TRAINING BOOK

UNIT 001 – FREE DISTRIBUTION

Made in The United States
Thank you to everyone who follows my instagram and youtube. This training book is my free gift
to you. Inside contains lessons from my personal experience

- Youssef
@youse_5

Yous.co/trainME
Disclaimer: Always consult with a physician before starting any exercise routine or making
changes to your diet. By implementing the advice in this book you accept the risks involved and
the author shall not be held accountable for injury or other health releated issues. The contents
in this book are not medical advice and are not to be used as a substitute for advice from a
physician.
CONTENTS
MENTAL

NUTRITION

TRAINING

BONUSES
 MENTAL
It’s not perfect.

No program is. A program is simply a set of rules, a general

framework to follow. Following it will navigate you through the
mine field.

There are multiple ways to get across the mine field to the
promise land. Multiple paths to take. Once you take the path
once, you leave a trail behind you. As if you were wearing boots
dripping red paint along the safe area of the mine field.

To take you to the other side without blowing up. In this case
blowing up = the usual sticking points people get stuck at. Many
never recover from hitting a mine. Forever trapped, half way to
their goal.

This program will show you the red paint trail I’ve laid. to
cross the mine field into the promise land. Without ever blowing
up.

What exactly is the promise land? Is it really that great? Why

do I speak as if it’s a destination and not a journey?
The promise land is a destination in my opinion.

It’s the point at which your body has a good foundation of

muscle, a low body fat percentage, excellent function, and
extremely easy to follow enjoyable system.

It’s like making your first $1,000,000. Going from $0-1,000,000

is the most difficult. But once you have the money. The money
and investments do most of the work for you. The ‘System’ just
flows for you.

And even if a millionaire loses it all. They have the red trail
painted across the mine field and know EXACTLY how to get it all
back.

In fact, because the trail is painted rather than slowly feeling

your way through the mine field. You can now sprint across.

THE PROMISE LAND

The Foundations of ‘The Promise Land’

1) Solid Foundation of Muscle – this will turn your body into

a fat burning machine. Muscle is denser and requires more
calories to move around than fat. Having muscle means you
burn more than DOUBLE the calories by just existing
 2) Low Body Fat Percentage – combined with a solid foundation
of muscle your movements will be precise and functional.
You’ll be burning more calories from your muscle than your
appetite desires.

3) SMART Nutrition Program – when it’s enjoyable you’ll stick

to it. 70% of the US is overweight. Mainstream diets
unfortunately lead people to thinking they need to cut
carbs, eat clean, do crazy amounts of reps and cardio.

It’s much better to go 3 steps forward everyday than to go 8

steps forward Monday – Thursday but then going 45 steps back
over the weekend.

SMART Nutrition consists of

- Understanding which foods make you feel and function well

- Rewarding yourself
- Putting system in place

That’s a general overview of the 3 pillars ‘The Promise Land’.

But in short, the point is once you’re in great shape maintaining

it is incredibly easy and enjoyable
Avoiding Mines

Why even bother putting this mindset stuff in here? What’s the
point?

Which is fascinating because a quick google search, YouTube

search, even Instagram search will give you exactly all the
information you need. Right now, you can find a training
program, and nutrition plan entirely free online.

Despite this the fitness industry remains a $100B+ industry

The programing in this book lays out a tactical foundation.

Implementing precise strategies to make sure you never hit a
mine and continue forward in your journey, every single day.

Maybe someday I’ll go on to publish a full-length book detailing

all the mines and how they can be avoided.

But in this book, we will get right into the essentials. The
nutrition plan and the workout plan

Let’s begin
“HOW YOU DO ANYTHING IS HOW YOU
DO EVERYTHING”
- UNKNOWN

“WE FIRST MAKE OUR HABITS, AND

THEN OUR HABITS MAKE US”
- JOHN DRYDEN
NUTRITION
SMART Food Selection
Going ‘perfectly’ clean on a diet is unrealistic for the average
person. And it’s not needed either. Only top athletes and
bodybuilders have a reason to go on such diets.

Which is fascinating because most books and training programs

come from athletes and top bodybuilders.

More recently IIFYM has become very popular. “If It Fits Your
Macros” meaning if it fits within your calorie, fat, protein,
and carb goal for the day you can have whatever you want.

This is a much better approach for the average person however

without SMART food selection you’ll find yourself making choices
that don’t satisfy you, or choices that make you feel sluggish.

My approach is universal principal of the 80/20 rule.

If my goal is to have 2400 calories for the day:

1900 will be SMART foods

500 will be whatever I want

Use this calculator to figure out how many calories you should
be eating per day:

https://www.iifym.com/iifym-calculator
Also download the app MyFitnessPal on your phone

This is a tool that will let you plug in your daily calorie
goal. You can then track what you eat throughout the day in
there to make sure you hit your goal.

Their database has pretty much every food, every brand, every
restaurant on the planet. All you do is search and log it in for
the day.

SMART & DUMB

Starbucks Sesame Bagel (440 Calories, 92g carbs, 16g protein, 3g

fat)
 Toasted Everything Bagel Thin with Avocado & 2 Chicken Sausages
(400 Calories, 30g protein, 19g fat, 31g carbs)
Here’s the difference

Starbucks Sesame Bagel (440 Calories, 92g carbs, 16g protein, 3g

fat)

Toasted Everything Bagel Thin with Avocado & 2 Chicken Sausages

(400 Calories, 30g protein, 19g fat, 31g carbs)

The higher protein and higher fat in the second option will do a
MUCH better job of keeping you feeling full and satisfied. The
higher protein will also help in rebuilding muscle. The 19g of
fat is the good kind of fat. This will prevent you from getting
cravings.

Both options are about 400 calories.

The IIFYM calculator we previously mentioned will give you a

good indicator of how much protein, fat, and carbs you should
have per day. DO NOT TRY TO BE EXACT. As long as you are
somewhat near the daily recommendation you’re golden.

Preferences

I’ve worked with two different kinds of people and seen two
dominant styles when it comes to nutrition. No one way is better
than the other. As long as you’re near your daily recommended
calories, protein, fat, and carbs you’ll make progress forward
Nutrition Method 1: This is the way I personally do things. 70%
of the time I’ll eat almost the exact same thing every single
day. 30% of the time I will go out to eat.

There will be a bit of an experimentation period you may go

through. Finding foods, you love and perfectly align with your
daily numbers.

Me for example. 70% of the time I will have sushi OR a chicken

sausage stir fry. I always have these things in my house. I love
the way they taste and the fit perfectly into my daily goals.

I am usually very busy, and this system works well for me

personally.

Nutrition Method 2: This is pretty much eating whatever you’re

in the mood for and making it fit into your daily goals.

Keeping in mind the SMART principals so that you make choices

that make you feel satisfied, foods that keep you feeling
mentally sharp, and foods that help your muscles recover.
Rewards

I may have the worlds most insane sweet tooth. As my friends and
family know very well.

Processed sugars have a large list of negative side effects.

It’s crazy to see how it even affects your mood, mental clarity,
and digestive process.

I’m not going to get into those studies in this book. Google
them if you’re curious it’s fascinating.

However I like to have a reward system in place. As I mentioned

earlier about 350-500 of my calories for the day go to having
whatever I want.

Because I used SMART food choices throughout the day I meet my

protein, carb, and fat goal. Giving me this room to have
whatever.

What I love so much about the fitness industry exploding in the

past 10 years is the innovation in snacking. When I was in high
school protein bars and other ‘healthy’ snacks usually tasted
like a overly chewy piece of tree bark, laced in a artificial
chemical aftertaste.

Nowadays it’s incredible and I can honestly say a complete

cookie, or a power crunch bar is equally satisfying to me as a
donut (my favorite thing).
As for my reward. At the end of everyday I’ll usually have a
complete cookie, rx bar, or power crunch bar with a decaf
coffee.

And the reward does not have to be a SMART food. However, with
all the amazing breakthroughs in snack science (or whatever the
heck that industry is called) I truly enjoy a complete cookie as
much as a donut. Here are the nutrition facts on the complete
cookie.

With the reward system if I truly am craving a donut on that

specific day I’ll get 2 of them. I usually do this once a week.
That 500 calories are designed to be a reward and anything you
desire.
On days I feel less hungry I’ll have a 230 calorie Chocolate
Hazelnut RX Bar

So in short. Use SMART food choices to meet your goals for the
day, smart foods that you personally love and perfectly fit in
with your goals.

And always have some type of reward at the end of the day. So it
never feels like you’re missing out on anything getting your
headspace out of that restrictive diet mindset that makes so
many people quit.

BUT there is one final element of my nutrition program and this

may be the most controversial part of the book
MEAL TIMING

Since 2015 I’ve been following a system known as ‘Intermittent

Fasting’

The benefit for me and my clients has been incredible. HOWEVER,

some clients are unable to follow this system and I will provide
an alternative option.

I’m trying to be as nonscientific and technical as possible

while trying to get the points across in this book. If you have
any questions send me a message on Instagram!

Intermittent Fasting is essentially just skipping breakfast.

I usually begin eating around 12PM and stop around 8PM.

With intermittent fasting the most popular method is 16:8.

Meaning you don’t eat for a 16-hour period and consume all your
SMART foods to meet your daily goals within an 8-hour window.

There are so many benefits in this approach which explains why

so many people are starting to jump on this style of eating:
I’ve been doing this myself since February of 2015.

The Benefits of Intermittent Fasting:

- Insulin Levels Decrease – This makes it easier to burn fat

https://www.ncbi.nlm.nih.gov/pubmed/15640462

https://www.ncbi.nlm.nih.gov/pubmed/2405717

- Cellular Repair – When the body is not constantly digesting

food all the time it can focus on repairing other cells and
removing toxins from the body

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

- Mental Clarity – During the ‘fasted’ period you experience

a laser like focus and mental clarity. I’d recommend also
checking out a book called The Ultra Mind Solution by Dr
Mark Hymen. It shows just how much food affects your mood
and thoughts.

https://www.ncbi.nlm.nih.gov/pubmed/11220789
For me personally the biggest benefit is the freedom to have
anything I want for my nutrition plan.

By not having breakfast those additional calories are added

onto your lunch/dinner.

You’ll feel fuller and satisfied MUCH quicker. If you’re one

of those people whose ‘always hungry’. Well it’s likely due to
the fact that the stomach takes about 12 hours to truly
condense down to its normal size. When you eat, it enters a
slightly expanded state. But if you never go over 12 hours
without food than your stomach is CONSTANTLY in a slightly
expanded state. Meaning you almost never feel satisfied for
full.

This slight adjustment allows for you to have almost any food
you would want for lunch/dinner. Doing this makes the ‘diet’
part not feel like a diet at all. And that is why so many of
my clients can stick to the program with such ease.

They feel MORE freedom on this plan than they did on no plan.
When they would mentally try to eat ‘healthy’ things like
salads.

This is how humans are designed. To hunt/gather all day, and

feast at night. Modern civilized things like breakfast have
only been around for a couple hundred years. Where as humans
and our DNA have been around for hundreds of thousands.

There is even some evidence linking to the idea of breakfast

was heavily pushed during the industrial revolution to help
food companies sell more food.
 BUT

For the few who really struggle without breakfast. Sometimes

due to medication, or stress, or other factors the easiest way
to come close to following the protocol is to have something
very small, under 200 calories for breakfast. And a SMART food
with a bit of protein and fat.

Something like an RX bar. Or a banana with a tablespoon of

almond butter. Or a bagel thin with a slice of smoked salmon.

Tactical Mornings

Flying out of bed and going about your day with nothing in your
system just feels wrong.

In the morning you’re going to want to utilize zero calorie

drinks with a bit of caffeine. Because you’re in a ‘fasted’
state (empty stomach) the effects of the caffeine are amplified,
which delivers a very focused and clear feeling.

Black Coffee

0 Calorie Energy Drink

Tea

These are examples of things that you can start your morning
with.
You’ll also want to be drinking a lot of water. It’s great for
your skin, it flushes out toxins, it keeps you feeling full, and
it will hydrate your muscles. I recommend a gallon daily.

Routine

Everyone is built different, but the power of a morning routine

is often overlooked. Very simple things like making your bed,
stretching, having your morning caffeine, shaving/showering etc.

This will make the short little fast feel effortless. But if you
just roll out of bed with no routine and go about your day it
almost signals to your brain that nothing important is going on
today. A simple 10-minute routine creates this feeling of
investment in your brain. If you stretched, showered, shaved,
groomed yourself, put on a great outfit, had your zero-calorie
caffeine drink, and made your bed.

It subconsciously signals that you’re making an investment into

looking and feeling good today. Today must be important. How you
start your day is a good indicator of how your day will go.

I’m not real big on all the raa-ra motivation stuff. But a
morning routine customized to your needs is a MUST.

WHEN TO GO TO THE GYM

This is the final bit in the nutrition section. We will then

move onto the workout section. But this is an interesting
section.

This is going to sound weird but . . .

The time you workout means nothing, but it also means everything.

Here is what I mean. The time of day you go to workout means

nothing to your progress on a scientific level.

It means everything on a personal effort level.

In 2015 when I first started getting ‘serious’ with my training

and implementing the strategies in this book I was so excited to
train I’d go before work at 5AM and train fasted with nothing
but my zero calorie pre workout in my system. I’d go to work
from 9:30-3:30 and then have an amazing meal at 4.

85% of the body I have today was obtained between Feb 2015-Jan
2016. Working out at 5AM on an empty stomach.

But...

As I got more involved in social media marketing and internet

marketing my initial noobie excitement faded and 5AM was no
longer my peak performance time.

Since 2016 my best time has been around 12PM. I wake up around 7
do all my work for the day until 12. Have a 200cal protein bar
at 12:15, lift. Then eat my first meal around 1:30. Second Meal
around 4:30, and my 500calorie reward around 7:45.
You need to experiment and find the time of day that you are
going to do your best in the gym. Because this program and any
good program is supposed to push you.

What is muscle? What is a nice body? It’s pretty much just

fleshes on your frame that proves your muscle tissues have
adapted to an intense stress put upon it.

If you go with a half ass focus, a half ass effort you’ll get a
half ass result.

That is why I created a program that is enjoyable to follow!

Pushes you just the perfect amount so that YOU want to do it and
not because you have to do it.

Keep in mind, the frameworks laid out in the nutrition section

are the mines that I personally learned from. Everyone has
different struggles. And may need slightly different
programming.
TRAINING
“THIS MOMENT CONTAINS ALL
MOMENTS”
- C.S LEWIS
TRAINING OVERVIEW
Powerlifting, Bodybuilding, Athleticism, CrossFit, Calisthenics

What sort of program is this?

Everything. Just like in business I like to take what I know for

a fact works and incorporating it into what I do.

This program takes my favorite bits from each of the major

protocols. To make sure we develop a functional, aesthetic, and
powerful physique.

THE FOLLOWING WORKOUT IS WHAT I USED TO DRASTICALLY BUILD MY

PHYSIQUE IN ONE YEAR.

85% of the way I look today was built in this year

My bench press when from 220-330

From 8 unweighted pullups to 100lb weighted pullups for 8 reps

From 40lb dumbbell shoulder press to 100lb DB shoulder press for

12 reps

You’ll develop incredible power in this program, while getting

down to a bodyfat percentage of 9-13%

It’s almost impossible not to look good following this program

because it focuses on putting your muscles under a controlled
stress forcing them to adapt. The Result? You walk around
looking like you’ve adapted to some crazy shit.

This program best suits people who have at minimum 6 months to

1-year experience lifting weights.

Total beginners can follow the structure of the program but

replace everything with machines.

Machines will RAPIDLY help your blow through the beginner stage.
Because machines are so safe you’ll be able to push yourself to
the absolute max in a safe way.

The Program

*** ALWAYS WARM UP and stretch. You’re going to be pushing

yourself in this program

DAY ONE – Chest & Triceps

1. INCLINE BENCH PRESS – 3 Sets Reverse Pyramid Training

*** Reverse Pyramid Training. You’ll do an extremely heavy set

1st for 4-6 reps. Then your 2nd set will be about 10-15% lighter
for 6-8 reps. Then the third set will be 10-15% lighter for 8-12
reps. Do 1-2 Warm-Up Sets.

For example, when I do incline bench press. Warm-up 135 for 10,
Warm-up 2 225 for 4. Set 1 260 for 4-6 reps | Set 2 225 for 6-8
reps | Set 3 195 for 8-12 reps. Rest 3 minutes between sets

It will take 1-2 sessions to figure out where you’re at to

start.
 2. WEIGHTED DIPS – 3 Sets of AMAP with an RPE of 8

AMAP stands for as many reps as possible.

RPE = Rate of Perceived Exertion. This is how difficult it is

out of 10. So a 10 would be extremely difficult and you barely
are able to crank out that last rep

3. SMITH MACHINE SERIES – 2 ROUNDS

Go to the smith machine. Set the bar 3 higher than the floor.

Set 1 – As many reps as possible of push-ups with a wide grip

Set 2 – Lift the bar one peg higher, it should now be 4 levels
above the floor. Do as many push-ups as possible with a regular
grip

Set 3 – Lift the bar one peg higher. Do underhand push-ups. As

many as possible

Set 4 – Keep the bar where it is. Do close grip pushups. As many
as possible

Rest for 2 min and do one more total round of the entire thing.
Between each mini push-up set no rest

4. Tricep Cable Pushdown 3 Sets of 10-12 RPE 7

Use the ^ shaped tricep pushdown attachment.

5. Tricep Cable Pushdown 2 Sets AMAP

(Take of the attachment put the weight on the lightest of 5-

10lbs. hold just the head of the cable and do one arm tricep
pull downs for as many reps as possible)

6. Cable Fly’s 3 Sets of 10-12 RPE 7

 7. Dips Finisher. Do unweighted dips 4 total sets of as many
reps as possible

Day Two – Back & Biceps

1. Weighted Pull-Up – Reverse Pyramid Training 3 Sets

2. One Arm DB Preacher Curl - 4 Sets Reverse Pyramid Training

3. Lat Pull Down – 3 sets of 8-12 reps RPE 7

4. Reverse Grip Straight Bar Cable Curl – 3 Sets of AMAP RPE 6

5. Row Machine One arm at a Time – 4 sets AMAP RPE 6

6. DB Hammer Curl 2 Sets of 10 RPE 7

7. Barbell curl finisher – Take an empty bar and do 2 sets of

as many curls as possible. If the bar is too heavy use a
20lb straight bar

Day Three – Shoulders

1. DB Shoulder Press – Reverse Pyramid Training 3 Sets

2. Barbell Shoulder Press – 4 Sets AMAP RPE 6

3. DB Lateral Raise 4 Sets AMAP RPE 6

4. Rope Pulls – Use the rope cable attachment. Go down on one

knee. Pull the rope toward your head. 4 sets AMAP RPE 6
In this picture Greg is on two knees. I personally prefer one
knee.

(rip Greg Plitt, huge inspiration/legend)

5. Tricep Pushdown Machine 4 sets AMAP RPE 6

I personally like adding in 1-2 triceps movements to my
shoulder days

6. Bradford Press 3 sets RPE 6 AMAP

LEGS

I have a unique approach to legs. It works for most people.

However, those with VERY skinny legs will want to follow a
standard bodybuilding approach to leg training.

I personally prefer to train my legs as athletically as possible

incorporating only 1-2 bodybuilding/powerlifting style
movements.

I also like doing circuits for my leg training. The entire

workout finishes quick and I often do cardio on my leg days.

CIRCUIT (immediately go to the next exercise with no rest)

1. Box Jumps AMAP RPE 6 (rpe 6 on this means height of the

jump is a 6/10 difficulty)
2. Hamstring Focused Deadlift AMAP RPE 4 (the weight on the
bar is a RPE of 4 meaning I get about 12-15 reps)
3. Kettlebell Sumo Deadlift AMAP RPE 3 (I use about a 45lb
kettlebell and do as many reps as possible 12-20)
4. Calf Raises AMAP

END CIRCUIT (rest 2 min between do 3-4 rounds)

After the circuit is over I’ll finish up my leg day with 2-3
bodybuilding style movements

1. Weighted Calf Raises 4 sets of AMAP each Leg RPE 6

2. Leg Press Machine 3 Sets 8 RPE 8
3. Hamstring Extension 2 SETS AMAP (will sometimes snag a band
on the bottom, and hold the band for extra resistance)
 4. Body Weight Glute Kickbacks – 2 Sets of 40 reps on each leg

After this I’ll do cardio. Treadmill walking for about an hour 6

incline, 3 speed

EXERCISE ROTATION/TWEAKS

Those are the specific exercises I’ve selected for myself. When
working with clients I’ll look at their body. Identify
strengths/weaknesses and adjust the program.

Exercise rotation is one of the biggest keys to this program.

Whenever you stagnate on a specific movement. Meaning your
progress slows down and you’re not seeing increases in strength
for a long period of time you then switch up the exercise to
something similar.

For example. If I get stuck at 240lbs incline bench press for 8-

10 weeks with no change. I will rotate out that exercise and do
incline dumbbell press, or machine incline press for 6-8 weeks.
Often when you return to the bench press you’ll notice a
difference in strength.
I usually train one day on, one day off. On the off days I just
do a bit of cardio.

I really push myself on the days I do train. And my body needs

that day in-between to recover

Training means nothing without recovery. Recovery is when the

actual muscles develop. Not in the moment you’re at the gym.

Which is why sleep, good nutrition, and the day off in between
allows for maximum recovery.
I may update this book soon. But that is the plan I used and the
plan I use with most of my training clients.

Want me to create a custom plan tailored to your needs?

Want me to hold you accountable and be there every step along the
way to make sure you get to your goal?

A custom plan or online coaching may be a great fit for you. I

only work with 10 people at a time to insure maximum quality of
service.

If you want me to coach, you along the way apply for a spot at:

Yous.co/trainme
THE REST IS UP TO YOU