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shortcut-to-size-e-book (1).pdf Uploaded by Alberto Calvario

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Hard Gainers Bible Bradley

1

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Jim Stoppani's Shortcut to

Training

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JIM STOPPANI’S 12-WEEK

SHORTCUT SHORTCUT

SIIZE S Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month.

Read Free Foron 30this Days Sign up to vote title

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SHORTCUT TO SIZE The 12-week program I am about to take you through is based on one of the oldest, tried and true methods for gaining strength and muscle. This type of training has successfully prepared almost every type of athlete imaginable, from Olympic weightlifters to soccer players. It works so well that it has been used continually for decades. I know that I am best known for my unique exercises and novel training programs, but sometimes you have to rely on the basics. That’s especially true when a basic program works as well a this one. Of course, I have taken the basic, but very effective program and tweaked it to perfect its effectiveness and to maximi ze the results you get. These results include greater strength, bigger muscles, and less body fat.

PERIODIZATION WORKS... PERIOD!

week, or week 2 of Phase 2, you will be reps per set. In week 7, or week 3 of pha will go up again to drop your repa down to And in week 8, or week 4 of phase 2, w up to limit reps to 3-5 per set. That com 2. And in week 9 you start The final pha by dropping back down to 12-15 reps per through the four microcycles again until y down at 3-5 reps per set. Of course, in eac will be using 5-20 pounds more than you 2 and 10-40 pounds more than you use This is how you get stronger... Much stron 12-week program.

The constant increase in weight each w recycling of these four phases leads to strength gains. The microcyles also lea hypertrophy due to the constant changin rep ranges each and every week. Anothe the strength and mass gains has to do w that you keep the weight steady on each all sets and you are forced to complete t number of reps in that rep range.

This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very Reading a Preview first periodized scheme to be used with You're weights is called Linear Periodization (also known as Classc Greater gains in strength and muscle access with a free trial. with this program. I have Periodization). That simply means that Unlock you full start guaranteed with light weight and high reps and as the program impressive results with this program. In progresses the weights used get heavier and heavier Withseen Download Freegains Trial of strength over 90 pounds o and the reps completed per set get fewer and fewer. and over 50 pounds on the bench pre Most periodized programs take many months to muscle, some guys have gained over 15 complete. Many last anywhere from 4 to 12 months muscle. Yes, pure muscle, while actua to complete the cycle. But this periodized program body fat. Speaking of body fat, when maxi utilizes a concept known as microcycles. Where a fat with my training and diet tweaks som typical linear periodized scheme might stick with the lost over 20 pounds of body fat. And  wom Read Free For 30this Days Sign up to vote on title same weight and rep range for a month or longer, the seen impressive gains in strengthand m micro cycles change up the weight and rep ranges losing body fat. Women following my pr Useful  Not useful Cancel anytime. every week. increased their squat strength by over Special offer for students: Only $4.99/month. and bench press strength by 30 pounds. In week one your rep range will be 12-15 reps. In week muscle of over 10 pounds and fat loss ove

Master your semester with Scribd & The New York Times

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While the linear periodized group started with 12-14 reps per set and ended each phase with 4-6 reps per set, the reverse linear group started each phase with 4-6 reps and ended with 12-14. They measured their muscle mass, body fat and strength on bench presses, lat pulldowns, barbell curls, and leg extensions before and after the 12 weeks. They reported that the linear group gained 7 pounds of lean muscle mass while the reverse group only gained 3 pounds of muscle. The linear group also lost over 5 pounds of body fat while the reverse group lost a little over 3 pounds of body fat. Although both groups increased strength on all exercises, the linear group made greater gains than the reverse group.


Training

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SHORTCUT TO SIZE

WORKOUT PROGRAM PHASE 1:

WEEK 1

Rest-pause set as last set of each exercise WORKOUT 1:

CHEST, TRICEPS, CALVES

EXERCISE

SET

Bench Press Incline Bench Press Incline Dumbbell Flye Cable Crossover

4 3 3 3

The first exercise you do for each muscle group (except for abs and calves) will remain constant Triceps Pressdown throughout all 12 weeks. This is the exercise that you Lying Triceps Extension are focusing on increasing your strength on. Most of Cable Overhead Triceps Extension the assistance exercises that follow the first exercise will change every phase. For abs, the exercises will change each week based on the rep ranges. This is Standing Calf Raise due to the fact that some ab exercises are easier to Seated Calf Raise a Preview do for higher reps, while some are difficultYou're to doReading for lower reps. So I organized the best ab exercises for the Unlock full access with a free trial. prescribed rep ranges. WORKOUT 2: BACK, BICEPS, ABS

Download WithEXERCISE Free Trial GET FOCUSED As I already mentioned, this program works well to increase the three main goals that we all have – increasing muscle strength, boosting muscle size, and enhancing fat loss. To boost muscle mass as much as possible, we’ll be using two intensity techniques: restpause and dropsets.

Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month. Focus:

Maximizing Muscle Growth – During weeks

one and two of each phase of the program, you will do

4 4

SET

Dumbbell Bent-Over Row Wide-Grip Pulldown Standing Pulldown Straight Arm Pulldown

Free Foron 30this Days Sign to vote title BarbellRead curlup Not useful Dumbbell Incline  Curl  Useful Cancel anytime. One-Arm High Cable Curl

3 3 3

4 3 3 3

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 4

3 3

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WORKOUT 3: SHOULDERS,

of 15

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TRAPS, CALVES

EXERCISE

SETS x REPS

Dumbbell Shoulder Press Dumbbell Lateral Raise One-Arm Cable Front Raise High Cable Rear Delt Fly Dumbbell Shrug

4 x 12-15 3 x 12-15 3 x 12-15 3 x 12-15 4 x 12-15

Seated Calf Raise Leg Press Calf Raise

4 x 25-30 4 x 25-30

WORKOUT 4: LEGS

AND ABS


Training

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Standing Calf Raise Seated Calf Raise

WORKOUT 2: BACK,

4 4

BICEPS, ABS

EXERCISE

SET


4 3 3 3

Barbell curl Dumbbell Incline Curl One-Arm High Cable Curl

4 3 3

Hanging Leg Raise Weighted Crunch Dumbbell Side Bend

3 3 3

EXERCISE

SETS x REPS

Squat One-Leg Leg Press Leg Extension Romanian Deadlift Lying Leg Curl

4 x 12-15 3 x 12-15 3 x 12-15 4 x 12-15 3 x 12-15

Hip Thrust Crunch Plank

3 x 20-30* You're Reading a Preview 3 x 20-30* Unlock full access with a free trial. 3: SHOULDERS, TRAPS, CAL WORKOUT 3 x 1 minute

* If you cannot complete 15 reps, do as m can trying to get as close to 15 reps as po

* Shoot for at least 20-30 reps, but if you can do more, WithEXERCISE Download Free Trial Dumbbell Shoulder Press continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close Dumbbell Lateral Raise to 20 reps as possible. One-Arm Cable Front Raise High Cable Rear Delt Fly Dumbbell Shrug

Master your semester with Scribd PHASE 1: WEEK 2 & The New York Times set asOnly last$4.99/month. set of each exercise SpecialRest-pause offer for students: WORKOUT 1:

CHEST, TRICEPS, CALVES


Seated Calf Raise Not useful  Useful  Cancel anytime. Leg Press Calf Raise

SET

4 3 3 3 4

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4 4

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Weighted Crunch Side Plank

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3 x 15-19 3 x 1 min.

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.

PHASE 1:

WEEK 3

Drop set as last set of each exercise WORKOUT 1: CHEST,


Training


TRAPS, CAL

EXERCISE

SET


4 3 3 3 4


4 4

TRICEPS, CALVES

EXERCISE

SETS x REPS

Bench Press Incline Bench Press Incline Dumbbell Flye Cable Crossover

4 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8

Triceps Pressdown Lying Triceps Extension Cable Overhead Triceps Extension

3 x 6-8 3 x 6-8 3 x 6-8


Weighted Hip Thrust* Cable Crunch 4 x 10-14 Cable Unlock full access with a freeWoodchopper trial. 4 x 10-14

WORKOUT 2: BACK,



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WORKOUT 4: LEGS

AND ABS

EXERCISE

SET

Squat One-Leg Leg Press Leg Extension Romanian Deadlift Lying Leg Curl

4 3 3 4 3

You're Reading a Preview

BICEPS, ABS

3 3 3

* Perform the hip thrust while holding a m Download WithorFree Trial between your feet, or while w dumbbell weights.

EXERCISE

SETS x REPS


4 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8

Special offer for students: Only $4.99/month. Barbell curl

4 x 6-8


PHASE 1:

WEEK 4

 Read Free Forof 30each Days Sign to vote on this title Drop set asup last set exercise  Not useful  Useful  anytime.TRICEPS, CALVES WORKOUT Cancel 1: CHEST, EXERCISE

SET

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WORKOUT 2: BACK,


1

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EXERCISE

SETS x REPS


4 x 3-5 3 x 3-5 3 x 3-5 3 x 3-5

Barbell curl Dumbbell Incline Curl One-Arm High Cable Curl

4 x 3-5 3 x 3-5 3 x 3-5

Smith Machine Hip Thrust Machine Crunch Band Roundhouse Elbow

3 x 6-9 3 x 6-9 3 x 6-9

Training

 Search document

PHASE 2:

BICEPS, ABS





WEEK 1

Rest-pause set as last set of each exercise WORKOUT 1: CHEST,

TRICEPS, CALVES

EXERCISE

SET

Bench Press Incline Dumbbell Press Dumbbell Flye Incline Cable Cable Flye

4 3 3 3

Triceps Pressdown 3 Dumbbell Overhead Triceps Extension 3 x Cable Lying Triceps Extension 3 Standing Calf Raise Seated Calf Raise

4 4

TRAPS, CALVES

EXERCISE

SETS x REPS


4 x 3-5 EXERCISE 3 x 3-5 You're ReadingDumbbell a PreviewBent-Over Row 3 x 3-5 Behind-Neck Pulldown 3 x 3-5 Unlock full access with a free Cable trial. Seated Row 4 x 3-5 Reverse-Grip Pulldown

4 3 3 3

Download With Free Trial 4 x 6-9 Barbell curl 4 x 6-9 Preacher Curl Behind-Back Cable Curl

4 3 3


AND ABS Master your LEGS semester with Scribd EXERCISE SETS x REPS & The SquatNew York Times 4 x 3-5 WORKOUT 4:

SpecialOne-Leg offer for students: Only $4.99/month. Leg Press Leg Extension

3 x 3-5 3 x 3-5

WORKOUT 2: BACK,

BICEPS, ABS

Hip Thrust Free Foron 30this Days Sign up to vote title CrunchRead Useful  Not useful  Crunch Oblique Cancel anytime.

SET



3  3 3

* Shoot for at least 20-30 reps, but if you c

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Bent-Over Lateral Raise Barbell Shrug

3 x 12-15 4 x 12-15


4 x 25-30 4 x 25-30

WORKOUT 4: LEGS

AND ABS

EXERCISE

SETS x REPS

Squat Front Squat Leg Extension Romanian Deadlift Seated Leg Curl Hip Thrust Crunch Plank

4 x 12-15 3 x 12-15 3 x 12-15 4 x 12-15 3 x 12-15 3 x 20-30* 3 x 20-30* 3 x 75 sec.

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.


Training

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 Search document

WORKOUT 2: BACK,

BICEPS, ABS

EXERCISE

SET

Dumbbell Bent-Over Row Behind-Neck Pulldown Seated Cable Row Reverse-Grip Pulldown

4 3 3 3

Barbell curl Preacher Curl Behind-Back Cable Curl

4 3 3


3 3 3



TRAPS, CAL

EXERCISE

SET

You're ReadingDumbbell a PreviewShoulder Press

4 3 3 3 4

Smith Machine Upright Row One-Arm Cable Lateral Raise PHASE 2: WEEK 2 Bent-Over Lateral Raise Download With Free Trial Barbell Shrug Rest-pause set as last set of each exercise Unlock full access with a free trial.

WORKOUT 1: CHEST,

TRICEPS, CALVES

EXERCISE

SETS x REPS

Bench Press 4 x 9-11 Master your semester with Scribd Incline Dumbbell Press 3 x 9-11 Dumbbell FlyeYork Times 3 x 9-11 & The New Incline Cable Cable Flye Special offer for students: Only $4.99/month.

3 x 9-11


Read Free Foron 30this Days Sign up to vote title AND ABS WORKOUT 4: LEGSNot Useful useful Cancel anytime.





4 4

 

EXERCISE

SET

Squat

4

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PHASE 2:

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WEEK 3

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4 4

TRICEPS, CALVES

EXERCISE

SETS x REPS

Bench Press Incline Dumbbell Press Dumbbell Flye Incline Cable Cable Flye

4 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8

Triceps Pressdown 3 x 6-8 Dumbbell Overhead Triceps Extension 3 x 6-8 Cable Lying Triceps Extension 3 x 6-8 Standing Calf Raise Seated Calf Raise

WORKOUT 2: BACK,

Training




4 x 10-14 4 x 10-14

WORKOUT 4: LEGS

AND ABS

EXERCISE

SET

Squat Front Squat Leg Extension Romanian Deadlift Seated Leg Curl

4 3 3 4 3

Weighted Hip Thrust* Cable Crunch Cable Woodchopper

3 3 3

* Perform the hip thrust while holding a m or dumbbell between your feet, or while w weights.

BICEPS, ABS

EXERCISE

SETS x REPS

Dumbbell Bent-Over Row Behind-Neck Pulldown Seated Cable Row Reverse-Grip Pulldown

4 x 6-8 You're ReadingPHASE a Preview2: WEEK 4 3 x 6-8 Drop settrial. as last set of each exercise 3 x 6-8 Unlock full access with a free

Barbell curl Preacher Curl Behind-Back Cable Curl

4 x 6-8 3 x 6-8 3 x 6-8

3 x 6-8

WORKOUT 1: CHEST,

TRICEPS, CALVES

Download With Free Trial

Weighted Hip Thrust* 3 x 10-14 Master your semester with Scribd Cable Crunch 3 x 10-14 CableNew ObliqueYork Crunch Times 3 x 10-14 & The

Special* offer for students: $4.99/month. Perform the hipOnly thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle

EXERCISE

SET

Bench Press Incline Dumbbell Press Dumbbell Flye Incline Cable Cable Flye  Read Free Foron 30this Days Sign up to vote title  Triceps Useful  Not useful Pressdown Cancel anytime. Dumbbell Overhead Triceps Extension Cable Lying Triceps Extension

4 3 3 3

3 3x3 3

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Reverse-Grip Pulldown

3 x 3-5

Cable Crossover

3

Barbell curl Preacher Curl Behind-Back Cable Curl Smith Machine Hip Thrust Machine Crunch Band Roundhouse Elbow

4 x 3-5 3 x 3-5 3 x 3-5 3 x 6-9 3 x 6-9 3 x 6-9

Triceps Pressdown One-Arm Overhead Cable Triceps Extension Close-Grip Bench Press

3


4 4


3 3

TRAPS, CALVES WORKOUT 2: BACK,

BICEPS, ABS

EXERCISE

SETS x REPS

Dumbbell Shoulder Press Smith Machine Upright Row One-Arm Cable Lateral Raise Bent-Over Lateral Raise Barbell Shrug

4 x 3-5 3 x 3-5 3 x 3-5 3 x 3-5 4 x 3-5

EXERCISE

SET

Dumbbell Bent-Over Row Wide-Grip Pulldown Straight-Arm Pulldown Seated Cable Row

4 3 3 3


4 x 6-9 4 x 6-9

Barbell curl Incline Cable Curl Dumbbell Concentration Curl

4 3 3

Hip Thrust Crunch Oblique Crunch

3 3 3

You're Reading a Preview WORKOUT 4: LEGS

AND ABS

EXERCISE

Squat Front Squat Leg Extension Romanian Deadlift Seated Leg Curl

Unlock full access with a free trial.

SETS x REPS

Download With Free Trial 4 x 3-5 * Shoot for at least 20-30 reps, but if you c 3 x 3-5 continue until reaching failure. If you cann 3 x 3-5 20 reps, do as many as you can trying to 4 x 3-5 to 20 reps as possible. 3 x 3-5

Master your semester with Scribd Smith Machine Hip Thrust 3 x 6-9 & The New York Times Machine Crunch 3 x 6-9 SpecialPlank offer for students: Only $4.99/month.

3 x 90 sec.


 

WORKOUT 3: SHOULDERS, TRAPS, Useful Not useful Cancel anytime.

CAL

EXERCISE

SET

Dumbbell Shoulder Press

4

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WORKOUT 4: LEGS

of 15

 

AND ABS

EXERCISE

SETS x REPS

Squat Leg Press Leg Extension Romanian Deadlift Lying Leg Curl

4 x 12-15 3 x 12-15 3 x 12-15 4 x 12-15 3 x 12-15

Hip Thrust Crunch Plank

3 x 20-30* 3 x 20-30* 3 x 90 sec.


Training


4 3 3


3 3 3



* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.

PHASE 3:

WEEK 2

Rest-pause set as last set of each exercise WORKOUT 1: CHEST,

TRICEPS, CALVES



 Search document

TRAPS, CAL

EXERCISE

SET

Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Upright Row Bent-Over Lateral Raise One-Arm Smith Machine Shrug

4 3 3 3 4

Seated Calf Raise Press Calf Raise You're ReadingLeg a Preview

4 4

EXERCISE

SETS Unlock x REPS full access with a free trial.

Bench Press Reverse-Grip Incline Dumbbell Press Incline Dumbbell Flye Cable Crossover

4 x 9-11 WORKOUT 4: LEGS AND ABS 3 x 9-11 Download With Free Trial EXERCISE SET 3 x 9-11 Squat 4 3 x 9-11 Leg Press 3 Leg Extension 3 3 x 9-11 Romanian Deadlift 4  Read Free Foron 30this Days 3 x 9-11 Lying Leg 3 SignCurl up to vote title  3 x 9-11  Useful  Not useful Cancel anytime. Hanging Leg Raise 3 4 x 15-20 Weighted Crunch 3

Triceps Pressdown One-Arm Overhead Cable Triceps Extension Close-Grip Bench Press

Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month. Standing Calf Raise

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PHASE 3:

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WEEK 3


TRICEPS, CALVES

EXERCISE

SETS x REPS

Bench Press 4 x 6-8 Reverse-Grip Incline Dumbbell Press 3 x 6-8 Incline Dumbbell Flye 3 x 6-8 Cable Crossover 3 x 6-8 Triceps Pressdown One-Arm Overhead Cable Triceps Extension Close-Grip Bench Press

3 x 6-8


4 x 10-14 4 x 10-14

WORKOUT 2: BACK,

3 x 6-8 3 x 6-8

BICEPS, ABS


 Search document

3 4


4 4

WORKOUT 4: LEGS

AND ABS

EXERCISE

SET

Squat Leg Press Leg Extension Romanian Deadlift Lying Leg Curl

4 3 3 4 3

Weighted Hip Thrust* Cable Crunch Cable Woodchopper

3 3 3

* Perform the hip thrust while holding a me dumbbell between your feet, or while wearing

SETS x REPS


You're Reading a Preview 4 x 6-8 3 x 6-8 Unlock full access with a free trial. 3 x 6-8 3 x 6-8


4 x 6-8 3 x 6-8 3 x 6-8

Download WithPHASE Free Trial3:

Special offer for students: Only $4.99/month. * Perform the hip thrust while holding a medicine ball



Bent-Over Lateral Raise One-Arm Smith Machine Shrug

EXERCISE

Master your semester with Scribd Weighted Hip Thrust* 3 x 10-14 Cable Crunch 3 x 10-14 & The New York Times Cable Oblique Crunch 3 x 10-14

Training

WEEK 4


EXERCISE

TRICEPS, CALVES



Bench Read Press Free Foron 30this Days Sign up to vote title  Reverse-Grip Incline Dumbbell Not useful Press  Useful  Cancel anytime. Incline Dumbbell Flye Cable Crossover

SET

4 3 3 3

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WORKOUT 2: BACK,

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Training

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SHORTCUT TO SIZE NUTRITI

BICEPS, ABS

EXERCISE

SETS x REPS


4 x 3-5 3 x 3-5 3 x 3-5 3 x 3-5


4 x 3-5 3 x 3-5 3 x 3-5

Smith Machine Hip Thrust Machine Crunch Band Roundhouse Elbow

3 x 6-9 3 x 6-9 3 x 6-9

Of course, as you well know by now, program is complete without a nu supplement program to work with it. Tra half the equation and nutrition is equally important for realizing your goals. But jus alter your training to focus more on a s you also need to alter your diet to bette goal. This diet is built for those who want muscle growth and strength gains.

GAIN SIZE AND STRENGTH

As you know the three main macronutr Protein, 2) Carbs and 3) Fat. As you’ve he time and time again, protein is critical muscle size and strength. So it should surprise that this diet will provide you am of protein to pack on muscle and get you WORKOUT 3: SHOULDERS, TRAPS, CALVES more powerful. The basic diet plan, which rest days, or days you are not training, will EXERCISE SETS x REPS about 1.5 grams of protein. This will keep Dumbbell Shoulder Press 4 x 3-5 and encourage muscle growth. On W Dumbbell Lateral Raise 3 x 3-5 the addition of a pre and postworkout s Dumbbell Upright Row 3 x 3-5 You're Readingfavorite, a Preview a pre/during/postworkout shak Bent-Over Lateral Raise 3 x 3-5 your total daily protein intake closer to Unlock full access with a free trial. pound, which will be the days that extra One-Arm Smith Machine Shrug 4 x 3-5 ensure that you’re really kicking up musc days. Download Withthose Free training Trial Seated Calf Raise 4 x 6-9 Leg Press Calf Raise 4 x 6-9

Master your semester with Scribd EXERCISE SETS x REPS & The SquatNew York Times 4 x 3-5 WORKOUT 4: LEGS

AND ABS

SpecialLeg offerPress for students: Only $4.99/month. Leg Extension

3 x 3-5 3 x 3-5

Carbs are the macronutrient we like to g credit to when it comes to providing especially when we work out. Yet,  whi Free Foron 30this Days Sign up to vote title criticalRead for workout energy, so is protein  amino acids from the Useful Notprotein useful you eat c  for energy… Cancel and anytime. so can fat. I’ll get into minute. Back to carbs… to ensure you levels of energy to get through these w

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and at rest sitting around. That is why this diet focuses on fruits, oatmeal, and whole-wheat bread. These carbs will keep insulin levels low, which means you have more stable and longer-lasting energy, and you will burn more fat.


Training

 Search document



the carby potatoes, rice, breads and pasta snacks after dinner to just protein and he

Speaking of healthy fats, you also need to amounts of fat, especially healthy fats l egg yolks, omega-3 fats from salmon and fish, and peanut butter. These fats are n stored as body fat as other fats and are for fuel during exercise. On this diet you fat intake will be about 0.5 grams per po weight and about 30% of you total daily ca also critical for keeping testosterone leve

Of course, there is a time or two when you want to focus on fast-digesting carbs. The first time is right when you wake up. Getting in fast carbs at this time will send those carbs straight to your liver, which will tell your body to stop burning up muscle protein for fuel. Yes, the bad news is that when you sleep, you go so long without eating that your body feeds on your muscle for fuel. But getting in fast carbs like cantaloupe (one of the few fast fruits, along with watermelon) will stop it quickly. Even other fruits that are low-glycemic The sample daily diet I provided is wh or slow-digesting, such as apples, berries, oranges, day will look like on days you do not for a typical 180-pound guy, but will suffi etc… make a good carb choice when you wake. One of the main reasons that fruit is low glycemic is the and women between 160-200 pounds w fructose content. Fructose has to go to the liver first build more muscle and strength. If you to be converted to glucose (blood sugar). That is one or less than this range, adjust your ma of the main reasons why most fruits are “slow”. But accordingly for your weight. the fructose still gets to your liver fairly quickly and You're a Preview signals your liver to stop burning muscle for fuel.Reading Of course, with these carbs you’ll need a fast protein Onaworkout full access with free trial. days, simply add the pre and like a whey shake to stop the breakdownUnlock of muscle meals (or do it as a pre/during/post work protein and replace some of the lost aminos. This also your workout time. If you train clo happens to be the reason why you will go with a slow- Witharound Download Free Trial the meal times, simply replace that meal digesting protein, like casein right before bed. The workout meal and follow up with the nex slow-digesting protein gives you a long and steady meal about 1 hour after your postworko supply of amino acids throughout most of the night so example, if you workout first thing in the m your body doesn’t eat up as much muscle protein for the shake and cantaloupe and go with the fuel. The only other time you want fast carbs is right meal as your first meal. Then have breakf after the workout. Here you want those carbs to not  after the postworkout Read Free Foron 30meal. Days Sign up to vote this title only quickly replenish the carbs you burned during  the workout, but you want them to spike insulin levels. Not useful  Useful  Cancel anytime. The anabolic hormone insulin drives amino acids and Special offer for students: Only $4.99/month. carbs (in the form of glucose) into the muscles for BASIC DIET recovery and growth, and it also turns on the process


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1 slice lowfat American cheese (scramble eggs cook in olive oil and add cheese to melt) 2 cups cooked Oatmeal LATE MORNING SNACK

1 cup low-fat cottage cheese 1 cup sliced pineapple (mix pineapple in cottage cheese) 1 Cliff bar (any flavor)

Training

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

2-5 grams creatine (depending on form) 5-10 grams BCAAs 2-3 grams beta-alanine 1.5 – 2 grams betaine

POSTWORKOUT (within 30 minutes after

LUNCH

1 can albacore tuna 2 slices whole wheat bread 1 Tbsp light mayonnaise 1 large piece of fruit (apple, orange, banana, etc.)

1 scoop Whey Protein 1 scoop Casein Protein 30 Gummy bears 2-5 grams creatine (depending on form) 5-10 grams BCAAs 2-3 grams beta-alanine 1.5 – 2 grams betaine

This will bring up the Totals to: 3700 ca protein, 340 g carbs, and fat stays at 110 gram pounder that = 21 cals/pound, about 1.8 gra per pound, just shy of 2 grams of carbs per p stays at about .5 grams per pound of body w

AFTERNOON SNACK

1 scoop Whey Protein 1Tbsp Peanut butter 1 Tbsp Jam 2 slices whole wheat bread (make PB sandwich to eat with shake) DINNER


MEAL REPLACEMENTS

You're ReadingThe a Preview diet I offer only shows one sample

8 oz. salmon fact that you are training four days per we Unlock full access with a free trial. 1 cup chopped broccoli 3 rest days per week, you’ll be eating an 2 cups mixed green Salad workout days and 35 rest days. I do NOT Free Trial eat the same meals for all of those d 2 Tbsp salad dressing (olive oil n vinegar) Download Withyou mix it up and find foods that best suit BEFORE BED SNACK and schedule. Consider this list as a g to consider when you’re not looking for 1 scoop Casein protein another piece of salmon or bowl of oats. 1 Tbsp Peanut butter

Master your semester with Scribd TOTALS: 3100 calories, 265 g protein, 260 g carbs, 110 York g fat & The New Times

180 pound person = 17 cals/pound, 1.5 g Special(for offerthe for students: Only $4.99/month. protein, 1.5 g/carbs and 0.5 g fat per pound)

Replace any of the meats (salmon  or tun Read Free For 30 Days Sign up to vote on this title of these: 

 Useful  Not useful Cancel anytime. chicken breast chicken thighs

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trout


Training

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tilapia

Replace any of the vegetables (brocco green salad) with any of these:

shrimp

asparagus

crab

green beans

lean deli turkey breast

cauliflower

lean deli ham

bell peppers

lean deli roast beef

Brussels sprouts mixed vegetables zucchini or other squash

Replace any of the dairy (cottage cheese) with any of these:

Although cottage cheese is one of the best forms of dairy because it’s so high in protein, you can also incorporate these dairy foods into the diet (Greek yogurt comes in a close second to cottage cheese):

eggplant bok choy

Replace any of the fruit (cantaloupe, slice apple) with any of these:

Greek yogurt orange

Low-fat or reduced-fat cheeses

peach

plain low-fat yogurt low-fat or reduced-fat milk

banana

You're Reading a Preview pear

Unlock full access with a free trial.

strawberries

Replace any of the whole grains (oatmeal or wholeblueberries Download With Free Trial wheat bread) with any of these:

raspberries

whole-wheat crackers brown rice

Master semester (suchyour as Cheerios, Quaker Oat with Squares,Scribd Kashi) whole-wheat & The New waffle York Times whole-grain cold cereal

SpecialEzekiel offer forbread students: Only $4.99/month. rye bread

blackberries cherries grapes Read Free Foron 30this Days Sign up to vote title kiwifruit



 Not useful Cancel anytime.

Useful

 

Replace the post-workout gummy bea

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