Firm Butt in 12 Weeks - A Girl's Guide to the Perfect Backside

Firm Butt in 12 Weeks - A Girl's Guide to the Perfect Backside

By Kara Corey, RD and "The Machine" Marc Lobliner

You want a tight, round and sexy butt along with a hot body to match but you keep reading conflicting information. This magical diet, this routine that some Hollywood star used to get in shape for a movie, the elimination of a food group like carbs…you are overwhelmed with conflicting information. Also, there is that notion that women will look like men if they train with weights. I would hate to burst your bubble if looking like a man is what you want…but you won't. The main reason is testosterone. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. Thus, the most girly of all men hanging out at 200 ng/dl is still over double the man of the most manly woman. So if growing an Adam's Apple and a pair of…Nevermind…you will be sadly disappointed. So what shall we do to build the beautiful onion butt (butt so nice it makes you wanna cry)? We train and diet just like a man would but we adjust it to focus on things that women need. If you have the desire get your best body ever, read on. This book is written just for you.

There are some things we need to know about women:

Women tend to metabolize (as a group) carbs slightly less efficiently as men. Thus, we need adequate essential fatty acids. Women respond well to weight training, just like men. Women can focus more on areas like the hips, thighs and buttocks since they tend to store fat there. Cardio should be done in addition to weight training and high intensity interval training (HIIT) should be the focus. Cardio does not replace weight training. Estrogen and Cortisol can affect fat storage and should be controlled.

So, let's get at it. One by one, we will address these until we build you the perfect program. Are you ready? Diet is first!

Components of The Diet


Fat is GOOD and we will focus on getting the right kinds of fat. I want fish oil for its amazing EPA and DHA from polyunsaturated fat; Free-Range, Cage-Free DHA eggs for its DHA and saturated fat; Coconut Oil for its MCT concentration; Macadamia Nut Oil for its monounsaturated fat and Natural Peanut Butter for its monounsaturated fat content. Aside from all being NEEDED to absorb fat soluble vitamins and minerals, let's look at these fats!

The ratio we use isn't exact, but we want to have all of these fats in our diet on a daily basis.

EPA and DHA (Polyunsaturated Fat) from Fish Oil:

Contribute to heart health Helps alleviate symptoms of arthritis Weight Management Supports healthy blood lipid and cholesterol levels Support mood and well being Supports mental focus

Basically, fish oil is awesome. EPA is Eicosapentaenoic acid. EPA helps lower inflammation and even helps mediate and control some mental disorders! DHA is Docosahexaenoic acid. DHA helps everything from mental disorders, helping an unborn child's brain development when taken by a pregnant woman, as well as helping to support fat loss! This fat is that damn good!

Omega 6 fats are found in plant sources like many of our oils, particularly corn oil, safflower oil and sunflower oil, sesame oil and peanut oil that happen to be found in processed foods like margarine.

This is also one reason in this diet we recommend Free Range Beef and Chicken. Our meat is now much higher in Omega 6 than it was. But cows used to be grass-fed and now they are mainly grain fed to fatten them up and the oils from grains are high in Omega 6.

Why is this important for getting shredded? Well, for one, as stated before, HEALTH and having an optimal system is first and foremost. But beyond that, EPA and DHA have been directly linked to fat loss via research. WE WANT THIS FAT!

Saturated Fat

These are essential in your diet. Contribute to heart health: I will explain this one! Some saturated fat is found in the fat around the heart muscle, and are used by the heart as an energy reserve in times of stress. Hormonal support Support mood and well being

Our stance on this is simple—we are eating the RIGHT saturated fat and you need a mix. When eating the diet prescribed on this program, you will be getting fats from supplements, and I like a minimum of 20% of the fats you consume to be saturated.

Monounsaturated Fat Contribute to heart health Weight Management Supports healthy blood lipid and cholesterol levels Helps reduce belly fat

By combining the CORRECT ratio and amounts and using all types of fat, we will derive multiple benefits and achieve amazing results!


Protein has been shown in studies to promote lean body mass and weight management. This calorie source is the backbone to all diets. We get our protein from lean meats and Whey Protein. Whey Protein has been shown to enhance lean mass gains as well as promote immune function and curb hunger. We will also occasionally use different protein sources for variety. Salmon is an option but this also counts as a fat source. The protein still counts in the salmon. So if the salmon is 21g protein and 5g fat, it counts as three protein servings and one fat (see appendix!).


Carbs are a part of the diet. Fruits and veggies, for example, contain MANY micronutrients as well as fiber, antioxidants and other healthy components. We will focus mainly on the following carb sources:

Oatmeal: Full of fiber and slow digesting. Immense health benefits. Sweet Potatoes and White Potatoes: Loaded with potassium and fiber. These actually are a vegetable! Green Veggies (Broccoli, Asparagus, Green Beans, Lettuce, Kale and Spinach): Loaded with vitamins, fiber and are essentially a calorie void food! Berries: Antioxidants, fiber and has been shown in studies to enhance fat loss! Bananas: Full of fiber and potassium along with other nutrients.

These are just some of the things that this diet factors in along with:

Insulin Control: Insulin is the storage hormone. By controlling this when LOSING fat, we are putting ourselves in a good place to lose fat. Also, some of our supplements like Yohimbine HCl work best in the presence of controlled insulin. Alkalinity: Basically, the body absorbs less nutrients from food when it is acidic. We maintain alkalinity by eating vegetables and fruits and also by combining food sources. SO EAT THOSE VEGGIES! Calorie Control Digestion

With all of these accounted for, it is time for RESULTS!

Those are the nuts and bolts. We all have different needs and these might need to be altered as we move forward, but here are the starting points to your Machine Diet.

NOTE: You get two FREE servings of fruits per day preferably from grapefruit, berries or bananas. Another over two servings counts toward carb totals. This is done because no matter HOW low our calories go, we KEEP these in for overall health and their nutrients. DO NOT worry about the GI (Glycemic Index or how fast the carb hits the bloodstream) since this will be combined with other foods within a meal, thus blunting the insulin response.


You get ONE weekly free meal per week. Make this ANYTHING you want. Just one meal, within an hour, no buffets. We do not call it a "cheat" meal because it is on the program! Cheating is when you DON'T follow the program. The free meal will help keep your body on its' toes, rev up metabolism and also keep you SANE with yummy, not so healthy foods! But we have seen many people OVERDO it or not do it at all. Both of these can have negative ramifications. If you go to a buffet, you can eat MUCH more than normal -- to the point of gluttony which can consist of swollen ankles, bloated abs, and a 12 hour date with the porcelain princess! NOT having it can be just as bad. When dieting, the free meal acts to stimulate the metabolism. When you eat 100% clean for an extended period, the low calories become maintenance and fat loss stalls. This is where the free meal can kick your metabolism straight in the glutes and get your glutes tight and firm! Shizzam! The FREE part also stands for FREEDOM! The freedom to eat without guilt, without a food scale, and without counting. It is psychological freedom at its finest! ENJOY it. Take someone on a date. Eat an ice cream cone with your dog. Or if you really want to get freaky, get some honey and whipped cream and…never mind. So back to the RULES. The "Rule of Three" represents three courses. But we are NOT allowing trips to the buffet as a free meal. Sit down at a restaurant or enjoy home cooked yummyness! The three courses are:

Course 1: Salad OR Soup OR Appetizer You may have any ONE of these. Appetizers are usually meant for two. You can even get fried stuff. Any appetizer works. Just eat half of it or split it with someone. Don't take it home! For salads, just get any old salad you want and eat the GOOD DRESSING! You know, the creamy stuff that is "bad" for you! Soup is GOOD. Get any soup on the menu. A bowl, not a pitcher! Course 2: Main course ANYTHING on the menu. Fried food, pizza, calamari, burger and fries, chitterlings, latkes, s'cargo, pork n' beans, chimichangas, meat pie….you get the point! Course 3: Dessert Let them eat cake! Rock it out. Apple Pie ala Mode, cheesecake, fried bananas, banana splits. Just order dessert!

This should satiate you and not leave you feeling BAD. The rule is that if it is not the last meal of the day that you should be able to eat your normally scheduled meal after it. If you cannot, you overdid it. And do NOT eat until stuffed. Feel free to not finish if not hungry.

There you go! Now have a good time and fit in with the "average" people for once!

Here are the categories for the calories you will start at:

Female 90lbs - 115lbs Female 115lbs -130lbs Female 130lbs - 150lbs Female 150lbs – 180lbs Female 180lbs+ YOU NEED A FOOD SCALE! This is hardcore, thus we need to measure everything. I do not even "eyeball" food and I do this for a living. BEFORE STARTING BUY A FOODSCALE!

Female - 90lbs -115lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 28 10 Meal 2 28 10 Meal 3 28 10 Meal 4 PWO 30 28 10 Meal 5 28 10 Total 60 140 50 Calories 240 560 450 1,250 Meal 1 2 Whole DHA Eggs 5 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries

Meal 2 1.5 Scoop MTS Nutrition MACROLUTION 1tsp macadamia nut oil 99g Blueberries Meal 3 4oz Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil Broccoli

Meal 4 4oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato

Meal 5 BEDTIME Whole DHA Eggs 5 egg whites Broccoli OR Repeat Meal 2 Female - 115lbs – 130lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 35 10 Meal 2 30 35 10 Meal 3 35 10 Meal 4 PWO 30 35 10 Meal 5 35 10 Total 90 175 50 Calories 360 700 450 1,510 Meal 1 2 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries

Meal 2 1.5 Scoop MTS Nutrition MACROLUTION 1tsp macadamia nut oil 99g Blueberries ½ cup oatmeal

Meal 3 5oz Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil Broccoli

Meal 4 5oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato

Meal 5 BEDTIME 2 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2 with NO CARBS Female – 130lbs – 150lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 35 10 Meal 2 30 35 10 Meal 3 30 35 10 Meal 4 PWO 30 35 10 Meal 5 35 10 Total 120 175 50 Calories 480 700 450 1,630 Meal 1 2 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries

Meal 2 1.5 Scoop MTS Nutrition MACROLUTION 1tsp macadamia nut oil 99g Blueberries ½ cup oatmeal

Meal 3 5oz Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil 4oz Sweet Potato Broccoli

Meal 4 5oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato

Meal 5 BEDTIME 2 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2 with no carbs Female – 150lbs – 180lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 42 15 Meal 2 30 42 15 Meal 3 30 42 15 Meal 4 30 42 15 Meal 5 42 15 Total 120 210 75 Calories 480 840 675 1,995 Meal 1 2 Whole DHA Eggs 9 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries

Meal 2 1.5 Scoop MTS Nutrition MACROLUTION 1tsp macadamia nut oil 99g Blueberries ½ cup oatmeal

Meal 3 6oz Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil 4oz Sweet Potato Broccoli

Meal 4 6oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato

Meal 5 BEDTIME Whole DHA Eggs 9 egg whites Broccoli OR Repeat Meal 2 with no carbs Female – 180lbs+ Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 42 15 Meal 2 30 42 15 Meal 3 30 42 15 Meal 4 30 42 15 Meal 5 30 42 15 Total 150 210 75 Calories 600 840 675 2,115 Meal 1 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries

Meal 2 1.5 Scoop MTS Nutrition MACROLUTION 2tsp macadamia nut oil 99g Blueberries ½ cup oatmeal

Meal 3 6oz Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil 4oz Sweet Potato Broccoli

Meal 4 6oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato

Meal 5 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli ½ Cup Oatmeal OR Repeat Meal 2 Note: This is the OPTIMAL eating plan, but if you HATE or get sick of the meals the way they are, feel free to utilize the chart at the bottom of the program to switch out foods. TRY to get in the fat sources as listed but they can all be interchanged as desired. For example, if you want 20g Peanut Butter in Meal 5 instead of 2tsp Macadamia Nut Oil, go ahead!

If you miss a meal, simply space other meals apart differently to get all of your meals in.

Egg beaters can be used instead of egg whites—why waste the yolk? Food Choices DO MATTER! Try to stick to what I recommend as often as possible!

Tailoring The Diet For YOU

On OFF or non-workout days, simply REMOVE THE CARBS from the Post Workout (PWO) Meal or if you are on one of the higher calorie plans, remove the carbs from the last meal of the day containing carbs. If you look at this and it is WAY beyond what you eat now, even controlled, then just start at a lower level. Adjust the calories to be slightly above what you are eating now and start out having carbs meal one and post workout. Protein should be set at around 1.5 grams per pound of bodyweight per day and fat should start out around 10 grams per meal. The Diabetic Exchange—Counting All Calories IS GONE!

You might look at this diet with a sense of confusion and bewilderment. "But Marc, I plugged it into FitDay and the calories were like 20% higher!" To that I will email back, "So what?" The diabetic exchange is brilliant. It factors in consistency and makes for STRESS FREE DIETING! I have seen the best results with this method. Dieting is all about consistency. What we do is count the protein from protein- based foods, the fat from fat-based foods and the carbs from carb-based foods. Unless they are high (see chart) we neglect counting the other macronutrients from that food. Some guidelines on when to count the "other" macros on foods:

Carbs: When there are over 7g carbs per 25g protein Fat: When there are over 5g fat per 20g protein

The reason this is brilliant is simply because it makes it EASY. You do not have to be diabetic to reap the benefits of an Easy Counting system. Think of it as a kind of Weight Watchers that doesn't suck. THE KEY TO THE DIET—ADJUSTING!

Any idiot can write a diet. The key is adjusting as you hit stick points. What is a stick point? Well, when dieting it is when you do not lose weight or bodyfat for two straight weeks. We are aiming for one to two pounds a week and if you do not average that, it is time to adjust. The first variable will be CARBS!

Stick Point 1: Remove carbs from the last meal of the day where carbs are allotted UNLESS it is the post workout (PWO) meal. Stick Point 2: and until the only carbs remaining are PWO: Repeat Stick Point 1 until the only carbs remaining are the PWO carbs. Stick Point 3: Remove 5g fat per meal. Stick Point 4: Add in 20 minutes PWO or AM cardio and add in 10 minutes per stick point until you reach a MAX of 45 minutes. Stick Point 5: Lower protein NOT to go below 1.5 grams per pound of bodyweight. Remove 7 grams per meal each time. Thus, if all of your meals are currently 49 grams, lower them to 42 grams. Stick Point 6: Remove another 5g fat NOT TO GO BELOW 5g PER MEAL!

At this point, you should NOT need to lower any more.

Why Did We Cut From There?

Insulin sensitivity is the highest in the morning and Post Workout. This is our hierarchy of carb needs:

Post Workout Meal 1 Meal 2 Meal 3 Meal 4 Etc….

Thus, we leave the most needed times for carbs WITH carbs until we need to cut it, if we ever do. But if you do NOT have your carbs at the specified times, just make sure you get them in any meal. The difference is minimal if any.


You do NOT have to eat the same thing everyday. What is listed is recommended, but in reality, it can get BORING! Simply move to the very end of the book and you can make substitutions. Just take the equal amount of the alternative and BOOM—you are on point! And with the options, the options are endless!

How to Cook Your Food

Cook your food in non-stick, no-calorie spray like "Pam" or get a Misto brand sprayer and fill it with macadamia nut oil. You can also cook in a SMALL amount of macadamia nut or coconut oil—just enough to coat the bottom of the pan!

What Can I NOT Eat?

You can really eat ANYTHING in moderation. Severe restriction will lead to quitting and binges. The free meal helps alleviate this, but not totally. So if you feel like having a Pop TartTM, do your best to fit it into your macronutrients and DO NOT make this an every meal thing. I recommend a getting the diet on-point with the food choice at the end of the book at least 85%-90% of the time. That will still yield amazing results! Thus, NOTHING is "off limits".

What and How Much to Drink?

Pretty much unlimited NON-caloric beverages. Get most of your liquid from plain old water, but Diet Sodas, Crystal Light and even some flavored BCAA work. Coffee with artificial sweetener and no cream is also a GO! As for how much to drink, recent research shows drinking when thirsty works. With that said, I know a lot of people who hardly drink anything, so aim for one gallon of water per day, but no need to carry it around like a big meathead!


In moderation, maybe on a weekend or at a gathering, sure. Alcohol will slow your progress, period, but it is a social thing and once a week or two won't hurt a thing in moderation!

Where Do I Get My Egg Whites From?

Egg Beaters or similar are fine or even bulk, non-free-range eggs work for this. All Free Range for whites even gets expensive!

I cannot eat ALL OF THOSE EGGS!

Simple solution—SUBSTITUTE! Have MTS Nutrition Whey, Macrolutiion or even chicken or another protein source instead with your whole eggs!

What if I train first thing in the morning?

Simply wake up, down a scoop of MTS Nutrition Whey (25g protein) along with your PreWorkout supplement (my recommendation later), mix up your BCAA Drink for during training and get to work! This does NOT count as a meal! It is just enough to keep you from going catabolic and feeling like CRAP during training but will not hinder fat loss! After training, move your Post Workout meal to Meal One and carry on! Then, remove carbs from the PWO meal if you do not have carbs in that meal based on the amount of carb meals per day and how we taper calories. What if I miss a meal? What if I can only fit in three meals a day due to my schedule?

Meal timing is highly irrelevant in success. Overall macronutrient and caloric intake is what matters. Thus, as long as the overall macros for the day match what they are supposed to be, it doesn't matter if you get it in three or in six meals! 12 Weeks For Everyone?

For those starting between 20 and 25 percent bodyfat, 12 weeks with this program should be adequate to get into amazing shape. But for those in a fatter state, it might take longer. Simply stick to this for as long as it takes to get to your goal! BUT, after every 12 week phase, take a week off of training. But, do NOT take a week off of the diet! What about intermittent fasting or fasting

Yes there are fasting-based diets that have merit and I believe work to a degree, and work well in some cases. This, however, is not one of them. This diet utilizes the tried and true method of frequent meals to control insulin and keep nutrients flowing. Am I against trying a fast-based diet? Heck no—you might love it! But for me, multiple meals has proven most effective and the results my clients have seen are so great on this program it is almost unbelievable!

Training For The Booty!

This training focuses on the read end and shoulders. Having shaped shoulders will give the illusion of a smaller waist. Monday: Quad and Booty Day

Squats Warm up with ballistic stretching and bodyweight squats

Squats (start with lighter weight and warm up with the first 2-3 sets) 1 x 10-15 1 x 10-15 (more weight than set 1) OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2 2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!) 1 x 10-15 with same weight as set 2

Leg Press 1 x 10-15 1 x 10-15 (more weight than set 1) 3 x 6-12

Hack Squat 1 x 10-15 2 x 6-12

LUNGES 3 x 15 each leg either walking or stationary

Leg Curl 3 x 6-12

Leg Extension 3 x 6-12

Standing Calf Raise 3 x 6-12 Tuesday: Chest and Shoulders!

Flat Bench Press (start with lighter weight and warm up with the first 2-3 sets) 1 x 10-15 1 x 10-15 (more weight than set 1) OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2 2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!) 1 x 10-15 with same weight as set 2

DB Incline Press 1 x 10-15 2 x 6-12

Shoulder Press on Machine or DB or Barbell 1 x 10-15 1 x 10-15 (more weight than set 1) 2 x 6-12

Lateral Raises 3 x 6-12

Front Raises 3 x 6-12

Tricep Pressdowns 3 x 6-15

Skullcrushers 3 x 6-12

Wednesday: EPIC CARDIO BOOTY TORTURE 15 mins Stepmill or Bleacher drills 3 sets of 25 Kettlebell swings one arm or 2 arm 3 sets of plyo jumps on bench or plyo block Anything else you'd like! HAVE FUN WITH IT!

Thursday: Deads and Hams and some sexy backside movements!

Deadlifts 1 x 10-15 1 x 10-15 (more weight than set 1) OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2 2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!) 1 x 10-15 with same weight as set 2

Leg Curls 4 x 12-20

Smith Machine OR Normal Squats 3 x 15-25

Lunges 4 x 15 each leg with barbell or dumbbells WALKING if your gym has space!

Reverse Hyperextension or standard hyperextension 3 x 15-10

Seated Calf Raise 3 x 15-25

Adductor and Abductor machine superset 3 x 15-25 Friday: Shoulders

Pre-Exhaust Lateral Raise--RUN THE RACK! NO REST BETWEEN SETS! 2.5lb each arm x 25 5lb x 15 10lb x 10 15lb x 6-8

DO THIS 2x!!! Machine or Barbell Shoulder Press 1 x 10-15 1 x 10-15 (more weight than set 1) 2 x 6-12

Front Raises 3 x 15

Cable Rope Upright Rows 3 x 15

Shrugs LIGHT 3 x 20-25

Lateral Raise 3 x 15 Saturday: BACK!

Barbell Rows (start with lighter weight and warm up with the first 2-3 sets) 1 x 10-15 1 x 10-15 (more weight than set 1) OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2 2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!) 1 x 10-15 with same weight as set 2

Lat Pulldowns on Machine or Hammer Strength 1 x 10-15 1 x 10-15 (more weight than set 1) 2 x 6-12

One Arm Rows 3 x 6-12

Behind the Back Barbell Shrugs or DB Shrugs 1 x 10-15 1 x 10-15 (more weight than set 1) 2 x 6-12

Preacher Curls 3 x 6-12

Incline Barbell Curls 2 x 6-12 Sunday OFF


You can do this ANY 5 days of the week—take TWO rest days (Wednesday is considered a rest day since no weights) Do abs 2-3 times a week—YOUR CHOICE! See this: You can sub ANY exercise with a movement for the same muscle Order can be moved around on a given day, but try not to When you can get more than the max number of reps (let's say you get 12 when it is a 6-12 rep exercise), then raise the weight 5-10lbs. Where Do I Do Cardio?

As you can see, there is little time for cardio. But if you hit a stick point as described earlier and are looking to increase your caloric burn, I recommend one or more things:

Post Workout or Cardio Apart from Weight Training on Training Days. This cardio will be low intensity, steady state (LISS). Do it on either an Elliptical, Stepmill or a Arc Trainer. Treadmill can be used, but the other methods are preferred. PWO for as long of a duration as your diet calls for as far as cardio is concerned. Take your EthiTech Yohimbine HCl 15 minutes prior to starting cardio. You can either do it in the morning when if you train in the evening or in the evening if you train in the morning. HIIT Cardio on off days OR on training days separate from weight training OR post workout (explained below)

I REALLY recommend HIIT on your off days if trying to burn fat. Here is why…. HIIT Cardio, WHY?

Do you grocery shop? Ever walk around Wal Mart? I bet you haul ass with the cart full of diapers and Diet Soda. Well, have you ever asked yourself what the difference is between that and slow to moderate walking on a treadmill? Other than the fact that you at least get to internally laugh at people at Wal Mart, it isn't different at all! That is why we will choose a cardio method that elicits the same hormonal response as weight training, HIIT! As Coach Dave Andrews at the University of Illinois stated one afternoon to me in the weight room at the University of Cincinnati, Low Intensity Cardio is COUNTERPRODUCTIVE to what we are trying to achieve which is building lean mass and losing fat! LISS essentially trains your slow twitch muscles to take over, hindering lean mass when overdone! Thus, I recommend the following cardio program when stick points are hit.

HIIT—Do 11 total minutes on bike or elliptical 1 min warm up 15 seconds ALL OUT 45 seconds SLOW 15 seconds ALL OUT 45 seconds SLOW

Repeat until 11 mins

HIIT is What it is

Essentially, HIIT is short periods of work followed by periods of rest. Thus, going all out (sprinting 60 yards) then walking back to the start and then repeating would be HIIT. So if you live by the beach and want to do HIIT in the sand by doing sand-sprints, do it! If you want to push a car in a parking lot, do it! Just be sure to have a work to rest ratio of about three to one. Meaning if you do 15 seconds of WORK, do 45 seconds of REST, then repeat ALWAYS warm up and cool down for a minimum of 5 minutes with light walking, jogging or similar. The HIIT should last 10-15 minutes. With cool down and warm up, LESS than 45 total minutes. Not bad, huh?

When is LISS Okay?

HIIT is okay when you simply need to burn more calories. NO ONE should ever go over 45 minutes per day in my opinion when weight training and doing HIIT. Well, at least in my personal experience this is true! When to Add Cardio When you hit stick points, simply add cardio in. It is difficult to be precise in a book since dieting is very individual, but try this Start with 3 HIIT sessions per week

Alternate lowering calories and adding a session of HIIT or LISS as stick points are reached. You should have a MAX 6 HIIT days per week.

If getting into contest shape (which is NOT the focus of this book), once these are hit and if your calories get pretty low, add in some LISS cardio starting at 30 minutes per day. This is all based on feel and if it gets to this point, I recommend hiring a coach if you get confused—I also offer these services for high-level contest and athletic prep. NEVER MISS A MEAL AGAIN! MTS Nutrition Macrolution

As we discussed, females do very well with fat and not so awesome with carbs. This meal replacement powder not only has the highest quality protein, but also has essential fatty acids and fruits and veggies built in! MTS Nutrition Macrolution™ is the next generation in meal replacement powders (MRPs). Macrolution features fiber-rich carbohydrates like Fibersol™, high quality "healthy fats" such as MCT's, a complete anti-oxidant rich blend of veggies and a unique, EFA-rich Whey Protein. The MRPs of yesterday lacked vital micronutrients found in vegetables that aid in overall health and weight management and contained cheap, low-quality carbohydrates such as maltodextrin and waxy maize starch. They also use protein sources like soy and casein that aren't as biologically available as whey. Macrolution uses only the highest quality carbohydrates and a whey only protein blend so you are getting the best of the best in every scoop. This is the MEAL you need to help you reach your goals when on the go or when you just don't feel like cooking the perfect meal. Heck, with Macrolution, you are shaking up the perfect meal! And it tastes AMAZING!

The Game Changer in Hormone-Based Fat Storage

Estrogen is not bad, but excessive estrogen can lead to fat gain, cause difficulty losing fat, water retention, mood swings, cravings and other deleterious effects. Cortisol like estrogen is not inherently bad, but excessive cortisol— otherwise known as the "stress hormone", can slow down fat loss and even lead to the body storing fat in "problem areas" like the hips and butt in women and stomach and lower back in men. And with the stresses of life, cortisol can get out of control! We don't want to eliminate estrogen, since it is needed for muscle growth and fat loss. Rather than eliminating all estrogen, we want to control estrogen in your favor! MTS Nutrition TYRANT™ can increase the amount of "good" estrogens (2-hydroxy) and decreases the amount of "bad" estrogens (4-hydroxy and 16-hydroxy). This means optimizing muscle growth and fat loss by producing more "good" estrogens while decreasing the risks of elevated "bad" estrogen levels. Cortisol is called the "stress hormone" because it is released in response to stress and anxiety. When released at a normal level, cortisol helps restore homeostasis after stressful events. But when too much cortisol is released or cortisol levels are elevated for too long, negative affects arise. Excessive cortisol levels can lead to suppression of the immune system, excessive protein breakdown, and the accumulation of abdominal fat. We don't want to get rid of cortisol since we need it, we want to control it. Here is a quick summary of the effects of these ingredients:

DIM positively shifts estrogen metabolism to produce more good estrogens and less bad estrogens. Calcium D Glucarate increases the elimination of cancer-promoting toxins and estrogens. Phosphatidylserine not only will improve brain functioning but will also help control cortisol levels. Green tea improves overall health and promotes fat loss. That Extra Fat Burning Boost

Looking at the fat burners you have in your pantry, I am sure we can all say the same thing about the fat burners. Underdosed, proprietary blends that lead us the wonder what exactly we are taking. And the Latin names, wow! I actually looked up an ingredient from a well known fat burner and it literally translates to "Orange Tree". No, not a special orange tree in Taiwan or a special extract from an orange tree, but actual ORANGE TREE! Like the ones you find in Florida that make that awesome juice. Well, orange juice is great and all, but will it cause fat loss? Everyone wants results from a fat burner and the ability to control dosing to yield tremendous, tangible results above and beyond any fat burner in existence. A fat burner with ingredients you can look at, understand, and also KNOW that the dosing is scientifically validated. After years of researching and testing the most effective compounds in existence, MTS Nutrition CEO Marc Lobliner butted heads with some of the greatest science minds in the industry to create what they feel is the best fat burner for results, period. Drop Factor™ is here. FAST Fat loss; long-lasting, 12+ hour energy and TARGETED fat loss are the things that Drop Factor does better than any other fat burner ever seen, period. Are you ready for RESULTS? The ingredients are max dosed with one caveat, Yohimbine HCl. Yohimbine HCl in its full dosing in Drop Factor, 2.5mg per serving, is usually very well tolerated. Some can take more, some less. Studies show that the effective dose is .2mg per kilogram of bodyweight per day—that is a LOT of Yohimbine HCl and too much for some people. Also, while the max dose of the other ingredients covers a wide range of weights and the two genders, Yohimbine HCl, being weight dependent, requires a varying degree of dosing and also, you need to ease into the higher dose moreso than other fat burning agents to assess tolerance. This is why EthiTech Nutrition, MTS Nutrition's sister company, has a Yohimbine HCl so once you reach the maximum two capsules of Drop Factor two times per day, you can still adjust dosing by simply adding in Yohimbine HCl. It is the most though out fat loss system ever created!

How to Start

The key to starting this program is to JUMP RIGHT IN! Make it simple, start on a Monday. So if it is a Wednesday when you decide to do the Machine Program, then use the remainder of the week to get ready for it. Go out and buy the necessary supplies—Food and Supplements, then when Monday comes around, you are set and ready to go.

I get asked all of the time if one should ease into a program or make minor adjustments until sooner or later, your lifestyle is changed. Well, by picking up this book and ready it, I know you are ready for a change and fast. This is not a half-ass program. Jump in with both feet. Hell, do a cannonball. The first step is to make a grocery list. I recommend looking at places like Trader Joe's for the organic chicken and Free Range Beef and Costco even has these items. Also, if you have a local organic farm, or farmer's market you can go there. The difference is profound!

Grocery List (more options in Food Choices Chapter)

Protein Free Range Beef Organic Chicken Cage-Free DHA Eggs Liquid Egg Whites MTS Nutrition Machine Whey (ANY lean meat like Free Range Turkey, Pork, or Bison and other game meats work)

Proteins Options to Select for Vegans (Be sure to account for the carb and fat servings by counting when there are over 7g carbs per 20g protein and when there are over 5g fat per 20g protein)

Edamame Tofu Tempeh Soy Milk Seitan Beans Peas Lentils Nuts Seeds Fats Macadamia Nut Oil MCT Oil or Coconut Oil Olive Oil Fish Oil Cashews Almonds Almond Butter Peanut Butter (All nuts, including peanuts, work) Carbs Sweet Potato White Potato Old Fashioned or Steel Cut Oatmeal Quinoa Ezekiel Bread

Greens Broccoli Asparagus Green Beans Kale Spinach Fruit Blueberries Strawberries Bananas Grapefruit --NOTE, all fruit works (see list below), these are just my preferred fruits.

It's Booty Time! We now have a blueprint. Say to yourself that you will do this. But remember, if training and diet start to interfere with your daily life as a business-person, family-person or anything else, step back, take a deep breath and reorganize so that this can help your life, not take it over. Bodybuilding is about balance. Once you learn how to harness it and use it to benefit all other areas of your life, you will be on your way to YOUR BEST BODY EVER! APPENDIX: FOOD CHOICES High Performance Nutrient Selection Starches (equal to 1 serving of Carbohydrate) 12-15 grams carbohydrate BREADS Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) ½ or 42g Bread - whole-wheat, oat-bran, 9-grain

Ezekiel bread (sprouted grains NO FLOUR)

Whole Wheat English muffin

1 slice or 32g 1 slice ½ or 33g

Whole Wheat Pita bread (6.5 inch in diameter)

Whole Wheat Tortilla, 6 inches across

½ or 32g 1 or 35g CEREALS & GRAINS Barley (pearled) (dry) 1.25 Tbsp or 15.6g

Kashi Medley 1/3 cup or 19.8g

Cream of Wheat regular or quick (dry) 1.5 Tbsp or 16.7g

Granola, low-fat (Heartland brand) 2.5 Tbsp or 16.5g

Grape-Nuts (Post brand) 2.5 Tbsp or 16.5g

Honey ¾ Tbsp or 15.8g

Millet (dry) 1.5 Tbsp or 18.75g

Oat Bran (dry) 3.5 Tbsp or 20.5g

Oatmeal (Quaker Instant/Old Fashion, dry) ¼ cup or 20g

Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g

Quinoa Grain (dry) 1.75 Tbsp or 18.6g

Rice, brown long-grain (cooked) 1/3 cup or 64.35g

Rolled Oats ¼ cup or 20.25g

Steel Cut Oats, dry 1/8 cup or 20g

STARCHY VEGETABLES Baked potato (no skin)

Baked Sweet potato (baked no skin)

63.8g or 2.25 oz 56.7g or 2 oz Yams (baked, no skin) 56.7g or 2 oz


Black Beans (S&W - canned) 106g or 3.75 oz

Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz

Fruits (equal to 1 serving of Carbohydrate) 12-15 grams carbohydrate

Apple, (with peel) 3.25 oz or 92g

Banana, (peeled) 2.25 oz or 64g

Blueberries (fresh) 3.5 oz or 99g

Grapefruit, (peeled) 6.5 oz or 184g

Grapes 3 oz or 85g

Mango (fresh) 3 oz or 85g

Orange, (peeled) 3.5 oz or 99g


Peach (fresh)

4 oz or 113g

4.55 oz or 127.5g

Pear (fresh) 3 oz or 85g

Papaya (fresh) 5 oz or 141.75g

Raisins (seedless) 2 Tbsp or 18.5g

Strawberries (fresh) 6.5 oz or 184g

Watermelon (fresh) 5 oz or 141.75g

Milk (equal to 1 serving of Protein & 1 serving Carbohydrate) 12-15 grams carbohydrates 6-8 grams protein MILK & VERY LOW-FAT MILK Skim milk (0 grams fat) 1 cup or 8 Fl oz

1% Milk 1 cup or 8 Fl oz

Plain non-fat yogurt ¾ cup or 6 oz Yoplait/Dannon Light Fruit yogurt 6 oz (1 container) LOW-FAT MILK Also Counts as 1 Fat serving

2 % milk 1 cup or 8 oz

Plain low-fat yogurt ¾ cup or 6.5 oz Sweet acidophilus milk 1 cup WHOLE MILK Also Counts as 2 Fat servings

Whole milk 1 cup or 8 oz

Vegetables (equal to 1 serving of Vegetables) 4-6 grams carbohydrates

All servings sizes are based on (raw or steamed) Asparagus



Green Beans

4 oz or 113 g

2.75oz or 78g or ½ cup 2.75oz or 78g or ½ cup 2.2oz or 62.5g or ½ cup Onions


Celery Cucumber

53g or 1.86 oz or 1/3 cup 125g or 4.4oz or 2/3 cup 120g or 4.25 oz or 1 cup 156g or 5.5 oz or 1/3 cup Green onions 50g or 1.75 oz or ½ cup

Mushrooms 78g or 2.5 oz or ½ cup

Tomato 90g or 3.2 oz or ½ cup

Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups

Protein (equal to 1 serving of Meat) 6-8 grams protein VERY LEAN MEAT (all measurements AFTER cooked)

Chicken breast (white meat) boneless/skinless 1 oz or 28.35g Turkey breast (LEAN) 1 oz or 28.35g Fresh fish (cod, haddock, halibut, tuna (canned in water), tilapia) 1 oz or 28.35g

Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g

Egg whites

Egg Beaters

2 or 67g

¼ cup or 2.15 oz or 61g

Non-fat cottage cheese ¼ cup or 2 oz or 57 g Salmon Fillet 1 oz or 28.35g (also counts as ½ fat serving) Lean Sirloin ¾ oz or 21.25g

Egg (including yolk) 1 or 50g (also counts as 1 fat serving) Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)

Salmon 1 oz or 28.35g (also counts as ½ fat serving)

Fat (equal to 1 serving of Fat) 5 grams fat MONOUNSATURATED FATS & POLYUNSATURATED FATS


Almonds (dry roasted)

oz or 28.35g

1/3 oz (~ 6 pieces) or 1 Tbsp or 8.6g Benecol light 1 Tbsp or 14g

Cashews 1/3 oz or 1 Tbsp or 9.65g

Enova oil 1 Tsp or 4.5g

Flax oil 1 Tsp or 4.5g

Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g

Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz Peanuts 1/3 oz or 9.36g

Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g

Pecans ¼ oz or 1 Tbsp or 7.44g

Salad dressing (Light, reduced-fat)

Sesame seeds

Tbsp or 30g

1Tbsp or 1/3 oz or 9.4g

Smart Balance Light spread 1 Tbsp or 14g

Sunflower seeds 1Tbsp or 1/3 oz or 9.0g

Walnuts 1Tbsp or 1/4 oz or 7.5g


Less than 20 calories per serving

Less than 5 gram carbohydrates per serving Recommended at 1 serving per meal per day FAT FREE or REDUCED FAT

Cream cheese 1 Tbsp

Creamers, non-dairy liquid 1 Tbsp Creamer, non-dairy powder 2 Tbsp

Mayonnaise, fat-free 1 Tbsp

Margarine, fat-free 4 Tbsp

Miracle Whip, non-fat 1 Tbsp

Salad dressing, fat-free 1 Tbsp Sour cream, fat-free 2 Tbsp

SUGAR FREE or LOW SUGAR Hard candy, sugar free 1 piece Gelatin dessert, sugar free 1 Gum, sugar free 1 piece Jam or jelly. Low sugar or light 2 tsp Syrup, sugar free 2 Tbsp



Club soda

Diet soft drinks, sugar free


Tonic water


Equal (aspartame) Splenda (Sucralose) Sprinkle Sweet (saccharin) Sweet One (Acesulfame potassium) Sweet ‘n Low (saccharin) Truvia (Stevia)


The beauty of gaining mass is that you now have the freedom that you did not have while dieting. If you want to eat out, go ahead! You are trying to pack on mass and if you are off on macronutrients on one of your many weekly meals, it is not a big deal and might even help you reach your goals more efficiently and definitely more palatable!

Meats to Select Grilled Boneless/Skinless Chicken Breast Grilled Lean Fillet Mignon or Lean Sirloin Grilled Lean Roasted Turkey Breast Grilled Halibut, Salmon, Cod, Whiting, etc Albacore tuna (canned in water) Reduced Fat cottage cheese Egg Whites Carbohydrates to Select Plain oatmeal (LOW SUGAR) Whole wheat pancakes Whole grain/wheat toast, bread and bagels and crackers Whole grain cereals – Wheaties, Honey Bunches of Oh's, Cheerios, Special K Baked Yams/Sweet potatoes Whole wheat/grain pastas Baked potatoes Black, pinto and kidney beans Brown rice Corn tortillas LOW FAT granola

Fruits to Select Apple Banana Black/Blueberries Cantaloupe Grapefruit Oranges Peaches Pears Pineapple Raspberries Strawberries Tangerines Fats to Select Dry roasted nuts (almonds, peanuts, pecans, walnuts, cashews) Peanut butter, Almond butter REDUCED FAT butter spreads - margarine Benecol Light butter spread Avocado REDUCED FAT dressing Sunflower seeds – can be added to salads for additional GOOD FATS Flax oil, Fish oil (rich in DHA/EPA) Vegetables to Select All steamed vegetables with NO BUTTER added Green leafy vegetables

Understanding how to read Nutrition Facts Panel Nutrition Facts

Serving Size: ½ cup Dry (40g) Servings Per Container: ~ 30 Amount Per Serving Calories 150 Calories from Fat 25 % Daily Value* Total Fat 2g 3% Saturated Fat 0.5g 2% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 28g 9% Dietary Fiber 4g 15% Sugars 1g Protein 6g 10%

These standards always stay the same. We are counting "SERVINGS" not every single calorie:

1 Carbohydrate Serving = 15g 1 Fat Serving = 5g 1 Meat/Protein Serving = 7g 1. ½ cup serving of this food item will count for the following:

Carbohydrates @ 28g = 2 carbohydrate servings calculated by carbohydrates divided by the STANDARD (15g) = 1.866 servings so we round up to 2 servings carbohydrates. Now if your meal recommends 4 TOTAL servings you will make up 2 additional servings of carbohydrates meaning 1.5 Tbsp honey or ½ cup oatmeal.

Fat @ 2g = ½ fat serving calculated by fat divided by the STANDARD (5g) = 0.40 servings so we round up to ½ serving fat. Now if your meal recommends 2 TOTAL servings you will make up 1 additional serving of fat meaning 6 almonds or 2 tsp peanut butter.
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