Christian Thibaudeau - Get Jacked... FAST
Short Description
Christian Thibaudeau - Get Jacked... FAST...
Description
GET JACKED ... FAST Your complete body transformation guide
12 weeks periodized training, nutrition and supplementation program
by Coach Christian Thibaudeau
www.MuscleDriveThru.com 1
PHASE I (weeks 1-4) Foundational and metabolic capacity The goal of this first phase of training is to set the stage for your complete body transformation. To reach that objective we will focus on: − −
−
Increasing your work capacity so that you will be able to tolerate the training stress to come Maximum fat loss. During a body transformation, fat loss comes in two stages... initially you use an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few pounds is a tough job). Build some muscle, especially in ''show'' areas; muscle groups that help create the illusion of more mass even if you only gain a small amount of mass.
I want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible (or very hard to accomplish). However you can do so for short periods of time when the circumstances are right. For example when you go from a shitty (or below average) diet, giving you too much junk and not enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less total calories in the later case. You will also lose a lot of fat doing so. Also, when you initially jack up your training volume/frequency (training stress) you can gain muscle and lose fat simultaneously because the profound shock placed on the body will force it to build muscle while the energy drain will lead to fat loss. Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working (you will not build muscle). But it is possible to use a short 4 weeks blast phase to build some muscle while losing a ton of blubber. As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat loss. If it's done on the short term (2 weeks) while still providing enough protein and essential fatty acids, you will not lose any muscle mass. Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same time. So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training volume and will then switch to a moderate caloric restriction and very high training volume for the last 2 weeks of the phase.
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PHASE IA – INTRODUCTORY LOADING – WEEKS 1-2 Training split Monday: Lower body Tuesday: Upper body + steady state cardio Wednesday: Intervals Thursday: Lower body Friday: OFF Saturday: Metabolic training Sunday: Upper body Week 1 – Monday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
4
6-8
3010
75 sec
Stutter reps
A2. Leg curl
----
4
6-8
5010
75 sec
Slow eccentrics
B1. Romanian deadlift
B1/B2 back and forth
4
6-8
3010
75 sec
Stutter reps
B2. Leg extension
----
4
10-12
3012
75 sec
Peak contraction
C1. Long step lunges
C1/C2 back and forth
3
10-12/leg
2010
60 sec
Normal
3
8-10
2212
60 sec
Peak contraction
C2. Standing calves raise - - - -
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat, 1 full squat, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 1 – Tuesday – Upper body Exercise A1. Push press
Organization A1/A2 back and forth
Sets
Reps
Tempo
Rest
Technique
5
6-8
Explosive
75 sec
Explosive lifting
A2. Chin-up or lat pulldown - - - -
5
6-8
2012
75 sec
Peak contraction
B1. Bench press
B1/B2 back and forth
5
6-8
3010
75 sec
Normal
B2. Seated rowing
----
5
10-12
2012
75 sec
Peak contraction
C1. Incline close-grip bench C1/C2 back and forth
4
6-8
3010
60 sec
Stutter reps
C2. Preacher curl
----
4
6-8
5050
60 sec
Superslow up & down
Treadmill
Alone
1
20 minutes 3.2 – 3.4 mph
----
6 to 8 deg. Incline
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
www.MuscleDriveThru.com 3
Week 1 – Wednesday – Intervals & abs Exercise Elliptical trainer
Organization Alone
Exercise
Sets
Intense portion
Relax portion
10-12
15 sec
45 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
4
10-12
3021
none
Normal
A2. Swiss ball crunches
----
4
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
4
10-12
3022
none
Peak contraction
B2. Double crunches
----
4
Max
3021
45 sec
Normal
Week 1 – Thursday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Leg press
A1/A2 back and forth
4
15-20
3010
75 sec
Stutter reps
A2. Back extension
----
4
15-20
3010
75 sec
Slow eccentrics
B1. Bulgarian split squat
B1/B2 back and forth
4
10-12/leg
3010
75 sec
Stutter reps
B2. Lying single leg curl
----
4
8-10/leg
3012
75 sec
Peak contraction
C1. Short step lunges
C1/C2 back and forth
3
10-12/leg
2010
60 sec
Normal
C2. Seated calves raise
----
3
15-20
2212
60 sec
Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter leg press, 1 full leg press, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 1 – Saturday – Metabolic Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. DB thrusters
Mini-circuit A
3
12-15
Explosive
None
Explosive
A2. Burpees
----
3
12-15
Explosive
None
Explosive
A3. Bodyweight squats
----
3
maximum
2010
90 sec
Do not lockout knees
B1. Back squat
Mini-circuit B
3
15-20
3010
None
Normal
B2. Vertical jumps
----
3
12-15
Explosive
None
Explosive
B3. Mountain climber
----
3
30 seconds
Explosive
90 sec
Explosive
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Week 1 – Sunday – Upper body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Seated DB press
A1/A2 back and forth
5
6-8
See technique 75 sec
Burns
A2. Lat-pulldown
----
5
6
See technique 75 sec
Iso-dynamic
B1. DB bench press
B1/B2 back and forth
5
12-15
3010
75 sec
Normal
B2. 1-arm DB rowing
----
5
12-15
2012
75 sec
Peak contraction
C1. Decline close-grip bench C1/C2 back and forth
4
8-10
3010
60 sec
Stutter reps
C2. Hammer curl
4
8-10
5050
60 sec
Superslow up & down
----
Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5 = 3 sec., rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
www.MuscleDriveThru.com 5
Week 2 – Monday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
5
6-8
3010
75 sec
Stutter reps
A2. Leg curl
----
5
6-8
5010
75 sec
Slow eccentrics
B1. Romanian deadlift
B1/B2 back and forth
5
6-8
3010
75 sec
Stutter reps
B2. Leg extension
----
5
10-12
3012
75 sec
Peak contraction
C1. Long step lunges
C1/C2 back and forth
4
10-12/leg
2010
60 sec
Normal
4
8-10
2212
60 sec
Peak contraction
C2. Standing calves raise - - - -
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat, 1 full squat, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 2 – Tuesday – Upper body Exercise A1. Push press
Organization A1/A2 back and forth
Sets
Reps
Tempo
Rest
Technique
5
6-8
Explosive
75 sec
Explosive lifting
A2. Chin-up or lat pulldown - - - -
5
6-8
2012
75 sec
Peak contraction
B1. Bench press
B1/B2 back and forth
5
6-8
3010
75 sec
Normal
B2. Seated rowing
----
5
10-12
2012
75 sec
Peak contraction
C1. Incline close-grip bench C1/C2 back and forth
5
6-8
3010
60 sec
Stutter reps
C2. Preacher curl
----
5
6-8
5050
60 sec
Superslow up & down
Treadmill
Alone
1
25 minutes 3.2 – 3.4 mph
----
6 to 8 deg. Incline
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 2 – Wednesday – Intervals & abs Exercise Elliptical trainer
Exercise
Organization Alone
Organization
Sets
Intense portion
Relax portion
10-12
20 sec
40 sec
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
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Week 2 – Thursday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Leg press
A1/A2 back and forth
5
15-20
3010
75 sec
Stutter reps
A2. Back extension
----
5
15-20
3010
75 sec
Slow eccentrics
B1. Bulgarian split squat
B1/B2 back and forth
5
10-12/leg
3010
75 sec
Stutter reps
B2. Lying single leg curl
----
5
8-10/leg
3012
75 sec
Peak contraction
C1. Short step lunges
C1/C2 back and forth
3
10-12/leg
2010
60 sec
Normal
C2. Seated calves raise
----
3
15-20
2212
60 sec
Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter leg press, 1 full leg press, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 2 – Saturday – Metabolic Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. DB thrusters
Mini-circuit A
4
12-15
Explosive
None
Explosive
A2. Burpees
----
4
12-15
Explosive
None
Explosive
A3. Bodyweight squats
----
4
maximum
2010
90 sec
Do not lockout knees
B1. Back squat
Mini-circuit B
4
15-20
3010
None
Normal
B2. Vertical jumps
----
4
12-15
Explosive
None
Explosive
B3. Mountain climber
----
4
30 seconds
Explosive
90 sec
Explosive
Week 2 – Sunday – Upper body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Seated DB press
A1/A2 back and forth
5
6-8
See technique 75 sec
Burns
A2. Lat-pulldown
----
5
6
See technique 75 sec
Iso-dynamic
B1. DB bench press
B1/B2 back and forth
5
12-15
3010
75 sec
Normal
B2. 1-arm DB rowing
----
5
12-15
2012
75 sec
Peak contraction
C1. Decline close-grip bench C1/C2 back and forth
5
8-10
3010
60 sec
Stutter reps
C2. Hammer curl
5
8-10
5050
60 sec
Superslow up & down
----
Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5 = 3 sec., rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
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DIET WEEKS 1 – 2 (heavy caloric restriction blitz) DIET GUIDELINES (applicable to all phases) •
The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day.
•
If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with anything else.
•
Post-workout drinks are for after strength workouts only, not interval sessions.
•
The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda NOTHING ELSE!!!
•
DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.
•
You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as it doesn't have any calories).
•
DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy, chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.
Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal.
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Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 2 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 20g
Before bed
Protein – 2 portions Green veggies
Individuals who are between 150 and 185 Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 30g
Before bed
Protein – 3 portions Green veggies
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Individuals who are between 185 and 225 Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 2 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 40g
Before bed
Protein – 3 portions Green veggies
Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 2 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 3 scoops Glutamine 50g
Before bed
Protein – 3 portions Green veggies
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DIET FOOD LIST Number in the parenthesis = 1 portion Dairy
Protein -
Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g)
-
Green veggies (at will)
Fat -
Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon)
-
Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g)
Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers
Low glycemic carbs
Fruits -
Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g)
-
Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice)
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SUPPLEMENTS WEEKS 1 – 2 OPTION 1 (BEST)
OPTION 2 (MID-POINT)
OPTION 3 (MINIMUM)
BREAKFAST
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine
5g fish oil 5g creatine
LUNCH
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
SUPPER
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
PRE-WORKOUT
1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine
10g BCAA 5g creatine
POST-WORKOUT
SEE DIET
SEE DIET
SEE DIET
BEFORE BED
5g fish oil 5g glycine ZMA
5g fish oil ZMA
5g fish oil ZMA
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PHASE IB – TRAINING BLITZ – WEEKS 3-4 Training split Monday: Chest/Biceps + steady state cardio Tuesday: Lower body Wednesday: Intervals Thursday: Back/Triceps + intervals Friday: Shoulders + steady state cardio Saturday: Overall day Sunday: OFF
Week 3 – Monday – Chest/Back Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
6
7/5/3/7/5/3
3010
75 sec
Normal
A2. Preacher curl
----
6
7/5/3/7/5/3
5010
75 sec
Slow eccentrics
B1. Incline DB press
B1/B2 back and forth
6
10/8/6/10/8/6 3010
75 sec
Normal
B2. Reverse preacher curl - - - -
6
10/8/6/10/8/6 5010
75 sec
Slow eccentrics
C1. Decline DB flies
C1/C2 back and forth
4
10-12
5010
60 sec
Slow eccentrics
C2. Hammer curl
----
4
10-12
3020
60 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph
----
6 to 8 deg. Incline
Slow eccentrics: lower the weight slowly while keeping the muscle tensed
Week 3 – Tuesday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
6
7/5/3/7/5/3
3010
75 sec
Normal
A2. Standing calves
----
6
8-10
2212
75 sec
Peak contraction
B1. Sumo deadlift
B1/B2 back and forth
6
7/5/3/7/5/3
3010
75 sec
Normal
B2. Seated calves
----
6
15-20
2212
75 sec
Peak contraction
C1. Leg extension 2/1
C1/C2 back and forth
4
6-8
5010
60 sec
2/1 technique
C2. Leg curl 2/1
----
4
4-6
5010
60 sec
2/1 technique
Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time
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Week 3 – Wednesday – Intervals & abs Exercise Elliptical trainer
Exercise
Organization Alone
Sets
Intense portion
Relax portion
10-12
30 sec
30 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
Week 3 – Thursday – Back/Triceps Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Pull ups (or pulldown)
A1/A2 back and forth
6
7/5/3/7/5/3
3010
75 sec
Normal
A2. Close-grip bench
----
6
7/5/3/7/5/3
3010
75 sec
Normal
B1. Bent over bar rowing
B1/B2 back and forth
6
10/8/6/10/8/6 3010
75 sec
Normal
B2. Nosebreaker
----
6
10/8/6/10/8/6 5010
75 sec
Slow eccentrics
C1. Seated rowing
C1/C2 back and forth
4
10-12
3012
60 sec
Peak contraction
C2. Overhead DB triceps ext.
----
4
10-12
3020
60 sec
Normal
Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
10-12
30 sec
30 sec
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Week 3 – Friday – Shoulders Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Push press
A1/A2 back and forth
6
7/5/3/7/5/3
Explosive
75 sec
Explosive
A2. Upright rowing
----
6
7/5/3/7/5/3
3012
75 sec
Peak contraction
B1. Seated DB press
B1/B2 back and forth
6
10/8/6/10/8/6 3010
75 sec
Normal
B2. Barbell shrugs
----
6
10/8/6/10/8/6 2012
75 sec
Peak contraction
C1. Lateral raise
C1/C2 back and forth
4
10-12
3020
60 sec
Normal
C2. Barbell front raise
----
4
10-12
3020
60 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph
----
6 to 8 deg. Incline
Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 3 – Saturday – Overall Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A. Back squat
Alone
5
5/4/3/2/1
3010
120 sec
Normal
B. Sumo deadlift
Alone
6
5/4/3/2/1
3010
120 sec
Normal
C. Bench press
Alone
6
5/4/3/2/1
3010
120 sec
Normal
D. Bent over bar rowing
Alone
6
5/4/3/2/1
3010
120 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph
----
6 to 8 deg. Incline
www.MuscleDriveThru.com 15
Week 4 – Monday – Chest/Back Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
6
6/4/2/6/4/2
3010
75 sec
Normal
A2. Preacher curl
----
6
6/4/2/6/4/2
5010
75 sec
Slow eccentrics
B1. Incline DB press
B1/B2 back and forth
6
8/6/4/8/6/4
3010
75 sec
Normal
B2. Reverse preacher curl - - - -
6
8/6/4/8/6/4
5010
75 sec
Slow eccentrics
C1. Decline DB flies
C1/C2 back and forth
4
8-10
5010
60 sec
Slow eccentrics
C2. Hammer curl
----
4
8-10
3020
60 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph
----
6 to 8 deg. Incline
Slow eccentrics: lower the weight slowly while keeping the muscle tensed
Week 4 – Tuesday – Lower body Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
6
6/4/2/6/4/2
3010
75 sec
Normal
A2. Standing calves
----
6
6-8
2212
75 sec
Peak contraction
B1. Sumo deadlift
B1/B2 back and forth
6
6/4/2/6/4/2
3010
75 sec
Normal
B2. Seated calves
----
6
20-25
2212
75 sec
Peak contraction
C1. Leg extension 2/1
C1/C2 back and forth
4
4-6
5010
60 sec
2/1 technique
C2. Leg curl 2/1
----
4
2-4
5010
60 sec
2/1 technique
Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time
Week 4 – Wednesday – Intervals & abs Exercise Elliptical trainer
Exercise
Organization Alone
Organization
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
www.MuscleDriveThru.com 16
Week 4 – Thursday – Back/Triceps Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Pull ups (or pulldown)
A1/A2 back and forth
6
6/4/2/6/4/2
3010
75 sec
Normal
A2. Close-grip bench
----
6
6/4/2/6/4/2
3010
75 sec
Normal
B1. Bent over bar rowing
B1/B2 back and forth
6
8/6/4/8/6/4
3010
75 sec
Normal
B2. Nosebreaker
----
6
8/6/4/8/6/4
5010
75 sec
Slow eccentrics
C1. Seated rowing
C1/C2 back and forth
4
8-10
3012
60 sec
Peak contraction
C2. Overhead DB triceps ext.
----
4
8-10
3020
60 sec
Normal
Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase
Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
Week 4 – Friday – Shoulders Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Push press
A1/A2 back and forth
6
6/4/2/6/4/2
Explosive
75 sec
Explosive
A2. Upright rowing
----
6
6/4/2/6/4/2
3012
75 sec
Peak contraction
B1. Seated DB press
B1/B2 back and forth
6
8/6/4/8/6/4
3010
75 sec
Normal
B2. Barbell shrugs
----
6
8/6/4/8/6/4
2012
75 sec
Peak contraction
C1. Lateral raise
C1/C2 back and forth
4
8-10
3020
60 sec
Normal
C2. Barbell front raise
----
4
8-10
3020
60 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph
----
6 to 8 deg. Incline
Peak contraction: squeeze the muscle hard at the end of the lifting phase
www.MuscleDriveThru.com 17
Week 4 – Saturday – Overall Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A. Back squat
Alone
6
3/2/1/3/2/1
3010
120 sec
Normal
B. Sumo deadlift
Alone
6
3/2/1/3/2/1
3010
120 sec
Normal
C. Bench press
Alone
6
3/2/1/3/2/1
3010
120 sec
Normal
D. Bent over bar rowing
Alone
6
3/2/1/3/2/1
3010
120 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph - - - -
6 to 8 deg. Incline
www.MuscleDriveThru.com 18
DIET WEEKS 3 – 4 (medium caloric restriction) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 2 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
Individuals who are between 150lbs and 185lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
www.MuscleDriveThru.com 19
Individuals who are between 185 and 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Fat – 1 portion Green veggies
Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 4 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 3 portions Fat – 1 portion Green veggies
www.MuscleDriveThru.com 20
SUPPLEMENTS WEEKS 3 – 4 OPTION 1 (BEST)
OPTION 2 (MID-POINT)
OPTION 3 (MINIMUM)
BREAKFAST
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine
5g fish oil 5g creatine
LUNCH
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
SUPPER
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
PRE-WORKOUT
1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine
10g BCAA 5g creatine
POST-WORKOUT
SEE DIET
SEE DIET
SEE DIET
BEFORE BED
5g fish oil 5g glycine ZMA
5g fish oil ZMA
5g fish oil ZMA
www.MuscleDriveThru.com 21
PHASE II (weeks 5-8) Limit strength for muscle maintenance (and even gain) Now that you have been dieting for 4 weeks you have reached a pivotal point in your body transformation project; it's at this point that you risk starting to lose muscle mass. As I mentioned, your body can handle caloric restriction pretty well for a short period of time. However, as the deficit is maintained over the long run, preventing the negative effects of energy restriction (metabolic downregulation, muscle loss, cravings) becomes increasingly more difficult. At this point our goal should be to do everything we can to avoid muscle loss. This means utilizing training methods that force the body to maintain its muscle mass. This means lifting big weights! You must give your body a damn good reason to keep its muscle while energy supplies are limited. And trust me, this damn good reason is not lifting light weights for a lot of reps! From experience, my own and that acquired by training tons of clients, as long as you are at least maintaining your strength while dieting you will not lose any muscle mass. And if you gain strength you might even put on a pound of muscle or two. For that reason this 4 weeks phase will focus on big lifts with big weights. We will stimulate fat loss by doing more energy systems work and continuing to diet hard. We will also add some carbs pre and post-workout to favor strength gains. As for supplements, this is a good time to throw in a fat burner like Hot Rox extreme and insulin controlling products like Fenuplex and Yang r-ala.
www.MuscleDriveThru.com 22
PHASE II – CONCENTRATED STRENGTH LOADING – WEEKS 5-8 Training split Monday: Squat dominant + steady state cardio Tuesday: Upper body + intervals Wednesday: Intervals Thursday: Deadlift dominant + steady state cardio Friday: Upper body + intervals Saturday: Intervals Sunday: OFF Week 5 – Monday – Squat dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
6
6/5/4/6/5/4
3010
120 sec
Normal
A2. Standing calves
----
6
10 - 12
3010
120 sec
Normal
B1. Leg press
B1/B2 back and forth
6
6/5/4/6/5/4
3010
120 sec
Normal
B2. Seated calves
----
6
15 - 20
3010
120 sec
Normal
C. Back squat
Alone
4
6-8
3010
120 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 5 – Tuesday – Upper body/Horizontal Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
6
6/5/4/6/5/4
3010
90 sec
Normal
A2. Preacher curl
----
6
8 - 10
3010
90 sec
Normal
B1. Close-grip bench
B1/B2 back and forth
6
6/5/4/6/5/4
3010
90 sec
Normal
B2. Hammer curl
----
6
8 - 10
3010
90 sec
Normal
C1. Bench press
C1/C2 back and forth
4
6-8
3010
90 sec
Normal
C2. Seated rowing
----
4
8 - 10
2012
90 sec
Peak contraction
Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
www.MuscleDriveThru.com 23
Week 5 – Wednesday – Intervals Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
Week 5 – Thursday – Deadlift dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Deadlift (or sumo)
A1/A2 back and forth
6
6/5/4/6/5/4
3010
120 sec
Normal
A2. Lying leg curl
----
6
8 - 10
3010
120 sec
Normal
B1. Romanian deadlift
B1/B2 back and forth
6
6/5/4/6/5/4
3010
120 sec
Normal
B2. Leg extension
----
6
10 -12
3010
120 sec
Normal
C. Deadlift (or sumo)
Alone
4
6-8
3010
120 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 5 – Friday – Upper body/Vertical Exercise A1. Push press
Organization
Sets
A1/A2 back and forth 6
A2. Pull-ups (or pulldowns) - - - -
6
Reps
Tempo
Rest
Technique
6/5/4/6/5/4 Explosive
90 sec
Explosive
8 - 10
2011
90 sec
Normal
B1. Incline DB press
B1/B2 back and forth 6
6/5/4/6/5/4 3010
90 sec
Normal
B2. Single-arm pulldowns
----
8 - 10
2011
90 sec
Normal
C1. Push press
C1/C2 back and forth 4
6-8
Explosive
90 sec
Explosive
C2. Standing curl
----
8 - 10
3010
90 sec
Normal
Exercise Elliptical trainer
Organization Alone
6 4
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
www.MuscleDriveThru.com 24
Week 5 – Saturday – Intervals & abs Exercise Elliptical trainer
Organization Alone
Exercise
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
Week 6 – Monday – Squat dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
6
5/4/3/5/4/3
3010
120 sec
Normal
A2. Standing calves
----
6
8 - 10
3010
120 sec
Normal
B1. Leg press
B1/B2 back and forth
6
5/4/3/5/4/3
3010
120 sec
Normal
B2. Seated calves
----
6
12 - 15
3010
120 sec
Normal
C. Back squat
Alone
4
4-6
3010
120 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 6 – Tuesday – Upper body/Horizontal Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
6
5/4/3/5/4/3
3010
90 sec
Normal
A2. Preacher curl
----
6
6-8
3010
90 sec
Normal
B1. Close-grip bench
B1/B2 back and forth
6
5/4/3/5/4/3
3010
90 sec
Normal
B2. Hammer curl
----
6
6-8
3010
90 sec
Normal
C1. Bench press
C1/C2 back and forth
4
4-6
3010
90 sec
Normal
C2. Seated rowing
----
4
6-8
2012
90 sec
Peak contraction
Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
www.MuscleDriveThru.com 25
Week 6 – Wednesday – Intervals Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
Week 6 – Thursday – Deadlift dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Deadlift (or sumo)
A1/A2 back and forth
6
5/4/3/5/4/3
3010
120 sec
Normal
A2. Lying leg curl
----
6
6-8
3010
120 sec
Normal
B1. Romanian deadlift
B1/B2 back and forth
6
5/4/3/5/4/3
3010
120 sec
Normal
B2. Leg extension
----
6
8 - 10
3010
120 sec
Normal
C. Deadlift (or sumo)
Alone
4
4-6
3010
120 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 6 – Friday – Upper body/Vertical Exercise A1. Push press
Organization
Sets
A1/A2 back and forth 6
A2. Pull-ups (or pulldowns) - - - -
6
Reps
Tempo
Rest
Technique
5/4/3/5/4/3 Explosive
90 sec
Explosive
6-8
2011
90 sec
Normal
B1. Incline DB press
B1/B2 back and forth 6
5/4/3/5/4/3 3010
90 sec
Normal
B2. Single-arm pulldowns
----
6
6-8
2011
90 sec
Normal
C1. Push press
C1/C2 back and forth 4
4-6
Explosive
90 sec
Explosive
C2. Standing curl
----
6-8
3010
90 sec
Normal
Exercise Elliptical trainer
Organization Alone
4
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
www.MuscleDriveThru.com 26
Week 6 – Saturday – Intervals & abs Exercise Elliptical trainer
Organization Alone
Exercise
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
Week 7 – Monday – Squat dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
6
3/2/1/3/2/1
3010
120 sec
Normal
A2. Standing calves
----
6
6-8
3010
120 sec
Normal
B1. Leg press
B1/B2 back and forth
6
3/2/1/3/2/1
3010
120 sec
Normal
B2. Seated calves
----
6
10 - 12
3010
120 sec
Normal
C. Back squat
Alone
4
3-5
3010
120 sec
Normal
Treadmill
Alone
1
37 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 7 – Tuesday – Upper body/Horizontal Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
6
3/2/1/3/2/1
3010
90 sec
Normal
A2. Preacher curl
----
6
4-6
3010
90 sec
Normal
B1. Close-grip bench
B1/B2 back and forth
6
3/2/1/3/2/1
3010
90 sec
Normal
B2. Hammer curl
----
6
4-6
3010
90 sec
Normal
C1. Bench press
C1/C2 back and forth
4
3-5
3010
90 sec
Normal
C2. Seated rowing
----
4
4-6
2012
90 sec
Peak contraction
Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
12-15
30 sec
30 sec
www.MuscleDriveThru.com 27
Week 7 – Wednesday – Intervals Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
Week 7 – Thursday – Deadlift dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Deadlift (or sumo)
A1/A2 back and forth
6
3/2/1/3/2/1
3010
120 sec
Normal
A2. Lying leg curl
----
6
4-6
3010
120 sec
Normal
B1. Romanian deadlift
B1/B2 back and forth
6
3/2/1/3/2/1
3010
120 sec
Normal
B2. Leg extension
----
6
6-8
3010
120 sec
Normal
C. Deadlift (or sumo)
Alone
4
3-5
3010
120 sec
Normal
Treadmill
Alone
1
35 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 7 – Friday – Upper body/Vertical Exercise A1. Push press
Organization
Sets
A1/A2 back and forth 6
A2. Pull-ups (or pulldowns) - - - -
6
Reps
Tempo
Rest
Technique
3/2/1/3/2/1 Explosive
90 sec
Explosive
4-6
2011
90 sec
Normal
B1. Incline DB press
B1/B2 back and forth 6
3/2/1/3/2/1 3010
90 sec
Normal
B2. Single-arm pulldowns
----
6
4-6
2011
90 sec
Normal
C1. Push press
C1/C2 back and forth 4
3-5
Explosive
90 sec
Explosive
C2. Standing curl
----
4-6
3010
90 sec
Normal
Exercise Elliptical trainer
Organization Alone
4
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
www.MuscleDriveThru.com 28
Week 7 – Saturday – Intervals & abs Exercise Elliptical trainer
Organization Alone
Exercise
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
Week 8 – Monday – Squat dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
9
3/2/1/3/2/1/ 3010 3/2/1
120 sec
Normal
A2. Standing calves
----
9
4-6
3010
120 sec
Normal
Treadmill
Alone
1
40 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 8 – Tuesday – Upper body/Horizontal Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
9
3/2/1/3/2/1/ 3010 3/2/1
90 sec
Normal
A2. Seated rowing
----
9
4-6
90 sec
Peak contraction
Exercise Elliptical trainer
Organization Alone
2012
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
www.MuscleDriveThru.com 29
Week 8 – Wednesday – Intervals Exercise Elliptical trainer
Organization Alone
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
Week 8 – Thursday – Deadlift dominant Exercise
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Deadlift (or sumo)
A1/A2 back and forth
9
3/2/1/3/2/1/ 3010 3/2/1
120 sec
Normal
A2. Lying leg curl
----
9
3-5
3010
120 sec
Normal
Treadmill
Alone
1
40 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Week 8 – Friday – Upper body/Vertical Exercise A1. Push press
Organization
A1/A2 back and forth 9
A2. Pull-ups (or pulldowns) - - - -
Exercise Elliptical trainer
Sets
Organization Alone
9
Reps
Tempo
Rest
Technique
3/2/1/3/2/1 Explosive /3/2/1
90 sec
Explosive
3-5
90 sec
Normal
2011
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
www.MuscleDriveThru.com 30
Week 8 – Saturday – Intervals & abs Exercise Elliptical trainer
Exercise
Organization Alone
Organization
Sets
Intense portion
Relax portion
14-17
30 sec
30 sec
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
www.MuscleDriveThru.com 31
DIET WEEKS 5 – 8 (targeted carbs intake) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 2 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
www.MuscleDriveThru.com 32
Individuals who are between 185 and 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 3 portions Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 4 portions Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
www.MuscleDriveThru.com 33
SUPPLEMENTS WEEKS 5 - 8 OPTION 1 (BEST)
OPTION 2 (MID-POINT)
OPTION 3 (MINIMUM)
BREAKFAST
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 4-5g beta-alanine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 4-5g beta-alanine
5g fish oil 5g creatine
LUNCH
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 4-5g beta-alanine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine
5g fish oil
SUPPER
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 4-5g beta-alanine 5g glycine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine
5g fish oil
PRE-WORKOUT
1 scoop SURGE WORKOUT FUEL 10g BCAA 4-5g beta-alanine 5g creatine
1 scoop whey isolate 10g BCAA 5g creatine 4-5g beta-alanine
10g BCAA 5g creatine
POST-WORKOUT
SEE DIET
SEE DIET
SEE DIET
BEFORE BED
5g fish oil 5g glycine 20g glutamine ZMA
5g fish oil 5g glycine 20g glutamine ZMA
5g fish oil 5g glycine 20g glutamine ZMA
www.MuscleDriveThru.com 34
PHASE III (weeks 9-10) Open the Gates of Hell!!! (2 weeks all out fat loss blitzkrieg) Our body transformation comes to an end; sadly this also means that it's crunch time! We initiated our transformation project by a fat loss blitz, the get the body into high ''fat burning gear''. We then focused on maintaining and even gaining muscle mass while losing fat progressively during phase II. It's now time to shift things up into high gear once again. As I mentioned earlier, it is possible to use a very intense period of caloric reduction without risking muscle loss or other negative impacts. That's what we accomplished during the first two weeks of this program. We then stabilized the body by maintaining or even increasing muscle mass (thus preventing metabolic downregulation). If you did things according to plan you should not be suffering any ill-effect from dieting at this point. This indicates that you are capable of tolerating yet another short fat loss blitz. That's what this phase will be about. Simply put, over these next two weeks you will enter a state of transient overtraining and undereating. At the conclusion of these 2 weeks you should feel like crying all the time and your strength migth be down somewhat. You'll also be a lot lighter, mostly from fat loss. Despite how bad you are feeling, don't panic. At the end of the those two weeks we will use a 2 weeks peaking phase (weeks 11 and 12). This peaking or surcompensation week should allow you to actually put on a significant amount of muscle mass while becoming slightly leaner and all that, while eating everything in sight! But prior to that feast, we must first go through this upcoming blitzkrieg unharmed! This phase is designed to include 2 days of two-a-days workouts and 3 days of once-a-day workout. Are you up to it?
www.MuscleDriveThru.com 35
PHASE III – FAT LOSS BLITZKRIEG – WEEKS 9-10 Training split Monday AM: Chest/Back heavy + steady state cardio Monday PM: Chest/Back volume Tuesday AM: Lower body heavy + steady state cardio Tuesday PM: Lower body volume Wednesday: Intervals Thursday: Biceps/Triceps + intervals Friday: Steady state cardio Saturday: Shoulders + intervals Sunday: OFF Week 9 – Monday AM – Chest/Back heavy Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
5
Cluster 5
3010
120 sec
Cluster 5
A2. Barbell rowing
----
5
3 – 5 +RP
2012
120 sec
Rest pause
B1. Incline DB press
B1/B2 back and forth
5
5/43/2/1
3010
90 sec
Normal
B2. Lat pulldown
----
5
5/4/3/2/1
2012
90 sec
Peak contraction
Treadmill
Alone
1
40 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure
Week 9 – Monday PM – Chest/Back volume Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. DB bench press
A1/A2 back and forth
5
10 - 12
3010
75 sec
Normal
A2. 1-arm DB rowing
----
5
10 - 12/arm 2012
75 sec
Peak contraction
B1. Incline bench press
B1/B2 back and forth
4
12 - 15
3010
60 sec
Normal
B2. Seated rowing
----
4
12 – 15
2012
60 sec
Peak contraction
C1. DB flies
C1/C2 back and forth
3
15 - 20
3020
45 sec
Normal
C2. Rear delts raise
----
3
15 - 20
2012
45 sec
Peak contraction
www.MuscleDriveThru.com 36
Week 9 – Tuesday AM – Lower body heavy Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Back squat
A1/A2 back and forth
5
Cluster 5
3010
120 sec
Cluster 5
A2. Leg curl
----
5
3 – 5 +RP
2012
120 sec
Rest pause
B1. Sumo deadlift
B1/B2 back and forth
5
Cluster 5
3010
120 sec
Cluster 5
B2. Leg extension
----
5
3 – 5 +RP
2012
120 sec
Rest pause
Treadmill
Alone
1
40 minutes
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure
Week 9 – Tuesday PM – Lower body volume Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Bulgarian split squat
A1/A2 back and forth
5
10 - 12/leg
3010
75 sec
Normal
A2. Single leg curl
----
5
8 - 10/leg
2012
75 sec
Peak contraction
B1. Long-step lunges
B1/B2 back and forth
4
10 - 12/leg
2010
60 sec
Normal
B2. Single leg extension
----
4
12 – 15/leg
2012
60 sec
Peak contraction
C1. Leg press
C1/C2 back and forth
3
15 - 20
3020
45 sec
Normal
C2. Seated calves
----
3
15 - 20
2012
45 sec
Peak contraction
Week 9 – Wednesday – Intervals & abs Exercise Elliptical trainer
Exercise
Organization Alone
Organization
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
www.MuscleDriveThru.com 37
Week 9 – Thursday – B iceps/Triceps Exercise Organization
Sets
A1. ½ bench press (rack)
A1/A2 back and forth
5
4-6
3010
75 sec
Normal
A2. Preacher curl
----
5
4-6
3010
75 sec
Normal
B1. Close-grip bench
B1/B2 back and forth
4
6-8
3010
60 sec
Normal
B2. Hammer curl
----
4
6-8
3010
60 sec
Normal
C1. Dips
C1/C2 back and forth
3
8 - 10
3010
45 sec
Normal
3
8 -10
3010
45 sec
Normal
C2. Reverse preacher curl - - - -
Exercise Elliptical trainer
Organization Alone
Reps
Tempo
Rest
Technique
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
Week 9 – Friday – Steady state cardio Equipment Treadmill
Organization Alone
Sets 1
Time
Speed
45 minutes
Rest
3.2 – 3.4 mph - - - -
Intensity 8 to 10 deg. Incline
Week 9 – Saturday – Shoulders Exercise Organization
Sets
A1. Push press
A1/A2 back and forth
5
4-6
Explosive
90 sec
Explosive
A2. Power upright row
----
5
4-6
Explosive
90 sec
Explosive
B1. Seated DB press
B1/B2 back and forth
4
6-8
3010
60 sec
Normal
B2. Barbell shrugs
----
4
6-8
3010
60 sec
Normal
C1. DB lateral raise
C1/C2 back and forth
3
8 - 10
3010
45 sec
Normal
C2. Barbell front raise
----
3
8 -10
3010
45 sec
Normal
Exercise Elliptical trainer
Organization Alone
Reps
Tempo
Rest
Technique
Sets
Intense portion
Relax portion
15-20
30 sec
30 sec
www.MuscleDriveThru.com 38
Week 10 – Monday AM – Chest/Back heavy Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Bench press
A1/A2 back and forth
5
Cluster 5
3010
120 sec
Cluster 5
A2. Barbell rowing
----
5
3 – 5 +RP
2012
120 sec
Rest pause
B1. Decline bench
B1/B2 back and forth
5
5/43/2/1
3010
90 sec
Normal
B2. Lat pulldown parallel - - - -
5
5/4/3/2/1
2012
90 sec
Peak contraction
Treadmill
1
45 minutes
3.2 – 3.4 mph - - - -
Alone
8 to 10 deg. Incline
Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure
Week 10 – Monday PM – Chest/Back volume Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Incline DB press
A1/A2 back and forth
5
10 - 12
3010
75 sec
Normal
A2. 1-arm cable rowing
----
5
10 - 12/arm 2012
75 sec
Peak contraction
B1. Push ups
B1/B2 back and forth
4
maximum
3010
60 sec
Normal
B2. Seated rowing
----
4
12 – 15
2012
60 sec
Peak contraction
C1. Decline DB flies
C1/C2 back and forth
3
15 - 20
3020
45 sec
Normal
C2. Seated row to neck
----
3
15 - 20
2012
45 sec
Peak contraction
Week 10 – Tuesday AM – Lower body heavy Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Back squat wide stance
A1/A2 back and forth 5
Cluster 5
3010
120 sec
Cluster 5
A2. Leg curl
----
3 – 5 +RP 2012
120 sec
Rest pause
B1. Deadlift
B1/B2 back and forth 5
Cluster 5
3010
120 sec
Cluster 5
B2. Leg extension
----
5
3 – 5 +RP 2012
120 sec
Rest pause
Treadmill
Alone
1
40 minutes
5
3.2 – 3.4 mph - - - -
8 to 10 deg. Incline
Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure
www.MuscleDriveThru.com 39
Week 10 – Tuesday PM – Lower body volume Exercise Organization Sets
Reps
Tempo
Rest
Technique
A1. Step-up
A1/A2 back and forth
5
10 - 12/leg
3010
75 sec
Normal
A2. Single leg back extension
----
5
8 - 10/leg
2012
75 sec
Peak contraction
B1. Romanian deadlift
B1/B2 back and forth
4
10 - 12
2010
60 sec
Normal
B2. Hack squat
----
4
12 – 15
2010
60 sec
Normal
C1. Single leg press
C1/C2 back and forth
3
15 - 20/leg
3020
45 sec
Normal
C2. Seated calves
----
3
15 - 20
2012
45 sec
Peak contraction
Week 10 – Wednesday – Intervals & abs Exercise Elliptical trainer
Organization Alone
Exercise
Sets
Intense portion
Relax portion
17-22
30 sec
30 sec
Organization
Sets
Reps
Tempo
Rest
Technique
A1. Kneeling cable crunches Superset
5
10-12
3021
none
Normal
A2. Swiss ball crunches
----
5
Max
3021
45 sec
Normal
B1. Serratus crunches
Superset
5
10-12
3022
none
Peak contraction
B2. Double crunches
----
5
Max
3021
45 sec
Normal
Week 10 – Thursday – B iceps/Triceps Exercise Organization
Sets
A1. ½ bench press (rack)
A1/A2 back and forth
5
4-6
3010
75 sec
Normal
A2. Standing bar curl
----
5
4-6
3010
75 sec
Normal
B1. Decline close-grip
B1/B2 back and forth
4
6-8
3010
60 sec
Normal
B2. Zottman curl
----
4
6-8
3010
60 sec
Normal
C1. Nosebreaker
C1/C2 back and forth
3
8 - 10
3010
45 sec
Normal
C2. Seated DB curl
----
3
8 -10
3010
45 sec
Normal
Exercise Elliptical trainer
Organization Alone
Reps
Tempo
Rest
Technique
Sets
Intense portion
Relax portion
17-22
30 sec
30 sec
www.MuscleDriveThru.com 40
Week 10 – Friday – Steady state cardio Equipment Treadmill
Organization Alone
Sets 1
Time
Speed
47 minutes
Rest
3.2 – 3.4 mph - - - -
Intensity 8 to 10 deg. Incline
Week 10 – Saturday – Shoulders Exercise Organization
Sets
A1. Seated bar press
A1/A2 back and forth
5
4-6
3010
90 sec
Normal
A2. Upright row
----
5
4-6
2012
90 sec
Peak contraction
B1. Standing DB press
B1/B2 back and forth
4
6-8
3010
60 sec
Normal
B2. DB shrugs
----
4
6-8
2012
60 sec
Peak contraction
C1. Cable lateral raise
C1/C2 back and forth
3
8 - 10
3010
45 sec
Normal
C2. DB front raise
----
3
8 -10
3010
45 sec
Normal
Exercise Elliptical trainer
Organization Alone
Reps
Tempo
Rest
Technique
Sets
Intense portion
Relax portion
17-22
30 sec
30 sec
www.MuscleDriveThru.com 41
DIET WEEKS 9 – 10 (heavy caloric restriction blitz) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 2 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 20g
Before bed
Protein – 2 portions Green veggies
Individuals who are between 150 and 185 Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 30g
Before bed
Protein – 3 portions Green veggies
www.MuscleDriveThru.com 42
Individuals who are between 185 and 225 Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 2 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Glutamine 40g
Before bed
Protein – 3 portions Green veggies
Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 4 portions Fat – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 2 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 3 scoops Glutamine 50g
Before bed
Protein – 3 portions Green veggies
www.MuscleDriveThru.com 43
SUPPLEMENTS WEEKS 9 – 10 OPTION 1 (BEST)
OPTION 2 (MID-POINT)
OPTION 3 (MINIMUM)
BREAKFAST
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine
5g fish oil 5g creatine
LUNCH
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
SUPPER
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
PRE-WORKOUT
1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine
10g BCAA 5g creatine
POST-WORKOUT
SEE DIET
SEE DIET
SEE DIET
BEFORE BED
5g fish oil 5g glycine ZMA
5g fish oil ZMA
5g fish oil ZMA
www.MuscleDriveThru.com 44
PHASE IV (weeks 11-12) Peaking At the conclusion of the preceding blitz you should be run down, tired, edgy and underfed. No problem! You're about to experience a serious anabolic rebound that will leave you more muscular and leaner than ever! The whole peaking process is based on the overreaching/overcompensation phenomenon that has been used in high level sports for decades. Simply put you ''overstress'' the body over a short period of time (10-14 days) then you give it a relative rest while increasing food intake to allow the body to recover and surcompensate. Athletes have been using this technique for years in the form of training camps or hell weeks. 3-4 weeks prior to a big event they would almost double their training volume while maintaining intensity. They would do this for 10-14 days after which they would taper their training volume, doing only maintenance work for the last week prior to the event. This allowed them to reach peak performance shape on schedule. Bodybuilders have also been doing this, although by accident. It is well known in bodybuilding circles that the period after a competition is the time where you can put on the most muscle mass. Why? Because you've been starving yourself for weeks, and chances are that the 2-3 weeks prior to the show you kicked everything up a notch in terms of training and diet. Then, when the show is over you drastically jack up your food intake and reduce cardio and even cut back on weight training some. The result is that you can pile on a ton of muscle in a very short period of time without getting fatter. This is the basis behind this peaking phase. We just completed a blitz and the body is in need of rest and food. We will provide that during the first week of this peaking phase. In fact the first week is all about surcompensation: lots of rest, lots of food... lots of growing! The second week will be devoted to flushing the extra water gain that will come with the territory of anabolic eating. At the end of the first week you might look bloated. Don't panic, you are not fatter; you are simply holding more water than the ocean. This is because of the drastically jacked up carbs intake of the first peaking week (each gram of carbs is stored with 2.7g of water). In the second peaking week we will drop carbs again to flush out the water, leaving you with more muscle and probably less fat than you started with. So let's close this deal!
www.MuscleDriveThru.com 45
PHASE IVA – SURCOMPENSATION– WEEK 11 Training split Monday: Chest/Back Tuesday: OFF Wednesday: Lower body Thursday: OFF Friday: Arms and Shoulders Saturday: OFF Sunday: OFF
Week 11 – Monday – Chest/Back Exercise Organization
Sets
A1. Floor press
A1/A2 back and forth
5
4-6
3010
90 sec
Normal
A2. Seated rowing
----
5
6-8
2012
90 sec
Peak contraction
B1. Cable flies
B1/B2 back and forth
5
8 - 10
3010
75 sec
Normal
B2. Lat pulldown
----
5
8 - 10
2012
75 sec
Peak contraction
Reps
Tempo
Rest
Technique
Week 11 – Wednesday – Lower body Exercise Organization
Sets
A1. Back squat
A1/A2 back and forth
5
4-6
3010
90 sec
Normal
A2. Leg curl
----
5
6-8
2012
90 sec
Peak contraction
B1. Romanian deadlift
B1/B2 back and forth
5
8 - 10
3010
75 sec
Normal
B2. Leg extension
----
5
8 - 10
2012
75 sec
Peak contraction
Week 11 – Friday – Arms and shoulders Exercise Organization Sets
Reps
Reps
Tempo
Tempo
Rest
Rest
Technique
Technique
A1. Push press
A1/A2 back and forth
5
4-6
3010
90 sec
Normal
A2. Lateral raise
----
5
8 - 10
2010
90 sec
Normal
B1. Close-grip bench
B1/B2 back and forth
5
6-8
3010
75 sec
Normal
B2. Preacher curl
----
5
8 - 10
3010
75 sec
Normal
www.MuscleDriveThru.com 46
DIET WEEK 11 (glycogen loading) Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion
AM snack (3-4 hours after breakfast)
Protein – 2 portions Fruit – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Fruit – 1 portion Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g
Before bed
Protein – 2 portions Fruit – 1 portion Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion
AM snack (3-4 hours after breakfast)
Protein – 3 portions Fruit – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Fruit – 1 portion Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 3 portions Fruit – 1 portion Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
www.MuscleDriveThru.com 47
Individuals who are between 185 and 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion
AM snack (3-4 hours after breakfast)
Protein – 3 portions Fruit – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 2 portions Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Fruit – 1 portion Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 2 portions Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 3 portions Fruit – 1 portion Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion
AM snack (3-4 hours after breakfast)
Protein – 3 portions Fruit – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Low glycemic carbs – 2 portions Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Fruit – 1 portion Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Low glycemic carbs – 2 portions Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g
Before bed
Protein – 3 portions Fruit – 1 portion Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
www.MuscleDriveThru.com 48
SUPPLEMENTS WEEK 11 OPTION 1 (BEST)
OPTION 2 (MID-POINT)
OPTION 3 (MINIMUM)
BREAKFAST
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine
5g fish oil 5g creatine
LUNCH
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
SUPPER
5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine
5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
5g fish oil
PRE-WORKOUT
1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine
10g BCAA 5g creatine
POST-WORKOUT
SEE DIET
SEE DIET
SEE DIET
BEFORE BED
5g fish oil 5g glycine ZMA
5g fish oil ZMA
5g fish oil ZMA
•
NOTE: ADD TWO TABLESPOONS OF VEGETABLE GLYCERINE TO EACH CREATINE INTAKE
www.MuscleDriveThru.com 49
PHASE IVB – WATER FLUSHING– WEEK 12 Training split Monday: Whole body + steady state cardio Tuesday: Intervals Wednesday: Whole body + steady state cardio Thursday: Intervals Friday: Whole body + steady state cardio Saturday: Intervals Sunday: OFF TAKE A WEEK OFF YOU EARNED IT!!! Week 12 – Monday – Whole body Exercise Organization
Sets
A. Back squat
Alone
5
4-6
3010
120 sec
Normal
B. Romanian deadlift
Alone
5
4-6
3010
120 sec
Normal
C. Bench press
Alone
5
4-6
3010
120 sec
Normal
D. Chin-up (or lat pulldown) Alone
5
4-6
2012
120 sec
Peak contraction
E. Push press
Alone
3
4-6
Explosive
120 sec
Explosive
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph - - - -
Reps
Tempo
Rest
Technique
8 to 10 deg. Incline
Week 12 – Tuesday – Intervals Exercise Organization
Sets
Intense portion
Relax portion
Elliptical trainer
17-22
30 sec
30 sec
Alone
Week 12 – Wednesday – Whole body Exercise Organization
Sets
Reps
Tempo
Rest
Technique
A1. Leg press
A1/A2 back and forth 4
8 - 10
3010
120 sec
Normal
A2. Leg curl
----
6-8
3010
120 sec
Normal
B1. Back extension
B1/B2 back and forth 3
12 - 15
3010
90 sec
Normal
B2. Short step lunges
----
10 - 12
2010
90 sec
Normal
C1. Incline DB press
C1/C2 back and forth 4
8 - 10
3010
90 sec
Normal
C2. Seated rowing
----
4
8 - 10
2012
90 sec
Peak contraction
D1. Incline close-grip
D1/D2 back and forth 3
8 - 10
3010
75 sec
Normal
D2. Hammer curl
----
3
8 - 10
3010
75 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph - - - -
4 3
8 to 10 deg. Incline
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Week 12 – Thursday – Intervals Exercise Organization
Sets
Intense portion
Relax portion
Elliptical trainer
17-22
30 sec
30 sec
Alone
Week 12 – Friday – Whole body Exercise Organization
Sets
A1. Short step lunges
Circuit
5
10 - 12/leg 3010
30 sec
Normal
A2. DB bench press
----
5
10 -12
3010
30 sec
Normal
A3. DB romanian deadlift
----
5
10 - 12
3010
30 sec
Normal
A4. DB shoulder press
----
5
10 - 12
3010
30 sec
Normal
A5. DB bent over row
----
5
10 - 12
3010
30 sec
Normal
Treadmill
Alone
1
30 minutes
3.2 – 3.4 mph - - - -
Reps
Tempo
Rest
Technique
8 to 10 deg. Incline
Week 12 – Saturday – Intervals Exercise Organization
Sets
Intense portion
Relax portion
Elliptical trainer
17-22
30 sec
30 sec
Alone
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DIET WEEK 12 Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 2 portions Dairy – 1 portion Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 2 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
Individuals who are between 150lbs and 185lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Green veggies
www.MuscleDriveThru.com 52
Individuals who are between 185 and 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 3 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 3 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 2 portions Fat – 1 portion Green veggies
Individuals who are over 225lbs Meal / Time
Food category and portion
Breakfast / Upon rising
Protein – 3 portions Fruit – 1 portion Green veggies
AM snack (3-4 hours after breakfast)
Protein – 4 portions Dairy – 2 portions Green veggies
Lunch (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Protein – 3 portions Green veggies
Supper (2-3 hours after snack)
Protein – 4 portions Fat – 1 portion Green veggies
Post-workout (only after weight sessions)
Protein powder 2 scoops Fruit - 1 portion Glutamine 20g
Before bed
Protein – 3 portions Fat – 1 portion Green veggies
www.MuscleDriveThru.com 53
SUPPLEMENTS WEEK 12 • • • •
Drop all supplements except your post-workout nutrition. Use 2 servings of a natural diuretic like Taraxatone per day Each nigh soak in a super hot bath to which you add 400g of Epsom Salts Ingest 3 x 1000mg of vitamin C per day
www.MuscleDriveThru.com 54
MEASURES OF PROGRESSION Week 1
Week 2
Week 3
Week 4
Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max
MEASURES OF PROGRESSION Week 5
Week 6
Week 7
Week 8
Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max
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MEASURES OF PROGRESSION Week 9
Week 10
Week 11
Week 12
Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max
www.MuscleDriveThru.com 56
Annexes Food list Exercises illustrations −
−
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DIET FOOD LIST Number in the parenthesis = 1 portion Dairy
Protein -
Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g)
-
Green veggies (at will)
Fat -
Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon)
-
Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g)
Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers
Low glycemic carbs
Fruits -
Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g)
-
Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice)
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DIET GUIDELINES •
The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day.
•
If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with anything else.
•
Post-workout drinks are for after strength workouts only, not interval sessions.
•
The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda NOTHING ELSE!!!
•
DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.
•
You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as it doesn't have any calories).
•
DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy, chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.
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EXERCISES CHEST Dumbbell bench press
Incline DB press
Dumbbell flies
Decline bench press
Bench press
Incline bench press
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BACK 1-arm Dumbbell rowing
1-arm pulldown
Chin-up
Lat pulldown
Seated rowing
Barbell rowing
1-arm cable rowing
www.MuscleDriveThru.com 61
LOWER BODY Back squat
Leg press
Leg extension
Single leg extension
Lunges
Bulgarian squat
Romanian deadlift
Leg curl
www.MuscleDriveThru.com 62
SHOULDERS Push press
DB shoulder press
Cable lateral raise
Barbell front raise
DB lateral raise
DB front raise
Upright rowing
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TRICEPS Close-grip bench press
½ close-grip bench
Overhead triceps extension
Incline close grip bench
Nosebreaker
Rope triceps extension
Decline close-grip bench
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BICEPS Preacher curl
Seated DB curl
Overhead triceps extension
Standing barbell curl
Reverse preacher curl
www.MuscleDriveThru.com 65
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