MEDICAL DISCLAIMER
This ebook, IMRSF Ultimate Training Circuit Guide - Bootyful
Gainz Vol 1. By @imrocksolid_fitness ,(hereinafter called
“UTCG”) is not a substitute for direct, personal, professional
medical care and diagnosis. None of the meal plans or exercise
routines contained in UTCG should be performed or otherwise
used without clearance from your physician or health care
provider fIrst.
The information contained within is not intended to provide
specific physical or mental health advice, or any other advice
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
otherwise.
There may be risks associated with participating in activities
mentioned in UTCG for people in poor health or with
pre-existing physical or mental health conditions. Because
these risks exist, you will not participate in any meal plans in
UTCG if you are in poor health or have a pre-existing mental or
physical condition. If you choose to participate in these risks,
you do so of your own free will and accord, knowingly and
voluntarily assuming all risks associated with such dietary
activities. These risks may also exist for those who are currently
in good health right now.
As with any exercise program you assume certain risks to your
health and safety. Any form of exercise program can cause
injuries, and exercises in UTCG are no exception. It is possible
that you may become injured doing the exercises from UTCG,
especially if they are done with poor form.
If you choose to participate in these risks, you do so of your own
free will and accord, knowingly and voluntarily assuming all
risks associated with such exercise activities. These risks may
also exist for those who are currently in good health right now.
ebook is not meant as a substitute for medical advice. You must
consult your doctor before beginning ANY meal plan or exercise
program, no exceptions. You are using meal plans and routines
at your own risk and @imrocksolid_fitness is not responsible for
any injuries or health problems you may experience or even
death as a result of using UTCG.
It is to be made clear that @imrocksolid_fitness is not
responsible for any injuries or health problems you may
experience or even death as a result of using UTCG.
2
3
4
5
METHODS
Why Plyometric?

lyometric exercises get you

to exert maximum force in
short intervals of time, many of the
movements will be fast paced and
explosive. This means you will be
burning more body fat in a shorter
time, the workouts will be intense,
but extremely satisfying and
rewarding.

6
7
WHY STRENGTH TRAINING?
“Studies show that after
working with strength
training routines, your
metabolism has shown
to be boosted post -
workout for up to 36
hours. So for example,
you could be burning
more calories while
you’re relaxing!

These extra calories

you’re burning add up
hourly, daily, and weekly
increasing the rate at
which you were lower
your body fat.
Simultaneously, creating
more shape and curves
onto your body, making
sure your waist is
snatched.

Working out against

resistance (bands,
weights, etc) will help
you build lean muscle
mass, consider muscles
as the calorie burning
factories in your body,
the more lean muscle
you build the better.
(never bulky, lean muscle
mass helps create the
“hour glass shape you’re
looking to achieve).

8
If you’re reading this you’re off to a great start! You’ve
purchased “Ultimate Circuit Training Guide” & you’re
ready to work, you’re MOTIVATED! We’re going to
need to keep it like that until you reach your goal (and
beyond). There may be days when motivation is low,
let’s combat that before it even arrives, let's talk about
this valuable, intangible asset most sought after by
gym-goers worldwide “MOTIVATION.”

9
WHY DO WE LOSE IT?
There we have it, our first clue
to understanding why your
motivation levels may drop.
What is your ‘reason’ for want-
ing to lose the body fat? What
is your goal in mind when you
think about your “body goals”?
Everybody has their
own reasons why
they started on a
fitness journey.
What is your
‘motive’ that moved
you to purchase this
program; our reason
for doing what we
do is embedded at
the forefront of our
mind & we use it as
a driving force to
not only get us to
pursue our own
goals, but to
empower us to
ensure each work-
out is attacked with
vigor.

10
 R E ME MBE RING YOUR

MOTIVE.
Photo (s)
As you know we take progress pics
every week; sometimes a photo might
be all we need to remind us why we
started, and where we are headed.

Is your Motivation Intrinsic or

Extrinsic?

Intrinsic: I want to

Extrinsic: I have to

We understand many of you will not

be intrinsically led to workout, you are
training solely to achieve the body
goals desired. You have no plans on
enjoying it and see it as a means to an
end, you my friend are extrinsically
motivated. Which is ok! You know
what you must do, and are taking the
steps to get it done.

11
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.

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.

Don’t Skip Breakfast!

A protein shake is great if you have limited time in the morning.
However, avoid drinking ALL your meals, Limit your shakes to
BEFORE & POST WORKOUT... You should be eating at least 3
Meals+ 3 Shakes perday - eating less will cause your body to store
body fat instead of burning it!

12
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.

13
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.

14
Eating the same foods can get monotonous and boring so here
are a few tips to make it less boring and more interesting. Go to
your local supermarket and in the spices and herbs section buy
all the varieties you can find. Make sure they are just crushed or
mixed herbs and spices (no sugar added etc.) You can even buy
brands like ‘ Flavor God’ online. Use those herbs and spices
when cooking, for
example add some paprika and chili flakes to your oven baked
sweet potatoes.

Change sources of protein and veggies weekly. If you have

chicken and fish everyday change it to beef and ground turkey
for another week. Same goes for vegetables. There are literally
100’s of various veggies to choose from so why eat the same?

For complex carbs, there are many options as well, i.e. rice,
couscous, quinoa, oatmeal, etc. with many different
varieties of spice mixes, just make sure sugar isn’t included or
corn syrup! You can use unsweetened almond milk instead of
water for mixing if you choose.

Try baking your chicken in a bowl with chopped tomatoes and

adding spices like cumin, basil, and chili to it. Roast your veggies
(asparagus, carrots,bell peppers etc) on the grill, lightly baste
them with butter/olive oil. Bake your dark poultry meats (legs
and thighs) by marinating your meats (steak) overnight as this
means the flavor will be even more intense.

You can also chop up your marinated meats and store for later
use in a freezer bag. Make your own frozen meals. Double your
recipes and freeze half of them for use at a later time. Freeze the
foods in microwave-safe containers.

15
FAST AND EASY OPTIONS:
1. Frozen Veggies – you can buy almost all veg frozen and put in freezer just as
good as fresh and is cheaper/lasts longer.

2. Carton of egg whites which can be bought at grocery store or online in bulk.

3. Frozen berries – cheaper than fresh berries • (sugarfree)

4. Nut Butter – cashews, almonds, peanut. (Nuts’n’more or Meridian are good

brands)

5. Food Dr or Dr. Zaks: Bread – high in fiber and protein, low in carbs/calories

ORGANIZATION TOOLS:
1. Food containers (BPA free ideal) – buy at least 6 tupperware- the more the
better.

2.Protein shakers – for mixing your protein powder. You can blend shakes or get
the blender ball type shakers.

3. Zip lock bags or plastic wrap for freezing foods, steaming bags, baking bags.

4. Get a pillbox for your vitamins and supplements.

FINAL PREP TIPS

PLAN YOUR WEEK AHEAD OF TIME. Write down a weekly schedule of what you
are planning to eat on what days.

BE ORGANIZED AND MEAL PREP FOODS.

Make sure at the beginning of the week you have adequate clean containers,
protein shakers etc. Always have a shaker with you in case of emergency and keep
protein in it, simply add water when you require a meal. Check which meats need
to be defrosted each night and pull out of freezer.

Buy some groundgreens such as wheatgrass, spirulina etc. to add to your protein
shake for extra fiber and nutrients.

Pre-prep as many items as you can, at the beginning of the week I like to pre-chop
and wash vegetables such as celery, carrot, capsicum, snow peas, they can be left
in the fridge and thrown into meals easily. Pre-cook lean meats and eye/weight
out your portions into containers for later.

16
18
19
20
21
40

22
23
25
Using the Intensity Guide:
A medium weight will be just heavy
enough for you to perform 15-20 reps
before fatigue.

At your heaviest weight you should be able

to only produce 4-6 reps before fatigue.
40
31
32
33
34
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.

35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71