THE TRANSFORMATION TEN

A simple guide to looking and feeling your best.

 What's up, everyone! 
I'm Rob...

I'm a certified personal trainer, nutrition coach and

mobility specialist based out of Los Angeles - and my
mission is to make fitness easy.

Think of this eBook like the "SparkNotes" to your goal

body.  I'm not going to throw science-y fitness terms
around or list every muscle in the body - but I will give
you what works.

These methods have been used by thousands in

achieving their fitness goals. Now it's your turn! 

Let's get started!!

 1. ACCEPT THE PROCESS

start 6 months 1 year

results take time

I’m going to be real - it’s impossible to get to our goal body by tomorrow, next
week or next month and sustain it. Lasting results require many months (or
years) of consistently working out and eating right. If we nail the nutrition and
training protocol, here’s what kind of results to expect…

1 week: Face may look slightly leaner, but no change to our appearance.
1 month: Clothes fit looser and may see some muscle definition
6 months: Noticeable changes in appearance - especially to friends and family.
1 year: Huge changes in lean muscle and fat loss. You may hit your fitness
goals.

Abandon unrealistic expectations early on and embrace the journey by accepting

the process.
 Results require repetition
Most people go wrong by constantly switching up their diets
and training programs - which absolutely kills their results.
Because the best results come from repetition.

At the gym, the main goal is to repeatedly work on key

exercises. As we get better at the movements, our bodies will
adapt by building strength and lean muscle.

The same goes for nutrition - the goal is stick to the game
plan long enough to see results. This will require consistency
in meal planning and sticking with go-to healthy meals (which
we'll cover below). 

results require preparation

To make healthy habits stick, we need to set ourselves up for
success.

Let's start with the kitchen:

Toss all the junk foods (or other
convenient foods you tend to overeat)
Replace them with a variety of organic
proteins, veggies and fruits (grocery
suggestions in Chapter 8). 
Invest in pots/pans, a blender, to-go
containers and blender bottles.
Now, outside the kitchen:

Scan menu's before eating and find healthy options at

local restaurants
Schedule in workouts before the week starts. 
Get an accountability partner or coach
Monitor progress using the fit of clothes and the mirror,
NOT the scale. 
Don't try to be perfect - know that this is a life-long
process that you can't mess up.  
 2. BE MINDFUL

what and why?

Mindfulness is the ability to focus on the present by bringing attention to our
body - and it’s crucial for results. By calming down our minds we can control
our eating patterns and reach peak performance during our workouts.

This should be something you practice daily. Most find it super easy to start
with an app that will help you do so. Here are some of my favorites:
Headspace
Calm
Insight Timer (free)
 when eating...
Ask yourself, "Am I hungry or bored?"

Sit down and eliminate distractions (TV, phone, etc)

Drink a glass of water

Eat slowly, taking sips of water between bites

Chew thoroughly and taste your food

Stop eating when you're full

Notice how the food makes you feel

when training...
Review the workout before

Eliminate distractions (calls, text, TV, etc)

Throw on an awesome workout playlist

Slow down and focus on your breathing

Take time to warm-up properly (noticing any tight muscles)

Focus on the muscles being worked and how the exercise feels

Notice how good you feel after

 3. LEARN THE PROGRAM

the best routine in the game

If you are looking to build a lean, aesthetic and mobile physique, you're in the
right place. Below, you'll find a specialized routine that has helped thousands
of my clients (men and women) transform their bodies. 

While it is simplistic and only includes two workout days, it's got everything
you need to take it to the next level - including customization, key exercises,
optimal frequency and specific rest days. 

To make it more specific and individualized, you’ll use the program as an

outline - inserting your own exercises (but more on this soon).  

Copy down the routine and get ready to make some changes…
 workout 1: Push
order exercise sets reps

1 Mobility Routine 1 -

2 Squat  3 10, 8, 4-6

3 Bench Press / Pushup 3 10, 8, 4-6

4 Bridge / Lower Push Accessory 3 10

5 Overhead Press 3 10

6 Dip / Upper Push Accessory 3 10

7 Lower / Upper Push Accessory  3 10

8 Core 3 10

9 Core 3 10

workout 2: pull
order exercise sets reps

1 Mobility Routine 1 -
2 Deadlift 3 10, 8, 4-6
3 Pull-up / Chin-up  3 10, 8, 4-6
4 Row 3 10
5 Lower Pull Accessory 3 10
6 Upper Pull Accessory 3 10
7 Upper / Lower Pull Accessory 3 10
8 Core 3 10
9 Core 3 10
 Beginner
Notes:
monday Push
Whether you are just
Tuesday Off starting, had some time
Wednesday Off off from the gym or just
super busy, this is your
thursday Pull go-to routine. 
friday Off
Saturday Off
sunday Off

novice
monday Push Notes:
Tuesday Off After a month or two on the
beginner routine, move on to
Wednesday Pull
this one
thursday Off Cycle Push and Pull days on
Monday, Wednesday and
friday Push
Friday
Saturday Off Ex: If you do Push on Friday,
you will hit Pull on Monday
sunday Off

pro
monday Push Notes:
Tuesday Pull Add in a 4th workout day after
you've completed 3 months on
Wednesday Off the Novice program.
thursday Push Feel free to change up the
exercise variations
friday Pull Awesome routine to ramp up the
Saturday Off progress
I don't recommend adding a 5th
sunday Off day 
 4. CUSTOMIZE THE EXERCISES

pick your own exercise variations

We all have different fitness levels, prior injuries, builds and preferences. So you
will choose your own exercises. 

The exercises are listed by progression (the first being the easiest and last the
hardest).  The first set of exercises are the main lifts. They are responsible for
80% of your results in the gym. The second are the accessories, which will be
used to target smaller muscles and finish off the big ones. 

 Once you feel you’ve conquered the form, maxed out the reps or gone up in
weight, feel free to progress to the next (~ 4-6 weeks). Keep track of your lifts,
reps and weights (especially on these). Aim to increase the weights by five to
ten percent each week - but only if the form is tight.
 Pick up the weight
Bodyweight Squat
squat Box Squat
Set up your feet outside your shoulders
and toes pointed out slightly 
Goblet Squat  Reach your hamstrings back by tilting your
Barbell Squat torso 
Sit down into the squat by driving your
Barbell Front Squat knees out. 
Return to the top, squeeze your butt,
tighten your core and repeat.

Bodyweight Hip Hinge Stand directly over the weight 

deadlift Sumo Deadlift
Hinge at the hips and grip your hands
firmly around the weight
Trap Bar Deadlift With your shoulders back, butt down and
Barbell Deadlift chest tall, tighten your abs
Keeping your back flat and weight close to
your legs, push through the heels to pick
the weight up
Squeeze your butt and core at the top
Drive your hips back to set the weight on
the floor

push up Knee Push-up Position your hands shoulder-width apart

with your feet together
Incline Push-up
Squeeze your butt and brace
Bodyweight Push-up through your core
Decline Push-up Lower to the floor keeping your elbows in
Push up to the top and repeat 

Machine Seated Press Lie flat on the bench with your feet planted
bench Dumbbell Bench Press firmly on the floor
press Dumbbell Incline Press
Pull your shoulders back and rotate your
elbows in before lifting 
Barbell Bench Press Keeping your wrists straight, lower the
Barbell Incline Bench Press   weight to the center of your chest 
Touch it to the center of your chest and
push the weight up  

Machine Assisted Dip Squeeze your butt and tightening your

dip Bench Dip core
Keeping your shoulders back and feet
Superband Assisted Dip together, lift yourself up on the bar
Bodyweight Dip Keeping your elbows in, core tight and
Weighted Dip   shoulders back, lower into position by
letting your chest sink down
Push yourself up by extending your
elbows 
 Machine Assisted Pull-up Grab the bar shoulder-width apart. 
pull-up Band Assisted Pull-up
Brace your core by squeezing your butt
and abs. 
Bodyweight Pull-up With your head between your shoulders
Weighted Pull-up  and feet together, pull yourself up 
Keeping your feet in front of you, pull your
chest to the bar
Lower your body all the way down 

Seated Cable Row Brace your core by squeezing your butt

row Incline Dumbbell Row and abs. 
Grab the weight and pinch your shoulder
Dumbbell Bent-over Row blades back
Pendlay Row With your head fixed between your
Barbell Row   shoulders
and core tight, pull the weight to your
stomach
Slowly bring the weight to the initial
position 

Seated Overhead Press Grab the weight and position it directly

overhead Standing Overhead Press over your shoulders
press Barbell Strict Press 
Pull your shoulders back, squeeze
your butt and tighten your belly 
While keeping your elbows in, pull
your head back slightly and press the
weight up
Lock your elbows out at the top with
the weight directly above your head 
Lower the weight by pulling your head
back slightly 

Bodyweight Bridge Sitting on your butt (with the weight on

bridge Bodyweight Bench your hips), plant your feet on the floor
(and upper back on a bench/box)
Bridge Squeeze your butt, tighten your core and
Barbell Bridge pull your shoulders back
Barbell Bench Bridge With your stomach tight and chin down,
push through your heels 
Once you reach the top, tighten your
butt and core
Slowly return to the ground with your
weight on your heels
 accessory movements
Check out some of my favorite accessory movements. Try different variations and
feel free to throw in your favorites. Again, these movements shouldn't be super heavy
or taxing. Use accessories to work on smaller muscle groups or fatigue the ones you
already hit. 

upper push upper pull core

Chest Back Cable Chop
Incline Bench Press Single-arm Row Cable Twist
Squish Press Renegade Row Russian Twist
Cable / DB Fly Inverted Row Cable Crunch
Push-up Pullover Curl-up Crunch
Lat Pulldown Reverse Crunch
Shoulders Suitcase Crunch
Lateral Raise
Rear Delts / Traps Plank
Single-arm Overhead Press Reverse Fly Side Plank
Landmine Shoulder Press  Face Pull Plank with a Hip
Arnold Press Upright Row / High Pull Twist
Y-Raise Plank to Push-up
Shrug Plank with DB
Triceps
Biceps Transfer
Close-grip Bench Press
Weighted Plank
Cable Pushdown Spider Curl
Straight- leg Sit-up
Skullcrusher Incline Curl
Swiss Ball Rollout
Diamond Push-up Hammer Curl
Ab Wheel Rollout
Cable Curl
Decline Leg Lift
lower push Slider Knee-in
lower pull Slider Pike
Quads Slider Body Saw
Step Up
Hamstrings
Slider Walk Out
Reverse Lunge Swiss Ball Hamstring
V-Up
Split Squat Curl
Hollow Body Rock
Romanian Deadlift
Captain's Chair
Glutes Landmine Deadlift 
Leg Raise
Donkey Kick Single-leg Deadlift
Hanging Leg Raise
Clamshell
Cable Pull Through
Frog Thruster
Single-leg Bridge / Thrust
 5. WARM-UP LIKE A PRO

properly warming-up is crucial

Most of us (if not all) have insane amounts of tightness and stiffness throughout our
bodies. Whether it’s from sitting at a desk, constantly traveling or poor movement
patterns from past injuries - the issue needs to be corrected before you touch a weight.

We will start each workout with 10 minutes of active stretching and find another 10-15
minutes post-workout to roll out. Feel free to roll out anytime after your workout. Most of
my clients do it while watching TV before bed.

what you'll need:

Foam roller (needs to be hard and spiky)
Superband, resistance band or dowel
(Optional) Lacrosse ball or tune-up ball for small areas
 pre-workout active warm-up
Before we workout, we need to get the blood flowing and muscles
"turned on". 

For this routine, you will need super bands, a hip circle and a foam roller.
I recommend the SlingShot Hip Circle and INTEY Bands (set of 4) 

Do 1 set and 10 reps of:

Band Pass Throughs

Band Pull-Aparts
T-Spine Extensions 
Hip Circle Lateral Walks
World's Greatest Stretch

post-workout rolling
To break up tight muscles, improve range of motion and speed up
recovery,  we need to roll out. Rolling can be done at anytime of the
day (except pre-workout since it relaxes our muscles and nervous
system). 

 When you hit a problem area, focus on it by slowly applying

pressure. Once it starts to release, start moving back-and-forth and
side-to-side until you break it up completely. This can be done with a
hard, spiky roller or tune-up ball. I recommend the Rumble Roller.

Spend 1-2 minutes on problem areas:

Upper Back Roll

Lat Roll 
Pec Roll 
Calf Roll
Hamstring Roll
Glute / Outer Hip Roll 
 6. STEP UP YOUR RECOVERY GAME

recovery = results
Intense workouts are stressful for our bodies. We need to give it time and take
precautions to fully repair and strengthen. If we don't and continue to push
through, we can experience... 

Decreased strength and muscle

Inflammation, joint pain and injuries
Chronic fatigue
Mood disorders

So, let's stay away from these and make sure our recovery game is top-notch.
Check out the keys to recovery on the next page.
 No sleep, no results. Let's aim to sleep 7-9 hours
Sleep per night. If you struggle with sleep, here's some
ways to improve it:
Aim to go to sleep at the same time each night
Keep your bedroom dark, cool and quiet 
No caffeine late in the day
Don’t go to bed on a full stomach
Diffuse lavender oil in your room
Try supplements like magnesium and melatonin

Eating enough protein is crucial for recovery. If you

Protein are finding it difficult to eat enough, its probably
best to throw in a high quality powder. Here are
some of my favorites:
VegaSport Performance
Orgain Organic Protein 
Ancient Nutrition Collagen Protein

Make sure you take time to sit down, turn off your
chill mind and do absolutely nothing. Relaxing can do
wonders for recovery.

Meditate
Read a book
Watch a movie
Get a massage 
Go to acupuncture 

light activity On non-lifting days, choose a light, relaxing activity

to do for 30-60 minutes. Examples include:

Walking
Hiking
Yoga
Pilates
 7. TRACK YOUR CALORIES

calories first
Getting to your goal weight starts with eating the right amount of calories.
Here's an easy, but effective way to determine the correct amount.  

To lose fat, multiply your bodyweight x 11

To lose fat quickly, multiply your bodyweight x 10

To build muscle, multiply your bodyweight x 15

To build muscle quickly, multiply your bodyweight x 16

Note: These equations are for someone who is "moderately active". For
example, you may work a desk job, but still exercise for 3-5 hours per
week. If you are on your feet all day, add 1 to each equation. 

Once you get the number, let's plug it into MyFitnessPal and start keeping
track. I'll show you how to set it up on the next page. 
 SETTING UP MYFITNESSPAL

1. CREATE AN ACC0UNT
Create an account for MyFitnessPal using your email, Facebook or
Twitter account 
Plug in all your information 
Ignore the calculations MyFitnessPal gives you 

2. PLUG IN CORRECT CALORIES

From the home screen, click on the 'More' button at the bottom of the screen
Then click the 'Goals' heading
Under the 'Nutrition Goals' section, hit the 'Calorie, Carbs, Protein and Fat
Goals' section 
Enter your calorie goal and adjust the numbers accordingly. (I recommend
setting carbs to 30%, protein to 35% and fat to 35%

3. TURN OFF ACTIVITY

Go to the 'More' button 
Select 'Steps' and choose 'Don't track steps'
And do not pair with any tracking devices or apps. 

4. TRACK YOUR FIRST MEAL

Click on the 'Diary' button on the bottom of the screen
Hit the 'Add Food' button below the appropriate meal 
Search for food by entering it in manually and looking through their
database or scan the barcode (if it's packaged).
Keep track of your calories during the day

Note: Don't worry about finding the exact food item - it's only an
approximation. Instead, find one that looks like what you ate and make an
accurate approximation on the serving size. Be sure to check out the "Eye-
balling Serving Sizes" guide below!
EYE-BALLING SERVING SIZES

Protein
1 serving 
= 1 palm
= 4 oz

Veggies
1 serving
= 1 fist
= 1 cup

Carbs
1 serving
= 1 cupped hand 
= 1/2 cup

Fats
1 serving 
= 1 thumb 
= 1 tbsp
 8. EAT FOR NUTRIENTS

nutrients next
Most of us are nutrient deficient - lacking essential vitamins and minerals our
bodies need to function properly. This includes....

Essential Amino Acids (from protein)

Vitamins D, E & B
Iron, Calcium, Iodine, Magnesium
Choline, Omega-3s, etc.

By consuming the right kinds of foods, we will feel a 1000x better - increasing
our energy, fighting off disease, reducing mood disorders and etc. Eat from the
list below and you'll be all set.
 PROTEIN
Aim to consume one gram Chicken Breast Eggs Lean Beef White Fish
of protein per goal
bodyweight. If you
struggle, purchase a
protein powder. Protein Powder Beans Lentils Salmon

VEGGIES
Aim to consume at least
Broccoli Cauliflower Leafy Greens Greens Powder
4-10 servings of veggies
per day. If you struggle,
buy a greens powder.

Brussel Sprouts Tomatoes Onions Peppers

CARBS
Stick to starchy Potatoes Squash Peas Beets
vegetables, low-sugar
fruit and other fibrous
carb sources. Avoid
carbs that are processed Carrots Oats
Berries Pumpkin
or high in sugar. 

FATS
Consume healthy
Avocado Coconut Oil Nuts Seeds
monounsaturated fats
that are rich in Omega-
3s

Ghee Olive Oil Nut Butters Dark Chocolate

 9. EAT LESS INFLAMMATORY FOODS

what's the deal with inflammation?

Inflammation is our bodies response to anything harmful. When it senses a foreign
invader, it directs blood flow to an area - which causes swelling. 

When this happens, we are at risk for...

Joint pain and injury

Digestive issues
Unexplained weight gain / loss
Low energy and sex drive
And plenty of other things we don't want

Certain foods can trigger this response in the body. So, let's do our best to limit
anything on the list below.
 TRY TO AVOID THESE:

SUGAR
Candy Cola Bread Cereal Dessert

GLUTEN
Wheat Rye Barley Chips Soups

 CONVENTIONAL
 DAIRY
Whey &
Milk Cheese Yogurt
Casein

ALCOHOL
Beer Wine Liquor Champagne

ARTIFICIALS
Splenda No-calorie Low-calorie Gum
Drinks  Toppings

TRANS FATS
Fried Food Processed Frozen Foods Stick Butter
Snacks
 10. ADVANCE YOUR NUTRITION

1. food sensitivity testing

If you're on-point with nutrition and still feel tired, foggy, headaches or stomach
distress, you may want to get tested for food sensitivities. 

Food sensitivities are tricky because they don't show symptoms immediately.
Instead, they develop slowly overtime. But, once you figure out what foods are
causing it - you'll feel 1000x better. I recommend using EverlyWell
(www.everlywell.com). 

2. carb cycling
Carb cycling is my favorite style of dieting. By strategically eating more carbs on
some days and less on others, we can control calories and enhance fat loss.
Most find it super easy to follow. Check out the graphic below for more details.
 NON-LIFTING DAYS
On non-lifting days, we don't need a ton of starchy carbs (other than
vegetables). Let's stick to lean protein, veggies and fats on these days. Check
out the infographic below for details.

For each meal (assuming 3-4 per day), choose one serving of:

Two servings of protein One serving of protein

Two servings of veggies Two servings of veggies

One servings of fat One serving of fat

LIFTING DAYS
On lifting days, we need more carbs to power through our workouts. So, we will
strategically add in starchy carbs on these days. 

For each meal (assuming 3-4 per day), choose one serving of:

Two servings of protein One serving of protein

Two servings of veggies Two servings of veggies

One servings of fat One serving of fat

Two servings of carbs One serving of carbs

 3. INTERMITTENT FASTING
By limiting our eating to designated hours, we control calories
as well. The most common and sustainable approach to this is
16/8 method - fast for 16 hours and eat within an 8 hour
window. Here's how it's done:
Skip breakfast and only consume
0-calorie drinks (unsweetened
coffee, tea or water)
Break your fast around noon
Eat normally throughout the day
Stop eating after 8pm
Repeat

If fasting is uncomfortable or stressful, don't try to force

your body to do so. It's not for everyone.

4. KETO
The Ketogenic diet (also known as Keto) is an extremely high
fat, low carb diet that forces your body to use fat for fuel. Keto
can be helpful for those who struggle with stubborn weight loss,
water retention, sugar / carb addiction and high blood sugar. To
get in ketosis, set your macronutrient goals to:

5% carbs (less than 30g per day)

70% fat
25% protein

Keto is NOT for everyone (especially athletes). Minimizing

carbs can drastically decrease strength and workout
performance. Also, it requires a harsh adjustment period
that can result in flu-like symptoms.

 If you choose to try Keto, I recommend slowly decreasing

carbs and adding fat until you reach the target macros. 
 REFERENCES
Axe, Josh. “Inflammation at the Root of Most Diseases.” Dr.
Axe, 12 Dec. 2018, draxe.com/inflammation-at-the-root-of-most-
diseases/.

LaValle, James B. Cracking The Metabolic Code: The Nine

Keys To Peak Health And Longevity. Basic Health, 2003.

Link, Rachael. “Malnutrition: 10 Most Common Nutrient

Deficiencies.” Dr. Axe, 30 Jan. 2019, draxe.com/malnutrition/.

“Mindfulness.” Psychology Today, Sussex Publishers,

www.psychologytoday.com/us/basics/mindfulness.

Starrett, K., & Cordoza, G. (2015). Becoming A Supple Leopard:

The ultimate guide to resolving pain, preventing injury, and
optimizing athletic performance. Las Vegas, NV: Victory Belt
Publishing.