6 Day Mass Blast Build 6x the Muscle in Only 6 Days Jason Maxwell, CPT
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6 Day Mass Blast Copyright ©2013 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000.
‐ ISBN‐ 10 (paperback): XXXXXXXXXX ISBN‐ 13 (electronic): XXXXXXXXXXXXX ISBN‐ 10 (electronic): XXXXXXXXXX
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Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.
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Disclaimer The following information presented is only for informational purposes and should not oppose against any medical advice from a licensed medical professional. Listen to your your medical professional professional and you must get your physicians approval before starting an exercise exercise program. This program is designed for healthy individuals 18 years and older, and is meant for educational purposes purposes only. All forms of exercise exercise present present risk. risk. Readers should take full responsibility and should not take risks beyond your experience. If you are taking medication, are obese, diabetic, or have any serious illness then you must talk to your physician before starting an exercise and nutrition program, including this one. Jason Maxwell will not not assume any liability or be held responsible for any an y form of injury, personal loss or illness caused by the use of this information.
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WARNING: The methods in this book may m ay seem very controversial …
But they work...
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Table of Contents 6 Day Mass Blast................................ ................................................. .................................. .................................. ................................... ....................2 Build 6x the Muscle in Only 6 Days .................. .................................... ................................... ............................. ............2 Jason Maxwell, CPT ................................. .................................................. .................................. .................................. ..................... ....2 Disclaimer.................................. ................................................... .................................. .................................. .................................. ........................ .......4 WARNING: ................................... .................................................... .................................. .................................. .................................. ........................ .......5 Table of Contents ................................ ................................................. ................................... ................................... ............................. ............6 Chapter 1: How This Works ........................ ......................................... .................................. .................................. ........................ .......9 The Fastest Way to Build Muscle............................... Muscle................................................. ................................... ..................... ....9 How to Succeed ......................................... .......................................................... .................................. .................................. ........................ .......9 Chapter 2: The Workouts ................................... ................................................... .................................. ..................................10 ................10 Exercises ................................. .................................................. .................................. .................................. .................................. .........................10 ........10 Reps ................................ ................................................. ................................... .................................. .................................. ..................................10 ................10 Sets .................................. ................................................... ................................... .................................. .................................. ..................................10 ................10 Rest ................................. .................................................. ................................... .................................. .................................. ..................................10 ................10 Tempo .................................. ................................................... .................................. .................................. ................................... ............................10 ..........10 First Number (4) .......................................... .......................................................... .................................. ..................................11 ................11 Second Number (0) ................................................ ................................................................. .................................. ......................11 .....11 Third Number (X) ................................. .................................................. .................................. .................................. ......................11 .....11 Fourth Number (0) ................................... .................................................... .................................. .................................. ...................11 ..11 Exercise Groupings ................................ ................................................. ................................... .................................. ........................11 ........11 A Note on Morning and Evening Workouts .......................... ........................................... ......................12 .....12 A Note on Tension ....................................... ........................................................ .................................. .................................. ...................12 ..12 Day 1 ................................. .................................................. .................................. .................................. ................................... ...............................13 .............13 Morning Workout ................................. .................................................. .................................. .................................. ......................13 .....13 6
Evening Workout .................................. ................................................... .................................. .................................. ......................13 .....13 Day 2 ................................. .................................................. .................................. .................................. ................................... ...............................14 .............14 Morning Workout ................................. .................................................. .................................. .................................. ......................14 .....14 Evening Workout .................................. ................................................... .................................. .................................. ......................14 .....14 Day 3 ................................. .................................................. .................................. .................................. ................................... ...............................15 .............15 Morning Workout ................................. .................................................. .................................. .................................. ......................15 .....15 Evening Workout .................................. ................................................... .................................. .................................. ......................15 .....15 Day 4 ................................. .................................................. .................................. .................................. ................................... ...............................16 .............16 Morning Workout ................................. .................................................. .................................. .................................. ......................16 .....16 Evening Workout .................................. ................................................... .................................. .................................. ......................16 .....16 Day 5 ................................. .................................................. .................................. .................................. ................................... ...............................17 .............17 Morning Workout ................................. .................................................. .................................. .................................. ......................17 .....17 Evening Workout .................................. ................................................... .................................. .................................. ......................17 .....17 Day 6 ................................. .................................................. .................................. .................................. ................................... ...............................18 .............18 Morning Workout ................................. .................................................. .................................. .................................. ......................18 .....18 Evening Workout .................................. ................................................... .................................. .................................. ......................18 .....18 Chapter 3: The Nutrition ................................. .................................................. .................................. .................................. ...................19 ..19 The Guidelines................................................ ................................................................. .................................. ..................................19 .................19 The Calorie Formulas ............................................. .............................................................. .................................. .........................19 ........19 Step 1: Calculate Lean Body Mass ................................... .................................................... ...........................20 ..........20 Step 2: Calculate the Number Num ber of Calories to Eat Per Day .......................20 .......................20 Step 3: Calculate How Many Grams of Protein to Eat Per P er Day .............20 Step 4: Calculate How Many Grams of Carbs to Eat Per Day................20 Step 4: Calculate How Many Grams of Fat to Eat Per Day ....................20 ....................20 A Mathematical Example ................... .................................... .................................. ................................... ............................20 ..........20 Step 1: Calculate Lean Body Mass ................................... 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Step 2: Calculate the Number of Calories to Eat Per Day .......................20 .......................20 Step 3: Calculate How Many Grams of Protein to Eat Per P er Day .............21 Step 4: Calculate How Many Grams of Carbs to Eat Per Day................21 Step 4: Calculate How Many Grams of Fat to Eat Per Day ....................21 ....................21 Chapter 4: Supplements ..................................... ..................................................... .................................. ..................................22 ................22 The Most Important Meal of the Day.............................. Day................................................ ...............................22 .............22 Morning Workout Shake ................................. .................................................. ................................... ...............................22 .............22 Drink 30 Minutes before Working Out ................................ ................................................. ......................22 .....22 Drink While Working Out .............................. ............................................... ................................... ............................22 ..........22 Drink Immediately After Working Out.................................. ................................................... ...................23 ..23 Evening Workout Shake .................................. ................................................... ................................... ...............................23 .............23 Drink 30 Minutes Before Working Out ................................................ .....................................................23 .....23 Drink While Working Out .............................. ............................................... ................................... ............................23 ..........23 Drink Immediately After Working Out.................................. ................................................... ...................24 ..24 One Last Thing ................................. .................................................. .................................. .................................. ...............................24 ..............24 One Last Tip ................................... .................................................... .................................. .................................. ..................................24 .................24 Recommended Resources .................................. .................................................. .................................. ..................................25 ................25 Decembulk .................................. ................................................... ................................... ................................... .................................. ...................25 ..25 The 21 Day Body Recomp ................................ ................................................. ................................... ...............................25 .............25 The Fast Fat Revolution ................................. ................................................. .................................. ..................................25 ................25 Online Coaching................................................ ................................................................. .................................. ...............................25 ..............25 About the Author .................................... ..................................................... .................................. .................................. ............................26 ...........26 My Story ................................. .................................................. .................................. .................................. .................................. .........................26 ........26 FTC Disclosure .................................. ................................................... .................................. .................................. ..................................28 .................28
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Chapter 1: How This Works You’re about to embark on a journey journey of epic proportions. proportions. So epic, in fact, that it will rival some of history’s greatest epic fantasies. Picture this: Princess Leah and Bilbo Baggins hooking up at a party, having a kid together. The kid is then trained to be a Jedi-Hobbit in the Shire, and goes on an epic journey from Mordor all the way to Hoth…
Yes. Your journey will be much more more epic. The main reason for this is because you’re going to be much more ripped than this Jedi-Hobbit, and and there are no beaches in the Shire. Shire. You might as well do this program. program. It’s only six days.
Six days of absolute ball busting.
The Fastest Way to Build Muscle The fastest way to build muscle is is to workout twice a day. Yes, you will be overtrained. This is the purpose. purpose. After this six day mass blast, do absolutely no exercise exercise the following following six days. Your body will rebound rebound and build your muscles bigger bigger and strong. This six day rest period is absolutely crucial. crucial. You will literally build 6x the muscle in 6 days. This is badass.
How to Succeed Basically, read this manual back back to front. Do not miss miss a workout. workout. Eat what I say in the nutrition chapter, and take the supplements I recommend. Let me reiterate one thing: do this workout for six days straight, and then do no training for the next next six days. You can alternate alternate six days on on then six days off for a total of 4 cycles. I’m warning you: you’re going to build a crap load of muscle. 9
Chapter 2: The Workouts These workouts are going to be the hardest thing you ’ve ever done. Don’t worry; they’re going to be well worth it. Before I show you the workouts, workouts, we need to talk about a few things: exercises, reps, sets, rest, tempo, and exercise groupings.
Exercises All the exercises listed are available available on YouTube.com. If you copy and paste the exact name I wrote for the exercise, the first video that pops up on YouTube.com should be your winner.
Reps A rep is how many times you you do the exercise for. For example, if the exercise is a barbell front squat, and I say to do 8-12 repetitions, it means that you’re going to do the squats 8-12 times.
Sets A set is how many groups of reps you do. For example, if I say to do 4 sets of the barbell front squats for 8-12 reps, you are going to lift 8-12 reps for 4 total times.
Rest Rest is how long you you should rest after doing an exercise. exercise. If it says 0 seconds, then you ’re not going to rest. If it says 120 seconds, seconds, then you are just going to try to catch your breath for 120 120 seconds.
Tempo Tempo consists of four numbers. Let’s use 40X0 as an example.
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First Number (4) This dictates how many seconds to lower the weight weight (the eccentric). For example, if you are bench pressing, you will lower the weight 4 seconds to your chest.
Second Number (0) This is how long you will hold the weight before raising it (before the concentric). If you are bench pressing, this would be how how long you are holding the bar on your chest.
Third Number (X) This is how long it takes you you to raise the weight (concentric). (concentric). In this example, if you are bench pressing, pressing, the X means to explode. explode. If the weight is heavy enough, even though this says (X), it might take you 1-2 1- 2 seconds. Just push as hard as you can, making making sure to keep tension tension in the muscle being worked (in this case, the pecs).
Fourth Number (0) This is how long you will hold the weight at the extended position. In the bench press, this means arms at full length. Don’t skip tempo. When it comes to building muscle, abide to the tempo and keep tension in your working muscles, or you will not grow. This is the most common training flaw of most people and why they can’t build muscle.
Exercise Groupings In the workouts, workouts, you will notice numbers like 1A and 1B. Basically, it means you will do the 1A exercise for 1 set, and then rest however long it says (sometimes it will be 0 seconds), and then do 1B. 1B. Keep continuing until you’ve done all the 1A to 1Z (if applicable). Then, go back to 1A and repeat until you ’ve done all the number of sets sets for exercise 1A to 1Z. Then you can go on to 2A etc. 11
A Note on Morning and Evening Workouts Since you’re doing two workouts a day, you need to rest a certain period of time between the first and second second workout. Basically, as long as you give give at least 4 hours between the end of your morning workout and the starting of your evening workout, then you ’ll kick some major ass.
A Note on Tension Tension in the muscle is the most important factor to making it grow bigger. Basically, if you can can ’t feel the muscle working, then you ’re not squeezing hard hard enough. This takes practice. You want to be able to feel the muscle working throughout the full range of the exercise.
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Day 1 Morning Workout Exercise 1A: Barbell Bench Press 1B: Weighted Wide Grip Pullup
Sets 10 10
Reps 3-5 3-5
Rest (seconds) 90 90
Tempo 50X0 50X0
Exercise 1A: Wide Grip Barbell Bench Press 1B: Incline DB Bench Press 1C: Low Incline DB Flyes
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4
8-12
0
2010
4
8-12
120
2010
Exercise 2A: Wide Grip Lat Pulldown 2B: Seated Cable Row 2C: Vince Gironda 45 Degree Pulley Row
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4 4
8-12 8-12
0 120
2010 2010
Evening Workout
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Day 2 Morning Workout Exercise 1A: Barbell Front Squat 1B: Standing Calf Raise 1C: Romanian Deadlift
Sets 10 10 10
Reps 3-5 5-7 3-5
Rest (seconds) 60 60 60
Tempo 50X0 50X0 50X0
Evening Workout Exercise Sets Reps Rest (seconds) Tempo 1A: Barbell Front Squat 3 8-12 0 2010 1B: Barbell Back Squat 3 8-12 0 2010 1C: DB Walking Lunges 3 8-12 0 N/A 1D: Hamstring Curl 3 8-12 reps + 2 drops 120 2010 Dropset* *After completing 8-12 reps, lower weight by 20% and do as many reps as possible. This is considered “1 drop”. Lower weight
Day 2 Morning Workout Exercise 1A: Barbell Front Squat 1B: Standing Calf Raise 1C: Romanian Deadlift
Sets 10 10 10
Reps 3-5 5-7 3-5
Rest (seconds) 60 60 60
Tempo 50X0 50X0 50X0
Evening Workout Exercise Sets Reps Rest (seconds) Tempo 1A: Barbell Front Squat 3 8-12 0 2010 1B: Barbell Back Squat 3 8-12 0 2010 1C: DB Walking Lunges 3 8-12 0 N/A 1D: Hamstring Curl 3 8-12 reps + 2 drops 120 2010 Dropset* *After completing 8-12 reps, lower weight by 20% and do as many reps as possible. This is considered “1 drop”. Lower weight again by 20% and repeat once more for “2 drops”. Exercise 2A: Standing Calf Raise 2B: Seated Calf Raise 2C: Calf Raise on Leg Press
Sets 4 4 4
Reps 8-12 8-12 8-12
Rest (seconds) 0 0 120
Tempo 2010 2010 2010
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Day 3 Morning Workout Exercise 1A: Barbell Close Grip Bench Press 1B: Barbell Curl 1C: Barbell Overhead Press
Sets 10
Reps 3-5
Rest (seconds) 60
Tempo 50X0
10 10
3-5 3-5
60 60
50X0 50X0
Sets 3 3 3 3
Reps 8-12 8-12 8-12 8-12
Rest (seconds) 0 0 0 0
Tempo 2010 2010 2010 2010
Evening Workout Exercise 1A: Barbell Drag Curl 1B: Preacher Curl 1C: DB Zottman Curl 1D: Dips (use weight if necessary)
Day 3 Morning Workout Exercise 1A: Barbell Close Grip Bench Press 1B: Barbell Curl 1C: Barbell Overhead Press
Sets 10
Reps 3-5
Rest (seconds) 60
Tempo 50X0
10 10
3-5 3-5
60 60
50X0 50X0
Exercise 1A: Barbell Drag Curl 1B: Preacher Curl 1C: DB Zottman Curl 1D: Dips (use weight if necessary) 1E: Overhead Rope Extension 1F: Barbell Lying Lying Tricep Extensions
Sets 3 3 3 3
Reps 8-12 8-12 8-12 8-12
Rest (seconds) 0 0 0 0
Tempo 2010 2010 2010 2010
3
8-12
0
2010
3
8-12
120
2010
Exercise 2A: Dumbbell Shoulder Press 2B: Dumbbell Side Side Lateral Raise 2C: Seated Dumbbell Dumbbell Scott Press
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4
8-12
0
2010
4
8-12
120
2010
Evening Workout
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Day 4 Morning Workout Exercise 1A: Barbell Bench Press 1B: Weighted Wide Grip Pullup
Sets 10 10
Reps 3-5 3-5
Rest (seconds) 90 90
Tempo 50X0 50X0
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4
8-12
0
2010
4
8-12
120
2010
Evening Workout Exercise 1A: Wide Grip Barbell Bench Press 1B: Incline DB Bench Press 1C: Low Incline DB Flyes
Day 4 Morning Workout Exercise 1A: Barbell Bench Press 1B: Weighted Wide Grip Pullup
Sets 10 10
Reps 3-5 3-5
Rest (seconds) 90 90
Tempo 50X0 50X0
Exercise 1A: Wide Grip Barbell Bench Press 1B: Incline DB Bench Press 1C: Low Incline DB Flyes
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4
8-12
0
2010
4
8-12
120
2010
Exercise 2A: Wide Grip Lat Pulldown 2B: Seated Cable Row 2C: Vince Gironda 45 Degree Pulley Row
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4 4
8-12 8-12
0 120
2010 2010
Evening Workout
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Day 5 Morning Workout Exercise 1A: Barbell Front Squat 1B: Standing Calf Raise 1C: Romanian Deadlift
Sets 10 10 10
Reps 3-5 5-7 3-5
Rest (seconds) 60 60 60
Tempo 50X0 50X0 50X0
Evening Workout Exercise Sets Reps Rest (seconds) Tempo 1A: Barbell Front Squat 3 8-12 0 2010 1B: Barbell Back Squat 3 8-12 0 2010 1C: DB Walking Lunges 3 8-12 0 N/A 1D: Hamstring Curl 3 8-12 reps + 2 drops 120 2010 Dropset* *After completing 8-12 reps, lower weight by 20% and do as many reps as po ssible. This is considered “1 drop”. drop”. Lower weight weight
Day 5 Morning Workout Exercise 1A: Barbell Front Squat 1B: Standing Calf Raise 1C: Romanian Deadlift
Sets 10 10 10
Reps 3-5 5-7 3-5
Rest (seconds) 60 60 60
Tempo 50X0 50X0 50X0
Evening Workout Exercise Sets Reps Rest (seconds) Tempo 1A: Barbell Front Squat 3 8-12 0 2010 1B: Barbell Back Squat 3 8-12 0 2010 1C: DB Walking Lunges 3 8-12 0 N/A 1D: Hamstring Curl 3 8-12 reps + 2 drops 120 2010 Dropset* *After completing 8-12 reps, lower weight by 20% and do as many reps as po ssible. This is considered “1 drop”. drop”. Lower weight weight again by 20% and repeat once more for “2 drops”. Exercise 2A: Standing Calf Raise 2B: Seated Calf Raise 2C: Calf Raise on Leg Press
Sets 4 4 4
Reps 8-12 8-12 8-12
Rest (seconds) 0 0 120
Tempo 2010 2010 2010
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Day 6 Morning Workout Exercise 1A: Barbell Close Grip Bench Press 1B: Barbell Curl 1C: Barbell Overhead Press
Sets 10
Reps 3-5
Rest (seconds) 60
Tempo 50X0
10 10
3-5 3-5
60 60
50X0 50X0
Sets 3 3 3 3
Reps 8-12 8-12 8-12 8-12
Rest (seconds) 0 0 0 0
Tempo 2010 2010 2010 2010
Evening Workout Exercise 1A: Barbell Drag Curl 1B: Preacher Curl 1C: DB Zottman Curl 1D: Dips (use weight if necessary)
Day 6 Morning Workout Exercise 1A: Barbell Close Grip Bench Press 1B: Barbell Curl 1C: Barbell Overhead Press
Sets 10
Reps 3-5
Rest (seconds) 60
Tempo 50X0
10 10
3-5 3-5
60 60
50X0 50X0
Exercise 1A: Barbell Drag Curl 1B: Preacher Curl 1C: DB Zottman Curl 1D: Dips (use weight if necessary) 1E: Overhead Rope Extension 1F: Barbell Lying Lying Tricep Extensions
Sets 3 3 3 3
Reps 8-12 8-12 8-12 8-12
Rest (seconds) 0 0 0 0
Tempo 2010 2010 2010 2010
3
8-12
0
2010
3
8-12
120
2010
Exercise 2A: Dumbbell Shoulder Press 2B: Dumbbell Side Side Lateral Raise 2C: Seated Dumbbell Scott Press
Sets 4
Reps 8-12
Rest (seconds) 0
Tempo 2010
4
8-12
0
2010
4
8-12
120
2010
Evening Workout
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Chapter 3: The Nutrition Nutrition is crucial to gaining mass. mass. With these workouts, workouts, you ’re going to need to eat a ton of food …and then some. To make this simple for you, I ’m just going to give you you a few guidelines, and then tell tell you how much to each.
The Guidelines 1. Do not eat starchy carbs or fruit until u ntil 10 hours after waking (this does
Chapter 3: The Nutrition Nutrition is crucial to gaining mass. mass. With these workouts, workouts, you ’re going to need to eat a ton of food …and then some. To make this simple for you, I ’m just going to give you you a few guidelines, and then tell tell you how much to each.
The Guidelines 1. Do not eat starchy carbs or fruit until u ntil 10 hours after waking (this does not include the morning workout shake; see supplement section). This means no potatoes, rice, bread, apples, fruit juice, pop, or Gatorade until 10 hours after you wake. 2. Eat vegetables with each and every meal. 3. Eat at least 20g of protein with each and every meal. 4. The only liquids you are allowed to drink within the first 10 hours of waking are: water, black coffee, or black tea. 5. You must follow the calorie formulas. 6. You are not allowed to eat any processed foods within the first 10 hours of waking. Basically, this means that if it doesn ’t grow in the earth or if you cannot hunt it, then you cannot eat it within the first 10 hours of waking.
The Calorie Formulas This is how much food you’ll be eating. I hope you ’re good at math. Basically, after you know how much carbs, protein, and fat to eat each day, you will then track your food intake using this: http://www.livestrong.com/myplate/ Now, here are some short forms for our formulas: BF% = Body Fat Percentage (for example, most guys think they are 10% body fat). 19
LBM = Lean Body Mass W = Weight If you see a fraction, it means to divide. If you see a star (*), it means means multiply. Now for the formulas:
Step 1: Calculate Lean Body Mass
( )
Step 2: Calculate the Number of Calories to Eat Per Day
Step 3: Calculate How Many Grams of Protein to Eat Per Day
Step 4: Calculate How Many Grams of Carbs to Eat Per Day
Step 4: Calculate How Many Grams of Fat to Eat Per Day
[ ]} ]} {
A Mathematical Example If you are 180lbs and 15% body fat, then here are the formulas:
Step 1: Calculate Lean Body Mass
( )
Step 2: Calculate the Number of Calories to Eat Per Day
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Step 3: Calculate How Many Grams of Protein to Eat Per Day
Step 4: Calculate How Many Grams of Carbs to Eat Per Day
Step 4: Calculate How Many Grams of Fat to Eat Per Day
]} { [ ]}
So, a guy who is i s 180lbs and 15% body fat will need to eat 306grams of Protein, 459 grams of Carbs, and 68 grams of fat each day. day. Obviously, the hardest part will be getting in those 306 grams of carbs since he ’s not allowed to each any starchy carbs within the first f irst 10 hours of the day.
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Chapter 4: Supplements Your supplement regimen will be pretty awesome. Here ’s what you need to do: 1. Take 1 Tbsp. of liquid fish oil every day (I recommend Carlson ’s Very Finest Fish Oil – Lemon). 2. Take 1 Multivitamin every day. 3. Take 4000IU ’s of Vitamin D3 every day. Now, for the most important meal of the day …
The Most Important Meal of the Day If you think I mean breakfast, you are dead wrong. The most important meal of the day is your workout workout drink. You will have two different concoctions: one recipe for morning workouts, and one recipe for evening workouts. (All of the supplements supplements in the workout workout shake can can be purchased from CanadianProtein.com
Morning Workout Shake Drink 30 Minutes before Working Out
20g of Whey Isolate 5g of BCAAs 5g of Creatine Monohydrate 1/2g of Sea Salt 200mg of Caffeine 2g of Beta Alanine (optional but awesome) 500mL of Water
Drink While Working Out
30g of Whey Isolate 22
5g of BCAAs 20g of Leucine 2g of Beta Alanine (optional but awesome) aw esome) 1-2L of Water
Drink Immediately After Working Out
70g of Whey Isolate 0.55g*(Bodyweight) of Dextrose 5g of Leucine 5g of Creatine Monohydrate 200mg of Caffeine 15g of Glutamine (optional but awesome) 500mL – 1L of Water
In the math above, this means that a 180lb person would consume 0.55 x 180 = 99 grams of carbs (dextrose).
Evening Workout Shake Drink 30 Minutes Before Working Out
20g of Whey Isolate 5g of BCAAs 5g of Creatine Monohydrate 1/2g of Sea Salt 2g of Beta Alanine (optional but awesome) 500mL of Water
Drink While Working Out
30g of Whey Isolate 5g of BCAAs 20g of Leucine 2g of Beta Alanine (optional but awesome) aw esome) 23
1-2L of Water
Drink Immediately After Working Out
70g of Whey Isolate 0.85g*(Bodyweight) of Dextrose 5g of Leucine 5g of Creatine Monohydrate 15g of Glutamine (optional but awesome) 500mL – 1L of Water
In the math above, this means that a 180lb person would consume 0.85 x 180 = 153 grams of carbs.
One Last Thing Make sure you count your supplements towards your daily protein and carbs.
One Last Tip If you’re having trouble eating enough protein or carbs during the day, then drinking a shake with protein powder in it will help you get towards your protein quota. The same can be said for carbs by drinking drinking a shake with dextrose (just make sure it ’s 10 hours after waking).
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Recommended Resources Decembulk The dirtiest 1-month muscle building program program ever created. created. Check it out here: www.JMaxFitness.com/Decembulk
The 21 Day Body Recomp days? Then Want to build muscle and burn fat at the same time…in only 21 days? this book is for you. you. Check it out out here: www.JMaxFitness.com/books/21day-body-recomp/
The Fast Fat Revolution Learn how to build your best body ever by using the secrets of intermittent fasting. Check it out out here: here: http://www.jmaxfitness.com/fastfatrevolution/
Online Coaching Hate trying to figure out out fitness on your own? Want a personalized plan to get you twice the results in half the time of any program p rogram you’ve you’ve ever done? If you answered “yes” to these questions, then coaching coaching is for you. Check it out here: http://www.jmaxfitness.com/coaching/
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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.
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• 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 skinny fat. • 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 proce ss. I wasn’t skinny fat anymore.
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• I became obsessed with everything to do with fitness and nutrition.
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• 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 screw ing 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/
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FTC Disclosure As of December 1st, 2009 the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. Although I support and truly believe in all the products I recommend in this eBook, for legal reasons, let’s assume that they pay me loads of cash so I can race dolphins in my yacht, golf with celebrities, and have a butler named Alfred.
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