Male Multiple Orgasm by Ian Kessler
Contents
Contents Contents............................................................................................................. 1 Part I: Basics ........................................................................................................... 4 Introduction ....................................................................................................... 5 Legal Disclaimer ................................................................................................. 6 What is “Male Multiple Orgasm”?...................................................................... 7 My Story............................................................................................................. 8 What does a Non-Ejaculatory Orgasm feel like?............................................... 10 The Difference between Orgasm and Ejaculation ............................................ 11 Male Sexuality and Men ................................................................................... 14 Is it safe? .......................................................................................................... 16 Who is it for? .................................................................................................... 17 Why Strive for Male Multiple Orgasm? ............................................................ 19 Commitment .................................................................................................... 24 Practicing alone vs practising with a partner .................................................... 25 Part II: The Method .............................................................................................. 27 A Quick Lesson in Anatomy .............................................................................. 28
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Contents
The Nature of a Non-Ejaculatory Orgasm ......................................................... 31 Finding Your PC Muscle .................................................................................... 33 About the PC Muscle Exercises......................................................................... 40 A simple non-ejaculatory orgasm ..................................................................... 41 Trying for a proper non-ejaculatory orgasm ..................................................... 44 Exercise 1: Short Contractions .......................................................................... 45 Dealing with a sore muscle ............................................................................... 49 About the exercises in general ......................................................................... 49 Exercise 2: Long Contractions ........................................................................... 50 Exercise 3: Very Long Contractions................................................................... 52 Excitement levels ............................................................................................. 57 Point of No Return ........................................................................................... 58 Arousal during Normal Sex ............................................................................... 60 Arousal during Multiorgasmic Sex .................................................................... 62 Spasms and their role ....................................................................................... 65 Practice makes perfect ..................................................................................... 68 Exercise 4: Ascending and Descending ............................................................. 69 Exercise 5: Walking on the Edge ....................................................................... 79
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Contents
Going for Your First Non-ejaculatory Orgasm ................................................... 82 Aftermath......................................................................................................... 86 Where to Go from Here?.................................................................................. 90 Trick: Breathing ................................................................................................ 91 Trick: Eyes ........................................................................................................ 92 Trick: Look Up .................................................................................................. 93 Trick: Abs.......................................................................................................... 94 Trick: PC Muscle Lock-In ................................................................................... 96 Male Multiple Orgasms Are All Different.......................................................... 99 Part III: Further Topics ....................................................................................... 101 The Use of Partial Ejaculation ......................................................................... 102 Total Release .................................................................................................. 105 Orgasming without pausing ........................................................................... 107 Accelerating an ejaculation ............................................................................ 109 Importance of Changing Condoms ................................................................. 113 Amplifying Orgasms ....................................................................................... 114 Final words ..................................................................................................... 116
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Contents
Part I: Basics
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Introduction
Introduction First of all, I would like to thank you for buying this ebook. In doing so, you have truly made a huge step towards improving your personal life. I value your time, so I won’t waste it on useless babble and will try to get to the point as soon as possible. However, you’ll have to bear with me since there are quite a few topics that need to be covered before you can get to actual practicing. I will also be keeping the book as short and to-the-point as possible, because I know how daunting it may be to read a massive volume of text off the screen. I have written this book in such a way that you could easily cover it one evening or two and start practicing without further delay. If there is something you don’t understand, I suggest you re-read the relevant sections at first and if that doesn’t help, don’t hesitate to contact me.
First of all, one important remark. This is a book about sexuality. As such, there will be a lot of talk about penises, vaginas, sexual intercourse, masturbation, ejaculation and all kinds of related topics. I’m sure that, as an adult, you are entirely comfortable with reading about such things. Many activities described in this book may seem “weird”, because they involve unusual sexual practices.
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Should you encounter any mental discomfort in dealing with such practices due to their strange nature, it is in your own interest to somehow overcome it. I will be teaching you a great skill and sincerely hope that you stick with the material until you have successfully taken your sexual life to a whole new level. Unusual skills require unusual learning methods.
Good luck and let’s go!
Legal Disclaimer The author of this book does not claim to be a medical expert of any sorts nor is he qualified to give any type of medical advice. Any and all advice presented in this book is for informational purposes only and is provided to the reader based on the understanding that the reader is solely responsible for any consequences of using this information. The author cannot be held liable for any damage, whether bodily, psychological or otherwise, resulting from the use of the information provided in this book. If in any doubt at all, the reader is advised to consult their doctor or other qualified medical expert.
Male Multiple Orgasm
What is “Male Multiple Orgasm”?
What is “Male Multiple Orgasm”? I use the term “male multiple orgasm” in order to broadly refer to the ability (whether innate or acquired during the lifetime) of a man to have an orgasm, retain his erection and continue the physical stimulation until the next orgasm. In reality, there is a lot more to male multiple orgasm than just that and you will discover these things further in the book. A man who has the skill of male multiple orgasm, is then “multiorgasmic”.
Another very important term that I will be using repeatedly is “non-ejaculatory orgasm”. This is, as the name suggest, an orgasm during which one does not ejaculate. Since ejaculation and erection are closely interconnected, developing the ability to have non-ejaculatory orgasms is crucial in becoming multiorgasmic. Male multiple orgasm essentially consists, at least at the basic level, of a sequence of non-ejaculatory orgasms.
Also note that I am talking only about using your body’s natural capabilities to achieve male multiple orgasm. If a man uses medication or other artificial methods of keeping an erection throughout a sequence of orgasms, I would
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My Story
personally not consider him to be multiorgasmic. This book is about a “no pills, no medical or mechanical intervention” method of achieving multiple orgasms without losing erection or arousal.
My Story I first came across the notion of male multiple orgasm (although it may have been called something different) in a book about sexuality I was looking through at a bookshop. That was some six or seven years ago and unfortunately I have forgotten both the author and the title of that book. At that time, the idea of a man being able to have an orgasm without ejaculating seemed a bit too “out there” and I put it aside.
However, I hadn’t forgotten about the idea entirely and a few months later I decided to be open-minded about the possibility, so I started doing some research. After putting together the bits and pieces of information I could find on internet forums and in books on sexuality (primarily relating to Indian and Chinese practices) and also inventing a good deal of my own stuff, I started experimenting. It took me a few weeks of doing various exercises (I wasn’t very diligent or consistent about it) before I managed to get my first non-ejaculatory orgasm. At
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My Story
first, I did all of this on my own, but soon enough, as I became more comfortable with my abilities, I started using them during actual sex. Sure, not everything worked and not every time, but I was fortunate enough to have a girlfriend at that time who was very open-minded and non-judgemental about sexuality, which gave me a lot of opportunity for experimentation. Ever since I started having multiorgasmic sex, I’ve never looked back.
As I became more confident about my skills, I also occassionally started bringing it up in conversations with other men. I guess I was bragging more than giving practical advice, but it certainly wasn’t a bad thing to brag about. As somebody once said, “It ain’t bragging if you can do the thing.” And obviously it created a lot of interest. Some guys didn’t believe me (and I definitely wasn’t going to give them a demonstration), but others started asking questions. While trying to explain these techniques to them I gradually gained a better understanding of the topic and formulated a universally applicable method for becoming a multiorgasmic man. The end result of the work I did back then is what constitutes the core of this book. In addition, I put a lot of stuff in here that is not directly necessary to become multiorgasmic but which I’m sure you will find very useful.
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What does a Non-Ejaculatory Orgasm feel like?
Some of these things have taken me years to understand and I’m glad I’m finally able to pass my knowledge to you in a concise and convenient form.
What does a Non-Ejaculatory Orgasm feel like? This is a question that men often ask me when they first hear about male multiorgasmic abilities. And of course it is a question that is pretty difficult to answer.
Since most men have never experienced anything of this sort, there’s nothing to compare it to. And besides, one non-ejaculatory orgasm can feel completely different to another non-ejaculatory orgasm. Essentially, an orgasm is still an orgasm, but this time you’re not ejaculating while having one and you are also doing some additional work in order to prevent the ejaculation. This considerably changes the general feel of the orgasm.
For most men, it seems, as for myself, a non-ejaculatory orgasm is at least as pleasurable as an ordinary ejaculatory orgasm. An ordinary orgasm can also become significantly more pleasurable if it is preceded by one or more nonejaculatory ones.
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The Difference between Orgasm and Ejaculation
A non-ejaculatory orgasm can also have a very different “profile” when compared to a normal orgasm. Once you reach a normal orgasm, the whole thing spins out of your control – your body pretty much takes you through the process of orgasming and ejaculating and in the meantime you get to enjoy it. With nonejaculatory orgasms, your level of control is much much higher. For instance, with sufficient practice you can learn to “stretch out” the orgasm, making the duration of physical pleasure significantly longer.
There you have it. That’s all I can really say about the way a non-ejaculatory orgasm feels. You will have to try it yourself in order to find out how it feels for you.
The Difference between Orgasm and Ejaculation The reality of today’s understanding of sexuality is that most people think that male ejaculation is inevitably linked to male orgasm which then quickly leads to a significant loss of arousal and weakening of the erection. This notion is so
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The Difference between Orgasm and Ejaculation
intergrated in people’s minds that even mentioning the possibilty of male multiple orgasm usually creates a load of “huh, what?” type of reactions.
It’s not difficult to understand why almost all men (and women) have this sort of understanding in regards to male sexuality. As kids or teenagers, men discover masturbation and learn about their sexuality by experimenting with it on their own. Ejaculation and the pleasurable sensations of an orgasm always occur simultaneously and they never realise that these two could actually be separate. What I personally find more puzzling, is that modern medicine seems to know absolutely nothing about this. The possibility of a man holding back his ejaculation, having an orgasm and also keeping his erection, seems to be regarded no more than a peculiarity that some men possess naturally and which can “perhaps” be developed by some men through some strange esoteric practices. Why this seems to be the case with modern Western medicine, I personally have no idea.
The single most important thing you have to understand before you can progress towards achieving multiorgasmic abilities, is that ejaculation and orgasm are not the same, nor do they necessarily have to occur together nor does the loss of
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The Difference between Orgasm and Ejaculation
arousal and erection necessarily have to follow either of them. What you will discover by the end of this book and what you will personally get to experience if you take the time to actually implement the advice provided and to become a multiorgasmic man, is that you can have an orgasm without ejaculating. You can have an orgasm while retaining both your level of sexual excitement and your erection.
But, in fact, it is also possible to have an ejaculation without having an orgasm. This is what I refer to as a “lost orgasm”. I won’t be teaching you this, because, as you can imagine, it’s pretty pointless – you ejaculate, perhaps lose your erection, but get no pleasure from it. I do mention it here however simply so that you know it can happen. It can sometimes happen when you are practicing your multiorgasmic abilities and something doesn’t go quite right. Don’t worry however, it is a fairly rare occurrence and you probably won’t “lose” too many orgasms.
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Male Sexuality and Men
Male Sexuality and Men Most men discover masturbation at some point in their early teens or even earlier. They notice that physically stimulating their erect penis leads to a very pleasurable (albeit messy) end result. At this point they also usually think that this is a pretty damn weird thing to be doing and so they keep this activity to themselves. They may even expect that their parents will be angry at them if they find out. This leads men to be pretty secretive about their sexuality. Although there are plenty of outwardly sexual men who are completely comfortable with talking about their sexual adventures, very few of them are actually comfortable with talking about the details of sexuality, especially male sexuality. Vagina and breast talk is abundant in men’s conversations, but penises are taboo.
Perhaps it is the teenage years of male development that are responsible for many men being inept at sex. Since the discussion of male sexuality is very limited in men’s circles, information about abilities such as the male multiple orgasm simply doesn’t spread. It is amazing how few men have heard of it. And not just ordinary men, but even urologists and sexologists, who are supposed to be experts in the area of sexuality, have almost no idea about these possibilities.
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Male Sexuality and Men
Even if they are aware of the existence of male multiple orgasm, doctors are likely to dismiss it as either some esoteric ancient Indian or Chinese practice or as some skill that is only available to a few “freaks of nature” who happen to be born with it. This is very sad. Almost nobody recognises the fact that there is nothing freakish about such abilities and that they can be acquired by pretty much anyone with a little practice.
Due to the secrecy surrounding male sexuality, very many men grow up viewing sex as something overly simplistic. Although they usually don’t realise it, many men tend to see sex as a sort of an “extension” of masturbation – a short period of physical stimulation followed by a squirt, some pleasure and a release of tension. The only difference is that this time they are not masturbating with their hand, instead they are “masturbating” into a woman. This often leaves both partners only halfway satisfied with sex.
If you in any way identify with these ideas, please don’t take them too personally and don’t be offended by them. The purpose of this book is to open you to new concepts in sexuality, some of which you may never have heard before. Hopefully you will find these concepts useful in expanding your “sexual horizons”.
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Is it safe?
Is it safe? The short answer is, yes. Many thousands of men have acquired multiorgasmic abilities through practices such as or similar to the ones described in the book you are reading and have been living a much happier personal life since. I have been multiorgasmic for years now and haven’t had any sort of problems in relation to this skill. I have also personally taught loads and loads of men the art of multiple orgasm and have received only positive feedback.
If you are still not convinced about the safety of the practice, I suggest that you read through the rest of this book and see for yourself that everything I suggest in the book are applications of the natural capabilities of your body and extensions of practices that you are probably quite comfortable with already. Essentially, the practice of male multiple orgasms is about as dangerous as working out in the gym or having sex. This is because that’s what developing multiorgasmic abilities primarily consists of: workout and sex.
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Who is it for?
As I mentioned earlier, there are no pills, medical interventions or any other external or unnatural factors involved. You will not be subjecting your body to anything outside of its own capabilities.
Who is it for? This book is for any man who wants to become multiorgasmic. Of course, you have to be male in order to put the advice described in this book to practical use.
If you are a woman who bought this ebook for your man, you will still have to give the ebook to him to read. Unfortunately, you can’t teach these abilities to your man “in secret”, because they are mostly about conscious workout and practice. You don’t “give” your man “multiple orgasms” the same way a man can “give” orgasms to his woman. He has to work on them in person.
For the purpose of this book, I will assume that you (the reader) are a heterosexual man and that your sexual partner (if any) is female. This is in no way to imply that the methods described in this book cannot be used by homosexual or bisexual men and their male partners. If you are a homosexual or a bisexual
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Who is it for?
man, then by all means, use these principles and perhaps even teach them to your partners and enjoy a better personal life. Unfortunately, I have personal experience of teaching only heterosexual men to be multiorgasmic. However, almost none of the exercises and techniques in this guide actually require the presence of a partner, and therefore, for the most part I think that, homosexual and bisexual men should find it fairly straightforward to apply the material taught.
Whether you have a sexual partner or not, I will be assuming that you are a sexually active man, or are at least planning to become such at some point in the future. Otherwise, why would you be reading a book on multiorgasmic abilities? By “sexually active” I mean that you regularly receive some sort of physical stimulation that leads to orgasm. I know the previous sentence sounds weird, but in reality, I don’t really care where that stimulation comes from – your partner, your hand, some sexual toy or whatever. If you are a man and you orgasm every now and then, the principles described in this book are applicable to you.
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Why Strive for Male Multiple Orgasm?
Why Strive for Male Multiple Orgasm? I hope that I will be doing excessive work by telling you why you should read this book and follow my advice - the benefits of being multiorgasmic are great and numerous. After you have taken time and effort to become multiorgasmic, I cannot possibly imagine you feeling any sort of regret about it. The advantages may be fairly obvious, but I will list them anyway, just so you clearly see and know what you are striving for.
First of all, you will last much longer in bed. In fact, you will last as long as you want to and won’t be limited by your physiological need for sexual release through orgasm and ejaculation. Sex will stop being a 10 minute (if even that) activity that often leaves both partners feeling like they have missed out on something. Sex will suddenly become an act of love that can last for hours. Of course, you won’t be deprived of the possibility to have “quickies” either – the duration of sex will be entirely in your hands.
Your woman will be extremely grateful to you for your ability to last longer. It is well known that women often take significantly longer to climax than men. If you currently have problems with giving your woman an orgasm through intercourse,
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Why Strive for Male Multiple Orgasm?
then after you become multiorgasmic, you will finally be able to last as long as you need to for your woman to reach her orgasm. Women are by nature multiorgasmic and now you won’t even be limited anymore in the number of orgasms you can give your woman – you might even be able to “synchronise” your orgasms and climax together, over and over again.
It is very likely that your partner will also feel more loved because of your effort to achieve male multiple orgasm and therefore to become a better lover. A woman who is happy in bed is a happier woman in general and you are almost certain to see and feel an improvement in your personal and intimate life.
It is incredible how binding, emotionally and physically, multiorgasmic sex can be. When two people regularly have sex lasting for hours on end, sharing orgasm after orgasm, their relationship is certain to become stronger and closer. If you have a monogamous relationship with your intimate partner, both of you will feel much more satisfied by the sex life between the two of you. If you have multiple partners or have many short-term monogamous relationships, the better sex will certainly keep your women “coming back for more” and perhaps even bragging to their girlfriends about you... I’ll let you make your own conclusions here.
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Why Strive for Male Multiple Orgasm?
You, as a man, will also feel much more satisfied by the sex you have with your partner or partners. Sex will no longer be a quick session whose sole purpose is to release some tension in your genitals and aid your subsequent sleep. The average man tends to view sex as a race towards, or more often as a desperate attempt to hold off the ejaculation and the inevitable loss of erection and arousal. The multiorgasmic male views sex as a process of sharing intimate love with his partner, which can end with a full final ejaculation whenever he so chooses. As a matter of fact, it doesn’t even have to end with an ejaculation – it is entirely up to the man to decide.
The physical pleasure you yourself will get from sex will increase immensely – instead of one single and often sloppy orgasm you will be having loads of them. The orgasms themselves will, perhaps counter-intuitively, become much more powerful and “profound”. You will also develop the ability to “surf” right on the borderline between a high state of arousal and a full orgasm – the state I call the “point of no return” – thus giving yourself absolutely insane amounts of physical pleasure.
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Why Strive for Male Multiple Orgasm?
If you have had problems with premature ejaculation, then those will also be history. You may get aroused very fast, you may even have your first orgasm within a minute or two of starting intercourse, but that doesn’t matter – you will retain your erection and your arousal and you still have plenty of orgasms to go before you call it a night. So, no more embarrassement or apologies – you are enjoying sex from the very start and enjoying it all the way and so is your partner.
Even if you don’t have a sexual partner at the moment, it makes perfect sense to work on achieving multiple orgasms – once you have a partner, you will feel much more confident knowing that there will be no embarrassement in bed and that you will be able to satisfy her sexually. Even as long as you are single, the ability to control your orgasms will provide you with much greater pleasure in other sexual activities, like masturbation, for example. Please do not think that this book is only for people who live an active sexual life – single men can benefit from this advice just as much.
The exercises that accompany multiorgasmic skills and the multiorgasmic practices themselves have a tendency to give men the ability to have stronger erections than usual. So, if you have had problems with weak erections, then that
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Why Strive for Male Multiple Orgasm?
is definitely not a reason to avoid acquiring multiorgasmic skills. Quite the contrary – it’s a reason to be pursuing them. Many men have also reported actual increase in penis length after a period of living a multiorgasmic lifestyle. I am not giving any guarantees here, but if you happen to think your penis is too short, stick with the exercises and they might actually help you. Also, if you happen to care about such things, then as a little bonus, with multiple orgasms also often comes the ability to have much more “powerful” ejaculations and to “shoot” much further. Make sure you warn your woman.
I would also mention the health benefits of leading a multiorgasmic lifestyle. It is a well-known fact that sex is a great physical exercise that is in many ways equivalent to doing sport. Multiple orgasms allow you to have sex for so long that it adds up to quite a workout. The physical satisfaction after multiorgasmic sex is enormous and fulfilling in many ways. Frequent sexual activity has also been associated with a healthier prostate gland and a decreased risk of prostate cancer.
As you can see, multiorgasmic abilities to a certain extent help with nearly every major issue in life – sex, relationships, health. (Perhaps they won’t solve financial
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Commitment
problems, but who knows...) For the really minimal amount of time and effort it takes to become multiorgasmic, it is probably one of the best commitments to personal improvement that you can make in life, so do take hold of the opportunity.
Commitment It’s important that you understand that multiorgasmic abilities will not come to you overnight. It may take several weeks or maybe even months before you achieve your first multiple orgasm. Although, If you are lucky and happened to have a natural predisposition for multiple orgasms, you may develop the basic multiorgasmic abilities within a few days. By basic multiorgasmic abilities I mean the ability to have an orgasm without ejaculating and without losing erection. However, once you reach that level, do not think that your development in this area is over. There is so much more to being multiorgasmic than simply sustaining an erection. Later in this book, I will cover advanced topics and techniques that you could work on once you become a multiorgasmic man. But first, we need to
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Practicing alone vs practising with a partner
get you to your first multiple orgasm and, as you can imagine, this will require quite a bit of commitment on your part.
At this point, you need to make sure that you have enough will to go through the exercises that I will teach you and to keep doing them until you achieve your first non-ejaculatory orgasm. I can tell you what you should do and I can give you the exercises and techniques, but I cannot give you the willpower to go through with them. Therefore, I suggest that you make a commitment right now to keep working on the exercises until you become truly multiorgasmic. The learning process may be difficult and perhaps even discouraging at times, especially if you fail at achieving your first non-ejaculatory orgasm many times in a row, but keep in mind that the goal is well worth the effort and that you will be grateful to yourself once you're there.
Practicing alone vs practising with a partner You will have to decide how you want to do the exercises – on your own or involving your partner. Some exercises can only be practiced alone, but there are
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Practicing alone vs practising with a partner
others which can be done either way. Where appropriate, I will discuss variations of the exercises both for single and couple practice.
Most men choose to do most of the exercises alone, at least at first, and that is perfectly understandable – it can be difficult to explain to your partner what you’re doing if you have never done it before yourself. When practicing alone, there is also no fear of judgement or other psychological obstacles you might encounter when doing the exercises with your woman. How you choose to do the exercises is entirely up to you. If you choose to practice on your own, make sure you can do so undisturbed. If you choose to involve your partner, make sure she is completely supportive and understanding of what you’re trying to achieve.
If you are going to talk to your partner about your aspirations to become multiorgasmic, it is a good idea to explain that this is not solely for your own benefit and that your (as a couple) sex life is going to improve tremendously once you become a multiorgasmic man.
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Part II: The Method
Male Multiple Orgasm
A Quick Lesson in Anatomy
A Quick Lesson in Anatomy Let’s quickly go over some basic anatomy of the male reproductive system. It’s not really crucial that you know a lot about it, but it should aid you in understanding the principles behind male multiple orgasms.
The above diagram is obviously very simplistic, but it should suffice for our purposes. The penis is shown in its flaccid (not erect) state. Sperm is produced in the testicles and during ejaculation, it moves up a canal called vas deferens. There are two such canals – one for either testicle. The vasa deferentia (latin plural) pass
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A Quick Lesson in Anatomy
the bladder on either side and link into the urethra via ejaculatory ducts. Urethra is a tube that is mostly used for urination (hence the name). It starts at the bladder and goes all the way out of the tip of the penis. Urethra is also used to carry semen out of the penis during ejaculation. Semen is created as the sperm from vasa deferentia gets mixed with fluids from seminal vesicles, the prostate gland and the bulbourethral glands (none of them are on the image). This mixing process happens already during ejaculation, around the spot where the sperm enters the urethra. From there on, the semen gets pushed along the urethra and finally propelled out of the penis by a series of muscles, in particular the bulbospongiosus muscle. I will call it the BS muscle for short (BS in the sense of bulbospongiosus, not the usual meaning). If you press a finger upwards into the fleshy part right behind the scrotum, that’s the muscle there.
Now, there is one other particular muscle that is of great interest to us and that is the pubococcygeus muscle, which is commonly called the PC muscle. You will encounter this term a lot throughout the book. In fact, it is this muscle that the whole concept of male multiple orgasm is based on. The PC muscle is a hammocklike muscle and runs from the pubic bone to the coccyx (hence the name
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A Quick Lesson in Anatomy
“pubococcygeus”). The pubic bone is a small bone and is a part of the pelvis. It’s the bone that you can generally feel if you press fairly hard into the area where your pubic hair is (or should be). The coccyx (pronounced “kok-six”) is more commonly known as the tailbone and is simply the lower end of the backbone (more properly known as the vertebral column). So the PC muscle runs quite a long way from the front of the body to the back, being a part of what is called the pelvic floor – the muscles that quite literally keep your organs inside you when you are standing upright. The PC muscle is actually a pair of muscles, running on either side of the urethra (you can see the point where the muscle and urethra pass each other on the image) and the anus (not depicted).
When the PC muscle is tensed, it “shuts” both the urethra and the anus by squeezing them from either side. We are not so much interested in the effect on the anus as on the urethra, but it is still useful to know, since you can definitely feel it. The most typical way of using the PC muscle is to stop the flow of urine when you’re not yet finished emptying the bladder. Most of us have been doing this throughout life probably without giving much thought about the processes that go on the body at that moment. But now, knowing that and the little bit of
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The Nature of a Non-Ejaculatory Orgasm
anatomy I have explained, you can probably already understand, at least in part, what is supposed to happen during a non-ejaculatory orgasm. During a normal ejaculatory orgasm, the semen moves all the way through the urethra unobstructed and in the end gets accelerated by the bulbospongiousus muscle (mentioned above) in a series of uncontrolled yet very pleasant contractions. However, during a non-ejaculatory orgasm, we use the convenient location and function of the PC muscle in order to prevent the semen from reaching the penis.
The Nature of a Non-Ejaculatory Orgasm Generally speaking, if the semen does not get out of the penis during an orgasm, there is no loss of erection. Now exactly why that happens, I’m not sure, but I do have a theory. Please don’t take my word for it, since I don’t have a medical education and my knowledge of human anatomy and physiology is rather amateurish. Besides, as I have already said, there’s a lot of research yet to be done in the area of human sexuality.
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The Nature of a Non-Ejaculatory Orgasm
The bulbospongiosus muscle that I have mentioned earlier, has two well-known functions – to empty the urethra of fluid at the very end of urination and to propel semen out of the urethra during ejaculation. If you think about it, the two functions are rather similar: an amount of fluid passes through the urethra and comes to an end and the bulbospongiosus muscle then gives it a “final push” out of the penis. In case of urination the contraction of this muscle creates a feeling that you are “done” peeing for now, I guess you know what I mean. During an ejaculation, the contractions of this muscle serve to tell the body that it’s “done” with sexual intercourse and doesn’t need an erection anymore.
My guess is that the muscle “knows” to contract simply when it “sees” that an amount of fluid passing through the urethra is coming to an end. In case of urination, it would generally be a single flow that suddenly ends and so there is only one contraction at the end. But since semen usually comes in several “bursts”, there are more than one contraction to push the semen out and then a bunch more “just in case” – just to make sure the urethra is empty of semen. Every such contraction is an additional signal to the body to lose arousal and erection. So therefore, if there is no semen passing through the urethra, the
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Finding Your PC Muscle
bulbospongiosus muscle does not “deem necessary” to contract and so no signal is sent to the body to lose erection.
Note that the feeling of orgasm happens nonetheless – the nature’s way of rewarding us for reproduction. The nature didn’t quite foresee however, that we humans will be smart enough to separate the orgasm from the loss of erection by simply not giving the bulbospongiosus muscle a reason to contract. And that’s the beauty of it. Again, this is all just my theory, but it seems quite plausible to me.
Finding Your PC Muscle In order to proceed, you wil need to “find” you PC muscle. By “find” I don’t mean seeing it or touching it, since the muscle is quite deep inside your pelvis, so you won’t be able to do that. By finding I mean being able to tense the muscle voluntarily and knowing what it feels like. Perhaps you are already aware of your PC muscle and so don’t need to spend much time on locating it. If not, there’s a few things you can do.
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Finding Your PC Muscle
The thing about the PC muscle is that it usually contracts along with several other muscles, including the anal sphincter (the muscle that shuts the anus), the urethral sphincter (the muscle that controls the flow uf urine during urination) and even the BS muscle. It is unlikely that you will be able to contract any of these muscles on their own – they all contract together. This actually makes our life easier, since we don’t have to think about finding specifically the PC muscle among all those muscles, we can simply tense them all simultaneously.
The simplest thing to do is to go to the toilet when your bladder is reasonably full and to start urinating. Once you have the flow going, simply stop the flow. There’s nothing special you need to do, simply do whatever you naturally do to stop urinating before your bladder is completely empty. Now hold it like that. If you pay close attention, you will probably feel a whole bunch of stuff happening in you pelvis. For example, you should feel your anus tightening up – it’s as if you know that if were trying to defecate at that moment, you wouldn’t be able to, because your anus is simply shut. Another thing that happens is that, just as you stop the urination, the very last bit of the urine suddenly shoots forward at a higher speed out of your penis than when it was flowing freely. That is the BS
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Finding Your PC Muscle
muscle at work. Remember I said that the main function of the BS muscle is to empty your urethra at the end of urination? That’s what it did and that’s why the last bit urine gets accelerated like that.
Finally, the part of muscle action that interests us the most is one that is actually the most difficult to detect. It’s the bit that actually stops the flow of urine and it happens deeper inside you pelvis. The urethra gets shut by the PC muscle (actually in combination with the urethral sphincter, but we don’t care about that for the moment). The PC muscle is a bit slow compared to the anal sphincter, so perhaps you will be able to feel it as the tension that comes on in the second or two after the anus has already shut. And, as I said, it happens deeper inside you. It is not crucial for you to be able to actually feel the action of the PC muscle at this stage, so don’t worry about it too much. If you tense the other muscles in your pelvis, you will also tense the PC muscle.
Try the urination stopping exercise several times, probably in separate sessions, in order to get more comfortable with the process. Then, try doing the same thing, but without actually urinating. Simply take a seat in a comfortable position, and tense up your inner pelvic muscles the same way you would do if you wanted to
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Finding Your PC Muscle
stop the flow of urine. Try to feel as many separate sensations inside your pelvis as possible. Gradually you should become comfortable at doing this spontaneously and consciously without much thinking.
Another way to think about tensing all these muscles is to do the same thing you would do if you wanted to tighten your anus, as if you wanted to stop defecating. The anal sphincter is pretty quick, but as soon as it has contracted, you should feel some other muscles tighten up in the pelvic region, more towards the front of your body. One of them will be the PC muscle. As if “stopping defecation” exercise is not weird enough, here’s an even weirder thing you can try. Imagine that, for instance, somebody wanted to pull a prank on you and poke you in the ass with something like a broom or whatever. Got the picture in you mind? Now imagine how you would react – you’d probably jump forward and tense up your buttocks and hips. But you would also tighten your anus as a reflex. It’s a natural defense mechanism that happens pretty much without our conscious will – not unlike closing your eyes when something is about to hit you in the face. Try simulating a reaction to an “assault on your ass” and then try to relax your hips and buttocks without relaxing the anus. That’s the state you are trying to achieve.
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Finding Your PC Muscle
I know, I know, that was one very weird example, but you’d be surprised at how many men suddenly “get it” after I describe it to them. Perhaps it’s because it’s a natural reflex and doesn’t require much conscious comprehension.
There’s yet another way of approaching the pelvic muscles. If you have an erection, tensing up your pelvic floor muscles tends to harden the penis even more and kind of makes it “jump” upwards. Perhaps you have been doing that during you sexual activity without giving it too much thought, so here’s what you can try. Get an erection (alone or with a partner, it doesn’t matter). Now, while in a standing position and without using your hands or anything else, make your penis “jerk upwards”. If you know what I mean, you will notice that during this, something tenses up at the base of your penis and your erection also becomes slightly harder for the moment. That’s primarily the BS muscle at work. Now do the same “jerk upwards” thing, but this time keep any muscles involved tensed. You will notice that not only is the BS muscle tight (you can feel it by touching the area right behind the scrotum), but so is the anus, and perhaps also something slightly higher up. If you can feel that something, that’s the PC muscle. If not, no worries.
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Finding Your PC Muscle
I hope that by using at least one of these methods, you will be able to figure out how to tense your PC muscle. From here on, whenever I refer to tensing or squeezing or contracting the PC muscle, I don’t actually mean tensing it separately from everything else, because I don’t think you would be able to that. I actually mean tensing up all these muscles of the pelvic floor I have been talking about, simultaneously. It’s just that these other muscles don’t matter too much for our purposes, so I will be referring to their joint tension as simply the tension of the PC muscle.
Now let’s quickly talk about the isolation of the PC muscle. There’s a tendency for men to tense up a whole bunch of other muscles other than the ones in the pelvic floor when doing PC muscle exercises. The typical ones include the muscles in the buttocks, the hips and also abdominal muscles. These are all groups of muscles close to the pelvic region, so it may kind of feel natural to tense them when the pelvic region is tensed. Some men even tense up their face. Obviously facial muscles have nothing to do with the pelvic region, but I guess it’s simply the effort that makes men grimace – kind of like “making faces” while pumping biceps in the gym.
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Finding Your PC Muscle
For the sake of doing the exercises properly I suggest to you that you try and isolate the PC muscle from these other muscles that you don’t need to tense. Again, and I apologise if I’m being too repetitive, you will have to contract the other muscles of the pelvic floor in order to tense the PC muscle, but you certainly don’t need to tense your abs, for instance.
While locating your PC muscle, and also later on, during the actual exercises, every now and then, stop in the tensed position and mentally check your body. Check your hips, calves, buttocks, abdominals, chest and even the face to make sure that nothing unnecessary is holding tension. If you do find tension, keep your PC muscle contracted, but try to relax that part of the body that you found the tension in. Repeat this procedure often enough and you will soon notice that you can tense your PC muscle in “isolation” from everyting else. This isolation is an important part of being aware of your body and being in control of your sexuality.
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About the PC Muscle Exercises
About the PC Muscle Exercises You have successfully located your PC muscle and know how to flex it. Now it’s time to exercise it to make it really strong. Your PC muscle will be holding off your ejaculate while you will be having an orgasm. I’d actually stress the last word. You will be having an orgasm while your PC muscle is doing some pretty hard work. Which means, you won’t be able to concentrate very well on what your PC muscle is doing, at least not if you want to enjoy your orgasm.
If your PC musle is weak, you will probably find it pretty difficult to call upon your “willpower” in order to keep your PC muscle tensed all the way through an orgasm. It’s different from the way it might work while pumping weights in the gym. Imagine doing biceps exercises using really heavy weights while having an orgasm. You simply won’t have the willpower or the concentration to do a rep. Holding off your ejaculation with your PC muscle is in a way similar to doing a rep with your biceps. That’s why you will need to develop a very strong PC muscle so that you can leave the job of holding back the ejaculate to your “musclepower” while enjoying your orgasm.
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A simple non-ejaculatory orgasm
Most men never exercise their PC muscle because they never have good reason to do so. In fact, most men don’t even know it exists, which is sad, because it’s the one muscle exercising which can have an enormous effect on one’s sex life and sexual health. I suggest that you read through the whole book before you start doing the exercises, since some of them can be done in parallel.
A simple non-ejaculatory orgasm Before you start with the actual exercises, here’s a little something you might want to try to get at least some sense for what an actual non-ejaculatory orgasm is like. I’ll tell you straight away that this trick might not work. In fact it has never worked for me personally, although it does work for some men. This technique is absolutely optional, so if you don’t want to try it, just skip it. It’s not bad in any way, but neither is it necessary for actual multiorgasmic training.
The idea is to simulate the action of a strong PC muscle simply by using your fingers. Here’s what you do.
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A simple non-ejaculatory orgasm
First let’s find the spot you will have to apply pressure to when the moment comes. The spot is essentially on your pelvic floor, between the legs, about halfway between the scrotum and the anus, perhaps slightly closer to the scrotum. It should feel kind of soft and muscly when you’re relaxed, but should become pretty hard if you tense your PC muscle as I described earlier. You know, if you were a woman, that’s where your vagina would be... Yeah yeah, I know that’s a strange way to put it, but I think you understand what spot I mean.
Now try to keep your PC muscle relaxed and using two or three fingers (whichever hand you are more comfortable with), press into that spot from below. “From below” if you are in a standing position, that is. Press “into” your body, so to say. Obviously, don’t hurt yourself, but you will need to press fairly hard if you want to have a chance at making this technique work.
Now to try this for real, start stimulating yourself sexually, whether alone or with your partner, it doesn’t matter. Don’t rush, let your arousal build up gradually. When you feel you are about to start ejaculating, using your two or three fingers, press into that spot you found and press fairly hard. Keep pressing until you feel your orgasm (and ejaculation) is over.
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A simple non-ejaculatory orgasm
Basically, the point is to try this out and to see what happens. I heard several men reporting that they have done this and managed to hold off their ejaculation and keep their erection on the first attempt. If that doesn’t happen to you, no worries, as I said, it doesn’t work for me, for instance. Every time I’ve tried it, I either ended ejaculating despite the pressure applied, or managed to hold off the ejaculation but still lost my erection. If you have another look at the bit about anatomy and the simple image I provided, you can see that this technique doesn’t actually work quite the same way the PC muscle does. The PC muscle blocks the flow of fluids (either urine or semen) a bit higher up than your fingers would with this technique. Perhaps that’s the reason it doesn’t work for many people.
If it doesn’t work for you the first time you try, you can try again, but I suggest you don’t spend too much time on this and get on to the proper multiorgasmic methods.
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Trying for a proper non-ejaculatory orgasm
Trying for a proper non-ejaculatory orgasm Another thing you may want to try before getting on to the exercises is to have an attempt at a real non-ejaculatory orgasm using your PC muscle. Don’t count on it too much so as not to be disappointed, but you might be one of those rare multiorgasmic “naturals” who don’t even know about their inborn abilities. If it doesn’t work (which is most often the case), this attempt will at least give you a perspective on what you are trying to achieve and why you need to do your exercises. My assumption here is that you are quite comfortable with squeezing your PC muscle and don’t need much time to “find it” mentally. Otherwise, you can either practice finding and isolating your PC muscle as described earlier or you can go on with the exercises below since they will teach this skill anyway.
The idea is the same as with the finger technique above, but without the fingers. You start sexual stimulation, alone or with a partner, and gradually progress towards an orgasm. As you feel that you are very close to ejaculation, like literally one or two thrusts away, squeeze your PC muscle as hard as you can and try to hold it though the whole orgasm. If you succeed, that is, you don’t ejaculate and remain hard, I have one word for you: Wow! In this case, you’re pretty much
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Exercise 1: Short Contractions
done, but I hope you will still find the rest of the book useful in further developing your abilities.
However, most likely you will lose your “grip” on the PC muscle as soon as the ejaculation hits. You will ejaculate and perhaps have some strange semi-orgasm and then lose your erection. Don’t despair! That’s exactly what we will be dealing with for the most of this book.
All right, let us get on to the exercises then!
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Exercise 1: Short Contractions
End of Preview Chapters
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The Body Transformation Blueprint™ by Sean Nalewanyj
By Sean Nalewanyj
Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
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ABOUT THE AUTHOR Sean Nalewanyj
Once an awkward, 125-pound, “geeky” social outcast, Sean Nalewanyj is now a renowned muscle building and fat loss expert, best-selling fitness author and success coach. Sean has been researching and promoting natural bodybuilding and fat loss techniques for the past decade, has written articles for dozens of the most popular fitness sites on the web, and is recognized as an expert authority on the subjects of building muscle, burning fat and gaining strength fast. Through his highly successful website, www.SeanNal.com , and his free information-packed online email course (visit his website using the link above for signup details), Sean has helped thousands of average, everyday people from all over the world overcome a lifetime of insecurity and get into the best shape of their lives. In less than one year of existence, his widely acclaimed online muscle building program, "The Body Transformation Blueprint " shot up to #1 like a bullet and was immediately endorsed by many of the top experts in the field. His system garnered so much attention from the public that it was even mentioned in the most prestigious publication in North America, The New York Times. In a bodybuilding world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that achieving a standout body is not a “walk in the park” like most promoters make it out to be, but believes without a doubt that he can help anyone achieve their fitness goals as long as they are willing to put forth the effort… You can read more about Sean and his full-blown muscle building success system by clicking here to visit his website.
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Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner Circle”… A private, members-only body transformation community dedicated to keeping subscribers up to date on all of the most cutting edge fitness strategies available. Not only do M.F.I.C members gain access to a massive library of regularly updated muscle building and fat burning information, but they are also able to meet, chat and make friends with one another using the vast collection of “interactive” applications provided, such as instant messaging, discussion forums, live chats and more. Lastly, Sean is the author and creator of a best-selling fat loss program known as “The Real Deal Body Transformation System”. If your primary focus is to burn fat, carve out 6-pack abs and increase your health and energy levels naturally and safely, this is the program for you. This explosive fat loss package contains every single tip, trick and strategy you need to achieve a lean and impressive physique without fad diets, bogus supplements or fancy equipment of any kind.
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Introduction There’s an age-old saying that has been around for many years and that can be applied to almost any area of life. The saying says…
“Those Who Fail To Prepare Are Preparing To FAIL!”
This wisdom-filled quote directly applies to the concepts of building muscle, burning fat and gaining strength.
You can have all of the inner drive and motivation in the world, but without an intelligently structured plan and a blueprint for success, you’re most likely not going to get anywhere.
It continues to amaze me how many people I see entering the gym week in and week out, slaving away on the same old, ineffective techniques and never making any real progress with their physiques. There’s just no logic or rationale behind what they’re doing, and it’s only a matter of time before they give up for good.
It’s no surprise that over 95% of people in the gym end up failing miserably and never reaching their goals.
It’s not due to a lack of willpower or motivation… it’s because they are simply uneducated. There’s just no method to their madness.
They come to the gym, toss weights around aimlessly, neglect their diets and then
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can’t figure out why they aren’t growing. Tired and frustrated with their lack of progress, they eventually give up for good.
Luckily, you won’t be one of those people!
The fact that you are reading this report right now shows me that you realize the critical importance of proper planning, and because of that, your chances of successfully will be greatly increased.
In this report I’m going to get right down to the basics by outlining 8 of the most
crucial, powerful steps that should be applied to ANY muscle-building program.
These steps are not highly complex and are not rocket-science, but I’m continually amazed at the overwhelming percentage of aspiring trainees who fail to implement them.
So let’s get right down to business…
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Critical Muscle-Building Strategy #1 Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.
This is first and foremost on the list.
Beyond planning a proper workout schedule with all of the right exercises, sets, reps and rest periods lies this one simple rule of muscle growth. A rule that absolutely MUST be followed if you ever want to see measureable muscle gains…
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be
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consuming anywhere from 17-20 calories per pound of overall bodyweight every single day. So, if you weigh 150 pounds…
150 x 17 = 2550 150 x 20 = 3000
…Then you should be consuming anywhere from 2550-3000 daily in order to build muscle.
You should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need.
Based on these 3 factors above you can decide where to place yourself on the caloric range.
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Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible.
The caloric method I just outlined is known as “The Basic Multiplier”. To get an even more accurate number that takes specific individual factors into account, such as age, sex, height, activity level, body composition etc… You’ll definitely want to check out The Body Transformation Blueprint , where I outline 2 other calculation methods that will give you a dead-on, precise number to help you maximize your muscle gains while keeping your body fat increases to an absolute minimum.
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Critical Muscle-Building Strategy #2 Consume the right types of calories from the proper muscle building food sources.
We’ve just established that in order to build muscle, you’ll need to always ensure that your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it really only tells us half of the story.
Sit down and feast on big macs, ice cream cones and potato chips and your caloric intake would easily exceed your caloric expenditure… but do you think this would be an intelligent approach to building muscle?
Of course not. You need to realize this…
All calories are NOT created equally!
The raw number of calories that you consume determines whether you’ll lose weight,
maintain your weight or gain weight… but it is the type of calories that will determine what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)
Your obvious goal is to build lean muscle mass while keeping body fat gains at a minimum, and therefore you’ll need to focus on consuming the right types of calories from the proper food sources.
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The 3 main food groups that you should be concerned with are…
1) High Quality Protein – Protein builds and repairs muscle tissue and is the most
important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.
2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.
Stick to unrefined, high fiber sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.
3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.
These 3 food groups should make up the bulk of your diet, and should be spread out over the course of about 5-7 small meals daily. It may seem like a lot of work at first, but over time you’ll get used to it.
The Body Transformation Blueprint includes nine 84-day meal plans to make this process as easy and painless for you as possible. The plans range from 2000-
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6000 calories and outline exactly what you should eat each day, and when you should eat it.
You also get full grocery lists and meal preparation instructions, so there’s absolutely no guesswork involved. Just find the appropriate caloric level and you’ll be all set to go!
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Critical Muscle-Building Strategy #3 Increase your daily water intake significantly.
Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your
entire body! Most people know that they should be drinking "plenty" of water every day, but how many actually do? If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume. What makes proper water intake so amazingly important? Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Your body can survive for weeks without food, but without water you'd be dead in just a few days. Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water. Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.
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Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them. So, just how much water is enough? To find out how many ounces of water you should be consuming every day, multiply your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90 I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.
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Critical Muscle-Building Strategy #4 Keep a detailed record of every single workout that you perform and strive for improvement every week.
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none. Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture. Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression. Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level. Progression can take 2 main forms...
a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.
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If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.
Your goal is to always be getting better from week to week!
In order to keep track of your progress and to make sure that you’re seeing continued improvement, I’d highly suggest making use of a workout logbook.
You should write down the date, the muscles you’re training, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute.
The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two.
The Body Transformation Blueprint includes a nifty little tool called “The MGT Progress Tracker 6000” which allows you to track not only your workouts, but virtually every other aspect of your muscle-building program as well including your body weight, muscle gains, body fat %, diet, strength increases, progress pictures and more.
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Simply login to the password-protected member’s area and you’ll gain instant access to all of your personal workout information so that you can view your current status and set goals in order to progress further.
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Critical Muscle-Building Strategy #5 Be prepared to train at a high level of intensity every single time you enter the gym.
If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.
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This can be achieved by performing all sets in the gym to the point of concentric muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!
Some argue that training to failure is not necessary in order for muscle growth to occur, and the truth is that they are absolutely correct.
You could never train to failure and over time you would still see gains in muscle mass and strength. The only true requirement for muscle growth to occur is progression.
However, (and that’s a big however) if you’re like 99% of the population, then you want to experience those gains as quickly and efficiently as you possibly can. While training to failure isn’t necessary for growth to occur, it IS necessary if you want maximum growth to occur in the shortest period of time possible.
Even if you are not able to train to muscular failure (perhaps due to injuries or other limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set don’t force you to dig down deep and don’t place your body under a reasonable amount of discomfort, you quite simply are NOT training hard enough!
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Critical Muscle-Building Strategy #6 Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts.
This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
_______________________________________________________________________________________________
Overtraining is your number one enemy! Your goal in the gym is to perform the
minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time.
If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.
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If you want to learn the precise manner in which your training schedule should be structured in an organized, step-by-step format, you’ll definitely want to check out The Body Transformation Blueprint in order to access The 26-Week Workout Plan & Logbook.
This is a full, detailed workout plan that outlines the exact days to train on, which muscle groups to hit as well as the perfect sequence of exercises, sets, reps and rest periods. It also comes with a printable logbook that you can take to the gym with you to track your workouts. All you have to do is fill in the blanks!
You put a lot of time and effort into your workout plan, so you’d better be sure you’re doing it all properly if you want to see the best gains possible.
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Critical Muscle-Building Strategy #7 Stop placing so much of your emphasis on dietary supplements. There is no replacement for basic hard work!
If you really think that pills, powders and drink mixes are going to build your body for you, you’re in for a huge disappointment! It continues to amaze me how much value and emphasis the majority of trainees place on “the latest breakthrough pill”.
Everyone is always asking me…
“What’s the best creatine out there?” “How much weight can I gain from this whey protein supplement?” “I have $200 a month to spend on supplements… what should I buy?”
Stop the madness!
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and
_______________________________________________________________________________________________
dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.
My 4 “recommended” supplements include…
1) Protein supplements (whey protein, meal replacements, weight gainers and the occasional protein bar) 2) Creatine 3) Multivitamins 4) Essential Fatty Acids
I’m not going to talk about all of the specific benefits of each product in this report, but if you’re looking to accelerate your progress in the gym and achieve the best results possible, then those are the only 4 products that I would truly recommend.
I’m a big believer in the basics, and the plain fact is that most trainees are way more concerned with their supplement programs than they really need to be. It’s only natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored creatine cocktails” and watch their biceps explode through their sleeves?
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Unfortunately it just doesn’t work this way. If something sounds too good to be true, then it usually is.
Hard training and a consistent diet is your only ticket to long-term success!
If you do want to learn all of the details behind the supplements that I mentioned above, then you’ll need to read through The Body Transformation Blueprint . In it, I provide a full rundown of the functions of each, as well as ideal dosage methods and even the best product brands.
I also dispel the myths by exposing the truth behind 25 of the most popular supplements on the market, so that you can get the inside scoop from a genuine expert with no hidden agenda.
This will allow you to save your hard-earned money and only spend it on products that will truly deliver results!
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Critical Muscle-Building Strategy #8 Understand that application and consistency is EVERYTHING!
You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a
consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.
_______________________________________________________________________________________________
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.
Do you have what it takes?
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Are You Ready To Build Your Dream Body? If you’ve got the drive and the motivation to get started right away… To begin blasting your body into an almost uncontrollable surge of lean muscle growth… To start adding inches of rock-hard, granite-like mass to your chest, back, arms, shoulders and legs… To develop an impressive, powerful new body that turns heads at the beach, the mall, at work, at school and everywhere else you go…
Then the ONLY thing left for you to do now is to formulate a proper plan to get there. And not only to get there… but to get there as quickly, easily and painlessly as you possibly can.
So before you even set foot in a gym, I would strongly urge you to make sure that your training and diet plan is properly structured, and that you’re implementing the most powerful muscle-building and fat burning techniques available. Like I said earlier in this report, many people have the motivation to succeed, but they simply lack an effective training and nutrition plan to go along with it.
I would absolutely hate to see you put a bunch of time and effort into your program only to become frustrated and impatient when the results don’t come like you had expected. And even worse, I’d really hate to see you end up like 95% of the population who flat-out quit and give up due to a lack of progress.
This report has armed you with 8 very powerful steps towards achieving positive
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results from your muscle-building program… But the truth is that there is a lot more to it than just this.
While these techniques will help you to lay the foundation for your program, there are many other factors to take into account if you want to experience significant, mind-blowing muscle size and strength gains…
That’s What The “Body Transformation Blueprint ” Is All About!
I wanted to provide eager lifters like yourself with the chance to experience guaranteed success, without all of the regular marketing hype and B.S that you see everywhere else.
There’s so much bogus information circulating around in books and on the Internet that it can often be hard to know who to trust. And the dead-honest truth is that there are many people who you cannot and should not trust.
I’m talking about the billion dollar supplement companies… the salesman at your local supplement shop… the fitness equipment infomercial spokesperson… the “know-italls” on the online forums… and even some well-known “gurus” who think they know what they’re talking about, but really don’t have a clue.
The Body Transformation Blueprint cuts straight through the hype and delivers a complete, in-depth, step-by-step success system that covers the muscle growth process from every possible angle.
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Training, nutrition, supplementation, recovery, injury-prevention, motivation…
You’ll literally learn everything you need to know to build that rock-hard, headturning body you’re after, and in a fraction of the time it would normally take you.
You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint” plus a complete collection of critical support modules and bonus items. This includes a full workout plan and printable logbook, audio and video courses, a video exercise database, step-by-step meal plans, progress tracking software, hardcore training footage, interview transcripts and much more.
It’s the same system that I used to transform from a 125-pound, weak and underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and fitness author…
And it’s the same system that thousands of average, everyday people from all over the world have implemented with wild success…
People like…
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"Your Book Is The Concrete Slab & Foundation Of My Training…" "I am just another satisfied customer... I know it's hard to believe, but I have just completed my second 8 week cycle and have put on another lean 19 lbs. Everyone I know is amazed... People always comment on my massive growth rate and insist there is no way I could have achieved it naturally. For the record, I have never touched or used any anabolic steroids… Everyone just calls me "Big Rick" now.” Rikki Dibeneddeto Sydney, Australia
"You’re A F*****’ Genius!” "Hey Sean… I downloaded your program a few months ago. I have to tell you, excuse my language, but you're a f****** genius. I've never seen anybody who understands and explains muscle growth so well and so clearly. My gains have increased dramatically since using your principles. Thanks for all of your continued support." Oscar Lizano Georgia, USA
"A Much More Muscular And Defined Body..." “I've been training for about 10 years and after reading through your material I realized that much of what I was doing before was a flat out waste of time. After following your advice, I trimmed my waist down from 34 to 31 inches and ended up with a much more muscular and defined body as a result. I wish I had this information when I first started out… I would have saved tons of money and effort!” Adrian Pace Sliema, Malta
These are just three of the thousands of emails I’ve received from thrilled users of this program, eager to share their success with me…
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Will YOU Be Next? If you’re motivated and ready to start building that shredded, muscular physique you’ve been dreaming about, then do yourself a favor and multiply your chances of success.
Over a year and a half of solid work was put into Body Transformation Blueprint system, and I’m confident that this will be the one program that will help you to reach your muscle building goals in record speed and finally be happy with your reflection in the mirror.
In fact, I’m so confident that my best-selling system will work wonders for your body, your mind and your entire life, that I’m literally going to GUARANTEE that it will work for you.
How does this sound…
- MY PERSONAL PROMISE TO YOU “Try The Body Transformation Blueprint for a full 8 weeks. If you aren’t completely and totally thrilled with the results… If you don’t look and feel better than you ever have in your entire life… If your friends, family and co-workers aren’t raving about the amazing changes you’ve made… Simply email me for a prompt, courteous, no-questions-asked refund of your payment!”
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You’ve Got NOTHING To Lose! … And a brand new, rock-hard, head-turning body to gain. Click the link below to get started TODAY… I look forward to hearing from you!
Click Here For More Information! Here’s to your brand new physique,
_______________________________________________________________________________________________
By Sean Nalewanyj
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005. Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Sean is also the creator of The Body Transformation Blueprint – a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind. He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans. In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans. Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s easily just as, if not more important than what you do in the gym. Start employing the correct nutritional habits each day based on your specific goals, and the difference in your results will be like night and day. You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow… Step #1 - Determine your calorie maintenance level. This is the number of calories that you require daily in order to maintain your current weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom end of the range if you have a fairly low daily activity level (for example, you work a desk job and aren’t very active outside of the gym), and use the top end if you have a higher daily activity level (for example, you work a demanding physical job and also play sports throughout the week). Step #2 - Increase or decrease your calorie maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming more calories than you burn. To do this, start off by adding 350 calories to your maintenance level. This will provide your body with the additional energy it needs to build new muscle with minimal gains in body fat. If your goal is to lose fat, then you need to create a calorie deficit by burning more calories than you consume. To do this, start off by subtracting 500 calories from your maintenance level. This will create the necessary energy deficit within your body to stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know before getting started… 1) You can re-arrange the meals in any way that you’d like based on your personal preference and schedule. If you want to change the order of things or combine certain meals/foods together, that’s totally fine. Your only goal is to consume everything listed in the plan in the stated quantities by the end of the day. 2) Most measurements are given in metric form because this is the most accurate way to properly track a muscle building or fat burning diet. Measuring cups measure volume and not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food scale if you don’t already have one and using that for your meal plan. 3) If you want to substitute other food items in or out, I’d suggest using the nutrition database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range of different food items. 4) If you find these pre-made plans helpful, I’d highly suggest also checking out the Custom Meal Plan service that I offer over on my website. These custom plans are personally created from scratch by me to perfectly match your individual fitness goals, body type, lifestyle, food preferences, training schedule, macronutrient needs and more. This ensures that you see the fastest results possible by employing a nutritional approach that is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further… To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain strength at your maximum potential, make sure to follow the 3 simple steps below before diving into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated frequently with new content. I can guarantee that it will be some of the highest quality and most beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
1 slice whole grain toast
69
4
11
1
75g blueberries
44
0
11
0
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
50g banana
44
0
11
0
2 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
192
25
14
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
100g plain low-fat yogurt
70
6
7
2
1 teaspoon honey
24
0
6
0
TOTAL
94
6
13
2
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1252
125
125
28
DAILY TOTALS
1500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
LUNCH
MEAL #3
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
125g plain low-fat yogurt
86
8
9
2
1 teaspoon honey
24
0
6
0
25g mixed nuts
157
4
6
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1501
140
143
41
DAILY TOTALS
1750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
175g cooked white or brown rice
198
5
40
2
100g mixed steamed vegetables
40
3
7
0
TOTAL
376
38
47
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
30g mixed nuts
222
6
9
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
3
30
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
396
44
37
8
1752
148
182
48
DAILY TOTALS
2000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
2 teaspoons strawberry jam
36
0
9
0
75g blueberries
44
0
11
0
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
4
1
250ml unsweetened almond milk
31
1
0
3
50g banana
48
1
11
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
200g cooked white or brown rice
266
6
56
2
100g mixed steamed vegetables
40
3
7
0
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
473
44
63
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
25g mixed nuts
157
4
6
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
200g boiled sweet potato
164
4
37
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
461
51
44
9
1999
170
206
55
DAILY TOTALS
2250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
1 tablespoon strawberry jam
52
0
13
0
100g blueberries
56
0
14
0
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
70g banana
64
1
15
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
35g mixed nuts
222
6
9
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
170g cooked lean beef
294
51
0
10
250g boiled sweet potato
188
3
44
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
522
57
51
10
2251
175
246
63
DAILY TOTALS
2500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
100g blueberries
56
0
14
0
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
25g natural peanut butter
161
6
5
13
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
299
9
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
280g boiled sweet potato
212
4
49
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
509
51
56
9
2503
177
289
71
DAILY TOTALS
2750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
115g banana
108
1
26
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
171
36
0
3
250g cooked white or brown rice
282
8
58
2
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
453
44
58
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g boiled sweet potato
244
6
55
0
100g mixed steamed vegetables
40
3
7
0
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
631
53
62
19
2748
182
334
76
DAILY TOTALS
3000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
300g cooked white or brown rice
335
8
69
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
513
41
76
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
150ml pasta sauce
135
3
24
3
2 teapoons extra virgin olive oil
90
0
0
10
TOTAL
853
62
95
25
3002
184
382
82
DAILY TOTALS
3250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
894
63
102
26
3251
193
415
91
DAILY TOTALS
3500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3499
202
450
99
DAILY TOTALS
3750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
250ml orange juice
125
2
27
1
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
250ml orange juice
125
2
27
1
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3753
204
498
105
DAILY TOTALS
4000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
3 slices whole grain toast
207
12
33
3
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
300ml orange juice
149
2
33
1
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
2 tablespoons honey
144
0
36
0
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
300ml orange juice
149
2
33
1
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
200g sliced apple
120
2
28
0
TOTAL
247
13
42
3
4001
208
547
109
DAILY TOTALS
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