For the guys out there who want to “look good naked” this one is for you. I have just been reading Chad Waterbury’s 10/10 Transformation. In it he gives you a 12 week training and nutrition program which is designed to help you to lose 10lb (4.5kg) of fat and gain 10lb of muscle.

The program is designed around 4 x 3 week phases. These phases alternate between having a fat loss and a muscle gain focus.

The eating plan is simple, logical, appears to be well designed and should be easy to implement. One of the bonuses for those with a sweet tooth is that high cocoa dark chocolate is part of the dietary pattern. The training element is time efficient, has plenty of variation and will deliver results.

If you are expecting a huge book with hundreds of pages(that you may or may not read,) you will be disappointed. What you get is a 30 page no filler/no BS program that sets out to help you look better by reducing your fat by 10lbs and increasing your muscle the same amount. If you want these sorts of results, definitely check the book out. It is a downloadable pdf file, so you can have on your computer in minutes. Check it out here.

Before you start thinking about supplements for fat loss, my recommendation is to make sure that you have your training and nutritional pattern locked in. Many supplements work best when you are training hard and eating well, so work on your eating pattern and training and only then look at supplementing. This doesn’t apply to meal replacements which can be considered to be part of your eating plan.

When you look at your food diary, don’t just look at the total calories. 100 calories of green beans and 100 calories of chocolate are definitely not the same. Fibre, the thermic effect of the food and impact on the body are all different. Unfortunately you cannot eat your daily calories in the foods you would like and still get lean, unless the foods you like are lean protein, healthy fats and vegetables.