10 Weeks To A Better Body

My name is Mark Santos. About three months ago, I was dangerously obese. Today, I am healthier than I've ever been in my life, having lost over 50 pounds and reduced my bodyfat to healthy levels. In another three months, I will be stronger and leaner than ever. This is how I will do it.

The Workout
Exercise	Sets	Repetitions	Emphasis
No Food 2-4 Hours Prior To Workout (protein meal with no CHO and little or no fat is acceptable 2 hours prior to workout).
5-15 Minute Warmup on Stationary Bike or Elliptical Trainer
Squats or Deadlifts	1	10-15	Legs
Incline Dumbbell Presses	1	6-10	Upper Chest
Straight-Arm Pulldowns (no rest)	1	6-10	Upper Back
Front Pulldowns	1	3-5	Upper Back
Parallel Bar Dips	1	6-10	Lower Chest
Bent Barbell Rows	1	6-10	Upper Back
Dumbbell Lateral Raises (no rest)	1	6-10	Medial Deltoids
Dumbbell Overhead Presses	1	-	Medial Deltoids
Incline Dumbbell Curls	1	6-10	Biceps
Triceps Pushdowns	1	6-10	Triceps
Toe Presses	1	6-10	Calves
Vertical Bench Leg Raises	1	6-10	Abs
Up To 50g Simple Sugars, Liquid, Immediately After Workout (preferably combined with protein but little or no fat)

Notes

I will lift weights once a week for no more than 25 minutes including warmup. I will exercise a total of 3 times weekly on non-consecutive days, including up to two 20 minute, excluding warmup, intense(85%-90%) aerobic sessions.

Eating

Calories

Never Feel Hungry, Never Feel Full...

I will not consume more than 600 calories in any meal. I will eat every 2-3 hours, and I will never go without food for more than 4 hours while awake. I will eat more carbohydrates, and the majority of my calories, in the first half of the day. I will consume an average of 2,700-3,200 (15-18x my bodyweight in pounds) calories daily. I will not consume more than 3,600 calories (20x my bodyweight in pounds), or less than 2,500 calories (sedentary AMR), in any 24 hour period.

Fun Facts

There are approximately 1,000 calories between feeling satisfied and feeling full.
There are approximately 2,000-3,000 calories between feeling full and feeling stuffed.
It requires approximately one week of strict dieting, or calorie counting, to lose one pound of fat, or to burn an extra 3,500 calories.

Carbohydrates

I will eat foods high in complex carbohydrates, and fiber. I will avoid simple sugars except: 1) immediately after intense exercise; 2) immediately on waking after a full night's sleep; and 3) during prolonged activity. In no circumstance will I take in more than 50g of simple sugars in a 2 hour period. I will pay attention to the Glycemic Index of foods. I will be aware of the status of my glycogen stores (my blood sugar levels).

Proteins

I will try to consume 30g of protein with each meal. I will use nonfat dry milk, fish, whole eggs, peanuts and soy[beans] as protein sources. I will consume complete proteins every 2-4 hours, or complementary proteins within 4 hours of each other.

Fats

I will eat good fats, in particular, from fish, peanuts, and olive oil. I will not consume any other (processed) foods that consists of more than 30% fat in caloric content. "Low Fat" is typically more preferable than "Fat Free." I will avoid fried foods and anything that has the word 'hydrogenated' on the label. I will avoid animal fats except from fish.

Dispelling the Myth

Fat intake by itself will not make you fat. Excess calories, however, whether in the form of carbohydrate, protein, or fat, will make you fat.

Sample Eating Schedule
Time	Calories	Emphasis	Example(s)
0600	200	Simple CHO, Complete Protein, Liquid	Nonfat Milk
0700	600	Complex CHO, Fiber	Rice, Black Beans, and Olive Oil
1000	400	Low GI CHO Snack	Peanuts
1200	450-500	'Balanced,' or Combination of CHO, Protein, and Fats	Whole Grain Wheat Bread and Peanut Butter Sandwich
Limit Simple Sugars After This Point
1500	450-500	'Healthy Snack,' 'Balanced'	Meal Replacement
1800	450-500	'Healthy Dinner,' 'Balanced'	TV Dinner and Light Yogurt
2100	150	Complete Protein	Soy Protein Shake
Total	2700-2850	You get 10% off this total due to the thermic effect of food.

Staple Foods

Whole Grain Brown Rice, Kidney Beans, and Olive Oil (all natural!)
Cereal Bars and Peanuts (fortified!)
Whole Grain Wheat Bread and Peanut Butter
Whole Eggs
Tuna and Sardines (in water)
Nonfat Dry Milk (fortified!)
Meal Replacements (post-workout)

Cheat Foods

Snickers
Hamburgers
Pizza
Frozen Yogurt

Drinking

...and Never, Ever, Feel Thirsty.

I will drink two glasses of water immediately on waking. I will ensure that I am fully hydrated prior to any meal, and I will avoid drinking during a meal and within thirty minutes afterwards. I will drink water continuously during and after any prolonged activity. I will not drink so much as to interrupt my sleep.

Sleeping

My goal is to sleep 8 consecutive hours each night. I will schedule no less than 6 consecutive hours of sleep. I will try to take naps (<1 hour).

Supplementation

Multivitamin/mineral with breakfast
500mg Vitamin C with lunch and/or dinner
ZMA: 30mg Zinc and 450mg Magnesium on empty stomach before sleeping
ECA and Green Tea Extract every 3-4 hours, 2-3 times daily
1500mg Glucosamine with breakfast

Why This Works

Hormones. The key to changing your body is managing cortisol and insulin, with relation to the 'good' hormones. Or, from a H.I.T. standpoint, being intense and getting enough rest. You can make dramatic changes in ten weeks. Increase your knowledge, and get into good, or better, habits, and you will see results.

FAQ

Will I lose 50 lbs. in a few months if I follow your program?: No. Losing weight that quickly is not recommended. It can be quite dangerous. I wish I had done it over the course of a year. You should never lose more than 2 lbs., or 1% of your body weight, per week.
What should I eat?: Anything from the earth, and fish. Avoid refined/processed foods as much as possible. Dairy products are really not that good for you, but they are inexpensive.