Take on 2013 like a boss by beating the crowd and beginning your New Year’s transformation now! Ready? Here’s Part 1 of the “New Year, No Fear” makeover.
You either run your own life or life runs you. And when you’re not paying attention, life will often run you right into a rut.
Don’t be the guy who lets life push him around. You want to take control of your destiny, even during the holidays, when you’re put in situations that force you to miss workouts or eat something excessively sugary. Thanksgiving, Christmas, New Year’s — they’re each just one day, but they seem like an eternity. The holiday season is a time when people let their discipline slack, when the daily mantra goes: “I’ll lose it after New Year’s.”
Dave Hawk decided that this year, he’s changing the script on the same old depressing holiday weight-gain drama. Instead of waiting to launch a body transformation in January, Hawk is corralling a group of young and middle-aged men through a three-month makeover beginning in November, the month of turkey, stuffing and pumpkin pie. Conventional wisdom — you’re fired!
That’s right: Bring it on. Show us your best eggnog, your delicious holiday desserts, your mouth-watering Christmas ham. Hawk’s guys will be ready for it. No fear.
How? Know the rules. Here’s how to master the “New Year, No Fear” body transformation.
10 Rules Of The “New Year, No Fear” Makeover
Step 1: Know your body type. Be honest: Are you an ectomorph (a very lean person, somebody who’s skinny); a mesomorph (naturally muscular, with a balanced body structure); or an endomorph (pear-shaped, big-boned, slow metabolism)? Pick one.
Step 2: Follow the calorie guidelines. After you determine your body type, choose your diet:
► Ectomorphs are allotted 20 calories per pound of body weight per day (for example, a 150-lb guy would be allowed 3,000 calories per day).
► Mesomorphs are allowed 18 calories (so a 180-lb guy would aim to eat 3,240 calories per day).
► Endomorphs are allowed 15 calories per pound (so a 200-lb guy would aim to get 3,000 calories per day).
Step 3: Follow the macronutrient guidelines. Divide your major nutritional groups in the following way:
► Ectomorph: 35% protein, 40% carbs, 25% good fats
► Mesomorph: 35% protein, 35% carbs, 30% good fats
► Endomorph: 40% protein, 30% carbs, 30% good fats
Step 4: Follow the workout. Check out muscleandbodymag.com to download the workout. To give you a taste, here’s the body-part breakdown in the split below. “We found that breaking up the body parts this way allows you to train each one to its fullest,” says Hawk.
Day 1) Chest, hamstrings, calves
Day 2) Back, traps
Day 3) Shoulders, triceps
Day 4) Rest
Day 5) Biceps and quads
Day 6) Rest
Day 7) Repeat Day 1
Step 5: Perform cardio with resistance. Hawk highly recommends lightly working your upper body while doing regular cardio. This means using bands or light dumbbells (e.g., 5 lb, 8 lb, 10 lb) while walking, biking, running or climbing. Working your upper body (chest, shoulders and arms) lightly with weights burns additional calories, while it helps shape, tone and build more muscle.
Step 6: Really, he means it. Do weights while performing cardio. For example, walk briskly for 25–45 minutes in the morning while performing 3 or 4 giant sets of 12–20 reps per exercise of the following regimen using light dumbbells:
1) Alternating front raise
2) Alternating lateral raise
3) Biceps hammer curl
4) Biceps twist curl
5) Triceps kickback
6) Standing pec press and flye
Step 7: Protein, protein, protein! For building and maintaining lean muscle, most individuals should consume approximately 1–1.5 g of protein per pound of body weight. You’ll need protein supplements to help you achieve these numbers, and Hawk recommends Dymatize Elite Fusion 7 and Dymatize Elite Casein XT for this makeover. Fusion 7 is your all-day protein, while casein, a slow-digesting protein, is perfect for before bedtime, when your body is about to enter a fasting state.
Step 8: Get the supplements. Besides Dymatize protein, Hawk recommends a list of other supplements for the program from BADDASS, BarnDad, GNC and MHP. Go to your local GNC or gnc.com to get them. They’ll make a huge difference, since supplements will provide you with the tools you need to get through tough workouts and strict diets.
Step 9: Use the following example as a guide. Below is how one person’s day would go while following this transformation. This is an example of a diet for an endomorph who weighs 210 lb (40% protein, 30% carbs and 30% fats). Keep in mind that you will need to calculate in your pre- and postworkout supplement calories into your plan.
Step 10: Time your cheat days strategically for the holidays. This is key to successfully navigating the big meals that define Thanksgiving, Hanukkah, Christmas and New Year’s. While you want to stay strict with your diet six days a week, one day a week you are entitled to a cheat day where you eat whatever you want. Time it strategically, and you won’t have to miss those great meals. It’s like having your cake and eating it, too — literally.
The “New Year, No Fear” Power Supplements For Month 1
♦ Multivitamin
GNC Mega Men Sport delivers a full spectrum of “activated” vitamins, amino-acid-chelated minerals and powerful antioxidants that satisfy all of the micronutrient needs of hard-training men. It’s the nutritional support you need when engaging in a demanding physique transformation, when your body faces added stress.
♦ All-day protein
Dymatize Elite Fusion 7 is your go-to protein around workouts and other times of the day (except nighttime). Elite Fusion 7 is well-named for its top-of-the-line matrix of seven different protein sources that work synergistically for a sustained-release effect that boosts recovery and helps increase muscle growth by enhancing protein synthesis and anabolic effects.
♦ Thermogenic
MHP Dopamite is a revolutionary fat burner that belongs to a new class of weight-management aids known as dopaminergics. Dopamine is a potent neurotransmitter and the driving force of your brain’s fat-burning control center. Dopamite will help your brain’s natural chemistry catalyze fat burning, while supporting energy, motivation, satiety and well-being.
♦ Digestive support/weight management
BarnDad Ultra Fiber DX aids the digestion and absorption of sugars and carbs while reducing insulin spikes. It also reduces bad cholesterol levels and triglycerides, while it greatly improves digestion, allowing your body to absorb greater amounts of micronutrients.
♦ Safe snacking
BarnDad Natur’s Diet Biscotti is the perfect diet snack anytime, anywhere, that’s sure to satisfy your taste buds while helping to manage and curb your appetite. Each biscotti provides 10 g of protein and 8 g of fiber that work synergistically to reduce hunger while helping to shed excess fat.
♦ Pre- and postworkout
BADDASS Nutrition Stack contains 10 powerful matrixes of nutrient blends in one easy-to-use packet system. The preworkout formula contains the must-have staples of creatine, beta-alanine, caffeine and multiple forms of arginine, as well as testosterone boosters. The postworkout formula has a “Post Training Cell Expanding Matrix,” along with a unique and innovative blend of powerful antioxidants and an engineered eight-stage carb transport delivery system. The drink solution is easily mixable and tasty, so it’s convenient and portable.
♦ Testosterone booster
BADDASS Nutrition Ignite is an exciting, new, cutting-edge testosterone booster that takes full advantage of recent research into herbs, roots and extracts that have been found to help jack up muscle-building hormones like testosterone. This is a top-of-the-line T product that will help you to train harder and recover faster.
♦ Nighttime protein
Dymatize Elite Casein XT is a dairy-based protein that is digested slowly by the human body, and Dymatize uses the best sources around to create an extraordinary brand of casein, which is further enhanced by the addition of Nutrateric, a revolutionary, pharmaceutically developed coating system. Having a Casein XT shake within 30 minutes before bed will keep your body in an anabolic state while you fast. It also takes advantage of your growth-hormone release during sleep.
A day on the “new year, no fear” meal plan* |
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Diets** |
Calories |
Protein |
Carbs |
Fats |
Fiber |
Meal 1 (after morning cardio) |
|||||
2 scoops Elite Fusion 7 |
240 |
40 g |
6 g |
3 g |
0 g |
1 scoop Ultra Fiber DX |
50 |
7 g |
18 g*** |
0 g |
11 g |
1/2 cup oats in water |
150 |
4 g |
26 g |
2 g |
8 g |
1 cup of coffee with Natur’s Diet Biscotti |
|
|
|
|
|
Supplements: GNC Mega Man, MHP Dopamite (follow label dosing directions) |
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Meal 2 |
|||||
6 oz grilled chicken in large salad (3 cups) with ½ diced apple, 1 tbsp balsamic vinegar and 2 tbsp olive oil |
240 |
36g |
19g |
30g |
4g |
16 oz water** |
|||||
Meal 3 |
|||||
2 scoops Elite Fusion 7 |
240 |
40 g |
6 g |
3 g |
0 g |
1 tbsp peanut butter |
80 |
4 g |
7 g |
6 g |
0 g |
1/2 plain baked potato |
270 |
6 g |
61 g |
0 g |
7 g |
15–30 minutes before workout: |
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BADDASS Stack Preworkout; BADDASS Ignite (follow label dosing directions) |
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Immediately after workout: BADDASS Stack Postworkout |
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Meal 4 |
|||||
6 oz tuna in large salad (3 cups) with 1/2 diced apple, 1 tbsp balsamic vinegar and 2 tbsp olive oil |
420 |
36 g |
19 g |
30 g |
3 g |
16 oz water |
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Meal 5 |
|||||
1.5 cups egg white uncooked |
175 |
39 g |
0 g |
0 g |
0 g |
1/2 cup oats in water |
150 |
4 g |
26 g |
2 g |
8 g |
Meal 6 |
|||||
2 scoops Elite Fusion 7 |
240 |
40 g |
6 g |
3 g |
0 g |
1 scoop Ultra Fiber DX |
50 |
7 g |
18 g |
0 g |
11 g |
Bedtime |
|||||
2 scoops Elite Casein XT |
230 |
48 g |
8 g |
1 g |
0 g |
Total* |
2,715 |
311 |
220 |
80 |
52 g |
Target Numbers |
2,650 |
265 g |
199 g |
88 g |
50 g |
Notes: |
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* Try to hit your numbers within 10% above or below suggested totals. |
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** With any diet, it’s important to drink 1–1.5 gallons of water a day. |
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*** Fiber is a carbohydrate but does not digest, so carbs from fiber products should be deducted from your total carbohydrate intake. |
Mastery Loves Company:
Follow “New Year, No Fear” Online!
Click here for the downloadable file to follow along with Dave Hawk and his crew of participants for the “New Year, No Fear” transformation. Dave’s a hands-on, tough-love trainer, and the guys who are on his program learn a lot about proper training and nutrition. On our website and our Facebook page, you’ll be able to interact with Dave and the guys on the program. So check it out and don’t miss this opportunity for a life-changing experience.