BODY TRANSFORMATION - Building & SHAPING

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This Body Transformation Challenge will inspire you to live a healthier lifestyle by giving you all the tools and coaching you’ll need to get into the best shape of your life; physically, mentally and emotionally. This eat clean, train hard 16 week custom designed program by world class bodybuilder Stian Nicolaysen, is uniquely tailored to cover a wide range of unique body type goals. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” Are you ready to level the F up?

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IMPORTANT

Make sure to track your progress for each workout; the amount of weight, how many reps and level of difficulty. The easy way is to download a workout tracker app. We recommend “Strong” for iOS, but there are many free ones to choose from. If you’re old fashioned, a notebook and pen works just fine.

 

 

The goal with every exercise is not to max out but to perfect form. To determine your starting weight, spend the first few workouts finding the sweet-spot where your form stays perfect, but the last two reps are a challenge.

> If your form starts to diminish toward the end of your set, it most likely means you are lifting too much weight.

> If your last two reps maintain perfect form and there is no struggle, odds are you need to increase your weight.

> Guide to adding Reps and Weight:

Week1 - start with 14 Reps, if you can do 14 Reps with good form, add one more Rep. If you can do 15 Reps with good form add 10% weight and do 14 Reps for the next workout. Repeat this cycle for every week.

For Example in week 3 or 4 this would be 11 and 12 Reps instead of 14 or 15 Reps but the system will stay the same.

 

 
 

THE WORKOUT PLAN

Warm-UpS:

  • Rowing Machine - 5mins

  • Incline Power-Walk - 5mins  (Heart rate should stay beneath aerobic max for you during these warm-ups)

  • 1 set, 15 reps of 50% of workout weight for each exercise

Time Under Tension:

For every exercise follow this structure to maximize results:

  • 1 second on the positive

  • 3 seconds on the negative
    (i.e. for a bicep curl the upward movement (positive) would be 1 second and returning to starting position (negative) would be 3 seconds)

 
 
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THE DIET PLAN

DIET PLAN A: PROTEIN TYPE

All food weights are based upon a woman who weighs 45kg, at 163cm.  Adjust food amounts according to your bodyweight / height)

3 meals a day
1 Shake after workouts with 30g protein powder, water, and 2 bananas (or 125g grapes, 200g papaya, or 125g mango).


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

1. Protein (cooked weight):  100g meat, fish, fowl, or 2 eggs and 2 egg whites (per meal)

2. Fat: (NOT WITH THE EGG MEAL) 60g avocado, 1.5 tbsp of oil (coconut, or omega 3), 15g grass-fed butter, 24g of nuts (pistachio, pecans, macadamias, almonds - NO peanuts/cashews).

4. Carbs (raw weight):  40g brown rice, 140g sweet potato, 160g potato, 25g cassava, 30g bulgar wheat, quinoa, or pearl barley.

5. Vegetables:  half a plate of above-ground vegetables per meal.

Vegan meal options (replaces both options 1. and 2.):

a). 150g beans, and 20g white rice,  

b). 200g lentils (+30g brown rice or 120g sweet potato),

c). 50g quinoa and 50g lentils, or…

d). Vegan Smoothie: 30g vegan protein, 1 choice from option no.2, 100g berries, 1 banana.

DO NOT EAT:

White flour, White sugar, Dairy (except goat dairy & anything listed in your diet plan), White table salt

Cheat Day:

On 1 day per week you can eat whatever you want after 3pm.

 

DIET PLAN B: CARB TYPE

All food weights are based upon a woman who weighs 45kg, at 163cm.  Adjust food amounts according to your bodyweight / height)

3 meals a day
1 Shake after workouts: 30g protein powder, water, and 2 bananas (or 125g grapes, 200g papaya, or 125g mango).


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

1. Protein (cooked weight):  75g meat, fish, fowl, 2 eggs and 1 egg white, OR 25g vegan protein powder (per meal)

2. Fat: (NOT WITH THE EGG MEAL) 20g avocado, 0.5 tbsp of oil (coconut, or omega 3), 5g grass-fed butter, 9g of nuts (pistachio, pecans, macadamias, almonds - NO peanuts/cashews).

4. Carbs (raw weight):  80g brown rice, 280g sweet potato, 320g potato, 50g cassava, 60 bulgar wheat, quinoa, or pearl barley.

5. Vegetables:  half a plate of above-ground vegetables per meal.

Vegan meal options (replaces both options 1. and 2.):

a). 150g beans, and 20g white rice,  

b). 200g lentils (+30g brown rice OR 120g sweet potato)

c). 50g quinoa and 50g lentils, or…

d). Vegan Smoothie: 30g vegan protein, 1 choice from option no.2, 100g berries, 1 banana.

DO NOT EAT:

White flour, White sugar, Dairy (except goat dairy & anything listed in your diet plan), White table salt

Cheat Day:

On 1 day per week you can eat whatever you want after 3pm.

DIET PLAN C: PLANT BASED TYPE

All food weights are based upon a woman who weighs 45kg, at 163cm.  Adjust food amounts according to your bodyweight / height) with our Calculator.

3 meals a day
1 Shake after workouts with 30g protein powder, water, and 2 bananas (or 125g grapes, 200g papaya, or 125g mango).


MEALS:

Choose one of each of these options for every meal, unless stated otherwise below:

1. Protein (cooked weight):  30g Protein shake powder, 80g seitan, 150g rice & 20g beans, 50g quinoa & 50g lentils, 80g tempeh

2. Fats: 30g avocado: 8ml coconut oil, 9g nuts

4. Carbs (raw weight):  50g brown rice, 160g sweet potato, 200g potato, 40g cassava, 50g bulgar wheat, 50g quinoa, or 50g pearl barley.

5. Vegetables:  half a plate of above-ground vegetables per meal.

CARB, PROTEIN OR MIXED TYPE?

Here is a basic questionnaire to help you to find out. If you want to get a more accurate understanding of your body type and more detailed and personally tailored program contact world class trainer Stian Nicolaysen.


Calculator

If you want to get specific nutrient weights please use our calculator.
You should apply the numbers provided by the calculator with the general meal plan described above.

Type in your body weight in kg:

Select your metabolic diet type:






Here are the results based on you being Plant Based and your body weight of 0kg.

Protein

Protein shake powder: 0g + 0g of syrup

Meat / Seafood: 0g

Eggs: 0 + 0 whites

Seitan: 0g

Beans & Rice: 0g & 0g

Quinoa & Lentils: 0g & 0g

Tempeh: 0g

Carbs

Rice: 0g

Sweet Potato: 0g

Potato: 0g

Cassava: 0g

Bulgar Wheat: 0g

Quinoa: 0g

Pearl Barley: 0g

Taro: 0g

Fats

Avocado: 0g

Coconut Oil: 0ml

Grass fed butter: 0g

Nuts: 0g