Lg Principles

Contents

The  Collaboration

Inch  by  Inch,  a  Snail  Climbs  Mount  Fuji

What  Should  I  Expect?

Macronutrient  Rotation

Carb  Rotation  at-­a-­Glance

Sample  Diets

Pre-­,  During  and  Post-­Workout  Protocol

Supplementation

Food  Prep  Pointers

Basic  Training  Info

Shelby  and  Steve’s  Favorite  Exercises

Shelby  and  Steve’s  Bios  and  Contact  Info

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The  Collaboration

$WWKHEHJLQQLQJRIWKHER[RI¿FHÀRSUHPDNH³:DURIWKH:RUOGV´7RP&UXLVH¶V character  Ray  Ferrier  is  struggling  to  connect  with  his  teenage  son,  who  dismissively  says,   ³:HOOZKDWGR\RXNQRZDQ\ZD\"´     ³(YHU\WKLQJ´&UXLVHUHSOLHV³%HWZHHQPHDQGP\EURWKHUZHNQRZHYHU\WKLQJ´ +LVGDXJKWHUFKLPHVLQDFKDOOHQJH³:KDWLVWKHFDSLWDORI$XVWUDOLD"´   ³7KDWCVRQHP\EURWKHUNQRZV´KHUHSOLHV   :KLOHWKHWZRRIXVFHUWDLQO\GRQ¶WNQRZHYHU\WKLQJZHERWKKDYHDPDVVHGVLJQL¿FDQW H[SHULHQFHWKDWLVRQO\EROVWHUHGWKURXJKRXUFROODERUDWLRQ6WHYHKDVEHHQDMRXUQDOLVW for  over  two  decades,  with  probably  the  most  diverse  variety  of  subjects  (all  related  to   EXLOGLQJVWUHQJWKDQGPXVFOHZKLOHVKUHGGLQJERG\IDWLQWKHLQGXVWU\+HKDVLQWHUYLHZHG and  been  in  the  gym  with  some  of  the  top  physique  and  strength  athletes  in  the  world,   including  names  like  Ed  Coan,  Dorian  Yates,  Mike  Francois,  Magnus  Magnusson,  Ronnie   &ROHPDQ/RXLH6LPPRQV0LNH0HQW]HUDQGRWKHUV+LVDUWLFOHVH[SORUHWKHVFLHQWL¿F rationale  behind  the  training  and  nutrition  programs  of  these  champions  (even  if  they   ZHUHQRWFRQVFLRXVO\DZDUHRIWKHP+HKDVEHHQDFRQVXOWDQWIRUIRXUSURPLQHQWVSRUWV QXWULWLRQFRPSDQLHVDQGRSHUDWHGDSHUVRQDOWUDLQLQJEXVLQHVV

Shelby,  on  the  other  hand,  has  been  (and  remains)  a  competitive  bodybuilding  champion   in  his  own  right,  using  his  analytical  mind  to  design  nutrition  protocols  that  made  him  a   QDWLRQDOOHYHOERG\EXLOGHU+HKDVFROOHFWHGWURSKLHVDQGWLWOHVLQFOXGLQJDQRYHUDOOZLQDW WKH&HQWUDO6WDWHVDWRS¿YHSODFLQJDWWKH-XQLRU1DWLRQDOVDWKLUGLQKLVFODVVDW WKH1RUWK$PHULFDDQGDUXQQHUXSSODFLQJLQWKH$3)0LFKLJDQ6WDWHSRZHUOLIWLQJPHHW (YHQPRUHLPSRUWDQWO\KHKDV¿QHWRROHGKLVGLHWWHFKQLTXHVDQGKHOSHGKXQGUHGVRI competitive  bodybuilders  come  into  shows  in  a  condition  that  is  most  often  far  beyond  

WKHLUSUHYLRXVEHVW8QGHUVWDQGLQJWKHQHHGVDQGPHQWDOLW\RISRZHUOLIWHUVKHKDVDOVR become  something  of  an  expert  at  helping  guys  like  Matt  Kroc  and  Dave  Tate  clean  up   WKHLUGLHWDQGGURSIURP3/EXON\GRZQWRVLQJOHGLJLWGHDGO\7KLVVHHPVWREHDWUHQGZH will  see  more  of  —  powerlifters  wanting  to  get  lean  (either  to  compete  in  a  lighter  weight   FODVVRUWRVLPSO\H[WHQGWKHLUOLIHVSDQ

While  our  backgrounds  vary,  our  views  on  nutrition  are  remarkably  similar  (which  tends   WRPDNHXVERWKUHJDUGRQHDQRWKHUDVPXFKEULJKWHUWKDQZHPD\DFWXDOO\GHVHUYH,Q SDUWLFXODURXULGHDVRQFDUEURWDWLRQGLHWVVHHPWREHLQDOLJQPHQW6KHOE\KDVZULWWHQ IRXUSUHYLRXVERRNVRQWKHVXEMHFW5HDGHUVKDYHEHHQUHTXHVWLQJDERRNWKDWJDYHD GHWDLOHGRYHUYLHZRISURSHURIIVHDVRQQXWULWLRQLean  Gain  Principles  is  that  book!

Shelby  demonstrates  great  condition  to  kick  off   a  successful  off-­season  plan  —  lean  enough  that   he  can  slowly  add  pounds  while  still  maintaining  

Inch  by  inch,  a  snail  climbs  Mount  Fuji…

Despite  what  you  may  read  in  every  muscle  magazine,  the  road  to  a  champion  physique   LVDVORZDUGXRXVRQH<RXDUHQRWJRLQJWREXLOGWZHQW\LQFKDUPVDIWHUWZR\HDUVRI WUDLQLQJ<RXZLOOQRWJRIURPREHVHWRKDYLQJVL[SDFNDEVLQWKUHHZHHNV<RXZLOOQRW DGGDKXQGUHGSRXQGVWR\RXUEHQFKSUHVVDIWHUIRXUZHHNVRIWUDLQLQJZLWKEDQGV,WLV QRWMXVWXQOLNHO\LWMXVWSODLQDLQ¶WJRQQDKDSSHQ<RXKDYHEHHQOLHGWREXWWKHWUXWKLV« \RXVKRXOGKDYHNQRZQEHWWHU %RG\EXLOGLQJLVQRWIDVWLWLVQRWHDV\DQGLWLVQRWZLWKRXWFRQVLGHUDEOHVDFUL¿FH,WLV perhaps  the  hardest  sport/hobby/pastime  with  statistically  about  the  lowest  chance  of   ¿QDQFLDOUHZDUG3URSHUERG\EXLOGLQJUHTXLUHVLQWHQVHWUDLQLQJURXQGWKHFORFNQXWULWLRQ PRQLWRULQJDQGRIWHQH[FOXVLRQIURPQRUPDOVRFLDODFWLYLWLHV,W¶VKRXUVVHYHQGD\VD ZHHNGD\VD\HDU:KHQQRWWUDLQLQJRUHDWLQJ\RXUPXVFOHEXLOGLQJPHDOV\RXZLOO be  sore  from  a  previous  workout,  planning  the  next  one,  preparing  your  food,  cleaning  up   DIWHU\RXUODVWPHDORUWU\LQJWRUHFXSHUDWH²DOOWKHZKLOHKROGLQJGRZQ\RXUQLQHWR¿YH DQGKRSHIXOO\EHLQJDFRQWULEXWLQJPHPEHURIVRFLHW\ %RG\EXLOGLQJLVKDUG«EXWOLNHDQ\WKLQJKDUGWKHWUXHUHZDUGVDUHTXLHWLQWHUQDO YLFWRULHV 7KHUHLVQRJUHDWHUH[DPSOHRIWKLVWKDQWRORRNDWWKH³RIIVHDVRQ´,QPRVWVSRUWVWKH RIIVHDVRQLVDWLPHRIUHVW,QERG\EXLOGLQJWKLVLVZKHQWKHUHDOZRUNRIEXLOGLQJPXVFOH WDNHVSODFH:KLOHWKH6SDUWDQGLHWRIWKHFRQWHVWSUHSSKDVHLVRIIVHWE\WKHFRQVLVWHQW reward  of  shapening  abs  and  enhanced  V-­taper  in  the  mirror,  the  improvements  in  the  off-­ VHDVRQDUHLPSHUFHSWLEO\VORZ:HJHWELJJHUDQGVWURQJHUDKDQGIXORIPXVFOH¿EHUVDWD WLPH,IZHGRHYHU\WKLQJZHVKRXOGDQGIROORZDQLQWHOOLJHQWJDPHSODQWKRVHLQFUHDVHV VKRZXSLQRXQFHVDQGRFFDVVLRQDOO\SRXQGLQFUHDVHV$GGHQRXJKRIWKRVHWRJHWKHU WKURXJKFRQVLVWHQWHIIRUWDQG\RXKDYHDVXFFHVVIXORIIVHDVRQLean  Gain  Principles  is   \RXUJXLGHWRGHVLJQLQJDVXFFHVVIXORIIVHDVRQE\DFTXLULQJTXDOLW\OHDQPXVFOHPDVV

What  Should  I  Expect?

The  off-­season  is  the  gaining  season,  but  how  much  improvement  should  you  ex-­

pect?  What  should  be  considered  reasonable  expectations  during  the  off-­season?  

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rally  muscular  mesomorphs  tend  to  pack  it  on  much  faster  and  easier  than  skinny  

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month)  which  is  good  for  a  non-­competitor  that  is  doing  bodybuilding  as  a  part  of  

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For  someone  to  compete  in  a  show,  and  come  back  the  next  year  to  compete  

again  ten  pounds  heavier  (in  at  least  as  good  of  condition),  would  have  expe-­

rienced  an  outstanding  offseason!  Ten  pounds  for  an  intermediate  or  advanced  

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Broken  down  on  a  monthly  basis,  you  have  an  eight  to  nine-­month  off-­season  

(since  you  have  three  or  four  months  for  a  contest  diet),  so  the  ten  pounds  gained  

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The  pro  bodybuilders  that  you  read  about  in  FlexWKDWVXSSRVHGO\JDLQ¿IWHHQ

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someone  not  a  member  of  the  genetic  elite,  they  will  most  likely  only  experience  

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biggest  jumps  in  progress  in  those  initial  six  to  ten  months  as  your  body  adapts  

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lowing  the  nutrition  principles  in  this  book,  will  go  a  long  way  towards  maximizing  

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HARD-­GAINERS.  The  Lean  Gain  Principles  is  a  great  program  for  hard-­gainers,  

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should  never  get  so  focused  on  muscle  gain  that  you  don’t  keep  an  eye  on  fat  lev-­

els  and  you  should  never  become  so  driven  in  your  fat  loss  efforts  that  you  allow  

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late  the  metabolism  (mornings  on  an  empty  stomach)  and  adjust  their  calories  one  

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NATURAL  BODYBUILDERS.  This  balance  is  even  more  important  with  

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insulin  spike)  is  that  it  shuttles  glucose  and  amino  acids  into  muscle  tissue  and  

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Remember,  if  you  put  on  too  much  bodyfat,  you  are  going  to  leave  yourself  with  

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WOMEN.  Although  most  women  would  be  less  than  interested  in  the  general  con-­

cept  of  an  off-­season  program,  the  diets  in  this  book  can  easily  be  adapted  for  

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MASTERS.  The  diets  in  this  book  will  also  transfer  well  to  bodybuilders  in  the  

over-­forty  years  old  category,  with  two  considerations:  1)  although  this  is  case-­

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older  bodybuilders  due  to  higher  susceptibility  to  health  issues,  particularly  cardio-­

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Macronutrient  Rotation

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A  portmanteau  is  when  two  or  more  words  or  morphemes  are  blended  in  order  to  create   DQHZZRUG7KHEHVWNQRZQH[DPSOHZRXOGEHD³VSRUN´WKRVHKDOIVSRRQKDOIIRUN WKLQJVWKDWDUHQRWUHDOO\JRRGIRUHDWLQJ$1<7+,1*\RXPLJKWZDQWWRHDWZLWKDIRUNRU VSRRQ2WKHUH[DPSOHVLQFOXGHEUXQFKPL[WXUHRIEUHDNIDVWDQGOXQFK)HG([GR\RX even  remember  when  they  used  to  call  themselves  Federal  Express?),  and  the  annoying   %UDQJHOLQDWKDWSDLURIPDQQHTXLQVSUHYLRXVO\FDOOHG%UDG3LWWDQG$QJHOLQD-ROLH 6RZHFDPHXSZLWK0DFURWDWLRQ©  And  no,  we  aren’t  actually  going  to  bother  to  acquire   DQ\OHJDOULJKWVWRWKHZRUG,GRQ¶WH[SHFWSHRSOHZLOOZDQWWREX\0DFURWDWLRQ7VKLUWV DWDQ\SRLQWLQWKHIXWXUH,QIDFWWKHZRUGLVDOUHDG\ZHDULQJWKLQ%XWRXUUHDVRQIRU EULQJLQJWKLVXSDWDOOLVWKDWZKLOHWKH\DUHFRPPRQO\UHIHUUHGWRDV³FDUEURWDWLRQ GLHWV´DQGZHKDYHERWKZULWWHQDUWLFOHVFDOOLQJWKHPVXFKWKH\DUHPRUHDFFXUDWHO\ UHIHUUHGWRDV³PDFURQXWULHQWURWDWLRQGLHWV´:KLOHWKHIRFXVWHQGVWREHRQFDUEVVLQFH carb  restriction  is  the  common  thread  in  any  successful  fat  loss  diet,  our  expanded   understanding  of  the  best  way  to  eat  for  bodybuilding  requires  manipulation  of  proteins,   IDWDQGFDUEV

(DFKRIWKHWKUHHPDFURQXWULHQWVQRWRQO\VHUYHVVSHFL¿FIXQFWLRQVEXWDGMXVWLQJ intake  of  any  one  of  them  affects  how  the  other  macronutrients  are  used  (and  needed)   PHWDEROLFDOO\DQGKRUPRQDOO\$OOWKLVEHLQJVDLGIHHOIUHHWRUHIHUWRWKHPDV³FDUE URWDWLRQGLHWV´EXWNHHSLQPLQGWKDWUHVWULFWLQJRUGHFUHDVLQJRQHPDFURQXWULHQWDIIHFWV WKHRWKHUV,WLVWKRVHVKLIWVDQGWKHHIIHFWVWKH\EULQJDERXWWKDWZHDUHH[SORLWLQJWRRXU PHWDEROLFDGYDQWDJH

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UHVWULFWLRQFUD]\KLJKSURWHLQLQWDNHDQGLQPRVWFDVHVUHVWULFWHGIDWLQWDNH$VWKLQJV evolved,  we  learned  the  following  things:

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 :KHQSHRSOHH[WHQGWKHLUGLHWIRUPXOWLSOHFRQWHVWVZDUPXSVKRZIROORZHGE\WKH big  show  four  to  six  weeks  later),  they  noticed  that  going  off  of  their  diet  for  a  short   period  (whether  it  was  a  cheat  meal,  cheat  day  or  a  few  lax  days)  often  kick-­started   IDWORVVDQGQRWRQO\¿OOHGWKHPRXWEXWPDGHWKHPVWDUWEXUQLQJIDWDWDIDVWHU SDFHDJDLQ

 :HKDYHOHDUQHGDKHOORIDORWDERXWIDWVHVSHFLDOO\WKDWPDQ\RIWKHPKDYHYHU\ KHDOWKDQGSK\VLTXHEHQH¿WLQJHIIHFWV

 5HDOO\KLJKSURWHLQOHYHOVJX\VZHUHWDNLQJJUDPVGDLO\IRUH[WHQGHG periods)  was  a  huge  waste  of  money  since,  at  a  certain  point,  it  can  cause  the  body   WRUHWDLQOHVVQLWURJHQDQGVLPSO\WXUQRYHUSURWHLQIDVWHU  5HDOO\KLJKFDUEDQGFDORULHLQWDNHVLQWKHRIIVHDVRQPDNHPRVWOLIWHUVLQWRIDW VORSS\SLJVZLWKFRPSURPLVHGPHWDEROLVPDQGUHGXFHGLQVXOLQVHQVLWLYLW\ 2QHRIWKHPRVWDPD]LQJWKLQJVDERXWERG\EXLOGLQJLVWKDWLWRSHUDWHVDVDPLOOLRQ LQWHUDFWLQJRQJRLQJSK\VLRORJLFDOH[SHULPHQWV(YHQZLWKRXWLQSXWIURPWKHVFLHQFH FRPPXQLW\SHRSOH¿JXUHRXWZKDWZRUNVUH¿QHLWSHUVRQDOL]HLWDQGVKDUHWKH LQIRDPRQJRWKHUV7KH\WU\GLIIHUHQWDSSURDFKHVVRPHWLPHVVFUHZXSDQGOHDUQ WKHLUSHUVRQDOOLPLWV7KH\VKDUHLQIRDPRQJWKHPVHOYHVDQGDOPRVWDVLIDJURXS FRQVFLRXVQHVVPRYHWRZDUGVDFXOWXUDOUH¿QHPHQWRIWKHLUDSSURDFK ,WPD\QRWVHHPOLNHWKDW7KHWUDLQLQJDSSURDFKHVDUHGLYHUVHWKHGLHWVHTXDOO\VR$QG VRPHWLPHVIDGVYHHUDVHJPHQWRIWKHERG\EXLOGLQJZRUOGRIIFRXUVHIRUDZKLOH%XWLI you  jump  from  2011  back  to  2001,  and  from  2001  back  to  1991,  and  take  decade-­sized   looks  back  (even  just  by  glancing  at  old  issues  of  Flex  or  MuscleMag),  you  will  see  that   WKLQJVKDYHSURJUHVVHGDWDQLPSUHVVLYHUDWH1RWHYHU\RQHGRHVWKLQJVULJKWDQGZKDW may  be  right  for  one  may  need  adjustment  for  another),  but  more  people  are  doing  more   WKLQJVULJKWQRZWKDQWKH\ZHUHWHQRUWZHQW\\HDUVDJR7KHVFLHQFHFRPPXQLW\LVJUHDW at  verifying  what  we  have  discovered  (and  they  seems  to  take  a  gleeful  pride  when  they   can  shoot  down  a  supplement  or  technique  we  are  using)  but  the  bodybuilding  community   LVWKHRQHPDNLQJWKHPDMRULQQRYDWLRQV7KH\ZRXOGEHZLVHWRH[DPLQHZKDWZHGR IURPWKHSHUVSHFWLYHRI³/HW¶VVHHZK\ZKDWWKH\GRZRUNVVRZHOO«´UDWKHUWKDQD³/HW¶V GLVSURYHZKDWWKHVHPHDWKHDGVDUHGRLQJ´

%XWWRJHWEDFNRQWUDFN/HW¶VDQDO\]HZKDWZHKDYHFRPHXSZLWKDERXWPDFURQXWULHQW URWDWLRQ)RUVLPSOLFLW\VDNHZHZLOOJREDFNWRUHIHUULQJWRWKHPDVKLJKPHGLXPDQGORZ carb  days,  but  pay  attention  to  how  the  levels  of  protein  and  fat  are  concurrently  adjusted   DVZHOO

NUTRIENT  TIMING

)UHG³'U6TXDW´+DW¿HOGZDVDJUHDWFRQWULEXWRURIQHZLGHDVWRWKHSRZHUOLIWLQJDQG ERG\EXLOGLQJZRUOG+HEULGJHGWKHJDSEHWZHHQDWKOHWHDQGVFLHQWLVW2QHTXRWHRIKLV WKDWKDGDSURIRXQGHIIHFWRQPH\HDUVDJR«,KDYHORRNHGIRUWKHRULJLQDODQGFRXOGQRW ¿QGLWVR,ZLOOEHEDGO\SDUDSKUDVLQJLWKHUH«LVWKDWZHVKRXOGHDWEDVHGRQWKHQHHGV RIRXUERGLHVRYHUWKHKRXUVIROORZLQJWKDWPHDO,WPD\QRWVRXQGWKDWUHYROXWLRQDU\ QRZEXWWKLVZDVEHIRUHQXWULHQWWLPLQJZDVVRPHWKLQJFRPPRQO\SUDFWLFHG<HDUVDIWHU +DW¿HOGVKDUHGWKDWZLVGRP³QXWULHQWWLPLQJ´KDVEHFRPHDYHU\DJJUHVVLYHO\VWXGLHG DUHDLQH[HUFLVHSK\VODEVWKURXJKRXW1RUWK$PHULFD 0RVWRIWKLVIRFXVHVRQSHULZRUNRXWQXWULWLRQ²WKHVSHFL¿FQXWULHQWVXVHGEHIRUHGXULQJ and  after  a  training  session  in  order  to  have  maximal  strength,  training  stamina  and  (most   LPSRUWDQWO\UHFRYHU\DQGJURZWKHIIHFWIURPRXUJ\PWLPH7KLVLVRIWHQUHIHUUHGWRDV WKHPHWDEROLF³ZLQGRZRIRSSRUWXQLW\´

&DUE5RWDWLRQ'LHWVWDNHWKDWFRQFHSWWRDEURDGHUVFDOH6XUHZHVWLOOFORVHO\FRQWURO QXWULHQWLQWDNHDURXQGWKHZRUNRXWEXWWKHQXWULHQWLQWDNHDOVRLVYDULHGRQDGDLO\EDVLV 8QGHUVWDQGLQJWKDWGLIIHUHQWGD\VRIWKHZHHNKDYHGLIIHUHQWUHTXLUHPHQWVEDVHGRQWKH brutality  of  that  particular  day’s  workout,  or  the  dietary  goals  of  that  day,  determines   WKHFKDQJHVLQPDFURQXWULHQWUDWLRV7KHGLHWVOLVWHGODWHULQWKHERRNSURYLGHH[FHOOHQW H[DPSOHVRIWKLV

PROBLEMS  WITH  KETOGENIC  DIETS

While  ketogenic  diets  work  well  with  members  of  the  general  public  trying  to  get  in  shape   DVTXLFNO\DVSRVVLEOHVXFKDVWKH³'D\:HGGLQJ'LHW´WKH\WHQGWREHDELWKLWRU PLVVZLWKERG\EXLOGHUV6RPHOLIWHUVGRRND\ZLWKWKHPEXWPRVWORVHWRRPXFKPXVFOH FRPHLQÀDWDQG¿QGWKDWWKH\MXVWFDQQRWWUDLQWKHZD\WKH\QHHGWR :KLOHLWLVFRPPRQWRKHDUSURSRQHQWVRINHWRJHQLFGLHWVVD\³7KHUHLVQRVXFKWKLQJ DVDQHVVHQWLDOFDUE´WKLVGLVPLVVLYHPDQWUDPLVVHVWKHFRUHÀDZRIWKHLUVWDQFH$V ERG\EXLOGHUVZHGRQ¶WFDUHDERXWHVVHQWLDO(VVHQWLDOPHDQV³HQRXJKWRNHHS\RXDOLYH DQGRXWRIDGLVHDVHVWDWH´PXFKLQWKHZD\WKDWHDWLQJDZHGJHRIOLPHHYHU\IHZ GD\VZRXOGNHHSHDUO\%ULWLVKVDLORUVIRUVXIIHULQJVFXUY\:HDUHPRUHFRQFHUQHGZLWK 237,0$/7RRSWLPL]HRIIVHDVRQPXVFOHJURZWKFDUEVVXUHDVKHOODUHHVVHQWLDO $FRPPRQIROORZXSPDGHE\WKHNHWRFURZGLVWKDW³7KHERG\RZQVQHHGVJUDPV RUZKDWHYHUDUELWUDU\QXPEHUWKH\WKURZRXWRIJO\FRJHQIRUDW\SLFDOZRUNRXW´:KLOH WKH\PD\VPXJO\WKLQNWKLVKDVVROLGL¿HGWKHLUSRVLWLRQWKH\OHDYHRXWWKHIDFWWKDWSRVW workout  energy  requirements  (removal  of  waste  products,  replenishment  of  glycogen,   general  recuperation  from  gym  trauma)  need  also  to  be  considered,  not  to  mention   *52:7+0RVWREYLRXVO\LI\RXIHHOOLNHFUDSDQGGRQ¶WKDYHWKHHQHUJ\WRWUDLQZLWKRXW adequate  carbs,  then  how  can  this  approach  be  effective  for  building  muscle?

,I\RXDUHJRLQJWRWU\DNHWRJHQLFGLHWXVHLWIRUDVKRUWWULDOSHULRG'RQRWJLYHXSDQ HQWLUHRIIVHDVRQ¶VPXVFOHJDLQVRQWKHH[SHULPHQW6HWDVLGHDWLPHSHULRGSHUKDSVD IRXUWRVL[ZHHNPLQLGLHWDQGVHHKRZLWDIIHFWV\RX.HHSLQPLQG\RXwill  lose  weight,   EXWLWFHUWDLQO\ZLOOQRWDOOEHIDW(YHU\RXQFHRIJO\FRJHQVWRUHGLQWKHPXVFOHVKROGV WKUHHRXQFHVRIZDWHU:KHQ\RXFXWFDUEV\RXUJO\FRJHQVWRUHVZLOOEHJUHDWO\GHSOHWHG and  water  weight  will  be  shed,  so  much  of  your  initial  weight  loss  will  be  glycogen  and   water,  both  of  which  are  solid  muscle  components  that  are  good  to  have  in  large  supply   GXULQJRIIVHDVRQWUDLQLQJ7KHUHLVDOVRLQYDULDEO\JRLQJWREHVRPHORVVRIPXVFOHVL]H

ZKLFKLVDQWLWKHWLFDOWRWKHJRDOVRIDQRIIVHDVRQSURJUDP7KLVZLOOYDU\IURPSHUVRQWR person  and  (along  with  psychological  preferences)  explains  why  some  favor  ketogenic   GLHWVZKLOHRWKHUVFDQQRWWROHUDWHWKHP

If  you  should  decide  to  test  out  a  ketogenic  diet,  make  note  of  changes  in  body  

FRPSRVLWLRQVWUHQJWKDSSHDUDQFHPRRGDQGHQHUJ\OHYHOV6HHLIWKHLQLWLDOORVVHVRQWKH VFDOHFRUUHVSRQGZLWKUHDOERG\IDWFKDQJHVIXUWKHULQWRWKLQJV$OVRNHHSWDEVRQ\RXU PHWDEROLVPDVZHOODVRQHFDQLQVWLQFWLYHO\$OWKRXJKPRVWSHRSOHGRQRWH[SHULHQFHD metabolic  slamming  of  the  fat-­burning  brakes  until  six  or  seven  weeks  into  a  keto  diet,   WU\WREHDOHUWWRKRZ\RXSHUVRQDOO\UHVSRQG%\DOOPHDQVEHRSHQWRWU\LQJGLIIHUHQW nutrition  approaches,  but  someone  trying  to  spend  four  to  six  months  of  an  off-­season   program  with  an  extremely  low  carb  intake,  would  not  be  getting  the  most  progress  from   WKHLUWUDLQLQJ

7KHUHDUHPDQ\EHQH¿WVRIFDUEVRQHPXVWNHHSLQPLQG)LUVWRIIFDUEVSURYLGHJO\FRJHQ IRUEUDLQIXQFWLRQDQGPXVFXODUFRQWUDFWLRQ$VWKHEUDLQDOZD\VUHFHLYHVSULRULW\ZKHQLW comes  to  fuel  considerations  (despite  what  it  may  seem  like  when  talking  to  some  idiots),   the  needs  of  muscle  come  a  distant  second,  to  the  extent  that  muscle  will  even  be  broken   GRZQWRSURYLGHHQHUJ\WRNHHSWKHJHDUVJULQGLQJXSLQWKHROGJUD\PDWWHU

Carbs  are,  of  course,  protein  sparing,¶PVXUH\RXKDYHKHDUGWKLVWHUPDVIDUEDFN as  junior  high  health  class  but  you  may  not  have  thought  about  what  it  means  from  a   ERG\EXLOGLQJQXWULWLRQSHUVSHFWLYH:LWKLQDGHTXDWHFDUELQWDNHVRPHRI\RXUSURWHLQ LQWDNHLVEURNHQGRZQIRUHQHUJ\QHHGVEHIRUHKDYLQJDQ\HIIHFWRQQLWURJHQUHWHQWLRQ $VPHQWLRQHGHDUOLHUFDUEVEOXQWFRUWLVRO,QVXOLQUHOHDVHGLQUHVSRQVHWRFDUELQWDNH and  cortisol  tend  to  counteract  the  effect  of  one  another,  with  insulin  acting  as  a  nutrient   storage  hormone  and  cortisol  (along  with  glucagon)  working  to  release  nutrients  in   UHVSRQVHWRWKHERG\¶VHQHUJHWLFQHHGV

PROBLEMS  WITH  BULKING  PROGRAMS

:KLOHLWLVLPSRUWDQWWRHVWDEOLVKD³FRUHRIH[FHVV´WREXLOGPXVFOHEXONLQJSURJUDPV KDYHEHHQVKRZQWRZRUNSRRUO\RYHUWKHORQJUXQ7DNHWKHFRPPRQH[DPSOHRIWKH skinny  yet  determined  teenager  that  takes  three  years  to  eat  his  way  from  150  up  to   SRXQGV7KLVLVGRQHWKURXJKIDVWIRRGEXUJHUVLFHFUHDP3% -VDQGZLFKHVDQG WKHRFFDVLRQDOSURWHLQVKDNHZKHQ¿QDQFHVDOORZ7KHFRQVWDQWVXSSO\RIORZQXWULHQW FDORULHVJLYHKLPWKHLPPHGLDWHJUDWL¿FDWLRQRIUHVXOWVDWOHDVWDFFRUGLQJWRWKHVFDOH The  mirror  does  not  tell  nearly  as  positive  of  a  story,  but  encouraged  by  weight  gain,  he   FRQWLQXHVWRLQFUHDVHKLVHIIRUWV$VVLVWHGE\KLVIULHQGV5RQDOG0F'RQDOG/LWWOH'HE DQGWKHJUHDW&KHI%R\DUGHHKHFRQWLQXHVVWULGLQJIRUZDUG2ND\PD\EHLWVPRUHRI

“In  my  younger  (and  foolish)  days,  I  had  radical  

changes  in  body  weight  from  off-­season  to  pre-­

contest  periods.  However,  as  I  learned  more  and  

UH¿QHGP\GLHWDU\KDELWV,IRXQG,FRXOGFRPH

in  more  cut  and  massive  by  training  only  slightly  

above  my  contest  weight.”  

—  Rich  Gaspari  (The  Gaspari  Method:  New  Age  Nutrition  

&  Mass  I)

DVKXIÀHWKDQDVWULGH+HGHYHORSVDUHSDVD³ELJHDWHU´DQGKLVVWUHQJWKLQWKHJ\P FOLPEVWKDQNVWRKLVLQFUHDVHGOHYHUDJH+HIHHOVDVLIKHKDVPDGHQLFHSURJUHVV Three  years  and  forty  bulky  pounds  later,  he  decides  in  March  that  the  extended  bulk   period  has  run  its  course  and  it  is  time  to  whittle  down  and  unveil  his  ripped  muscle  at  the   SRROWKDWVXPPHU $IWHUWZHOYHZHHNVRIUHDVRQDEOHGLHWLQJKHKDVORVWSRXQGVKDOIRIZKLFKDUHIDWDQG KDOIRIZKLFKDUHPXVFOH+HVWLOOGRHVQRWORRNDQ\ZKHUHQHDUSRROUHDG\VRUHVHWVKLV GHEXWIRUWKHIRXUWKRI-XO\ZHHNHQGDQGWDFNVRQIRXUPRUHZHHNVRIUHDOVWULFWGLHWLQJ 7KLVUHVXOWVLQHLJKWPRUHSRXQGVORVWZLWKWZRRUWKUHHSRXQGVEHLQJOHDQPXVFOH 2YHUWKUHH\HDUVODWHUKHKDVORVWDERXWWZRWKLUGVRIWKHPXVFOHKHKDVJDLQHGEXWLV QRWDVOHDQ$VKHLVDOVRWZRLQFKHVWDOOHUFKDQFHVKHZRXOGKDYHJDLQHGDERXWWKDW PXFKKDGKHQRWPDGHDQ\HIIRUWVWRIROORZDSDUWLFXODUHDWLQJSURJUDP+HKDVDPDMRU UHGXFWLRQLQLQVXOLQVHQVLWLYLW\PDNLQJKLPOHVVHI¿FLHQWLQKLVXVHRIFDORULHV+LVWLPHLQ WKHJ\PLVQRWYLVLEO\QRWLFHDEOH+HLVOHVVDWKOHWLFWKDQKHZDVWKUHH\HDUVSUHYLRXVO\ DQGJHQHUDOO\ORRNVOLNHFUDS)RUKLP%XONLQJZDVDQHSLFIDLO

While  some  teens  seem  to  do  okay  with  bulking  programs,  this  is  only  because  until   WKH\VWDUWUHDOO\VODPPLQJIRRGWKHLUFDORULFQHHGVMXVWKDGQRWEHHQPHW,IWKHVHVDPH individuals  were  to  put  in  the  effort  to  meet  the  same  (or  possibly  even  slightly  lower)   calorie  levels  with  quality  clean  food  sources,  they  would  pack  on  at  least  as  much  muscle   without  the  fat  that  must  be  painstakingly  stripped  off  later  (usually  with  a  great  amount   RIWKDWKDUGHDUQHGPXVFOHEHLQJORVWLQWKHSURJUHVV

)RUDGXOWOLIWHUVEXONLQJPDNHVWKHPOHVVRIDQDWKOHWH7KH\¿QGLWFXPEHUVRPHDQG DZNZDUGWRPRYH7KH\KDYHOHVVHQHUJ\IRUWUDLQLQJDQGPD\H[SHULHQFHVOHHSDSQHD DQGKLJKHUEORRGSUHVVXUH,QPRVWFDVHVEXONLQJSURJUDPVDUHPHUHO\H[FXVHVIRU JOXWWRQ\

The  Middle  Path

2YHUO\UHVWULFWHGFDUEVPD\QRWDOORZ\RXWRH[SHULHQFHRSWLPDOPXVFOHJDLQV([FHVVLYH FDUELQWDNHPD\SDFNRQPRUHERG\IDWWKDQPXVFOH7KHVROXWLRQLVDFDUEURWDWLRQ DSSURDFKThis  involves  dividing  your  diet  into  High-­Carb,  Medium-­Carb  and  Low-­Carb   GD\VDUUDQJHGWKURXJK\RXUZHHNWRFRUUHVSRQGWR\RXUVSHFL¿FWUDLQLQJGD\V

)RURIIVHDVRQGLHWLQJ\RXZDQWWRPDUU\\RXUWUDLQLQJWR\RXUFDUELQWDNH7KHPRVW common  approach  is  to  designate  your  heaviest  training  days  (legs,  back)  as  High-­Carb   GD\V5HVWGD\VFRXOGEH/RZRU0HGLXP&DUEGHSHQGLQJRQ\RXUVSHFL¿FUHVSRQVHWR

Differences  Between  the  Carb  Rotation  Contest  Diet  

and  the  Lean  Gain  Off-­Season  Diet

Marrying  your  weekly  carb  cycle  with  your  training  cycle  (used  in  off-­season,  

not  while  dieting)  

Pre-­during  and  post-­workout  supplement  protocol  (used  in  off-­season,  not  while  

contest  dieting)

FDUEV6RPHSUHIHUWRSURFHHGWKHLULQWHQVHWUDLQLQJGD\VZLWKD+LJK&DUEGD\LQRUGHU WRGRLQWRWKLQJVJO\FRJHQORDGHG7KLVLVSXUHO\DPDWWHURISHUVRQDOSUHIHUHQFH7KHWZR approaches  are  illustrated  below:  

RECUPERATION-­BASED  PLAN

021

Legs      

HIGH

78(

&KHVW 6KRXOGHUV

MED

WED

off      

LOW

7+8

Back      

HIGH

FRI

Arms      

MED

SAT

off      

LOW

681

off      

LOW

CARB  PRE-­LOAD  PLAN

021

Legs        

MED

78(

&KHVW 6KRXOGHUV

LOW

WED

off      

HIGH

7+8

Back      

MED

FRI

Arms

LOW

SAT

off

LOW

681

off      

HIGH

As  you  can  see,  the  above  diet  has  two  High-­Carb  days,  two  Low-­Carb  days  and  three   0HGLXP&DUEGD\VHDFKZHHN7KHEHVWIHDWXUHRIWKLVGLHWLVWKDWLWLVHDVLO\DGMXVWDEOH If  you  are  gaining  body  fat  on  it,  you  can  switch  one  of  the  days  (in  the  weekly  schedule   example  above,  it  would  be  Thursday)  from  High-­Carb  to  Medium-­Carb,  or  your  Sunday   IURP0HGLXPWR/RZ,I\RXDUHJHWWLQJÀDWRUIHHOOLNH\RXDUHUXQGRZQ\RXFDQERRVW one  of  the  Low  days  to  Medium  or  a  Medium  day  to  a  High  day,  or  you  can  increase  the   FDUEVDELWRQ\RXU0HGLXPDQGRU+LJKGD\V

The  Low-­Carb  days  keeps  the  body  fat  low  and  insulin  sensitivity  high  while  the  High-­Carb   Days  keeps  the  metabolism  from  slowing  down,  keeps  glycogen  stores  topped  off,  and   VWDYHVRIISV\FKRORJLFDOKXQJHUSDQJV &+($70($/6&KHDWPHDOVDUHYHU\LQGLYLGXDO0DQ\UHTXLUHRQHDWOHDVWRQFHDZHHNIRU VRFLDOUHDVRQVHVSHFLDOO\LIPDUULHGRULQDGDWLQJVLWXDWLRQ0RUHWKDQRQFHDZHHNLVRQO\ SRVVLEOHLI\RXKDYHDEHWWHUWKDQDYHUDJHPHWDEROLVP7KRVHZLWKDVWURQJPLQGVHWZLOO ¿QGWKDWWKH\FKHDWOHVVRIWHQLQWKHRIIVHDVRQWKDWWKHSODQQHGSUHFRQWHVWGLHWLQJFKHDW PHDOV'XULQJDFRQWHVWGLHWFKHDWPHDOVDUHQHFHVVDU\WRVWRNHWKHPHWDEROLVPEXPS XSOHSWLQOHYHOVUH¿OOJO\FRJHQOHYHOVHWF,QWKHRIIVHDVRQ\RXDUHQRWGHSOHWHGVRWKH\ RQO\VHUYHDSV\FKRORJLFDOIXQFWLRQ &$5',2:25.&DUGLRYDULHVGHSHQGLQJRQKRZDJJUHVVLYH\RXDUHDQG\RXUFRQFHUQ ZLWKKHDOWK7KRVHWKDWQHHGWREHDELWOHDQHURUZLWKSRRUPHWDEROLVPQHHGWRGRWKUHH RUIRXUFDUGLRVHVVLRQVDZHHNDURXQGPLQXWHVLQOHQJWKRQRIIGD\V7KHJRDOKHUH LVWRNHHSVERG\IDWLQFKHFNEXWWKH\GRQRWFDQFHORXWVKLWW\HDWLQJ,QVRPHFDVHV FDUGLRRQRIIGD\VFDQKHOSNHHSVRPHRQH¶VKXQJHUXS0RVWVHVVLRQVVKRXOGEHPRGHUDWH LQWHQVLW\RIPD[KHDUWUDWH2QHRIWKRVHVHVVLRQVFDQEH+LJK,QWHQVLW\ ,QWHUYDO7UDLQLQJMXVWWRNHHSWKHPHWDEROLVPXS 6/((3,WLVRSWLPDOWRJHWHLJKWRUQLQHKRXUVRIVOHHSLQWKHRIIVHDVRQ,QDQLGHDO VLWXDWLRQ\RXZRXOGWDNHD¿IWHHQWRWZHQW\PLQXWHQDSDQKRXURUWZRDIWHUWUDLQLQJ Sometime  just  lying  down  with  your  spine  in  a  neutral  position  and  relaxing  without   QHFHVVDULO\IDOOLQJDVOHHSLVDQDGHTXDWHERRQWRUHFXSHUDWLRQ*DLQVFDQEHPDGHRQOHVV VOHHSGXHWRZRUNDQGIDPLO\FRPPLWPHQWVEXWLI\RXFDQVKRRWIRUPRUH

HIGH  CARB

MEDIUM  CARB

LOW  CARB

)81&7,21 Storage  day   Coasting  day Depletion  day   $1$%&$7$%

5$7,2 Highly  anabolic Possibly  catabolic  (hopefully  on  fat) 675(1*7+

75$,1,1*

Leg  Day,  Back  Day  or   Weak  Bodypart  Spe-­

cialization  Day [Varies]

Rest  days  or  training  of   smaller  bodyparts  like   arms,  delts

Replenish  glycogen   stores

Keeps  metabolism  el-­ evated  and  keeps  you   IURPÀDWWHQLQJRXW

Insulin  levels  low,  al-­ ORZLQJIRUHI¿FLHQWIDW burning

Higher  insulin  output

Moderate  insulin  lev-­ els  with  minor  insulin   spike  only  near  work-­ out

Higher  (healthy)  fats   which  increase  insulin   VHQVLWLYLW\RPHJDV Increased  insulin  sen-­

sitivity  from  low-­carb   days  allows  for  glyco-­ gen  super-­compen-­ sation  and  increased   LQWDNHRIQXWULHQWV

Deplete  glycogen  stores   somewhat  which  in-­ creases  insulin  sensitiv-­ ity

3527(,1 1(('6

Proportionally  more   protein  available  for   synthesis,  even  with   lower  gram  intake

Moderate More  protein  needed  since  some  is  used  as   DQHQHUJ\VRXUFH SPECIAL  

6833/(0(176

Possibly  chromium,   alpha-­lipoic  acid  or   cinnamon  (mild  glu-­ cose  disposal  agents)

Good  time  for  high   quality  hydrolysates   or  BCAAs  to  maintain   muscle  size

PREFERED  

&$5',2 1RFDUGLRIRUPRVW High-­Intensity  Interval  Training Long  steady-­state  cardio

 

MENU  PLAN  

150-­POUND  MALE

HIGH  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW

MEAL  #1 Blender  shake  made  with  1  scoop  whey  protein,  1  cup  oats  (dry  measure),  with  ice,   water,  cinnamon,  and  Splenda

MEAL  #2 R]FKLFNHQEUHDVWFRRNHGPHDVXUHDQGFXSVEURZQULFHFRRNHGPHDVXUH MEAL  #3 R]H\HRIURXQGVWHDNR]VZHHWSRWDWR 0($/ Workout  protocol  VHHSDJH MEAL  #5 R]FKLFNHQEUHDVWFRRNHGPHDVXUHDQGFXSVEURZQULFHFRRNHGPHDVXUH MEAL  #6 2PHOHWPDGHZLWKHJJZKLWHVDQGZKROHHJJSLHFHV(]HNLHOEUHDGWRDVW MEDIUM  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1 %OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH

water,  cinnamon,  and  Splenda

MEAL  #2 R]FKLFNHQEUHDVWFRRNHGPHDVXUHôFXSFRRNHGEURZQULFHDOPRQGV MEAL  #3 2PHOHWPDGHZLWKZKROHHJJVDQGHJJZKLWHVSLHFHV(]HNLHOEUHDGWRDVW 0($/ Workout  protocol  VHHSDJH MEAL  #5 R]WXUNH\EUHDVWFRRNHGPHDVXUHFXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO MEAL  #6 R]H\HRIURXQGVWHDNZDOQXWKDOYHV LOW  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1 %OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWK ice,  water,  cinnamon,  and  Splenda

MEAL  #2 R]FKLFNHQEUHDVWFRRNHGPHDVXUHôFXSFRRNHGEURZQULFHDOPRQGV MEAL  #3 R]H\HRIURXQGVWHDNZDOQXWKDOYHV

0($/ %OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQWDEOHVSRRQPDFDGDPLDQXWRLO with  ice,  water,  cinnamon,  and  Splenda

MEAL  #5 R]WXUNH\EUHDVWFRRNHGPHDVXUHFXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO MEAL  #6 R]H\HRIURXQGVWHDNRXQFHZDOQXWV

MENU  PLAN  

200-­POUND  MALE

HIGH  DAYS:PHDOVWRWDOOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW MEAL  #1 %OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH water,  cinnamon,  and  Splenda

MEAL  #2 R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL  #3 %OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH water,  cinnamon,  and  Splenda

0($/ Workout  protocol  VHHSDJH

MEAL  #5 R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH MEAL  #6 R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

MEDIUM  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1 Blender  shake  made  with  2  scoops  whey  protein,  1  cup  oats  (dry  measure),  with  ice,  

water,  cinnamon,  and  Splenda

MEAL  #2 R]FRRNHGFKLFNHQEUHDVWôFXSEURZQULFHDOPRQGV

MEAL  #3 Blender  shake  made  with  2  scoops  whey  protein,  1  cup  oats  (dry  measure),  2   teaspoons  macadamia  nut  oil,  with  ice,  water,  cinnamon,  and  Splenda

0($/ Workout  protocol  VHHSDJH MEAL  #5 R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar MEAL  #6 2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV LOW  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1 %OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD MEAL  #2 R]FRRNHGFKLFNHQEUHDVWôFXSFRRNHGEURZQULFHDOPRQGV MEAL  #3 %OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD 0($/ R]FRRNHGWXUNH\EUHDVWFXSVEURFFROLRXQFHZDOQXWV MEAL  #5 R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar MEAL  #6 2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV

   

WORKOUT  PROTOCOL  FOR  ALL  TRAINING  DAYS

Approximately  30  minutes  pre-­workout:  

‡ 30-­50g  simple  carbs  (maltodextrin,  waxy  maize)   ‡ 5g  BCAA  

‡ JZKH\ During  workout:  

‡ 5-­10g  BCAA  mixed  in  Gatorade Immediately  post-­workout:  

‡ JVLPSOHFDUEVPDOWRGH[WULQZD[\PDL]H ‡ 5g  BCAA  

‡ JZKH\

Have  your  next  whole  food  meal  about  60-­90   minutes  after  this  protocol

Workout  Supplementation

7KHUHDUHVSHFL¿FWLPHVLQ\RXURIIVHDVRQSURJUDPLQZKLFKMXGLFLRXVO\WLPHGVXSSOHPHQW LQWDNHFDQJLYH\RXWKDWDGGHG¿YHWRWHQSHUFHQWLQ\RXUHIIRUWV2QHWKLQJWRDGGLPPH-­ diately,  if  you  are  not  already  doing  so,  is  the  consumption  of  a  night-­time  shake  that  can   EHHDVLO\VODPPHGZKHQ\RXZDNHIRUWKDW$0EODGGHUGUDLQ:HVXJJHVWDVFRRSRU two  of  whey,    and  scoop  or  two  of  casein  (varied  based  on  your  size)  to  provide  a  broad   amino  array  plus  a  mix  of  fast  and  slow-­acting  proteins  to  provide  a  slow  sustained-­re-­ OHDVHRISURWHLQ$GGLQDWDEOHVSRRQRIKHDOWK\IDWVOLNHPDFDGDPLDQXWRUROLYHRLO JUDPVGHSHQGLQJRQERG\ZHLJKW

SETTING  UP  YOUR  OWN  INTAKE

Carbohydrate

Protein

Fat

High-­Carb  Day

±JUDPVSHU

_{pound  of  bwt}

±JUDPVSHU

_{pound  of  bwt}

low

Medium-­Carb  Day

1–2  grams  per  

_{pound  of  bwt}

±JUDPVSHU

_{pound  of  bwt}

_{per  pound  of  bwt}

JUDPV

Low-­Carb  Day

JUDPSHU

_{pound  of  bwt}

±JUDPVSHU

_{pound  of  bwt}

_{per  pound  of  bwt}

JUDPV

After  looking  at  the  two  sample  diets,  you  should  have  an  excellent  grasp  of  what  your   SHUVRQDOGLHWVKRXOGORRNOLNHRQWKLVSURJUDP%XWZKDWLI\RXDUHSRXQGVRU"2U DULSSHG":HGRQ¶WZDQWWROHDYH\RXRXW7KHJUDSKDERYHZLOOKHOS\RXWRSOXJLQ \RXURZQQXPEHUVWRSHUVRQDOL]HWKHGLHWIRU\RXUSHUVRQDOQHHGV2QFH\RXNQRZ\RXU GDLO\WRWDOVGLYLGHWKHPXSLQWRVL[RUPRUHPHDOVGDLO\HYHU\òWRKRXUV:HFRQ-­ VLGHUWKHSUHGXULQJDQGSRVWZRUNRXWPHDOVDVRQH<RXFDQXVHVKDNHVIRUWKUHHRU four  meals  a  day  if  that  is  necessary  for  convenience  but  alternate  them  with  whole  food   IRUDVORZWULFNOHHIIHFW

Shortly  before  your  workout,  drink  a  pre-­workout  shake  consisting  of  a  fast-­acting  carbo-­ K\GUDWHDQGSURWHLQ:D[\PDL]HVWDUFK:06LVFRQYHQLHQWDQGHDV\RQWKHVWRPDFK XQOLNHGH[WURVHDQGPDOWRGH[WULQ%OHQGJUDPVRI:06IRUPRVWPL[HGZLWK 30  grams  of  a  quality  whey  isolate  plus  10  grams  Anatrop  (BCAA  plus  L-­Leucine,  creatine   PRQRK\GUDWH/7DXULQHIRUFHOOYROXPL]LQJ

During  your  workout  is  another  great  time  to  take  advantage  of  the  increased  circulation   RIEORRGWRWKHWUDLQHGERG\SDUWV5DWKHUWKDQMXVWFLUFXODWHEORRGFLUFXODWHQXWULHQWULFK EORRGWKURXJKWKHERG\SDUWV\RXDUHWUDLQLQJ6LSSLQJDGULQNRIJUDPVZD[\PDL]H and  Anatrop  (or  BCAAs  with  Gatorade)  assists  keeping  energy  levels  up  and  kick-­starting   UHFXSHUDWLRQ

$IWHU\RXUZRUNRXWDVKDNHZLWKDELWPRUHZD]\PDL]HWKDQSUHZRUNRXWJUDPV DQGVRPHZKH\SURWHLQJUDPVZLOONHHS\RXYHU\VDWXUDWHGZLWKQXWULHQWV,W might  seem  like  a  small  dose  of  protein  but  it  is  more  important  to  look  at  the  sum  of   WKRVHPHDOV

Finally,  sixty  to  ninety  minutes  later,  consume  a  whole-­food  meal,  (perhaps  an  omelette  or   VRPHW\SHRIPHDW6LQFHWKHVKDNHVDUHTXLFNO\DEVRUEHG\RXZDQWVRPHUHDOIRRGWR SURYLGHVRPHSURWHLQWKDWZLOOVORZO\WULFNOHLQWR\RXUV\VWHP

OTHER  SUPPLEMENTS

&5($7,1(3HUKDSVWKHPRVWVWXGLHGDQGUHSHDWHGO\SURYHQHIIHFWLYHVXSSOHPHQWDYDLO-­ DEOHLVFUHDWLQHPRQRK\GUDWH,WKHOSVIXHOPXVFOHFRQWUDFWLRQDQGKDVEHHQVKRZQWR KHOSSHRSOHERWKOLIWVOLJKWO\KHDYLHUDQGWRNQRFNRXWPRUHUHSV&UHDWLQHKDVVWDUWHGWKH whole  cell  volumization  craze  because  a  fully  creatine-­saturated  body  will  very  quickly   SDFN¿YHWR¿IWHHQSRXQGVRQDOLIWHUGXHWRWKHIDFWWKDW\RXZLOORVPRWLFDOO\GUDZZDWHU LQWRWKHPXVFOHVDVZHOO7KHUHDUHVRPHSUHWW\VROLGWKHRULHVWKDWNHHSLQJDIXOOFUHDWLQH WDQNDOVRHQFRXUDJHVPXVFOHJURZWK6LQFHFUHDWLQHKDVEHFRPHDYHU\DIIRUGDEOHVXSSOH-­ PHQWDGGLQJLWWR\RXUGDLO\LQWDNHLVDQREUDLQHU7DNH¿YHWRWHQJUDPVHYHU\GD\LQ-­ FOXGLQJQRQWUDLQLQJGD\VWRNHHSWKHPXVFOHVWRUHVWRSSHGRII

BCAAs:  The  largest  percentage  of  amino  acids  in  muscle  tissue  is  composed  of  branched-­ chain  amino  acids,  so  it  should  be  little  surprise  how  effective  supplementing  BCAAs  are   IRUVSDULQJWKHPXVFOHVIURPEHLQJFDQQLEDOL]HGIRUHQHUJ\)RUWKRVHZLWKVRPHH[WUD spending  money,  taking  BCAAs  before,  during  and  after  (either  alone  in  capsule  form  or  as   SDUWRIDGULQN,ZLOOWDNHWHQRQHJUDPFDSVRQP\GULYHWRWKHJ\P¿YHWRWHQPRUH PLGZRUNRXWDQGWKHQDQRWKHUGRVHZKHQ,DPGRQH 08/7,9,7$0,10,1(5$/-XVWWRFRYHU\RXUEDVLFQXWULWLRQDOQHHGVDPXOWLLVDZRUWK-­ ZKLOHDGGLWLRQIRULQVXUDQFHSXUSRVHV7KHLPSRUWDQFHRIWKLVRIFRXUVHGHSHQGVRQKRZ YDULHG\RXUGLHWLV,I\RXDUHFRQVXPLQJDYDULHW\RIIUHVKYHJJLHVDQGQXWULHQWULFKIRRGV \RXFDQJHWDWZRDGD\DQGMXVWWDNHDKDOIGRVH7KRVHZLWKRXWDGHTXDWHZKROHIRRGLQ-­ take,  may  need  a  full  dose  and  perhaps  even  some  extra  vitamin-­C,  D,  E,  B-­complex  and   ZKDWHYHU\RXIHHO\RXPD\EHSHUVRQDOO\ODFNLQJ =0$LVDOVRDXVHIXOVXSSOHPHQW=LQFLVYLWDOIRUHQ]\PHSURGXFWLRQDQGDGH¿FLHQF\LQ LWFDQOHDGWRORZWHVWRVWHURQHOHYHOV0DJQHVLXPLVDSKHQRPHQDOSURGXFWLPSRUWDQWLQ PXVFOHFRQWUDFWLRQQHUYHFRQGXFWLRQDQGJOXFRVHGLVSRVDO7DNHQEHIRUHEHG=0$FRQ-­ WULEXWHVWRPRUHUHVWIXOVOHHS$JDLQIRULQVXUDQFHSXUSRVHV=0$LVDQHDVLO\DIIRUGDEOH DGGLWLRQSDUWLFXODUO\VLQFHLQWHQVHWUDLQLQJDQGVZHDWLQJFDQGHSOHWHPLQHUDOV

HEALTHY  LIPIDS:  Fish  oils  are  the  single  best  health-­promoting  supplements  for  both   ERG\EXLOGHUVDQGOD]\FRXFKSRWDWRHV7KHKDYHDSURIRXQGHIIHFWRQFDUGLRYDVFXODUKHDOWK DVZHOODVHQFRXUDJLQJOHDQQHVVDQGPXVFOHJURZWK<RXVKRXOGWDNHLQDWOHDVWWKUHH JUDPVRI¿VKRLO\HDUDURXQGIRURPHJDV6RPHWDNHODUJHUGRVHVDQGKDYHVHHQJRRG UHVXOWVEXWWKUHHJUDPVDUHDJRRGEDVHOLQH <RXVKRXOGDOVRWDNHPJGDLO\RIHYHQLQJSULPURVHRLOIRURPHJDIDWW\DFLGV(32 contains  gamma-­linolenic  acid  (GLA),  which  is  a  fat  that  helps  burn  fat  by  stimulating   EURZQDGLSRVHWLVVXH%RUDJHRLOLVDOVRDVRXUFHRI*/$EXW(32FRQWDLQVDKLJKHUTXDOLW\ VRXUFHWKDWLVPRUHELRDYDLODEOHHYHQWKRXJKERUDJHFRQWDLQVPRUH*/$,WKDVPDQ\ EHQH¿FLDOHIIHFWVRQFDUGLRYDVFXODUKHDOWKORZHULQJEORRGSUHVVXUHDQGIDFWRUVVXFKDV UHGXFLQJSODWHOHWVWLFNLQHVVDQGEORRGFORWWLQJGHV\UXSLQJWKHEORRG,I\RXKDYHWURXEOH ¿QGLQJ(32LQWKHKHDOWKIRRGVWRUHLWLVRIWHQVWRUHGLQWKHZRPHQ¶VKHDOWKVHFWLRQDVLW KDVEHHQSXUSRUWHGWRUHOLHYH306DQGFUDPSV :KLOHVSHDNLQJRQKHDUWKHDOWKWDNLQJDORZGRVHPJDVSLULQGDLO\WRVOLJKWO\WKLQ \RXUEORRGDQGUHGXFH\RXUULVNRIKHDUWDWWDFNLVDJRRGSUHFDXWLRQ,WLVZRUWKWKHPLQRU LQYHVWPHQWDQGWKH\WHQGWRFRPHLQSOHDVDQWÀDYRUV )$7%851(567KHXVHRIIDWEXUQHUVGXULQJDQRIIVHDVRQGLHWLVQRWDZLVHLGHD/HWD FOHDQGLHWNHHS\RXIURPSXWWLQJRQH[FHVVLYHZHLJKW)DWEXUQHUVVKRXOGSDUWLFXODUO\EH avoided  on  a  high  carb  day,  since  their  effect  goes  against  the  glycogen  storage  goals  of   WKDWGD\.HHSIDWEXUQHUVIRU\RXUSUHFRQWHVWVWDJHDQGHYHQWKHQRQO\PLQLPDOXVDJH ODWHULQ\RXUSURWRFRO)RURIIVHDVRQOLPLWWKLQJVWRDFXSRUWZRRIFRIIHHLI\RXDUHD MDYDDGGLFWRUJUHHQWHD

Consider  your  whey  and/or  casein  protein  as  food  sources  (you  would  be  hard  pressed  to   JHWDGHTXDWHSURWHLQZLWKRXWDSRZGHUHGVRXUFH6XSSOHPHQWVVKRXOGEHVHHQDVH[WUDV and  one  should  never  waste  money  on  them  if  their  whole  food  intake  it  not  consistently   LQSODFH,QVWHDGRIVSHQGLQJRQWKHODWHVWERWWOHRIVXVSLFLRXVO\PDUNHWHGKRUPRQH booster,  use  that  money  to  stock  up  on  a  couple  bags  of  chicken  breasts,    a  couple  dozen   HJJVDQGDVPXFKVWHDNDVSRVVLEOH<RXUSK\VLTXHZLOOWKDQN\RX

Some  Useful  Kitchen  Tips

:KLOH,KDYHKHDUGERG\EXLOGLQJUHIHUUHGWRDV³7KH%DWWOHRIWKH.QLIHDQGWKH)RUN´OLNH DQ\WUXHPLOLWDU\LQFXUVLRQVXFFHVVLIRIWHQZRQWKURXJKSURSHUSODQQLQJ&RQVLGHU\RXU NLWFKHQWREH\RXU&RPPDQG2SHUDWLRQV&HQWHUDQG\RXUJURFHU\OLVWDV\RXUJHQHUDODW-­ WDFNVWUDWHJ\2QO\DIRROVHQGVWKHLUWURRSVLQWRZDUHLWKHURQWKHEDWWOH¿HOGRULQWKH J\PZLWKRXWSURSHUVXSSOLHV /D]\RUQRQH[LVWHQWIRRGSODQQLQJZLOOOLPLWLIQRWFRPSOHWHO\GHUDLO\RXUSURJUHVV7KH bodybuilders  that  seem  to  make  the  most  of  their  genetics  tend  to  also  be  the  very  ones   that  set  aside  time  (once  or  twice  a  week),  to  perform  bulk  prep  of  their  bodybuilding   PHDOV,I\RXFRPHKRPHDQGKDYHDYDULHW\RIKHDOWK\GHOLFLRXVSUHPDGHPLFURZDYDEOH bodybuilding  meals  waiting  for  you  in  the  freezer,  you  are  much  more  likely  not  to  stray   IURPJRRGQXWULWLRQ7KHWRSEHQH¿WRIEXONIRRGSUHS²LWNHHSV\RXRQWUDFNWR\RXURE-­ MHFWLYHRIDOHDQPXVFXODUERG\

Most  successful  bodybuilders  with  busy  lifestyles  set  aside  one  evening  once  or  twice  a   ZHHNWRSUHSDUHWKHLUKHDOWK\ERG\EXLOGLQJPHDOVLQEXON,I\RXDUHJRLQJWRIUHH]HPHDOV \RXFDQH[WHQGWKHWLPHIUDPH,I\RXSUHIHUIUHVKHUPHDOVWKHQ\RXZLOOQHHGWRMXVW PDNHWKUHHWRIRXUGD\VZRUWKLQDVLQJOHVHVVLRQ

If  you  look  in  your  phone  directory,  you  can  even  get  together  with  a  friend  or  two  and   rent  out  a  large  production  kitchen  with  multiples  ovens,  stoves  and  lots  of  counter  space   WRFRRNDPRQWK¶VZRUWKRIIRRGVLQDGD\LI\RXDUHJRRGDWPXOWLWDVNLQJ7KLVLVDJRRG ZD\WRJHWUHDG\IRUDVXFFHVVIXORIIVHDVRQSKDVH7KHVHUHQWDNLWFKHQVDUHRIWHQIRXQG in  places  that  teach  cooking  classes  as  they  want  to  make  a  little  extra  money  in  their   RIIKRXUV-XVWPDNHVXUH\RXDUHWKRURXJKO\SUHSDUHGZLWKDOOWKHLQJUHGLHQWVDQGVSLFHV UHTXLUHGVLQFH\RXZLOOEHRQWKHFORFN

Many  people  are  surprised  once  they  start  to  consistently  bulk  prepare  their  bodybuild-­ ing  meals  that  there  is  a  remarkable  monetary  savings  over  just  prepping  their  meals  the   QLJKWEHIRUH0RVWIRRGVDUHSURUDWHGLQFRVWZKLFKPHDQVEX\LQJWHQRQHSRXQGFRQ-­ WDLQHUVRIFKLFNHQLVPXFKPRUHH[SHQVLYHWKDQEX\LQJDVLQJOHWHQSRXQGEDJ,UHFRP-­ mend  that  you  shop  around  your  area  for  outlets  such  as  Sam’s  Club,  Costco,  GFS  and  the   :KROHVDOH&OXE7KHVHVWRUHVRIIHUH[FHOOHQWSULFHVDQGDUHSDUWLFXODUO\VXLWHGIRUWKRVH WKDWHDWLQTXDQWLW\RIWHQSURYLGLQJLWHPVE\WKHFDVHRULQVSHFLDOZKROHVDOHVL]HV +XQWDURXQGDQGFRPSDUHSULFHVDWHYHU\JURFHU\VWRUHLQ\RXUDUHD,UHFHQWO\FDPH DFURVVDQRXWOHWVWRUHRZQHGE\DFRPSDQ\WKDWVHOOVZKROHVDOHWRUHVWDXUDQWV,IHOWOLNH, VWHSSHGLQWRSDUDGLVHZKHQ,VDZWKDW,FRXOGSXUFKDVHÀDWVRIWZRDQGDKDOIGR]HQHJJV IRUWKHFRVWRIDGR]HQDWDWUDGLWLRQDOJURFHU\VWRUH,DOVRIRXQGER[HVRIVL[WHHQ¿YH ounce  steaks,  three-­pound  bags  of  pre-­cooked,  diced  chicken  breast  and  incredibly  fresh   SURGXFHDWQHDUO\KDOIWKHFRVW,ZRXOGKDYHH[SHFWHG%RG\EXLOGLQJQXWULWLRQLVH[SHQVLYH ,WSD\VWRVKRSDURXQG

$QRWKHUJUHDWEHQH¿WWREXONIRRGSUHSLVWKDW\RXFDQSUHFLVHO\FRQWURO\RXUSRUWLRQVL]HV I  recommend  that  you  use  a  scale  to  determine  proper  quantities  of  protein,  carbs  and   IDW5DWKHUWKDQIHHOLQJOLNH\RXQHHGWRFOHDQ\RXUSODWHHYHQLI\RX¶UHIXOO\RXZLOOEHJLQ ZLWKDSUHPHDVXUHGSRUWLRQ7KLVZLOOKHOS\RXEUHDNIURPWKH³VXSHUVL]LQJPHQWDOLW\´ WKDWKDVEHHQFRQGLWLRQHGLQWRXVDVFRQVXPHUV

PLAN  YOUR  MEALS  FOR  THE  WEEK  

+RZRIWHQZLOO\RXEHVFKHGXOLQJ\RXUIRRGSUHSVHVVLRQV"7ZLFHDZHHN"2QFHDZHHN" 2QFHHYHU\WZRZHHNV",WDOOGHSHQGVRQ\RXUIRRGUHTXLUHPHQWVKRZPXFKIUHH]HUVSDFH \RXKDYHDYDLODEOHDQGZKDW¿WVEHVWLQWR\RXUVFKHGXOH,VXJJHVW\RX;HUR[DSDJHIURP DFDOHQGDUWRSODQRXW\RXUZHHNO\GLHW&KRRVLQJIRRGVWREHDSDUWRI\RXUGLHWLVQ¶WGLI-­ ¿FXOWDQGYDULHW\LVQ¶WDSUREOHPLI\RXSXWLQVRPHLQLWLDOHIIRUW<RXFDQHDWSUHWW\EDVLF foods  or,  if  you  need  more  variety,  grab  some  cookbooks  from  the  library  (or  check  out  a   website  like  www.allrecipes.com)  and  simply  start  with  a  basic  lean  protein  (beef,  chicken,   WXUNH\¿VKDQGORRNIRURSWLRQVWKDWDGGÀDYRUZLWKRXWDGGLQJFDORULHV0DQ\VSLFHVDUH QRWRQO\FDORULHIUHHEXWKDYHPRGHVWKHDOWKSURPRWLQJHIIHFWVDVZHOO

'H¿QLWHO\WDNHWKHWLPHWROLVWRXWDOORI\RXULQJUHGLHQWV<RXGRQ¶WZDQWWRFRPHKRPH and  realize  that  you  got  enough  chicken  to  grill  and  dice  into  omelets  and  over  salads  but   QRWHQRXJKIRU\RXURWKHUFKLFNHQUHFLSHV7KHQLQYHQWRU\\RXUVXSSOLHV&KHFNWKHFXS-­ boards  and  refrigerator  to  ensure  that  you  have  all  the  spices,  oils  and  other  ingredients   UHTXLUHGWRPDNH\RXUIRRG<RXUEXONFRRNLQJVHVVLRQZLOOWDNHDZKLOH'RQ¶WPDNHLW KDUGHUE\KDYLQJWRUXQRXWIRUWKHRQHPLVVLQJLQJUHGLHQW

SHOP  SMART  FOR  YOUR  FOOD

 

*RLQWRWKHVWRUHZLWKDSODQ$1'\RXUOLVW)LOOLQJ\RXUSDQWU\ZLWKRQVDOHQRQSHULVK-­ able  items  and  buying  some  things  at  discounted  bulk  rated  from  wholesale  outlets  will   FRYHUVRPHRIWKLV

2QHWHFKQLTXHWKDWKHDOWKH[SHUWVDUHUHFRPPHQGLQJIRUPHPEHUVRIWKHJHQHUDOSRSXOD-­ WLRQLVWR³VKRSWKHRXWVLGH´RIWKHVWRUH7KLVPHDQVWKDWPRVWRI\RXUIRRGVVKRXOGFRPH from  the  outer  perimeter  of  the  store  —  fruits  and  veggies,  lean  meats,  eggs  and  other   EDVHIRRGVVLQFHWKHKLJKO\SURFHVVHGER[HGMXQNWHQGWR¿OOWKHPDMRULW\RIWKHLQQHU DLVOHV2IFRXUVH\RXQHHGWRVNLSWKHEDNHU\VHFWLRQ/LPLWWKHDPRXQWRIWKLQJVLQ ER[HVWKDW\RXHDWDQGVWRFNXSRQLWHPVFORVHUWRWKHLUQDWXUDOXQSURFHVVHGVWDWH

FOOD  PREP  AND  BATCH  COOKING

([SHULHQFHVKRZVWKDWLWLVVPDUWWRSUHSUHSDUHEHIRUH\RXUEDWFKFRRNLQJVHVVLRQ7KH QLJKWEHIRUH,FKHFNP\OLVWRIIUHFLSHV,PDNHVXUHWKHQHFHVVDU\PHDWLVWKDZHG0DUL-­ QDWHDQGRUEURZQWKHPHDWDQGFKRSQHFHVVDU\LQJUHGLHQWVWKHQLJKWEHIRUHLISRVVLEOH Also  wash  and  put  away  all  the  dishes  so  that  you  begin  with  a  clean  and  uncluttered  work   DUHD

'HERUDK7D\ORU+RXJKDXWKRURI)UR]HQ$VVHWVUHFRPPHQGVWKDW\RX¿UVWVRUW\RXUPHDOV DFFRUGLQJWRPDLQSURWHLQ7KDWZD\WKHFKLFNHQWKDW\RXDUHSUHSSLQJIRUJULOOHGFXWOHWV can  also  be  readied  alongside  the  chicken  you  plan  to  use  for  chicken  cacciatore  or  barbe-­

FXHGFKLFNHQ

Since  meat  will  be  the  primary  ingredient  in   most  of  our  dishes,  we  want  to  make  sure  that   ZHOLPLWVDWXUDWHGIDWVDVPXFKDVSRVVLEOH With  chicken,  turkey  and  steak  it’s  a  matter  of   WULPPLQJDZD\DVPXFKIDWDVSRVVLEOH$I-­ terwards,  I  recommend  that  you  blot  away  as   PXFKRIWKHUHPDLQLQJIDWZLWKSDSHUWRZHOV :LWKJURXQGEHHI\RXQHHGWR¿UVWFKRRVHWKH OHDQHVWEHHISRVVLEOHIDWIUHHRUDERYH 2UJDQLFEHHIZLOODOVRFRQWDLQOHVVVDWXUDWHGIDW due  to  the  natural  whole-­grain  diets  and  lack  of   IDWWHQLQJKRUPRQHVIHGWRWKHFDWWOH%ORWWLQJ DZD\IDWZLOOPDNHDGUDPDWLFGLIIHUHQFHKHUH According  to  the  American  Institute  for  Cancer   Research,  blotting  crumbled  ground  beef  will  reduce  fat  levels  in  the  average  serving  by   IRXURUPRUHJUDPV)ROORZLQJWKLVXSE\ULQVLQJWKHEHHILQDVWUDLQHURUFRODQGHUUHGXFHV IDWOHYHOVE\DQDGGLWLRQDOIRXURU¿YHJUDPV2EYLRXVO\WKLVLVZHOOZRUWKWKHHIIRUW

:LWKPHDWV,WHQGWRDOZD\VPDNHH[WUDKHOSLQJV,IP\HDWLQJSODQUHTXLUHVDGR]HQ grilled  chicken  breasts,  I  also  marinate  some  diced  chicken  in  sugar-­free  Italian  dress-­ LQJDQGJDUOLFWRVHUYHRYHUVDODGV$OWKRXJKVRPHSXULVWVZLOOVD\LWLVKHUHV\WRPL[WKH FKLFNHQLQWRDQHJJGLVK,DOVRZLOOVKUHGVRPHRIWKHFKXQNVLQWRRPHOHWV/LNHZLVHEHHI WLSVDUHDQLFHDGGLWLRQWRDQRPHOHWWHRUVDODG

Most  of  my  meals  are  pretty  basic  but  a  little  soy  sauce,  Frank’s  Red  Hot,  salsa  verde  or   6ULUDFKLVDXFHFDQDGGDORWWRDPHDOZLWKQH[WWR]HURDGGHGFDORULHV:KHQ,QHHGWR try  something  new,  I  will  go  to  one  of  the  many  recipe  websites  (such  as  allrecipes.com)   DQGPRGLI\WKHLUUHFLSHVHOLPLQDWLQJFDUEVDQGVLPSOHVXJDUVDQGLQFUHDVLQJWKHSURWHLQ FRQWHQW,KDYHKDGYHU\JRRGOXFNZLQJLQJLWLQWKLVZD\7KHZHEVLWHVwww.calorielab. com  and  http://nutritiondata.self.com/  are  also  very  useful  for  checking  macronutrient   FRQWHQWRIYDULRXVLQJUHGLHQWV

EFFICIENT  AND  SAFE  FOOD  STORAGE

Even  those  with  limited  freezer  space  would  be  surprised  to  learn  how  much  they  can   VWRUH(YHQZLWKRQO\DIULGJHWRSIUHH]HU,DPDEOHWRVWRUHWKLUW\IRUW\PHDOVGHSHQGLQJ RQKRZWKH\DUHSDFNDJHG2ULJLQDOO\,XVHG7XSSHUZDUHVW\OHFRQWDLQHUVEXWKDYHIRXQG that  freezer  bags  (available  in  both  gallon  and  quart  sizes),  take  up  much  less  space  than   SODVWLFFRQWDLQHUV

Purchase  two  or  three  extra  ice  cube  holders  (not  trays  for  freezing  them,  but  the  square   ELQVLQZKLFK\RXGXPSFXEHV7KLVZLOODOORZ\RXWR¿OHEDJVRIIRRGNHHSLQJWKLQJV RUJDQL]HGDQGDYRLGLQJDQDYDODQFKHRIHGLEOHVHYHU\WLPH\RXRSHQWKHGRRU<RXVKRXOG also  list  the  type  of  food  on  the  bag  with  a  sharpie  marker  (once  frozen  it  can  sometimes   EHKDUGWRWHOORQHLWHPIURPWKHQH[W,DOVRDGYLVH\RXWRPDNHDOLVWRIIUR]HQPHDOVLQ IUHH]HU0DUNWKHPRIIDV\RXXVHWKHP :KHQ¿OOLQJIUHH]HUEDJVOHDYHDQHPSW\LQFKRQWRSRIDQ\OLTXLGIRRGVVLQFHWKH\ZLOO H[SDQGZKHQIUR]HQ$QRWKHUWULFNLVWROD\RXWEDJVRIIRRGRQDEDNLQJSDQDQGSODFLQJ LWLQWKHIUHH]HUVRWKDW\RXJHWÀDWEDJVRIIRRGUDWKHUWKDQOXPS\KDUGWRVWDFNEOREV ,I\RXKDYHDODUJHFDSDFLW\IUHH]HUWKHQ\RXKDYHJRWLWPDGH2QFH\RXKDYHDJUDVSRI your  food  consumption  patterns,  you  can  go  into  large-­scale  production  and  keep  a  steady   VWRFNRIDKDOIGR]HQRI\RXUPXVFOHEXLOGLQJIDYRULWHV 2QHODVWWLSKDVWRGRZLWKKHUEV)UHVKKHUEVDOZD\VWDVWHEHVWEXW\RXFDQIUHH]HDVLQ-­ JOHVHUYLQJRIIUHVKKHUEVLQDQLFHFXEHWUD\ZLWKZKDWHYHUEDVH\RXPLJKWXVHLWLQLH PL[HGZLWKFKLFNHQERXLOORQ3ODFHWKHVHFXEHVLQWRDPDUNHGIUHH]HUEDJDQGRQHFDQEH HDVLO\GURSSHGLQWRDGLVKIRUÀDYRULQJ

USEFUL  TOOLS

7KHIROORZLQJLWHPVVKRXOGEHDSDUWRI\RXUNLWFKHQDUVHQDO,I\RXGRQRWFXUUHQWO\RZQ the  complete  list,  try  to  gradually  acquire  them  as  they  will  make  your  time  spent  in  the   NLWFKHQJRE\TXLFNO\DQGHI¿FLHQWO\

 )RRGSURFHVVRU7KLVRQHLVDUHDOWLPHVDYLQJZKHQLWFRPHVWRVOLFLQJDQG GLFLQJ\RXUYHJHWDEOHV%HVWRIDOO,¿QGWKDWVLQFH,SXUFKDVHGP\IRRGSUR-­ cessor,  I  eat  much  more  fresh  veggies  which  has  improved  my  nutrition  and   KHDOWK

 )RRGVFDOH,WGRHVQ¶WKDYHWREHDQH[SHQVLYHRQHEXWDIRRGVFDOHZLOODOORZ \RXWRFRQ¿GHQWO\FRQWURO\RXUSRUWLRQVL]HDQGWKHPDFURQXWULHQWFRPSRVL-­ WLRQRI\RXUPHDOV

 7ZRRUWKUHHODUJHFDVWLURQVNLOOHWV7KHSUHSZLOOJRE\PXFKIDVWHULI\RX can  cook  multiple  items  at  the  same  time  and  don’t  need  to  wash  out  a  pan   EHIRUH\RXFDQVWDUWDVHFRQGHQWUpH

 $WOHDVWWZRODUJHSRWVZLWKOLGV6DPHUHDVRQDVDERYH

 &URFNSRW&URFNSRWVVHHPVDVLIWKH\PD\KDYHEHHQLQYHQWHGIRUERG\-­ EXLOGHUV7KHUHDUHPDQ\KHDOWK\PHDOVWKDW\RXFDQFUHDWHE\MXVWDGGLQJ the  ingredients,  letting  it  slow  cook  throughout  the  day

 5LFHDQGYHJHWDEOHVWHDPHU7KHVHDUHDYDLODEOHIRURQO\DQGPDNH SUHSDULQJZKROHJUDLQVDVQDS  &XWWLQJERDUGDQGDYDULHW\RINQLYHV/RRNIRUVRPHWKLQJWKDWFDQHDVLO\ EHZDVKHGRIIVLQFH\RXZLOOQHHGLWPXOWLSOHWLPHV  0HDVXULQJFXSV,VXJJHVWDIXOOVHWSOXVH[WUDFKHDSSODVWLFKDOIFXSPHDVXU-­ LQJVFRRSVWROHDYHLQ\RXURDWVIRUHDV\SDUWLWLRQLQJ

 9DFXXPVHDOHURSWLRQDO7KHVHFDQEHSULFH\EXWLI\RXSODQWRJRLQWRPD-­ jor  production  (making  more  than  two  weeks  worth  of  a  food  for  freezing),   WKHVHLWHPVDUHZRUWKZKLOH

The  initial  investment  in  a  few  of  these  items  will  be  offset  be  time  saved  in  your  food   SUHSRYHUWKH\HDUV

SNACKS

,OLNHWRFRRNRQHRUWZRGR]HQKDUGERLOHGHJJVHDFKZHHN,GLFHWKHVHLQWRVDODGVRU WRVVDFRXSOHRIWKHPLQWRDVDQGZLFKEDJIRUDSURWHLQVQDFNWRJR,DOVROLNHWRKDYH other  snacks  on  hand  and  ready  to  go  such  as  bags  of  sliced  fruit,  steak  and  cheese   chunks  or  mixed  nuts  (I  blend  my  own  mix  of  raw  almonds,  cashews,  walnuts,  macada-­ PLDVDQG%UD]LOQXWVVRWKDWWKH\DUHQRWURDVWHGRUFRYHUHGLQXQQHFHVVDU\RLOVDQGVDOW 1HHGOHVVWRVD\KDYLQJDSUHPHDVXUHGSURWHLQVKDNHLQDVKDNHUFXSZKHUH,RQO\QHHG WRJUDEDQLFHFROGERWWOHGZDWHUWREOHQGLWLQIRUDQRQWKHURDGVQDFNLVDFRQVWDQW 7KLVLVDOVRDVPDUWWKLQJWRNHHSLQ\RXUORFNHURUGHVNGUDZHUDWZRUN

([DPLQLQJWUDLQLQJSURJUDPVLVEH\RQGWKHVFRSHRIWKLVERRN0RVWOLIWHUVDWWKHOHYHOWKDW ZLOOEHSXUFKDVLQJWKLVERRNKDYHWKHLUJ\PVWUDWHJ\GRZQVRZHDUHJRLQJWREHEULHI,W doesn’t  matter  what  style  of  training  you  choose  —  traditional  high  volume  training,  DC   7UDLQLQJ)67%ORFN3HULRGL]DWLRQ+,7<7:HVWVLGH%DUEHOOLQÀXHQFHGSRZHUOLIWLQJ *LURQGD¶VRI:66%RUDQ\SHUVRQDOL]HGK\EULGRIWKHVHSURJUDPVDOORIWKHVH DSSURDFKHVFDQEHPDUULHGWRWKH/HDQ*DLQGLHW

That  said,  there  are  some  basic  off-­season  training  rules  that  everyone,  from  rookie  lifters   WR-D\&XWOHUZRXOGEHZHOOVHUYHGWRDGKHUH

Heavy  Weights.  It  is  called  progressive  resistance  training  but  it  is  remarkable  to  me   KRZPDQ\OLIWHUVDUHQRWSRVWLQJELJJHUOLIWVWKDQWKH\ZHUHD\HDUDJR:HFDQFXWUHVW SHULRGVJHWWLQJPRUHZRUNGRQHLQOHVVWLPH:HFDQLQFOXGHVHWH[WHQGLQJWHFKQLTXHV OLNHGURSVHWVDQGIRUFHGUHSV7KHVHWHFKQLTXHVDUHDOOVWUDWHJLHVWRLPSOHPHQWDW particular  times  in  your  training  but  the  most  important  indicator  of  progress  is  larger   QXPEHUVLQ\RXUWUDLQLQJORJ6XEMHFWLQJ\RXUPXVFOHVWRKLJKHUWHQVLRQYLDELJZHLJKWV in  the  primary  exercises)  is  so  vital  to  your  success  that  you  can  visually  tell  the  difference   among  lifters  that  pump  with  light  weights  and  the  dense,  solid  mass  of  someone  like   Yates,  Francois,  Coleman  or  Branch  Warren  that  makes  max  poundages  a  regular  part  of   WKHLUWUDLQLQJ

Smart  Programming.  2QWKHÀLSVLGHLIWKLVLI\RXUJRDOLVERG\EXLOGLQJDQGQRW SRZHUOLIWLQJWKHQ\RXGRQ¶WQHHGWRWHDU\RXUVHOIXSMXVWWREHDW\RXUORJERRN,IKDFN squats  make  your  knees  creak  and  presses-­behind-­the-­neck  makes  it  impossible  to  comb   \RXUKDLUWKHQ¿QGVXLWDEOHVXEVWLWXWHV7KHSURSHUVHTXHQFLQJRIH[HUFLVHVLVFUXFLDO Beloved  but  joint-­unfriendly  exercises  that  you  may  have  gritted  your  way  through  might   serve  you  even  better  at  the  end  of  the  training  session  with  a  third  less  weight  and  a   IHZPRUHUHSV$PXVFOHXQLWGRHVQRWNQRZWKHZHLJKWLWLVFRQWUDFWLQJWRPRYH,I\RX can  use  that  exercise  when  the  soft  tissues  are  thoroughly  warmed-­up  and  the  working   PXVFOHVDUHDOUHDG\IDWLJXHG\RXFDQPD[LPL]HWKHULVNWREHQH¿WUDWLRUHFUXLWMXVWDV

PDQ\PXVFOH¿EHUVPD\EHHYHQPRUHDQGHOLPLQDWHLQMXULHVDQGGRZQWLPH<RXMXVW QHHGWRWKLQNVPDUWDQGFKHFN\RXUHJR$VDERG\EXLOGHULWGRHVQ¶WPDWWHUKRZPXFK \RXFDQVTXDWIRUDVLQJOH,I\RXFDQLQFUHDVH\RXUUHS35LQWKHVTXDWRUDQ\RWKHU H[HUFLVH\RXDUHVWLOOJHWWLQJVWURQJHUDQGFDXVLQJWKHERG\WRDGDSW Goals.*RWRWKHJ\PHDFKVHVVLRQZLWKRQHRUWZRJRDOVIRUWKDWVHVVLRQ-XVW³JLYLQJLW \RXUDOO´ZLOOSURYLGHIDUOHVVSURJUHVVWKDQVHOHFWLQJJRDOVSULRUWRKHDGLQJWRWKHJ\P Examples  of  good  daily  goals  might  be  (weights  are  obviously  just  for  illustration  purposes   and  need  to  be  individually  adjusted):

‡ )URQW6TXDWVZLWKSRXQGVIRUHLJKWRUPRUHUHSVZKHQ\RXUFXUUHQW35LV seven  reps) ‡ :LGHJULS&KLQV²UHSVLQWKUHHVHWVZLWKDSRXQGSODWHDVDGGHGUHVLVWDQFH ‡ ,QFOLQH'E&XUOV²VL[RUPRUHUHSVZLWKWKHV ‡ *HWDOOVHWVRI\RXUEDFNWUDSVDQGFDOYHVZRUNRXWGRQHLQPLQXWHVRUOHVV ‡ ,QFUHDVH\RXUHOOLSWLFDOFDUGLRE\PLQXWHVZLWKRXWDORVVRILQWHQVLW\ ‡ ,QFUHDVHWKHDQJOHRQWKHWUHDGPLOOE\¿YHGHJUHHVZLWKRXWDORVVLQGLVWDQFH traveled  or  time

<RXJHWWKHLGHD,UHFRPPHQG\RXSLFNRQHELJJRDOVWUHQJWKLQFUHDVHLQDEDVLF compound  exercise)  and  one  secondary  goal  (rep  increase  in  an  isolation  exercise  or   KDUGHUORQJHUFDUGLRVHVVLRQIRUHDFKWUDLQLQJVHVVLRQ&KRRVH\RXUJRDOVDIWHUWKH previous  workout  for  that  bodypart  and  look  it  over  in  advance  (the  night  before  for   PRUQLQJWUDLQHHVEHIRUHKHDGLQJWRZRUNIRUHYHQLQJWUDLQHUVVR\RXFDQWKLQNDERXWLW WKURXJKRXWWKHGD\DQGJHWSV\FKHGLQDGYDQFH

Variety.  A  recent  trend  has  been  top  bodybuilders  making  radical  changes  in  their  style   RIWUDLQLQJ3RZHUOLIWLQJFKDPSLRQ0DWW.URF]DOHVNLVZLWFKHGWRDERG\EXLOGLQJSURJUDPWR FRPSHWHLQDVWDWHOHYHOFRQWHVW5HWLUHGSRZHUOLIWHU'DYH7DWHIROORZVDYDULHW\RIIDVWHU SDFHKLJKHUUHSERG\EXLOGLQJVW\OHSURJUDPVDQGGLHW'&7UDLQHH'XVW\+DQVKDZ UHFHQWO\EHJDQDKLJKYROXPHWUDLQLQJSURJUDPE\-RKQ0HDGRZVWRLPSURYHKLVOHJV ,)%%SUR0DUN'XJGDOHKDVVZLWFKHGIURPPRGHUDWHYROXPHWRDPRGL¿HG'&WUDLQLQJ SURJUDPWR<DWHVGLUHFWHG+,7DQGEDFNWRDPRGHUDWHYROXPHK\EULGSURJUDP6WHYH Kuclo  has  made  great  gains  in  the  past  year  by  dramatically  increasing  his  training   YROXPH7KHPRUH\RXDUHDGDPDQWO\VHWRQ\RXUORQJWLPHIDYRULWHZD\RIWUDLQLQJWKH PRUH\RXKDYHWRJDLQIURPWU\LQJVRPHWKLQJUDGLFDOO\GLIIHUHQW

In  the  following  pages,  we  are  both  going  to  share  a  couple  of  our  favorite  exercises  for   HDFKERG\SDUWDORQJZLWKSHUIRUPDQFHWLSVRQKRZZHDSSO\WKHP5HDGWKLVWKURXJK <RXDUHERXQGWR¿QGDWOHDVWDGR]HQLGHDVWKDW\RXPD\ZDQWWRWU\LQ\RXUWUDLQLQJ

Many  bodybuilders  avoid  the  Front  Squat,   mostly  because  it  is  uncomfortable  to  position   WKHEDU6D\ZKDW\RXZLOODERXWWKHOLPLWDWLRQV of  muscle  shaping  on  genetics,  but  I  swear   that  people  that  do  a  lot  of  Front  Squats  just   JHQHUDOO\KDYHDEHWWHUVKDSHWRWKHLUOHJV)URQW Squatters  seems  to  have  better  teardrops  over   WKHLUNQHHVWKXVDYRLGLQJWRSKHDY\WXUQLSVWKLJKV)URQW6TXDWVVKRXOGDOZD\V EHGRQHIRUORZUHSVVL[DQGXQGHU$Q\KLJKHUWKDQWKDWDQGWKHDELOLW\WR maintain  proper  rack  position  will  degrade  before  quad  strength  is  adequately   WD[HG7KHUHDUHSOHQW\RIOHJH[HUFLVHVWKDWOHQGWKHPVHOYHVZHOOWRKLJKHUUHSV VR,OHWIURQW6TXDWVIXO¿OODORWRIP\ORZUHSTXDGVWLPXOXVQHHGV

As  far  as  something  to  just  build  raw  muscle,  nothing  beats  a  non-­locking  

compound  movement  like  Horizontal  Leg  Presses  or  Incline  Squats,  cutting  out   WKHODVW¿IWKRIWKHPRYHPHQWLQRUGHUWRIDWLJXHHYHU\PXVFOH¿EHUSRVVLEOH)RU ,QFOLQH6TXDWV\RXQHHGDƒUDPS7KLVSODFHVPRUHHPSKDVLVRQWKHTXDGV DQGPDNHVLWLPSRVVLEOHWROHW\RXUVNHOHWDOVWUXFWXUHVXSSRUWWKHZHLJKW

I  would  be  crazy  not  to  include  Squats,QP\PLQGWKHUHLVQREHWWHUTXDG building  gameplan  than  alternating  workouts  focusing  on  high  rep  (12-­30ish),   PHGLXPUHSDQGORZUHSVTXDWWLQJLQRUGHUWREXLOGDOODVSHFWVRIWKH TXDGV2UDVPHQWLRQHGDERYH,RIWHQVXEVWLWXWH)URQW6TXDWVIRUWKHORZUHS ZRUNRXW)RUWKRVHWU\LQJWRHDUQWKHLU³ELJER\SDQWV´LQWKHJ\P7ZHQW\5HS %UHDWKLQJ6TXDWVEXLOGWKHOHJVDQG\RXURYHUDOODELOLW\WRZLWKVWDQGKDUGWUDLQLQJ

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I  like  Squats  (at  least  to  parallel)  with  a   VKRXOGHUZLGWKRUVOLJKWO\ZLGHUVWDQFH, YDU\WKHUHSVEXWVWD\LQWKH¿YHWR¿IWHHQ range  (doing  higher  rep  leg  work  on  a  Leg   3UHVVRU+DFN$OOUHSVVKRXOGEHFRQWUROOHG with  deliberate  negatives  (no  fast  drops)  and   exploVLYHFRQFHQWULF

The  Leg  Press  allows  you  to  overload  the  quads  without  back  stress  or  needing   WREDODQFH7DOOHUJX\VRIWHQKDYHWURXEOHJRLQJGHHSRQDVTXDWEHFDXVHRIWKHLU VWUXFWXUHIHPXUOHQJWKDQGOHQJWKRIWKHLUWRUVR7KHSK\VLFVRIWKHOHJSUHVV SODFHGLIIHUHQWVWUHVVRQWKHOHJVDQGWDNHWKHORZHUEDFNRXWRIWKHPRYHPHQW The  Hack  SquatSURYLGHVDGLIIHUHQWNLQGRIVWUHVV+DFNVDQG/HJ3UHVVHVDOORZ \RXWRRYHUORDGDWYDULRXVIRRWSODFHPHQWV%HFDXVH+DFNVFDQEHWRXJKRQWKH knees,  I  recommend  that  you  use  them  later  in  your  workout  so  that  you  are   DOUHDG\ZDUPHGXSDQGGRQRWQHHGWRXVHKXJHDPRXQWVRIZHLJKW

I’m  also  a  big  believer  in  wearing  knee  sleeves  to  keep  your  knees  tight  and   ZDUP7KHVLQJOHSO\VOHHYHVIURPZZZ(OLWH)76FRPDUHSHUIHFW<RXZDQWD VOHHYHWKDW¶VVQXJEXWLVQ¶WVRWLJKWWKDWLWFXWVRIIFLUFXODWLRQ<RXFDQSUREDEO\ WHOO,¶PQRWDELJIDQRIYHU\WLJKWNQHHZUDSVHLWKHU<RXZDQW\RXUPXVFOHGRLQJ WKHZRUN7KHVOHHYHLVMXVWWKHUHWRSURYLGHVRPHVXSSRUWDQGNHHSWKLQJVZDUP

Squat

Leg  Press

Hack  Squat

SH ELBY

Front  Squat

Non-­‐locking  Leg  Press

Squat