TRAIN WITH GUNEET

THE

PLAYBOOK
MANAGE FITNESS AND WORK
 TRAINWITHGUNEET

Intro

THE 9-5 PLAYBOOK

Note from the Author

Hi there! Congratulations on taking the first step towards being fitter,

healthier, and 10X more attractive.

And no, I’m not questioning your attractiveness today; I’m pretty sure
you’re a 10 on 10. But does it hurt to be an 11?

If you’ve got this guide, you’re either a TWG member or you got this
for a small cost. Any other way isn’t legal ;)

But I can promise you, this will be worth 100X the amount you paid,
and most of all, worthy of your time and attention.

This book is written in a way that might seem like it’s written for kids.
Easy to understand and with a lot of visuals.

I promise not to leave you hanging with just knowledge; I will, in fact,
help you put things into motion with a simple plan of action.

Let’s get started.

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The Problem This

EBook Solves
Fitness today is a big market.

Health and wellness are among the top 5 things people talk about today. But
yet these topics are widely misunderstood, mostly out of ignorance.

This Ebook is specifically designed for Corporate Employees. So this is for

you if you work a 9-5.

This Ebook will give you all the fundamentals you need to:
Fix chronic pains
Lose stubborn fat forever
Build strength and muscle
Bulletproof energy Levels
Fix gut health forever
But why listen to me? Well, because
I’ve been doing what I preach for more than 5 Years
I work a 9-5, run a successful coaching business, live alone, cook and stay
in shape
And that I have helped 100s of Corporate employees DO EXACTLY THAT!
If you still don’t trust me
Loan me your attention for the next couple of pages
If you still do not feel this can help you, drop me a message on Instagram
with a reason.
And I’ll process a 100% REFUND NOW.
Now that we have all that in the picture, here is how this is structured.

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Index

Table of STEP O : EXPECTATIONS

Goal Setting
Myth Busting
06
07

Contents
Foundational Principles 08

STEP 1 : NUTRITION
Tracking Your Food 10
ThePortioning
Plate Split 12
Health Pointers 17
Cholesterol, Sugar, Alcohol 18

STEP 2 : EXERCISE
Tracking Your Workouts 20
Planning The Plan 21

STEP 3 : LIFESTYLE
Work With Your Body 23
Foundational Habits 24
Fixing Gut Health 24

STEP 4 : DO IT FOREVER
Lifestyle Integration 26
Managing Meals 27
Managing Exercise 28
Managing Social Life 29
Special Bonus 29

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Step 0 : Expectations

Goal Setting
Setting realistic goals is the key to keep going

“Enjoying the process”

Everyone talks about enjoying the process
Humans aren’t wired like that. Two words, POSITIVE FEEDBACK.

Results matter
If we do not bear the fruit of our work, we WON’T work, PERIOD.
We at #teamTWG ensure quick wins within the first 3 weeks for this
exact reason.

Goal Setting
I am not going to bore you with asking yourself common questions to set
your goals. (What, why, when etc)
I will tell you what you need to do.
It’s actually very straightforward.
People want to lose fat, have a flat midsection
Some decent muscle definition
Good energy levels
Good strength levels and no joint pains
Bulletproof digestion
You might or might not have some of these goals. You might want less or
more of one.
I am simply going to tell you what you need to do for each of them. Do
less or more of what I tell you.

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Step 0 : Expectations

Myth Busting
You can eat carbs after 6PM
(In fact eating more carbs during the second half is better for energy)

Lifting weights doesn’t stunt growth

(In fact it promotes growth)

Lifting weights won’t make women look like men

(Anabolic steroids do that)

Whey protein is completely safe to consume

(Just be aware of adulteration and purchase from LEGIT Sources only)

Dal is not a protein source

(In 100gm lentil dal (highest) has 30gm protein, 65gm carbohydrate)

Lifting weights will not make you less flexible/mobile

(Flexibility and mobility are both likely to increase with weights)

Doing lots of cardio will help you lose weight

(1 Slice of pizza is 30 mins of high intensity cardio. Don’t expect to outwork a
bad diet )

Stretching will help get rid of pains and injuries

(See a physiotherapist, you might end up injuring yourself further with these
google searches )

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Step 0 : Expectations

Foundational
Principles
Higher the flexibility, longer it takes to see results.
Flexible approach means more room for mess ups. Its okay, just understand
the consequences.

What gets tracked gets improved.

Tracking will not only give you better data to make better decisions, It will
also consciously remind you of your goals.

More predictable the input, more predictable would be the outcome.

More accurately you track the inputs better you can predict results.

It takes sacrifice in the short term to strive for balance in the long
term.
Think of it as a loan from the bank, you cannot hope to enjoy before the
debt is paid. Pay the debt, sacrifice, then strive for balance. The loan here
being the bad health decisions over the years.

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Step 1 : Nutrition

Tracking Your Food

We’ve all heard about calories. If not don’t worry, its just a unit of energy.
Have you heard of energy in energy out?

Tracking your food

Ideally tracking your food is the most accurate and predictable way to go
about things.
And remember the foundation principles.
So when at home, try and get this done

Do we need to track?
I have clients at #Teamtwg who have made transformations without
ever using a food scale.
So rest assured that is possible too.
But if you hit a roadblock, tracking will help clear it for you
Closer to the lifestyle integration phase, we will try and get rid of tracking.

But remember the quick wins needed for the initial trust in process?
Tracking is 100% more likely to get you there.

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Step 1 : Nutrition

Tracking Your Food

1) FOOD WEIGHING SCALE
Most Accurate
No Guesswork
Highly Preferred

2) MEASURING SPOONS
Less Accurate
Some Guesswork
Use When 1 Not Available.

3) PLATE PORTIONING
Least Accurate
Lot More Guesswork
Could be used while eating out.
(50% Veggies, 25% Protein, 25%
Carbs)

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Step 1 : Nutrition

Plate Portioning

Excerpt from TWG Exclusive Create Your Plate

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Step 1 : Nutrition

Choice of Vegetables

Excerpt from TWG Exclusive Create Your Plate

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TRAINWITHGUNEET

Step 1 : Nutrition

Choice of Protein

Excerpt from TWG Exclusive Create Your Plate

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TRAINWITHGUNEET

Step 1 : Nutrition

Choice of
Carbohydrates

Excerpt from TWG Exclusive Create Your Plate

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TRAINWITHGUNEET

Step 1 : Nutrition

Choice of Fats

Excerpt from TWG Exclusive Create Your Plate

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 TRAINWITHGUNEET

Step 1 : Nutrition

Health Pointers
Most coaches haven’t even heard of this. Which is sad!

What affect cholesterol levels?

Two types: HDL and LDL
HDL - Good cholesterol
LDL - Bad cholesterol
HDL will go up with Omega 3 fatty acids.
Flax seeds and chia seeds contain ALA which converts to EPA,DHA.
ALA, EPA DHA ( = Omega 3)
LDL will go down if
You reduce fried foods
Excessive animal based fat (ghee, butter, cream)

Is sugar bad?
Sugar isn’t the devil.
Excessive sugar is.
1 tsp of sugar is around 15 calories
In your tea adding won’t affect as much.
And sugar in tea doesn’t cause diabetes.
Instead avoid eating highly sugary foods more than 2 times a week.
The want to eat more effect
Sugar spikes insulin
When insulin goes down body demands more
Ghrelin your hunger hormone also maybe effected causing fake
hunger cues making you eat more.
Now you’re equipped to take decisions.

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Step 1 : Nutrition

Health Pointers
Is alcohol bad?
Simple answer? Yes. There is nothing good about consuming it.
Do you need to stop it? No, there are plenty things we might do that we
know aren’t good for us but give us some form of pleasure.
Moderation is key
If you have any health conditions, as a stressor to the body this can
impede recovery.
On a fatloss diet, when calories are low, effects can be as adverse. Bad
digestion, ruined energy, messed up appetite.
Drink responsibly. Here is a cheatsheet⬇️

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Step 2 : Exercise

Tracking Your
Workouts
By this I do not mean tracking the amount of calories burnt. I mean tracking
the weight you lifted on various exercises. Amount of calories you burnt isnt
a viable marker for strength training.

Tracking your workouts

Recording videos and noting the weights used is utterly important to
improve and plan progression.
And remember the foundational principles.

Do we need to track?
Simple answer? No
Longer answer? No but that comes at a cost of less improvement and
that means you are not going to make as much progress as you could
have.
You choose.

How to track?
It can be as simple as putting it in your notes.
You can also try workout tracker apps like Strong and Hevy.

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Step 2 : Exercise

Planning Your Plan

Planning your plan?
I’m not going to go very deep here
I have another entire ebook on this that you get for FREE
Get “Beginners Guide To Training”

As a Corporate Professional
Minimum 3 Days a week of strength training. Can go up to 5.
Minimum 2 Days of cardio .
Do this and you’ll get there.

FREE BONUS

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Step 3 : Lifestyle

Work With Your Body

When it comes to achieving a successful transformation, your lifestyle habits
play a huge role,

What do I mean by this?

Its important to set yourself up for success.
You do that by making sure everything you do is either aiding your goal
or neutral to it.
For example stocking your fridge up with sugary, calorie dense foods
while you want to lose fat. Doesn’t seem like a good action right?
Similarly sleeping at 4AM and getting up at 2PM isn’t going to aid or help
with those late night cravings.

Foundational Habits
I would like to call these the non-negotiables of killing it on your fitness
journey
Fixing Activity levels
Fixing your circadian rhythm (elaborated on next page)
Fixing your gut health (elaborated on next page)

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Step 3 : Lifestyle

Work With Your Body

Fixing your circadian rhythm (sleep-wake cycle)
Don’t need to be too early
Wake and sleep in time (Latest 9 AM Wake)
Have a pre sleep wind down
Have the right amount of water
Time meals to aid your daily work
20 Minutes of Sunlight Exposure (AIDS MELATONIN PRODUCTION)
Do something productive (DOPAMINE RELEASE)

Fixing Gut Health

Chew more, take time to eat. GAME CHANGER for satiety.
Don’t eat if you’re anxious, breathe slowly (4-4-4 method) and lie
down with feet up to relax, this is a legit method LOL
Less processed food
Avoid too much spice
Avoid fried foods
Increase fiber intake
Eliminate allergens, if you have an irritable gut search FODMAP on
google. Carefully identify and eliminate foods your body cannot
tolerate.

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Step 4 : Do It Forever

Lifestyle Integration
Its time to put it all together
You might have doubts on How to
Manage meals? IDK how to cook.
Manage exercise? I don’t have time.
Manage social commitments and life?

“It takes sacrifice in the short

term to strive for balance in
the long term.”
Remember the above quote? You might have read this in the
foundational principles section.

Understand that its not a piece of cake, which is why transforming is

considered an achievement.

Be ready to take it on as a challenge! And there is nothing that can stop you.

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Step 4 : Do It Forever

Managing Meals
Learn To Cook
I am truly sorry but there is no hack around this.
Its a basic life skill
Not knowing how to cook isn’t a flex
If you don’t know how to cook, you can’t even guide people well enough
to cook for you.
Atleast learn how to cook the following
Your major protein source
Low fat paneer
Chicken breast
Eggs
Soya
Your major carbohydrate source
Rice
Roti
Your vegetables
Learn to saute, airfry (writing “learn” feels weird since its a 10
minute job)

You don’t need to be a masterchef

Just need to be independent enough to not blame your bad health on
“I don’t know how to cook”
“My cook uses too much oil”
“Food is made for the entire household”
“I order every meal”

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Step 4 : Do It Forever

Managing Exercise

When do I go? I have no time!

I was always a guy who went to the gym in the evenings well fed.
But that was back when it was the only thing I had to do in a day
Prefer mornings for most working professionals assuming your work
timings are 9-5ish.

The Science?
Cortisol is the highest in the morning
Workout within 1-2 Hours of waking (provided your circadian is fixed)
Cortisol is the stress hormone, it makes you alert and active.
Body is primed for performance at the time
Cortisol goes down as the day progresses.
Raising Cortisol closer to the time you sleep, can mess up sleep.

The Logic?
No social commitments early in the morning
No work liabilities
Missing workouts is now out of the equation.
Training fasted doesn’t have that major an effect, habit does.

So while it might seem like you lost strength training in the morning, give it 1-
2 weeks and it’ll set in.

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Step 4 : Do It Forever

Managing Social Life

How do I manage social events?
Remember the plate portioning advice I had for you?
Follow that.
Diet Coke and soda is always better than normal coke
Its okay to enjoy every once in a while
One night hasn’t made the progress and it will not break it

You’re now equipped to almost a 100% to go

the extra mile and make this work.
BEST OF LUCK, THANKS FOR READING

End of Section

Special Bonus
MORE DETAILS COMING SOON.
Also by the way since you made it this far, let me tell you that I am giving away
5 free slots worth (INR 10,000 each) for the CorpWellness50 Challenge.

STEPS TO ENTER THE GIVE AWAY

If you actually enjoyed this book and feel like it helped you and holds the potential to help people you know.
Share it on your Instagram Story and tag @trainwithguneet with an honest review.
Incase you have a private account, drop me a DM with the review!

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