Supertrainer Dave Hawk`s 3-Step DIY Makeover Manual

Supertrainer Dave Hawk’s
3-Step DIY Makeover Manual
Ready to rock a knockout body? Follow the proven program that has
helped hundreds of men and women get into the best shape of their lives in 90 days or less!
The complete program is outlined here.
o you want to get a bikini-ready body, but you’ve never followed a complete makeover program before? No worries. You’re in good
hands. Former IFBB professional bodybuilder Dave Hawk has helped to transform the physiques of hundreds of men and women,
whittling waists, sculpting arms and shoulders, and shaping up backsides. He’s also helped makeover recruits discover the incredible side
benefits of a fitness lifestyle, such as soaring energy levels, feel-good endorphins and significant movement on the confidence meter.
“You can do it, and it doesn’t matter if you’re 25 or 55. Your body will respond to this program,” says Hawk. “But to achieve the results
you’re looking for, you have to do the math, and then do the work.” While training and supplements are also critical, Hawk starts every
makeover with a diet tutorial that requires participants to use his time-tested muscle-math equations so they can determine daily caloric
intake, the ideal macronutrient breakdown and deficit calories needed to start melting pounds and inches on a weekly basis.
“What you eat and when you eat it is very important to sculpting your body,” says Hawk. “You need the energy to work out hard, and you
need protein divided up in pretty strategic amounts to start turning fat into muscle.”
Ready to start on your own body-sculpting plan? Follow the three steps outlined in this DIY manual, starting with Hawk’s muscle
math equations.
S
Three Steps to Transformation
Step One: Eat to Burn Fat and Sculpt Muscle.
Use Hawk’s Muscle Math equations to calculate calories based on your body type to start dropping pounds and inches. Use the
Training Table provided to guide you in creating an ideal day’s diet. [Page 2]
Step Two: Follow the Workout.
Use Hawk’s cardio and weight-training program, starting with Month One and following through to Month Three. [Page 4]
Step Three: Supplement to Boost Results.
To see optimal body-sculpting results in 90 days or less, incorporate these key sports nutrition formulas into your plan. [Page 10]
Bonus Downloadables:
MUSCLE-MINDERS: Download Dave Hawk’s “10 Golden Rules of Muscle Math” and post on your refrigerator to keep you on track with
your diet and fitness goals. [Page 11]
MUSCLE MEALS: Burn fat and build lean mass with these incredibly delicious protein-rich, nutrient-dense recipes. [Page 12]
DIY Makeover Manual 1
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Step One: Eat to Burn Fat and Sculpt Muscle.
All the training in the world won’t bring the results you want unless you dial in your diet. Here’s how.
Be honest about your starting point.
Determine which body type you are, then use these macronutrient percentages to figure your diet breakdown.
Ectomorph (naturally skinny, hard to gain weight): 35% protein, 40% carbs, 25% healthy fats
Mesomorph (naturally muscular, still holds minor body fat): 35% protein, 35% carbs, 30% healthy fats
Endomorph (gains unwanted weight easily): 40% protein, 35% carbs, 25% healthy fats
Determine your daily calorie intake.
Grab a pencil and do the math. These numbers are magic.
Here’s an example of the equation using a 130-lb endomorph:
Current body weight:
130 lb
Multiply body weight by 15 calories:
x 15 calories per lb (It takes approximately 15 calories per pound to maintain
your current body weight.)
This number equals maintenance calories:
= 1,950 calories per day
Minus what we call deficit calories:
- 700
The total daily calorie intake:
= 1,250 total calories per day
Now, figure your macronutrient needs as determined by your body type (see types above).
For instance, this is how a 130-lb endomorph would do the math, using the 40/35/25 breakdown and dividing that
by the calories per gram of macronutrient.
1) Divide the total daily calorie intake by 40%: = 500; then divide that by 4 = 125 gm of protein
2) Divide the total daily calorie intake by 35%: = 438; then divide that by 4 = 109 gm of carbs
3) Divide the total daily calorie intake by 25%: = 312; then divide that by 9 = 34 gm of fat
Now, divide that over your six or seven meals per day.
That’s your daily meal breakdown. To find caloric and macronutrient content of food, go online, refer to food labels
or consult a calorie-counter book. For some great muscle-meal ideas, see Page 36.
DIY Makeover Manual 2
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Training Table
Calories and grams of protein got you confused? Here’s an example of one day in the eating life of an endo
woman participant.
Protein
Carbs
Fat
Fiber
MornIng carDIo
* When using pre- and post-workout supplements, follow label instructions.
Meal 1
Dymatize Elite Gourmet
Protein: 1.5 scoop*
Mix In Above Shake:
Ultra Fiber DX (½ scoop)
GNC Ultra Mega Active (1 pack)
Large Glass of Water
Meal 2
4 oz Grilled Chicken with
1 cup Steamed Broccoli
Mixed Salad (1 cup Romaine,
1 Tomato, ½ Cuke) with ½ Tbsp.
Olive Oil & 3 Tbsp. Balsamic Vinegar
Large Glass of Water
Meal 3
Natur’s Diet Biscotti (almond)
Large Glass of Water
31.5 gm
5 gm
1.5 gm
0
3.5 gm
0
0
5.5 gm
0
0
0.5 gm
1 gm
0
5.5 gm
0
0
38 gm
8 gm
4.5 gm
4.5 gm
2 gm
0
3 gm
0
7 gm
0
3 gm
0
10 gm
0
19 gm
0
7 gm
0
8 gm
0
TraInIng
* When using pre- and post-workout supplements, follow label instructions.
Meal 4
4 oz Grilled Salmon and
1 cup Steamed Broccoli
Spinach/Mushroom Salad (1 cup
Spinach, ½ cup Sliced Mushrooms)
with 1 Tbsp. Olive Oil & 3 Tbsp.
Balsamic Vinegar
Large Glass of Water
Meal 5
Dymatize Elite Casein XT (1.5 scoop)
Mix In Above Shake:
Ultra Fiber DX (½ scoop)
1 Rice Cake w ½ Tbsp.
Natural Peanut Butter
½ Medium Apple
Large Glass of Water
Keep your numbers within
approximately 15%, give or take.
30 gm
8 gm
7.5 gm
4.5 gm
2 gm
0
2 gm
0
7 gm
0
5 gm
0
36 gm
6 gm
.75 gm
0
3.5 gm
5.5 gm
0.5 gm
5.5 gm
3 gm
0
0
8.5 gm
12.5 gm
0
4 gm
0
0
1 gm
2 gm
0
159 gm
83 gm
41.25 gm
39 gm
DIY Makeover Manual 3
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Step Two: Follow the Workout
Not for the uncommitted, this rigorous program aims to mold hourglass figures by building muscle
in the shoulders, arms and legs while whittling waists. It involves techniques such as giant sets
(doing 3 or more sets of an exercise without resting in between) that increase fat burning. It also
includes near-daily cardio routines, with only one day off per week. Don’t forget your warm-up
stretches and perfect form. Be sure to start at your comfort level and work up gradually. Note: It’s
always a good idea to check with your health-care practitioner before starting an exercise program, especially if you haven’t worked out in a while or you’re carrying enough extra weight to create health concerns.
Month 1 Training Regimen
This weekly workout covers all the major muscle groups with just the right amount of cardio for fat-burning. Notice a day off on Day 4.
Day 1
ABS & LOWER BAck
MornIng: 30 minutes of cardio
• Hawk suggests the following 30-minute treadmill (or sidewalk) routine:
5 minutes of walking, 15 minutes of jogging, 3 minutes of walking,
5 minutes of jogging, 2 minutes of walking.
MuScLE GROuP
ExERciSE
Side bend*
Giant set (3) with
- Bar twist*
- Standing kick-back*
WAiST & GLuTES
SETS/REPS
3/20
afTernoon: legs
SETS/REPS
Lying leg curl
Seated leg curl
Giant set with
- Stiff-legged
dumbbell deadlift
- Machine kick-back
3/20, 15, 15
3/12
Leg extension
Leg press (wide or close)
Giant set with
- Single-leg extension
- Side cable lunge
3/25, 20, 15
3/20
2/10, 5 (each leg)
3/20
iNNER & OuTER ThiGhS
Abductor
Superset with adductor
3/20
3/20
cALvES
Machine seated
calf stretch
Seated calf stretch
3/20
2/15
hAMSTRiNGS
QuADRicEPS
20 reps
30 reps
20 reps
Day 2
afTernoon: chest, shoulders, Triceps
MuScLE GROuP
ExERciSE
3/25
MornIng: 30 minutes of cardio
20 reps
20 reps
* No weights
MuScLE GROuP
Decline crunch
Giant set (3) with
- Leg lift
- High-cable ab crunch
- Machine back extension
3/12
2/10, 5
chEST
ShOuLDERS
ABS & hiPS
ExERciSE
SETS/REP
Machine press
Dumbbell incline press
Machine flye
Superset with
dumbbell pull-over
Machine seated press
Dumbbells
(side or front) lateral
Machine reverse
shoulder kick-back
Machine crunch
Giant set (3) with
- Side bend*
- Bar twist*
- Kneeling kick-back*
High-cable ab crunch
2/20, 15
3/15, 12, 10
3/15
3/15
3/15, 12, 10
3/15 to failure
4/15, 12, 10, 8,
6, 4, 2
3/20
20 reps
20 reps
20 reps
3/30
* No weights
End session with 20 to 30 minutes of cardio.
DIY Makeover Manual 4
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Month 1 Training Regimen
Day 3
cALvES
MornIng: 30 minutes of cardio
afTernoon: Back, Triceps & Biceps
MuScLE GROuP
ExERciSE
BAck
TRicEPS
BicEPS
ABS & LOWER BAck
SETS/REPS
Machine pull-down
Hammer high row
Machine mid/lowerback row
3/20, 15, 15
3/20, 15, 15
V-bar cable push-down
Giant set (3) with
- Overhead cable press
- Machine triceps press
or machine dip
3/15
Straight-bar curl
Giant set (3) with
- Hammer curl
- Machine preacher curl
3/10 to 15
Decline crunch
Giant set (3) with
- Leg lift
- High-cable ab crunch
(right, left, center)
- Machine back extension
3/20
2/15
3/20
15 reps
15 reps (each)
20 reps
3/20, 15, 15
Day 6
15 reps
MornIng: 30 minutes of cardio
15 reps
10 to 15 reps
10 to 15 reps
End session with 20 to 30 minutes of cardio.
Day 4
off
afTernoon: full Body
MuScLE GROuP
ExERciSE
SETS/REPS
chEST
Chest press
Machine chest flye
2 to 3/15, 12, 10
2 to 3/15, 12, 10
BAck
Hammer machine pull
2 to 3/15, 12, 10
ShOuLDERS
Machine shoulder flye
2 to 3/15, 12, 10
TRicEPS
Machine triceps press
2 to 3/15, 12, 10
BicEPS
Machine preacher curl
2 to 3/15, 12, 10
ABS & WAiST
Machine crunch
Giant set (3) with
- Side bend*
- Bar twist*
3/20
Day 5
20 reps
20 reps
* No weights
ThiGhS & GLuTES
MornIng: 30 minutes of cardio
afTernoon: legs
MuScLE GROuP
Machine seated
calf stretch
Seated calf stretch
ExERciSE
Abductor
Giant set (3) with
- Adductor
- Machine kickback
3/20
20 reps
20 reps
SETS/REPS
End session with 30 minutes of cardio.
hAMSTRiNGS
QuADRicEPS
Lying leg curl
Giant set with
- Seated leg curl
- High leg press
(top, off heels)
- Machine kick-back
3/15
Machine squat
Giant set with
- Single-leg extension
- Rope hack*
3/20
Abductor
Superset with adductor
3/25
3/25
Day 7
3/12
3/20
2/10, 5 (each leg)
30 to 40 minutes of cardio
2/10, 5 (each leg)
3/20
* No weights
iNNER & OuTER ThiGhS
DIY Makeover Manual 5
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Month 2 Training Regimen
Day 3
Day 1
MornIng: 30 minutes of cardio*
MornIng: 30 minutes of cardio*
afTernoon: chest, Hamstrings
afTernoon: legs
ExERciSE
SETS/REPS
QuADS
chEST
Machine press
Machine incline press
Machine flye
Giant sets (3) with
- Cable flye
- Dumbbell pull-over
3/20, 15, 12
3/15, 12, 10
3/15
15
15
hAMSTRiNGS
Lying leg curl
Giant sets (4) with
- Seated leg curl
- Machine kick-back
4/20, 15, 15, 12
15
15 (each leg)
ABS & LOWER BAck
High-cable ab crunch
Giant sets (3) with
- Machine back extention
- Side bend
- Twist
SETS/REPS
ExERciSE
3/40
20
25
25
End session with 20 to 30 minutes of cardio.
Leg extension
5/25, 20, 15, 10
(single leg, each),
5 (single leg, each)
Giant sets (3 or 4) with
- Smith-machine squat
- Leg press, wide
- Leg press, close
- Lunges off a box*
20
15
15
10 (single leg, each)
iNNER & OuTER ThiGhS, ADDucTOR, cALvES
Giant sets (3) with
- Abductor
- Machine-seated calf raise
- Machine seated calf raise
- Leg press calf raise
- Leg press calf raise
20
15 (toes pointed out)
15 (toes pointed in)**
15 (toes pointed out)
15 (toes pointed in)**
End session with 20 to 30 minutes of cardio.
Day 4
off
Day 2
MornIng: 30 minutes of cardio*
afTernoon: Back, Traps
ExERciSE
A giant set in this
program consists
of 3 or 4 exercises
done in a row with
little or no rest in
between. There is
a warm-up set for
each body part.
SETS/REP
BAck
High-cable lat pull-down
Hammer machine high row
Cable row
Giant sets (3) with
- Reverse inner pull-down
- Behind-the-neck
pull-down
3/15, 15, 12
3/15, 15, 12
3/15
15
15
TRAPS
High-cable trap pull
3/15
ABS
Lying ab weighted crunch
Giant sets (3) with
- Leg lift
- Twist
- Side bend
3/25
20
20
20
* No weight or light dumbbells.
** Stretch calves after each of these sets.
End session with 20 to 30 minutes of cardio.
DIY Makeover Manual 6
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Month 2 Training Regimen
Day 5
Day 6
MornIng: 30 minutes of cardio
MornIng: 30 minutes of cardio
afTernoon: shoulders, Triceps, Biceps
afTernoon: light leg Day
ExERciSE
SETS/REPS
ShOuLDERS
Machine seated press
Dumbbell side lateral
Dumbbell front lateral
Machine reverse shoulder kick-back
2–3/15
15
15
15
ABS & LOWER BAck
Machine crunch
Giant sets (3) with
- Back extension
- High-cable ab crunch
- Twist
- Side bend
† No weight.
** Stretch calves after each of these sets.
SETS/REPS
hAMSTRiNGS
3/15, 12, 10
3/15, 12, 10
1–2/12, 10, 8
4/15
TRicEPS
V-bar cable push-down
Giant sets (2-3) with
- Overhead cable press
- EZ-bar skull crusher
- Machine dip
ExERciSE
3/20
20
30
20
20
Lying leg curl
Superset with seated leg curl
3/15
3/15
QuADS
Giant sets (3) with
- Single leg extension
- Machine squat off heels
- Tope hack†
10 each leg); 5 (each leg)
25
20
iNNER & OuTER ThiGhS
Machine kick-back
3/5 (each leg)
Giant sets (3) with
- Abductor
- Adductor
3/10 (each leg),
25
25
cALvES
Machine seated calves
Seated calves
3/20**
2/15**
Day 7
MornIng: 30 minutes of cardio
afTernoon: abs
ExERciSE
Lying ab weighted crunch
Giant sets (3) with
- Left and right side crunch off bench
- Leg lift
- Twist
- Side bend
SETS/REPS
3/25
20 (each side)
20
20
20
DIY Makeover Manual 7
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Month 3 Training Regimen
Day 2
Day 1
MornIng: 30 minutes of cardio on treadmill
MornIng: 40 minutes of cardio on treadmill
afTernoon: legs, abs
afTernoon: chest, shoulders & Triceps
ExERciSE
SETS/REPS
SETS/REPS
ExERciSE
chEST
hAMSTRiNGS
Lying leg curl
- (pyramid drop sets)*
1 warm-up set
2/10–12, 15
Machine press
- (pyramid drop sets)
1–2 warm-up sets
2/10–12, 15
Giant sets (3) with
X
15
15
15
Giant sets (2) with
- machine flye
- low-cable cross-over
- dumbbell pull-over
15
15
15
- seated leg curl
- machine kickback
- stiff-legged deadlift
ShOuLDERS
QuADS
Leg extension
- (pyramid drop sets)
1 warm-up set
2/15, 20
Giant sets (3) with
- machine leg press (wide st.)
- machine leg press (narrow st.)
- dumbbell walking lunge
- single leg extension
15–20
15–20
15–20
15–20
iNNER & OuTER ThiGhS/cALvES
Giant sets (3) with
- adductor
- abductor
- machine seated calf raise
15–20
15–20
15–20
Machine press
- (pyramid drop sets)
1–2 warm-up sets
2/10–12, 15
Giant sets (3) with
- single-arm cable lateral raise
- cable front raise (with rope)
- machine rear flye
15
15
20
TRicEPS
Giant sets (3) with
- cable push-down
- overhead cable French press
- machine dip
10–15
10–15
10–15
End session with 20 minutes of cardio on stair climber.
ABS & LOWER BAck
Giant sets (3) with
- high-cable ab crunch
- back extension
- side bend
- twist
40
25
25
25
* Reduce weight each successive set (e.g., 60 lb, 50 lb, etc.)
Day 3
afTernoon: legs
ExERciSE
SETS/REPS
BAck
A giant set in this
program consists
of 3 or 4 exercises
done in a row with
little or no rest in
between. There is
a warm-up set for
each body part.
Lat pull-down (wide grip)
- (pyramid drop sets)
1–2 warm-up sets
2/10–12, 15
Giant sets (2) with
- hammer machine high row
- seated cable row
- behind-the-neck pull-down
- reverse-grip pull-down
10–15
10–15
10–15
10–15
BicEPS
Giant sets (2–3) with
- standing cable curl
- dumbbell hammer curl
- machine preacher curl
10–15
10–15
10–15
ABS & LOWER BAck
Giant sets (4) with
- machine ab crunch
- cable oblique crunch
- oblique crunch
- seated leg lift off bench
- side bend
- twist
40
25
25
30
30
25
End session with 30 minutes of cardio on bike.
DIY Makeover Manual 8
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Month 3 Training Regimen
Day 4
Day 6
off
MornIng: 40 minutes of cardio
afTernoon: chest, Back, arms & abs
Day 5
ExERciSE
MornIng: 40 minutes of cardio
chEST
afTernoon: legs, abs
ExERciSE
SETS/REPS
hAMSTRiNGS
Giant sets (3) with
- lying leg curls
- seated leg curl
- stiff-legged deadlift
with dumbbell
X
20
20
20
QuADS & ThiGhS
Giant sets (3) with
- leg extension
- machine leg press
- rope back squat
- adductor
- abductor
15–20
15–20
15–20
15–20
15–20
cALvES
Seated calf press
3/25
ABS & LOWER BAck
Giant sets (3) with
- high-cable ab crunch
- machine back extension
- side bend
- twist
SETS/REPS
Machine press
- (pyramid drop sets)
1 warm-up sets
1/10, 12, 15
Cable crossover
2–3/15–20
BAck
Giant sets (2) with
- behind-the-neck pull-down
- reverse pull-down
15–20
15–20
ShOuLDERS, ARMS
Giant sets (2–3) with
- single-arm cable flye
- reverse triceps push-down
- cable curl
15
15
15
ABS
Oblique crunch
3–4/15–25
Day 7
MornIng: 30 minutes of cardio
40
25
25
25
End session with 20-30 minutes of cardio on stair climber.
afTernoon: abs & lower Back (same as Day 3)
Day 8
off
DIY Makeover Manual 9
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Step Three: Supplement to Boost Results.
It takes more that diet and exercise to shape up in short order. When it comes to a physical transformation, the
right supplements can accelerate results. For best results, follow label instructions.
Multivitamin
GNC Women’s Ultra Mega Active
Vitamins and minerals are critical to helping the
body utilize protein, carbohydrates and fats,
while also aiding in muscle recovery and
improved immune function. This GNC multi
provides all your essential vitamins and minerals with 2,000 IU of vitamin
D3, plus carnitine and CLA for enhanced fat metabolism.
Digestion/Weight Management
BarnDad’s German Chocolate FiberDX Fiber helps
sugar to be metabolized more effectively, reducing bad
cholesterol and triglycerides while also improving
digestion, allowing greater micronutrient absorption for
building muscle. BarnDad’s FiberDX is a timed-release,
eight-layer fiber matrix that reduces hunger and supports
lean muscle and a healthy digestive system. It slows the
digestion and absorption of sugars and carbs while reducing insulin spikes.
One serving provides 56% of your daily fiber needs and 13 gm of protein.
Specialty Protein/Lean-Muscle Enhancer
Dymatize Elite Casein XT (nighttime)
Loaded with 24 gm of protein, 10 gm of BCAAs,
glutamine and precursors in every serving, Dymatize
Elite Casein XT is a dairy-based protein that is digested slowly by the body. Drink it in a shake 30 minutes
before bedtime to optimize growth-hormone release
during sleep, helping to build and repair muscle
overnight and allowing you to feel less sore in the morning.
Specialty Preworkout
Dymatize Xpand 2x Dymatize Xpand 2x is specifically designed to provide powerful pumps, maximum
creatine uptake and ultimate muscle recovery for the
most intense workouts. An upgrade from their original
product, Xpand 2x works via five different stages with
proprietary formulas using the latest nutrient technology (e.g., agmatine sulfate, micronized creatine, neurostimulants, among others) to improve strength and muscle volume.
Natural Water Diuretic
MHP Xpel This maximum-strength formula helps your
body eliminate excess water to look leaner (think: photo
shoots and special events) and is the No. 1 water pill used
by pro bodybuilders and fitness models. It also supplies
the proper balance of vital electrolytes, which helps maintain muscle fullness and performance.
Fat Burner
USPlabs OxyELITE Pro Super Thermo
Fat burners naturally boost metabolism while increasing your energy levels so you can train harder, even on a low-calorie diet. They also have strong
anti-catabolic properties that help you maintain
muscle. USPlabs OxyELITE Pro Super Thermo is one
of the strongest diet aids on the market to support
increased definition by helping you burn both fat
and calories faster while helping preserve lean muscle.
Protein (pre- and postworkout, meal replacement)
Dymatize Elite Gourmet Protein Powder
Protein is vital to maintaining and gaining muscle
and, in general, should be consumed four or five
times daily for optimal results. Metabolized quickly, Dymatize Elite Gourmet is best used in the morning and afternoon, pre- and postworkout. Formulated with a blend of premium proteins, low-glycemic
carbs and essentials fats, Elite Gourmet provides super nutrition to
sculpt muscle and athletic curves.
Energy/Digestion
BarnDad’s Rise Original Instant
Coffee with Probiotics BarnDad’s Rise
Original Instant Coffee with Probiotics is a
smooth and delicious instant morning
Colombian coffee blend that contains an
optimal dose of GanedenBC30, a patented probiotic that’s backed by 17 published
studies. It helps support immune and digestive health, as well as the absorption of proteins, vitamins, minerals and other critical micronutrients. Each serving provides five times
the amount of active probiotic cultures found in a single serving of the
leading yogurt.
Skin Softener/Stretch-Mark Support
StriVectin-SD Many former makeover participants have sworn by this product designed for
improving stretch marks and wrinkles. Massaging it into targeted areas on your face and body
helps to tighten and tone skin. When you lose
weight, you’re losing fat and fluid from cells,
which can make skin look less taut. Using
StriVectin-SD can help to counter this effect.
DIY Makeover Manual 10
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
10
golden
rules
of
muscle
math
Post these rules on your refrigerator to keep you on track with your diet and fitness goals.
DavID
HawK’s
1
It takes
approximately 15
calories per
pound to
maintain
your current
body weight
with normal
activity.
4
2
When finding your target daily caloric
intake, you must have a deficit of food
calories—at least 300 to 1,000 calories
less than your maintenance intake of
15 cal per pound (700 is a good target
number). Naturally, the more muscle you have,
the more efficiently your body burns calories,
and the more quality calories and protein you
need to maintain muscle while losing fat.
3
Your calories are divided into
percentages of proteins,
carbs and fats. For most individuals wanting to lose fat and maintain
muscle, a diet consisting of approximately 40/35/25 is an
ideal way to
begin. But these
ratios will change
slightly as your
body transforms.
calorie breakdown
There are 4 calories per gram of protein, 4 calories per
gram of carbohydrates and 9 calories per gram of fat.
8
When following
5
Your protein needs will range
from approximately 1 to 1.5 gm
per pound. a least 1 gm per pound is
key to maintaining muscle, energy
and good health.
6
9
Your target goal should be
within reasonable expectations. The most achievable
goals are ones set for long
term and for a lifestyle change.
exercise plays a vital role.
With weight-resistance exercise
and moderate cardio, your body will
burn approximately 6 to 12 calories
per minute per workout. The exact
number depends on the exercise intensity, duration and total muscle
mass used; the average is about 7
calories per minute
with weights, and
10 when doing
cardio.
7
As you build more
muscle, remember
that muscle is heavier
than fat, so don’t depend
on the scale to determine
actual results.
any weight-loss
plan, aim to
lose only 1 to
2 lb per week.
The objective
is a healthy,
gradual weight
loss while
building muscle
and feeling
great.
10
There are approximately 3,500
calories to 1 lb of body weight,
so to lose or gain 1 lb a week
requires adding or subtracting
3,500 calories from your baseline calories per week. This is a very important
number that is part of the total diet equation, in
addition to the calories burned during exercise.
DIY Makeover Manual 11
Supertrainer Dave Hawk’s 3-Step DIY Makeover Manual
Muscle Meals
When following a makeover program, participants often wrongly assume that eating to build muscle isn’t going to taste good. And
while smoothies are an easy way to get protein in powder form, they aren’t the only way. With a little creativity, protein-focused, fatburning meals can be pretty amazing. And nearly any favorite food can be boosted with a little bit more muscle—from French toast to
brownies. Here are some of Dave Hawk’s favorites.
Lunch or Dinner
Thermogenic Chicken Kebabs
1 lb boneless, skinless organic chicken
breasts, cut into 12 pieces
1/2 green bell pepper, cut into 4 pieces
1/2 red bell pepper, cut into 4 pieces
1/2 golden bell pepper, cut into 4 pieces
1/2 red onion, cut into 12 pieces
2 Tbsp. olive oil
1 Tbsp. fresh lemon juice (preferably Meyer)
2 tsp. Dijon mustard
½ tsp. fresh ground black pepper
Breakfast
Dymatize French Toast
4 slices whole wheat or Ezekiel bread
2 scoops Dymatize Nutrition Elite
Whey Isolate (Gourmet Vanilla)
1 whole egg plus ½ cup of whites
Pinch of cinnamon
Vanilla Crème Stevia drops to taste
(7 to 8 drops)
Pinch of salt
Mix all ingredients in a bowl. Dip bread
into mixture. On heated pan sprayed with
coconut oil, cook about 2 minutes on each
side until golden brown.
Optional: Top with one or two of the
following: ½ cup berries, 2 Tbsp. sugar-free
maple syrup or 1 Tbsp. natural nut butter.
Makes 2 servings. Per serving (does not include
optional toppings or oil spray): calories 349; protein
40 gm; carbs 36 gm; fat 5 gm; fiber 6 gm
Dipping Sauce
2/3 cup nonfat plain Greek yogurt
(Voskos is my favorite)
2 tsp. finely minced red onion
1 tsp. finely minced fresh Serrano pepper
(seeds & ribs removed), or more if you
like it really hot!
1 tsp. micro-planed lemon zest
1/8 tsp. ground coriander
Pinch of salt
Whisk together olive oil, lemon juice,
mustard and black pepper. In a large bowl,
toss chicken, peppers and onion with this
marinade and refrigerate for 30 to 60 minutes.
Meanwhile, stir together all ingredients for
dipping sauce, mix well and chill.
Make kebabs: On 8-inch wooden skewers,
alternate chicken chunks, peppers and
onion, three of each on a skewer. Grill over
medium-high heat for about 4 to 5 minutes
on a side, until chicken is cooked through
but still tender. Serve immediately with
dipping sauce on the side.
Makes 4 servings. (1 kebab per serving)
Dessert or Snack
BarnDad’s German Chocolate
FiberDX Brownie
2 scoops BarnDad’s German Chocolate
FiberDX
2 Tbsp. egg whites
2 Tbsp. natural sugar-free applesauce
1 Tbsp. water
Mix all ingredients in a microwave-safe
bowl. Then heat in microwave for 2 to 3
minutes. Let cool and enjoy.
Per serving: calories 274; protein 36 gm; carbs 11 gm;
fat 11 gm; fiber 2 gm
Makes 1 serving. Per serving: calories 160; protein
15 gm; carbs 3 gm; fat 2 gm; fiber 14 gm.
DIY Makeover Manual 12