J U S T I N E A C E B O

SPARTAN
THE SUSTAINABLE FITNESS SYSTEM THAT FORCES YOUR BODY TO
LOSE FAT AND BUILD AN AESTHETIC PHYSIQUE

12 WEEK
PROGRAM
 Copyright @ 2023- [Link]

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All copyrights are reserved.

Disclaimer

The information provided in this book is for educational purposes only.

I am not a doctor and this is not meant to be taken as a medical advice.
The information provided in this book is based upon my experiences as
well as my interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure that the tips given in
this course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please consult

with your physician before implementing any of the information
provided in this course.

This product is for informational purposes only.

Justine Acebo will not accept any responsibilities for any liabilities or
damages, real or perceived, resulting from the use of this information.

PROJECT ALPHA | SPARTAN

Sparta was a region that forged warriors and centered on loyalty and
military service...

They began training hard at seven to put together a Spartan boy to be of

service.

By the time they are full grown, they are ready for battle.

Is being strong and fit worth it?

It depends on how you want to live your life.

If your "normal" means being sedentary, lazy, and prefers to watch

netflix all day..

Or you want to build muscle, gain more energy and confidence...

People respects and loves you.

Because you have become the alpha that you want to be.

If you choose the second option, this program is the road of becoming
ALPHA.

PROJECT ALPHA | SPARTAN 5

 the creator of spartan
fitness
My name is Justine Acebo, I'm from the Philippines but I am currently
living in Canada. I am a Licensed Pharmacist by profession.

There a lot of myths that goes on the Internet these days.

Some might work, some may don't.

The difference is knowing where to focus and how to apply it.

I have tried listening to so called "gurus" and free fitness advice..

Heck, I've also invested a couple of thousands in training programs..

I have tried what works and what not..

I figured out the fitness myths and on a mission to transform men who
wish to go on the same path.

This program is for men who's confused on how to build an aesthetic

body like spartan.

without relying on fat burners, steroids and even useless approach.

PROJECT ALPHA | SPARTAN 6

In the chapters of this program, you will learn the workout and diet
approach of becoming a true Spartan - (What I call for people who just
want to build aesthetic muscle and live a normal life)

This program is not all about eating chicken breast and broccoli all day.

What I teach is the exact opposite.

"Eat everything you want while still make amazing progress"

The Spartan Program is all about transforming your body in the fastest
way possible.

Justine Acebo, RPh

PROJECT ALPHA | SPARTAN 7

 TOOLS and SYSTEMS
To make this program work, we all need what we call "tools and
systems"

This will help us establish common grounds on what must be needed to

achieve our goals.

These specific tools will help us achieve on step closer to becoming a true
Spartan-- To become Alpha.

1. Digital Food Scale - As cliche as it may sound, we all need to know

how much calories we need to eat per day, depending on our goals.
2. 3 - Day per week Workout - We're not going to follow the traditional
bodybuilding approach, instead, we will only workout 3 times per
week as hard as we can!
3. The Habit of Consistency - Who cares about having a perfect
workout and diet plan if you can't even stick to it. Consistency over
anything!

It's surprising that no supplement is mentioned.

Honestly speaking, you need to change your inner game.

The one that whispers in your head "Do not workout or Eat the junk
food, its worth it"

That we need to change in later part of the program.

PROJECT ALPHA | SPARTAN 8

 10 COMMANDMENTS OF FITNESS MYTHs
[Link] NOT FOCUS TOO MUCH WITH HIGH REPS

You cannot make any muscle gains if you chase the "pump". High rep
ranges have their own place but this is not what you should focus on.

A mixture of low reps and high reps will ensure you are hitting different
muscle hypertrophy. (More on this later)

2. DO NOT DO WORKOUT ISOLATIONS

Isolations such as bicep curls, tricep extensions, leg curls, cable flys..

is not a great exercise selection in building muscle.

Rather, focus more on BIG LIFTS such as Bench Press, Squats,

Deadlifts, Rows and Pull Ups.

This type of exercise is called "Compound Movements" where you work

multiple muscle groups in one exercise.

[Link] NOT EAT SMALL MEALS EVERY 3-4 HOURS

For a busy guy like me, this is going to be impossible. These gurus will
tell you to eat small meals every 3-4 hours to increase your metabolism is
a myth. Eat whenever you want. It's that simple. The key for successful
diet plan is whenever you are flexible to your own schedule. Adherence.

PROJECT ALPHA | SPARTAN 9

4. FAT WILL TURN TO MUSCLE

Who the heck invented this term?

Fat and Muscle are different compounds, mechanism and pathways.

In short, they are different cells. You either lose fat, or build muscle.

5. EAT HEALTHY TO LOSE FAT

Don't get me wrong. Eating healthy should be the priority.

But if your mindset thinks that eating healthy will automatically lose
you weight. It's wrong.

You know, you can still put on fat if you eat healthy foods.

Surprise, Surprise..

Calories. Too much calories from healthy foods will be stored as fat.
Period.

6. PEANUT BUTTER IS A PROTEIN SOURCE

When you look at the label, it has 7-8g of protein per tbsp.

Did you forget checking the fat content? It's 14-15g per serving!

That means, peanut butter is a very good fat source. Not protein.

PROJECT ALPHA | SPARTAN 10

6. SWEATING MEANS MORE FAT LOSS

It's not, really. Sweating means your body is influenced by the

temperature through epidermal hydration.

It's when you move such as running, sprinting, having sex.. lol you get
what I mean..

Our body produces heat which activates our sweat glands.

The sweat glands bring the water to evaporate on our skin which cools
down our body to maintain our body temperature.

7. SPOT REDUCTION

There is no such thing as spot reduction, unless if it's a surgery. To lose

fat naturally, it won't directly lose your desired body area.

It will lose fat as a whole, which means some of our body fat is stubborn
to lose and easy to lose.

It's the same reason why our belly fat is too stubborn to lose when
everything else is losing.

You just gonna suck it in and be patient.

PROJECT ALPHA | SPARTAN 11

[Link] REPS FOR CUTTING AND LOW REPS FOR BULKING

Cutting and Bulking has nothing to do with changing rep ranges.

What you should focus on is nutrition while following the same

bodybuilding program.

Consuming less calories means you're cutting, while eating more calories
means you're bulking.

Nutrition is 70% responsible for your body composition.

9. LISTEN TO THE BIG GUYS IN YOUR GYM

Just because he is massive means you should listen to his training and
nutrition advice.

It might not work for you but works for him, and we do not know if he
is on steroids or not.

10. FOLLOW A BRO-SPLIT

Majority of new lifters, follow a "one body part" per muscle group per
day. That means you do chest day on monday, back on thursday and so
on. That means you're lifting 6 days per week. However, this is not an
ideal program for beginners and even certainly for people who has
experience as well.

Our body needs to recover. Unless you're on gear.

PROJECT ALPHA | SPARTAN 12

Did you ever wonder the greek statues sculpted in the times of ancients?

You can see their body crafted through hard work and smart training.

Not some weird "chasing the pump" approach.

These type of men trained to function well in the battlefield. Their body
shows the results of their training, similar program that we can follow in
this book.

Do you want to build aesthetic and hard muscles? Focus on getting

stronger.

I have seen so many men in the gym doing weird exercises and wasting
half of their time in the gym.

In short, they don't know what to do.

The reason they can't build muscle long term is they focus too much of
the "pump".

They don't give their muscle a reason to grow..

.. It's because they don't focus on getting stronger..

PROJECT ALPHA | SPARTAN 14
 TWO TYPES OF HYPERTROPHY

Sarcoplasmic Hypertrophy

It refers to an increase of fluid in the muscle cells labeled as “pump” in the

modern bodybuilding.

This hypertrophy will give your muscle a fuller look but only temporary.

It achieves within the range of 12-15 above reps.

Our goal is to build dense muscle and want to keep it .

This muscle growth only accounts for 20% of muscle gains.

So, we will not be focusing much on this hypertrophy.

PROJECT ALPHA | SPARTAN 15

THE KEY EXERCISE FOR SPARTAN PROGRAM

INCLINE BENCH PRESS

There is nothing wrong with doing a flat bench press.

To give our chest a fuller look, we will focus more with incline press to
emphasize the upper area for aesthetic.

OVERHEAD PRESS
The most superior in building strong and muscular shoulders. It also hit
your triceps hard and fills in the top area of the chest under the collarbone.

ROWS/CHIN UPS/PULL UPS

The only back exercise that builds a V-Taper back which visually impacts a
Spartan physique

BULGARIAN SPLIT SQUATS

I have always favored Squats.. But it's not giving you an aesthetic legs.

But to achieve athletic and powerful legs, I preferred Bulgarian Split Squats
as it builds aesthetic legs and glutes. Without relying on heavy weights.

DEADLIFTS
This will improve your lower back, forearms, hamstrings while building
strength in real life. Come to think of it, everyday we bend at least 3-4 times
per day. To be honest, that is already a form of deadlift. By mastering this
movement, you will improve your posture, lower back, and signifies
strength.

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SIDE LATERAL RAISES

The only exercise you need for your side deltoids. This exercise creates an
illusion that you're big. It creates a V-Taper Body if you have a smaller
waist to ratio.

Let's be honest here, having a big rounded shoulders shows masculinity,

power and authority.

That is why, this is one of the staple exercise I recommend in building that
V-Taper look.

The Anatomy of a Spartan body.

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 IS THE SPARTAN BODY WORTH IT?
The truth is, there is a small percentage of men who don't want to be a
bodybuilder.

All they want is to become healthy, build lean muscles and lose fat.

They want to become an ALPHA in their life, a real model to their kids,
and an attraction to women.

They want to wake up one day excited about life, full of energy, and full of
youth.

A Spartan body is simple; Build muscle mass on upper chest, shoulders,

and back.

In short, a proportionate body.

Gaining only 15-20 pounds of muscle to the right areas.

We don't need to become massive. Only enough muscle mass that will turn
us into a Spartan like in the movie 300.

Are you fucking ready?

PROJECT ALPHA | SPARTAN 18

Eating junk foods and unhealthy foods is common these days.

Don't mistaken me. I sometimes eat junk foods from time to time.

But the problem is, people overindulged it.

To eat like a spartan, we must practice self-awareness.

Eat 80% of good foods while leaving 20% for junk foods.

The reason why beause I want you to stay sane.

We're humans, and sometimes the more we try to be perfect..

.. we ended up failing.

But to do that, we must know how much we can eat.

Every individual has different macronutrient and calories requirement...

..and in this chapter we will know how much you need to.

PROJECT ALPHA | SPARTAN 20

CALORIES

It’s a unit of energy. Most of the food that we eat and drink contains
calories. For example, a certain food has 100 calories.

Those calories will stay in your body as a source of energy.

Depending on our bodyweight, height, metabolism, activity level..

We have a certain number of calories we need to eat per day to maintain

our weight.

Let’s say you found out that you need to eat 2000 calories per day to
maintain your weight.

That means if you eat 2000 calories everyday for a couple of months, your
weight will remain the same.

But what if you eat 2500 calories?

That means the extra 500 calories that you eat will be stored as fat.

That is how you gain weight.

But because of having extra calories, our body doesn’t really have a choice
but to store it as fat to be converted for energy later.

By the time that you are eating below your maintenance calories, these
“fat” can now be “burn” to be converted for energy. That is how you lose
weight.

PROJECT ALPHA | SPARTAN 21

MACRONUTRIENTS

We discussed about calories earlier.

Now in those calories, there is macronutrients.

Macronutrients are composed of Protein, Carbohydrates, and Fat

Macro means “large”

That means we need large number of nutrients for our body to function.

...and each Macronutrients has its own function for our body.

MICRONUTRIENTS

Micronutrients, on the other hand is the exact opposite.

That means we only need a little bit of these for our body to functions.

Micronutrients are the vitamins and minerals that our body needs.

Perfect examples are Vitamin C, D3, B Vitamins, A, Zinc.

We only need a specific milligrams for each vitamins, the reason why they
are called “Micronutrients”

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PROTEIN

Protein is a vital nutrient for building, repairing, and keeping your muscles
strong.

Many bodybuilders, fitness enthusiasts, and athletes rely on a high protein

diet to help improve their bodies.

It not only boosts your muscle health but also enhances your performance
at the gym and maintains your strength.

A general guideline is to consume 1 gram of protein for every pound of your

body weight if you're lifting weights.

So, if you weigh 150 pounds, aim for at least 150 grams of protein daily.

Protein is made up of tiny units called amino acids, which are like its
building blocks.

There are two types of protein: complete protein, which has all the essential
amino acids, and incomplete protein, which lacks some amino acids.

To support muscle growth and maintenance, focus on eating complete

protein sources like chicken, beef, eggs, pork, fish, and protein powders.

These will help you achieve your fitness goals effectively.

PROJECT ALPHA | SPARTAN 23

FAT

Fat is an important nutrient that affects our hormones, especially

testosterone, which can drop if you don't consume enough fat.

To keep our hormones in balance, it's best to aim for a moderate amount
of fat in your diet.

Fat serves several functions in our bodies, including storing energy,

protecting our skin and vital organs, and helping us absorb vitamins.

It also plays a role in heart and brain health.

You should aim for about 20-30% of your daily calories to come from fat.

When choosing fats, prioritize healthy options like peanut butter, nuts,
oils, and avocados.

These fats are good for your overall health.

It's important to avoid foods high in saturated and trans fats for the sake
of your well-being.

PROJECT ALPHA | SPARTAN 24

CARBOHYDRATES

Carbohydrates are the body's main source of energy.

They come in the form of sugars, starches, and fibers. Carbohydrates can
improve your performance at the gym and boost your serotonin levels,
which is often called the "happy hormone."

Just like the other two macronutrients, our bodies require carbohydrates
to function well, whether in the gym or daily life.

To determine how many carbohydrates you need, you can calculate the
remaining calories after accounting for protein and fat.

There are two types of carbohydrates:

1. Complex Carbohydrates: These have long chains of sugar, which take

longer to break down. They provide sustained energy and don't cause
sudden spikes in insulin levels. Examples include brown rice, whole
wheat bread, oats, and grains.
2. Simple Carbohydrates: These are sugars and syrups that can cause
rapid spikes in insulin and provide a quick burst of energy. Try to
avoid this carb as possible because this is the main reason for people
develop high blood sugar.

PROJECT ALPHA | SPARTAN 25

ALCOHOL

Alcohol is different from the other macronutrients because it contains 7

calories per gram.

The key with alcohol is moderation.

Moderation means not feeling the effects of alcohol the next day, so it
won't hinder your fitness progress.

When you drink, focus on getting enough protein and leave some room in
your calorie budget for alcohol.

This way, you maintain energy balance and meet your protein goals.

I recommend choosing light beers and hard drinks and avoiding cocktails
or mixed beverages with extra calories.

Don't forget to stay hydrated while drinking.

Just like limiting fast food, it's a good idea to limit alcohol to once a week.
After all, what's the point of building a strong physique if you can't enjoy
it?

PROJECT ALPHA | SPARTAN 26

HOW TO CALCULATE YOUR MAINTENANCE CALORIES

Maintenance calories are the number of calories you need to consume to

keep your weight steady.

This is an important factor in deciding whether you want to gain weight

and build muscle (bulking) or lose weight and reduce fat (cutting).

The simplest way to find your maintenance calories is by calculating your

TDEE, which stands for Total Daily Energy Expenditure.

It's the number of calories you either consume or burn in a day, and it
depends on factors like your age, height, and activity level.

To calculate your TDEE, click here.

Let’s take this for an example:

I am a 136 lb Male who workouts 3x per week.

My TDEE based on the calculator is 2,255 per day.

Conclusion :

That means I need to eat 2,255 calories per day consistently to maintain
my weight.

PROJECT ALPHA | SPARTAN 27

Now that we know our maintenance calories, we need to figure out how to
distribute our daily calories among protein, carbs, and fat.

How much of each should you eat?

Let's use an example:

Suppose our maintenance calories are 2,255 per day.

First, it's essential to keep our daily protein intake consistent.

This means not changing the amount of protein you consume each day. If
your goal is to eat 1 gram of protein per pound of body weight, stick to it.

As a general rule, here's how you can set your daily protein intake:

If you're higher in body fat, start with 0.8 grams of protein per pound of
body weight per day. For example, if you weigh 136 pounds, that's 108
grams of protein per day.
If you're leaner, aim for 1g of protein per pound of body weight per day.
For example, if you weigh 136 pounds, that's 136 grams of protein per
day.

Keeping your protein intake consistent helps you reach your fitness goals
effectively.

PROJECT ALPHA | SPARTAN 28

Next, we need to determine your fat and carbohydrate intake.
Here's how:

[Link] Intake: Your fat intake should be around 20-25% of your daily
calories. Some prefer a slightly higher fat intake at 25-30%. Let's say you
decide on 25%.

Example: If your maintenance calories are 2,255, you calculate your fat
intake like this:
2,255 x 0.25 (25%) = 563 calories from fat.

Since fat contains 9 calories per gram, that's about 62 grams of fat per day.

2. Protein Calories: Your protein intake remains constant. For example, if

you're consuming 108 grams of protein per day, multiply that by 4 (since
protein has 4 calories per gram), and you get 432 calories from protein.

3. Carbohydrate Calories: To find your carbohydrate intake, subtract the

calories from protein and fat from your maintenance calories.

In this example, we have 563 calories from fat and 432 from protein, so:
563 + 432 = 995 calories from protein and fat combined.

Subtract this from your maintenance calories:

2,255 - 995 = 1,260 calories available for carbohydrates.

4. Carbohydrate Grams: Carbohydrates have 4 calories per gram, so divide

your carbohydrate calories by 4:

1,260 / 4 = 315 grams of carbohydrates per day.

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PUTTING ALL TOGETHER:

PROJECT ALPHA | SPARTAN 30

WHAT FOOD TO EAT?

When it comes to your diet, focus on foods that fit your schedule and are
easy for you to stick with.

Keep it simple.

Beginners often complicate their meals, thinking that certain foods will
magically help them gain muscle or lose fat faster.

In reality, all foods provide calories made up of protein, carbohydrates,

and fat.

There's nothing inherently special about one particular food. The key is
finding what works for you.

As a general guideline, aim to eat nutritious foods that include lean protein
sources, carbohydrates, and a reasonable amount of your preferred fats.

There's no one-size-fits-all meal plan that works for everyone.

What matters most is finding a diet you can sustain and stick to over time.

PROJECT ALPHA | SPARTAN 31

Choose one or two primary food sources that make up 60-70% of your
diet, and then allow flexibility for the remaining 30-40%.

This flexibility helps with consistency.

If you can consistently stick to one or two primary foods, you're more
likely to succeed in your fitness goals. Consistency and adherence are
powerful factors in achieving those goals.

This approach ensures you get a variety of macronutrients and

micronutrients from your food while still enjoying the flexibility of
incorporating other foods you like.

Below is an example list of macronutrient sources with their calories and

serving sizes per 100 grams.

Keep in mind that this is just a recommendation, and there are many food
sources to choose from.

The reason why I choose this food lists:

PROJECT ALPHA | SPARTAN 32

 Protein

Fat

Carbohydrates

PROJECT ALPHA | SPARTAN 33

 THE FLEXIBLE DIETING GUIDE

Achieving your fitness goals doesn't require giving up on your favorite

treats like pizza, ice cream, and fast food.

The key is balancing your overall calorie and macro intake.

Focus on hitting your daily calorie and macro targets, and you can enjoy
these tempting dishes guilt-free.

Strive to make 80% of your diet nutritious, but don't fear eating fast foods
occasionally within your calorie limits.

If you're in good health with no underlying conditions, there's room for

these delights without hindering progress.

What truly matters is caloric intake.

The idea that certain foods cause fat gain is a myth. Weight gain occurs
when you consume more calories than you burn.

Restricting yourself excessively isn't necessary and can hinder your

progress. Instead, aim for balance and flexibility.

PROJECT ALPHA | SPARTAN 34

 GOOD CALORIES VS BAD CALORIES

Both complex and simple carbohydrates offer similar calorie and

macronutrient content, leading to comparable results in your fitness
journey. The difference lies in their micronutrient content:

1. Complex Carbohydrates: These provide more fiber and other essential

micronutrients compared to simple carbs. Opting for complex carbs is
wise because of their added benefits, particularly fiber, which promotes
better health.
2. Protein and Fat Sources: Similar principles apply here. While different
foods have varying micronutrient profiles, from a calorie and
macronutrient perspective, they have similar effects.

PROJECT ALPHA | SPARTAN 35

 The SPARTAN Principle: Skip Breakfast

Nutrition plays an essential role in body transformation, constituting 80%

of the effort. "You cannot out-train a bad diet."

To embrace Spartan principles for success, consider this approach.

Spartans don't eat breakfast, but it's not about traditional intermittent
fasting. You don't need to worry about specific fasting windows. Instead,
just skip breakfast.

For the first 4-5 hours after waking up, avoid eating breakfast. Stick to
water, tea, or black coffee.

This helps control your appetite and shifts your meal schedule later in the
day.

Skipping breakfast is convenient for busy schedules and allows for larger,
more satisfying meals later.

Simplifying your routine makes the diet sustainable and enjoyable.

PROJECT ALPHA | SPARTAN 36

Whether you're cutting or bulking, this approach works.

While bulking, you spread out larger meals to fit your goals, but overall
calorie intake still guides your progress.

Skipping breakfast may feel uncomfortable initially, but it's a skill to

develop.

Once it becomes a habit, it becomes easier and contributes to your fitness

journey.

On the plus side, skipping breakfast actually lowers your blood sugar and
gives you more energy and focus.

PROJECT ALPHA | SPARTAN 37

 THE ART OF TRACKING YOUR FOOD

Using a Food Tracker App: MyFitnessPal

There are various food tracker apps available, but I recommend using
MyFitnessPal. This app boasts an extensive food database, making it easy
to find nearly any food item. Here's how to get started with it:

1. Download the MyFitnessPal app.

2. Watch the video below

WATCH THE VIDEO

PROJECT ALPHA | SPARTAN 39

 HOW TO TRACK YOUR MEALS IN REAL TIME

WATCH THE VIDEO

You don't need to obsess over every single macronutrient or get caught up
in minor details.
Focus on your protein and calorie goals each day. You can adjust your
carbohydrate and fat intake as needed, as long as you stay within your
calorie and protein limits.

When dining out, you can ask the waiter about portion sizes or use the app
to estimate the calories and macros.

If you're unsure, it's okay to overestimate carbohydrates and fats while

underestimating protein.

Consistency in tracking and using the app is more important.

PROJECT ALPHA | SPARTAN 40

 HOW TO DO SPARTAN BULK
In this chapter, you'll discover how to gain 15-20 pounds of quality muscle
to achieve a more aesthetic physique. It's important to start with the right
body fat percentage to ensure effective results.

If your body fat is at or above 20%, bulking is not recommended.

Attempting to bulk with high body fat can lead to excessive fat gain,
prolonging the cutting phase.

The goal is to build lean muscle efficiently.

For naturally skinny individuals, it's best to start bulking when your body
fat is below 15%.

A minimum of six months of bulking is advisable.

Remember that gaining more weight doesn't necessarily mean more

muscle.

Natural limits restrict the rate at which we can gain muscle; excess calories
may turn into fat.

PROJECT ALPHA | SPARTAN 41

Thus, the old tagline "Eat big to get big" is not always the best approach.

Instead, aim for a slight caloric surplus, just above your maintenance
calories, to support muscle growth effectively.

How long should you bulk?

The general guideline is to stop bulking when you reach around 20% body
fat.

Going beyond this level can be counterproductive, leading to potential

health issues and increased inflammation.

Staying within this body fat range maximizes muscle gain while minimizing
concerns about excessive fat accumulation in the long run.

To effectively build muscle, aim to add an extra 300 calories to your

maintenance calories.

This should result in a gain of around 2 pounds of muscle per month,

which equals about 0.5 pounds per week.

It's common for beginners to feel impatient about muscle growth and
resort to excessive caloric surpluses.

However, remember that 5 pounds of muscle is much denser and leaner

than 5 pounds of fat.

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For naturally skinny individuals, achieving a Spartan physique with 15-20
pounds of muscle in the right areas typically takes 6-8 months of consistent
effort.

Patience is crucial in this process.

Rapid weight gain often leads to accumulating more fat..

so a steady, controlled approach is key to LEAN AESTHETIC GAINZ.

For Example:
2,255 is your maintenance calories 2,255 + 300 (Surplus) = 2,555 calories
daily.

You’ll be eating at least 2,555 calories per day to gain 0.5lb muscle of per
week.

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 WHAT TO EXPECT WHEN
BULKING
Minimal Fat Gains
We can’t deny that we also gain fat at a minimal rate, but you can
compensate for it during your cutting phase.·

Increase Strength
When in a higher calorie diet, it increases your energy hence—makes
amazing progress in the gym.·

Mood Levels Are High

Study shows higher calorie intake along with high carbohydrate diet
increases serotonin hormone which is responsible for our mood levels.·

You Can Eat More

Best thing about bulking is you can space out your meals to a much larger
portions.

Look Bigger In Clothes

You will look more jacked in clothes overtime because of increased muscle
mass.

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 SKINNY GUYS BULKING
SECRET

For skinny beginners who may find it challenging to consume a high

calorie intake, mass gainer powders can be tempting.

These supplements offer a concentrated source of calories, carbohydrates,

and moderate protein, usually in a powder form for easy consumption.

However, while mass gainer powders can be useful, they are not necessary.
If you choose to use mass gainers, it's most effective to have them post-
workout or during breakfast.

Creating your own mass gainer shake is my secret and it is cost-effective

option, allowing you to adjust the protein-to-carb ratio to your preference
.
However, it's crucial to prioritize a diet rich in nutritious whole foods.

Many beginners struggle with muscle gain because they rely too heavily on
supplements.

Instead, focus on whole foods as they provide superior overall nutrition.

Here are some alternatives to reach your bulking calorie goals without
relying on mass gainer powders.

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SECRET #1 - DRINK YOUR CALORIES

A convenient strategy for gaining muscle is to consume calories through

liquid sources.

Create your mass gainer shake using real foods blended to your taste. This
approach offers flexibility and better nutrition compared to using
powdered supplements.

Ensure your smoothie includes calorie-dense foods, which are high in

calories per small serving.

Here’s an example recipe for MASS GAINER SHAKE

All of the ingredients must be blended together. Add ice for thickness and
taste.

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SECRET #2 - PRIORITIZE IN EATING CALORIC DENSE FOOD

To reach your calorie goals more efficiently, go for calorie-dense foods.

These foods pack a significant number of calories into small servings,
making it easier to meet your target intake.

Here are the list of caloric dense food:

PROJECT ALPHA | SPARTAN 47

SECRET #3 - ALWAYS ADD SNACKS INTO YOUR DIET

If you've met your protein goals but are still falling short on your calorie
target, incorporating snacks can be a strategic move.

For example, if you have 500 calories left to reach your daily goal, adding
high-calorie snacks before bedtime can help you hit your target more
effectively.

PROJECT ALPHA | SPARTAN 48

 HOW TO DO SPARTAN CUT
The key to achieving a Spartan physique lies in maintaining a low body fat
percentage.

The right balance of low body fat and sufficient muscle creates a chiseled
and aesthetic appearance. Spartan warriors are known for their lean
physiques; high body fat is not part of the equation.

If your body fat exceeds 20%, your first step should be a cutting phase.
Losing fat is generally easier than gaining muscle, and it requires creating a
caloric deficit.

This means you consume fewer calories than your maintenance level,
forcing your body to burn stored fat for energy.

To achieve a healthy and sustainable rate of fat loss, aim for a calorie
deficit of at least 500 calories below maintenance.

This approach leads to losing about 1 pound of body fat or 0.5-1% of

your body weight per week. While it may seem slow (trust me its not), it's a
steady and sustainable way to shed excess fat without compromising your
gym performance or mental well-being.

PROJECT ALPHA | SPARTAN 50

The duration of your cutting phase depends on your current body fat level.
For individuals with 20-30% or higher body fat, it may take around 6-8
months or longer.

Those starting with 20% or less body fat may need 3-5 months to achieve a
leaner and sustainable body fat percentage.

The goal is to reach the 12-10% body fat range, which is considered
healthy and maintainable.

In this range, your chiseled physique becomes visible, with defined veins,
visible abs, and an overall change in body composition. This book is
designed to guide you through this journey.

For Example:

To lose 1 pound of fat per week, you should aim for a daily calorie intake
of 1755 calories, which is 500 calories below your maintenance level of
2255 calories.

During a caloric deficit, you'll primarily lose fat, but some muscle loss can
occur. To mitigate this, it's wise to increase your protein intake to 1.2
grams of protein per pound of body weight.

For example, if you weigh 136 pounds, you would need to consume 163
grams of protein daily to help preserve muscle mass.

PROJECT ALPHA | SPARTAN 51

However, if you're starting with high body fat and low muscle mass,
beginning with 1 gram of protein per pound of body weight is a reasonable
starting point.

Avoid going below this suggested protein intake.

Individuals with higher body fat percentages typically don't require more
than 1 gram of protein per pound of body weight.

As you progress and become leaner, increasing your protein intake to 1.2
grams per pound of body weight becomes optimal for preserving muscle.

PROJECT ALPHA | SPARTAN 52

 WHAT TO EXPECT WHEN
CUTTING

Lower Energy: When you consume fewer calories, your energy levels will
drop. This is a normal part of the process.

Muscle Loss Risk: While losing fat, there's a risk of losing some muscle
mass. Don't worry too much about this as it can be compensated for
during the bulking phase.

Slow Progress in Strength Gainz: Due to the lower calorie intake, strength
progression may be slow or even stalled. However, the principle of "getting
stronger" still applies. Your strength might plateau, but maintaining it is
progress.

Mood Levels Are Affected: Lower calorie intake can affect your mood,
especially in the initial weeks of fat loss. Your body isn't accustomed to
reduced calories, and the hunger hormone, ghrelin, will make you feel like
eating more. This is a natural survival mechanism. Don't let it deter you;
consistency is key, and fat loss is the ultimate goal.

Poor Recovery Rates: With fewer calories, your body's ability to recover
from workouts diminishes. Reducing the workout volume can help you
recover and make progress over time.

Remember, the fat loss journey has its challenges, but staying consistent
and in control of your body will ultimately lead to your desired results.

PROJECT ALPHA | SPARTAN 53

 CHUBBY GUYS SECRETS IN
CUTTING
During the initial weeks of your cutting phase, it's common to experience
rapid weight loss, often more than 1 pound. However, much of this is
water weight. As you progress, your aim should be to consistently lose
around 1 pound of fat per week.

Long-term dieting can affect your leptin levels, a hormone that regulates
metabolism and appetite. When leptin levels drop, your metabolic rate
slows down, and you may experience increased appetite. This can make it
challenging to continue losing fat or maintain low body fat levels.

To combat this, refeed days can be a valuable strategy. By incorporating

occasional refeed days or periods of overeating, you can significantly
increase your leptin levels, which in turn boosts your fat loss and anabolic
response. Carbohydrates should be the primary macronutrient during
refeed days, as they have a substantial impact on leptin levels. Keep fat
intake low on refeed days.

To calculate your refeed day calories, add 20% to your regular caloric
intake.

For example, if your cutting calories are set at 1755, you should consume
2100 calories on your refeed days. The frequency of refeed days can vary
depending on your body fat level. Individuals with higher body fat may
not need refeeds every week and can incorporate them every 2-3 weeks.
Leaner individuals may benefit from refeed days every 1-2 weeks during
their dieting phase.

PROJECT ALPHA | SPARTAN 54

SECRET #1 - SKIP BREAKFAST

To facilitate fat loss, consider skipping breakfast as part of your eating

pattern.

This isn't a fad diet but rather a strategy to condense your meals, helping
you consume fewer calories overall.

Restricting your eating window can support your fat loss journey.

Upon waking up, opt for black coffee, tea, or zero-calorie beverages to
control your appetite, and stay hydrated with water during your fasting
period.

You can choose to exercise before or after your first meal, depending on
your preference.

Skipping breakfast can make it easier to consume two substantial meals

and a snack while staying within your calorie and protein targets.

For instance, if you have a daily calorie deficit of 1755 calories, skipping
breakfast and spacing out two large meals, totaling 880 calories each, can
be more satisfying than eating smaller meals every 2-3 hours.

The choice is yours.

PROJECT ALPHA | SPARTAN 55

SECRET #2 - GO EAT YOUR VEGGIES AND FIBRE

To enhance your fat loss efforts, increase the volume of your meals with
low-calorie options like leafy green vegetables.

These veggies have minimal to zero calories, so you can consume them in
generous quantities without worrying about overeating.

Incorporating a lot of vegetables into your diet helps you feel full and
satisfied while also slowing down the absorption of your meals.

Opt for low-calorie foods like oats, chicken, egg whites, lean meats, and
vegetables to allow you to eat more without exceeding your calorie limits.
If you struggle to meet your protein intake, prioritize lean protein sources
such as chicken breast, lean meats, egg whites, fish, and whey protein.

You can front-load your protein intake by consuming most of your

protein sources early in the day, which can help control hunger. Lean
proteins are highly satiating and filling, so find a schedule that works for
you.

I recommend allocating 300-400 calories for snacks of your choice to make

your fat loss journey more enjoyable and sustainable.

If you're not a fan of snacks, you can focus on distributing your calories
across your main meals.

PROJECT ALPHA | SPARTAN 56

SECRET #3 - CAFFEINE AS NATURAL APPETITE SUPPRESANT

Instead of relying on fat burners, consider using caffeine as a powerful

stimulant during your dieting phase.

Caffeine has several benefits, including appetite suppression, an increase

in metabolic rate, and enhanced energy levels, which can make your diet
more effective.

I recommend starting your day with a cup of black coffee (no creamer, no
sugar) within the first hour of waking up.

This can make caffeine more effective, boost your mental alertness, and
provide sustained energy throughout the day. It's essential to consume
coffee without food during this initial hour.

After your first meal, you won't need coffee, and limiting caffeine intake
later in the day can promote better sleep, which is crucial for fat loss.

If you're not a fan of caffeine, you can opt for zero-calorie energy drinks
during the first hour without food if they help curb your hunger.

However, if you enjoy coffee, two cups per day can be a satisfying choice.

PROJECT ALPHA | SPARTAN 57

 PREPARE FOR WAR: INTRODUCTION OF THE WORKOUT
PROGRAM
The principle behind Spartan Fitness program is the FULL BODY
SPLITS.

The full-body workout is a highly effective training approach that focuses

on hitting the entire body during each session, typically performed three
times a week.

This method harks back to the days of old-school bodybuilding, with

legends like John Grimek, Leroy Colbert, and Steve Reeves using it before
the discovery of training splits. Even ancient Greeks unknowingly
incorporated full-body workouts into their routines.

Unlike the modern trend of splitting muscle groups and training them once
a week, full-body workouts prioritize compound movements with minimal to
no accessory lifts, which makes it so unique with Spartan Fitness Program.

This approach promotes rapid muscle growth and strength development,

even though you are not working out more than 3 days in the gym.

Full-body exercises are superior to splits, especially for natural lifters who
need to stimulate muscle protein synthesis at least twice to thrice per week
for optimal gains.
PROJECT ALPHA | SPARTAN 59
By embracing full-body workouts, you can achieve a Spartan physique
while enjoying a balanced life in and out of the gym.

The key to cutting or bulking effectively lies more in your nutritional

choices, specifically your overall calorie and macronutrient intake, rather
than your workout routine.

Your body responds uniquely to workout intensity and volume, and these
factors should be adjusted based on your current goal, whether it's cutting
or bulking.

You’re workout schedule will look like this:

PROJECT ALPHA | SPARTAN 60

THE WAY OF THE SPARTAN: 3 DAYS PER WEEK WORKOUT
Now, let's delve into a three-day-per-week workout routine, which I
believe is the optimal choice for most individuals.

This approach is not only time-efficient but also effective for achieving
Aesthetic Physique. Working out three times a week allows you to make
the most of your energy and still achieve MUSCLE GAINZ.

This routine ensures that you won't overlook any muscle groups, as you'll
be targeting your entire body during each session. (You are training your
whole body per session)

It aligns with a more natural and efficient way of training by working on

all muscle groups and allowing them to recover as a unit on rest days.

You won't NEED to invest MORE time at the gym; each session can be
completed in about an hour.

The workout intensity remains relatively high due to the fewer workout
days, providing the necessary stimulus for muscle growth. Your workouts
will be divided into Workout A and Workout B, alternating them week by
week. In the first week, start with Workout A, B, A, and in the second
week, switch to Workout B, A, B, and so on.

The beauty of this approach is that it's highly sustainable, as you're more
likely to stick with it, fostering consistency, which is crucial for achieving
your fitness goals.
Remember, adherence is more important than having the perfect workout
plan.

PROJECT ALPHA | SPARTAN 61

 THE SPARTAN FITNESS WORKOUT PROGRAM
Now, let's dive into the workout plan, which is divided into three phases:
Forged Steel, A True Spartan, and Leonidas Phase.

Forged Steel Phase:

Consider this phase as the introduction. The volume is intentionally lower

to ensure you can focus on perfecting your form and stimulate new muscle
growth as a beginner.

The core exercises include Bench Press, Deadlifts, Pull-Ups, Rows, and
Squats. Building a solid foundation with proper form and adding strength
gains of at least 50% is the goal before progressing to the next phase.

A True Spartan Phase:

In this phase, you'll face a slightly higher level of challenge. Compound

movements remain the focus, but additional accessory lifts like Face Pulls
and Side Lateral Raises are introduced.

The increased volume will provide a more demanding workout, pushing

you further. Again, ensure you've gained substantial strength from
compound lifts before advancing to the next phase.

PROJECT ALPHA | SPARTAN 63

Leonidas Phase:

Welcome to the final phase, Leonidas!

This phase is designed to make you feel like a king. It features three
workout splits: A, B, and C. Workout A emphasizes additional bench press
sets, Workout B intensifies back exercises, and Workout C focuses on
higher-rep volume work.

Despite the variations, each of these workouts hits all major body parts
three times per week.

As you progress through these phases, you'll build a strong foundation,

increase intensity, and continue to push your limits.

The ultimate goal is to achieve a Spartan physique through dedication and

consistency.

PROJECT ALPHA | SPARTAN 64

WARM UPS:

Before you start the workout, warming up is crucial to prepare your

muscles, prevent injuries, and activate your nervous system.

Avoid static stretching before your workout, as it can weaken your muscles;
instead, opt for dynamic stretching to strengthen them and get ready for
heavy lifting.

Dynamic stretching is performed before your workout, while static

stretching should be done after.

A simple dynamic stretching routine, followed by warm-up sets, will

prepare you for your main lifts.

For instance, if your working set involves squatting 300 lbs for 5 reps,
follow this warm-up routine to ensure your body is ready.

Here’s a sample warm up set before you actually start your lift:

DYNAMIC STRETCHING VIDEO

PROJECT ALPHA | SPARTAN 65
 FORGED STEEL PHASE
WORKOUT A

Bulgarian Split Squats

Barbell Bench Press 4

Lat Pulldowns

Overhead Tricep Extension

Lying Leg Raises

WORKOUT B Rest time: 2-3 minutes

Deadlifts

Military Press

Chest Supported DB Rows 4

Incline Dumbbell Curls

Lying Leg Raises

PROJECT ALPHA | SPARTAN 66

 TRUE SPARTAN PHASE
WORKOUT A

Bulgarian Split Squats

Incline DB Bench Press 4

Chest Supported DB Rows

Tricep Pushdowns

Cable Side Lateral Raise 4 12

Hanging Knee Raises

WORKOUT B Rest time: 2-3 minutes

Romanian Deadlifts 4

Lat Pulldowns 4

DB Arnold Press 4

Preacher Curls

Rear Delt Flyes 4 12

Hanging Knee Raises

PROJECT ALPHA | SPARTAN 67

 Leonidas phase
WORKOUT A

Squats

Incline BB Bench Press 4

Pendlay Rows
Dips

Hanging Leg Raises

WORKOUT B

Deadlifts

Chin Ups

Military Press 4

Incline Bicep Curls 4

Hanging Leg Raises

Workout C

Bulgarian Split Squats

DB Bench Press

Lat Pulldowns 4
Cable Side Lateral Raise 5

Face Pulls 4
Hanging Leg Raises

Rest time: 2-3 minutes

PROJECT ALPHA | SPARTAN 68

 HOME WORKOUT VERSION
In times of isolation and limited gym access, it's crucial to adapt and
continue making progress towards your fitness goals.

This bodyweight workout program is designed to help you do just that. It

consists of five phases, ranging from beginner to advanced levels.

Start with the phase that matches your current fitness level, and focus on
performing each exercise with perfect form and within the prescribed rep
range.

Progress to the next phase only when you can comfortably complete the
higher end of the rep range with excellent form. Avoid going to failure,
prioritize full range of motion, and listen to your body.

This program empowers you to maintain and build your fitness, even in
challenging circumstances.

For bodyweight, go failure in all exercise. You need intensity, so it makes

perfect sense to blast out with the reps.

PROJECT ALPHA | SPARTAN 69

 REAL STRENGTH
WORKOUT A

WORKOUT B

Rest time: 1-2 minutes

PROJECT ALPHA | SPARTAN 70

 FORGED STEEL
WORKOUT A

WORKOUT B

Rest time: 1-2 minutes

PROJECT ALPHA | SPARTAN 71

 FORGED STEEL
WORKOUT A

WORKOUT B

Rest time: 1-2 minutes

When doing bodyweight workouts at home, you might find it challenging to replicate the
resistance provided by gym weights. In this program, we introduce a concept called
"Backpacked." Utilizing a backpack filled with heavy items like books or other objects can
serve as a makeshift weight. Be adaptable and select items that allow you to complete the
exercises within the prescribed rep range while maintaining proper form. This creative
approach ensures you can continue making progress even without access to a fully-equipped
gym.

PROJECT ALPHA | SPARTAN 72

 TRUE SPARTAN
WORKOUT A

WORKOUT B

Rest time: 1-2 minutes

PROJECT ALPHA | SPARTAN 73

 LEONIDAS
WORKOUT A

WORKOUT B

Rest time: 1-2 minutes

PROJECT ALPHA | SPARTAN 74

 PROGRESSIVE OVERLOAD: THE TRUE MUSCLE GAIN

Progressive overload is a key principle for both Spartans in battle and

individuals pursuing fitness goals.

Do you want to gain muscle? Follow Progressive Overload Approach!

This has been the secret of gaining muscle. By focusing on lifting more
weights, you recruit more muscle fiber.

Just as the Spartans proved that strength can conquer greater numbers,
building strength plays a significant role in muscle development.

In your fitness journey, focusing on getting stronger, rather than simply

pumping out high reps, is crucial for success.

That means you need to add your weight or rep in every workout session.

To implement progressive overload effectively, you should track your

progress in your main lifts consistently.

I recommend using the "Strong app," a free and user-friendly tool available
in app stores. The program typically prescribes a rep range of 6-8 reps for
exercises.

For example, you might perform 100 lbs on the Incline Bench for 3 sets of 6
reps. Tracking your performance allows you to evaluate and plan your
workouts for continued progress.

PROJECT ALPHA | SPARTAN 75

 DELOADS

A deload week is like a short break for your muscles and nervous system.
It's like giving them a chance to rest and recover.

Imagine if you've been studying for a big test non-stop, your brain gets
tired, right? Well, your muscles and nerves can get tired too from intense
workouts.

So, during a deload week, you reduce the weight you lift by about 60%, which
is like taking things a bit easier at the gym.

This break helps your body bounce back stronger, so when you return to
your regular workouts, you can lift heavier weights and make better
progress.

It's like hitting the reset button to keep moving forward in your fitness
journey.

So, don't forget to deload when you feel like you've hit a wall in your
training!

I would personally suggest to deload on your 5-6th week of training.

PROJECT ALPHA | SPARTAN 76

 SUPPLEMENTS
In my early fitness journey, I used to rely heavily on supplements, thinking
they were the magic ticket to my dream physique. I'd frequent supplement
stores and spend a significant amount on amino acids and mass gainers.

However, I had little knowledge of proper nutrition and training, and

unsurprisingly, I didn't see any real results. I wasted my money and ended
up right where I started.

Over time, I learned the hard truth: supplements only contribute about 5%
to your fitness goals. The remaining 95% comes from your diet, training,
and recovery. If you don't have a solid foundation in nutrition and exercise,
supplements won't work miracles.

They're meant to complement your diet and training when everything else is
on point.

Be cautious because some supplements are marketed purely to make a

profit and might not be effective.

If your diet and workouts are in check, you may not need supplements at
all. Don't fall for the idea that supplements alone will get you the results you
want.

PROJECT ALPHA | SPARTAN 78

 USELESS SUPPLEMENTS

Fat burners and CLA

They say: They burn fat effortlessly and maintain weight loss.
The truth: Fat burners are over caffeinated which is not suitable for caffeine
– sensitive individuals along with other harmful ingredients that will hinder
your progress.
My recommendation: If you need to use one, I prefer to use caffeine pills or
drink black coffee instead and focus on calorie deficit consistently.

Glutamines
They say: It increases protein synthesis and reduces protein break down
which aids to build muscle.
The truth: There is no much evidence to support the claims in which they
build muscle for healthy individuals. Glutamines only boost in muscle
building for individuals that has suffer physical trauma or who wants to
protect their gut lining.
My recommendation: To hit your target protein per day and focus with
strength training will build muscle and increase muscle -protein synthesis.

BCAAs or Amino Tablets

They say: BCAA supplements builds muscle and decrease muscle fatigue
and soreness.
The truth: It doesn’t matter if you’re supplementing BCAA or not. The only
thing that builds muscle is to create a calorie surplus, workout, and high
protein intake.
My recommendation: Focusing with a calorie surplus and hitting your target
protein intake and prioritize rest days.

PROJECT ALPHA | SPARTAN 79

 MY RECOMMENDED SUPPLEMENTS

Whey Protein Powder

It helps hit your target protein conveniently and quickly, especially when
dieting. Treat protein powder as food. There is no magical timing as to
when you should drink protein. Take it when you need to.

Creatine Monohydrate

Creatine is a naturally occurring compound found in muscle cells that plays

a crucial role in energy production, particularly during high-intensity
resistance training.

If you're looking for a supplement to enhance your gym performance and

support muscle growth, creatine is one of the most extensively researched
options available.

Caffeine

Caffeine is a natural stimulant found in coffee, tea, and energy drinks,

known for boosting mental and physical energy while reducing fatigue. In
bodybuilding, it's used to enhance workouts and combat mental exhaustion.
Caffeine can also aid fat burning, suppress appetite, and improve focus.

For beginners, start with black coffee or 50-100mg of caffeine, avoiding

doses over 300-400mg to prevent side effects like anxiety and palpitations.

PROJECT ALPHA | SPARTAN 80

Vitamin B Complex

B-Complex supplements are often taken to boost energy levels, support

cognitive function, promote healthy skin and hair, and help the body
convert food into energy. They are also known for their role in reducing
stress and maintaining a healthy nervous system.

Magnesium Glycinate

Magnesium Glycinate is known for its high bioavailability, meaning it is

easily absorbed by the body. It can help improve sleep quality, reduce
muscle cramps and spasms, support bone health, and alleviate symptoms of
anxiety and depression. Some individuals take it as a dietary supplement to
address magnesium deficiency.

Ashwagandha (KSM 66)

Ashwagandha is used to reduce stress, anxiety, and symptoms of

depression. It may also improve cognitive function, boost immunity, and
increase energy levels. Some studies suggest it could enhance muscle
strength and endurance. Ashwagandha may also have potential benefits for
boosting testosterone.

L-Theanine
L-Theanine is primarily recognized for its ability to promote relaxation and
reduce stress and anxiety. It achieves this by increasing the production of
neurotransmitters like dopamine and serotonin while reducing levels of the
stress hormone cortisol. These effects can help improve mood and cognitive
function. L-Theanine is also known to enhance focus and attention without
the jitteriness associated with some stimulants.
PROJECT ALPHA | SPARTAN 81
Omega 3s
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for
maintaining good health. They are considered "essential" because the
human body cannot produce them, so they must be obtained through the
diet or supplements. Omega-3 fatty acids are vital components of cell
membranes and play a crucial role in various bodily functions.

Omega-3 fatty acids offer a wide range of health benefits, particularly for
cardiovascular health, brain function and lowering of cholestrol.

Collagen

Collagen is the most abundant protein in the human body and plays a
crucial role in various tissues, including the skin, bones, muscles, tendons,
and ligaments.

Collagen supplements are primarily promoted for their positive effects on

skin, hair, nails, and joint health. Here are some potential benefits:
Joint Health: Collagen is found in the cartilage that cushions joints.
Some studies suggest that collagen supplements may help reduce joint
pain and stiffness, making them popular among individuals with
osteoarthritis or athletes with joint-related issues.
Hair and Nails: Collagen is a key component of hair and nails, and
some people believe that collagen supplements can promote hair growth
and strengthen nails.
Gut Health: Collagen may support gut health by promoting the
integrity of the gut lining and reducing inflammation.

PROJECT ALPHA | SPARTAN 82

 SPARTAN MINDSET MANIFESTO

In the pursuit of our goals, it's essential to focus on the process rather than
fixating on the outcome. "Chase the process" should be our motto.
Challenges and setbacks are inevitable in fitness and life, but giving up is
not an option.

Instead, we must stay on the path and maintain our focus.

Success is not a smooth, effortless journey; it often involves overcoming

obstacles and persevering through tough times.

When you encounter moments of doubt or the urge to quit, remember that
resilience is key. Keep your eye on the road ahead and never lose focus.

To achieve your fitness goals, you need to put in the effort and dedication.
This book can serve as your guide, but its effectiveness depends on your
commitment and consistency.

There are no shortcuts to success, and the journey can be demanding.

Embrace the challenges and use them as stepping stones toward your
objectives.

PROJECT ALPHA | SPARTAN 84

 MORNING ROUTINE
Wake up early: Start your day with an early wake-up call. Avoid the
temptation to check your social media immediately.

Stay hydrated: Drink three glasses of water to kickstart your day and
rehydrate your body.

Enjoy coffee or tea: These beverages can boost your morning energy and
help you stay focused.

Journaling: Dedicate some time to write down your thoughts and ideas.
Reflect on your goals, fears, and things you're grateful for. This practice
can help you evaluate your habits and personal life
.
Meditation: Use meditation apps like Headspace for at least 10-15 minutes.
It's an effective way to clear your mind, reduce anxiety, and maintain focus
on your goals.

Reading: Focus on one book at a time and aim to read 2-3 chapters per
day.

Recommended titles include "The Subtle Art of Not Giving a F*ck,"

"Think and Grow Rich," "The Obstacle Is the Way," "Stillness Is the Key,"
"The 4-Hour Workweek," "Atomic Habits," "The Power of Habit,"
"Awakening the Giant," and other self-help books.

PROJECT ALPHA | SPARTAN 85

 EVENING ROUTINE
Limit social media: Resist the urge to get lost in the endless scroll of social
media, especially platforms like Facebook. It's easy to waste precious time
without purpose.

Write your wins: Before your day ends, write atleast 3 biggest wins of your
day.

This will improve your gratification, mindset, and the pursue of improving
yourself.

By being aware of our wins, we cultivate our mind to prime in winning. at

life.

Shower Before Bed: Relax your body ready to sleep by showering before
bed. This will make your body fall asleep into a deep transient state that
you are ready to take on for tomorrow!

PROJECT ALPHA | SPARTAN 86

The time has come to take the reins and build your Spartan Physique. It's
your moment to craft your own story, create your empire, and embrace the
journey ahead.

Your fellow warriors stand ready on the other side, and the time for action
is now.

This path is yours to walk, and while I can provide you with the blueprint,
it's you who must write your own legacy.

Carry the principles you've learned in this book with you always, for they
will be your guiding light. With commitment and action, you will forge a
better version of yourself, a true Spartan.

This is not farewell but a new beginning, a journey united by purpose.

Start by recording your current weight and document your physique with
photographs in relaxed, flexed, and back poses. These will serve as your
foundation for transformation. Overcome your old self and welcome the
improved version. Remember to inspire others and express gratitude,
knowing that your journey can motivate and uplift those around you. Keep
the fire of inspiration burning!

MARAMING SALAMAT!
PROJECT ALPHA | SPARTAN 88
 RESOURCES

Join our Facebook Community

Write me a Review about the

program

Follow my Instagram

If you have made this far, I want to thank you for all your efforts, and I
wish you all the best!

Congratulate yourself! For you will transform the best of your physique in
the coming months to years! Cheers!

I want to thank you! See you on the other side!

PROJECT ALPHA | SPARTAN 89

The End