FOOD Source Examples – “What” to eat – How much to eat

3 SETS TO SUCCESS: The Superhuman Physique Transformation System

A simple, no-nonsense system to get back on point: eat smart, train hard, repeat. Inside: quick-start rules, food tiers, sample training splits, “Hollywood C.O.R.N.” meal framework, success journals, and practical tools to accelerate results.

Introduction: Ready to Get Back on Point

Congratulations—you’ve decided to get in shape, get back in shape, or level up your current performance. I’m honored to help. The 3 Sets to Success approach is built from 30+ years of coaching, competition, medical experience, and relentless experimentation. It distills what actually works into clear, repeatable actions you can start today.

This system has helped:

General fitness clients drop body fat and boost energy
Athletes (endurance, MMA, functional fitness) improve performance
Physique competitors (bodybuilding, figure, bikini, physique, classic) peak on stage

The focus now: vitality, longevity, energy, and balance—without starving or crashing your metabolism.

Core Philosophy: Titrate to effect. Adjust inputs (food, training, sleep, stress) gradually until the desired effect shows—then keep what works.

How to Use This Guide

Start with the Quick Start Guidelines (today).

Layer in the Food Tier system and training templates (this week).

Track with the Success Journals (weekly).

Reassess, adjust, and repeat.

Quick Start Guidelines (Do These First)

Stop the obvious junk (ultra-processed snacks, sugary drinks).

Eat within 90 minutes of waking.

Eat every 2–3 hours.

Don’t go to bed starving (eat within 90 minutes of sleep).

Every meal = protein + carbohydrate (+ veggies when possible).

Drink a glass of water with every meal and during training.

Cardio: at least 3x/week.

Weights: at least 3x/week.

Don’t overcomplicate. Begin here. Refine later.

The Williams Food Tier System

Goal per meal:

Protein: 20–60 g

Carbs: 20–60 g

Veggies: as often as possible

Protein Tiers

Tier 1 (Best): Beef, chicken, turkey, pork, fish/seafood, eggs, quality protein powder
Tier 2: Cottage cheese, Greek yogurt, legumes, almonds, protein bars, milk, MRPs

Carbohydrate Tiers

Tier 1 (Best): Sweet potato/yam, quinoa, lentils, plain oats, beans
Tier 2: Rice, white/red/gold potatoes
Tier 3: Most fruit, milk, yogurt
Tier 4: Breads, crackers, pasta (use strategically)

Fastest results: build each meal from Tier 1 protein + Tier 1 carbs + veggies.

Training: Simple, Hard, Effective

Hit each body part once per week with intensity (to controlled failure).

3–6 sets per body part (1–3 sets per exercise; 1–6 exercises per body part).

Use good form. Avoid movements that aggravate injury.

Weekly Split Options

7-day:

Quads/Calves 2) Chest 3) Back 4) Hams/Calves 5) Shoulders 6) Biceps 7) Triceps

6-day (1 rest):

Legs 2) Chest 3) Back 4) Shoulders 5) Biceps 6) Triceps

5-day (2 rest):

Legs 2) Chest 3) Back 4) Shoulders 5) Arms (Bi/Tri)

4-day (3 rest):

Variant A: 1) Legs 2) Chest/Tris 3) Back/Bis 4) Shoulders

Variant B: 1) Legs 2) Chest/Shoulders 3) Back 4) Arms

Variant C: 1) Legs 2) Chest 3) Back/Bis 4) Tris/Shoulders

Sample “Set Ramp” (per exercise)

Warm-ups: 2–3 light sets (15–20, 8–15, 1–8 reps) — not to failure

Working sets: 1–3 to controlled failure at different rep ranges

Heavy (1–8), Moderate (8–15), Pump (15–20)

Example (Quads): Squats (heavy/moderate/high-rep), then Leg Extensions (heavy/moderate/high-rep); finish with calves (varied foot angles).

The “Hollywood C.O.R.N.” Diet (Framework)

A practical day using the Corn framework (protein + complex carbs + veggies + healthy fats), scaled to your size/goals. Example (adjust portions down for smaller body size):

6:00 AM – Cardio + Hydration
Protein shake (50 g), ½ cup oats, ½ cup berries, Greek yogurt; tea with lemon + apple cider vinegar; coconut oil (optional)

9:00 AM – Breakfast
4–6 whole eggs (or 8–12 whites) with veggies; ½ cup dry oats with cinnamon & almond butter; ½ grapefruit

Noon – Lunch
6–8 oz meat; 6 oz sweet potato/yam; big salad (olive oil + ACV)

Afternoon – Meal 2
6–8 oz meat; ½ cup beans; salad; ½ avocado or almonds

Pre-workout
6–8 oz meat; ½ cup beans; ½ cup veggies; 1 fruit

Post-workout
6–8 oz meat; 6 oz potato (white/red/gold); veggies + some cheese

Dinner / Late
6–8 oz meat; ½ cup beans; salad/veggies

Titrate portions based on progress, hunger, and recovery.

Tools & Habits for Success

Hydration: glass of water with every meal + during training

Sleep: 7–9 hours; consistent bedtime

Steps/Cardio: baseline 7–10k steps/day + scheduled cardio

Supplements (example): as tolerated and if appropriate: Thermo Alert, Stamina Elite (brand per your program)

Reassess weekly: weight trend, tape measures, progress photos, energy, cravings, performance

Tracking: The Success Journals

Assessment Journal (weekly):

AM/PM weight, tape sites (calf, thigh, hips, waist, chest, shoulders, neck, arms, forearms)

Optional skinfold sites (if trained)

Resting HR, BP, progress pics

Subjective scores: energy, clarity, strength, drive, cravings, hydration, meal compliance, training/cardio frequency

Training Log (daily):

Body part(s), warm-ups, working sets (weight x reps), cardio details, post-session mobility/meditation

Diet Log (daily):

Times, foods/drinks/supplements, total daily water, bedtime

Reflection prompts: grateful/thankful, daily intentions, goals, tasks

Use paper, notes app, or a simple spreadsheet—consistency > perfection.

Rapid Transformation Principles (Cheat Sheet)

Adherence beats novelty.

Protein at every meal.

Tier 1 carbs drive performance and body comp.

Lift with intent; finish strong.

Small knobs, big results: adjust one variable at a time (food, steps, cardio, sleep).

Stay coachable—even with yourself.

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