The 21 Day

Body Recomp
Lose Fat and Gain Muscle…at the Same Time!

Jason Maxwell, CPT

The 21 Day Body Recomp

Copyright ©2012 by Jason Maxwell

All rights reserved. No part of this work may be reproduced or transmitted in any
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How This Program Works
To start off, I give you your exact 21 Day Schedule to follow in order to lose fat
and gain muscle at the same time. This is such a complicated process that you
should follow this schedule to a “T”.

Each day of the schedule tells you what workout you need to do, and what eating
plan to use. These workouts and eating plans can be found in their appropriate
chapters in this manual. Supplementation is also included in the “Meals” chapter.

Read this book back to front, print it off, and follow the schedule religiously for
the next 21 days and you will be rewarded for your discipline.

Without wasting your time, let’s dive right in.

The Schedule
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast 1 1 2 2 3 Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast 4 1 5 2 6 Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Full Day Workout Intervals Workout Intervals Workout Low Carb
Fast 7 1 8 2 9 Day
High Carb Low Carb Moderate Low Carb Moderate
Day Day Carb Day Day Carb Day
Meals
Full Day Fast
 Drink water, green tea, and 1-3 scoops of Greens+ throughout the day.
 Upon waking, take 1 tsp of Creatine Monohydrate

3 Hours Before Bed

Eat 1-2 tbsp of almond butter and 1 cup of cucumbers
High Carb Day
Morning
Drink 1L water, green tea, and 1-3 scoops of Greens+.

Meal 1 (1pm)
 3 palms* of Protein (use the palm of your hand to measure the size of the portion of protein)
 2 cups of Non Starchy Vegetables
 2 tbsp of Fish Oil

Meal 2 (5pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 2 palms of Starchy Carbohydrates
 1 piece of fruit

Meal 3 (9pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 2 palms of Starchy Carbohydrates
 1 piece of Fruit
Moderate Carb Day
Morning
Drink 1L water, green tea, and 1-3 scoops of Greens+.

Meal 1 (1pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 2 tbsp of Fish Oil

Meal 2 (5pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 1 tbsp of Fat

Meal 3 (9pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 1 palm of Starchy Carbohydrates
Low Carb Day
Morning
Drink 1L water, green tea, and 1-3 scoops of Greens+. Take 1 tsp of Creatine Monohydrate.

Meal 1 (1pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 1 tbsp of Fish Oil

Meal 2 (5pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 1 tbsp of Fat

Meal 3 (9pm)
 3 palms of Protein
 2 cups of Non Starchy Vegetables
 1 tbsp of Fat
Acceptable Foods List
Proteins
 Grass fed or pastured organic meats (including poultry)
 Wild game/meat (including fowl and poultry)
 Wild fish
 Free range pastured chicken eggs
 Protein powders with no fillers
 Organic cottage cheese (plain)
 Organic Greek yogurt (plain)

Fats
 Organic unrefined coconut oil
 Extra virgin olive oil
 Avocadoes
 Organic nuts
 Organic seeds
 Butter from grass fed cows

Starchy Carbohydrates
 Organic Potatoes
 Organic Sweet potatoes
 Organic Pumpkin (best for fat loss)
 Organic Tubers
 White Rice
 Ezekiel bread
 Organic Quinoa
 Wild Rice
 Other grains (organic)
 Organic Beans

Vegetables
 Any organic vegetable that is not in the carbohydrate list. Leafy greens are more important than
other vegetables.
 Even though tomatoes are fruits, I will still include them as a vegetable.

Fruits
 You know what fruits are. If fat loss is your goal, stick to things like berries. If muscle gain is
your goal, all other fruits are good options.
Supplements
Workout Supplementation
All supplements can be purchased here for cheap: http://www.canadianprotein.com/?AffId=18

Pre-Workout
 10g of Whey Isolate
 1 tsp of Creatine Monohydrate
 1 tsp of Beta Alanine
 1 g of Sea Salt

During Workout
 30g of Whey Isolate
 1 tsp of Leucine
 1 tsp of Beta Alanine

Post Workout
 35 g of Whey Isolate
 20 g of Dextrose
 1 tsp of Leucine
 1 tsp of Creatine Monohydrate
 2 tsp of L-Glutamine
 1 scoop of Greens+

Pre-Bed Supplementation
 1000 mg of Magnesium
 25-50mg of Zinc
Workouts
The Ultimate Warm-Up (click to view video)
 Foam Roll
 Rocking Ankle Mobs – 8 reps each leg
 Scap Pushups from Elbows – 8 reps
 Yoga Pushup Complex – 8 reps
 Glute March – 8 reps each side
 Scapular Wall Slide – 8 reps
 Thoracic Extension Rotation – 8 reps each side
 Reverse Lunges – 8 reps each leg
 Barbell Inverted Row – 8 reps
 Bootstrapper Squats – 8 reps
Workout 1
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Bulgarian Split 5 5 (each leg) 90 seconds
Squat

Tri-set 1
Exercise Sets Reps Rest
2A: Goblet Reverse 3 8 (each leg) 45 seconds
Lunge
2B: Inverted Row 3 As many as 45 seconds
possible
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Romanian 3 8 45 seconds
Deadlift
3B: Weighted 3 8 45 seconds
Pushups
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Quads
Exercise Sets Reps Rest
4A: Front Squat 2 8 10 seconds
4B: Heavy Goblet 2 8 10 seconds
Squat
4C: Hack Squat 2 16 120 seconds
Workout 2
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Barbell Bench 5 5 90 seconds
Press

Tri-set 1
Exercise Sets Reps Rest
2A: Single Leg 3 8 (each leg) 45 seconds
Romanian Deadlift
2B: Dumbbell 3 8 45 seconds
Overhead Press
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Goblet Squat 3 8 45 seconds
3B: Chinups 3 8 45 seconds
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Chest
Exercise Sets Reps Rest
4A: Dumbbell 2 8 10 seconds
Bench Press
4B: Incline Bench 2 8 10 seconds
Press
4C: Pushups 2 16 120 seconds
Workout 3
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Weighted 5 5 90 seconds
Chinups

Tri-set 1
Exercise Sets Reps Rest
2A: Goblet Reverse 3 8 (each leg) 45 seconds
Lunge
2B: Inverted Row 3 As many as 45 seconds
possible
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Romanian 3 8 45 seconds
Deadlift
3B: Dumbbell 3 8 45 seconds
Overhead Press
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Back
Exercise Sets Reps Rest
4A: Weighted 2 8 10 seconds
Neutral Grip Chinup
4B: Chest Supported 2 8 10 seconds
Row
4C: Lat Pulldown 2 16 120 seconds
Workout 4
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Deadlift 5 5 90 seconds

Tri-set 1
Exercise Sets Reps Rest
2A: Single Leg 3 8 (each leg) 45 seconds
Romanian Deadlift
2B: Dumbbell 3 8 45 seconds
Overhead Press
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Goblet Squat 3 8 45 seconds
3B: Chinups 3 8 45 seconds
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Glutes and Hams

Exercise Sets Reps Rest
4A: Barbell 2 8 10 seconds
Romanian Deadlift
4B: TRX Leg Curl 2 8 10 seconds
4C: Dumbbell Hip 2 16 120 seconds
Thrust
Workout 5
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Bulgarian Split 5 5 (each leg) 90 seconds
Squat

Tri-set 1
Exercise Sets Reps Rest
2A: Goblet Reverse 3 8 (each leg) 45 seconds
Lunge
2B: Inverted Row 3 As many as 45 seconds
possible
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Romanian 3 8 45 seconds
Deadlift
3B: Weighted 3 8 45 seconds
Pushups
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Quads
Exercise Sets Reps Rest
4A: Front Squat 2 8 10 seconds
4B: Heavy Goblet 2 8 10 seconds
Squat
4C: Hack Squat 2 16 120 seconds
Workout 6
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Barbell Bench 5 5 90 seconds
Press

Tri-set 1
Exercise Sets Reps Rest
2A: Single Leg 3 8 (each leg) 45 seconds
Romanian Deadlift
2B: Dumbbell 3 8 45 seconds
Overhead Press
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Goblet Squat 3 8 45 seconds
3B: Chinups 3 8 45 seconds
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Chest
Exercise Sets Reps Rest
4A: Dumbbell 2 8 10 seconds
Bench Press
4B: Incline Bench 2 8 10 seconds
Press
4C: Pushups 2 16 120 seconds
Workout 7
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Weighted 5 5 90 seconds
Chinups

Tri-set 1
Exercise Sets Reps Rest
2A: Goblet Reverse 3 8 (each leg) 45 seconds
Lunge
2B: Inverted Row 3 As many as 45 seconds
possible
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Romanian 3 8 45 seconds
Deadlift
3B: Dumbbell 3 8 45 seconds
Overhead Press
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Back
Exercise Sets Reps Rest
4A: Weighted 2 8 10 seconds
Neutral Grip Chinup
4B: Chest Supported 2 8 10 seconds
Row
4C: Lat Pulldown 2 16 120 seconds
Workout 8
 Perform Ultimate Warmup First

Big Lift
Exercise Sets Reps Rest
1: Deadlift 5 5 90 seconds

Tri-set 1
Exercise Sets Reps Rest
2A: Single Leg 3 8 (each leg) 45 seconds
Romanian Deadlift
2B: Dumbbell 3 8 45 seconds
Overhead Press
2C: Burpees 3 Perform for 30 60 seconds
seconds

Tri-set 2
Exercise Sets Reps Rest
3A: Goblet Squat 3 8 45 seconds
3B: Chinups 3 8 45 seconds
3C: Mountain 3 Perform for 30 60 seconds
Climbers seconds

Specialization: Glutes and Hams

Exercise Sets Reps Rest
4A: Barbell 2 8 10 seconds
Romanian Deadlift
4B: TRX Leg Curl 2 8 10 seconds
4C: Dumbbell Hip 2 16 120 seconds
Thrust
Workout 9
 Perform Ultimate Warmup First
 Density Sessions are performed as follows:
o Set your timer for 10 minutes. Performed superset of exercises in block back to back
with as little rest as possible. The goal is to get in as many sets of each exercise in 10
minutes. Rest 2 minutes then go on to next density block.

Density 1: Quads
Exercise Sets Reps Rest
1A: Front Squat As many as 8 As little as possible
possible
1B: Heavy Goblet As many as 8
Squat possible

Density 2: Chest
Exercise Sets Reps Rest
2A: Dumbbell As many as 8 As little as possible
Bench Press possible
2B: Incline Bench As many as 8
Press possible

Density 3: Back
Exercise Sets Reps Rest
3A: Weighted As many as 8 As little as possible
Neutral Grip Chinup possible
3B: Chest As many as 8
Supported Row possible

Density 4: Glutes and Hams

Exercise Sets Reps Rest
4A: Barbell As many as 8 As little as possible
Romanian Deadlift possible
4B: TRX Leg Curl As many as 8
possible
Intervals 1
 Pick cardio exercise of choice (sprinting, bike, rower etc)
 Go as hard as you can for 8 seconds
 Rest 12 seconds
 Repeat for a total of 60 rounds (20 minutes total)
Intervals 2
 Pick cardio exercise of choice (sprinting, bike, rower etc)
 Go as hard as you can for 20 seconds
 Rest 10 seconds
 Repeat for a total of 3 minutes (6 rounds)
 Rest 3 minutes.
 Go as hard as you can for 20 seconds
 Rest 10 seconds
 Repeat for a total of 3 minutes (6 rounds)
 Rest 3 minutes.
 Go as hard as you can for 20 seconds
 Rest 10 seconds
 Repeat for a total of 3 minutes (6 rounds)
 You are finished.
About the Author
My name is Jason Maxwell and I am a Certified Personal
Trainer (CPT) under the National Strength and
Conditioning Association (NSCA) and am a certified
Functional Movement Screen practitioner. Fitness
health, nutrition, and helping people to lose fat and gain
muscle are my passions. It’s just way too much fun
helping people to look better naked.

My Story
• Grew up in a small town with less than 3500 people.

• Was a huge Toronto Maple Leafs fan as a kid… Actually, I still am…

• Was fat until I hit puberty, then I kind of grew out of my tubbiness.

• Was skinny‐fat all through high school (even though I played every sport).

• I started lifting weights in my senior year of high school in order to get stronger
for football.

• After starting to lift weights, I was seeing some results, but I was still skinnyfat.

• Went to Ryerson University in Toronto (for Aerospace Engineering) and got my

nutrition and lifting dialled in.

• Gained 20lbs of muscle my first semester and got leaner in the process. I wasn’t
skinny‐fat anymore.

• I became obsessed with everything to do with fitness and nutrition.

• I started personal training, online coaching, and writing. To date, I’ve helped
100s of people transform their bodies.

• This book was the result of me consistently screwing up with my own fitness
and nutrition until I finally got it right.

Everyone always asks me, “Why don’t you be an astronaut instead of a fitness
professional?”. Here’s what I’ve realized: throughout my degree, I’ve found
myself studying and reading fitness, health, and nutrition literature at times when
I should have been studying for aerodynamics, aircraft performance etc. Some
people in my program go home and read about airplanes. I read about health.
That is where my passion lies. The path of health and fitness that I’ve chosen will
inevitably help people improve the quality of their life. Sure, aerospace
engineering can inevitably help people, but not on the same degree and
magnitude as health and fitness. There’s no way it can help someone live a
longer, happier life. For more info on health, fitness, and nutrition, subscribe to
my website: http://www.JMaxFitness.com/