you should know before getting started…

1) You can re-arrange the meals in any way that you’d like based on your personal

preference and schedule. If you want to change the order of things or combine certain

meals/foods together, that’s totally fine. Your only goal is to consume everything listed

in the plan in the stated quantities by the end of the day.

2) Most measurements are given in metric form because this is the most accurate way to

properly track a muscle building or fat burning diet. Measuring cups measure volume and

not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food

scale if you don’t already have one and using that for your meal plan.

3) If you want to substitute other food items in or out, I’d suggest using the nutrition

database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range

of different food items.

4) If you find these pre-made plans helpful, I’d highly suggest also

checking out the Custom Meal Plan service that I offer over on

my website. These custom plans are personally created from

scratch by me to perfectly match your individual fitness goals,

body type, lifestyle, food preferences, training schedule,

macronutrient needs and more. This ensures that you see the

fastest results possible by employing a nutritional approach that

is precisely matched with your specific needs.

Click Here To Get Your Fully Personalized Meal Plan



WAIT! Do This Before You Go Any Further…

To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain

strength at your maximum potential, make sure to follow the 3 simple steps below before diving

into the meal plans…

1) Subscribe To My YouTube Channel.

I post brand new high quality video lessons on my channel several days a week covering all kinds

of valuable training, nutrition and supplementation topics that you won’t want to miss.

2) Bookmark My Official Website.

This site contains a ton of awesome muscle building and fat burning information and is updated

frequently with new content. I can guarantee that it will be some of the highest quality and most

beneficial material you'll find anywhere.

3) “Like” My Official Facebook Page…

This will keep you in the loop on all of my daily tips, updates and video lessons.


1250 CALORIE MEAL PLAN

MEAL #1 FOOD CALORIES PROTEIN CARBS FAT

BR

EAK

FAST

2 whole eggs 138 12 0 10

1 slice whole grain toast 69 4 11 1

75g blueberries 44 0 11 0

TOTAL 251 16 22 11


SNA

CK

1 scoop whey protein powder 117 24 3 1

250ml unsweetened almond milk 31 1 0 3

50g banana 44 0 11 0

2 ice cubes 0 0 0 0

(Blend above ingredients into a shake. Add water to thin if necessary)

TOTAL 192 25 14 4


LUN

CH

125g cooked chicken breast OR 125g

turkey breast OR 125g shrimp OR 125g

tilapia

138 30 0 2

150g cooked white or brown rice 165 4 35 1

75g mixed steamed vegetables 28 2 5 0

TOTAL 331 36 40 3


SNA

CK

100g plain low-fat yogurt 70 6 7 2

1 teaspoon honey 24 0 6 0

TOTAL 94 6 13 2


DIN

NER

125g cooked lean beef 224 38 0 8

175g boiled sweet potato 132 2 31 0


TOTAL 384 42 36 8

DAILY TOTALS 1252 125 125 28



BR

EAK

FAST

2 whole eggs 138 12 0 10

2 egg whites 32 8 0 0



TOTAL 295 24 25 11


SNA

CK



80g banana 76 1 18 0

3 ice cubes 0 0 0 0

TOTAL 224 26 21 4


LUN

CH



tilapia

138 30 0 2



TOTAL 331 36 40 3


SNA

CK


1 teaspoon honey 24 0 6 0

25g mixed nuts 157 4 6 13

TOTAL 267 12 21 15


DIN

NER




TOTAL 384 42 36 8

DAILY TOTALS 1501 140 143 41



BR

EAK

FAST

2 whole eggs 138 12 0 10




TOTAL 311 28 25 11


SNA

CK



80g banana 76 1 18 0

3 ice cubes 0 0 0 0


TOTAL 224 26 21 4


LUN

CH



tilapia

138 30 0 2



TOTAL 376 38 47 4


SNA

CK

45g oatmeal (dry measurement) 175 6 31 3

2 teaspoons honey 48 0 12 0


TOTAL 445 12 52 21


DIN

NER




TOTAL 396 44 37 8

DAILY TOTALS 1752 148 182 48



BR

EAK

FAST

2 whole eggs 138 12 0 10



2 teaspoons strawberry jam 36 0 9 0


TOTAL 335 28 31 11


SNA

CK

1 1/4 scoop whey protein powder 145 30 4 1


50g banana 48 1 11 0

20g natural peanut butter 126 5 4 10

3 ice cubes 0 0 0 0


TOTAL 350 37 19 14


LUN

CH



tilapia

167 35 0 3



TOTAL 473 44 63 5

MEAL #4 FOOD CALORIES PROTEIN CARBS FAT SN

AC

K


2 teaspoons honey 48 0 12 0


TOTAL 380 10 49 16


DIN

NER




TOTAL 461 51 44 9

DAILY TOTALS 1999 170 206 55



BR

EAK

FAST

2 whole eggs 138 12 0 10



1 tablespoon strawberry jam 52 0 13 0


TOTAL 363 28 38 11


SNA

CK



70g banana 64 1 15 0


3 ice cubes 0 0 0 0


TOTAL 338 31 22 14


LUN

CH



tilapia

167 35 0 3


TOTAL 445 43 57 5


AC

K


1 tablespoon honey 72 0 18 0


TOTAL 583 16 78 23


DIN

NER




TOTAL 522 57 51 10

DAILY TOTALS 2251 175 246 63



BR

EAK

FAST

2 whole eggs 138 12 0 10


2 slices whole grain toast 138 8 22 2

2 tablespoons strawberry jam 104 0 26 0


TOTAL 484 32 62 12


SNA

CK



100g banana 96 1 23 0


3 ice cubes 0 0 0 0


TOTAL 405 32 31 17


LUN

CH



tilapia

167 35 0 3


TOTAL 445 43 57 5


AC

K



45g mixed nuts 299 9 14 23

TOTAL 660 19 83 28


DIN

NER




TOTAL 509 51 56 9

DAILY TOTALS 2503 177 289 71



BR

EAK

FAST

2 whole eggs 138 12 0 10





250ml orange juice 125 2 27 1

TOTAL 641 34 97 13


SNA

CK



115g banana 108 1 26 0


3 ice cubes 0 0 0 0


TOTAL 386 32 33 14


LUN

CH



tilapia

171 36 0 3


TOTAL 453 44 58 5


AC

K



40g mixed nuts 260 8 12 20

TOTAL 637 19 84 25


DIN

NER




2 teaspoons extra virgin olive oil 90 0 0 10

TOTAL 631 53 62 19

DAILY TOTALS 2748 182 334 76



BR

EAK

FAST

2 whole eggs 138 12 0 10






TOTAL 625 30 97 13


SNA

CK



100g banana 96 1 23 0


3 ice cubes 0 0 0 0


TOTAL 374 32 30 14


LUN

CH



tilapia

138 30 0 2



TOTAL 513 41 76 5


SNA

CK



40g mixed nuts 260 8 12 20

TOTAL 637 19 84 25


DIN

NER


300g cooked whole wheat pasta 371 15 71 3

150ml pasta sauce 135 3 24 3

2 teapoons extra virgin olive oil 90 0 0 10

TOTAL 853 62 95 25

DAILY TOTALS 3002 184 382 82



BR

EAK

FAST

2 whole eggs 138 12 0 10






TOTAL 673 34 105 13


SNA

CK



125g banana 120 1 29 0


3 ice cubes 0 0 0 0


TOTAL 463 35 38 19


LUN

CH



tilapia

138 30 0 2



TOTAL 561 42 87 5


SNA

CK



45g mixed nuts 283 8 11 23

TOTAL 660 19 83 28


DIN

NER




2 teaspoons extra virgin olive oil 90 0 0 10

TOTAL 894 63 102 26

DAILY TOTALS 3251 193 415 91



BR

EAK

FAST

2 whole eggs 138 12 0 10






TOTAL 657 30 105 13


SNA

CK



125g banana 120 1 29 0


3 ice cubes 0 0 0 0


TOTAL 463 35 38 19


LUN

CH



tilapia

138 30 0 2



TOTAL 561 42 87 5


SNA

CK



45g mixed nuts 283 8 11 23

TOTAL 660 19 83 28


DIN

NER




1 tablespoon extra virgin olive oil 135 0 0 15

TOTAL 939 63 102 31


SNA

CK


150g sliced apple 92 2 21 0

TOTAL 219 13 35 3

DAILY TOTALS 3499 202 450 99



BR

EAK

FAST

2 whole eggs 138 12 0 10






TOTAL 641 31 100 13


SNA

CK



125g banana 116 1 28 0


3 ice cubes 0 0 0 0


TOTAL 459 35 37 19


LUN

CH



tilapia

138 30 0 2



TOTAL 561 42 87 5


SNA

CK



55g mixed nuts 348 10 14 28

TOTAL 725 21 86 33


DIN

NER






TOTAL 1148 62 153 32


SNA

CK



TOTAL 219 13 35 3

DAILY TOTALS 3753 204 498 105



BR

EAK

FAST

2 whole eggs 138 12 0 10






TOTAL 734 35 117 14


SNA

CK



125g banana 116 1 28 0


3 ice cubes 0 0 0 0


TOTAL 459 35 37 19


LUN

CH



tilapia

138 30 0 2



TOTAL 561 42 87 5


SNA

CK


2 tablespoons honey 144 0 36 0

60g mixed nuts 379 10 15 31

TOTAL 828 21 105 36


DIN

NER






TOTAL 1172 62 159 32


SNA

CK



TOTAL 247 13 42 3

DAILY TOTALS 4001 208 547 109

The Body Transformation Blueprint

This is my complete, step-by-step muscle building and fat loss program that contains all

of the most effective strategies I've learned after 14 years of dedicated fitness research

and experience.

It employs a no B.S, science-based approach and delivers every single tool you need to

gain lean muscle, burn off body fat and increase your strength as quickly and efficiently

as possible. You’ll learn all of the most important, result-producing principles behind

proper training, nutrition, supplementation and everything in between to help you build

muscle, lose fat and gain strength at your maximum potential.

Included is my 250-page manual “Muscle Building & Fat Loss Decoded”, along with step-

by-step workout routines, meal plans, supplement guides, video tutorials, recipe books,

progress tracking tools and 12 weeks of one-on-one personalized email coaching to

guarantee your success.

Click Here To Access The Body Transformation Blueprint



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