Day 3 - Warrior DNA Fit

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TRANSFORMing YOUR MIND & BODY!

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How You Can Track your Meals Using the In-App Meal Tracking Feature:

Note that only you are able to add Meals to your calendar. Trainers are not able to do this on behalf of you.

Adding the meal

1. To track a meal on mobile, select “+” on the bottom right to pull up the menu and select Meal.

2. Right away, after selecting to track a “Meal,” you will be able to snap a photo of your meal, upload a photo from your gallery, or skip the photo and go straight to logging the meal.

Searching for a Food & Barcode Scanning

3. Next you can add in all of the foods that make up your meal. This can be done by searching for the food in the search bar.

Set up the meal tracker in your app settings

use the guide below to adjust your macros

supplement guide

This guide will walk you through the different types of supplements that are available and their recommended use.

BUILD MUSCLE

PROTEIN POWDER

Protein powder is the key for muscle tissue repair and growth and it can also assist with your weight loss goals. Protein powders are a great addition to your diet to ensure you reach your daily recommended protein intake. Protein powders are also very convenient and good at any time of the day. If you are going to purchase a protein powder i suggest you pick a protein powder with more than 23g protein and less than 5g of carbohydrates and less than 4g of fat per serving, there are many protein powders out there like this but here are some recommended examples.

EHPlabs - OxyWhey

High quality pure whey protein with 5.3g BCAA's per serving plus it's boosted with MTC to stimulate metabolic activity and fat breakdown.

Dymatize ISO-100

High quality whey protein.

Gaspari Nutrition - Myofusion (MY PERSONAL FAVOURITE, I LOVE THEIR PEANUT BUTTER FLAVOUR)

A protein blend containing protein concentrate, isolate, egg albumen and milk protein isolate.

MusclePharm - Combat powder

A protein blend containing whey protein isolate, casein, whey protein concentrate, egg albumen, and a Digestive enzyme blend.

Recommended dose:

There is no exact answer to this, it all depends upon overall diet and protein requirements that you need.

CREATINE MONOHYDRATE

WHAT IS CREATINE MONOHYDRATE?

Creatine Monohydrate is one of the most researched sporting supplements on the market today, and for good reason too! Scientist and sports nutritionist alike will advocate this supplement for athletes undertaking high-intensity exercise.

Creatine is stored within a muscle to a limited capacity, it is a molecule that plays a crucial role in the production of energy during very high-intensity muscle contractions over a 1-10s period; think sprinting or lifting a weight all out.

When we maximally exert ourselves creatine can be the limiting factor in energy production. Creatine is used in the cells of our muscle to help regenerate energy but there is only so much available, taking up to 4 minutes to be fully restored. Thats where creatine powder comes in. If we can increase creatine stores we can improve our bodies capacity to maximally exert.

To get scientific - when we exert ourselves, a muscle will convert ATP (adenosine triphosphate) to energy leaving a useless ADP (adenosine diphosphate) molecule that must be rapidly converted back to ATP to sustain the effort.

ADP is converted back to ATP via a molecule called phosphocreatine. By donating its phosphate, ATP is formed leaving creatine.Therefore the faster we can reconvert creatine back to phosphocreatine, the faster we can reproduce ATP from ADP for muscle contractions.

As mentioned, phosphocreatines availability is limited, taking up to 4 minutes to be fully restored. Thats where creatine powder comes in. If we can increase creatine stores we can improve our bodies capacity to maximally exert.

CREATINE MONOHYDRATE BENEFITS

The benefits of Creatine Powder has made it into the force it is today, used for the recreational gym goer and elite athlete. The benefits found of Creatine Monohydrate range from contributing to increased muscle mass, improving energy levels, improving strength and overall improving physical performance in successive burst of short-term high-intensity exercise. Look at it this way, if you can do more reps or sprint for longer this means faster training adaptations.

Given the effectiveness of creatine, its safety is often a concern. Long-term daily creatine usage (+2 years) has been studied, investigators found no adverse effects on kidney or liver function or blood pressure. In fact creatine has recently been investigated for its neuroprotective benefits but the jury is still undecided on this one. The future of creatine research is exciting.

WHO IS CREATINE MONOHYDRATE FOR?

Creatine Monohydrate is perfect for everyone but primarily those who take part in high-intensity exercises such as footballers, cyclists, swimmers powerlifters and bodybuilders. As this powder has been made using a ‘200 mesh’ the particles have been refined to be easily dissolved in any shake or power; you can easily add it to any blend to make the ultimate concoction. Creatine Monohydrate can be easily added to any meal plan, diet and even any physique goal.

We are often asked whether females can supplement creatine. If you’re into sport or just trying to improve body composition then 100% you can. Creatine simply improves your output helping you achieve your goals faster.

Another concerned raised was regarding the increased weight through creatine supplementation. Whilst water is retained - the weight gained through this is negligible. With the increased training capacity - the benefits certainly greatly counter this.

WHAT IS CREATINE LOADING?

To speed up the process of muscle creatine storage within the muscle a loading protocol is often implemented. Although this is not essential, here's how. For the first 5-7 days take 0.3g per kg of bodyweight e.g. an 80kg should take 24g. Afterwards, you can reduce to a maintenance phase of 3-5g per day.

WHY BUY CREATINE MONOHYDRATE?

You should buy creatine monohydrate if you want to become the very best version of you. This supreme powder can help you build muscle mass, create energy and reduce fatigue. As described creatine monohydrate has been subjected to 100’s of tests, researching how it works in the body, so you can sip with confidence!

BCAA (BRANCHED CHAIN AMINO ACIDS)

Branched chain amino acids (BCAA's); leucine, isoleucine and valine are essential amino acids that the body cannot self produce. These BCAA's are absorbed directly into the muscle tissue rather than the liver, are metabolised quickly and can be used for energy. BCAA's are ideal for anyone wanting to support strength and power, muscle growth and recover quickly after workout sessions. Here are some good examples: EHPlabs - Beyond BCAA (my personal favorite) BCAA powder SciVation - Xtend BCAA powder Recommended dose: 5-20g per day.

WEIGHT / FAT LOSS

CAFFEINE

Caffeine is a powerful stimulant to the Central Nervous System. Caffeine affects the CNS causing more alertness and allowing for more intense focus. The chemical structure of caffeine is very similar to that of adenine. Caffeine is perhaps the most widely used agent to mobilize fat for use as fuel, and one that actually helps burn that fat by elevating energy expenditure (basal metabolic rate). Recommended dose: 400-800mg (spread out over the entire day) and DO NOT take high amounts if you have any heart conditions or using any other supplements containing stimulants.

YOHIMBINE

Yohimbine is an alpha-2 antagonist, meaning it inhibits the effect of alpha-2 receptors. This has many effects in the body including to help mobilise stubborn body fat. It also has tendency to increase heart rate and blood pressure. Recommended dose: 0.2mg/kg bodyweight. So a 70kg individual would take roughly 14mg in total.

FAT BURNERS

Fat burners are a a good addition to help you drop body fat and support your energy levels. There are many fat burners available on the market, most of them burning a hole in your pocket rather than burning your body fat. Rather than purchasing a fat loss supplement i personally prefer to supplement with specific ingredients (such as the ones listed above). However there are still some good fat burner products out there on the market such as: EHPlabs - OxyShred Destroys stubborn fat cells, promotes hyper-lipolysis, speeds up metabolism, boosts energy put you in a feel good mood. Driven Sports – Lean Xtreme You will feel good with low stress levels, good energy, and just an overall great mood. Genomyx – DCP (Damage Control Protocol) Good energy and endurance. Genomyx – H.E.A.T Good for appetite suppression, improves mood, aids in nutrient repartitioning. Recommended dose: As stated on the back of the product as it will vary depending upon product.

PRE-WORKOUT

BETA-ALANINE

Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. It will help increase muscular strength and power output, increase anaerobic endurance and delay muscle fatigue so that you can train harder for longer. Recommended dose: 4-9g spread out evenly over the day.

CITRULLINE MALATE

Citrulline Malate is a salt form of the amino acid. The Malate, or malice acid is found in fruits such as apples and enhances the effects of citrulline. Malic acid takes part in aerobic cellular respiration where oxygen and carbon compound (acetyl Co-A) are used to produce immediate energy and CO2 in the mitochondria of the cell. It will help increase your energy and endurance, give you insane muscle pump and vascularity, and you will recover faster. Recommended dose: 10g+ 30-60 minutes pre-workout to get the insane muscle pump and vascularity effects.

AGMATINE SULPHATE

Agmatine (or Agmatine Sulphate) is a compound that is normally produced in the human body through a process in which l-arginine is decarboxylated and transformed into Agmatine. Agmatine will greatly increase your muscle pumps, vascularity and muscle fullness as well as give you a good mood uplift. Recommended dose: 1000mg 45 minutes pre-workout

PRE-WORKOUT SUPPLEMENTS

Pre-workout supplements are designed to help you get the most out of your time at the gym. Pre-workouts can give you a surge in energy levels, improved mental alertness and focus, increased blood flow to your muscles and vascular pumps. If you're hitting the gym and feeling unmotivated or tired, you may need a pre-workout and you'll be sure to push out those extra reps next time! Now there are many different pre-workouts available on the market, but the following ones are the ones which i have found to be the best. Athletic Edge- Presurge Unleashed Great energy, noticeable pumps, and a very, very intense focus. Also comes with an adequate dosing of creatine. EHPlabs - PSI Amazing pumps, amazing energy, increased oxygen to muscles, pumps & vascularity are out of this world. LG Sciences - Anadraulic State GT Stimmed energy, good focus, good to use if training in the morning it will defiantly pick you up. Controlled Labs - White Flood Good energy, small amount of focus but not as much compared to some other products, no crash. BBS - Carnivore Big increase in strength, and just an overall good feeling while on it. Neogenix - Bodyforge Noticeable increase in endurance. SNS - Agmatine Muscle pumps are insane, endurance even better. Recovery time in-between sets decreased and a noticeable strength increase. Thermolife - Pump-Bol Endurance through the roof. High rep sets become easier. Pumps are incredible. MAN - Clout Elevated mood, strength will skyrocket after a week or so using this product. Omega Sports - Ultima Awesome stimulant free pre-workout the effects are literally outstanding. Pump is unreal, consistent improvements in performance, strength/endurance and overall health. Recommended dose: As stated on the back of the product as it will vary depending upon product.

GENERAL HEALTH

MULTIVITAMINS

Multi vitamins are a great way to ensure your body gets the essential vitamins and minerals it needs to run efficiently.

Even if you are following a strict diet, the nutrients from food sources do not contain all the vitamins and minerals you'll want. Multi vitamins are ideal for almost anyone as they cover a broad spectrum of nutrients and ingredients and are perfect for increasing muscle, sports performance, losing fat or just staying healthy.

These are the best multi-vitamin supplements in my opinion: Controlled Labs - Orange Triad (my personal favourite) Orange Triad probably one of the best multi-vitamins on the market because of such high percentages of vitamins and minerals it contains and the good quality of them. Orange Triad is also much more than just a multi-vitamin it also supports Optimal Digestion, good for the Immune System, And Joint Health! You simply cannot go wrong. AOR - Ortho-Core is one of the most advanced, balanced and comprehensive core nutritional supplements available. It's formulated with a broad spectrum of vitamins, minerals and phytonutrients whole role in supporting optimal health is backed by scientific research.

Ortho-Core contains a complete E-complex, a broad spectrum of key phytonutrients and substances for detoxification reactions, the formulation of the dosages based on published human epidemiology and the use of superior forms of nutrients such as Se-methylselenocysteine and Menatetrenone. Recommended dose: As stated on the back of the product as it will vary depending upon product. EFA's (essential fatty acids) Fish oil Fish oil is derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors of certain eicosanoids that are known to reduce inflammation throughout the body and have other health benefits.

Any fish oil product is fine, just pick up a basic cheap one from your local supermarket or health store. Recommended dose: A combined total EPA/DHA of 2-3 grams per day.

GLUCOSAMINE

Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes to help maintain and build healthy joint tissue. The main purpose of glucosamine is the create long chains called glycosaminoglycans (GAGs). Which the joints and cartilage require to repair. The GAGs, formerly known as mucopolysaccharides, are long chains modified disaccharides and are the main component of proteoglycans (PGs). These, along with chondrocyte and collagen make up cartilage. I recommend Glucosamine for everyone who lifts weights as its the best nutrition for your joints and you want to look after these! Any glucosamine product is fine you can get these from your local supermarket or health store. Recommended dose: 800-1500mg per day.

USE ThE RECIPE GUIDES + MEAL PLANNER

The Barcodes work with My Fitness Pal

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Frequently asked questions

How do I connect MyFitnessPal to Warrior DNA Fit?

The MyFitnessPal connection to Warrior DNA Fit requires you to have a MyFitnessPal account created and set up already before connecting. The Warrior DNA Fit authentication uses the login credentials of your MyFitnessPal account to authorize the connection between Warrior DNA Fit and MyFitnessPal.

Only you can connect your MyFitnessPal account to Warrior DNA Fit. Trainers cannot connect MyFitnessPal to your account.

Step 1.

Login to your Warrior DNA Fit account on your mobile app and select the More section at the bottom right of the screen, then scroll down to Connect select MyFitnessPal.

Step 2.

You are now able to begin the connection to MyFitnessPal by tapping on Connect.

Step 3.

You can now authenticate MyFitnessPal to Warrior DNA Fit by putting in your username and password associated with your MyFitnessPall acount and tapping on Sign in.

Step 4.

You’ll now need to authorize the connection to Warrior DNA Fit.

Step 5.

MyFitness Pal will now be connected. This may take a few minutes to import all of the data.

Step 6.

Tap the Back button to go back to Warrior DNA Fit. Your connection is now complete!

Step 7. Important Step for sharing full meal logs.

Make sure you share your meal logs with us at Warrior DNA Fit. For this you’ll need to open the MyFitnessPal app > Tap on More> Tap on Settings> Tap on Diary Sharing > Tap on Privacy > Set this to Public.

Step 8. Final Step

After finishing step 8, you should return to the Warrior DNA Fit app and enable Diary Share.

Now the full details of your meals will be synced into Warrior DNA Fit.

Here’s the guide video below:

How do you track my meals with MyFitnessPal

We track your Caloric and Macro intake to understand how your diet is affecting your progress. Additionally, we can send motivational messages and tailored workout programs that complement your eating habits based on the feedback from both Warrior DNA Fit and MyFitnessPal platforms.

The MyFitnessPal integration in Warrior DNA Fit offers in-depth nutrition tracking by automatically syncing calories, macronutrients, and meal information entered in MyFitnessPal straight to Warrior DNA Fit. See all the details of what you are eating and use that powerful data to offer advice, tweak meal plans, and keep you on track with nutrition to achieve your goals.

Once you have set up your MyFitnessPal account and synced it with Warrior DNA Fit, calories, macronutrients, and meal information will sync to your Warrior DNA Fit profile. To see a detailed view of your nutrition, the Warrior DNA Fit team can navigate to your calendar and click on a day with a logged meal. We will see your total calories and macros and a chart displaying your macronutrient ratios, and what you ate for each meal that day. Our team won’t be able to see the full meal information, if you fail to share your meal logs. Here’s a video on how to share meal logs with us.

Troubleshooting: I'm having trouble with MyFitnessPal working/syncing my meals.

If you’re having issues with MyFitnessPal we recommend taking the following steps to identify the root cause of the issue.

First things first: Check MyFitnessPal Status

Before you complete these steps, please check to make sure that MyFitnessPal hasn’t had any recent issues (i.e., no syncing errors, frequent crashes, or system failures in the last week) by checking the app status on their website: https://status.underarmour.com/ or on: https://downdetector.ca/status/myfitnesspal

If there are any problems on MyFitnessPal’s end, that might be the cause of the syncing issue you’re experiencing in Trainerize. Unfortunately, if that’s the case our only option is to wait until MyFitnessPal gets everything back up and running.

Temporary Solutions

If there is an issue with the auto-sync functionality between MyFitnessPal and Warrior DNA Fit, there are 2 recommended solutions:

1. Manually sync client data from MyFitnessPal

Although the automatic syncing features may not be working, you can still access your nutritional information (meal details, macros, etc.) by manually syncing your data. You can do this from your mobile app by navigating to More > Connected apps and devices > MyFitnessPal then tapping “Sync now”.

Manual syncing can be done as often as needed and will let you see what you are eating and continue supporting your nutrition goals. No data is lost in the process. Learn how.

2. Use Fitbit to monitor Your nutrition

The second option is to temporarily switch the app you use to track your meals to Fitbit. Just like with MyFitnessPal,we’ll still get to see your full meal details and macros, and your daily intake will still be compared against your prescribed nutrition goal.

There’s no need for you to disconnect from MyFitnessPal. you simply need to download the Fitbit app, connect it to Warrior DNA Fit, and start tracking. Once MyFitnessPal is working again as it should, you can switch back to tracking your meals there. Learn more.

Next: try the following solutions

If MyFitnessPal has had no issues for the last week, we recommend to try the following:

Solution 1: Check the Minimum Daily Calorie Goal

Myfitnesspal will not sync if the calories you’ve entered for the day are below a level they have termed “Unhealthy”. MyFitnessPal automatically has a minimum daily calorie goal of 1,200 calories per day for women and 1,500 calories per day for men. These minimums, based on recommendations from the National Institutes of Health, ensure that those using the app to try to lose weight do so safely and get enough essential nutrients to prevent malnutrition.

Can you please ensure that at least on at least one of the day you’re trying to sync (e.g., yesterday) your logged nutrition data is above the recommended threshold (Male – over 1500 calories / Female – over 1200 calories), then click the button to “Complete this entry”. It may take a few minutes, but your calories should now sync over to Warrior DNA Fit.

Solution 2: Ensure your Diary is Public and Turn Diary Syncing On

In your MyFitnessPal app, go to “Settings” > “Sharing and Privacy” > “Diary Sharing” and then select “Public” from the list of options.

Next, go to your Warrior DNA Fit app under “More” > “Connect Apps and Devices” > “MyFitnessPal” and then select “Enable Diary Share”.

How To Share Your MyFitnessPal Meal Diary from Warrior DNA Fit on Vimeo.

Solution 3: Disconnect and Reconnect MyFitnessPal and Warrior DNA Fit

If the first option does not work, you may need to un-sync your MFP account from Warrior DNA Fit, delete the Warrior DNA Fit app, then reinstall and try to sync again. This will force a one-time manual sync between the two apps, pulling any data entered in MFP into Warrior DNA Fit. After that, so long as there are no issues on MyFitnessPal’s side, new meal data should automatically sync.

Solution 4: Unlink Facebook Sign-On and Use Email to Log In Instead

If solution 2 does not work, it could be caused by the fact that MFP allows you to sign up with your Facebook. If you have set up your MFP account using your Facebook account as your login credentials, you will need to unlink this momentarily and create an email sign in by following the steps below:

From the Web

Log into your account on our website at www.myfitnesspal.com. If you are a mobile app user, you should log in using the same username and password you use in the app.

Click “My Home” then “Settings” then “Facebook/Twitter sharing settings: and click “Disconnect” in the Facebook section.

From the Android, iPad and iPhone MFP app:

In the Menu (or “More” page) tap “Settings” then “Sharing & Privacy” then tap “Facebook Settings” then “Disconnect from Facebook”.

If you created your account using your Facebook login, you will be prompted to enter a new MyFitnessPal password. You will need to log in using your registered email address and MyFitnessPal password from then on.

Solution 5: Confirm Account Details

If you have two MyFitnessPal accounts it may be mixing up the data source and incorrectly pulling data from your other account. Please make sure you either delete the account you are not using or make sure it’s set up with a different email/password and the one you’re using to track meals is the one you connected to Warrior DNA Fit.

If none of these solutions work for you

If the issue persists, please reach out to us and provide the following information for additional troubleshooting: contact support@warriordnafit.com

How Does Email Support Work?

Nathan responds to all emails within 24 hours, aiming to get to every email asap depending on how many requests or the timezone which may bring the response time closer to 24 hours. Please be assured that all emails get a response within this time frame.

Will My Meal Plan Be Tailored to My Personal Requirements?

All meal plans are updated with 15 new recipe’s each and every month if you are on the Warrior DNA Fit Transformation Plans. You’ll see a My Fitness Pal Barcode displayed on each recipe to scan so that any Recipe you choose to include on your Weekly Planner will be tracked within the My Fitness Pal App. Please ensure you connect My Fitness Pal to Warrior DNA Fit so Nathan and the team can monitor your progress.
You’ll also receive a Recipe Key within the Recipe Guide to easily identify if the meals are gluten-free, dairy-free, low carb, meal prep & freezer friendly, high protein, vegetarian, quick (under 30 mins) or contains nuts. Please note that if your meals require further customisation or you have special requests, email support via the contact form on the website and we’ll get back to you within 24 hours.

Will My Plan Require a Gym Membership?

In order to follow a personalized workout plan from Warrior DNA Fit, a gym membership is not the be-all and end-all. It is however highly efficient if you are planning to gain some muscle. Due to Covid, Nathan has adapted all the gym-based workouts and has limited weight sessions to dumbbells only. However, if you have limited or no gym equipment there are alternative workout options provided within your program that require no equipment. If you have specific equipment you wish to utilize in the program, contact support and we will get back to you within 24 hours. If you still have access to a gym arrange a Coaching Call and we can Personalize a Training Plan for you.