WRITTEN BY KAI GREENETABLE OF CONTENTS 1. | Bae MUSEU iu. | aU MEU ie a“ | AO aw SEU BUT etd ‘= - B [oft) 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED. 1 —_ = ys — > EeeCOA ee ee | ss WHAT MAKES A TRANSFORMATION What does it mean to transform? What does it mean to take the raw materials that RO COUN CIOMM RCC RDU RIU I TRUE DRC TEA does it mean to grip at your very essence and graft into the person you see in your SE To transform is to shirk destiny and decide your destination is not preplanned. No men in robes, no enclave of witches, no dictator or priest can dictate your final form. POC UUEN COST NAMIC USCIS LOCAL CTA MTC ROAM a inable potential. You are a prism, through which energy enters and is scattered into a beautiful array of infinite possibilities. Bia Na = [a) 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, PdPeon ei ed | > WHAT MAKES A TRANSFORMATION Every person who has achieved greatness began from a single thought, a single idea, a single ray of light. They harnessed their energy and transformed themselves into a shining beacon. A bright star of hope that casts out the darkness and illuminates your path ahead. In these next 6 weeks you will discover what it truly takes to transform yourself from LCC M CR CM AON MCR TCC MLR CaCIC UEKI converge them on one single point in the distance. No longer will you go through the motions, hoping a new creature emerges from the same tired and familiar tactics. DISUSE CSUR CMC RCT LOL a Bia Na ‘= = B [oft) 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 3ea ane > COM MSC ENC GENETICS - This is the rallying cry of those incapable of transforming. How often have you heard, “I wish I had his genetics” or “the weight just falls off her”. Those who cannot see the light that exists within us all will try to demean or delegitimize UT RSS Yes, some people have great genetics for bodybuilding. Some people can build MOROCCO RUN On Tn mR CMT calories. Yet even those chosen few must commit to their goals to unleash their true potential. SCHON CERN GMAT ROM UCM Lam CST a reason why you cannot transform, you will find it. If you search for a path to become SUA SECA RCN AI ae ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, yA| HEART/TRANSFORMATION ss USOC UU Sparks of motivation are common. They strike wherever and whenever. They are stirred on by external forces that spring us into action. Maybe you saw an action UC CRIT aC RU SMO RUE weight and gained confidence. These moments of profound inspiration are a flash in TO UROL a CR UCRS Ce SCOR CUMT RO UE AORUCU ROL UR RCL C transformation. Motivation is fleeting, requiring a constant source of inspiration to COIL LO UROL SNR CT UM LCUn ie CCE SACRO MSCS) MRC UN CRRA SAAT RCO ROMER CUR OM USC OCC RRL | OMA CUR MTU ys aly ey Bae Na ‘= = B [oft) 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 5Panny Proper preparation prevents poor performance. You should never enter the gym or a meal and wonder what you are going to do. To properly succeed you must envision your path going forward. You must plan your steps accordingly. The secret fo staying on plan is undoubtedly to have a plan. Prep your food for the FU OCT WAR OR TMC SR LOR MIECR CU Im tor and the rest of the meals for the next days in your freezer. Further, you should UR RCL eC ROME CMT LCOS CO targeted and purposeful to ensure maximal returns. It is much easier to stay on your diet and workout when you know exactly what they are. 5 : ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 6=a SS HEART/TRANSFORMATION ss aT LAO eT eT EU] Every person’s caloric needs differ. Your height, weight, age, biological sex, and workout activity determine your total caloric needs. For ex: a 6’, 250 Ib male line- backer who works out 6 times a week can have double the caloric needs as a 54”, PRC MIC MUSA ORC LIM Ce ano L@ cme RU Therefore, a cutting plan for the 6’ linebacker could actually be a bulking plan for ORC MO ICM ICCC RICE CROCE CSOLRS CIC acl aa experience, and lifestyle. a Bia Na ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 7HEART/TRANSFORMATION > aT LAO eT eT EU] STURT CRE ROR COACH ica Tc CM TUTE UD) than your burn to build muscle and eat less than you burn to burn fat. Building muscle requires additional calories to build tissue whereas burning fat relies on the body breaking down stored energy to fuel your caloric needs. You cannot burn fat COI ERTUMICU ETN C MCMC RUC LCR UCR COME RTL the other requires eating less. Transformations, in terms of bodybuilding, are highly visible endeavors. You cannot POR CR CS SR COUN ROUT Naa) training. Therefore, this transformation will focus on preserving lean muscle mass while depleting your fat stores. This will create a lean, full, and muscular physique. 5 SOA COP om ORR rer ccc MC est mn CU ST BAT etd ‘= - B OOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 8Ps POCO MILO Ce UICC RL OREO O RO TING TRC CTs Each gram of protein provides roughly 4 calories per gram. Protein is a powerful tool for transformations. It is satiating, meaning it leaves you feeling full, and thermogenic, helps increase your metabolic rate. During a calorically COU AC Le OURS R CM BICC TM RuePICT STO AMCOCANMASATIORN S carss CON RTO Rm RC CU URC Ny provides around 4 calories per gram. Carbs provide energy and can be stored in your muscles and liver as glycogen which is why your muscles look and feel fuller post carb up. Simple carbs can help spike insulin, a hormone that shuttles nutrients into the cells. Complex carbs contain fiber, an indigestible food that can stabilize blood sugar, help with cholesterol, and keep you ‘ »> feeling full. Carbs are often vilified during fat loss transformations. Carbohydrates are protein sparing, meaning that they can prevent your body from breaking down muscle tissue during fat loss. Do not mistakenly cut out carbohydrates in Ne UMUC URC RRC NCR ORE CM Al a CR CR MERCH ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED,B71 Fats are a rich source of energy, providing 9 calories per gram. These mole- cules help with absorption of the fat-soluble vitamins: A, D, E, and K. Fats are also crucial to optimal hormone production, including testosterone. Further- more, fats are the most satiating and can help delay the gastric emptying of food. You want to keep fats at a sustainable level for hormone health but want ORL LRM eC ne CC ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 1 4I UM ae | ss SU STEP 1. Multiply your TDEE X 0.85 to get your daily caloric intake. STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.2) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 ‘ STEP 3. Divide up your macronutrients between the following meals. a Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total Pa LAP AU URC AC CRC RCAC Sayer an.) Meal 3: Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total es Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total RSL Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 2% of fat total ev ity AUN aS SUS ACCT PREM LeU TR SSE | Bia Na E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 12I UM ae | ss WEEK 2 - NUTRITION PLAN RAC e aD Re ee ne om STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.25) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 ‘ STEP 3. Divide up your macronutrients between the following meals. a Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total Pa LAP AU URC AC CRC RCAC Sayer an.) Meal 3: Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total es Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total RSL Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 2% of fat total ev itd ERS SL ERS PREM LeU TR SSE | Bia Na E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 13I UM ae | ss WEEK 3 - NUTRITION PLAN RRC Oe eA Ls STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.3) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 ‘ STEP 3. Divide up your macronutrients between the following meals. a Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total Pa Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total Meal 3: Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total es Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total RSL Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 2% of fat total elt) EDN aS LUAU 2 STEADY STATE 45 MINUTE CARDIO SESSIONS Bia Na E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 14I UM ae | ss CU RRC ee RO Cm CeO CCRC Ce STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.35) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 ‘ STEP 3. Divide up your macronutrients between the following meals. a Protein: 20% of protein total/Carbs: 10% of carbs total/Fats: 25% of fat total Pa Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total Meal 3: Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total es Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 23% of fat total Sm Lg Protein: 20% of protein total/Carbs: 30% of carb total/Fats: 2% of fat total ev itd SRS CT PEE eR SS) bs Bia Na E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, hyE UM ae | ss ae UU RR aCe eee RO Cm CeO CCRC Ce STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.4) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - {protein in grams x 4) + (fats in grams x 9))] / 4 { SACO RCC CUCU CR TU Rucci ut Protein: 20% of protein total/Carbs: 10% of carbs total/Fats: 25% of fat total TP Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total Te Protein: 20% of protein total/Carbs: 5% of carb total/Fats: 25% of fat total Pre-Workout Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 25% of fat total ALE Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 25% of fat total eV Uti ERAS Pe Cy PAYA te COUR SSS iy Bia Na ‘= = B [oft) 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, 1 6I UM ae | ss WEEK 6 - NUTRITION PLAN STEP 1. Multiply your week 5 TDEE X 0.9 to get your daily caloric intake. STEP 2. Determine your macronutrient intake. Protein in grams= (Bodyweight x 1.5) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] / 4 ‘ STEP 3. Divide up your macronutrients between the following meals. a Protein: 20% of protein total/Carbs: 20% of carbs total/Fats: 25% of fat total Pa LAP AU URC AC CRC RCAC Sayer an.) Meal 3: Protein: 20% of protein total/Carbs: 10% of carb total/Fats: 25% of fat total es Protein: 20% of protein total/Carbs: 40% of carb total/Fats: 20% of fat total RSL Protein: 20% of protein total/Carbs: 20% of carb total/Fats: 5% of fat total CARDIO USSU eR Cy 2 STEADY STATE CARDIO SESSION Bia Na E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, LWAWORKOUT/TRANSFORMATION ES CUR CLOG URC OR SRN ORC UMN UCR NEE) perform your cardio or for some light stretching. Pa alee Oa ceo ae Peso ceas Peal Standing eee) Peso eee) acest Pr Ere eet Curl vee Aste) | WEEK 3, 6Osecond 60second 45 second og aoe og erry 3x10 Etec) erry EDsl 3x12 3x10 3x12 rest) 3x10 3x12 4x10 3x15 3x20 4x15 3x15 3x20 4x15 WEEK4 WEEKS ~—| WEEK 6 4S second 30second 30 second ies ny cnt cee) 4x12 5x10 5 cren) era ret) cree) EreU) cree ceessae 2 4x12 EreT) 4x12,1 Ce eaag 2 crt) oir) a] its cre) Pter) Pret) ites BAT etd E-BOOK ‘COPYRIGHT © 201 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED. , = a rsWORKOUT/TRANSFORMATION er ROL CUS CR RS Ce PS ane ese sae) WEEK3 | WEEK4 = WEEKS —| WEEK 6 60second 60second —45second 45 second 30 second 30 second rd iad ros cd rest rest Barbell Squa est) 3x10 | 3x12 4x10 reer) 5x10 Walking Lunge [EES EEC) |3x12 4x10 creed 5x10 . Hack Squat 3x10 Evers iCEst) Ever) EPs) Epavy Barbell Hip 3x10 3x12 ees reer 5x10 Epes) Thrust Legextensions [EERtd 3x12 es cree cost) reer) Hamstring curs |EEet) Evers esc cree) cre 4x20 | l Hanging Leg 3x10 3x12 erst cree) 5x10 Perc Raise | | Seated Calf Raise [EERO EPerd 4x10 cEery eet) pect | = BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 1 f:] x — yoWORKOUT/TRANSFORMATION CO ROD CORO ORCC RE PSA Eee WEEK2 | WEEK3 © WEEKA | WEEKS —| WEEK 6 6Osecond | 45second 45 second 30 second | 30 second ad os ed oat es 3x10 epee) erst) eesry a Ese 3x12 4x10 4x12 |sx10 b Lateral Dumbbell 3x12 | 4x10 4x12 Eee meEEC) Raise | T Bar Row 3x12 ces) creed crs) Ege Tricep Kickbacks 3x12 3x15 coer 4x15 oe i Spider Curls Epery 3x15 ciety rests [eee i ese ao) WEEK3 | WEEK4 | WEEKS | WEEK. Cee et Mo ee eo Eo) rest ad crag rest rest cs Pel ero EPS) 3x12 Ex crer rs) | oer) 3x10 3x12 oo 4x12 cerry | Sey 3x10 3x12 icrsr) 4x12 5x10 reste (weighted) eet cy] Rea eee 3x12 erst 4x12 Ere) rreeael Curls Ceeasas FP Standing Calf | 3x15 3x20 4x45 4x20 4x20 reer fone os Pee a See) 3x20 erst -2 er cer | BAT etd E-BOOK ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/EAI GREENE, ALL RIGHTS RESERVED, = 20WORKOUT/TRANSFORMATION : COOOL ORC CR RE Pcs ys ee 60 second Correos) CL elt) 45second 30second | 30second y rest ea ccd a rest rest 3x8 Wax? 3eae cS ett) Coes pd | SME Stancing er Pry eT eT 4x12 esc , Dumbbell Pt Bench Press EER) 3x12 erat) creel Err eee CE coe ed Dumbbell 3x10 BP avs Ceol Crees 5x10 Coeesee Deadiif ceed eed L Pull Up EDLY 3x20 Ce Sty Ce ele) ce ru) Cees ot Push Up 3x15 3x20 CS Sly coo lt) 4x20 CS ey ee 3 x10 eres crcl ere) ESrC Mr rse orl Pushdown peered 2 Dumbbell Cul REO) evar) ces) cree EST C TTC! eect eed A eee LU aU A metal) =‘ ST f WoRKOUT/TRANSFORMATION Xen) You do not NEED to perform cardio to burn fat. However, cardio is a great resource to increase caloric burn. There are two separate styles: HIIT and Steady State. HIIT is more efficient, but it is more physically taxing. Steady State is not as demanding, but you need to perform significantly more cardio URC OMe Um LCCC ta CCN Ce COC RUM LUC ay CULM MRSC 5 SCR UR Om ci Pee High Intensity Interval Training cardio relies primarily on carbs to fuel the workout. However, this does not mean it doesn’t burn fat. HIIT cardio increases your Excess Exercise-Post Oxygen Consumption which greatly increases your UE SLC ASSOC MU Cm CM LMS mR CCN amy Te A you will use a 2:1 slow intensity to high intensity cardio regiment. For example: you may do a HIIT running workout of 20 second sprints and 40 RMU CC Ts > SED EY STOEL Ae U Steady state cardio, as the name implies, is performed at a moderate and con- sistent pace. Common examples are an uphill walk or steady bike ride. It CRU ORR UOMO Cua TMT es Keone sd overall than HIT. The low intensity means it has very little effect on EPOC. This is a good option if you're feeling run down or enjoy steady state! BAT etd 4 4 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/AI GREENE, ALL RIGHTS RESERVED. yy