NEXTPHASE

Copyright ©, Jash Patel, 2023

Published by NEXTPHASE Fitness, nextphase.fitness

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Table of Contents

Getting Started 5
Cutting vs Losing Weight 6
Plateaus 6
Goal Setting 7
Choosing Your Approach 8
Monitoring Your Weight 9
Section Conclusion 10
Nutrition 11
Basic Nutrition Definitions 12
Food Choices 14
Meal Timings 17
Meal Prepping 21
Cheating 22
Tracking Calories 23
The Caloric Intake Revision (CIR) Strategy 30
Refeeds 33
Section Conclusion 34
Training 36
The Optimal Workout Goal 37
Building a Workout Routine 38
Effectively Utilising Your New Routine 50
Section Conclusion 56
Cardio 58
HIIT vs LISS 59
When Should You Do Cardio? 61
Scaling Up Cardio 62
Cardio Recommendations 63
Section Conclusion 64

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Supplements 66
Fat Burners/Thermogenics 67
BCAAs (Branch Chain Amino Acids) 68
Meal Replacements 69
Other Types of Creatine (other than Creatine Monohydrate) 70
Multivitamins 71
Pre-workout 72
Caffeine 74
Creatine Monohydrate 75
Protein Powder 76
Final Conclusion 77

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Getting Started
Do you feel tired, insecure, and unhealthy? Because I was all three. Growing up I
struggled with obesity, constantly wondering how and when I would make a change.
But when I finally started, figuring out the "how" was a challenge due to conflicting
information. It took me years to find an effective solution.

But you can skip that process and jump straight to results. This guide offers proven
methods that are perfect for those embarking on this journey alone. You'll learn
processes I used to transform my body whilst listening to your own body's cues and
making necessary adjustments.

Have a notepad ready to build your plan as you follow my advice. Then put that plan
into action and make a start on the path to becoming unrecognisable.

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Cutting vs Losing Weight

Firstly, let’s establish the difference between cutting and simply "losing weight”.

A weight loss journey focuses on following a diet and prioritising cardio to achieve a
calorie deficit. However, this approach often leads to weakness, a skinny fat
appearance, and dissatisfaction with your body.

Meanwhile, cutting is a more optimised approach where weight loss mainly comes
from fat, resulting in a more athletic physique. This involves managing factors like
metabolism and fatigue whilst controlling variables such as calories and reps. Whilst
cutting will positively impact cardiovascular health and joint health, it will also build
mental fortitude.

Plateaus

Plateaus, other than bad habits, will be the biggest roadblock on your path to fat loss.
They occur when your body reaches a new equilibrium in its metabolic processes,
making further progress challenging.

This is where most people struggle, but you'll discover techniques to overcome
plateaus and advance towards achieving your goals.

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Goal Setting

Focusing on a target weight is the foundation for weight loss, whereas cutting has a
different approach. You will focus on your weekly weight loss rate to cut successfully.

Losing weight too fast increases the risk of muscle loss, fatigue, and potential issues
with loose skin.

You should therefore set a weekly weight loss rate goal between 0.5 to 1kg.
Maintaining this rate of weight loss while engaging in weight training helps to preserve
muscle mass and maximise fat loss.

However, you can use your "goal" weight to estimate the duration of your cut. If you
want to lose 20kg, it may take between 20 and 40 weeks to achieve, depending on
your weekly weight loss rate.

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Choosing Your Approach

In this guide, I offer two distinct approaches: Sprint Mode and Steady Stride

Sprint Mode
● The more aggressive approach
● Target: 1kg weight loss per week
● For: Those with less than 15kg to lose, or those cutting between 12 and 20
weeks
● Note: Those with a significant amount of fat to shed can follow this approach
for up to 20 weeks, then transition to maintenance for 4 weeks and repeat.

Steady Stride
● The more measured approach
● Target: 0.5kg weight loss per week
● For: Those who have a substantial amount to lose, whose cut will last
multiple months.
● Note: Anyone who prefers a slower pace can opt for the Steady Stride
approach. It is also recommended for new lifters since their weight loss rate
may be affected by muscle gain.

I’d recommend choosing one approach or the other as each option gears your
mindset differently for the journey ahead.

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Monitoring Your Weight

Your rate of weight loss isn’t the only indicator you can use to determine fat loss.
Waist measurements and progress pictures are viable options too. But, as someone
embarking on this journey alone, your weight loss rate is the simplest method to
gauge progress. Here is how you can effectively monitor your weight:

● Track your weight at least 3 times per week

Using your weekly weight loss rate and the strategies within this guide, you will make
changes to your program during your journey.

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Section Conclusion

Within this guide, I have emphasised the optimal choices to make on your journey.
These choices may prove challenging at the moment but don’t worry, progress at your
own rate yet strive for optimality. The closer you align with the strategies, advice,
rules, and how-tos within this guide, the better your results will be.

Holding yourself accountable is key. No one will know if you indulge in a chocolate bar
or skip a set here and there. However, if self-accountability proves challenging, hiring
a fitness coach can be a viable option. Another alternative is to ask a friend or family
member to check in with you.

To-Do List:
Choose your approach and set your weekly weight loss goal
Choose a weight comparison day
Begin tracking your weight, maintaining the same weighing-in conditions

Now, let’s get into the key principles of nutrition for fat loss and overcoming plateaus.
Stay committed, stay disciplined, and remember that the journey is as important as
the destination.

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