Aanu Live Update Member Page

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Hi Aanu

Welcome to your official live update member page. You don’t need to go anywhere else other than this page. So make sure you save this link on all of your devices.

Friday 9th September

Your workouts

You’re currently doing weight training at the gym. So you’re in the right place.

> Grow your butt

> Shrink your waist

> Shred your upper arms

In addition to that, you’ll need to avoid long 2 hour slow-go cardio sessions. Because that will keep your butt flat. You’ll also limit the amount of squats you do. Generic squats are not a great butt building exercise (Some other variations can be). Instead, they blow up the size of your thighs and give you a bulky waist.

You will do weights on your upper arms. Because there isn’t any other effective way to shred them. Well, there is. But that’s ‘sport’ specific.

Doing ‘weights’ is not focused enough. There are many ways to lift weights to achieve a desired result. Which is why we have 10-15 official video + text workout routines on the main program.

You’ll end up doing them all over the long term.

But this is how you’re going to start for the next 4 weeks or so…

Aphrodite Butt Building < (3 times a week)

For your upper body days (Once or twice a week… You can choose from any of the videos on your upper body day(s)

The next thing you’re going to see is your first tailored daily exercises video. These are exercises that I chose for you specifically. It’s a short video, at around 2 minutes. But you’ll do this video in the morning or before you go to bed, everyday. Even on the days of your official ABB workouts above.

Why?

> It helps to boost results (Speed/Quality)

> It helps you stay on the fit wagon during hard times, when you can’t get a full workout in

We tend to change your routine every 4-6 weeks to out pace the rate at which your body adapts to change. That’s one part of the S-curve formula that will boost the quality of your results.

However, those are just static ‘protocol’ routines. And these are tailored plans. What you actually do might change.

– Some exercises variations might not work with your body structure

– Some exercise might cause pain

At which point, we’ll have to switch things up and give you new things to do via on-going live updates below.

Your nutrition plan

The following is the S-curve meal structure. It will get a little more advanced later on. But for this first month, we just need to focus on getting you used to the following.

Breakfast

Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)

Yup… You need all 5 at the start of the day.

Why?

Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.

Lunch

Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.

Snacks

Fruit, seeds and nuts

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.

Pre/Post workout

Fast protein and carbs

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.

Dinner

Slow protein
Slow carbs
Leafy greens

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat

…To protect your muscles as you sleep.

Example meals

Breakfast (Protein/Carbs/Fat)

– Low fat Greek yoghurt mixed with…
– Almonds
– Sunflower seeds
– Chia seeds

– Rye bread + Add your favorite spread (For ‘enjoyment’ sake)

Lunch (Protein/Fat/Carbs ‘optional’)

– Cottage cheese (Because it contains a slower digesting protein ‘casein’, low-ish
in fat and a different food source @ varying types)
– Fresh leafy greens
– Scrambled eggs (Whole)
– (Serve as a salad)

Day time snacks

– Frozen grapes
– Almond snacks (Try almond rounds if you see them. Again… For ‘enjoyment’ sake)

Workout period (Fast digesting protein/carbs/zero fat because it slows digestion)

Pre workout

– A banana
– A flavored whey protein only shake

Post workout

– An orange
– A flavored whey protein only shake

Dinner (Protein/Carbs)

– Brown rice
– Tuna
– Cherry tomatoes

Before bed (Slow digesting protein/some fat)

– Left over Tuna

Keep an eye on this… As I’ll be continuously be adding foods to this list.

Slow digesting protein

Chicken breast

Turkey breast

Casen (Supplement)

Lean meats

Egg whites

Salmon/Tilapia/Mackerel/Prawns/White tuna (All fish types)

Fast digesting protein

Whey protein

Non fat Greek yoghurt/Skyr yoghurt

Nori/Seaweed

PB2

Most beans (If the fat% is low)

Spirulina (Best added to a shake)

Slow digesting carbs

Brown rice/Wild rice

Quinoa

Oat meal/Muesli/Granola/Wheat cereals

Pasta

Potatoes

Yams

Linseed bread/Rye bread/Ezekiel bread/Brown bread

Fast digesting carbs

All fruits (Go for liquid ones like oranges or watermelon. But bananas and pineapple rank high for this)

All greens (Parsley, asparagus, lettuce, broccoli, Kale)

High Mono/Poly fats

Fish oil/tablets

Egg yolk

Avocados

Walnuts

Flaxseeds/Hemp seeds

Almonds

The 121 chat/coaching sessions will happen on Facebook messenger. We’ll be as ‘hands on’ as we need to be for these first 30 days. Which means you can message at any time. Don’t worry about time zones or anything like that. Just message.

December 27th

Below… We’re going to go over some the recently discussed topics in our 121 chats. And then, we’ll get into some of the things we’ll start doing over the long term.

Discussed topics

#1 No fruit at night. This will cause an unwanted build up of fat. Only to be eating at breakfast, pre/post workout and some dried fruit throughout the day.

#2 Casein = Breakfast, day time and before bed. Whey = Pre/post workout. You can also use whey as a sugar replacement, like when eating A-rated cereal foods (Oatmeal/Muesli/Shredded wheat).

#3 You’ve probably been eating all 3 types of fat throughout the day (Mono/Poly/Saturated). This is why you’ve had an unwanted build up of fat. Which means you’ve been hitting approximately 100-150 grams of fat intake a day.

On average… A 90-100% S-curvish body will only need 40-50 grams daily… Of which, would be mostly good fats (Mono/Poly). The easiest way to learn how to make this a habit over time, would be to read all food labels when preparing meals. You’ll eventually see a pattern with certain foods, and the S-curve meal structure will start to sink in. Printing that out (Above) will help too. Stick it on your fridge door.

Any how… It should be easy to stick to 40-50 grams daily (Without thinking about it much) if you just follow the S-curve meal structure.

Skip to the 1 minute mark for the food shopping trip

#4 Take a new selfie + belfie in a tight dress, since that’s one of your goals… To look great in them.

#5 We’ll be limiting the amount of vertical exercises we do (Lunges/Deadlift) and start doing more Horizontal exercises (Clam/Leg kicks/Hip extension variations/Abduction variations.

#6 ”I enjoy working out.. its the food/life/emotions that get in the way and I hibernate and don’t do anything and eat shit” – That’s one reason why we’re on ‘gold plan’ 121 sessions!

#7 Binge eating problem – The solution to fix that is cheat snacks. You simply eat a cheat food with your main S-curve meals. You like dark chocolate. That is very spikey on insulin levels. So only cheat snack with that once or twice a week.

#8 ‘Cardio’ isn’t really a focus on these plans. Unless it’s a sport or 20 minutes of HIIT. And… Because ‘slow-go’ cardio will shrink your butt.

#9 If any exercise causes pain… Especially in the knees/shoulders. Then we stop it. Like the lunge > Knee up.

#10 There are no ‘ab workouts’. Working abs is only a part of the full workouts or TDE videos.

#11 Coming up for air – Audiobooks (As you know)

#12 You’ll never go heavy on upper body row variations.

#13 Although we’re focusing less on vertical exercises, we will still be focusing on squat variations. That’s a part of the long term focus too.

The long term stuff

Strength progression

We’re going to choose a few key exercises and focus on progressing to the most advanced variation of each exercise. You’ll become an S-curve super woman once we get there. The reason for this, is so that you can perform the advanced stuff later on. Which will of course help to boost your results. Because they’ll be harder to come by if we don’t do this. You’ll start throwing hissy fits and the like. This is gold plan shenanigans. So that doesn’t happen here!

#1 Push ups

Do them as a warm up exercise every time you workout. But go for max reps on your first set. And record how many you do each time. Don’t worry about how high. Just go max.

Goal = Push ups > Increased bench press > Increased chin ups/pull ups > Muscle ups – It’ll be crazy if you get this far.

#2 Abs focus

Goal = Max rep no. bicycles > Max rep no. ankle weight bicycles > Air bicycles > Super rep and hold bicycles > Hanging bicycles

You’ll do both of these exercises regularly. It’s just a max rep test. But we’re winning once we see the numbers go up over time.

Switching our routines

We change them based on what starts to happen with your results. But as you know, we tend to work in 4-6 week periods. To out pace the rate at which your body adapts to change. And to set our bronze/gold periods. It gives our life ‘structure’ by doing this. There’s 10-15 routines to work through at present. But I’ll be choosing them for you.

We’ll be changing your TDE video this week. You’ll see it appear below soon.

Nutrition only focus at the weekends

One good thing that works, is to slow it down with the workouts at the weekend. And to the, focus on all the S-curve nutrition stuff we’ve set so far.
This is also a results and habit building tactic.
Results… Because it allows your body to fully recover and re-feed.
Habit building…  So that you can get used to practicing varying your meals. And focusing on the A-C rated food variations. Which we know is something you currently struggle with @ the breakfast meals.

Meal variations is a long term thing

Here are some breakfast ideas to play around with…

Carbs

– Granola + Fruit (Raisin/berries) + Almond milk

– Muesli + Fruit (Raisin/berries) + Almond milk

– Shredded wheat/Weetabix

– When food shopping, look for other variations of these. The food label is key. Hi fiber and carbs should be the norm.

– Rye bread/Ezekiel bread + Any low saturated fat spread

– Melba toast (Zero fat)

– Quinoa

– Plantain (Fried tastes better, but boiled is healthier). So alternate from time to time. It’s best to eat with brown bread variations and beans.

– Pasta + dried fruit (Raisins) + Low fat sauce + Avocados + Nuts

– Baby potatoes + Your favorite leafy greens + The yogurt below + Berries

Protein

– Non fat greek yogurt/Icelandic yogurt + berries

– Turkey breast (Less thigh)

This all comes from experience and past/tried and tested meal ideas. Some you’ll like. Some you won’t. But for the long term, it’s all about shopping for food variations that are similar to the above. You’ll find them in the same sections in the supermarkets. This will be a weekly thing that we focus on in our 121 chats.

 

March 7th update 
You’ll need the gym on this routine. The goal is the same as what we done on Aphrodite. Which is to ‘become S-curvish’. We’re just outpacing the rate at which your body adapts to change.
We do that, by changing the style of training.
For the most part, it’s all about the split routines in this case.
But like I said earlier. A lot of things have changed since the creation of this program. So you’ll start to see some new text descriptions appear below the videos. However, the mandatory rules of the training style, remain the same.
May 17th update
Hi Aanu
Ypu’ll see a new TDE video go up shortly. With Arms, butt and abs being the focus. But make sure you follow the arms formula ‘exact’.
And to the other stuff we spoke about, which we’ll focus on…
Make sure you eat more ‘heavy’ carbs at breakfast.Skipping heavy carbs it ok. But to do it at dinner instead of breakfast.
It’s ok to reduce your ‘good’ fat intake at lunch or breakfast, in regards to avocados and egg yolk. As those are heavy foods that can easily send your total daily fat intake way above 40-50 grams. At which point, it would be a good option to go for more seeds/nuts, as it’s easier to gauge how much of those you can eat with each mouthful.
The other thing to do (Which you probably don’t do often). Is to look for different food variations of the same types you already eat, when food shopping.

 

Rice, pasta, cereals, fruit
The goal there is always ‘nutrient dense’
The goal is to look at the different types and seeing the S-curve meal structure on the food labels

 

It’s usually
#1 Higher in protein/carbs
#2 Super low in saturated fat or fat overall
#3 High in fiber
Those are your 3 targets to look for.
Your new TDE video… For the current moment

> Laying barbell, close grip tricep extensions 3 x 12 reps with a medium weight (= Where you fail at the

12th rep).
> The hardest variation of the bicycles exercise. Two sets until failure. Add ankle weights if you have them, for one or both of the sets.
May 29th update
The tweak weeks are here…
June 8th update

Strength progression test

We’re going to choose a few key exercises and focus on progressing to the most advanced variation of each exercise. You’ll become an S-curve super woman once we get there. The reason for this, is so that you can perform the advanced stuff later on. Which will of course help to boost your results. Because they’ll be harder to come by if we don’t do this. At which point, you’ll start throwing hissy fits and the like.

#1 Pull ups

Do them as a warm up exercise every time you workout. But go for max reps on your first set. And record how many you do each time. Don’t worry about how high. Just go max.

Goal = Increased chin ups/pull ups > Super rep variation > Half rep variation > Muscle ups – It’ll be crazy if you get this far.

This will also start to help shred back fat. The stronger you get, the more you’ll shred. It’ll just happen.

The shredded ‘look’ isn’t what you want. That won’t happen. Just remember that we’re shredding fat and not weight.

#2 Abs focus

The same as above.

Goal = Max rep no. bicycles > Max rep no. ankle weight bicycles > Air bicycles > Super rep and hold bicycles > Hanging bicycles

You’ll do both of these exercises regularly. It’s just a max rep test. But we’re winning once we see the numbers go up over time.

Refocused July 1st 2017

Today’s newsletter will apply to you. We’ve already talked. So let’s lay out the plan.

– Less boob shrinkage

– Isolation focus

– Lower body for muscle building only, with isolation focus

#1 Keep your total fat intake a little higher. At around 60-70 grams daily. But as usual, only eat those high fat foods at breakfast and lunch.

#2 We’re going to still focus on arms. But we have isolate. And not all isolation exercises are ideal either.

Right now. Just focus on the following

– Overhead single arm tricep extension 2 x 10 reps on each arm, 3 x a week with a medium weight. Doing alternating sets with no rest in between.

– Seated single arm dumbbell curls, doing the same  as above.

#3 We all know about preventing boob shrinkage. And the first lay out of that module on tweak weeks, is up

#4 Targeting the lower body with isolation in mind… @ #savetheboobs

– The clam exercise
– Hanging half leg raises (Chin up grip hold)
– Laying single leg, leg kicks
– Rotary hold(s)
– Single leg squat/deadlift (Low numbers and frequency though)

We’ll stick with these for now. But this list never is going to be long anyway. So we just have implement the best tweaks with this exercises.

 

July 27th 2017 update = Results phase time

 

This results phase TDE video (Live ‘n’ raw)

It’s all about abs, top of your thighs and hitting your boob area less.

– Full range of monitor leg kicks
– Super rep leg raise bicycles
– Super rep laying leg kicks

– Hanging half leg raises with a super rep, if in the gym.

Do…

2 sets of each until failure.

– Do the first set with ankle weights on. Don’t worry about doing super reps here. Just pump out the reps as normal.

– Do the second set with ankle weights off. Turn the super reps on. And… You should be able to do more reps than usual @ ankle weight shenanigans.

Food stuff

Daily end of day meal reports.

No lies and no hiding.

Our goal is to hit as many meals, exactly how they should be eaten.

I know your schedule is busy. So if a day does get really bad. Then make sure you eat a protein food without fail, at meal time @ casein/bars.

Evening carbs

We’re cutting them again… Around 4-6 hours before you sleep. Casein will save you here. But other options for evening food =

– Nuts

– Protein bars
– Fresh veggies
– Any other protein food

Wine?

Day time only. All is ok, if it’s not everyday.

 

S-curve bodyweight circuits (Tweaked + Advanced variations)

We’ll choose two videos and go for advanced/tweaked variations of each of the exercises.

 

All exercises till failure

Push up position mountain climbers (Add ankle weights)

#1 Instead we do: Hands raised on a bench, knee to elbow + 2 second hold + Ankle weights on

Jumping alternating leg lunges (REPLACEMENT)

#2 Instead we do: Standing lunge > Weight plate twist

– Band from above/cable flyes

Cut it

#3 – Hand to feet single leg, leg lifts (Alternating legs) 

#4 – High tension quadruped hip extension + Ankle weights (Slower reps are OK… Just push up hard on each push)

#5 – Resistance band (Or cable) standing rows (Close grip/Underhand grip)

New videos will go up over the weekend. As it sucks to follow what’s listed above, on a day to day basis.

 

August 30th update 2017

 

Aanu…

The goal

– Keep shredding your core section
– More visible hips and butt

At this point, it’s more about the ‘what to do’ with the ‘how to do’.

Meaning… We have everything we need to reach that goal. We just need to put that stuff into the ‘correct’ action.

So let’s go…

Going back to ABB

Aphrodite Butt Building < (3 times a week)

Yup… This is the routine that will guarantee that you’ll get hungry. The extra intake WILL make you grow in the hips/butt area. Without an excess build up of fat around your core.

You don’t need to count calories. But you do have to keep an eye on your total fat grams for the day. Even if it’s just an estimate.

It should be hitting 35-50 grams MAX… Daily!

And of course… Very low in saturated fats.

Day time carbs focus

It’s a good thing that you have gotten used to trading your evening carbs for protein foods. But you can eat carbs in the evening, if you do an evening workout.

The trick to getting the extra calories in for growth, is to use foods like raisin bread for your day time snacks. And to hit heavy carbs for breakfast and lunch without fail… Daily.

So your daily reports, must have heavy carbs present every single time @ breakfast and lunch

This is the biggest factor for growth in this phase.

TDE will stay the same… With one slight addition…

Activating strength and exercise progression…

#1 Hip thrust shoulder/feet raised with ankle weights on

#2 Feet raised quadruped  hip extension with ankle weights on

(If that is too hard for whatever reason… Then it’ll be laying 45 degree abductions with ankle weights on)

Our goal is to progress to those as fast as possible.

So let’s do a test…

Before you do your TDE at home… Do one set of the following exercises and count the max number of reps.

– Shoulders raised on a bench with both feet on the ground, super rep glute bridge.

– Generic variation of the quadruped hip extension with ankle weights on.

The number should start getting higher over time. And we’ll record the numbers below, every week.

 

As usual… This is all LIVE. So the above may change slightly, as we work.

I sent a results phase invoice, since I know you think it’s what you need the most, to really push you at this point in time.

So once again… We’re going to be active daily.