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MEDICAL DISCLAIMER
This ebook, IMRSF #WINASTACK with Solid - 30 Day As with any exercise program you assume certain risks to your
Challenge. By @imrocksolid_fitness ,(hereinafter called health and safety. Any form of exercise program can cause
“WASWS”) is not a substitute for direct, personal, professional injuries, and exercises in WASWS are no exception. It is possible
medical care and diagnosis. None of the meal plans or exercise that you may become injured doing the exercises from UTCG,
routines contained in WASWS should be performed or other- especially if they are done with poor form.
wise used without clearance from your physician or health care
provider fIrst. If you choose to participate in these risks, you do so of your own
free will and accord, knowingly and voluntarily assuming all
The information contained within is not intended to provide risks associated with such exercise activities. These risks may
specific physical or mental health advice, or any other advice also exist for those who are currently in good health right now.
whatsoever, for any individual or company and should not be
relied upon in that regard. We are not medical professionals and @imrocksolid_fitness is not a medical doctor. The advice in this
nothing on this website should be misconstrued to mean ebook is not meant as a substitute for medical advice. You must
otherwise. consult your doctor before beginning ANY meal plan or exercise
program, no exceptions. You are using meal plans and routines
There may be risks associated with participating in activities at your own risk and @imrocksolid_fitness is not responsible for
mentioned in WASWS for people in poor health or with any injuries or health problems you may experience or even
pre-existing physical or mental health conditions. Because death as a result of using WASWS.
these risks exist, you will not participate in any meal plans in
WASWS if you are in poor health or have a pre-existing mental It is to be made clear that @imrocksolid_fitness is not
or physical condition. If you choose to participate in these risks, responsible for any injuries or health problems you may
you do so of your own free will and accord, knowingly and experience or even death as a result of using WASWS.
voluntarily assuming all risks associated with such dietary
activities. These risks may also exist for those who are currently
in good health right now.

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WHAT IS YOUR GOAL?
If you don’t know start
thinking about what it is
you want to achieve exactly
and write it down OR/AND
take a picture of your ideal realistic goals
(use it as motivation!)
Stick to the meal plan laid out as much as possible.
If you aren’t seeing changes you want and are NOT sticking to the
plan, don’t expect GREAT results. Remember, diet is 100% essential
in fat loss-training isn’t enough.

Variety is key so switch up yourfood sources every now and then to

keep food more interesting. Use spices and herbs to cook for more
flavor...remember healthy eating does not have to be boring and
repetitive be CREATIVE. See the ‘Cooking Guide’ section for some
great ideas on making meals more interesting.

Don’t Skip Breakfast!

If you’re usually short for time because you’re not a “morning
person” choose to have a protein shake + banana or apple to get
your day started. However, try to only get protein from (3) shakes/-
day max & another shake should be immediately after your work-
out (post workout shake) 3 meals + 3 shakes is general rule of
thumb during the day - yes (5-6 meals) eating less will cause your
body to store body fat on your body instead of using it for fuel to
burn.
DRINK PLENTY OF WATER DAILY!
VERY IMPORTANT.

Water is ESSENTIAL when it comes to weight loss and remember

more than 70% of muscle is water- if you are a little dehydrated
your body will perform 20% less which affects training perfor-
mance! Buy a @Hydroflask waterbottle - enjoy cold water
throughout the day when needed. 10
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FAIL TO PLAN, PLAN TO FAIL. You should have a plan laid out for
your meals and workouts. Prepare your meals, ideally the night
before your exercise day or prep for 1-3 days in advance .This will
avoid ALL excuses and prevent falling off your plan.

Eat your Greens... Yes, your parents were right to force you to eat
veggies - not only are they full of essential vitamins and minerals
but the fiber you get from vegetables are ESSENTIAL in fat loss
and aid in digestion. The more vegetables you eat the BETTER. If
you cannot fathom eating too much veggies ,buy a good quality
greens powder supplement from your local health food store.

We all have a badday where everything goes wrong which is fine

BUT learn from that and prepare BETTER for next time...

CONSISTENCY is key to great results, you cannot achieve anything

if you give less than 100%! Track your progress (progress pics) the
best way is to take pictures weekly on the same day and time, best
time is always first thing in the MORNING on an empty stomach.

Most importantly, ENJOY the process and stay positive ,because

being negative is counterproductive and never helps.

BE CONSISTENT, HAVE DISCIPLINE AND STICK TO THE PLAN!

Whenever you train (am or pm) have your pre-workout* if you take
pre-workouts* (AT LEAST 30 - 45min) BEFORE you workout. Then
have your post workout SHAKE immediately after your session.
You can then have your next meal 1 or 2 hours after your workout.
Just move, adjust ors wap meals around to suit your day/workout
schedule.

If you have a meal, leave yourself at least 1 hour before training.

Post workout you can drink/eat right after your session. It doesn’t
matter what time you train - the same rules applies.

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On ZERO CARB DAYS increase your veggie consumption to buffer
up your meal and also vegetables (especially broccoli, cauliflower,
spinach, asparagus etc) are full of fiber, so it will help keep you
feeling fuller for longer.

ZERO/LOW CARBDAYS - Keep good fats higher than normal,

foods like avocado, nuts and even olive oil over your salad are
great sources of good healthy fats. Using rice cakes and more
starchy carbs (sweet potatoes) helps on LOW CARB DAYS.

Spice up your meals, there is no reason to keep it plain and

simple, we have included a ‘COOKING TIPS’ guide to help make
foods more interesting. However keeping things simple can make
life easier and less complicated.

Variety is the ‘SPICE OF LIFE’. Use the FOOD BREAK DOWN we have
provided to swap and rotate your sources of food, this will stop you
getting bored of eating the same foods....ALL THE TIME.

When in doubt KEEP IT SIMPLE... Yes eating the same foods 3 - 4x's a
day sounds bland BUT it keeps you on track and makes prepping
meals that much easier.

To curb cravings make sure to spread your snacks and/or Protein

Shakes evenly throughout the day. (meal, shake, meal, shake, etc). Try
saving your last meal for at least an hour or two before you go to sleep.

Healthy eating doesn’t have to be expensive, with a little planning, you

can enjoy healthy, superfood-rich meals without spending a fortune
every week on meal prep. Use grocery store ads and
coupons to stay within budget.

Shopping online for your food items is easier and also always
cheaper in most cases. There are a lot of apps (InstaCart, Amazon
Fresh, etc.) that compare to supermarket prices with free delivery
it’s a win win.

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Steady State cardio is a continuous, steady effort, as opposed
to an interval cardio workout where you vary your energy
output but extremely satisfying and rewarding.

This form of cardio is the most comfortable

to perform, its the form of cardio most gym
goers personally use. This less taxing cardio
will still burn fat, but only a small amount
of it. So for those who have a higher fat %,
we suggest our rigorous HIIT cardio which
will guarantee that’ll you burn more body
fat quicker. Sidenote: those have a more
petite/slim build looking for more body and
shape the HIIT cardio (ie. sprints, stairstep-
per, plyometrics) will help build rather than
decrease in body/curves.

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