introduction

I have developed this program in response

to the many emails I get daily in regards
to my nutrition and training, and how
I maintain my health.

Not only am I a qualified and

experienced Personal Trainer,
but I have also worked with
many industry leading
coaches who have helped me
learn what works for me.

During the development of this

e-book, I have consulted with
a qualified Nutritionist who has
checked that I have recommended
a wholesome plan which includes
all of the main macro and micro
nutrients required for the maintenance
of your health, while helping to achieve
your goal of losing fat.

I have kept everything simple and my plan

allows you to include foods that suit your
tastes, cooking preferences and lifestyle from
the main essential food groups. I have also kept
budget at the front of my mind.

I hope you feel encouraged and enjoy the process.

stephanie
sanzo
Information is intended as a guide only. Readers should always conduct their own research and consult with their preferred medical practitioner / fitness
trainer before making any decisions about matters concerning their health. When embarking on any training program we also urge people to start slowly
and gradually. Always select exercises that are safe. If you experience discomfort, distress or any other symptom whilst exercising please do not continue.
The owners, distributors and any participants disclaim all liability or loss in conjunction with any content provided here. We disclaim any liability for direct,
indirect, special, incidental or consequential damages, arising out of the use or the inability to use the materials/information published in this e-book.
how the plan works
Each day you will eat 6 meals. This is to help with satiety, and also prevent bingeing and
craving less nutritious foods. Aim for a meal every 2 – 3 hours.

EACH MEAL, CHOOSE A SERVE OF PROTEIN - I have included a list of some of my favourites
in the blue box. If you wish to choose a different source that is not listed, simply aim for a
lean source with at least 25g of protein per serve.

ADD A 200G SERVE OF VEGETABLES - Low energy carbohydrates

from the purple box– again, this list is not exhaustive. Aim for
a wide variety of vegetables each day – the more colours
and variety, the more nutrition you get! In my personal
experience, a healthy, nourished body will shed unwanted
fat much better than an undernourished body.

ADD HEALTHY FATS TO EVERY MEAL - Your brain and

hormones depend on them to function optimally. You
will find my preferred fats in the pink box – once
again, if you prefer another source, aim for one that
provides 10g of fat per serve.

BEFORE AND AFTER TRAINING - Add some pre

and post training carbohydrates from the grey
box for energy, muscle recovery and muscle
maintenance. Carbohydrates have been
demonised for years but they are so important
for any long term fat loss program. Your body
uses these foods to make glucose, which is its
main energy source (say hello to better training
performance) and carbs are also a great
source of many vitamins and minerals. Low
carbohydrate diets can cause a drop in energy,
low mood, constipation and brain fog - none
of which will help you stick to a program long
term.

CONDIMENTS - Small amounts of mustard,

soy sauce, and apple cider vinegar, balsamic
vinegar and / or a choice from your fats list
are all great choices. You can use herbs
and spices in unlimited amounts so making
your own dressings is quite easy once you
experiment a bit.
SOME IDEAS IF YOU ARE EVER CAUGHT OUT WITH OUT YOUR MEAL PREP –
A cafe salad with a protein, a small amount of dressing. Many supermarkets have salad
bowls in the veggie section and you can just add a protein shake, tin of tuna or other non
cook protein option to this to make an easy meal. At a pub or
restaurant, meat and veg is always a great option unless
you have a planned treat meal.

THE EASIEST WAY TO EAT LIKE THIS – Do a big cook up

of three or four meals two days a week – they might be
a frittata (four serves) with spinach, onion, mushrooms
and capsicum add some seeded mustard? Lean mince
cooked a few different ways, think chow mien, stir-fry
or home made burger patties, cook veggies in bulk or
create salads to accompany your meals some roasted
veggies such as pumpkin, beetroot, parsnip or onion
make any meal seem more ‘hearty’ in my opinion.

For dinners (meal 6) you can make a beautiful

Mexican mince with Mexican spices, mince
and add your avocado serve mashed on
top? Or use peanut butter in a stir fry sauce
(if you are making 4 serves choose your
protein, veggies (times both by 4) and
once cooked, add your serve of peanut
butter, soy sauce, some stevia and
some fresh ginger. Be creative.

Please try to drink 3 litres of water

a day – you can add fresh lemon to
this to make it more palatable if you
like – unlimited herbal tea is fine too.
Coffee is fine and I allow 125ml of
milk a day for this purpose

WITH YOUR TRAINING –

Listen to your body. If you need a
rest day, take it. If you need to fit
training days around your schedule,
do that. As long as you fit your
training days within a week, you will
be on your way to reaching your
goals. If you are starting out, aim for
two days of training per week and
work up from there.
protein
Each weight listed below in the animal list provides at least 25g of protein per serve –
the vegetarian sources are slightly lower in protein but the inclusion of carbohydrates in
these options makes the overall calories similar.

animal protein vegetarian sources

100g chicken breast 1 egg + 4 egg whites (make omelettes/frittata etc)
150g tuna or white fish 200g low fat cottage cheese
100g turkey breast 200g Chobani plain yoghurt
100g steak or lean mince 1 cup peas
150g roo or roo burgers 1 cup kidney beans/white beans/pinto/black beans
100g salmon (omit adding fats to this meal) 3/4 cup edamame
125g lean pork 200g firm tofu
1 scoop (30g) Whey Protein Isolate 1 scoop Vegetarian Protein Powder
(whole food is always best) (whole food is always best)

vegetables
A minimum 200g serve of vegetables / fibrous low energy carbohydrates (no potato, corn
or avocado included here)

asian greens button squash

asparagus cabbage
green beans capsicum
beetroot (fresh only-not tinned) carrot
broccoli cauliflower
broccolini celery
brown onion chilli
brussel Sprouts cucumber
eggplant leek
fennel mushrooms
lettuce olives in brine (use to flavour dishes only)
parsnip silverbeet
pumpkin snake Beans
radish snow peas
spinach zucchini
fats
Each serve below provides up to 10g fats.

1/4 avocado 10ml coconut oil

10ml olive oil 10ml flax oil
10g nut butter (look for 15g raw nuts
no added sugar or hydrogenated oils) (almonds / macadamias / walnuts etc)

Each serve below provides approximately 25g carbohydrates before and after training.

2 thin rice cakes with a scrape of honey or jam 175g white or sweet potato
1 banana 150g blueberries
1 other piece of fruit of your choice 90g cooked rice
350ml Gatorade 300ml pure unsweetened fruit juice
150g corn 175g grapes

extras
Herbal tea, blueberries, strawberries, boiled egg, bowl
of mixed veg with a serve of fats, diet Jelly, cacoa, super
greens shake.

Add Himalayan salt to meals.

Ensure you have plenty of variety of food choices each
day to avoid getting bored and also nutritional value
from your meals.

serving size
Weight amounts are purely suggestions
– I have only added them as I know
people like to work with exact amounts
when starting out. I suggest you try these
amounts and then adjust them based on
your hunger levels and your results. Based
on height and weight my nutritional needs
will vary from yours. The above suggestions
of portion size will how ever be a good starting
point. Listen to you body.
hints and tips
BE CONSISTENT! –
Stop looking for a quick fix and commit to making good food choices - it is your food
choices that are what determine results above all else. Keep in mind that permanent
results will not only require consistency, but also patience.

IF YOU ARE HUNGRY, EAT! –

When you allow yourself to get to the point of starving, you are more likely to binge and
crave large amounts of high energy foods. If you have eaten all of your meals for the day,
choose a bowl of veggies or a piece of fruit and a serve of fats. Don’t confuse thirst with
hunger.

PREPARE YOUR FOOD AHEAD –

If you have meals ready to go, you won’t need to think about what you are eating and risk
being left without to make poor choices.

PLAN YOUR DAYS –

Choose your training days, book in the time and commit to it. Mums with young kids can
train while your little ones sleep, office workers can go on their lunch breaks, students can
train with friends before or after school or uni. We all have the same amount of hours in
the day and various demands, 45 min 4 times a week is doable for nearly anyone.

COOK IN BULK –
Make 4 breakfasts, 4 lunches, 4 dinners at a time. If this isn’t something you are already
doing, trust me, you will fall in love with the process. It makes everyday living lean easier.

ADD FLAVOUR –
Try new fresh and dry herbs, add lemon juice, lime juice, apple cider or balsamic vinegar.
If you are new to this style of eating, you can also find sugar free sauces such as tomato,
bbq and sweet chili in the supermarket – use these sparingly as they do contain artificial
sweeteners which can make some people crave sugar.

BE KIND TO YOURSELF –
The time in my life that I struggled most with my weight and health was when I was
constantly putting pressure on myself to be leaner, fitter, stronger at any cost. Funnily
enough, I ended up holding more weight, feeling unmotivated and unhappy. The point I
am trying to make is, that it was when I had accepted that what I was doing (attacking my
body) was not working, my results came. I learnt that I needed to eat, train and rest out of
love for my body, eat and train in ways that contributed to my health and reduced stress
that everything started to come together.
resistance training – gym
4 DAY SPLIT PROGRAM

SESSION 1 SESSION 2
GLUTES CHEST |TRICEPS | ABS
BB Squats 4x10 Flat DB Bench Fly 3x10
DB Walking Lunges 3x 20 steps Incline DB Press 3x10
Bulgarian Split Lunge with DBs 3 x Close hand Push Ups 2x10
10 on each side.
Triceps Pushdown 3x10
DB or Kettlebell Sumo Squats
Heavy Cable Crunch 4x15
pulsing 4x10
Side oblique crunches with
Glute Bridge 3x10 (rest DB or barbell cable 4x10
on your lap)

SESSION 4
BACK | BICEPS | SHOULDERS
SESSION 3
Lat pull down (Bar) 3x10
QUADS | HAMSTRINGS | CALVES
Lat Pull down D bar 3x10
Leg extension 3x10 both legs
Bent over BB row. 3x10
Single Leg 20 on each side x2
Assisted Wide Chin ups 3x10
Leg press 3x10
BB bicep Curls DB 4x10
Hack Squat Wide 3x10
Narrow feet high 2x10 Rear Bent over fly 3x12

Seated Leg Curl 3x12 Seated DB Press 3x10

Good mornings 2x15 Lateral side raise 3x10

Standing Calve Raise 4x20 Military Press 3x8

(no lower than chin)
high intensity circuits – home
Equipment –
>kitchen chair >mat or towel >kettlebell (optional) >exercise bike or treadmill

DAY 1~ CIRCUIT A - UPPER BODY DAY 2 ~ GLUTES

Bench Press 4x10 wide 40 Narrow front squat (hold kettlebell to chest)
Narrow Bench Press (hold at tummy and press 20 Sumo squats (feet wide) holding a kettle
up to work chest and triceps) bell with both hands. (Push through heels)
10 Push Ups 30 Glute kickbacks (each leg) rear and then to
10 Chair Dips (Legs Straight) the sides (laterally.)

10 Close Hand Push Ups Split Bulgarian Lunge (place rear leg high then
lunge low) 3x10 on each leg
15 Sit Ups (Raise legs on Chair)
Deep Walking Lunges (holding kettlebell) till
20 Side Russian Twists (hold a weighted object fatigued
or dumbbell)
REPEAT 4 TIMES
Repeat 4 -5 Times
**Method to build Glutes -> contract your
Minimal Rest bottom and push through your heels at all
times throughout the exercise
DAY 3 ~ HIIT CARDIO
(HIGH INTENSITY INTERVAL TRAINING) DAY 4 ~ CIRCUIT B - LOWER BODY
Bench Press 4x10 wide 20 Body Weight Squats holding kettle bell.
15-20 Minutes 20 Walking Lunges holding a kettle bell above your
Stair Climbing | Hill head
>Up and down a flight of Stairs 15 Burpees
>Rest 30-60 Seconds between sets 20 Box Jumps (can use a step)
Note* if you don’t have stairs at home or out 30 Jumping Jacks
and about, find a hill to run up and down using 60sec Mountain Climbers
the same method above.
Repeat 4 -5 Times
Another Option would be to use your exercise
Minimal Rest
bike or treadmill, 1min hard 1min rest do this
for 30mins
DAY 6
Pick one exercise from below
DAY 5 ~ CORE
10 Reverse Crunches 30-40 Minute

10 Side Planks (on each side) Brisk Walk | Treadmill Incline Walk | Bike
Intervals
30sec Plank
30sec Lying Bicycle
DAY 7
20 Basic Crunches using Ball REST
Repeat 4 Times
Minimal Rest
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1
training diary

WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXTRAS SUPPER DINNER AFTERNOON LUNCH MORNING BREAKFAST
TEA TEA
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
nutrition diary
notes