Hyper Dbs Nick Cheadle Guide

HYPERDBS Nutrition Manual Chapter | 1
Before we begin, the HYPERDBS

Training & Nutrition Guide
has built in interactivity to
help you better understand
the math behind calculating
your macronutrients.
To get the most out of this

guide, and to be able to use
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2 | Chapter HYPERDBS Nutrition Manual

CONTENTS
Welcome 5
Training Manual 11
Squats 13
Bench-Press 20
Deadlifts 28
Flexible Dieting Overview 36
Calories 39
Protein 47
Fats 52
Carbs 55
Calorie & Macro Calculation 58
Macronutrient Calculator 64
Tracking 68
Be Consistent, Not Perfect 72
Carb Cycling, Cheat Meals and Re-Feeds 76
Meal Timing 81
Supplements 85
Tracking While Away from Home 89
The Dreaded Progress Plateaus 94
Dieting Phases 98
What You Do (And Don’t) Need to Worry About 103
Workout Nutrition
HYPERDBS Nutrition Manual Chapter 111
| 3
Alcohol 115
Reverse Dieting 120
Building Muscle 125
The Psychology of Dieting 130
Diet Breaks 135
Macro Hitting Hacks 142
What You Do (And Don’t) Need to Worry About 146
Beating the Binge 150
Building Your Perfect Diet 154
Micronutrients 159
The Perils of Undereating 163
Big Picture Thinking 167
The Wrap Up 172
Frequently Asked Questions 175

1
WELCOME
Hey.
Welcome to the HYPERDBS

Nutrition manual.
As always, I want to say thanks

for being here. I am SO pumped
to have you on board with this
& know that you'll make the
best gains of your life simply by
following the programming &
absorbing as much of the content
in this course as possible.

I'm pretty proud of what I've created here. To date, I've spent 9+ years in
& together with the latest research & science-based information, have
complete solution to building muscle, burning fat & reducing the strain
on your lifestyle that there is.
Not only that, but I wanted to share some of the things I've learned from
the experiences & frustration I've been through, and save you the hassle.
You see, if I could go back in time, I would tell myself not to lose sight
of the fact that training, and dieting, and looking a certain way are all
merely parts of life. They aren’t the sole focus.
Achieving what most might consider physique success is never truly

going to allow you to be happy. Forfeiting the parts of life you enjoy
outside of the gym in pursuit of a single goal isn’t a healthy way of doing
things. Leaving your friends, family, relationships, social experiences,
potential memories & your hobbies behind isn’t going to leave you
with anything other than nothing (and a lean physique that you can’t
share with anyone).
We tend to believe that life in general will be better when we’ve

achieved a certain look or are a certain size or condition, but if there
aren’t any other dimensions to your life outside of the gym, what will
you really be left with when you do achieve what you set out to achieve?
One of the most important things to realise & be 100% open with is
your true motivation for wanting to make a change. Nobody wants to
get leaner, or get bigger, simply for the sake of being leaner or bigger.
There’s always a reason, an underlying reason for wanting to make a
openly admit what that is.
I never felt as if I belonged - not to the cool group at school, not to the
group of guys that always trained at the gym, not to the group of guys

that seemed comfortable talking to girls. I didn’t feel good enough,
and for me, when I was younger, I sought validation through social
interaction, social feedback & the perception of others amongst other
things. To a certain extent I still do today, but it’s something I’m working
on & getting better at.
In my mind, I perceived those that looked great with their shirt off to be
was that if I looked like those people then I would become them - but
experience tells me that it’s never as easy as that.
I don’t want this to be just another eBook & just another training
program. I don't want this to be something that you look at once
or twice and forget about. This is the training program & nutrition
knowledge that is going to set you free.
It is the program that is going to allow you to make the best gains
of strain on your life in general.
It is the program that will help you get bigger/ leaner/ stronger, without
forfeiting your social life, drinking alcohol, your favourite foods, your
relationships & your career.
not only be able to apply the most effective training methods and
principles there are, but also ensure that when you look the way you
want to look, or perform the way you want to perform, that you'll do so
without having to feel as if you've made compromises in other areas
of your life.
At the end of the day, this whole dieting & training thing is simply a
small piece of the puzzle, and if you're ever going to have a chance of
completing it, best not to skip out on the other bits you really enjoy.

This HYPERDBS Interactive Nutrition Manual is going to be your go-to
guide for when you’re stuck, nutritionally. This is what is going to help
you the most when it comes to getting from Point A to Point B.
it sure as hell beats ‘clean eating’.
The TRUE priorities of nutrition.
Calories, protein, carbs and fats. Why these matter MUCH more
than eating certain foods.
How to calculate daily calorie & macronutrient requirements.
Step by step guides on how to do things & when to do them.
How to track your nutrition for guaranteed fat loss or muscle gain.
Why you don’t ever need to be perfect with your diet
The lowdown on carb cycling, cheat meals and re-feeds
Supplements 101: What’s worth your hard-earned cash, and what’s

a drain on your precious pennies.
How to smash ANY progress plateau, and how to split your diets
into phases so you preserve muscle while you lose fat, and stay
lean while bulking up.
EVERY common nutrition myth … BUSTED.
Workout nutrition. Is it make or break, or something you can forget

entirely?
How to booze and still get lean and ripped.
Why breaking your diet can be a GOOD THING.

Beating binging.
How to build YOUR perfect diet.
And that’s just a taster.
There’s so much more to this as well, but for now, hopefully that’s
enough to wet your appetite. Think of this as the resource that’s got
everything you need to fully support the kick-ass training program
you’ve just signed up to & likely will never leave.
Yep, it’s that good.
Shall we get started?

2
TRAINING MANUAL
You’re going to notice that the HyperDBS training program focuses
movements force you to use a lot of muscles simultaneously, they’re

also going to demand the most from you as far as neural stress (stress
on the central nervous system) & allow you to reap the biggest bang for
your buck as far as building strength, the amount of time you spend in
the gym & building muscle is concerned. Are these exercises imperative
to building strength and muscle? Not at all – but damn they’re good
at doing it.
The idea behind the training section of the HyperDBS manual is to

ensure you’re giving yourself every chance to perform these movements
as well as you can technically, so that your rate of progression ends up
Without further ado…

3
LET’S TALK SQUATS!

Some people claim squats are the king of exercises, while others say
that squats are bad for your back, and don’t do jack to build your legs.
You even get some crazy guys who say things like “squats work your
upper body, and the growth hormone release from doing them adds
size to your chest and biceps.”
The truth?
As I mentioned above, it’s probably somewhere in the middle.
Do you absolutely need to squat to build big legs and get strong?
No.
Should you squat?
Probably.
The science is pretty clear; squats work multiple muscle groups, place a
your whole body and allow you to lift heavy weights, ergo - they’re
That’s why, unless there’s a medical reason you can’t, such as an old
injury that keeps reoccurring, or you straight up hate squatting and
have no desire to ever compete in powerlifting, then you probably
should get some squats in your program. You can’t ignore the fact that
they’re seriously good bang-for-buck.
Whether you’re a newbie lifter, an old hand at squatting who lifts 600
pounds with ease, or you’re somewhere in between, I guarantee you’ll
pick something up from this ultimate guide to squatting.

WHY SQUAT?
As I said above, squats are probably the king of lower-body exercises.
You could hit your whole lower body and core with a combination
of calf raises, lying leg curls, leg extensions, barbell hip thrusts, back
extensions and planks…
… or you could squat.
I’m not saying the squat is the only exercise you need, but seeing
that it places a massive emphasis on your quads and glutes, as well
as giving your calves, hamstrings and lower-back, and gives your core
a substantial seeing to as well, it probably makes sense to include it
in your routine. That’s why we’ve placed such a heavy focus on them
throughout HyperDBS. Whether you’re following the 3, 4, 5 or 6 day
training split, you’ll see that there’s every chance you’ll be doing them
at least twice per week.
Plenty of guys and girls in the gym like to claim that they get more
quad activation from leg presses, or that they feel the burn with leg
extensions and get very little from squats.
These are both fair points … but I don’t buy them.
training program, but in terms of total leg development, squats are a

clear winner. You can throw around all the anecdotal evidence you like
about Dorian Yates never performing barbell back squats, but I’ll say
two words to you - Tom Platz. (If you’re not following along, then make
sure to google search him).
It’s easy to cheat on leg presses and cut the range of motion short, or
use your hands to extend your knees when the weight gets heavy.

This can’t happen with proper squats though. And with proper squats,
I mean sets where every rep breaks parallel at least slightly.
As for feeling the burn with other exercises, again, there’s a grain of
truth in this.
Localised muscle damage and mind-muscle connection are important,

and anyone who says otherwise probably has a pretty weak set of
quads, but you’ve got to remember the two most important factors in
building muscle -
1. Volume
2. Progressive overload
Volume is the total weight you lift. So weight x sets x reps.
Progressive overload means gradually ramping up that volume over

time. If this sounds confusing, don’t worry. HyperDBS has been built
increase over time, so that all you have to do is continue hitting your
programmed sets and reps to keep making the best gains of your life.
It’s much easier to use more weight and thus more total volume on
a back squat than it is with leg extensions, lunges or split squats, and
you’ll also progressively overload faster, another contributing factor to
the effectiveness of the HyperDBS program.
had surgery, suffer a recurring injury or joint stress, or experience back

pain when squatting.

However, most people who say they can’t squat are more than likely
squatting ineffectively or haven’t been properly taught how to do so.
slightly, and re-learn the squat with awesome technique. We’ll start
from the bottom up, and take this form guide from the point just before
you start your rep.
“screwing them out” before you even start to go down. This is the
Most of your weight should be on your mid-foot. Have your weight

on your toes and you’ll tip forward, and too much on your heels and
you’ll do some kind of weird squat/ good morning combo.
Push your knees out HARD. (Key cue #2.) It’s no good thinking
about driving them out only on the way back up – you’ve got
to be doing it the whole rep. This is going to help you engage
your glutes.
about to punch you in the stomach too, so tense hard. Everything

else from here on in is still seriously important, but these three are
so often neglected, but make a huge difference.
Pull the bar down into your back hard as if you were doing a lat
pulldown behind your neck. This creates a shelf for the bar to sit
on and ensures your torso will stay relatively upright throughout.
Keep pulling all the way through the movement so that your upper
body stays TIGHT.
Push your hips back (while still driving those knees out) as you
descend. High bar squatters may not need to actively think about
this one too much.

Go down with control and keep going until you break parallel.
This is the point at which the crease of your hip is lower than
your knee joint. If you’re higher than this, then you’re got room
for improvement. Make sure you’re still pulling the bar down onto
your back so you can stay as tight as possible, as this will help you
Again, and just in case you forgot, stay as TIGHT as you can
throughout your whole body on the descent and as you reach the
hole. (The hole is what lifters call the lowest point of the squat.)
As you stand back up again, you want to make sure you’re still tight
as hell. Your feet should still be twisting out, as should your knees,
bar pulled hard into your back, and your chest up.
hips forward. Your glutes are a powerful muscle group, so you may
& as compact as possible!
Take your time between reps and have a breath or two as you reset.
Give yourself every opportunity to complete every rep as best you
can. It isn’t a race.
Foot positioning? Up to the individual.
turned out works well, but some guys and girls with a more quad
dominant squat like a narrower stance, while squatters who sit back
and use their glutes and hamstrings more like a wide stance.
above form tips in mind.

People talk a lot about whether you should squat equipment-free, or
use every single assistance aid at your disposal, like belts, knee sleeves
and the rest.
The answer?
It really depends.
There’s a lot to be said for building a squat base just in your regular
training gear (i.e. no belts, wraps or knee sleeves) but at the same time,
if you plan to compete in powerlifting at some point, you may as well
use everything you can to better prepare yourself for game day.
That means grabbing a decent lever or buckle belt, some wrist wraps
and potentially some knee sleeves. Just check that whatever you have
is approved by your powerlifting federation.
A gentle suggestion - keep your belt for sets at 80% of your one-rep
max & above only, so that on your lighter days you can work on staying
tight and building a stronger back, core and squat without it.
if you have the mobility to do so or invest in a good pair of Olympic

lifting shoes.

4
LET’S TALK
Bench presses are great.
Period.
It’s weird - a few years back everyone loved the bench presses, and
deemed them the holy grail of building a big chest. Nowadays though
(and I know I’m sounding old here!) it seems people almost look for a
reason to avoid the bench press.
Dumbbells and machines are often considered the perfect pec-

builders, and while I’ve got nothing against these, the bench press still
reigns over them all.
See with bench pressing, you’re always going to be able to lift more
weight, which means you’ll get more volume in. One of the reasons
why you’ll be hitting this movement pretty frequently throughout
HyperDBS.
all when it comes to growing muscle, but they’re critical factors, and
when you take volume into account too, you know you probably want to
be lifting heavy (relatively speaking)within your programming in order
to grow.
Therefore, if you’re not benching, you’re possibly leaving gains on

the table.
Plain and simple.

On the face of it, you’d imagine that bench presses aren’t nearly as
effective for chest hypertrophy as dumbbell presses due to their shorter
range of motion. When you add in the fact that plenty of bodybuilders
and powerlifters strain their pec or bust their shoulder when benching,
more lifters are opting for dumbbell or even machine pressing over the
ever faithful barbell bench.
But before you throw in the towel and commit the good old bench
press to the exercise graveyard just yet, take a read of the next few
sections - it might just change your mind.
Or, if you’re still a big bench press advocate then stick around too - I’ve
got some cool form tweaks to maximise muscle and strength gains on
the bench for you.
WHY BENCH?
Want to get strong?
You need to bench.
Okay, maybe that’s slightly short-sighted, but think about it; how often
do people ask “hey man, how much do you dumbbell chest press?”
Doesn’t happen, and if you want to blow peoples’ minds with your
that barbell in your hands. Plus, with the way the HyperDBS program
has been set up, you’re sure to blow your previous numbers out of
the water.
Aside from impressing the bros, why else do you need to bench?
Competing in powerlifting, maximising the time you spend in the gym

(hit plenty of muscles at the same time) & place more stress on your
entire body & central nervous system. Simple.
I wanted to kick off this section with a couple of huge (but massively
common) mistakes that will either make you weaker on the bench, or
potentially lead to injury.
First up, we have benching with your feet in the air.
body and core out of the equation, there’s more focus on the chest,
shoulders and arms. Thing is though, by doing this, you drastically
decrease how much weight you can lift, and as such, lower volume.
Not to mention, you’re probably now super unstable, which could cause
an injury.
While localised muscle damage and metabolic stress do play a

role in muscle growth, volume is still the most important factor.
drop in volume by benching with your feet up leads to lower muscle

and strength gains long-term.
The other killer mistake?

Again, I get the supposed theory - by widening your grip, having your
bone than the nipple level,) you can often feel the clavicular head of
the pecs working more, but there are several issues here.
pretty healthy, you’re playing a dangerous game with wide grip

benching, and if you’ve had any kind of shoulder injury previously, it’s
downright crazy.
Secondly, the amount you’ll be able to lift is decreased again, and you
already know what happens when you lower your volume.
Finally, with a wide grip, your shoulders become protracted, which

means the pecs are already slightly contracted when you start the
eccentric phase, and you won’t get a full range of motion. There’s a
time and a place for partial reps, but on the whole you want to be
bench pressing (or doing any exercise for that matter) with a full ROM.
Whether you’re hanging your head in shame at falling for some of the
proper bench technique.
In all honesty, you want to bench at least a little like a powerlifter, even
if you’re not competing.
Reason being, these guys have the strongest bench presses, and a
stronger press means more weight on the bar, which means more
volume, and hence more growth (or muscle retention when dieting
for fat loss purposes).

You don’t have to have a huge lower-back arch, or try to decrease the
range of motion as much as possible just for the sake of extra pounds
on the bar, but it would be wise to embrace the powerlifting mantra
of looking at bench pressing as a whole body lift, keeping tight,
and making sure you don’t use a technique that runs the risk of you
getting injured.
Lie back and position yourself so your eyes are under the bar. Reach
up and grab it with a grip width suitable for you. The reason why
leverage dependant. Start with very slightly wider than shoulder

width, but adjust it to suit what’s comfortable for you. The only
thing you want to avoid is very wide, or very narrow.
Grip the bar as hard as you can and dig your traps into the bench.
bench here, then lift your upper-back off, before planting it

back down and trying to smash your traps and rhomboids into
the bench.
- place them down forcefully, so your shin angle is around about

90 degrees. From here, you want to dig your heels down hard.
Done that? Cool, now dig them down harder again, and you’re
probably there.
Press your glutes down into the bench and arch your lower
back slightly. You’ll often see powerlifters with huge lower-
back arches, which isn’t what we’re aiming for, but you do
effectively use leg drive, and you’re probably not going to be

able to keep your lats, rhomboids and traps engaged either.

This was one of the reasons why we set up with eyes under the bar
- you should be able to slide yourself down the bench very slightly
and your butt and upper-back on the bench.
Grip the bar as hard as you can still. You want to think about pulling
it apart, so imagine you’re trying to bend it.
Time for the lift off - either take it out yourself by contracting
your lats and just bringing the bar forward as if you were doing a
straight arm pulldown, or have a spotter give you a hand.
Take a big breath before you start the descent, and give the bar an
as possible here. If you get this right, you should actually feel your
back and lats contracting.
Lower the bar carefully while keeping everything engaged. On the

way down you want to take 1 to 2 seconds (maybe even 3 if you’re
new to benching with this kind of technique) and imagine that
Keep your elbows tucked in. Doing this not only reduces your risk
of injury, but ensures you can use your lats for stabilisation and
support too.
Touch the bar to your chest at around nipple level and pause for
at least half a second. (Don’t bounce your reps. A slight pause is
to compete in powerlifting.)
Everything should still be seriously tight here - your calves, quads,

glutes, core, lower- and upper-back, lats, triceps, pecs, forearms -
the lot!

Squeeze your quads and glutes as you press the bar up. Keep your
your butt and back into the bench.
The bar should move in as straight a line as possible to shorten

the trajectory.
At the top of the rep, pause for a second before going again, then
purposefully put it back into the rack or pins when your set’s
By the end of a set, your whole body should feel like it’s had a workout
and you should be breathing hard. If not, you probably have room for
improvement as far as contracting everything is concerned.
Don’t worry if you felt a little off benching like this. It does take time,
honestly, it’s worth it in the long run. If you’re a part of the Facebook
group then you’ll have the opportunity to post up your form videos for
critique anyway, so don’t sweat it too much.
Not only will your bench pressing be safer and now be suitable should
you ever decide to don your own leotard and hit the platform, you’ll
get bigger and stronger benching like this too.

5
LET’S TALK
DEADLIFTS!
People say squats are the king of lower body exercises, and bench
presses are the king of upper body exercises.
So where does that leave the deadlift? …
The king of everything - that’s where.
Over-exaggeration and sensationalism aside, the deadlift really is pretty

cool. Not only does it work your glutes, hamstrings and lower-back, but
depending on what variation you do, you also get some quad and calf
activation, your traps and forearms are called into action to aid with
grip, and your core is hit hard. Not to mention, if you’re deadlifting
properly (which we’ll run through later,) your rhomboids and lats
receive some stimulation.
Whether you’re looking to build muscle or get stronger, you really

should be deadlifting. Still wondering why you’re hitting this exercise
multiple times per week in HyperDBS?
but did you know deadlifts are virtually essential for any goal?
it’s too high risk an exercise due to the strain on the lower-back.
My answer to that is that if you’re feeling a load of lower-back stress

when you deadlift, you’re probably not doing it all that well. Sure, there
is some force placed on your erector spinae muscles, and they will grow
and develop with regular deadlifting, but they should remain static
throughout the lift, and not be a prime mover.

Therefore, while you might get some DOMS after a high volume
workout, or get beat up after a new max attempt, most of your deadlift
sessions should be relatively pain-free.
A report by professor Tony Leyland from Simon Fraser University in

British Columbia, entitled “Biomechanical Analysis of the Deadlift”
states that -
“It is universally agreed in the literature that the spine is well designed
to withstand compressive forces”
and -
posterior passive tissues (ligaments), and results in high shearing forces.

In contrast a neutral-to-slightly extended lumbar spine posture disables
the interspinous ligaments and reduces joint shear. This analysis
emphasizes that correct form is crucial when lifting.”
In the report, Leyland used a computer program to calculate shearing

forces on the vertebrae during different activities, and found that even
a 600-lb (272 kg) deadlift only produced shearing forces 20% over the
proper deadlift (even a heavy one) carries minimal risk. (1)
While this may only be one study, it makes sense - use good form,
and your injury risk is much, MUCH lower. Let your ego take over,
and you’re on a shortcut to a back strain, a herniation or even a
slipped disc.
Now that we know deadlifts are safe, who should do them?
The hip hinging movement performed when deadlifting is vital for a

number of different groups -

Athletes who want to increase their force and power output
Powerlifters who want to compete
Bodybuilders who want solid, developed glutes, hamstrings and

lower-back muscles without having to do hundreds of sets of back
Girls (and guys) looking to build a booty
Provided you deadlift with good form (which is coming up in just a

moment) and don’t just load up plate after plate, you’ve got no reason
not to deadlift.
leads to awesome strength gains. (More on this later.)
As with the squatting and bench pressing guides, it made sense to start
the form guide section off with what NOT to do.
You may well know some of these already, but it’s worth running
through them to make sure you’re not subjecting yourself to potential
pain and injury. Or worse - a deadlift that isn’t improving.
First mistake is rounding your back. It seems so obvious, but plenty of

trainers - even the experienced ones - still do this.
You’ve also got to be careful of coming too far forward onto your toes.
You want to have your weight planted between your mid-foot and
heels. Being too far forward means your knees shoot ahead, making
it harder to keep the bar close to you, and massively raises your risk of

You really don’t need to bend your knees too much at the start
of a deadlift. All this does is make it a much more quad-dominant
movement, and reduces how much glute and hamstring power you
can use. This excess knee bend is often accompanied by the craning of
the neck to look up - another big no-no. It’s a pulling exercise, rather
than a pushing one, so focus on setting up by hingeing over the bar,
and not setting up in too-upright a position.
Falling for any of these? Don’t worry. The next section has you covered.
Let’s go from foot to head with the set-up, and then talk about the
pull and lockout. We’ll do the whole run-through with a conventional
Stand with your feet around hip-width apart, toes facing forwards,
and the bar just over the laces of your shoes.
Without bending your knees yet, reach down and grab the bar
so your arms are just outside your knees. (For now, use a double
overhand grip, with both palms facing towards you. When you go
one back, but this isn’t needed yet.)
Dip your knees ever so slightly until your shins are grazing the bar.
If you have to bend them too much, chances are you set up too far
away, so stand up and go again.
Think “big chest” as you drop your hips and arch your lower back.

Think about squeezing a playing card between your arm and
underarm and engage your lats by imagining you’re trying to
to you.
This is your start position. Everything should be as tight as you

can get it. Before you lift, make sure your weight is on your heels,
take a big breath and hold it, then act as if you’re going to pull the
Your main movement during the lift needs to come from your hips.
head too high, as this can cause rounding.
Keep the bar close in to you at all times, and as it passes your
knees, drive your hips forward forcefully, squeezing your glutes
Thinking about ‘pulling backwards’ is likely to help you here, as it

will mean that bar remains glued to your shins.
Return the bar to the ground under control, but don’t take too long
That’s pretty much your conventional deadlift done.
Approach the bar, and line up so the bar is still over the laces/
tongue of your shoes, but your feet need to be wider this time.
They can be anywhere from slightly wider than hip-width, right
up to toes almost touching the plates. This is largely personal
different distances apart.

Do the same as before when you go down to grab the bar, but this
time, you DO want to perform more of a reverse squat, as torso
angle during a sumo deadlift needs to be more vertical then
conventional. (2)
This time when you grab the bar, your hands will be slightly closer
together, but you still want them on the rough part of the knurling.
From here, it’s pretty much the same. Your weight needs to be on
your mid-foot and heels, but with more emphasis on pushing your
knees out to engage the glutes. Your feet should also be pointed
out, rather than straight ahead.
close to you, and lock out as you did with the conventional. Keep
your chest up.
The keys with any deadlift, whether you go sumo or conventional are -
Keep tight through your whole body
Don’t dip too low at the start of the movement
Use your hips/ hamstrings/ glutes as much as possible
Maintain skin contact with the bar for most of the lift
Get your upper-back involved to help keep strong and tight.
Nailed it!
Don’t be deterred if some of these cues are a little different to what

you’re used to or if you feel as if the movement is entirely different now –

it can take a little time to get used to the fact that these big compound
movements are more of a full body movement rather than a simple
exercise to train your legs or back!
chapters before your main sessions.

6
FLEXIBLE DIETING
OVERVIEW
Now, some of you will already know a little of what I’m about to say.
those of you who don’t have a clue what it’s about. Whatever level you’re
at, I’d urge you to read this anyway; this is all completely fresh, brand
new content. There’s no copy and paste job here & even if you’ve already
invested in my previous e-books or courses, I promise you none of this
from scratch.
If you’re here, there’s a high probability you already know something
doesn’t have to be super strict. There are no good or bad foods, and
whether you lose weight or gain weight comes down to energy balance,
or how many calories you eat versus how many calories you burn. With
you hit your target macronutrients/ calorie (more on these over the next
few days) intake for the day, you’ll still achieve your goal.
They get you to cut out something, right? Whether that’s completely
and chocolate with a low-fat diet … No animal products with veganism

Trouble is, that something usually happens to be a food you really like.
What tends to happen when you completely ban something that you
enjoy is that you start to really, really crave it. Over time, these cravings
more often than not build up, to the point where it’s hard to think
you’ve been denying yourself.
Unfortunately, us humans don’t tend to do moderation all that well,

so instead of just a slight slip on our diets, the typical story is an all-out
binge or food-fest on whatever that banned food(s) has been, making
ourselves feel bloated, sick, and guilty, and often putting on pounds of
body fat in the process too. Then we get back on our diet, promising
ourselves that this time, we’ll be strict. Only to binge again in the space
of a couple of weeks, or maybe even a couple of days.
(Anybody else been through this?)
Flexible dieting, however, promotes moderation & an option free from

restriction. By not actively cutting out anything, you ensure that you
don’t get those cravings that you might with conventional dieting.
If you're dieting for fat loss then you can still get hungry from time
to time, and I’m not saying you can eat whatever foods you want in
unlimited quantities - there still needs to be some restraint - but there’s
absolutely no need to go cold turkey on anything.
You’ll learn a lot more about this in the chapters, so if this stuff is 100%
new to you, don’t worry. We’ll go over it in bitesize chunks throughout
the manual.

7
CALORIES
Calories are king.
You’ll know this if you read yesterday’s instalment of the course, where
conventional methods of dieting, as it allows you to eat whatever food
Today we’ll go more in-depth on calories, and actually start putting a

framework in place for your own personal approach, including how to
calculate your daily calorie requirements, from which you'll be able
to establish your macronutrient targets each day.
you’ll gain weight. If you eat fewer than you burn, you’ll lose weight.
Think of it like a see-saw.
WEIGHT LOSS WEIGHT MAINTAINED WEIGHT GAIN

Negative Caloric Balance Isocaloric Balance Positive Caloric Balance
Energy in < Energy out Energy in = Energy out Energy in > Energy out
In theory, these calories can come from any food.
Let’s say that you burn 2,500 calories per day. This is known as your
maintenance level. If you ate 2,400 calories of cookies and Pop Tarts,

you’d lose weight, despite the fact that most people perceive those
foods in an unhealthy manner.
If you ate 2,600 calories, even if only from apple, chicken breast & sweet
calories, but again, I’m going to be a tease, and say that these are
coming up later in the course.
So what would happen if you over or under-ate 100 calories per day?
Well, it takes 3,500 calories to lose or gain 1 pound. So eating 100
calories under the number that you burn every day & ignoring the fact
that weight loss at times isn't linear, it would technically take 35 days
for you to lose 1 pound.
If you over-ate by 100 calories per day, it would take 35 days to gain
a pound.
Make sense?
This is known as energy balance, and there’s no getting around it.
It doesn’t matter how ‘clean’ you eat, what times you have your meals,
whether you have one big feast every day, or 10 tiny meals - calories
rule the roost.
Now, here’s where we get slightly more in-depth. One day of over-
eating or under-eating isn't really going to dictate long-term progress.
You’re better off looking at things on a weekly or a monthly basis. Better
yet, think of things as 'over time'. The reason why many people like the
rule of losing 1 to 2 pounds per week is because this is pretty easy to
adhere to and work out. Like we mentioned, 1 pound of fat equals 3,500

calories. So if you reduced your calorie intake by 500 per day, then over
the course of a week, that equates to 3,500, or 1 pound of fat loss (that's
nearly half a kilo for those of you who aren't stuck in the past).
Reduce by 500 and do an extra 500 calories’ worth of exercise? That’s
Simple enough, right? But if you’re sat there thinking -
given how many you’re burning or you belong to another group of

people.
not to track on the weekends. You might not eat all that much Monday
calories. Unfortunately though, if you blow it over the weekend, and

consume 1,000-2,000 calories extra each day, meaning that by Sunday
you’ve pretty much eaten around your maintenance level, you’ll stay
exactly where you are.
Now, that’s not to say you can never go out and have fun on the
weekends, or even over-eat at times & still get away with it, but it does
mean you need to be aware of what this does to your body, and how

days of hard work and consistency.
For those of you that have regularly incorporated cheat meals in the
past & at times struggled to see consistent progress, this is probably
all of that hard work during the week.
If you’re going to hit it hard on the weekends, try to do so in moderation,

and perhaps reduce your weekday calorie intake to allow for some more
weekend excess - but again, there's more to come on this a little later
on in the series.
Take your bodyweight in pounds and multiply it by:
- Women between 12 and 14
- Men between 14 and 16
Or
Take Your bodyweight in kilograms and multiply it by:
- Women between 26 and 31

Imperial Metric
Male Female
● Sedentry Active Very Active
Weight Daily Calorie Requirements
This will give you your maintenance calorie intake - the number that
theoretically, if you ate every day given your current activity levels, your
weight would stay more or less the same.
The reason why I’ve given ranges to multiply by, and not just set
from your genetics, dietary history, activity levels, and training schedule
dictate how many calories you burn on a daily basis.
As a general rule of thumb though, the more active you are, the higher
the number you should use to multiply your bodyweight by. If you lead
a more sedentary lifestyle or don't do a lot of activity - so perhaps you
work at a desk all day, don’t have any active hobbies, and only train two
or three times per week - you need to pick a number toward the lower
end of the range to multiply by
week, and you tend to move around a lot, you’re probably going to be
better off picking one of the higher numbers.
Somewhere in between? Then go for a number in the middle.

The other thing to consider here is how your body shape and
composition has been in the past, and what your natural build is. Those
who are naturally lean and skinny will be able to eat more calories and
maintain their weight, so will likely need a higher multiplier, whereas
people who tend to carry fat more easily, or have been overweight in
the past probably want to go towards the lower end just to be on the
safe side.
One thing I will say is that you don’t need to stress too much over this.
What we’re doing here is creating a baseline. We need a starting point
from which to monitor and adjust over the next few weeks, so don’t
stress out over what multiplier you choose.
Make an informed, sensible decision, and I promise you, you’ll be okay.
That depends - are you looking to lose weight? Are you looking to build
some muscle? Or are you looking to stay right where you are?
Right now, with the formula above, you have your maintenance intake.
maintain your weight. If you want to do this, you don’t need to do

anything else just yet. You can sit back, relax, and rest up for tomorrow.
However, most of us tend to want to lose or gain weight. Or rather - lose
fat or build muscle.
To lose fat, I want you to take 500 away from your maintenance level
per day will work out to be around 1 pound of fat loss per week.

To gain muscle, I want you to add 300 calories to your maintenance.
In theory, it would be nice to add 500 calories and gain a pound of
muscle every week, but muscle is far harder to gain than fat is to lose.
Unless you’re a beginner, you’re not going to be able to add a pound of
lean mass per week & even as a beginner this is probably unlikely. Your
body can only build muscle at a certain rate, and if you try to force-feed
muscle growth, all you’ll do is end up getting fatter, more quickly.
Once you've added 500 or subtracted 300, we’re pretty much there.
There are a couple more things to add.
There are exceptions to the -500 and +300 rules.
If you’re pretty light, and/ or your maintenance calories only come in

around 1600-1800 per day (or less!), or if you're looking to lose fat a
little more slowly (in order to retain as much muscle mass as possible)
I don’t want you to subtract a whole 500. I’d rather you subtract 300
to begin with.
intake is so low, that actually sticking to it & having any sort of enjoyment
in your life is going to be pretty tough, not to mention you won’t have
much room at all left to reduce any further, without getting to the stage
where you’re eating more than just chicken breast and lettuce.
If your maintenance calories were higher though (3,000+) you can

probably get away with subtracting more than 500 if you really want.
faster, you could subtract up to 750 calories, and not be risking too
much muscle loss, extreme hunger, or huge energy crashes.

8
After calories comes protein.
Now, calories are still the most important factor, and if you just worked
out how many you needed, and stuck to that every day, you’d do okay.
You’d lose or gain weight (depending on which option you picked) and
start making steady progress.
That progress would be okay … but it might not be as good as it

could be.
See, the second most important factor after calories is macronutrients.

Macronutrients are protein, carbohydrate and fat, and the most
important of these is protein.
The reason why we absolutely must make protein a top priority is

because of what it does in the body.
Protein’s main role is to build and repair muscle tissue. If you want to
gain muscle, that’s imperative, and even if you’re more focused on fat
loss, retaining (and even building) muscle tissue will give you a more
aesthetic physique.
Having more muscle keeps your metabolism ramped up, meaning

you can eat more calories while still losing fat. Plus, protein has a high
thermic effect. In layman’s terms, that means it burns calories through
the digestion process.
You actually burn around 30% of the calories off while digesting protein,
so in reality, 100 calories from a chicken breast is actually more like 70
calories.

As you can see, protein is pretty vital.
The government recommendations for protein are really damn low.
Most countries recommend that men take in around 55 grams, and

women have around 45 grams.
This is the minimum amount needed to avoid disease. But quite

honestly, if you want to lose fat or build muscle as fast as possible,
create a great physique, and feel full and satiated while dieting, you’re
going to need more than that.
The science tends to suggest that anywhere between 0.7 and 1.5 grams
per pound (1.4 and 3.3 grams per kilogram) of bodyweight is about right,
with the sweet spot being around 1 gram per pound, or 2.2 grams per
Multiply your bodyweight in pounds by 1
Or
Multiply your bodyweight in kilograms by 2.2

Weight Protein (grams)
And there you have your protein intake.
Work it out now if you want, or wait ‘til those examples coming up.
There are some exceptions to this super simple rule 1 gram per pound
rule though.
doesn’t get anywhere near the numbers we’ve worked out. Think about
it - most average Joes (or Janes) eat cereal for breakfast, bread for lunch,
something rice-, potato- or pasta-based for dinners, and snack on fruit,
donuts, candy, cakes, chips/ crisps and crackers. That’s a lot of carbs,
and not much protein.
That’s why, if you’ve never eaten a slightly higher protein diet before,
then you might struggle with this initially, so it could be a better idea to
shoot for 0.7 grams per pound, or 1.5 grams per kilo with the intention
of working up from there.
Likewise, those on the slim side will have faster metabolisms, and will
be able to handle more carbs, so you can always take your protein a
little lower too. But we can also go higher if that’s what you prefer.
Studies have shown that competitive bodybuilders who are aggressively

dieting for contests often do better with higher protein intakes, and so
want to be shooting more towards that 1.5 grams per pound range.
Plus, you may just have a real thing for steak and eggs. In which case,
you’re more than welcome to slam back more protein than the baseline
1 gram per pound.

This is kind of the step up from just tracking calories, and if this works
for you - great. But, if you want the absolute best possible results, and
to truly become a macro master, then the next two chapters are for you.
As a sign off for our protein chapter though, I wanted to address

something that I see a lot of people struggle with -
Actually getting enough protein.
Most of us know what foods contain protein - the aforementioned steak

and eggs, chicken, pork, turkey and so on. But a diet like that can be
expensive, and get pretty boring, which is why so many people grossly
undereat protein. Thing is, there are LOTS of alternative protein sources,
and you don’t need to follow a bland (or expensive) diet to get your
protein in.
pork, turkey, turkey & other minces (keep in mind there are different fat
contents between some brands which you can use to your advantage),
beef, kangaroo, ham, lean pork, tuna & salmon; lean/ pre-packaged
lunch meats such as shaved turkey breast/ ham/ shaved chicken
breast; eggs & egg whites; dairy products such as milk, yoghurt, cheese
& cottage cheese; supplements such as protein shakes, protein bars,
Quest bars.

9
FATS
So we have two more macronutrients to cover - carbs and fat.
Fats get a pretty bad rap. After all, the name is the same as something
we all want to avoid. Thing is though, fats don’t make you fat. As you
know by now, too many calories make you fat.
Fats have plenty of important roles within the body, with their main
purpose being to maintain healthy hormone levels. Too little fat, and
mass, and lacking libido.
The trouble with fats though, is that they’re calorie-dense.
1 gram of protein contains 4 calories, as does 1 gram of carbohydrate,

whereas 1 gram of fat has 9 calories.
That’s why, while fat-rich foods like coconut oil, almonds, and oily
pushing you into a calorie surplus & mean you might overshoot your
calorie target This is why a calculated, personalised approach to fats
is vital.
As a general guideline, you should -

Or
Sweet Savoury No Preference
Weight Fat (grams)
Then eat this many grams of fat per day. Again, don’t stress this for now
if you don’t want to - the full calculations are coming up shortly.
The reason why we’ve got a range again, rather than just strict numbers
is all down to personal preference.
Are you the kind of person who likes rich foods such as fatty meats,
cream and cheese? Or, do you tend to go for sweets and starches -
bread, pasta, fruit, and so on?
If you usually prefer fattier foods, then go for a higher multiplier. If it’s
the latter, then go for a lower multiplier, as this means you’ll be eating
a little less fat, which will give you more calories to eat from carbs.
No preference? Then go somewhere in the middle.
other cooking oils, fattier cuts of meat such as chicken thigh/ red meats/
fat milk.

10
CARBS
Is it friend, or is it foe? The truth is, carbs are pretty harmless, provided
you eat the right amounts.
carbs aren’t an essential macronutrient (your body can make energy

from protein and fat if needed,) in terms of optimising performance
and body composition, they’re pretty vital.
Probably the most important requirement carbs provide is energy. Your

body either uses the carbs you eat for energy directly, or stores them in
the muscles and liver to be used later. Not just that though, they give
you fuel for training and aid recovery and muscle growth too.
While you can get by without carbs, I generally wouldn’t recommend

it. Low-carb diets (such as Atkins or keto) are often recommended as
a way to lose weight quickly, and while I won’t deny that fast weight
loss can occur when you slash your carbs, you also get plenty of other
not-so-great side effects.
as your body adapts to burning fat for fuel. You’ll feel tired, lethargic,
and won’t perform or recover from training as well. (Not something you
want with HYPERDBS!)
of low-carb diets suggest eating more high-fat foods such as butter,
remember - calories are still king, and if you’re eating too many,
regardless of how low your carbs are, you WILL gain body fat.
achieved with low-carb diets is never all fat loss.

At any one time, you can store up to 500 grams (1.1 pounds) of
gram of glycogen carries with it 3 grams of water, meaning that if you

go from having full glycogen stores to empty, you drop those 500
grams, plus 1,500 grams of water, giving a 2 kilogram (4.4 pound) loss,
none of which is actually fat mass.
you’ll lose fat as well, but the initial loss when going low-carb is never
entirely fat tissue, so while most experience a large loss initially and
tend to be spurred on by this, know that it isn’t essentially lasting.
Oh - and lastly, don’t forget that carbs are tasty. And if you can eat tasty
foods and still drop body fat, why would you not?
Anyway, that’s enough pro-carb propaganda …
Right. Our calculation here is a little more complex, so instead of writing

it all out here, I’m going to put it separately in the next chapter. Before
that though, how about a video on my go-to carb sources as we’ve had
for protein and fats?
popcorn, potatoes, sweet potatoes, pasta/ wholewheat pasta, whole

wheat bread or other breads, bran cereal, oatmeal/ oat bran/ anything
from oats, cereals, low fat or skim milk, low fat ice-cream/ sorbet, whole
wheat tortillas, fruits & fruit juice, beans, sauces, marinades, vegetables.
Have at least 2 servings of vegetables per day.

11
CALORIE & MACRO

CALCULATION
You’ve got 2 choices here. You can either work out your calories
and macros with the equation I’m about to go through, or you can
click here to have them done for you.
I know the second option is the more tempting, and I get that, but
personally I’m a fan of understanding the process too, so if you have 5
minutes, how about we do the calculation together?
Women take Your Bodyweight in Pounds and multiply it By between

12 and 14, and guys take your bodyweight in pounds and multiply it by
end if you’re more sedentary.)
Add 300 for muscle gain.
Subtract 500 for fat loss. (Or 750 if your calorie calculation above came
in at over 3,000 and you want to lose fat faster, and don’t mind feeling
a little hungry.)
Make note of your calorie number somewhere.
Or, if you’re not used to a higher protein diet, you can do your
bodyweight in pounds x 0.7. Note this down.

Protein has 4 calories per gram, so multiply your protein intake in grams
For fat, we’re doing 0.3-0.5 grams per pound of bodyweight. Shoot for
0.3 if you’re more of a sweet/ starchy person, and 0.5 if you prefer fattier
foods to sweet ones. If you have no preference, just go 0.4. You guessed
Fat has 9 calories per gram, so multiply the number you just got for
your daily fat intake by 9.
Now we need to work out how many of your total calories we’ve given
to protein and fat. What I want you to do is take the number of calories
you’re eating per day from protein (step 3) and add it to your calorie
number from fat (step 5.) Then, take this number from your total daily
calorie target (step 1.)
The number that you just worked out is the number of calories you
have left from carbs. Like protein, carbs have 4 calories per gram, so I

want you to divide this number by 4. This is how many grams of carbs
you get per day.
Take your numbers from steps 2, 4 and 7, and these are your target
macros. You can then round these to the nearest 5 grams.
Let’s take an example of a woman weighing 140 pounds who wants to

lose fat, and has a preference for higher-carb foods. She’s moderately
active, and isn’t used to a high protein diet, so won’t quite be shooting
for 1 gram per pound.

Rounding everything we get -
100g protein, 40g fat, 140g carbs
What about a dude who weighs 165 pounds and wants to build muscle?
He’s moderately active, has no preference for fat vs. carbs.
Rounding everything we get -
Make sense?
Do it the old school way with the calculations above if you like, or just
use the calculator.

Don't forget: to get the most out
of the macronutrient calculator
built into the HYPERDBS
Training & Nutrition Guide,
download and open the guide
in Adobe Acrobat Reader.
Adobe Acrobat Reader is

available on all devices for FREE.

Weight ● Male Female ● Imperial Metric
Fat Loss
● Maintenance
Calories
Protein High Low
Calories
Fat Sweet Savoury ● No Preference
Calories
Carbs
Calories
Now you’ve got your macros sorted, I wanted to move on and talk about
something that many people think is the most important aspect of
Now, what food you eat is important, but it matters nowhere near as
much as being precise with your macros. We’ve got whole chapters
dedicated to tracking, measuring foods, being consistent and making
wanted to cover food choices.
The most critical component of losing fat (or building muscle) is hitting
your macros.
Period.
There are no ‘good’ or ‘bad’ foods.
Take an apple and a piece of candy for instance.
candy will have, well - sugar! (And little else.)
If you ate 200 calories of apple, and 200 calories of candy, what would
the result be in your body composition?
Answer - exactly the same.
Yep, despite people thinking of the apple as a clean food, and the candy
as fattening, as you know already, calories are the primary driver in

foods are carb-based, with virtually zero fat or protein, there’d be no
difference in how they affected you.
Here’s where things do get different though -
Fibre is also known for preventing against certain diseases, some

cancers, and keeping you regular. Candy? Not so much.
You’ll also get a much bigger volume of food with the apple. 200
calories would be one massive apple, or a couple of smaller ones. 200
calories of candy may only be 60 grams of food or so. (A moderate
handful.)
minerals it has far outweigh those in the candy.
So in these respects, the apple is better. It’s just in terms of weight loss
and weight gain, they’re more or less the same.
That’s why it’s vital that you don’t stress over food choices, but you don’t
get too slack either.
would come from nutrient-dense whole foods (your typical ‘clean’ foods
could be ‘junk’.
You don’t need to adhere to this perfectly, all the time, but it’s a good
rule of thumb to follow.
When your calories are lower, and you’re dieting, that means you’ll have
while when looking to gain muscle and on higher calories, you can have
a bigger budget for junk food.

You may even wish to eat 90-95% ‘clean’ during the week, and 60-65%
junk at the weekends, providing you still hit your macros.
No need to get super strict with this - just bear in mind that balance,
enjoying your food, and hitting your macros are the main things to be
aware of.
per 1,000 calories and 4-6 servings of fruits and veggies per day, and
you’re probably doing a pretty good job of getting the ‘healthy stuff’ in.

12
TRACKING
One of the most common questions I get is -
when you start out, and after the initial excitement of realising you can
eat any foods you want while losing fat wears off, the fear and confusion
of how to actually keep tabs on it all sets in.
If we were doing this 15 years ago, then I’d have told you to use a website
like FitDay.
If it was 25 years ago, I’d be telling you to buy a book with nutritional
data in, and setting yourself up with a notebook or a spreadsheet.
The good news is, it’s 2017, and while you can still use the above two
methods, I’d strongly recommend you download an app like My Fitness
Pal or My Macros +. Both are free (or at least very low cost if you go for
the paid versions,) and just make tracking so much easier.
When it comes to tracking a meal, you will need to measure out what
you’re eating. This requires having a digital weighing scale, so if you
don’t have one - go buy one. You’ll get so much value from it.
Let’s say you’re making yourself a sandwich with turkey, lettuce, tomato
and mayo and you want to track what’s actually in it.

The bread will probably have nutritional information written on the
bread on My Fitness Pal, and add in however many slices you’re having.
Next up is the mayo. Put the jar on the scale, set it to zero, then take out
however much you want, keeping track of how many grams the scale
goes down by, and add this into your tracking up. You can then weigh
the meat, and add that in.
Finally, the lettuce and tomato. You can weigh this if you want, and it
may be an idea if you’re brand new to tracking, just to get a rough idea,
or if you’re in contest prep and needing to be ultra precise. But, for 95%
of people, these types of foods are so low in calories you can just enter
‘a serving’ in your app, and it’ll be about right.
After doing this, you’ll be able to see all the nutritional data for the
sandwich on your app.
Pretty simple, right?
You might run into a few problems at some points in time though.
Some foods won’t be listed in any app, so when this happens, just
pick a similar item. Like the above, bread is pretty much bread, pasta
is pretty much pasta, low-fat cottage cheese is low-fat cottage cheese,
and so on. It’s not going to make or break your diet if you pick a slightly
different version.
The same might happen when out at a restaurant. We’re going to cover
eating while on vacation later on in the manual, so don’t stress too
the nutritional data on what you’re eating on your app, or go to the

restaurant’s website and check out what they have on there.

restaurant, and log that.
The great thing about tracking is, while putting those bits on the scale
does take a little longer than making a turkey sandwich might now, it
allows you to eat just about anything and get results.
In terms of what you need to weigh, I’d suggest all grains, all nuts and
seeds, oils and salad dressings, cereals, higher-carb vegetables like
potatoes, and any ‘junk’ food.
Foods like bread, wraps, and so on will have serving sizes listed per
piece/ slice, and green veggies you can generally estimate, provided
bodyweight in green things every day, it’s unlikely you’ll overeat on

these.
the night before. After a while, tracking is easy, and you can do it on
the day itself, but I truly want you to hit the ground running here, so go
away now, and plan out tomorrow’s food.
If it takes you 15-20 minutes, don’t worry. I guarantee you’ll get to warp
speed levels pretty soon, and be a macro-tracking Sonic within a week
or two.

13
BE CONSISTENT,
One big gripe of mine is when people think they have to be perfect
with their macros, and end up eating butter off a spoon, or weighing
out spinach leaves so they don’t overshoot their carbs.
that, is it?
because it all seems like a lot of hard work and effort.
Weighing and measuring? Who the hell wants to do that!?
Without sounding like a broken record - it’s absolutely worth it. After
all, wouldn’t you rather spend 5 minutes per day doing that in order to
eat your favourite foods, than not weigh anything, but spend your life
trying to stick to some kind of disgusting rules-based diet, where you’re
not allowed carbs/ sugar/ dairy/ anything fun in an attempt to try and
control your calorie intake?
That aside though, I still realise it can be a pain.
And that’s why, I want to make it clear that you don’t have to be perfect.
You just need to be consistent.
Let’s say for instance that you’re shooting for 145g protein, 55g fat and
155g carbs. You don’t have to hit that 145/55/155 perfectly.
For one, that’s going to be a huge pain in the butt attempting to get
perfect, and you’ll end up doing really weird stuff, like drinking olive oil
if you’re under your fat, or weighing out 17g of banana to hit your carbs,
Secondly, tracking is never 100% accurate. One piece of rump steak

won’t always have the same calories as another piece. A slice of bread
won’t always be the right weight, and so on.

That’s why, I’d encourage you to be within 10% of each macro, but to
not try and hit them absolutely perfectly.
and 160 grams of protein, 50 to 60 grams of fat, and 140 to 170 grams
of carbs.
Ideally, they’d get within 5 grams of protein and carbs, and 2-3 grams
provided they’re also within 5% of their calorie
intake as well.
So this guy (or more likely girl) has target calories of 1,695, so the above
macro targets, provided they were within around 1,610 and 1,780
Perhaps the best way to put this into action is to borrow from coach
BEST

Tier 1 represents you being very accurate. You’re tracking all three
macros, and are within 5-10g of each, depending on how strict you’re
trying to be.
Tier 2 would be just tracking your calories and protein. You’ll shoot to
be 100 calories either side of your target intake, and within 5g of your
protein target. Fat and carbs can fall as they may.
100-200 calories of your daily target.
Obviously for the most part, we want to be in tier 1. But spending more
time in tier 2, and even tier 3, is perfectly okay. Where you ‘hang out’
is also goal-dependent. If you’re losing weight, new to tracking and
competing in bodybuilding though, and coming up to a competition,

you’ll want to be almost solely in tier 1, with the odd day in tier 2.
Make sense?

14
CARB CYCLING,
CHEAT MEALS
You’ve probably heard all three of these terms. I’m guessing you know
more or less what they mean, too. But I wanted to spend some time
running through each, as they’re not always what they seem.
They can all be potentially useful for your progress, but at the same
time, can be grossly overestimated and overused.
Carb cycling involves changing the number of calories you eat on a daily
basis, usually around your training days and rest days.
It’s been hailed as some kind of fat loss god, or this incredible dieting
tactic that has super-powers when it comes to burning fat.
fat loss.
as carbs are your body’s main source of energy, having more on days
you train might give you more energy to lift, and potentially helps
you go a bit harder, and maintain some strength when dieting. The
other advantage is that having some higher carb days throughout the
week might help your diet seem more sustainable, as there will be
opportunities to eat a more regular amount of food and give you the
feeling that you aren’t ever dieting for more than a few days at a time.
That’s cool, and sounds great. But you could also argue that carbs are
important for recovery, so by depriving yourself of some on rest days,
you’re not going to recover as well. The jury is still out.
If you want to try carb cycling, you could try reducing your rest day carbs
by 20-40% and adding these on to your training days.

If you’re on 200g of carbs for instance, and train 4 times per week, you
could reduce your rest day carbs by 60g (30%) which leaves you with
180g extra to spread over 4 training days.
So you’d end up with -
Non-training day carbs = 140g
Or, let’s say you were following a 4-day workout with HYPERDBS and
have 2 killer lower-body sessions each week, you could still reduce your
carbs by 60g on non-training days, but have the extra 180g only on your
leg days, so you’d get -
3 Rest Days = 140g carbs
2 Upper Days = 200g carbs
2 Lower Days = 290g carbs
It still all comes down to net calories though. You need to be hitting
surplus to gain muscle.

Pretty much identical to the above – your re-feed days would simply
be your higher carb days.
Would it burn extra body fat than eating the same number of calories
every day? Still no.
Ah, the glorious cheat meal.
Or rather - the fastest way to undo a week’s worth of progress in 30

minutes.
A lot has been made of the cheat meal, and its effects on fat loss, and
Cheat meals boost your metabolism.
Cheat meals make sure your body doesn’t get used to eating clean.
Cheat meals give you a psychological break.
All the above are false.
get to eat whatever foods you want, every single day.
The typical idea behind the traditional cheat meal is that you stuff as
much junk down your throat as possible, and eat until you feel almost
sick. Then, you wake up the next day feeling bloated, stuffed and guilty.

Despite it only being one meal, it can put a serious dent in your progress.
Let’s say your maintenance calories were 2,500 and you ate 2,000
Monday through Saturday. If, on Sunday, you went and ate 6,000
calories for your cheat, you’d actually gain fat that week.
6,000 calories Sunday = 3,500 over maintenance.
Total weekly calorie surplus = 500
‘good’ or ‘bad’ to foods gives you a seriously screwed up relationship

with eating.
You never want to go out of your way to have a cheat meal, but here’s
the thing -
None of us will ever be perfect, and that’s okay. You might be having
a low day, feel the need for some food, and so completely blow your
macros.
You might be on vacation, feel that there’s some food that’s too good
to miss, and so decide not to worry about your numbers for a couple
of days.
100% discipline. The important thing is you minimise your cheats, avoid
actively planning them, don’t let them become a full-on binge, and, if
you do succumb to one, get straight back onto counting and tracking
the day after to stay on track.

15
MEAL TIMING
If I had $1 for every time someone told me the most important factor
for losing fat was when you ate your meals during that day, I’d have
enough money to invent a calorie-free cheeseburger and fries.
Just like this diet-friendly deliciousness sounds crazy though, so is the

notion that meal timing is super important.
By meal timing (or meal frequency) we’re referring to when you eat
do one of three things -
Old-school bodybuilders were notorious for saying you had to eat every
2-3 hours, otherwise your metabolism would slow down and you’d lose
muscle.
This is complete garbage.
There’s nothing inherently wrong with eating frequently, but it’s

completely unnecessary. For many people, small meals just aren’t that
time, and never feel full.
The ideas of increased metabolism, fat burning and muscle mass are,
quite frankly, garbage.
Intermittent fasting (or IF) has become all the rage. Most IF-ers only eat
for a period of 8 hours per day.

Some even go for whole days of fasting.
for fat burning, but the evidence is very, very weak.
Some research suggests that fasting may be beneficial for life

expectancy and general health, but it may also be detrimental to
muscle preservation and energy levels. Again, it certainly won’t give
you fat loss superpowers.
a couple of snacks.
This is pretty smart, and actually, makes the most sense for those of us
trying to get ripped and build muscle too.
(the speed at which your muscles turn over protein) and means you’re
never going to get too hungry, you don’t risk losing muscle, and you’re
not going to have to eat tiny meals either.
Another reason this approach is effective, is that it allows you to eat at

normal times, doesn’t get in the way of work, socialising, or eating out,
but also gives you scope to eat around your workouts, which can aid
energy and recovery.
Unless you’ve got some massive preference for following a different

meal frequency, then something along the lines of the following works
well -
Breakfast

Lunch
Pre-Workout
Post-Workout
Dinner
Obviously this can change depending on your schedule, but leaving

4 to 6 hours between meals just makes sense. There’s no need to
overcomplicate things.

16
Now we’re getting to the fun stuff.
The parts everybody wants to know about.
The industry that’s worth billions of dollars every year - supplements.
I’ll level with you here. I like supplements.
I’m sponsored by Optimum Nutrition, however I wouldn’t be if I didn’t

absolutely think supplements have their place, and have the potential
to enhance your training, improve your performance, and make dieting
easier.
I want to run through my top picks.
(Quick caveat though - before taking any supplement, consult with

your doctor. And always follow the dosage recommendations on the
product.)
When you worked out your protein intake earlier in the manual, did you
think - “Wow, that’s a lot of protein!”
If so, this is where a protein powder can come in handy.
The protein in protein powder is no superior to the protein in food, but

it is much more convenient, and often cheaper to drink a couple of
shakes every day rather than having to go through pounds and pounds
of steak and chicken.
as you need to hit your protein target each day, just making sure that
whole foods are still your main protein source.

for your heart health, and reducing the risk of certain diseases. Most
do you wonders.
In the last chapter I spoke about meal frequency and muscle protein
synthesis, and mentioned that ideally, you don’t want to go longer than
4 to 6 hours without eating.
Well, if you do have to go longer than that, then BCAAs can help you
out a bunch. They’re basically the building blocks of protein, and digest
a little quicker than regular protein, so, when time is tight and it’s been
a while since your last meal, or, you’re training in a fasted state, amino
acids are pretty useful. I’d generally recommend 5 grams per time, but
if in doubt, just follow the dose on the packaging.
Creatine is known as a muscle-building supplement, but it has some
It’s an amino acid (not the same as in BCAAs) that aids with muscle
you take it, so be aware of this, but other than that, the only side effect
is a small, but noticeable increase in strength and endurance.
still help to cover your bases, and make sure you’re getting all of what
you need.

Like protein powder, bars make hitting your protein target easy. They’re
candy bar.
I like to think I bring my A-game to the gym whenever I train, but

sometimes, a pre-workout just gives you that extra kick.
Most are a mix of caffeine, different amino acids, and a few other
goodies that get you amped up to go lift. Just be aware that if you
drink a lot of caffeine already, pre-workouts either won’t have much of
an effect, or will leave you feeling seriously funky.

17
TRACKING WHILE
AWAY FROM HOME
By now you should be getting to grips with tracking.
I know it’s not always the easiest transition to make, and after 4 or 5
days, you start to hate your kitchen scales, but trust me, it does get
easier, becomes second nature, and, if it’s not happened already, you
almost count intuitively within a week or two.
Thing is, if you always stayed at home to eat, tracking and hitting your
macros would be super easy. But that’s not the case for most of us who
have work, a family, friends and a social life.
I touched on what to do when eating out a few chapters back, and how,
if you can’t measure and weigh what you’re eating, and aren’t 100%
sure of the ingredients, it’s okay. Flexible dieting is all about consistency,
NOT perfect accuracy.
For meals out, you just need to either take a look at the restaurant’s
macros (or at least calories) listed, and, if in doubt, guesstimate. After

a few weeks of tracking, you get pretty slick at guessing macros closely
to what they actually are.
I wanted to give a few more tips on eating out though, before we launch
into tracking while you’re away from home -
It’s a lot easier to estimate the calories in a steak with a baked potato
and veggies than it is to guess the macros in a Thai curry, where you
have no idea whether they used a tablespoon of low-fat coconut milk,
or half a can of the full-fat stuff.
The calories in dressing and sauces really add up, so don’t be afraid to

ask for them on the side, then you can choose how much to add, and
can eyeball rough serving sizes.
If in doubt, ask how something’s cooked, or make requests that your

food’s grilled, rather than fried. Obviously nothing is off-limits with
because your chicken came deep-fried and slathered in a creamy sauce,

when you could have just asked for it to be grilled and the sauce served
separately?
You could go out to eat, get a bacon cheeseburger with fries, and still
lose fat. The only trouble though, is that is going to take up in the region
of 120 grams of carbs and 80 grams of fat. That’s going to put a serious
dent in anyone’s macros, and may even send you over your target for
the day in just one meal.
This is where making smart choices comes in. You could swap the fries
for veggies and save 40 grams of fat and 70 grams of carbs. You could
skip the cheese, go bun-less, or have a turkey burger instead of beef.
Sure, it might not be quite the same, but it’s going to make sticking to
everything a hell of a lot easier.
If you know you’re going to be eating out, then go for lower calorie
options earlier in the day. Most of the time, meals out will be carb and
fat-heavy, so you’re going to want to save most of your macros for then.
That means going for mainly protein-based meals over the rest of the
day, just so you have more leeway when you’re out.

Most chefs are pretty liberal with the oil and butter, so there’s no harm
in slightly over-estimating the macros as you plug it into My Fitness Pal
when you get home.
Calories from booze add up, so it’s probably a wise idea to go out for
food or drinks. Not both.
All the above apply when you’re away from home, travelling, or on
vacation as well, but I wanted to give you some handy tips for when
you’re away a little longer, and things aren’t perfect for sticking to your
macros.
Protein can often be hard to come by, so stock up on protein powder,

protein bars and beef jerky before your trip. Then, when you arrive,
yogurt, and so on.
or the restaurants that have nutritional information listed on the menu.
I know we’ve not covered the training side of things yet, but this one’s

a no-brainer. If you can train while you’re away, it’s well worth sticking
to some kind of lifting routine.
Sure, you may not be able to train exactly the same as you would at
home, but something’s always better than nothing, and means you’ll
carry on progressing.
everything as you would at home, and will likely go over your macros.
This can be easily sorted by adjusting your nutrition for the week before
world, you’d just track each day and be pretty close, if we’re realistic,
no one does that.
So, if you’re away for a week, and you know you’re going to go a little
over, maybe have a few big untracked meals, and will over-eat a few
times, then try lowering your carbs and fats for 10% each day leading
up to the trip, and the same again after, depending how ‘off’ you think
you were.

18
THE DREADED
Plateaus are going to happen.
Period.
ounce of food that enters your mouth, and have monk-like discipline,
you’re not going to lose fat (or build muscle) forever.
That’s not your fault. It’s just life!
There are two main reasons why your fat loss plateaus when dieting -
1. As you get leaner and lighter, the number of calories you burn per
day goes down. If you burn less, you need less, and so sticking to
smaller.
1. Certain hormones can begin to down regulate. This also means you
burn fewer calories, and hit plateaus sooner.
The reverse can be said for building muscle - as you get heavier, you
need more calories just to maintain your daily activity levels, and so
need more to build new muscle tissue as well.
For the purpose of the here and now though, we’ll stick to focusing on
fat loss.
Some people plateau pretty regularly (once every 1-2 weeks) while
others seem to go on and on and on before they hit a brick wall. There’s
not much you can do about that, but what you can do, is ensure that
you do keep progressing.
There are three ways you can judge progress -
1. Scale weight.

1. Progress pictures.
1. Measurements (Waist, hips, thighs, arms, calves, chest/back.)
While the majority of the recommendations I give are based on

bodyweight, I also want you to bear the other two in mind.
If your weight’s stagnated or even gone up, but your pictures look better,
you think you’re leaner, and your measurements (particularly waist and
hips) have gone down, there’s no need to make any adjustments just
because your scale weight’s not playing ball.
When you have genuinely plateaued though (little to no change in scale

weight, and no noticeable difference in pictures and measurements)
you’re going to need to do one of two things -
Increase your activity, or lower your calories.
more active day-to-day, or adding more cardio into your routine. But on
the whole, I’d suggest cutting calories, as this is going to be the primary
driver of bodyweight and composition.
Before I tell you what to do, I will say that a lot of this is individual.
recommendations related to their schedule, progress, genetics, mood,

training plan, and everything else. For that reason, the recommendations
they might not be 100% perfect for you.
Let’s take a look at what you do. These are all based on your change
in bodyweight week to week, and are for males. Females can half the
bodyweight changes, so if it says ‘between 0.5 and 1 pounds, then for

If your weight has dropped by 1 pound or more - Keep everything the
same.
- Drop your daily

calories by 50, by subtracting 5-10g carbs and 2-4g fat.
- Drop your daily

calories by 100, by subtracting 10-20g carbs and 5-8g fat.
If your weight has plateaued or gone up - Drop your daily calories

by 150, by subtracting 15-25g carbs and 8-10g fat, or do the same 100
Do this, and I promise you’ll progress at a steady rate, without having

to do anything drastic, like cutting all your carbs, or getting up at 5am
every morning for cardio.
One suggestion I would make though, is that you don’t do just 1 weigh-
in per week. Weigh yourself a few times, take an average, then compare
that weekly average to last week, on the same day each week. For
instance, if your weigh-in days are Tuesday, Friday and Sunday, then
calculate your average each Tuesday, compare it to last Tuesday’s
average, then make changes if needed.
For building muscle, the same principle still works, but you’re going to
want to shoot for around 0.25-0.5 pounds of weight gain per week. If
you’re not hitting that, then increase your daily calories by 50-100 or
so, and you’ll start seeing progress again soon enough.

19
If you want to get lean, you’ve got to diet.
your macros, and watching your bodyweight, right?
Well, not so much.
Look, while I’m a big believer in keeping accountable, sticking to your

plan, and paying close attention to your macros, I’m also a big believer
You can’t burn fat without a calorie deficit. As much as some

supplement companies and Internet gurus would like you to believe
dieting also has some nasty side effects. We’re talking -
Lack of energy
Hunger
Loss of libido
Lowered levels of hormones such as testosterone and growth

hormone
Tiredness
Irritability
An increasingly disordered relationship with food
Sleep apnoea
Digestive discomfort

Feeling cold
Sounds so enticing, doesn’t it?
Fortunately, these side effects don’t really show up for most people,
and even if they do, they’re pretty mild. For those who are dieting to
compete in bodybuilding, where you’ll need 3-5% body fat for a guy,
and 10-12% for a girl, they’re more severe, but 99% of people won’t do
that.
you diet, the more likely you are to suffer these side effects. The second
reason though, is that the longer you diet, the harder it is to lose fat.
As we talked about in the last chapter, plateaus are going to happen,

and when they do, you need to lower your calorie intake, or increase
your calorie burn to keep progress going. Obviously, this process is going
to have a cut-off point. If you kept going, and going and going, you’d
get to the stage where you were eating little more than lettuce leaves,
and would have to quit your job so you could walk on a treadmill all day.
why, sadly, so many people feel like they spend their whole life dieting
without getting any leaner. The truth is, they most likely DO spend
seventh day, which puts them right back at square one.
So how do we get round all this? We have phases of dieting. I’m going
to run through each one here -
1. Fat Loss
As you probably guessed, this involves the much aforementioned
to lose fat.

2. Muscle Gain
Another obvious one here. You’re eating in a calorie surplus, trying to

gain muscle, and accepting a small amount of fat gain, provided you’re
staying at a body fat level that you’re not too uncomfortable with.
3. Reverse Dieting
main goal is to gradually increase your calorie intake, without gaining

too much fat.
You may not be eating enough to build muscle yet, but you’re getting
out of ‘dieting mode’ and ensuring that you rid yourself of any of the
dieting side effects we talked about earlier.
(Note: We’ve got a chapter on reverse dieting later down the line.)
4. Maintenance
Maintenance might sound boring, but in all honesty, more people

should get used to doing maintenance phases. Learning to control your
bodyweight and regulate your eating patterns is a seriously valuable
skill to have.
The only time you should be in an active fat loss phase is if you have
fat to lose, or an event coming up - a holiday, wedding, vacation,
competition or photo shoot.
Ideally, a fat loss phase lasts no longer than 4-5 months, and is followed
by a period of reversing.
Your ratio of fat loss to the other 3 phases should be no greater than

being, the more time you spend trying to build some muscle and
increase your calorie intake, the healthier you’ll be, the better your body
composition, and the easier dieting will be when you next come to do
it, as your body will be used to a higher calorie intake.
For someone whose main goal is to have an aesthetic physique, and be

in a position where they can show it off more in the summer months in
the Northern Hemisphere, a 2-year cycle might look like this -
January - March - Muscle gain
April - July - Fat loss
August - October - Reverse Dieting
November - March - Muscle gain
April - May - Maintenance
June-August - Fat loss
September - December - Muscle gain
What will yours look like?
That depends.
Someone who’s focusing on muscle and strength will likely have very
few fat loss periods. A competitor or physique model will have more
fat loss periods, and won’t ever actively try to build muscle for too long,
as they’ll always need to be within a couple of months of shoot-ready
condition. The key thing though, is to not try and diet all the time, and
train harder, and build some muscle.

20
WORRY ABOUT
We’ve covered a lot of in-depth topics these last few chapters, and you
might have had to do some calculations, make a plan for yourself, or
think hard about how you do things day-to-day, week-to-week and even
month-to-month or year-on-year. Add to that the fact you’re getting
into tracking, and there’s a whole lot of information to consume.
So I thought we’d ease back a little, and talk about stuff you don’t want
myths. Chances are, if you’ve ever been on my email list, you’ll have read
me kick dietary dogma to the curb on more than one occasion, in great
detail, and with much vim and vigour.
I could go for days and days discussing diets that just don’t work, but
honestly? You’re not here for that.
I’d rather tell you what to do than what not to do, so I’m not going to
be penning whole essays on diet myths here. Instead, what I’ll do is
take this chapter to run through some of the biggest fads around, so
you not only know to avoid them, but WHY to avoid them. It’s easy to
be duped into taking some extreme approach when your progress hits
a bump in the road.
As we’ve already talked about, plateaus DO happen, and, in a way, are

unavoidable. Many dieters tend to reach a plateau, and think - “Well,
this obviously isn’t working then,” before embarking on some crazy fad
But this doesn’t help. Flexible dieting works. Period. All it takes to get
over a plateau is some manipulation in macros, or a tweak in your
activity levels, and you’re right back on track again. And, while you
can lose weight with other diets, their methods are often dangerous,
detrimental to performance, and just not needed. Let’s run through
them now.

At some point when dieting, you will need to reduce your carbs. That’s
just part and parcel of losing body fat.
But going straight in with a low-carb approach is just plain stupid. Not
only are carbs pretty vital for energy, strength and recovery, they taste
good too, and, like I said before, if you can eat tasty food and lose fat,
why would you choose to avoid it?
lot of the initial weight loss is due to a drop in water weight, and just
having less glycogen (stored carbs) in your system, rather than actual
fat loss.
If you want to experience brain fog, a drop in performance, potential

muscle loss, and huge cravings for sweet stuff, go low-carb.
If you do genuinely love protein and fat and really don’t derive much
pleasure from carbs, by all means, cut back on them, and go for the
higher multiplier option when working out your fats, as we did right
back at the start of the manual. Just don’t feel you have to go low
straight from day 1.
Keto is low carb, gone extreme.
If the thought of dropping your carbs just a few grams sends shivers
down your spine, then keto is your worst nightmare, as it involves
keeping carbs as low as possible.
Keto stands for ketogenic, and most ketogenic diet followers aim for

an absolute maximum of 50g of carbs per day. Reason being, this puts
the body in a state of ketosis, where it stops using carbs for energy, and
switches to burning fat.
Again, that all sounds amazing, until you realise a few things -
1. You don’t need to be in ketosis to lose fat.
1.
1. Keto can also have some nasty side effects.
ketogenic diet was originally invented to combat childhood epilepsy,
having when they adopted a keto diet. And in cancer research, it’s been
shown to have some possible upsides.)
However, in terms of a physique and performance standpoint, it’s best

left well alone.
Paleo involves eating how a caveman would have eaten.
Paleo advocates like to claim that this is the most natural, healthiest
way to eat, but seeing how cavemen only lived into their 30s, it strikes
me as somewhat odd.
Not only that, but you miss out on plenty of healthy foods with paleo.
Plus, if we’re being honest, there’s no way on earth you could follow a
strict paleo diet these days, as every food we have is manufactured or
processed to some degree.

Studies have shown that cutting out many food groups that paleo bans
- dairy, grains, and so on - can actually be detrimental for your health
It’s the same deal as low-carb here.
Low-fat diets were rife in the 80s, before carbs started becoming the
diet industry’s whipping boy.
Again, as a means of reducing calories when you plateau, I’m certainly

not against lower fat diets, and if you’re an athlete or training regularly,
then it may make sense to have your fats slightly lower to keep your
carbs higher, but again, going extreme with it isn’t a good option.
they’re calorie-dense, it does make sticking to a diet a lot tougher if

you’re having to be careful over every last gram.
If you hate fatty foods and love carbs, you can go for a lower-fat diet,
tired and sluggish if you choose to do so, and it rules out a whole load
of foods most of us enjoy.
I think I covered this pretty well in the chapter on meal frequency,

but as a reminder - Intermittent fasting involves only eating through
a certain set few hours of the day. Most intermittent fasters (IF-ers) eat
popular.

managing your hunger levels. (Potential downside though - some
muscle loss may occur if you fast for too long, and performance
probably won’t be optimal.)
I had to address this one.
decided we wanted to get lean, build some muscle and be healthy.
Clean eating involves, as you’d guess, eating only foods that are ‘clean.’
The trouble here, is that clean is a very ambiguous term, and means
different things to different people.
For some, it means organic and natural. For others it’s free from sugars
the middle - milk, brown rice, and fruit for instance are all included in
some clean eaters’ plans, and banned in others.
chapters how important having a diet you could adhere to was?
‘clean’ foods are tasty, but if you’re never allowed any junk, or anything
up, it’s tough to go out to eat, you start to lust after sugary foods, and
you inevitably cave and have a binge meal.

food, but you’ll do yourself a lot of favours if you don’t impose crazily
Want to feel like death?
Do a detox.
Seriously - your kidneys, liver, skin and lungs do a perfect job of clearing
toxins from your body, so there’s no need to embark on any kind of
madcap detox plan involving special teas, smoothies, only eating
greens, or taking tablets.
I get how tempting it can be to get sucked into the detox marketing
when you want to want to push for some fast weight loss before a
vacation, or after a time like Christmas, but honestly?
It’s just about the worst thing you can do. Hunger levels will be through
the roof, you can lose muscle, training will be compromised, and the
your guts feeling like they’re tied in knots.
I was hesitant to list these as ‘fads’ as I know for a lot of people, they’re
a lifestyle choice.
body composition standpoint, diets that exclude animal products have

Obviously it’s harder to stick to a vegetarian diet and still hit your
protein than it is with a diet that includes meat, but it’s doable. You
may just need protein supplementation, plenty of dairy products, and
vegetarian meat substitutes.
eye on your protein intake, get some vegan-friendly supplements,

make sure you eat a wide variety of protein sources, and most likely
supplement with vitamin B12.
If, ethically, you feel you don’t want to eat meat, more power to you.
But if you’re not that way inclined, I promise you you’ll have an easier
time sticking to your macros (and probably get better results) not
excluding anything.
We could have gone over fruit-only diets, celebrity fads like the
baby food diet or maple syrup diet, and run through every fasting
protocol under the sun. But I’m sure you can guess what the deal with
these are.
The bottom line is this - the diet you’re following should be one you’re
happy sticking to (more or less) for the rest of your life.
Sure, your macros are going to be changing frequently, but the foods
you eat won’t. You can always eat whatever you want, and no food will
ever be banned.
That, to me, is about as far from a fad as you can get.

21
WORKOUT NUTRITION
Let’s switch gears.
So far, we’ve done a lot on the basics of dieting. And that’s no bad thing.
For one, the basics will give you 95% of the results you want.
You need to know them, and I’m well aware that if you’ve never tried
begin with. (There’s a lot of maths, right!?)
Workout nutrition.
Now, the reason why this is a big topic is simple.
So many people think that what you eat before and after workouts
(or even during workouts) has some kind of magical effect on your
physique.
It’s true that workout nutrition does matter, but it doesn’t matter nearly
as much as bodybuilding dogma, historical rhetoric, pro bodybuilders,
or some supplement companies would have you believe.
1. You need enough fuel in your system to help you get physically
and mentally ready to train.
1. And you need enough afterwards to help your body rebuild and
repair following a gruelling session.
The old-school way of thinking teaches that the pre-workout and

post-workout meal are both imperative. Supposedly there’s some
kind of magical window whereby everything you eat before training
will immediately be converted to ready-to-use energy, and that your
post-workout feed will automatically convert to muscle is you eat it
quick enough.
This is rubbish.
Nutrition is far more complex than this, and digestion is a process that
takes several hours.
Therefore, while food around the time you train is important, the old
way of thinking about things is completely false.
There are plenty of schools of thought on workout nutrition, and

I don’t want you to get stuck among the weeds searching for the
‘perfect’ protocol.
It’s a safe bet to say though, that some form of protein and carbs 30-
120 minutes before training, and protein (with optional carbs) 30-120
minutes after training is a good idea. Ideally, you won’t go longer than
4 hours between your pre- and post-workout meal.
The protein component in both these meals is important as protein

will aid with repair and recovery.
Carbs are pretty critical pre-workout from an energy standpoint, and

from a recovery point of view, as the carbs you take in before training will
still be digesting and doing their job once you’re done. It makes sense
to have carbs post-workout as well, but it’s not as vital as beforehand.

The amount of protein and carbs you have each time is dependent on
your total daily numbers.
If you’re eating 5 times per day, it makes sense to evenly divide your
protein between these meals. Let’s say your daily target is 200 grams,
you’d have 40 grams at each meal, meaning 40g pre-workout and 40g
post.
As for carbs, shoot for between 25 and 50% of your day’s target between
pre- and post-workout combined.
So a 300g daily target would mean having at least 75g, and at most
150g. This could be split between pre- and post however you best see
The only reason not to approach workout nutrition like this would be if
you feel particularly sluggish after eating carbs, or if you’re going out to
eat later in the day, want to save some carb macros, and so decide to
skimp on them around training so as not to blow your budget later on.

22
ALCOHOL
What would life be like without it?
I’ll admit, I’m not a big drinker, but for some people, I know it’s an
important aspect of socialising.
alcohol whenever you like. Okay, you can’t go out and get steaming,
but you can include it in your plan (even on a regular basis) with no
negative effect on progress.
When it comes to boozing, there’s no doubt that being able to drink

makes socialising easier. Plenty of work events involve alcohol, as do
parties, evenings at friends’ houses, and whatever else.
If having the odd drink here and there makes dieting easier for you,
and actually, not abstaining completely means you’re less likely to get
huge cravings, break and binge when you do get access to it, then I’m
all for including alcohol in your diet.
1.
When it comes to what makes you feel more satiated - alcohol or whole
foods, there’s no doubt that food wins the day.

You could have a beer for 220 calories, or a medium-sized chicken
up more?
2. Alcohol can inhibit fat loss
Your body sees alcohol as a very mild poison, meaning that it tries to
In moderation, this really isn’t that big a deal, but if you do go and get
drunk, not only is that very likely to put you into a calorie surplus for
the day, it can mean your fat loss stalls.
That aside though, provide you’re sensible, keep things in perspective,

and maintain some balance, alcohol really isn’t all too bad.
Alcohol is almost a fourth macro. It contains 7 calories per gram, so is
Also, the thermic effect of alcohol is higher than carbs and fats, at
around 20%, meaning that 20% of the calories in alcohol are burned
off during the digestion process.
However, rather than set up separate macros for alcohol (as it’s unlikely
you’ll be drinking every single day) it’s easier to count it as one of the
macros you’ve worked out already - either carbs or fats.

To factor alcohol into your macros, what you need to do is -
Take the total calorie content of your drink, divide it by 4 and count
this as carbs.
Or
Take the total calorie content of your drink, divide it by 9 and count
this as fat.
Total Alcohol Calorie Content Carbs
OR Fat
If a glass of wine has 180 calories, for instance, this could be 45g carbs
(180 divided by 4) or 20g fat (180 divided by 9.)
Don’t look at the carb and fat content on the bottle, as this will show
a much lower number (often close to zero if it’s a spirit.) Instead, take
the total calorie content and do what we’ve said above.
Make sense?

What you’ll notice soon enough, is that alcohol calories add up FAST,
other areas if you want to have a few drinks.
So yet again, moderation and maintaining balance rules the day.

23
REVERSE DIETING
Back in the chapter on dieting phases, I mentioned reverse dieting.
plan for building a killer physique. I said how important it was, but, if
I’m honest, I really skirted around the ins and outs, knowing that we
had this coming.
especially if you compete, want to do photo shoots, or ever just plan

to get really lean.
Most people have two modes – ‘dieting’ or ‘not dieting’.
They use crazy, dramatic tactics to get lean, reach the date they set
themselves, or get to their desired level of leanness, then go back to
eating ‘normally.’ (i.e. not giving a crap about calories or macros, and
Plenty of people also decide that once they’re done dieting, they need
to have a massive blowout or a whole week of cheating to get over the
not been depriving yourself of anything, so cravings are greatly reduced.

That said, it can still be tough transitioning away from actively trying
to lose body fat.
Our bodies don’t particularly like being lean. Sure, it’s healthier than
being obese, but we weren’t designed to be ripped 365 days per year,
and so that’s why it’s unrealistic and unhealthy to want to stay shredded
year-round.

Therefore, once you’re done with dieting, it’s perfectly okay (heck, it’s
strongly advisable!) to give yourself some time off trying to lose fat, and
to gain some bodyweight.
Much of this extra bodyweight will be muscle, but some of it will be

fat as well.
Psychologically, knowing that you’re going to start putting on a little fat

when you’ve been working so hard, for so long, to get rid of it is not easy.
You don’t want to balloon up, and lose the results of several months’
of hard work in just a few weeks. This means many people get stuck in
the middle, where they’re not sure whether to keep dieting hard, or let
themselves go completely.
The overarching concept is that with a reverse diet, you slowly

reintroduce more calories (by way of carbs and fats) into your diet, but
do it at a steady enough pace that you don’t suddenly gain pounds of
body fat.
When you reverse, you start to -
Feel less hungry
Get fewer cravings
Regain strength
Feel more energetic
Need to sleep less
Bring up levels of hormones that dropped while dieting

Feel more ‘human!’
But, unlike just going straight back to a calorie surplus, you avoid feeling
bloated, guilty and putting on excess fat.
The key is to reverse at a pace that you’re happy with.
If you’ve found getting lean to be absolute hell, are dicing with Zombie-
mode, and feel that your diet has had a big impact on your health and
relationships, you’ll want to reverse a little faster.
If, however, you’ve not felt too bad through your diet, but know it’s
time to up your calories and add some muscle, then you can go slightly
slower.
As usual, I can’t give you hard and fast numbers, as they’ll be dependant
on your own individual macros.
However, here’s how I tend to lay out a reverse with most of my clients -
End of Diet - Cut weekly cardio time by 30-50% and increase calories
by 10-20% by upping carbs and fats appropriately
1 Week After Diet - Repeat the above step again, provided scale weight
hasn’t increased by more than 3 pounds (1.5kg) for guys or 2 pounds
(1kg) for girls.
On a Weekly Basis from Then On - If weight has decreased, stayed the

same, or increased by less than 1 pound (0.5kg) for guys or 0.5 pounds
(0.25kg) for girls, increase calories by 25-100, depending on how fast
you want to reverse.

Cardio can also come down a little each week until it’s at a level you’re
Here’s something that’s important for me to say - You might see a lot
of coaches who say -
This is great, and it can happen, but it’s not typical. Sometimes you’ll
due to the fact your metabolism gets a jolt from the extra calories, and
you subconsciously start moving around more, so you end up burning
extra calories.
But this doesn’t happen for everyone, and it rarely lasts long.
Your goal should be more to focus on roughly maintaining your

bodyweight, or gaining weight slowly, while reducing your cardio and
upping your calories.
We’re not talking about a full-on bulk or muscle gain phase yet,
where you’re looking to get heavier and stronger, but you do want
to be seeking to get your body back to normal, stabilise your hunger,
hormone and sleep levels, and get back to eating more delicious foods.

24
BUILDING MUSCLE
We’ve touched a LOT on building muscle through the manual so far,
but we really have only touched on it.
I’ve mentioned the fact you need around 300 extra calories over your
maintenance to build muscle …
The fact that you can’t force feed muscle with extra calories …
That you need to be looking to gain muscle slowly, and that a gradual
increase in carbs and fat are needed if your weight gain and strength
progress stalls …
But I’ve not really talked you through the process in any detail, so that’s
what we’ll in this chapter.
Most people reading this are going to want to lose fat.
Sure, there’ll be those of you who know you need to build some muscle
too, but generally, people think of fat loss coming before muscle gain
- “I’ll lose the fat, then I’ll build some muscle.”
good option for most folk?
There are the obvious reasons that you probably know already. For
a lot of ‘gurus’ make a lot more of the increased muscle = increased

metabolism idea, but it is true that if you carry more lean tissue,
your metabolism has to work at a slightly higher rate, and so you burn
more calories.
Secondly, the kind of physiques most people strive for are actually
pretty muscular.

Sure, the guys and girls on the magazine covers are lean, but they’ve
also got a fair deal of mass.
Your average dude on ‘Men’s Health’ will be a lean 175 pounds (80kg)
and if you’re looking at ‘Muscle & Fitness’ then it’s more like 200 pounds
(90kg.)
To get to that bodyweight, at only 8-10% body fat, you’ve got to be

carrying plenty of muscle. (Female weights and percentages will
obviously be lower, but the idea is exactly the same.)
Thirdly, and perhaps more importantly - you can’t lose body fat if you’re
not eating many calories already.
I’ve known plenty of people who’ve kept on slashing their calorie intake
lower and lower and lower in an attempt to get leaner, interspersing
with sporadic episodes of binge eating, or not tracking, or, people
who’ve just reached a genuine plateau, where calories are low and
they can’t seem to progress.
These guys would have been so much better served by putting their
fat loss on hold for a while, spending some time in a calorie surplus,
building some muscle, raising their macros, and putting themselves in
a stronger position to lose fat from in the future.
I don’t mind the word ‘bulk’ but I’m not a huge fan of the traditional
bulking methods, which can be summed up in 4 words -
A huge surplus of calories is only going to make you fat, and while you’re

going to have to accept some fat gain when building muscle, you don’t
need to get fat in the pursuit of building a few lean pounds.
As we calculated back at the start, if you’re working out your calories

for building muscle from scratch, then adding 300 calories to your
maintenance level makes sense.
Your macro calculations can stay the same. You still need around 1 gram
of protein per pound of bodyweight, but obviously your carbs and fats
will be higher now.
Because of your body’s limited muscle building potential, weight gain

isn’t going to be fast.
At an absolute best, a natural guy, training hard, who’s fairly new to

lifting, coming back from an injury, or getting back into training after
a layoff can gain a couple of pounds of muscle per month. A woman
will shoot for around 1 pound per month.
If you’ve been training more than a couple of years though, then it’s
going to be slower than that.
As not all your gain is going to be lean, then shooting for somewhere
that guys will be aiming for a 3-4 pound gain per month, and women
for 1.5-2 pounds.
If you’re not hitting that, then you need to up your calories. You can
follow the reverse of the recommendations for fat loss plateaus, by
increasing calories by between 50 and 100.
Don’t freak out if you do gain some fat. Remember, fat is easier to lose
than muscle is to gain, and you can easily drop 4-8 pounds of fat in
a month.

JUST
Advanced guys and girls will always build muscle slower, and your gains
won’t be noticeable. (At least not until you’re super lean.)
That’s why it’s a wise idea to keep an eye on your strength levels too.
Clearly you’re not going to add 45 pounds (20kg) to your squat every
week, or be slapping extra plates on the bench press session-to-session,
but you should be gradually getting stronger over time. Whether that
means adding sets, reps, weight, or just doing more total work in your
sessions, increased strength is a good indicator of muscular progress,
even if the scale isn’t playing ball. But because you’ve already got this
manual in your hands, you needn’t worry about that. HYPERDBS has
your volume sorted.
I could never sit here and tell you building muscle is easy.
Anyone who tells you that is a liar.
But I will say it’s something that everyone should do. As you know from
the dieting phases chapter, it’s an integral part of building your ultimate
physique, making dieting easier, and staying sane!
As for progressions, we’re looking at the opposite of the progressions

needed when losing fat, just maybe with smaller calorie bumps to
ensure you don’t gain too much fat tissue.

25
OF DIETING
We debate low-carb vs. low-fat, we chat macros, and everyone out
there seems to get about as passionate over nutrition as they do about
religion or politics.
One thing that’s grossly overlooked however, is the psychology

of dieting.
You tend to think that once you have your initial macros sorted, and
know how to get round a plateau, then you’re good to go. But the truth
is, dieting is as much a psychological game as a physical one.
This applies much more to losing fat than building muscle, but no one
is completely exempt. Over the duration of your diet, you’ll experience
plenty of different emotions -
Proud of how far you’ve come so far
Insecure that you’re not as big/ lean as you want to be yet. (Or as
big/ lean as you see others are.)
Bright, alert and eager.
Feeling like a complete and utter failure.
These (and many more) can all happen in the space of a few hours. If
you think I’m joking, I’m not. Obviously they don’t apply to everyone all
the time, but it’s perfectly possible for any dieter to go through a wide

range of emotions in any one day.
So remember, if you’re experiencing any of these, they’re completely

normal, and you’re not alone in any way whatsoever.
We spoke about physiological side effects of dieting earlier in the

manual, and the fact that the longer you diet, and the leaner you are,
the worse they get.
It’s the same with the mental side of things.
When you just start out a diet, you’re probably going to feel more of the
positive emotions than the negative ones.
You’ll be excited about the changes your physique is going to go

through, you’ll be doing a deep-dive into training and nutrition, and
be highly motivated for all your workouts and just generally being on
a plan.
Stage 2 tends to happen 3-6 weeks into a diet.
You’re still kind of on a high, as you’re not too tired and fatigued yet, and
you can see the quick initial progress from being on the right macros,
and keeping consistent.
You’ll probably be getting some cravings, and feeling like your strength
and energy levels may be dipping at times, as well as missing your old

higher macros (or the days when you just ate unlimited quantities of
whatever you wanted) but again, you’re feeling pretty good.
We’re around 8 to 12 weeks in now, and things might not be as good

as they were.
your irritation levels, and your desires for food.
You’ll probably be annoyed that, even though you’re lean, you feel
smaller and weaker. You’ll also be jealous of anyone who isn’t dieting.
This could be the toughest stage, as the emotions can largely be

negative, and you know that if you want to get truly lean, you’ve still
got some time left. At the moment, these extra weeks or months
seem endless.
Most people don’t get here.
For one, stage 3 is often about as far as folk are willing to push
themselves. Secondly, if you’re starting off at a normal weight or with
an okay physique already, 8-12 weeks is enough to get pretty darn lean.
Stage 4 is really only for those who want to compete.
cooking channels, browsing Instagram for food pictures, and seeking

out macro-friendly recipes.

On the upside, you’re seriously ripped, which gives you the motivation
to keep going. Plus, feeling slightly tired and slightly hungry almost
becomes part of everyday life, and you get some kind of weird kick out
of it. You know the end is in sight, and so push on through to the end.
Obviously, stage 4 isn’t pleasant.
That’s why I suggest most people don’t go there though. Unless you’re
competing or getting ready for a shoot, the negatives grossly outweigh
the positives.
After stage 3 (or stage 4, if you need to get here) you’ve got to go
into a reverse diet, or take a diet break, which we’ll talk about in the
next chapter.
The lengths of these stages will vary for everyone though.
If you’re a guy at 12% bodyfat, or a woman at 18%, each stage will only
last 2-3 weeks. If you’re starting out with 50-70 pounds to lose though,
you can spend several months in each stage, meaning you’ll probably
feel pretty good for a long time at the start of your diet.
Whatever you do though, remember that you’re doing what you’re

doing for a reason.
I don’t want to get clichéd and say “Pain is Temporary, Pride Lasts a
Lifetime,” but there IS a degree of that involved.
Perhaps ‘nothing worth having comes easy’ would be better.

26
DIET BREAKS
Diet breaks are an integral part of anyone’s diet, so let’s dig into them
now. It sounds highly counter-intuitive to break from something that’s
going to get you the long-term result you want, but there’s a reason
for doing so.
they always ask is - “Why?”
A diet break sounds just plain detrimental. If you want to lose fat, why
break from your diet? Surely that would only lead to fat gain, and give
you work to do to get back to where you were?
I get it. But, when used appropriately, and sparingly, diet breaks are a
powerful tool to create lifelong fat loss.
We’ve touched on this a little going through, but when you diet, your
metabolism slows down. This is due to two things happening -
1. Your bodyweight drops.
Less weight to move around = fewer calories burned.
2. Your metabolism slows down.
In order to protect what really matters (i.e. your vital organs) your body
can down regulate the production of some hormones, particularly
those which have a role to play in muscle mass and metabolism, such
as testosterone, thyroid hormone and leptin.
These can make it harder to lose fat.

9 times out of 10, the way to get around a plateau is to do what we
discussed in day 13, and reduce calories or add in extra cardio to put
progress again.
But that doesn’t always work.
Dropping calories and adding cardio won’t always work.
If you’re already suffering from hunger, extreme cravings, fatigue and

lethargy, then chances are, you simply won’t stick to your diet if you
make it even tougher for yourself.
Sure, dropping 50 calories might not seem like much, but tell someone
who’s already hungry 24/7 that they’re going to have to take away their
nightly spoon of peanut butter, or half their morning serving of oats,
and it’s not going to be pretty.
The chances of binging are now much higher.
Secondly, if calories are already low, then you risk muscle loss if you
keep cutting calories.
Finally, (and most importantly) an increase in calories can actually have

incredible effects on energy levels, strength, and fat loss.
If you remember we talked about the weight loss that can happen
due to increased metabolism and subconscious activity when upping
calories in a reverse diet? Well, the same can happen when you take a
diet break.
You feel better, so you move more.

You have extra energy, so work harder in the gym.
Your body suddenly isn’t in hungry mode all the time, so your hormone
production goes back up and fat loss kick starts again.
This can all be achieved with a diet break.
The most important thing to note, is that a diet break isn’t a ‘cheat
meal,’ a binge or a free-for-all.
As we know by now, those only result in an unhealthy relationship with

food, and most likely some substantial fat gain.
It’s also not a re-feed or a high-carb day, as these are only very short-
term practices, and may well be included in your diet anyway. A diet
break is a small to moderate, calculated increase in calories. (Mainly
from carbs and fats.)
It can last anywhere from 1 to 6 weeks, and possibly even longer,

depending on your goals.
I wish I could give you an approach here that works for everyone. To
pluck some numbers from the top of my head that promised you’d
mentioned.
Unfortunately, I can’t.
Like so much in nutrition, there’s no magic solution and no perfect

strategy for everyone.

My basic advice is to go back up to a theoretical maintenance calorie
intake. We worked out your maintenance calories way back right at
the start of the manual. This gave you a starting point before looking at
whether you wanted to lose fat or gain muscle. The thing is, you don’t
want to use that same number now.
You’re now lighter, leaner, and with a different metabolic rate to then.
That’s why, if you’re going to do things this way, you need to use your
current bodyweight.
This isn’t the only way to do it though. An equally effective approach is

to increase your current carb and fat intakes by around 20%.
I say ‘around’ 20%, as it’s going to vary for different people.
For example, if you’re on super low macros, and only shooting for 80
grams of carbs and 40 grams of fat, then an extra 16 grams of carbs
and 8 grams of fat isn’t going to do that much, so you may want to go
to 30%.
For those on higher macros, 15% may be more appropriate.
It all depends on your timescale too.
Let’s say you’ve got a photo shoot coming up in 5 weeks, need to get
another 3 pounds off, and have hit a plateau; you don’t suddenly want
a massive bump up in calories.
also gain some fat.
from a bigger increase and a slightly longer diet break, as long-term,

you’ll improve your dieting adherence and retain more muscle.

This is once again goal-dependant.
For our photo shoot dude, he’s only going to want to take a week or
two at higher macros, as he really does need to get his butt in gear and
lose some more fat.
Someone who’s not got a particular date to aim for though? They could
You could even take an impromptu diet break before a trip or a vacation.
For many people, sticking to lower dieting macros just isn’t going to
happen when they’re away from home, and they’re prone to binging.
Let yourself have more macros with a diet break though, and you can
still stick to some kind of ‘diet’ while giving yourself more room for
delicious, indulgent foods, and come back home having not completely
blown all your progress.
dieting, even though you’re not actively aiming to lose weight, that’s
what happens anyway.
It’s for this reason, that many start a diet break with the intention of
losing fat while getting stronger, and so stick to it much longer.
If you’re lucky enough for this to happen, you may as well make the
most of it.
a possibility.

For everyone else, the goal should be to roughly maintain your
bodyweight and level of leanness for a few weeks (deadline depending)
before going back into fat loss mode with a small reduction in carbs
and fats, as you’d do if you’d just hit a regular plateau.

27
MACRO HITTING
HACKS
By now, you should be well versed in the art and science of tracking
macros. I know it’s not always the easiest thing to get your teeth sunk
numbers are involved.
tough time letting myself eat some junk, not freaking out when I had
something I’d previously classed as ‘un-clean,’ and I got frustrated
plenty of times at having to weigh out my servings of cereal, rice and
peanut butter.
1. All this becomes second nature.
The weighing, tracking, counting and moderation got to be incredibly

easy, and just part and parcel of daily life.
2. The results spoke for themselves.
When I saw that I could get results eating delicious foods, it was a
game-changer.
That’s why, even if you’re struggling a little now, I promise you, it’s well
worth it in the end, and you’ll have a hard time remembering what you
All that said though, I know it’s still tough, so today we’ll run through
some tips that I’ve used (and used with my personal one-to-one clients)
to make all this a whole lot easier.

You don’t need to be 100% accurate.
I want you to shoot to be within 5% of your calorie goal, and 10% of

each macro goal.
That means you can be slightly over, or slightly under - it really doesn’t
matter. Tracking is never 100% accurate anyway, and over time, any
3-tier system to make things a lot easier and guilt-free for you.
When you sign up to My Fitness Pal (or whatever tracking app/ site
you’re using) it will give you some target macros based on the data
you input.
Ignore these.
They’re designed for the average person, not someone who’s training
hard, who wants to build (or at least preserve) muscle mass, and
look awesome.
Most apps will give you woefully low protein targets, carbs that
are through the roof, and will lay down strict guidelines on sugar
and saturated fat, which you don’t need to concern yourself with all
that much.
You should probably just ignore the pie chart too. Focus on the
cumulative daily total of each macro, rather than percentages. (By the
way - for more on the video at the end of the chapter.)
help to have a variety of single-macro foods you can dig into, should

of the other.
Here’s what I suggest -
Protein - jerky, lean cold cuts, protein powder, egg whites.
Carbs - pretzels, low-fat chips/ crackers, fruit, fruit juice or dried

fruit, sorbet, wraps.
Fat - nuts and seeds, nut butters.
Ideally, I want you hitting macros pretty closely. But, like we said at the
time of lining everything up, just aim to get your calories there, or
thereabouts, and hit a minimum of 0.7 grams of protein per pound.
(1.5 grams per kg.)
meal prep every day, and it’s so easy to eat on-the-go, or track later in
the day and just make up any numbers you have left over.
It takes time to get into the swing of things, and that’s why I suggest
be planning each day the night before, and mainly cooking your own
meals, rather than waiting to get food until you’re out for the whole day.
In time, you’ll become a macro-estimating demon, but until then, play

it safe and have a plan.

28
WORRY ABOUT
A good 70% of questions I get asked can be answered with -
to worry about.)
It makes no difference to your metabolism whether you eat once, twice,

or 10 times per day. Total calorie intake is all that matters, though eating
between 3 and 6 meals is probably best for most people.
The only studies to have ever shown these to have a detrimental

effect have been done in rodents, and administered in monstrous
doses. Unless you have a condition known as PKU, you can enjoy them
in moderation.
additives and preservatives however, obviously these tend to be higher

in carbs, fat and calories, and lower in nutrients, but in moderation, and

have some minor fat burning, metabolism and health effects, plus it
gets you amped up and ready for training. Provided you’re not hooked
difference in the effect either one has on you.
Spooning sugar straight from the bag isn’t a great dieting strategy for
anyone. But provided your diet is balanced, mostly healthy, and you’re
hitting your macros, sugar on its own is not going to make you fat.
Fibre keeps you regular, helps prevent certain diseases, and is a

superstar for all-round health. You want to shoot for around 12 grams

It’s not critical, but it can make a small difference. Take another look
over chapter 17 if you need to.
We went deep on this on chapter 12. They’re far from the be all and end
all, but a few select supplements can be useful.
Yep. I’ve said it time, and time, and time again. You need to be consistent.
That doesn’t mean perfect. I’d rather you were 90% compliant, 100%
of the time, than absolutely perfect 50% of the time, and completely
If you screw up, don’t worry. Provided you get back on track pretty
sharp, it won’t have done any damage.
That should have left no stone unturned.
Chances are though, if there’s something you’re wondering about

whether it’s important or not, and I’ve not mentioned it so far, it’s very
likely you needn’t worry.

29
BEATING THE BINGE

hasn’t completely blown their macros at some point.
Tracking macros and giving yourself freedom over food choices does
remove many of the cravings you get with other diets, but it’s not
absolutely guaranteed.
As you diet for longer, and get leaner, your brain always wants more
delicious, tasty food.
And that’s okay.
Binges are completely recoverable, and not that big a deal.
The important thing is, you learn from it, and move on. Let’s cover what
anyway? You didn’t do anything all that terrible, you just ate a little too
much food!
The last thing we want is negative emotional connotations with food,

so accept it, forget about it and move on.
What made you binge?
Was it hunger?

Tough day at work?
Stress with the family?
Did dieting just get too much?
Had you been denying yourself a certain food, got a tiny taste of it, then
just couldn’t say no?
There are plenty of reasons why binges happen, and not all of them can
be controlled as easily as others, but most are manageable.
If you binged because you’d not eaten for 6 hours for example, you’ll just
know in future, that you’re going to need to plan better, and perhaps
you’re the kind of person who needs more frequent meals.
Was it stress? Maybe think about alternative ways you could get rid of
that anger and pent up energy - a gym session could help.
The biggest reason why people binge time and time again is because
post-binge, they get stupid.
They feel they’ve messed up months of progress, and need to be

punished, so they subject themselves to a strict zero-carb, zero-fat diet,
and hours of daily cardio to try and get back on track.
Thing is, unless you’ve gone and eaten your bodyweight in pizza and
ice cream for a whole day, you can probably be pretty much back on
track within a week.
Depriving yourself, slashing calories aggressively, and smashing in the

cardio is only going to make your diet even tougher to stick to, and
increase the likelihood of you binging again.

The above section on just getting back on track applies to the vast
majority of people.
The exception to the rule though, is those who have a contest or photo
shoot coming up.
If you’re on a tight deadline, you might need to make some small

adjustments to help you get back where you need to be.
I don’t want you to judge this the next day, or even the day after that,
but 3 days post-binge, check your weight, measurements and photos,
and if you have taken a small step back, then it might be worth getting
a little bit more aggressive with your macros and/or your cardio.
Don’t go back and track how many calories you ate.
It’ll just make you depressed and annoyed, and won’t do you any good.
We’re all going to binge from time to time. It’s human nature.
If it becomes a regular thing, then you may need further help, or to

have a good, hard look about how you’ve set your diet up, and the steps
you’re taking to keep consistent.
On the whole though, blowing your macros a couple of times a year is

fairly normal. Just use the steps above, and most of all, use each slip as
a learning experience.

30
BUILDING YOUR
When people ask me if I write meal plans, my answer is always a
Reason being, I don’t think meal plans are ever a good idea. At least not
the kind of meal plans laid out in magazines that say -
8am - 2 pieces of toast, 3 boiled eggs, ½ a grapefruit
11am - 1 cup low-fat cottage cheese, 6 whole-wheat crackers, 1 tbsp.

peanut butter
And so on …
For one thing, as we know, there are no ‘good’ or ‘bad’ foods.
Secondly, meal plans like this are seriously hard to stick to. Let’s face
it - you might not like some of the foods on there, it probably won’t
include your favourite ones, and if you go out to eat, want to grab a bite
with friends, or haven’t done a load of planning beforehand, it’s not at
all easy to adjust.
everyone. Sure, you may not get the same plan given to a 200-lb guy
looking to build muscle as to a 140-lb girl looking to lose fat, but apart
activity levels, dieting history, genetics, food preferences, or any of the

other stuff we worked out for you way back at the start.
Therefore, it’s safe to say I think pre-written meal plans like this are
rubbish. That said, I’m certainly not against creating a plan based off
lot easier.

As you’ve probably found already if you’ve started any calculating and
tracking, the best laid intentions often don’t come to fruition.
If you’re busy, your day rarely goes completely as planned. Maybe you
made your lunch in the morning, but forgot to take it with you. You
meant to go grocery shopping, but just ran out of time. Then you miss
your train, have no idea what macros you have left, and so decide to
screw it and have a pizza.
Sometimes, stuff like this is just going to happen, but if you have a
game-plan, you have strategies in place to get around any potential
pitfalls and obstacles.
starting out is a little overwhelming, and you can’t decide what foods
This is where having a baseline diet, and certain meals that you revert
to is going to help a lot. It also means you stay in a routine, and get a
handle on your hunger throughout the day.
I’m not saying everything has to be pre-planned with military precision,

that you can’t deviate one jot, or that you need to spend 10 hours a
week prepping food and writing menus, but a loose outline is going to
save you a lot of potential trouble.
Personally, I like clients to come up with a few sample meal plans

for themselves.
Let’s say your daily targets are 170 grams of protein, 220 grams of carbs

of carbs and 15 grams of fat. Rather than sitting down every evening to
try and plan every meal fresh the next day, you might decide to have
several options at each meal.
For example, breakfast could be -
1.
grams of peanut butter.
Or
2.
fat cheese.
Or
3.
banana, 100g raspberries.
These would all roughly total about the same.
You could then do the same for lunch, and a pre- or post-workout meal.
Once you’ve put 3 meals in for the day, you know you’ve got 2 meals
left to hit roughly 70g protein, 90g carbs and 30g fat.
This would be much easier than having to plan absolutely everything

from scratch.
Considering most of us tend to revolve through the same breakfasts

and lunches most days anyway, it’s hardly massively impacting on the
variety of your diet.

I’d hate for you to feel like you had to give up your whole Sunday to
prepare dozens of Tupperware tubs full of chicken, brown rice and
veggies like you’re some kind of pro bodybuilder.
If you get a kick out of preparing everything, by all means go for it, but
you don’t need to.
I’m not going to make you do any of that, but I will say that having a
few grab-n-go meals in your fridge or freezer is going to be seriously
useful. Make up a batch of protein and veggie-based dishes that you
can take out and cook in a matter of minutes, and have your cupboard
stocked with rice, pasta, potatoes, sweet potatoes, wraps, or any other
macros if you’re running late and in a rush.
Provided you can be fairly accurate on the macros, it makes life a lot
easier. It’s worth making a note of the most macro-friendly options
at local restaurants, cafes, shops and takeout services for when you’re
really pushed for time.
Remember your macros are going to change as you progress, so you

won’t always be able to revert back to the same meals, and sometimes
they’ll need some tweaking.
The more adept you get at counting and tracking though, the more
comfortable you’ll be with getting new dishes into your repertoire, and
after a while, you probably won’t even need a base plan.

31
MICRONUTRIENTS
We’ve talked a lot about macronutrients.
But what we’ve not discussed much are micronutrients.
are small, and are just a fancy way of saying ‘vitamins and minerals.’
Now, I’m sure you’ve heard it enough times from your Mom that you
need to eat your veggies. And it’ll come as no surprise to hear that I
agree with her.
Veggies (and fruits) are vitally important.
But what are the best ones, when should you eat them, and how much
do you need?
Look at any food label, and you’ll see the RDA (Recommended Daily
Allowance) for a whole host of different nutrients listed.
You’ll see things like vitamin A, different B vitamins, vitamin C and D,

nutrients such as calcium, magnesium, and iron - the list goes on.
So how much of each do you need? I don’t know. And honestly, I

don’t care.
As much as I’m a numbers guy, this really is starting to major in the

minor. If you’re trying to count up your intake of folate or vitamin K to
make sure it’s on point, and changing your foods to try and hit these,
you’ve gone waaaaay too far.
What I will say, is that you have a wide variety of foods, and stick to a
few simple guidelines that I’ll reveal in just a moment, you’ll be

unless you’re loading up on All Bran and lentils, it’s actually going to be
per 1,000 calories. Any less than that, and you probably aren’t eating
enough fruits and vegetables.
The second rule, is that I believe everyone should be aiming to get 4 to

6 servings per day. Ideally this will be 1-2 fruits and 2-5 vegetables, but
I’m not too much of a stickler on this.
Spread them throughout the day if you can, and even if you’re not a
huge fan of ‘the green stuff’ I promise you, it’ll do you good.
advice, but it’s genuinely a good plan of attack. Another reason why
I’m not a fan of typical bodybuilder-style diets is because they usually
contain just 2 or 3 different vegetables, and sometimes ban fruits,
meaning they’re really not all that healthy.
Not really.
It’s pretty simple.
You need your micronutrients, and fruits and vegetables are the best
sources, so you’ve got to eat them. If you’re really veggie-averse, then try
cooking them in loads of spices, drowning them in hot sauce, mixing
them into meat-based dishes, or, if the worst comes to the worst and

you really can’t stomach much more, then get what you can from foods,
and top up with a multivitamin.
If you struggle with hunger, fruits and vegetables are usually low in
calories, but high in volume, so you can have a huge serving without
spending many macros.
That sounds like a win to me.

32
UNDEREATING
I see a lot of dieters do, because they believe it will give them better
Undereating.
yield a loss of 2 pounds per week, and so on.
would give you 4 pounds of fat loss per week. So, if you can tolerate a
low-calorie intake and a lot of activity, why would you even consider
doing anything other than this?
Well, there are several reasons as to why this is not only ineffective, but
downright dangerous. And it could screw up your dieting progress for
a long time to come.
a hell of a lot. But one thing it doesn’t like doing is giving up all its
fat tissue.
Fat is insulating and provides energy, so our bodies don’t like to go

completely without, and will always try to preserve a certain amount
of it. This means that while you can burn fat relatively quickly, if you
try and drop too fast, you’re going to lose muscle tissue too. Not only
does that give you a worse physique, but you’re also going to slow your
metabolism, and lose serious amounts of strength. If you want to look
skinny, weak and emaciated, then sure - go super lower and under-eat.
But I’m guessing that’s not what any of us really want?

You’d be amazed how many people I get come to me and say -
Then, when I ask what their macros are, they tell me they’re supposed
to be shooting for a certain number, but actually have decided to go
lower than that, and they’re not really sure on their day-to-day totals.
Well - you can’t change what you can’t measure. The whole point of
being accurate with your macros is so you have a point of reference
from which to change things when you do plateau, and so you don’t
need any drastic tactics to get over any fat loss humps.
If you push your calories as low as you can and hit a plateau, you have
nowhere to go, unless you start starving yourself and doing endless
hours of cardio, which is a majorly unhealthy practice to get into.
If you want to make this diet, and all future diets harder, then I
strongly suggest undereating. ‘Metabolic capacity’ refers to your rough
metabolic rate. People with a high metabolic capacity tend to be able
to lose or maintain their weight on a higher number of calories, while
those with a low metabolic capacity are the opposite. (They need to go
low to get lean.) Dieting consistently, incorporating periods of reversing,
bulking and maintenance help to maximise your metabolic capacity.

Continually dieting and always undershooting what you should be
aiming for can drastically lower your metabolic capacity, making not
just this diet harder, but all future efforts much tougher as well.
Before starting a fat loss phase, most guys should really be maintaining
their bodyweight on at least 2,500 calories, and girls on 2,000,
otherwise, it’s just going to be too tough to stick to your macros and
make progress. If you’re not at that level yet, spend some time bumping
up your calories gradually before you diet.
The hungrier you are, the higher your chances of binging. The more
tired you are, the higher your chances of binging. The more miserable
you are, the higher your chances of binging.
Under-eating makes you hungry, tired and miserable, so you’re just

asking to be hit by epic cravings, and to be massively raising your
chances of breaking and binging.
If you can lose weight eating a higher number of calories, and without
having to slash your carbs and fats, why would you do any different?
Sure, I understand that everyone wants fast progress, and sometimes

it’s tempting to shed the pounds a little quicker, especially when
you’re frustrated with progress plateaus, but this really isn’t a smart
long-term approach.
If you want an easier diet, that ultimately provides better results,

reduces hunger levels, allows you to keep more muscle and strength
and that guarantees you can break any plateau, then don’t under-eat.
It’s as simple as that.

33
THINKING
I’m not a psychiatrist.
I don’t work with people with eating disorders.
And I’m certainly no doctor.
But, over my years of dieting, and helping others to do the same, I’ve run
into plenty of psychological issues when it comes to losing fat, building
muscle and sticking to your diet.
I guess calling them ‘issues’ sounds like a bad thing, which they’re not.
Perhaps obstacles is a better word.
Anyway, as we’re fast approaching the end of the manual, I wanted to

spend this chapter talking about the importance of focusing on the big
picture, and not getting caught up in the minutia, or beating yourself
up because you feel you’re not where you should be just yet.
There are only really two types of comparisons you can make when it
comes to your progress -
Against yourself, and against others.
Comparing yourself with others is fine … to a degree. Browsing
up to more experienced trainers in the gym is cool. It can give you

inspiration and motivation.
It gets dangerous however, when you beat yourself up because you’re

not at their level yet, or don’t look exactly like them.

Here’s the deal -
years, and never quite achieve the muscularity or the symmetry and
appearance of some genetic freak who’s only been hitting the weights
and counting macros for 24 months.
If you’re always trying to look like that, or the assisted competitors

on the professional bodybuilding stage, you’re always going to be
disappointed, as you’ll never be there, and training and diet will become
arduous, discouraging and downright miserable.
Remember too, that magazine pictures are always touched up.
That Facebook or Instagram picture you’re idolising was probably taken

50 times before the perfect angle was found.
And there’s a reason why most bodybuilders, models and athletes don’t
take shirtless pictures outside the contest season. (They’re not as lean
as they want you to think they are!)
That’s why, for the large part, comparing yourself to others isn’t a
great idea.
Saying - “Only compare yourself to you” sounds like a bit of a loser

statement, or something your parents might have said to you when
you got beaten in a race at school, but honestly?
It’s a smart approach.
The only true comparison you’re ever going to have when it comes to
your level of leanness, your muscularity and strength, and how well you
adhere to your diet, is what you’ve done before.
Making small improvements on what you did yesterday, last week, last

month, or 5 years ago is awesome.
always looking externally for their inspiration, a lot more people would
be in a lot better shape.
No one wants slow results.
We don’t want to hear it might take us 6 months to get a six-pack, a

year to add 30 kilos to our squat, or 10 years to get our dream physique.
We want results, and we want them now.
But trying to achieve your targets too quickly could well be selling
yourself short in future.
As we talked about yesterday, one of the main ways people do this is

by shooting for super fast fat loss, eating a lot less than they need, and
then losing muscle, increasing their risk of binging, and lowering their
metabolic capacity.
While some short-term goals are great, you always want to have the
big picture in mind. Sure, you probably could lose 20 pounds over the
next 5 weeks, but what else would happen?
A good number of those 20 pounds would be muscle, you’d have a
process would be exhausting.
If you’re a competitor, and you get a show thrown on you last minute,
or you make your living from being in shape, then this might be a

ourselves longer to reach a goal, allowing for some small slips along the
way, making the process easier, and giving ourselves a greater chance
of long-term success.
Dieting always brings some trade-offs with it.
mean you’ve got to impose some restrictions.
Whether that means not eating out as much, having to give up your
formerly-alcohol fuelled Friday and Saturday nights, taking 4 hours out
of your social life every week to hit the gym, or the fact that your health
and appearance now take more of a priority.
This works on a sliding scale though. In serious fat loss mode, when
you’re coming to the end of the diet, hitting your macros and keeping
consistent with training are going to take up more time and be more
important than most aspects of your life that aren’t related to work,
friends, and family.
For the rest of the time though, it’s all about balance. Do you really want
because you need to get your 3-hour workout in?
Can you afford to tell your husband/ wife that you can’t go on date night
because you’re scared of overshooting your macros?
Is it really healthy to stop going for ice cream with your kids because
doesn’t mean you need to completely forego tracking macros, training,

and all that stuff, but it does mean that for 99% of us, 99% of the time,
takes away from them.

34
That’s us done.
I truly hope you’ve found this useful.
my life.
Not only did it make actually getting results easier, and the whole
fat loss/ muscle building process much more manageable and less
frustrating, but it’s meant that I can almost effortlessly maintain the
body I want year-round, without needing to obsess over anything.
It’s done the same for my clients too, and I know it can do the same
for you.
In terms of what to do next?
useful.
that you’re not enjoying your diet as much as you’d like, so need to
do some tweaking. Perhaps you’ve forgotten how to track alcohol, or
maybe you just need a refresher on certain parts.
Or you might just wanted to get started implementing this with

HYPERDBS if you haven’t done so already. I don’t want to get all clichéd
and say that the diet is the ‘secret sauce’ to the training, or go down the
route of ‘abs are made in the kitchen, not the gym’ but it is 100% true
that diet and training are almost as important as each other.
There’s not much point putting the work in with HYPERDBS if you’re
massively undereating or overeating, or hitting the wrong macros …
… and you can follow everything in here to the letter, but if you’re not

training with intensity, progression and periodisation (i.e HYPERDBS)
then you’re not going to get very far either.
That’s about as much of a lecture as you’ll get from me.
So I’ll just wrap up by saying I hope you’re enjoyed the manual, and
continue to get maximum results from your training.
If you’ve got any questions, they’re probably answered here.

35
FREQUENTLY
ASKED QUESTIONS
THIS SECTION IS SPLIT
UP INTO FOUR PARTS:
TeamBuildr App FAQ 176

Training FAQ 179
Subscription FAQ 181
Nutrition FAQ 182

The TeamBuildr App (which is what HyperDBS is run through) can be
downloaded from the App Store for iPhone or Android. If you are using
a Windows phone, navigate to teambuildr.com & pin the website to
your home screen.
it! There will be details on how to go about testing your one rep maxes
sent to you & you can enter your results in the boxes for that workout.
Note – you must test for the programming to be effective.
Once you’ve selected an exercise in TeamBuildr, simply click on the
youtube.com/channel/UCr1VTF90JcdOUe7rtPlqlFw)
www.youtube.com/channel/UCr1VTF90JcdOUe7rtPlqlFw)
When you see the word accessory, you’ll have the opportunity to choose

the exercise you wish to perform from a drop down menu. There will
only be a select few each time, but choose wisely, as once you’ve made
your selection you won’t be able to choose another until the next time
you see it.
Once you’ve made your selection, you won’t be able to change it, so
choose carefully.
box of every workout for it to be saved. If that fails, try quitting the
application & opening it back up again.
they remain up to date for each week moving forward.
De-load weeks have been programmed in systematically to ensure

you’re able to recover and perform at your peak for the duration of the
program. Use these weeks to properly recover, focus on things outside
muscle building process.
After navigating away from the receipt page of the HyperDBS Sales
Page, you’ll be sent individual receipts & relative information for all of
the products you purchased. These emails will have everything you

from TeamBuildr app with your temporary login details to create your
account & access your HyperDBS training program.
be performed back to back with no rest in between (supersets/ triple

sets). You may rest once you’ve made your way through each of the
exercises in the sequence.
AMAP - As many (reps) as possible. During these sets, you should aim
to perform as many reps as you possibly can before reaching technical
failure. Don’t risk injuring yourself.
CUST – Custom rep scheme, meaning that each set may be different
to the next.
Eccentric – the portion of the lift that moves with gravity e.g. the
‘downwards’ phase of a chin-up or the ‘upwards’ phase of a lat pulldown.
Pause Rep – these repetitions are to be performed with a 2-count pause

before the concentric portion of the lift.
DB - refers to the use of dumbbells.
BB – refers to the use of barbells.
Drop Set – exercise to be performed for designated amount of reps,

before lowering the weight & performing for designated amount of
reps. No rest between two ‘sets’.
SL/ SA – exercise to be performed with a single leg/ single arm.

healthcare professional.
There is an in-depth guide on how to squat, bench press and deadlift

included in your HyperDBS Training & Nutrition Manual. HyperDBS PRO
members will also have the opportunity to have their form analysed in
the Facebook group.
There will be designated times & posts within the HyperDBS Facebook
Community to post form-related videos & receive feedback on them
for HyperDBS PRO members.
If you miss a week of training, simply skip that week and move onto
the next. Do your best to continue to hit the designated target weights,
or simply enter the weights you were able to hit, as we’ll take that into
account in calculating future target weights for you.
these around – simply perform the workouts in order on the days that
suit you.

commonly coined ‘negative’. Technically, eccentric means ‘with gravity’.
The eccentric time may vary between exercises & weeks, so make sure
you view the exercise notes by tapping the information icon on your
exercise or viewing the video demonstration.
In the event your target weights are numbers between the typical 2.5
increments most often found in the gym, it is always safest to round-
down and use the closest weight available. Make your progress as
sustainable as possible.
HyperDBS has been created with the combination of years of
overload. The program follows a periodised hypertrophy and strength
fully customisable to your goals. If maintaining your lean muscle mass

whilst reducing your body fat percentage is your goal, the fundamental
amount of volume along with the programs comprehensive exercise
in your arsenal. This program in conjunction with a controlled calorie
get stage-lean.

You can change your credit card details & payment information in your
settings section of the TeamBuildr app.
You can cancel your subscription to HyperDBS at any time in the

settings section of the TeamBuildr app.
HyperDBS is a subscription based service, you will be charged each
refunds available.
& we can change your

calendar for you in advance of the next month.

If you aren’t losing weight despite trying to, you’re eating too many
calories. Reduce the amount you’re eating or increase the amount
of calories you’re burning by adding in some cardio or incorporate a
combination of both.
If you aren’t gaining weight despite trying to, you’re eating too few
calories. Increase the amount you’re eating or reduce the amount of
calories you’re burning by removing or reducing any cardio you might
be doing or incorporate a combination of both.
simply reduce your intake from where it is currently until you begin
losing weight at the desired rate.
simply increase your intake from where it is currently until you begin
gaining weight at the desired rate.

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HYPERDBS Nutrition Manual Chapter | 1

Before we begin, the HYPERDBS

To get the most out of this

Adobe Acrobat Reader is

2 | Chapter HYPERDBS Nutrition Manual

4 | Chapter HYPERDBS Nutrition Manual

Welcome to the HYPERDBS

As always, I want to say thanks

6 | Chapter HYPERDBS Nutrition Manual

Achieving what most might consider physique success is never truly

We tend to believe that life in general will be better when we’ve

openly admit what that is.

HYPERDBS Nutrition Manual Chapter | 7

of strain on your life in general.

8 | Chapter HYPERDBS Nutrition Manual

it sure as hell beats ‘clean eating’.

The TRUE priorities of nutrition.

How to calculate daily calorie & macronutrient requirements.

Step by step guides on how to do things & when to do them.

Why you don’t ever need to be perfect with your diet

The lowdown on carb cycling, cheat meals and re-feeds

Supplements 101: What’s worth your hard-earned cash, and what’s

EVERY common nutrition myth … BUSTED.

Workout nutrition. Is it make or break, or something you can forget

How to booze and still get lean and ripped.

Why breaking your diet can be a GOOD THING.

HYPERDBS Nutrition Manual Chapter | 9

How to build YOUR perfect diet.

And that’s just a taster.

Yep, it’s that good.

Shall we get started?

10 | Chapter HYPERDBS Nutrition Manual

movements force you to use a lot of muscles simultaneously, they’re

The idea behind the training section of the HyperDBS manual is to

Without further ado…

12 | Chapter HYPERDBS Nutrition Manual

LET’S TALK SQUATS!

As I mentioned above, it’s probably somewhere in the middle.

Should you squat?

14 | Chapter HYPERDBS Nutrition Manual

… or you could squat.

These are both fair points … but I don’t buy them.

training program, but in terms of total leg development, squats are a

HYPERDBS Nutrition Manual Chapter | 15

Localised muscle damage and mind-muscle connection are important,

Volume is the total weight you lift. So weight x sets x reps.

Progressive overload means gradually ramping up that volume over

had surgery, suffer a recurring injury or joint stress, or experience back

16 | Chapter HYPERDBS Nutrition Manual

Most of your weight should be on your mid-foot. Have your weight

about to punch you in the stomach too, so tense hard. Everything

HYPERDBS Nutrition Manual Chapter | 17

& as compact as possible!

Foot positioning? Up to the individual.

above form tips in mind.

18 | Chapter HYPERDBS Nutrition Manual

if you have the mobility to do so or invest in a good pair of Olympic

HYPERDBS Nutrition Manual Chapter | 19

Dumbbells and machines are often considered the perfect pec-

Therefore, if you’re not benching, you’re possibly leaving gains on

Plain and simple.

HYPERDBS Nutrition Manual Chapter | 21