Istrainingadvanced 1

USE OUR PROVEN METHODS
TO GET THE RESULTS

YOU DESERVE.
www.milestonestrength.com
layne@milestonestrength.com
CONTENTS
1. Introduction
2. Supplements
3. Tracking Macros
4. Let's Get Lean
5. Time to Add Muscle
6. The Extras
8. Check Ins
INTRODUCTION
Welcome to the Milestone Nutrition Guide! We have constructed this
guide based on the best available nutrition science, our coaching
experience and thousands of clients feedback.
The aim is to provide as much information as possible, in an easy to

implement guide that walks you through, step by step, how to choose
your total calorie amounts, your macronutrient breakdown, your food
choices, supplementation, recovery and results tracking.
Follow this guide and we guarantee that results will follow. Sound like a
plan? Lets get into it!
SUPPLEMENTS
There are so many supplements out there claiming miracles. Here's the
thing though, a lot of them don't have enough or any scientific backing.
Good news though! There are plenty of supplements with proven benefits.
This section of the guide aims to provide you with a list of supplements that
may be beneficial for your training. Supplements account for 5% of your
total dieting and training success. However if you are looking to optimise
your results, these are our suggestions for you.
1. Whey Protein Isolate (or vegan equivalent if vegan/lactose intolerant) -

What will whey protein do? Whey will help you hit your daily protein intake
and enhance your recovery.
2. Creatine - Creatine is one of the MOST studied supplements of all time.

The evidence is conclusive, it works! It has a host of physical and mental
benefits
3. Caffeine - Some people like to take this in a pre workout, some in

coffee, others just pure caffeine. I don't mind how you take it, just stick with
a sensible dose and use occasionally
4. Multivitamin - Now if you eat the prescribed vegetables on this plan you
wont need this, but most people we have coached tend to under eat
vegetables so this one is thrown in for the potential health benefits!
These are the supplements we recommend, please confirm with your

doctor that you are able to take these. These are not all the supplements
that will help, but they are the ones we recommend.
Don't forget to order with Scitec Nutrition Australia, you can use the code
MILESTONE10 and get a 10% discount!
TRACKING MACROS
Macronutrients or 'macros' for short are the amount of protein,
carbohydrates and fat in a food source. After calories they are the most
important piece of the puzzle in dieting. Our macros make up our total
caloric intake, in the later sections of this guide you will learn how to
calculate your own macros and in turn calories. This section of the guide will
teach you how to track these macros and calories. To begin with this may
seem confusing and a bit of effort. It will be worth it! Learning how to track
macros and manage portion sizes is vital to transition into accurate intuitive
eating as you become a more experienced dieter.
1. Download the MyFitnessPal app
2. Enter your details
3. Once you have calculated your calories and macros from the later pages
in your guide, enter them in to the app. To get exact numbers you will need
the premium app, however the free version will allow you to get very close to
accurate.
4. Enter your foods! When you are prepping you can manually enter recipes
through the recipes section. This will allow you to track all your prepped
meals and see the macros in them. There is also a barcode scanner in the
app so you can scan in your foods and get a more accurate reading!
5. Continue to track daily, research has shown that those who build strong
habits at the beginning of a diet will be more successful.
6. If you have an off day its ok! Get back into things the next day, there is no
need to under eat or over eat the next day! Remember you don't need to be
perfect, do your best to be as close as possible to your targets!
LET'S GET LEAN
You're here to get lean. Getting lean AKA fat loss, is much easier than
gaining muscle. Below I will show you how to calculate your calories and
macros in order to get dieting success. This is general information and is for
educational purposes only. You should also factor in your fruits and
vegetables to these macros. Getting enough micronutrients from fruits and
vegetables is essential for health! Where are a range is presented, start at
the upper end, as weight loss slows, move down towards the lower end.
Below I will base my calculations on an individual weighing 100kg/220lbs.

You will need to use your own weight when calculating.
1. Protein - Protein contains 4 calories per gram. Protein remains constant at

2.2g per kg of bodyweight/1g per lb of bodyweight.
100kg/220lb individual = 220g of Protein = 880 calories
2. Carbohydrates - Carbohydrates contain 4 calories per gram. For fat loss

aim for 1.5 - 3g per kg of bodyweight or 0.7 - 1.36g per lb of bodyweight.
100kg/220lb individual = 150 - 300g of carbohydrates = 600 - 1200 calories.
3. Fats - Fats contain 9 calories per gram. For fat loss aim for 0.5 - 1g per kg
of bodyweight or 0.23 - 0.45g per lb of bodyweight. 100kg/220lb individual =
50 - 100g of Fat = 450 - 900 calories.
As you can see by calculating these macros you can get your total amount of
daily calories! It is most important to ensure you meet your daily calorie
targets, next most important is your protein requirements!
TIME TO ADD MUSCLE
LET'S GET THOSE GAINS. Maximising muscle growth is tough, its way
harder than fat loss, you have to eat like its your job! Below I will show you
how to calculate your calories and macros in order to get dieting success.
This is general information and is for educational purposes only. You should
also factor in your fruits and vegetables to these macros. Getting enough
micronutrients from fruits and vegetables is essential for health! Where are a
range is presented, start at the lower end, as weight gain slows, move up
towards the upper end.
Below I will base my calculations on an individual weighing 100kg/220lbs.
You will need to use your own weight when calculating.
1. Protein - Protein contains 4 calories per gram. Protein remains constant

at 2.2g per kg of bodyweight/1g per lb of bodyweight.
100kg/220lb individual = 220g of Protein = 880 calories
2. Carbohydrates - Carbohydrates contain 4 calories per gram. For fat loss

aim for 3 - 5g per kg of bodyweight or 1.36 - 2.3g per lb of bodyweight.
100kg/220lb individual = 300 - 500g of carbohydrates = 1200 - 2000
calories.
3. Fats - Fats contain 9 calories per gram. For fat loss aim for 0.7 - 1.2g per
kg of bodyweight or 0.32 - 0.55g per lb of bodyweight. 100kg/220lb
individual = 70 - 120g of Fat = 630 - 1080 calories.
As you can see by calculating these macros you can get your total amount
of daily calories! It is most important to ensure you meet your daily calorie
targets, next most important is your protein requirements!
THE EXTRAS
SLEEP, RECOVERY & CARDIO
SLEEP
Sleep quality is very important when you are training. Do your best to get
7-8 hours of sleep per night when possible. Here are a few sleep hygiene
tips backed by research to help you maximise your sleep quality.
1. No devices in bed. The light emitted by electronic devices can disrupt

sleep patterns.
2. No kids or pets in the bed.
3. Set a bedtime routine, try to stick to it. Sleeping and waking at the
same time each day can help enhance sleep quality.
4. Minimise caffeine after 2pm. Caffeine has a half life of 8 hours,

consuming excess amounts late in the day can disrupt your sleep cycle.
4. Write a list of tasks or things that are on your mind before you go to
sleep. Getting all thoughts out of your head and having the next day
planned can help relax you before you sleep
RECOVERY
We have already covered off your two main recovery modalities. These
are sleep and nutrition. However adding in meditation, relaxation, active
recovery days, stretching, massage and foam rolling can help. Any activity
that relaxes you will probably contribute to your recovery!
THE EXTRAS
SLEEP, RECOVERY & CARDIO
CARDIO
Cardio is a good idea whether you're dieting or not. The health benefits far
outweigh any costs. Unless you are a very hard gainer who struggles to add
muscle it's unlikely (within reason) that cardio will impact your progress.
Try to get outside and do your cardio in nature wherever is possible, there
are a heap of positive benefits that come with doing your cardio outside.
Don't overdo it with cardio. You do not want the amount of cardio you are
doing to negatively impact your lifting, aim for 3 - 4 times per week, 20-40
minutes per session!
CHECK INS
TAKING YOUR PROGRESS PICS
Progress pictures are important to progress, the scale doesn't always reflect
the true scope of your efforts.
Research has highlighted the benefits of taking regular progress pictures. If

you are taking progress pictures to share with us please take them as seen
below, underwear or shorts is fine, just use the same style when taking all
pictures. You can send them to us via Instagram, post them in the facebook
group or via email to layne@milestonestrength.com.
We recommend taking them on the day you start the program, the six week
mark and then on the last day of your program. If you are happy for us to use
them for marketing purposes please let us know what your social media
handles are and we will tag you!
ISTRAINING 3
I S T R A I N I N G 2
M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
PHASE ONE
2 of 25 M I L E S T O N E S T R E N G T H & C O N D I T I O N I N G
P H A S E O N E
MONDAY
EXERCISE WEEK SETS REPS REST TEMPO RPE
1 3 6 2m 2121 7
2 4 6 2m 2121 8
Squat
3 4 6 2m 2121 8
4 5 6 2m 2121 9
1 3 6 per leg 1m 30s xoxo 8
Pistol Squat (use 2 3 6 per leg 1m 30s xoxo 8

rack for support if
needed) 3 3 7 per leg 1m 30s xoxo 8

Front Rack KB
Lunge

Cossack Squats
1 3 12 each 45s xoxo 8
Leg Extension X 2 3 12 each 45s xoxo 8

Hamstring Curl X
Squat Jump 3 4 12 each 45s xoxo 8
4 4 12 each 45s xoxo 8
P H A S E O N E
TUESDAY
1 5 5 1m xoxo 7
2 5 5 1m xoxo 7
Med Ball Press
3 5 5 1m xoxo 7
4 5 5 1m xoxo 7
1 3 6 2m 2121 8
2 4 6 2m 2121 8
Bench Press
3 4 5 2m 2121 8
4 5 5 2m 2121 8
1 3 8 per arm 1m xoxo 8

Single Arm Db Press
1 3 12 each 1m 30s xoxo 8

Skullcrusher X Close
Grip Bench
1 3 6 per side 1m xoxo 8

Archer Push Ups
1 3 AMRAP 1m 30s xoxo 8

Russian Dip
AMRAP = As many reps as possible
P H A S E O N E
WEDNESDAY
1 4 AMRAP 2m xoxo N/A

Archer Pull-ups
1 3 12 1m 30s xoxo 8
2 4 12 1m 30s xoxo 8
Underhand Bent
Over Row
3 4 12 1m 30s xoxo 8
4 5 12 1m 30s xoxo 8
1 3 10 1m xoxo 8
2 4 10 1m xoxo 8
Kroc Row
3 4 12 1m xoxo 8
4 5 12 1m xoxo 8
1 3 12 1m xoxo 8
2 4 12 1m xoxo 8
Wide Grip Lat
Pulldown
3 4 15 1m xoxo 8
4 5 15 1m xoxo 8
1 3 12 each 1m xoxo 8
Ball Slam X Kb
Swing
Diamond Push Ups
X Hammer Curl
P H A S E O N E
THURSDAY
T O T A L R E S T D A Y
P H A S E O N E
FRIDAY
Set the following as a circuit, complete one round of each then move 3min after
xoxo for all 9 for all
onto the next. Rest after each round. each circuit
1 4 8
2 4 8
Squat
3 5 6
4 5 6
1 4 8
2 4 8
Pull Up
3 5 8
4 5 8
1 4 10
2 4 12
Push Up
3 5 15
4 5 15
1 4 6
2 4 6
Ninja Squat X Tuck
Jump
3 5 6
4 5 6
1 4 6
2 4 6
Military Press
3 5 6
4 5 6
1 4 200 metres
2 4 200 metres
Rower
3 5 200 metres
4 5 200 metres
P H A S E O N E
SATURDAY
20s sprint, 40s

1 7m N/A xoxo 8
walk
20s sprint, 40s

2 8m N/A xoxo 8
walk
Run
20s sprint, 40s
3 9m N/A xoxo 8
walk
20s sprint, 40s

4 10m N/A xoxo 8
walk
1 3 12 1m 30s 3131 8
2 3 12 1m 30s 3131 8
Romanian Deadlift
3 4 12 1m 30s 3131 8
4 4 12 1m 30s 3131 8
1 3 12GB, 5 Nordic 1m 30s xoxo 8

Glute Bridge X
Nordic
1 5 5 1m xoxo N/A
2 5 5 1m xoxo N/A
Plyo Push Up
3 5 5 1m xoxo N/A
4 5 5 1m xoxo N/A
1 3 12 1m xoxo N/A
2 3 12 1m xoxo N/A
Hanging Leg Raise
3 4 12 1m xoxo N/A
4 4 12 1m xoxo N/A
1 3 8 per side 1m xoxo N/A

Stir The Pot
P H A S E O N E
SUNDAY
PHASE TWO
P H A S E T W O
MONDAY
1 2 8 2m 2121 7
2 3 8 2m 2121 8
Front Squat
3 4 6 2m 2121 8
4 5 6 2m 2121 8
1 2 5 1m 30s xoxo 7
2 3 5 1m 30s xoxo 8
Barbell Squat Jump
3 4 5 1m 30s xoxo 8
4 5 5 1m 30s xoxo 8
1 3 12 1m 30s xoxo 7
2 3 12 1m 30s xoxo 8
1 1/4 Leg Press
3 4 12 1m 30s xoxo 8
4 4 12 1m 30s xoxo 8
1 2 30 2m xoxo 7
2 4 40 2m xoxo 8
Walking Dumbbell
Lunge
3 4 40 2m xoxo 8
4 5 40 2m xoxo 8

Windscreen Wiper
P H A S E T W O
TUESDAY

Around the World
Pull Up
1 3 AMRAP in 1m 2m xoxo N/A
2 3 AMRAP in 1m 2m xoxo N/A

Chin Up
3 3 AMRAP in 1 m 2m xoxo N/A
4 3 AMRAP in 1 m 2m xoxo N/A
1 3 10 1m 30s xoxo 2
2 4 12 1m 30s xoxo 2
Underhand Bent
Over Row
3 4 12 1m 30s xoxo 2
4 4 12 1m 30s xoxo 2
1 3 20 1m xoxo 2
2 3 20 1m xoxo 2
Back Extension
3 4 20 1m xoxo 2
4 4 20 1m xoxo 2

Trap 3 Raise
1 5 21 1m xoxo 2
2 5 21 1m xoxo 2
Barbell 21 Curls
3 5 21 1m xoxo 2
4 5 21 1m xoxo 2
P H A S E T W O
WEDNESDAY
1 10 20s 40s xoxo 9
2 10 20s 40s xoxo 9

Sprint
3 10 20s 40s xoxo 9
4 10 20s 40s xoxo 9
1 3 AMRAP in 45s 45s xoxo 8

Kettlebell Swing
1 3 12 1m xoxo 8
2 3 12 1m xoxo 8
Glute Bridge
3 3 15 1m xoxo 8
4 4 15 1m xoxo 8

Stir The Pot
1 3 30s 1m xoxo N/A
2 3 30s 1m xoxo N/A

Pike Holds
3 3 45s 1m xoxo N/A
4 3 45s 1m xoxo N/A

Spiderman Push Up
P H A S E T W O
THURSDAY
P H A S E T W O
FRIDAY
1 3 25 1m 2121 7
2 3 25 1m 2121 7
Pec Dec
3 4 25 1m 2121 8
4 4 25 1m 2121 8
1 4 15S, 8BP 1m 2121 8
2 4 15S, 8BP 1m 2121 8

Skullcrusher X
Bench Press
3 5 15S, 8BP 1m 2121 8
4 5 15S, 8BP 1m 2121 8

Incline DB Fly X
Push Ups
1 3 8 1m 30s xoxo 8
2 4 8 1m 30s xoxo 8
Military Press
3 4 10 1m 30s xoxo 8
4 4 10 1m 30s xoxo 8
Lateral Raise X Front
Raise
1 4 12 1m xoxo 8
2 4 12 1m xoxo 8
Facepulls
3 4 12 1m xoxo 8
4 4 12 1m xoxo 8
P H A S E T W O
SATURDAY
1 4 40 2m xoxo 8
2 4 40 2m xoxo 8
Walking Dumbbell
Lunge
3 5 40 2m xoxo 8
4 5 40 2m xoxo 8
1 3 5 1m xoxo N/A
2 4 5 1m xoxo N/A
Depth Jump
3 4 5 1m xoxo N/A
4 5 5 1m xoxo N/A
1 5 6 1m xoxo N/A
2 5 6 1m xoxo N/A
Ninja Hop to Box
Jump
3 5 6 1m xoxo N/A
4 5 6 1m xoxo N/A
1 20 20 1m xoxo 8
2 20 20 1m xoxo 8
Goblet Squat
3 25 25 1m xoxo 8
4 25 25 1m xoxo 8
1 30s 30s 1m xoxo N/A

Pike Holds
300 metre
1 5 2m xoxo 8
row, 25 swing
300 metre
2 5 2m xoxo 8
row, 25 swing
Rower X Kettlebell
Swing
300 metre
3 5 2m xoxo 8
row, 25 swing
300 metre
4 5 2m xoxo 8
row, 25 swing
P H A S E T W O
SUNDAY
PHASE THREE
P H A S E T H R E E
MONDAY
1 3 10 2m 2121 8
2 4 8 2m 2121 8
Snatch Grip Deadlift
3 4 6 2m 2121 8
4 5 5 2m 2121 8
1 3 12 2m 2121 8
2 3 12 2m 2121 8
Deficit Romanian
Deadlift
3 4 10 2m 2121 8
4 5 10 2m 2121 8
1 3 12 per leg 1m xoxo 8

Single Leg Deadlift
1 4 1m xoxo 8
2 4 21 (7 toes in, 7 1m xoxo 8

Hamstring Curl toes out, 7 feet
3 4 straight) 1m xoxo 8
4 4 1m xoxo 8

Archer Push Up
P H A S E T H R E E
TUESDAY
1 4 8 1m 30s 3131 8
2 4 8 1m 30s 3131 8
Bench Press
3 5 6 1m 30s 3131 8
4 5 6 1m 30s 3131 8
1 3 AMRAP in 1m 1m 30s xoxo 8

Dips

Pec Dec X Diamond
Push Ups
1 3 20 1m xoxo 8
2 4 20 1m xoxo 8
Seated Overhead
Dumbbell Press
3 4 20 1m xoxo 8
4 4 20 1m xoxo 8
1 4 12 1m xoxo 8
2 4 12 1m xoxo 8
French Press
3 4 15 1m xoxo 8
4 4 15 1m xoxo 8

Windscreen Wiper
P H A S E T H R E E
WEDNESDAY
Squat X Ninja Squat
1 3 12 1m 30s 2121 8
2 3 12 1m 30s 2121 8
Sissy Squat
3 4 12 1m 30s 2121 8
4 5 12 1m 30s 2121 8

Leg Extension X
Goblet Squat

Dumbbell Step Ups
1 3 10 per leg 1m xoxo N/A

Pistol Squat (hold
rack if needed)

Stir The Pot
P H A S E T H R E E
THURSDAY
30s fast,
1 20m N/A N/A 9
30s slow
30s fast,
2 22m N/A N/A 9
30s slow
Cycle or Run
30s fast,
3 24m N/A N/A 9
30s slow
30s fast,
4 26m N/A N/A 9
30s slow
P H A S E T H R E E
FRIDAY
1 4 8 2m 2121 8
2 4 8 2m 2121 8
Military Press
3 4 10 2m 2121 8
4 4 10 2m 2121 8
Arnold Press X
lateral raise
1 4 AMRAP 1m xoxo 8
2 4 AMRAP 1m xoxo 8
Russian Dip
3 5 AMRAP 1m xoxo 8
4 5 AMRAP 1m xoxo 8
Skullcrusher X
Bench Press

Trap 3 Raise
1 5 500 metres 45s xoxo N/A

Rower Sprint
P H A S E T H R E E
SATURDAY
1 5 AMRAP 2m xoxo 8
2 5 AMRAP 2m xoxo 8
Archer Pull Up
3 5 AMRAP 2m xoxo 8
4 5 AMRAP 2m xoxo 8
1 3 50 2m xoxo 8
2 3 50 2m xoxo 8
Walking Dumbbell
Lunge
3 3 50 2m xoxo 8
4 3 50 2m xoxo 8
1 3 8 2m xoxo 8
2 3 8 2m xoxo 8
1 1/4 Squat
3 3 10 2m xoxo 8
4 3 10 2m xoxo 8
20s run, 40s

1 7m N/A xoxo 8
walk
20s run, 40s

2 7m N/A xoxo 8
walk
Run
20s run, 40s
3 7m N/A xoxo 8
walk
20s run, 40s

4 7m N/A xoxo 8
walk
Hammer Curl X V
Bar Pushdown
Barbell Curl X Rope
Pulldown
AMRAP = As many reps as possible I S T R A I N I N G 3

P H A S E T H R E E
SUNDAY

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USE OUR PROVEN METHODS

TO GET THE RESULTS

4. Let's Get Lean

5. Time to Add Muscle

The aim is to provide as much information as possible, in an easy to

1. Whey Protein Isolate (or vegan equivalent if vegan/lactose intolerant) -

2. Creatine - Creatine is one of the MOST studied supplements of all time.

3. Caffeine - Some people like to take this in a pre workout, some in

These are the supplements we recommend, please confirm with your

1. Download the MyFitnessPal app

2. Enter your details

Below I will base my calculations on an individual weighing 100kg/220lbs.

1. Protein - Protein contains 4 calories per gram. Protein remains constant at

2. Carbohydrates - Carbohydrates contain 4 calories per gram. For fat loss

1. Protein - Protein contains 4 calories per gram. Protein remains constant

2. Carbohydrates - Carbohydrates contain 4 calories per gram. For fat loss

1. No devices in bed. The light emitted by electronic devices can disrupt

2. No kids or pets in the bed.

4. Minimise caffeine after 2pm. Caffeine has a half life of 8 hours,

Research has highlighted the benefits of taking regular progress pictures. If

1 3 6 per leg 1m 30s xoxo 8

Pistol Squat (use 2 3 6 per leg 1m 30s xoxo 8

4 4 7 per leg 1m 30s xoxo 8

1 4 8 per leg 1m 30s xoxo 8

2 4 8 per leg 1m 30s xoxo 8

4 5 8 per leg 1m 30s xoxo 8

1 3 8 per leg 1m 30s xoxo 8

2 3 8 per leg 1m 30s xoxo 8

4 4 8 per leg 1m 30s xoxo 8

1 3 12 each 45s xoxo 8

Leg Extension X 2 3 12 each 45s xoxo 8

4 4 12 each 45s xoxo 8

1 3 8 per arm 1m xoxo 8

2 4 8 per arm 1m xoxo 8

4 5 8 per arm 1m xoxo 8

1 3 12 each 1m 30s xoxo 8

2 4 12 each 1m 30s xoxo 8

4 5 12 each 1m 30s xoxo 8

1 3 6 per side 1m xoxo 8

2 4 6 per side 1m xoxo 8

4 5 7 per side 1m xoxo 8

1 3 AMRAP 1m 30s xoxo 8

2 3 AMRAP 1m 30s xoxo 8

4 3 AMRAP 1m 30s xoxo 8

AMRAP = As many reps as possible

1 4 AMRAP 2m xoxo N/A

2 4 AMRAP 2m xoxo N/A

4 4 AMRAP 2m xoxo N/A

AMRAP = As many reps as possible

20s sprint, 40s

20s sprint, 40s

20s sprint, 40s

1 3 12GB, 5 Nordic 1m 30s xoxo 8

2 3 12GB, 5 Nordic 1m 30s xoxo 8

4 3 12GB, 5 Nordic 1m 30s xoxo 8

1 3 8 per side 1m xoxo N/A

2 3 8 per side 1m xoxo N/A

4 4 8 per side 1m xoxo N/A

1 4 10 per side 2m xoxo 7

2 4 12 per side 2m xoxo 8

4 4 12 per side 2m xoxo 8

1 4 5 per side 2m xoxo N/A

2 4 5 per side 2m xoxo N/A