Bre Uoa 2.0 Final

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Biography
Hugo A. Rivera is a University of South Florida graduate with
a Bachelor of Science in Engineering. Hugo also holds a Trainer
and Specialist in Nutrition Certifications from the International
Sports Sciences Association (ISSA). He was born on December 5,
1974 in Bayamon, Puerto Rico.
As an overweight child he experienced at an early age the
feelings of insecurity that come along with obesity as well as
the scorn and ridicule from the people around him. After go-
ing anorexic at the age of 13 and losing a total of 70 pounds in
less than a year, he was taken to a nutritionist by his concerned
parents in an effort to stop the anorexic cycle.
This nutritionist mentioned one thing that would change
Hugos outlook on dieting forever: Eating food will not make
you fat; only abusing the quantities of the bad foods will. After
listening to that statement, Hugo decided to kick the anorexic
habit and to dedicate his life to studying the effects of foods on
the human physiology.
Discovering early on that there wasnt much realistic or practi-
cal bodybuilding or fitness advice, he went on to start record-
ing what worked and what didnt for him. After much trial and
error, he started finding principles that he noticed worked on any
healthy human being. The best part of it all was his discovery on
the fact that there was no necessity to stay all day at the gym
in order to get results! Upset at the fact that not many people
in the industry cared about trainees actually reaching their goals,
he decided to create a web site and start conducting personal
training during his college years in an effort to spread all of the
knowledge that he had acquired.
Eighteen years later Hugo holds a Statewide Natural Body-
building Title (Mr. Typhoon Bay) and also a 4th Place in the
?
Hugo Rivera
Best Selling Fitness Author, Cham-
pion National-Level Natural Body-
builder Certified Trainer, Weight Loss
Specialist and Industry Consultant
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Nationwide NPC Team Universe (the natural bodybuilders highest and most competitive contest). Hugo is
now considered an expert in the industry and he has dedicated much of his time to helping normal people
achieve their dream figures by sharing sensible and practical knowledge that he has found over the years
to work even on the most stubborn metabolisms.
In addition, holding for many years a steady hectic engineering job in addition to his successful online
and personal training business enables him to offer practical advice that people who live a hectic lifestyle
can follow.
Hugo has shared his knowledge through his web site www.hugorivera.net, various TV, radio interviews
and speaking engagements, as well as on several articles published in numerous magazines and web sites
all over the world.
AUTHOR OF THE BODY RE-ENGINEERING PROGRAM
Hugos knowledge of the human physiology and anatomy (something that he was exposed to from an
early age due to the fact that his grandfather was a Medical Doctor), combined with his analytical skills
that he developed in his engineering profession enable him to produce extremely efficient programs that
anyone can fit into their schedule. The fact that he was overweight and then extremely underweight (after
the anorexic period) enables him to identify with all groups of people that have weight problems. In ad-
dition, holding for many years a steady hectic engineering job in addition to his successful online and
personal training business enables him to offer practical advice that people who live a hectic lifestyle can
follow. Hugo has combined all that knowledge and experience and self published his body transformation
program Body Re-Engineering
BEST SELLING FITNESS AUTHOR
In 2001 he commercially published through Hatherleigh Press two books targeted towards the weight
loss community called The Body Sculpting Bible for Men and The Body Sculpting Bible for Women (featur-
ing the 14 Day Body Sculpting Program).
Hugo wrote these books in conjunction with James Villepigue, an authority in exercise form and the
connection between the mind and the muscle. In these books, both authors apply the periodization prin-
ciples used by pro athletes to workouts geared for people whose main goal is to lose weight and firm up.
Both books soon became best sellers and now there are over 10 book extensions on that franchise with
the 3rd edition released in December 2011. These books have sold close to 2million copies worldwide!
For Hugo Riveras extended bio go here: http://www.hugorivera.net/about/
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Hugo A. Rivera
The BRE System
Please note that this e-book is just part of the entire BRE system, it forms the foundation of the system but
you will get much better results and value from the BRE System if you use the BRE Members zone. The members
zone contains not only a direct method to contact me and gain feedback from other BRE ViP members on the
forums but also provides a number of tools which will assist you in achieving maximum fat loss and muscle gain
using the BRE system.
I am on the BRE forum most days and am there to help you, you will find a wealth of information on the forum
as well as a lot of useful tools we are constantly adding there.
Exercise video demonstrations, downloadable excel and PDF format documents for keeping a log of your train-
ing and diet etc and so forth are already installed along with many other useful features.
Pop on and say hello, we have set up an introduce yourself thread here
Feel free to ask any questions you want about the ebook, use the Members workout journal section to keep
track of your progress.
Look forward to seeing you there. :)
:)
Click Here
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Precautions
!
READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!
You should always consult a physician before starting any fat reduction or exercise training program.
HR Fitness Inc., the editors and authors disclaim any liability or loss in connection with the use of this system,
its programs and advice herein.
Always consult a physician before starting any weight gain or fat reduction program.
A basic metabolic test, thyroid, lipid, cardiovascular and testosterone panel is recommended prior to starting
this program in order to detect anything that can prevent you from making the most out of your efforts. Consult
your Doctor regarding these tests.
If you are unfamiliar with any of these exercises, consult an experienced trainer to instruct you on the proper
form and execution of the unfamiliar exercise. Improper form can result in injury.
The instructions and advice presented herein are not intended as a substitute for medical or other personal
professional counseling.
If you are unfamiliar with any of the exercises, consult an experienced trainer to instruct you on the proper
form and execution of the unfamiliar exercise.
The instructions and advice presented herein are not intended as a substitute for medical or other personal
professional counseling.
HR Fitness Inc, the editors and authors disclaim any liability or loss in connection with the use of this system,
its programs and advice herein.
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The instructions for the Body Re-Engineering Program were formulated for male and female bodybuilders.
However, if you are using this advice for losing weight and achieving a toned look-
YOU CAN STILL USE THIS TRAINING AND NUTRITION SYSTEM FOR FANTASTIC RESULTS, REGARDLESS
OF WHETHER YOU ARE A MAN OR A WOMAN!
Simply follow the instructions below in order to modify the routines for these particular goals:
1. Only follow the training routine three days a week instead of six. For instance, do the chest and back work-
out on Monday, the shoulders and arms workout on Wednesday, and the legs workout on Fridays.
2. Instead of following the recommended repetition scheme, perform 15-20 repetitions for the Loading Phases
and 10-13 repetitions for the Growth Phases.
3. Reduce the rest period to 1 minute in between modified compound sets for the Growth Phases.
4. Perform aerobic exercise and abdominal work on Tuesdays, Thursdays, and Saturdays, preferably first thing
in the morning on an empty stomach.
5. Follow the nutritional advice for the endomorph bodybuilder.
6. Do not change any other part of the training system.
The above modifications would enable you to gain approximately 5 to 10 pounds of muscle, while losing enough
fat to get down to a body fat percentage of approximately 10-12% for men and about 12-15% for women.
A question that I get asked frequently is: Is there any difference in the workout routine for men versus
that for women?
The answer to this question is: No, there isnt. Since both sexes have the same physiology when it
comes to the muscular system, both will respond to the same training routine. However, due to the fact that
women do not have nearly as much testosterone as men do, they will achieve a fit and sexy look, instead
of the bigger and more muscular look that guys will be able to attain. Virtually the only way for women to
get brutally huge muscles is by using anabolic steroids (synthetic forms of the male hormone testosterone).
So dont worry, ladies, Body Re-Engineering will give you the cellulite-free, fit and sexy body that you have
always dreamed of.
Important Notice
!
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Table of Contents
Notes:
Chapter 1: Introduction
Goals
Myths
The 10 Commandments to Achieve Success
The Formula for Success
Determination
Chapter 2: Training
Weight Training
Weight Training At Home
What Equipment is Necessary For a Home Gym?
Weight Belts and Wrist Wraps
Common Weight Training Terms
Beginner Routine
The Secret To Continuous Gains: The Cycling Principle
Modifications Of The Above Routine Based On Body Type
How Fast Should You Lift The Weight?
What About Forearms, Traps, Rotator Cuff, Adductor and Abductor Exercises?
How To Breathe While Performing The Exercises
How Do You Select The Weight For Each Exercise?
Overtraining
The Myth Of The Hard Gainer
What if You Cannot Train the Required Number of Days that Your Body Type Needs?
Other Frequency Options
Missing Workouts
Aerobic Training
Aerobic Exercise Frequency
Cycling of Aerobic Activity
Chapter 3: Nutrition
Characteristics of a Good Nutrition Program
Nutrition Basics
A) Carbohydrates
B) Protein
C) Fats
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Table of Contents 2
D) Water
Putting It All Together
a) Endomorphs
Caloric Requirements
b) Mesomorphs
c) Ectomorphs
Calorie Cycling
Gain Muscle Mass Without Increasing Body Fat Levels
Lose Body Fat Without Losing Muscle Mass
Choosing What to Eat
Cooking Tips
Beverage Tips
The Importance of Preparing Food Beforehand
Meal Frequency and Work
Rules on Protein Shakes
Troubleshooting Your Caloric Intake
Chapter 4: Supplements
A Potent Multiple Vitamin and Mineral Formula with Extra Calcium
Chromium Picolinate
Vitamin C
Meal Replacement Powders Containing Whey Protein, Whey Protein Powders, or Meal Replacement Bars
Fish Oil Capsules or Flaxseed Oil
Creatine
Glutamine
Conclusion
A Note on Drugs for Weight Loss and Caffeine/Ephedrine Supplementation
Recommended Supplements Program
Chapter 5: Rest & Recovery
The Sleep Cycle
Maladies Caused By Sleep Deprivation
Are You Sleep Deprived?
Sleeping Pills
Conclusion
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Chapter 6: Miscellaneous Topics
Soreness
More On Goal Setting
Training While You Are Sick
Menopause and Hormone Replacement
The Value Behind Super Slow Lifting: Fact or Fiction?
Super Slow Lifting Training Protocol Concept
Which Exercises are the Best for Growth?
How to Choose a Good Personal Trainer
PowerBlocks Review
Closing Notes
Appendix A: Table of Food Values
Carbohydrates
Protein
Fats
Drinks
Appendix B: Diet Samples
Appendix C: Exercise Chart
Appendix D: Nutrition Log
Appendix E: Set Extension Techniques
Appendix F: Tables of Daily Macronutrient Requirements
Table 1: Tables of Macronutrient Requirements for the BodyBuilding Mesomorph Group
Table 2: Tables of Macronutrient Requirements for the BodyBuilding Endomorph Group
Table 3: Tables of Macronutrient Requirements for the BodyBuilding Ectomorph Group
Appendix G: Eating on the Run; Fast Foods
Appendix H: Glossary of Terms
Appendix I: Grocery Shopping List
Table of Contents 3
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Notes
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Chapter 1:
Introduction
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If you ordered this manual, perhaps it is because you are fed up with not getting the results you want in your
exercise and physique goals. Well, this is the last manual that you will ever need to get the results that you are
looking for. Here, you will learn the secrets on how to gain muscle while losing fat as fast as humanly possible.
This system is the result of years of tracking what works and what doesnt. Read the whole manual from
cover to cover. Once you have read the manual, read it again. Make an effort to understand the principles
of the program before initiating it. If you have any questions, please feel free to e-mail me; I am more than
willing to help. Due to the large volume of e-mails I receive, it might take a bit of time for me to get back
to youbut I will always make an effort to answer your questions. Also, visit my website, www.HugoRivera.
net, frequently. I am constantly adding valuable information to it that may help you in your exercise and
physique goals.
Goals
Before we begin our journey to incredible amounts of muscle mass, lets first discuss what the goals of a
bodybuilder are.
Basically, as bodybuilders, our goal is to gain as much muscle mass as we want while maintaining a low amount
of body fat. A low amount of body fat is generally considered to be between 6-10% for males and between 12-
13% for women. In bodybuilding competitions, these levels are commonly even lower.
Now that we know where we are heading, lets first dispel some myths and then lay out the map on how to
reach our destination.
Myths
1) In order to gain muscle and lose fat you need to exercise for two or three hours every day: This myth
couldnt be further from the truth. The truth of the matter is that after one hour to 75 minutes of intense
weight training, your testosterone (a hormone that promotes increased muscle mass and reduced body fat)
levels drop significantly. Additionally, if you continue to weight train beyond 75 minutes, your cortisol (a
hormone that destroys muscle and promotes the storage of body fat) levels rise sharply. This combination
leaves you in a chemical state that encourages body fat accumulation and loss of muscle. To put it simply,
more work is not necessarily better!
2) Weight training makes you inflexible: Again, not necessarily true. If you perform all exercises
through their full range of motion, in time your flexibility will increase. For example, exercises like flyes,
stiff-legged deadlifts, dumbbell presses, chin-ups, and calf raises greatly stretch the muscle at the bottom
range of the movement. By performing these exercises correctly and through a full range of motion, you
will notice that your flexibility will increase.
Introduction
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3) If you stop weight training, your muscles will turn into fat: This claim is similar to saying that gold can
turn into brass. Muscle and fat are two different types of tissue. What happens many times when people
decide to discontinue their weight training programs, they start losing muscle due to inactivity (use it or lose
it!). These individuals generally stop following their diet, as well. Poor eating habits, a slow metabolism
due to inactivity, and lesser degrees of muscle mass all combine to give the impression that the subjects
muscle is being turned into fatbut in reality, what is occurring is muscle is being lost and fat is being
accumulated.
4) Weight training turns fat into muscle: More alchemy. This is the equivalent of saying that you can
turn any metal into gold. A body transformation occurs by gaining muscle through weight training, while
simultaneously losing body fat through aerobics and diet. Again, muscle and fat are very different types of
tissue. We cannot turn one into the other.
5) As long as you exercise, you can eat anything that you want: How I wish this was true! However,
this could not be further from the truth. Our individual metabolism determines how many calories we burn
at rest and during exercise. If we eat more calories than we burn on a consistent basis, our bodies will
accumulate these extra calories as fat, regardless of the amount of exercise we do. This myth may have
been started by people with such high metabolic rates (lucky them!) that no matter how much they eat or
what they eat, they never meet or exceed the amount of calories that they burn. Their weight either remains
stable or goes down as activity increases. This may or may not be true for you, but the point is you must
pay attention to diet for continued results.
The 10 Commandments to Achieve Success
1) Believe in Yourself: As funny as it sounds, there must be no doubt in your mind that you can make
this transformation a reality. If you dont think you can do it, you wont be able to achieve your desired
results. Believing in yourself is the first step to achieving your goals. If you dont believe in yourself, who
will?
2) Write down your goals: By writing down your goals, you are programming into your brain your desti-
nation. How can you get somewhere if you dont know where you are heading? Be specific. Say, In the
next six weeks I will lose 12 pounds of fat and gain three pounds of muscle. Note the verbiage in that
sentence. The sentence reads I will, not Ill try. You need to program yourself for success, not failure.
Next to each goal write down what actions you will take every day in order to reach it. For instance I will
train six days a week, and I will eat five small balanced meals a day, etc.
Members Discussion Section For Goals Setting
3) Set new goals every six weeks: After six weeks, compare your results against what you had written
Click Here
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down as your original goals. If you exceeded them, great! Write down even higher goals and continue
moving forward. Remember, if you are not improving, then you are moving backwards. If you find that you
fell short of your goals, analyze what went wrong and write down the reasons why you think you failed (for
instance, not following your diet). Then, write down new goals and press on! There is no need to dwell on
failures from the past. The key to success is to learn from past mistakes and continually move forward. I
call this failing forward!
4) Place a calendar on your fridge: Mark a back slash on the days that you followed your diet without
cheating. Make a forward slash on the days that you trained. If you trained and followed a good diet on a
given day, you should have an X marked on that day. Since the program calls for up to six days of exercise
per week (depending on your body type) along with 7 days of clean food, you should have six days of Xs
each week on your calendar. Sunday should only have a back slash.
Members Tool Printable Calendar here:
5) Place a picture of how you currently look somewhere that you will be able to see on a daily basis.
This picture should provide you with additional motivation to follow this program.
6) Take pictures of yourself every 4 weeks and place them next to your before picture. That way,
whenever you have a craving and go to the refrigerator you will remember the reason that you are doing
this. Also, you will be motivated by seeing the progress that you are achieving.
7) Write down the reasons why you are following this program and put them on your refrigerator. This
has the same benefit as item 6 above.
8) Keep your house free from any foods that are not good for your program. This makes it easier to not
fall into temptation, as you would need to leave the house in order to obtain a particular craving. Remember
that only you control what goes in your mouth. Food does not control you!
9) Remember to prepare all your meals the day before, so that when you are at work, you already have all
of the food that you will need for the day with you. That way you limit the amount of times youll be tempted to
stray from your diet, as you will not have to go anywhere to get food.
10) Follow the Formula for Success that is explained in the next section.
The Formula for Success
Since Im an engineer, it is hard for me to write a document that does not contains at least one formula.
Theres no need to worry, though, because you will not need to understand complex mathematics to be able to
use this one. You will, however, need to have a strong desire to change the way you look in order to apply it.
Click Here
Introduction
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The formula is the following:
S=D x (T+N+R)
Where S is the success that you will achieve in your program, D is the determination that you have to
achieve success, T is the training that you use, N is your nutritional program, and R is rest & recovery.
Each component in the formula above can only have two values. A value of 1 is given to a component if it is
followed completely. A value of 0 is given to any component that is not followed or followed at a less than optimal
level. Therefore, if every single component is followed, you get a maximum value of 3. In this case, the person
would get the fastest results possible from their program. If the person stops following one of the components
inside of the parentheses, you get a lesser value, which means that you will not get optimal results. Note that if
you dont have any determination (D), you get a value of 0 for success (S), regardless of the other variables. This
means that your whole program will fail and you wont get any results if you arent determined to do so. This is
because determination is by far the most important factor for the success you will achieve in your bodybuilding
program, and later, I will explain why.
After examining the formula above, it is easy to see why purchasing a sophisticated fitness gadget or a couple
of magic pills at the health food store are not going to cut it. In order to achieve permanent changes in your
physique, all of the factors described above have to be present and in perfect harmony. Follow one, but not the
others, and your success will be negatively affected.
Now that you have an idea of what it will take to get the body of your dreams, lets talk about how to
go about doing it. After all, only applied knowledge is power.
Determination
Determination is the first component of the formula and with good reason. Of the four components that make
up the formula, this is the one that is most important. If you are not determined to make the sacrifices necessary
to get in shape, dear reader, nothing is going to happen. You can have all the knowledge that I have as to how to
get in superb shape but if you dont apply it, then all you have is wasted knowledge. You need to want to change
your appearance as badly as you would like to breathe if you were drowning.
You also will have to believe in yourself and know that you can do it. You must not have any doubts in
your mind that it is possible to change. If you have any doubts, believe me, you will fail.
You will also need to have tunnel vision, in other words, look at your goal and no matter how much
adversity you encounter, stick to your plan, follow through and get there. It is not an easy path. In a day
and age where skepticism and negativity rule, roadblocks will appear (such as people telling you that you will
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not succeed or that your program wont work, etc.). Every time you encounter a negative situation like that,
use it to your own advantage. Use it to fuel your desire to achieve whatever goal you have in mind. Dont
let anybody put you down. This is important stuff! This not only applies to changing your appearance; this
applies to every aspect of your life.
If you want something enough, you will be able to get it. Set a goal, have a plan, and follow through,
no matter what happens until you reach that goal. In this manual I give you a proven plan to change the
way you look, whether the goal is to simply lose a few pounds and firm up, or be the best bodybuilder you
can be, I give you the knowledge to get there. All I ask of you is that you use your desire and put the plan
to work for you.
Members Discussion Section For Chat About Goals, Determination etc
Click Here
Introduction
21
Chapter 2:
Training
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Training is the first component inside of the parentheses of the formula for success. The way you train will
ultimately determine the way that you look. This is how you will be able to sculpt your body into a work of art.
There are two main categories of exercise: anaerobic (e.g., weight training) and aerobic (e.g., walking). We
will discuss each separately, and we will go into details as to how much of each activity should be performed, in
what manner, and at what time.

Please note this section contains references to many exercises , you can watch all the exercises I recommend
being executed by myself in the members zone in the video section
Members Zone Area For Online Videos
Weight training
Weight training is the number-one way to re-sculpt your body. Weight training is far superior to any other
form of exercise, because it is the only one that can give shape to your body and increase your metabolism
permanently. This alone will kill the root of obesity: a slow metabolism.
No, ladies, weight training will not make you muscle bound. For ladies, weight training will provide the
firm, cellulite-free body they are looking for. It will not make them look like Arnold Schwarzenegger, be-
cause their bodies simply do not produce enough testosterone (male hormone that is responsible for muscle
growth) to achieve that look. As far as men are concerned, weight training can either make them look as
fit as the guys on Baywatch, as buffed as Arnold, or any point in between. It all depends on how far you
would like to take it.
In order for weight training to be effective the following rules should be followed:
a) The maximum amount of time a weight training session should last is 75 minutes. After 75 min-
utes the levels of muscle building and fat burning hormones (like growth hormone and testosterone) begin
to drop. Also, the glycogen in your system, which is the fuel that your muscles use to contract, has been
depleted by this time. What this means is that training for any more than 75 minutes will actually be a waste
of your time since you will no longer have the hormones or the fuel necessary to produce muscle growth.
Continue to train past 75 minutes and you will have impaired recovery. This can lead to overtraining, a
Training
Click Here
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condition where your body does not recover from its weight training sessions and leads to loss of strength
and muscle mass.

b) The rest between sets should be kept to a minimum; 60-90 seconds or shorter. Keeping your rest
time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work
within the 75 minute training window, it also helps improve the fitness of your cardiovascular system. Most
importantly, short rest periods maximize the output of growth hormone, a powerful fat-burning and muscle
building hormone that I mentioned earlier. This range also promotes a muscle volumizing effect in which
water is shunted inside the muscle cells, which makes the muscles appear more firm and larger. Do not
confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.
c) The sets of each exercise should be for the most part between 8-12 repetitions each. (Note: For
bodybuilding, however, we also recommend periods of 5-7 repetitions as well. This is crucial for a body-
builder, as an increase in strength is required in order for continued muscle growth to occur). There are
many reasons for this. First and foremost, it has been shown that it is within this range that growth hormone
output is maximized. As we already know, this is a good thing since this hormone does exactly what we are
looking for (it increases muscle and decreases body fat). Also, since we are performing so many repeti-
tions, you get a great pump (blood rushing into the muscle), which is a good thing, since along with the
blood are nutrients that nourish the muscle cells and help them recover and rebuild much faster. Finally,
performing this amount of repetitions reduces the possibility of injury dramatically since you will need to use
a weight that you can control in order to perform the prescribed amount of reps. (Note: Later you will see
that depending on your body type, certain repetition parameters may work better for you than others.)

d) Training must be progressive. This principle applies more to bodybuilders than to people who are
just interested in getting in shape, since bodybuilders generally are the ones interested in gaining enormous
amounts of muscle mass. Progression means performing one more repetition than the last time the exercise
was performed, or using more weight if you are able to do more than the recommended amount of repeti-
tions for a particular exercise. It is important to understand that we will not be able to increase weight or
increase the number of repetitions in every single session. However, the overall goal of the bodybuilder is to
ensure progression over a period of time, because this will ensure the continuous addition of muscle mass.
People who use weight training as a means to lose weight and get in shape need to apply the progression
principle up until the point that they reach the muscle building goals that they have in mind. Once the per-
son is happy with the amount of muscle that they have gained, they should concentrate on decreasing the
amount of time in which the training session is completed while using the same amount of weight as before.
This would make the training more aerobic in nature, and it will give it a stronger fat burning effect without
adding any more muscle mass.

e) Training must be varied. For the bodybuilder this is very important, as this will also ensure continu-
ous gains in strength and muscle mass. Variation does not necessarily mean changing all of the exercises in
the program. As you will soon see, there are only a few exercises we need to be concerned with. Change
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could take place in any form. For example, once you notice that you are not gaining strength in your ex-
ercises, you can change the order in which the exercises are being performed. This typically happens after
six sessions of performing the exact same routine for the advanced trainee. You may want to perform a
couple of exercises as a superset (do one exercise after the other with no rest in between), or you may want
to substitute an exercise for a similar one (e.g., substitute bench press for dumbbell bench presses) for a
few weeks until your strength gains stop again. Also, varying the speed at which exercises are performed,
or shortening the amount of rest in between sets for the next six sessions from 60 seconds to 30 seconds,
can have a big impact on the amount of gains you make. Every time you do something that your body is
not used to, it will prompt the body to change (and in this case, grow). This program uses this principle to
the maximum as we not only change all aspects of a routine, we also alternate periods of different training
protocols in a logical manner that assures maximum gains. Once you learn the Cycling Principle, you will
find out how to alternate routines for maximum gains.

f) Training must be composed of free weight basic exercises. Only free weights provide the fast results
that you are looking for. The body is designed to be in a three dimensional universe. Therefore, whenever
you use a machine and you limit your body to a two dimensional universe you limit the amount of muscle
fibers that are going to do work and therefore you get less results. I am not saying that all machines are
bad. Some machines definitely have a place in our weight-training program. However, our program should
be mostly based on barbell and dumbbell exercises, as well as exercises where the body moves through
space, such as the dip and the pull-up.
The best exercises for each body part are the following, if your unsure about how to perform any of the exer-
cises or need any help at all just ask on the forum .
Members Discussion Section For Understanding Exercises
Back:
Basic Exercises
Wide-Grip Pull-ups (or Pull-downs if unable to perform Pull-ups) to front, Close-Grip Chin-ups (or Close-Grip
Pull-downs if unable to perform Chin-ups) with palms facing your body, Chin-ups with a Neutral Grip with palms
facing each other (or Close-Grip Pull-downs with a V-Bar if unable to perform Neutral Grip Chins), Bent Over
Rows, Bent Over Rows with Reverse Grip, T-Bar Rows, One-Arm Rows, Two-Arm Rows, Pullovers.
Isolation Exercises
Stiff-Arm Pull-downs, Low-Pulley Rows.
Chest:
Basic Exercises
Incline Bench Press (and its dumbbell version), Incline Dumbbell Press with palms facing each other, Flat
Training
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25
Bench Press (and its dumbbell version), Flat Dumbbell Press with palms facing each other, Chest Dips, and
Pushups.
Isolation Exercises
Chest Flyes (Incline and Flat versions; palms facing away or facing each other), Incline Cable Crossovers.
Thighs and Buttocks:
Basic Exercises
Barbell Squats (and its dumbbell version), Ballet Squats (and its dumbbell version), Lunges (pressing with
the ball of the foot; and for even more quadriceps emphasis, lift your heels off the floor), Leg Press (one
Legged or Two Legged), Squats using weight belt, Front Squats.
Isolation Exercises
Leg Extensions (one Legged or Two Legged), Sissy Squats.
Hamstrings:
Basic Exercises
Stiff-legged Deadlifts (and its dumbbell version), Leg Press (feet high on the platform), Lunges (Pressing
with the heels).
Isolation Exercises
Lying Leg Curls, Standing Leg Curls, Seated Leg Curls, Lying Leg Curls with dumbbell in between your feet,
Standing Leg Curl (hanging from a chin-up bar) with a dumbbell in between your feet.
Shoulders:
Basic Exercises
Military Press (and its dumbbell version), Upright Rows (and its dumbbell version).
Isolation Exercises
Incline Lateral Raises, Lateral Raises, Bent-Over Lateral Raises, Bent-Over Lateral Raises seated facing incline
bench, Rear Delt Rows, Rear Delt Raises, Rear Delt Machine.
Biceps:
Basic Exercises
Dumbbell Curls, Barbell & Dumbbell Preacher Curls, Incline Dumbbell Curls, Biceps Chin-ups, Hammer Curls,
and Reverse Curls.
Isolation Exercises
Concentration Curls
26
Triceps:
Basic Exercises
Barbell & Dumbbell Lying Triceps Extensions, Barbell & Dumbbell Overhead Triceps Extensions, One-Arm
Overhead Triceps Extensions, Triceps Dips, Close-Grip Bench Press (and its dumbbell version).
Isolation Exercises
Triceps Pushdown (with V-bar, straight bar, or rope), Triceps Kickbacks.
Calves:
(Note: For Calves and Abdominals there is really no distinction between basic and isolation exercises)
Standing, Seated, and Donkey Calf Raises, Calf Raises on Leg Press Machine, One Legged or Two Legged Calf
Raises with Dumbbells, Two Legged Calf Raises with Barbell.
Abdominals:
Sit-Ups, Crunches, Leg Raises, Advanced Leg Raises, Knee-Ins, Vertical Leg Raises on Roman Chair,
Hanging Leg Raises, V-Ups, Leg Raise + Crunch, Bicycle Crunches.
Members Discussion Section For Understanding Exercises
Weight Training At Home

I like to perform my weight training at home for several reasons:
1) No crowds! Therefore, no need to wait for equipment.
2) No gym fees.
3) Convenience; I can train anytime I want. This also means there are no excuses for missing workouts.
What equipment is necessary for a home gym?
At the very least, an adjustable bench and a good, safe set of adjustable dumbbells (PowerBlocks being my
favorites; see my review in Chapter 6). With this limited equipment you can perform the following basic mass
building exercises:
Back: One Arm Dumbbell Rows (Palms facing your body), Two Arm Dumbbell Rows (Palms facing forward
as if you were doing regular barbell rows), Two Arm Dumbbell Rows (Reverse Grip), Pullovers.
Chest: Incline Bench Press, Flat Bench Press, Flyes (Incline and Flat).
Thighs: Dumbbell Squats-Wide or Narrow Stance- (hold each dumbbell by your side), Lunges, Leg Exten-
sions (sitting at the edge of a bench with dumbbell in between your feet).
Training
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27
Hamstrings: Stiff Legged Deadlifts, Lying Leg Curls with dumbbell in between feet.
Shoulders: Dumbbell Press, Upright Rows, Lateral Raises, Bent Over Lateral Raises.
Traps: Dumbbell Shrugs, and Upright Rows.
Biceps: Dumbbell Curls, One Arm Dumbbell Preacher Curls (using the bench in its incline position), Incline
Dumbbell Curls, Concentration Curls, Hammer Curls, Incline Curls.
Triceps: Dumbbell Lying Triceps Extensions, Dumbbell Overhead Triceps Extensions, Close Grip Bench
Press.
Calves: Dumbbell Calf Raises (Two Legged and One Legged).
Abdominal: Sit-ups, Crunches, Leg Raises, and Knee-Ins, Leg Raise + Crunch.
If you also get yourself a squat rack with a chin-up bar attached to it, a dip station, and an Olympic barbell set,
then you can also do most of the exercises in the first list. Also, if the weight bench you bought has a good Leg
Extension/Leg Curl attachment to it and a Pulldown bar, you have even more exercises added to your arsenal.
Think about it: if you go to most regular gyms, the contract that they will make you sign for a couple of years
will make you pay probably more than what the gym I described above will cost you.
Some of the routines that I will recommend will assume that you are training at home. So dont expect to see
fancy equipment listed in themyou dont need fancy equipment to reach your physique goals.
Weight Belts and Wrist Wraps
I personally dont like to use weight belts since a weight belt does not allow the stabilizer muscles in
your trunk, abs, and lower back to get stronger. Also weight belts give you a false sense of security and
you might start adding more weight than what you can handle by thinking that the belt will protect your
back. This is not the case! That type of thinking led to me hurting my back doing squats when I was 19.
Finally, I have noticed that weight belts interfere with your normal breathing while performing the exercises.
Therefore, in my opinion, save your money and forget about weight belts. Instead, always use a weight that
your lower back can handle in exercises like squats.
As far as wrist wraps are concerned, I only use them when I do Dumbbell Squats with 95 lb. Dumbbells in each
hand or when I do One Arm Rows with over 100 lb. Dumbbells. As a rule of thumb, use them very sparingly. Only
use them for situations where the Dumbbells you are dealing with are so heavy that your hands would give out and
drop the weight before you reach failure on the exercise. The overuse of wrist wraps does not allow your forearms
to become any stronger. Again, only use them sparingly.
Common Weight Training Terms
Before we present the Body Re-Engineering Program, lets discuss a few terms that you will need to under-
28
stand in order to execute the routines.
Repetitions or reps: The amount of times that you perform an exercise. For instance, pretend that you
are performing a bench press. You pick up the bar, lower it, pause and lift it up. That action of executing
the movement one time counts as one repetition, or rep. If you perform that same movement a second
time, then that is your second repetition, and so on.
Sets: A set is a collection of repetitions that culminates in the muscle reaching muscular failure. Muscular
failure is the point at which, due to a buildup of lactic acid in the muscle, it becomes impossible to perform
another repetition with good form.
Rest Interval: The amount of time that you rest between sets of an exercise. For instance, a rest interval
of 60 seconds means that after you finish your first set, you will remain idle for 60 seconds before going
on to the next set.
Now that we have discussed these important terms, lets discuss the main techniques that make the Body
Re-Engineering Program so effective.
Modified Compound Supersets: In a modified compound set, you pair exercises usually for opposing
muscle groups or for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise, rest
the recommended amount of seconds and then perform the second exercise (i.e.: For instance, first do a
Biceps exercise, then do a Triceps exercise). Then rest the prescribed amount of time again, and go back
to the first exercise. A modified superset for Dumbbell Curls and Triceps Pushdowns in which you perform
4 sets of each exercise will look like the following:
Dumbbell Curls 1 set of 10-12 reps
Rest 60 seconds
Triceps Pushdowns 1 set of 10-12 reps
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
Training
29
End of modified superset
If you look at how much time lapses between sets of the same exercise, you will be resting 2 minutes
plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given
muscle between 2.5 and 3 minutes). Using this technique of pairing exercises in a modified superset fashion
not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system
between sets. This will allow you to lift heavier weights than if you just stay idle for 2-3 minutes waiting to
recover. An additional benefit of this technique is that it saves time plus it follows the limit rest to a maxi-
mum of 90 seconds in between sets rule.
Supersets: A superset is a combination of one exercise performed right after the other with no rest in
between. There are two ways to implement a superset. The first way is to do two exercises for the same
muscle group at once (like dumbbell curls immediately followed by concentration curls). The drawback to
this technique is that you will not be as strong as you usually are on the second exercise. The second, and
best, way to superset is by pairing exercises of opposing muscle groups (antagonists) or different muscle
movements such as Back & Chest, Quads & Hamstrings, Biceps & Triceps, Shoulders and Calves, or Upper
Abs and Lower Abs. When pairing antagonistic exercises, there is no drop of strength whatsoever. As a
matter of fact, sometimes your strength increases because the blood in the opposite muscle group helps
you perform an exercise. For instance, if you superset dumbbell curls with triceps extensions, the blood in
the biceps helps you do more weight during the triceps extensions. Because of this, most of the time we
will perform supersets where opposing muscle groups or opposing muscle movement exercises are paired.
Supersetting not only allows you to do more work in a shorter period of time, it also increases endurance,
creates an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevat-
ing the heart rate to the fat burning zone (which also gives you cardiovascular effects). Also, because of the
stress created by this technique, growth hormone levels go through the roof. Remember that this hormone
is responsible for fat loss and enhanced muscle growth.

Giant Sets: Giant Sets are four or more exercises done one after the other with no rest in between sets.
Again, there are two ways to implement this. You can either use four exercises for the same muscle group
or perform two pairs of opposing muscle group exercises. For the purposes of this book, most of the time
we will perform two pairs of opposing or different muscle group exercises with no rest (the exception is in
abdominal work in which we will alternate between lower abs and upper abs).
A Giant Set for biceps and triceps in which you perform 4 sets of each exercise looks like this:
(No rest)
(No rest)
Hammer Curls 1 set of 10-12 reps
30
(No rest)
Lying Triceps Extensions 1 set of 10-12 reps
(60 second rest)
Repeat sequence 3 more times.
Giant Sets provide you with more of the same benefits that supersets have to offer. This is the most intense
and powerful technique that we will use in our Body Re-Engineering Program. We need to be cautious when
using Giant Sets since they are considered an extremely intense exercise protocol. Although the human body is
capable of handling great intensity and stress, you should never push it over the edge. The Giant Sets protocol
is a very powerful and results-oriented training method, but should be used sparingly. The Giant Sets protocol
will only be used for about three weeks (except for abdominal muscles, which can take greater amounts of work).
The saying of too much of a good medicine is bad certainly applies to Giant Sets. This is really strong medicine
in the fight for building muscle while losing fat. Use it for more than three weeks and your body will no longer be
able to recover; the nervous system will get burned out, and you may reach a state of overtraining (a state where
your body can no longer recover from the workouts).
If your unsure of any of these techniques then ask on the discussion forum
Members Discussion Section For General Weight Training Questions
Now that we have discussed the common weight training terms, lets take a look at how the routines are
put together.
Beginner Routine
The routine that is recommended in this manual is for advanced athletes only. If you are new to weight
training (or follow a routine that uses much less volume than the advanced routine recommended here), you
need to first follow this pre-conditioning routine in order to prepare the body for what is to come and to
avoid injury. Dont worry, you will get amazing results from this routine if you are new to weight training.
If you skip this phase, and go straight into the advanced routine in this manual without being prepared for
it, you will get excessively sore and you will not reap the benefits that the advanced routine has to offer.
(Note: Even though you will be using this routine instead of the advanced routine, you still need to follow
the rules for nutrition in chapter 3).
Please note there is a full section on the discussion forum dedicated to questions about the beginners rou-
tine.
Members Discussion Section For Beginners Routine
Training
Click Here
Click Here
31
Weeks 1-4
Monday/Thursday
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise #1, then do the first set of exercise #2. Then rest a minute and go
back to exercise #1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10reps (1 minute rest)
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10reps (2 minute rest)
Leg Raise & Crunch 3 sets of maximum amount of repetitions (1 minute rest)
Weeks 4-8
Monday/Wednesday/Friday
(Rest 1 minute after the 1st set of exercise 1, then do the first set of exercise 2. Then rest a minute and go
back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
32
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)
Weeks 9-12
Monday/Thursday
Training
33
Tuesday/Friday
Squats 4 sets x 10 reps (90 second rest)
Calf Raise 5 sets x 10 reps (90 second rest)
Weeks 13-16
Monday/Thursday
Superset:
Incline Dumbbell Bench Press 4 sets x 10 reps (No rest)
Superset:
Dumbbell Bench Press 4 sets x 10 reps (No rest)
Superset:
Bent Over Lateral Raises 4 sets x 10 reps (No rest)
Superset:
Incline Dumbbell Curls 4 sets x 10 reps (No rest)
Tuesday/Friday
Superset:
Dumbbell Lunges 6 sets x 10 reps (No rest)
34
Weeks 17-20
Monday/Thursday
Superset:
Incline Dumbbell Bench Press 6 sets x 10 reps (No rest)
Superset:
Dumbbell Bench Press 6 sets x 10 reps (No rest)
Superset:
Bent Over Lateral Raises 6 sets x 10 reps (No rest)
Superset:
Incline Dumbbell Curls 6 sets x 10 reps (No rest)
Tuesday/Friday
Superset:
Dumbbell Lunges 8 sets x 10 reps (No rest)
After week 20, you will be much bigger and in superb condition. Now you are ready to graduate to the ad-
vanced level routine!
Please note there is a full section on the discussion forum dedicated to questions about the beginners rou-
tine.
Training
Click Here
35
The Secret To Continuous Gains: The Cycling Principle
This is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This
principle states that in order for the body to respond optimally, it cannot be trained in the same manner all
the time. Now, I know that I have talked about the importance of variety in training, but this principle goes
beyond that. This principle states that the best way to make the body respond is through the correct varia-
tion of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and
rest periods between sets. Now that we know what the principle involves, lets go into how to implement it.
Our workout parameters are going to be determined by the phase we are in. There are going to be three
phases that we will be repeating over and over again. The first three weeks are going to be a high volume phase
with short rest between sets (lets call this phase the Loading Phase). The second three weeks are going to be a
higher intensity phase (heavier weights) with longer periods of rest between sets (lets call this phase the Growth
Phase). After these six weeks comes the third phase that will only last 1 week; well call it the Active Recovery
Phase. In this phase we will only train with weights twice a week on a full body routine. After the third phase you
go back to the first one and start over again with different exercises. The logic is the following:
During the loading phase the body is stressed with an increasingly high volume of work that, if kept up
for too long, would eventually result in overtraining and injury. During this phase, three things will happen:
1) The growth hormone output goes through the roof due to the short rest intervals between sets and
the high volume.
2) Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water, and car-
bohydrates inside the muscle cell. This phenomenon is called muscle volumization.
3) The bodys recuperation capabilities are upgraded in response to the stress imposed by the increas-
ing volume of work coupled with short rest intervals.
During the Growth Phase, the body is not stressed by volume. This time the stimuli are heavy weights.
If this phase was performed for too long, eventually the body would cease making strength gains and you
would plateau (this is the reason why we always need to go back to a Loading Phase). During this phase
the following three things will happen:
1) The testosterone levels go through the roof in response to the longer rest in between sets and the
heavier weights.
2) Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofibril (the
muscle fiber size) through increased protein synthesis.
3) Since your bodys recuperation abilities were built up to the maximum by the previous phase and
the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and
build more muscle mass. The reason the body does this is so that it will be prepared for another stressful
period like the one it just went through. This adaptation mechanism is the one that ensures the survival of
the species.

36
The Active Recovery Phase has three main functions:
1) First, according to leading strength expert Tudor Bompa, Ph.D., you are trying to adapt the anatomy
of the body to the upcoming training so that you can create, or produce, an injury free environment. Essen-
tially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.
2) Second, this phase is a great time to address any strength imbalance that your body might have.
This is one reason why mostly dumbbell work will be used during this phase.
3) Finally, this phase will act as a great time for the body to re-charge its energy stores and allow for
complete physical and mental recuperation.

3 week duration (or 6 workouts)
30-90 seconds rest between sets
2 to 4 exercises per body part
8-12 repetitions per set
8 to 15 sets per body part
Use of straight sets (i.e.: After doing
your first set of bench press you rest
60 seconds and go to the next set of
bench) and supersets (one exercise
after the other performed with no rest).
Keep increasing the volume every week
by adding more sets and exercises.
Example: A typical loading phase might
consist of 3 exercises of 4 sets each
of 12-15 reps, resting 75 seconds in
between sets.
1 week duration
2 minutes rest between sets
10 repetitions per set
Use of modified compound set tech-
nique to achieve two minutes of rest
for each body part while only resting 1
minute between sets.
Volume and intensity remain the same.
Example: A typical active rest phase
might consist of a full body routine
composed mostly of dumbbell exercises
performed for 3 sets of 10 repetitions
each.
3 week duration (or 6 workouts)
3-4 minutes rest between sets
5-7 repetitions per set
Use of modified compound superset
technique (i.e.: After doing your first
set of bench press you rest 90 seconds
and jump to your first set of pull-ups.
After your first set of pull-ups, you rest
another 90 seconds and then perform
your second set of bench press. You
keep alternating in this manner until you
have done the prescribed amount of
sets for each exercise. In this man-
ner you give the necessary 3 minutes
(the heavier the weight, the more time
the nervous system needs to recover)
of rest to each body part while actu-
ally resting only 90 seconds between
exercises.
Volume remains low and constant but
the intensity (weight) is increased every
week.
Example: A typical growth phase might
consist of 2 exercises of 4 to 5 sets
each of 5 to 7 reps, resting an average
of 3 to 5 minutes between sets (this
gets accomplished through the use of
the modified compound set technique).
Loading Phase Growth Phase Active Rest
Training
37
The following table gives a summary of how to generally implement each phase:
The following Routine has been created through the use of the principles described above. Follow it and
you will be pleasantly surprised.
Note: You will notice that I did not include Abs in any of the routines. The reason for this is that even though
science tells me to treat them exactly the same way as the rest of the muscle groups, I only get great results when
I work them every day, first thing in the morning (regardless of what training phase I am in) with the following
routine:
Giant set: Sit-Ups 3 sets of 25-40 repetitions
*Leg Raise & Crunch 3 sets of 25-40 repetitions
Crunches 3 sets of 25-40 repetitions
Knee-Ins 3 sets of 40 repetitions
(Rest 1 minute in between supersets).
Note: If you also weight train in the morning as I do, perform the abdominal routine first, as it is a great
way to warm up.
* Exercise Description of the Leg Raise & Crunch Exercise.
This exercise hits the entire abdominal wall at once. It is really a combination of two exercises that in my view
work better if they are combined together as opposed to doing them separately. The exercise is performed in the
following way:
1) Lie on the floor with legs straight ahead and arms crossed in the chest.
2) Raise your legs until they are at an angle of 90 degrees in respect to the floor. While in that position,
perform a crunch.
3) Lower your legs and repeat.
(Week 1) Active Rest
Monday/Thursday
38
(Week 2) Loading Phase
Day 1 Chest & Back (Monday/Thursday)
Superset:
Incline Dumbbell Bench Press 8 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 8 sets x 10-12 reps (1 minute rest)
Day 2 Shoulders & Arms (Tuesday/Friday)
Upright Rows 8 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Curls 8 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 8 sets x 10-12 reps (1 minute rest)
Day 3 Legs (Wednesday/Saturday)
Superset:
Lunges 8 sets x 10-12 reps (No rest)
Lying Leg Curls 8 sets x 10-12 reps (1 minute rest)
Training
39
Calf Raises 8 sets x 10-12 reps (30 second rest)
Superset:
Superset:
Chest Dips 3 sets x 10-12 reps (No rest)
Dumbbell Rows 3 sets x 10-12 reps (1 minute rest)
Bent Over Lateral Raise 3 sets x 10-12 reps (1 minute rest)
Superset: Dumbbell Curls 8 sets x 10-12 reps (No rest)
Superset: Lying Triceps Extensions 3 sets x 10-12 reps (No rest)
Seated Incline Curls 3 sets x 10-12 reps (1 minute rest)
Superset:
Superset:
Dumbbell Squats 3 sets x 10-12 reps (No rest)
40
Superset:
Superset:
Dumbbell Rows 3 sets x 10-12 reps (30 second rest)
Superset:
Flat Flyes 3 sets x 10-12 reps (No rest)
Two Arm Dumbbell Rows 3 sets x 10-12 reps (30 second rest)
Bent Over Lateral Raise 3 sets x 10-12 reps (30 second rest)
Behind the Neck Press 3 sets x 10-12 reps (30 second rest)
Superset:
Superset:
Triceps Dips 3 sets x 10-12 reps (No rest)
Seated Incline Curls 3 sets x 10-12 reps (30 second rest)
Superset:
Lying EZ-Bar Triceps Extensions 3 sets x 10-12 reps (No rest)
EZ-Bar Curls 3 sets x 10-12 reps (30 second rest)
Superset:
Superset:
Dumbbell Squats 6 sets x 10-12 reps (No rest)
Training
41
Lying Leg Curls 6 sets x 10-12 reps (30 second rest)
(Weeks 5, 6 & 7) Growth Phase
Note: Increase the weight in all exercises by 5% each week. For example, if on Week 5, which is the first
week on the growth phase, you are Bench Pressing 300lbs for 6-7 reps, then on Week 6 you should Bench Press
315lbs (300 x 1.05, or 105%) for 5-6 reps, and on Week 7 you should Bench Press 330lbs (315 x 1.05=330.75)
for 4-5 reps.
(Rest 90 seconds after the 1st set of exercise 1, then do the first set of exercise 2. Then rest 90 seconds and
go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Bench Press 8 sets x 5-7 reps (90 second rest)
Wide Grip Pull-up To Front (Palms facing you) 8 sets x 5-7 reps (90 second rest)
Upright Rows 4 sets x 5-7 reps (90 second rest)
Bent Over Lateral Raises 4 sets x 5-7 reps (90 second rest)
Dumbbell Curls 8 sets x 5-7 reps (90 second rest)
Overhead Dumbbell Triceps Extensions 8 sets x 5-7 reps (90 second rest)
Squats 8 sets x 5-7 reps (90 second rest)
42
Monday/Thursday
Superset:
Superset:
Training
43
Superset:
Flyes 3 sets x 12-15 reps (No rest)
Low Pulley Rows 3 sets x 12-15 reps (1 minute rest)
Triset:
Upright Rows 3 sets x 12-15 reps (No rest)
Bent Over Lateral Raise 3 sets x 12-15 reps (No rest)
Behind the Neck Press 3 sets x 12-15 reps (1 minute rest)
Superset:
Superset:
Superset:
Superset:
Squats 3 sets x 12-15 reps (No rest)
Leg Curls 3 sets x 12-15 reps (1 minute rest)
Dumbbell Squats 3 sets x 12-15 reps (1 minute rest)
Calf Raises 6 sets x 12-15 reps (1 minute rest)
Superset:
44
Superset:
Superset:
Dumbbell Bench Press 3 sets x 12-15 reps (No rest)
Wide Grip Pull-up to Front 3 sets x 12-15 reps (1 minute rest)
Superset:
Low Pulley Rows 3 sets x 12-15 reps (1 minute rest)
Giant set:
Bent Over Lateral Raise 3 sets x 12-15 reps (No rest)
Behind the Neck Press 3 sets x 12-15 reps (No rest)
Lateral Raise 3 sets x 12-15 reps (1 minute rest)
Superset:
Superset:
Superset:
Lying EZ-Bar Triceps Extensions 3 sets x 12-15 reps (No rest)
EZ-Bar Curls 3 sets x 12-15 reps (1 minute rest)
Superset:
Lunges 3 sets x 12-15 reps (1 minute rest)
Training
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Superset:
Lying Leg Curls 3 sets x 12-15 reps (No rest)
Stiff Legged Deadlifts 3 sets x 12-15 reps (1 minute rest)
Superset:
Leg Curls 4 sets x 12-15 reps (No rest)
Calf Press 9 sets x 12-15 reps (30 second rest)
Superset:
Superset:
Superset:
Dumbbell Bench Press 3 sets x 12-15 reps (No rest)
Superset:
Barbell Rows 3 sets x 12-15 reps (1 minute rest)
Superset:
Bent Over Lateral Raise 4 sets x 12-15 reps (1 minute rest)
Superset:
Lateral Raise 3 sets x 12-15 reps (No rest)
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Superset: Dumbbell Curls 4 sets x 12-15 reps (No rest)
Superset: Triceps Dips 4 sets x 12-15 reps (No rest)
Superset: Lying EZ-Bar Triceps Extensions 3 sets x 12-15 reps (No rest)
EZ-Bar Curls 3 sets x 12-15 reps (1 minute rest)
Superset:
Lunges 4 sets x 12-15 reps (1 minute rest)
Superset:
Lying Leg Curls 5 sets x 12-15 reps (No rest)
Superset:
Leg Curls 5 sets x 12-15 reps (No rest)
Calf Raise 12 sets x 12-15 reps (20 second rest)
(Week 12, 13 & 14) Growth Phase
Note: Increase the weight in all exercises by 5% each week. For example, if on Week 5, which is the
first week on the growth phase, you are Bench Pressing 300lbs for 6-7 reps, then on Week 6 you should
Bench Press 315lbs (300 x 1.05, or 105%) for 5-6 reps, and on Week 7 you should Bench Press 330lbs
(315 x 1.05=330.75) for 4-5 reps.
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Bench Press 5 sets x 5-7 reps (90 second rest)
Bent Over Rows 5 sets x 5-7 reps (90 second rest)
Dumbbell Preacher Curls 5 sets x 5-7 reps (90 second rest)
Close Grip Bench Press 5 sets x 5-7 reps (90 second rest)
Lunges 5 sets x 5-7 reps (90 second rest)
Monday/Thursday
(Rest 1 minute after the 1st set of exercise 1, then do the first set of exercise 2. Then rest a minute and
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Tri Set:
Incline Dumbbell Bench Press 3 sets x 12-15 reps (No Rest)
Chest Dips 3 sets x 12-15 reps (No Rest)
Dumbbell Bench Press 3 sets x 12-15 reps (1 minute Rest)
Tri Set:
Close Grip Pull-up (Palms facing you) 3 sets x 12-15 reps (No Rest)
Dumbbell Rows 3 sets x 12-15 reps (No Rest)
Wide Grip Pull-up To Front 3 sets x 12-15 reps (1 minute rest)
Tri Set:
Upright Rows 3 sets x 12-15 reps (No Rest)
Bent Over Lateral Raise 3 sets x 12-15 reps (No Rest)
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Giant Set:
Dumbbell Curls 3 sets x 12-15 reps (No Rest)
Overhead Dumbbell Triceps Extensions 3 sets x 12-15 reps (No Rest)
Seated Incline Curls 3 sets x 12-15 reps (No Rest)
Triceps Dips 3 sets x 12-15 reps (90 second rest)
Superset:
Hammer Curls 3 sets x 12-15 reps (No Rest)
Dumbbell Triceps Extensions 3 sets x 12-15 reps (1 minute rest)

Tri Set:
Lunges 3 sets x 12-15 reps (No Rest)
Squats 3 sets x 12-15 reps (No Rest)
Superset:
Lying Leg Curls 3 sets x 12-15 reps (No Rest)
Calf Raises 8 sets x 12-15 reps (1 minute rest)
Tri Set:
Tri Set:
Superset:
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Flyes 3 sets x 12-15 reps (1 minute rest)
Tri Set:
Giant Set:
Giant set:
Dumbbell Triceps Extensions 3 sets x 12-15 reps (No Rest)
Dumbbell Preacher Curls 3 sets x 12-15 reps (No Rest)
Close Grip Dumbbell Bench Press 3 sets x 12-15 reps (1 minute rest)

Tri Set:
Superset:
Superset:
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Tri Set:
Tri Set:
Superset:
Flyes 3 sets x 12-15 reps (No Rest)
Tri Set:
Giant Set:
Giant set:
Dumbbell Triceps Extensions 3 sets x 12-15 reps (No Rest)
Dumbbell Preacher Curls 3 sets x 12-15 reps (No Rest)
Close Grip Dumbbell Bench Press 3 sets x 12-15 reps (1 minute rest)

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Tri Set:
Squats with Dumbbells 4 sets x 12-15 reps (1 minute rest)
Superset:
Superset:

(Week 19, 20 & 21) Growth Phase
Note: Increase the weight in all exercises by 5% each week. For example, if on Week 5, which is the
first week on the growth phase, you are Bench Pressing 300lbs for 6-7 reps, then on Week 6 you should
Bench Press 315lbs (300 x 1.05, or 105%) for 5-6 reps, and on Week 7 you should Bench Press 330lbs
(315 x 1.05=330.75) for 4-5 reps.
Chest Dips 5 sets x 5-7 reps (90 second rest)
T-Bar Rows 5 sets x 5-7 reps (90 second rest)
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Dumbbell Preacher Curls 5 sets x 5-7 reps (90 second rest)
Close Grip Bench Press 5 sets x 5-7 reps (90 second rest)
Lunges 5 sets x 5-7 reps (90 second rest)
Leg Curls 5 sets x 5-7 reps (90 second rest)
Note: After week 21, go back to Week 1 and either repeat the whole program or start creating your own
loading and growth phases. In doing so, make sure that you use mainly free weight exercises or else your
muscles will shrink!
There was quite a lot to take in there so please ask questions on the discussion forum , there is a specific sec-
tion dedicated to the previous routine.
Modifications Of The Above Routine Based On Body Type
There are three main types of bodies. By modifying certain parameters of the routines above according to your
body type, you can more than double the effectiveness of the program:
a) The endomorph: The endomorph is the naturally overweight person. This person has a slow metabo-
lism and a tendency to gain fat and retain water easily. The good news for the endomorph is that the slow
metabolism is a blessing because it will allow the subject to gain muscle mass rather quickly. In addition,
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endomorphs can train more often than anybody else without overtraining. The only thing that endomorphs
have to do is tailor their training in such a way that it maximizes fat burning. Training Modifications: Low
repetitions do not generally do much for the endomorphs. If after performing the routines above as laid out
for six weeks (a Loading Phase and a Growth Phase) you find this to be the case, increase the number of
the repetitions from 5-7 reps to 8-10 instead on the next Growth Phase. All other parameters of the workout
program remain the same.
b) The mesomorph: The mesomorph is the naturally muscular person with low bodyfat levels. They are
the ones that look like they have lifted for years but have never touched a weight. With the right amount of
training, the mesomorph will look very muscular rather quickly. Training Modifications: The routine laid out
above is perfect for this type of bodybuilder. However, some mesomorphs get strong so quickly that they
may start finding a hard time recovering from the frequency of the routines above. If, after performing the
routines above as laid out for six weeks you find this to be the case, then perform the program as laid out
but use a frequency of three days on and one day off. Note that now each phase will be a week longer (4
weeks long as opposed to 3; The Active Recovery Phase remains unchanged however). All other parameters
of the workout program remain unchanged.
c) The ectomorph: The ectomorph is the naturally skinny person. The one that complains that they
can eat anything and not gain an ounce. The ectomorph tends to overtrain quickly and suffers from low ap-
petite. Even though the ectomorph will have to really dedicate himself/herself to stick to their eating habits
more than anybody else in order to gain extraordinary amounts of muscle mass, the good news is that it is
possible to get bigger. The even better news is that when the ectomorphs get respectable size they look
huge because their bodyfat always hovers in the 4-6% range. These are the ones that never have to diet
before a bodybuilding contest and the ones that will make you look fat when you go to the beach with them
even if you only have 9% bodyfat. Believe me, I know two of these myself. Training Modifications: For the
ectomorph, the frequency laid out above may be too much training for them. If after performing the routines
above as laid out for six weeks (a Loading Phase and a Growth Phase) you find this to be the case, reduce
the frequency to three days a week instead (Monday, Wednesday and Friday). Note that in this case, each
phase will last 6 weeks instead of three (Active Recovery Phase remains unchanged however). Also the rep-
etitions from the Loading Phases should be lowered from 12-15 to 8-10, and cardiovascular activity should
be kept to a bare minimum (15 minutes of intense cardio at the most on off days) or eliminated. All other
parameters of the workout program remain unchanged.
How Fast Should You Lift The Weight?
I have found that slow lifting is only good for beginners that have never lifted a weight before. It allows them to
learn the movement and prevents them from using bad exercise form. However, as you become more advanced,
science and my own experience tell you to lift the weight as fast as possible without sacrificing form and without
involving momentum (jerking and bouncing of the weights). The reason for this is that you create more force by
trying to lift fast. In order to create more force, more muscle fibers need to be activated in order to move the
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weight at a faster speed. By ensuring that you are not using momentum to move the weight, all of the force is
being created by your muscles and this stimulates them to grow. While super slow lifting hurts, it is not the best
way to stimulate muscle growth since all it does is accumulate lactic acid in your muscles and fatigue them before
they reach real failure.
Science tells us that Force = Mass (in this case the weight you are lifting) x Acceleration (the increasing speed
at which you lift the weight). Therefore, as long as momentum is not included in the equation, and the weight is
lifted fast but with total control, this is the best way to lift weights. Since you wont be jerking the weights, the
risk of getting injured is not any bigger than the risk of getting injured lifting super slowly.
There is one last thing that needs to be mentioned about lifting speed. If you are lifting a weight that only allows
you to do 5 repetitions, in the mirror it will look like you are lifting the weight slowly even though you are lifting it
as fast as possible. This is due to the fact that the heavier the weight the slower you will be able to move it, even
though you are trying to accelerate it as fast as you can.
What About Forearms, Traps, Rotator Cuff, Adductor and Abductor Exercises?
The reason such exercises are not included in my training program is because I feel that the muscles trained
by these exercises get enough indirect stimulation from all of the basic exercises that are prescribed in these
routines. However, if you feel that these muscles are lagging, feel free to include 3 sets of 10-15 reps at the
end of the workout where the body part in question fits best. For instance, for rotator cuff and trap exercises, I
would include them either at the end of a chest and back workout or at the end of a shoulders workout. Forearms
would be done at the end of an arms workout while adductor and abductor exercises would be done at the end
of a leg workout. Note that since these exercises are auxiliary type of exercises you need not vary the repetition
or set number.
How To Breathe While Performing The Exercises
The correct way to breathe while performing an exercise is to exhale (breathe out) while you are lifting the
weight, and to inhale (breathe in) when you are lowering the weight. For example, if you are doing a bench press,
you breathe in while you lower the weight and breathe out when you start moving the weight away from your
chest.
How Do You Select The Weight For Each Exercise?
The weight you select on each exercise depends on the amount of repetitions that you need to do for a par-
ticular set. If you need to do between 10-12 repetitions for one set, then you need to pick a weight where you fail
(the point at which completing another repetition with good form becomes impossible) between 10-12 reps. This
takes a bit of practice, but after a while you will get to know what weight is the correct one for a certain repetition
56
range. If you pick a weight that allows you to do more than 12 repetitions, you need to increase the weight. If
you do less than 10 you need to decrease the weight. Also, if you are doing 8 sets of 1 exercise, as you continue
to do sets for that same exercise, fatigue will set in and you will not be able to continue using the weight that you
chose at the beginning. If you perform a set where you were not able to do the recommended amount of repeti-
tions, then decrease the weight so that in the next set you are able to do so.
Overtraining
Overtraining is a condition caused when the body is taxed beyond its ability to recover. The main causes for
this are long workouts, too much volume (too many sets and reps) and a poor diet. People with this condition
lose muscle mass, feel weak, have trouble sleeping, lose appetite, feel lethargic and tired, and may even get
depressed.
The way I designed this system, it will be nearly impossible for you to overtrain (assuming that you are follow-
ing the nutrition and the rest recommendations to a T), because when you are almost at the point of overtraining
during a loading phase, we back off and go to a growth phase. After the growth phase you go into active recovery
so that the nervous system has a chance to recover from the heavy lifting that was imposed in the previous weeks.
The ample nutrients provided by the diet along with the recommended supplements and rest schedule also elimi-
nate the possibility of becoming overtrained.
Do not confuse the loss of strength that you will experience on the Loading Phases with overtraining.
Remember we are taxing the body like this on purpose so that it responds with amazing growth during the
Growth Phases. For the purposes of this manual, overtraining is a state of mind and does not exist.
Note: Keep in mind that if you do not get enough sleep or enough nutrients in your body, you will over-
train. If this happens to you, just go back to the Active Recovery Phase and then start over with the last
Loading Phase that you were on.
The Myth Of The Hard Gainer
Here is where I am going to piss a few people off. Thank God for the First Amendment.
In bodybuilding magazines they have been talking (for close to a decade now, I think) of these poor guys
that have the bad luck of having poor genetics and not being able to grow muscle. For these guys, the
recommended antidote is abbreviated routines that are performed very infrequently. Well guys; I am here to
say that this is a bunch of B.S.!
First of all, my research with people that have problems gaining weight indicates that the limited amount of
volume recommended in these routines is far too low and infrequent to stimulate any muscle growth. Only people
that are grossly over trained and then switch to a schedule like this make gains on such a program. Also, once
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the body is completely recovered and gets used to this type of abbreviated program, the gains come to a halt. In
other words, a change of routine is necessary for continued gains. (Thats why the program recommended in this
manual works so well, because we use this principle of loading and unloading to our advantage).
Second, when you are skinny or fat before you start weight training, who the hell can tell you if you have good
genetics or not? When I started training, I asked a gym owner for advice on how to get big calves. He told me
that I had bad genes for calves and that I was never going to be able to get them big. His advice was to do 1 set
of calves 3 times a week on one of his Nautilus Machines and live with poor calves forever. I changed gyms, used
the calf machine at the new gym, and pounded my calves away with a vengeance. Now at 55 tall, my calves
measure almost 17 inches and I do calf raises with over 900 pounds for reps. Poor genes? You tell me.
Granted, some people do grow faster than others. However, by following the program laid out in this manual, I
can guarantee you that you will grow and that you will look the way you want to. Muscles are designed to respond
to stress and if you stress them the correct way, allow them to recover, and nourish them, they will grow!
So forget about the hard gainer myth, forget about overtraining and any other excuses for not growing. Lets
train hard, eat right, rest and blow up with muscle mass!
What if you cannot train the required number of days that your body type needs?

I believe that everyone should be able to get an hour a day to exercise and take care of their bodies. However
if you still think you cant, I have 3 alternative solutions for you:
Alternative 1
If you cannot train over the weekends, then train for 5 days a week. This variant will not affect results
in a negative way significantly for the endomorph. Use the following scheme:
Week 1 (Active Recovery)
Mon: Full Body; Th: Full Body
Week 2 (Loading Phase):
Mon: Workout#1; Tue: Workout#2; Wed: Workout#3; Th: Workout#1; Fr: Workout#2
Week 5 (Growth Phase):
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Alternative 2
Train four days a week. In this routine you perform Day 1 on Monday, Day 2 on Tuesday, Day 3 on
Thursday and Day 1 on Friday again. Next week you will perform Day 2 on Monday, Day 3 on Tuesday, Day
1 on Thursday, Day 2 on Friday again and so on. This routine option works very well for a mesomorph and
an ectomorph with good recuperative capabilities. Endomorphs that wish to follow this schedule will need
to do aerobic activity on the days off in order to stimulate their metabolism. This split provides too much
rest for the sluggish metabolism of most endomorphs.
Use the following scheme:
Mon: Full Body; Th: Full Body
Mon: Workout#1; Tue: Workout#2; Th: Workout#3; Fr: Workout#1
Members Discussion Section For 3 Day Per Week BRE Training
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http://www.losefatandgainmuscle.com/members/forumdisplay.php?f=34
Alternative 3
Train three days a week. The only problem with this alternative is that you train your muscles only once
a week, so unless you are an ectomorph (or just training in order to lose weight and shape your muscles),
you wont be getting the same level of results that you could be getting with the other options. However,
you will get results and they will be much faster than the ones you get with conventional training, so dont
get bummed out about it. If your goal is to compete in bodybuilding, this alternative will take you there. It
will just take a little longer. Again, endomorphs that follow this option should definitely do aerobic activity
on the days off from training.

Monday
Chest & Back
Wednesday
Shoulders and Arms
Friday
Legs
Mon: Full Body; Fr: Full Body
Mon: Workout#1; Wed: Workout#2; Fr: Workout#3
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Members Discussion Section For 3 Day Per Week BRE Training
Other Frequency Options
Other frequency options for the bodybuilder are available below. I will discuss the advantages and who would
benefit the most from them.
Three days on, one day off. This option is another ideal option for the endomorph. While the six days
on/one day off routine presented in this book is ideal to get the endomorph to lose fat quickly, once the
endomorph has gone down to say 8% body fat, this option may prove to be the ideal frequency for gaining
muscle and losing fat. The reason for this is that there is more rest built into the system (muscles grow
when they rest) while yet providing the frequency that endomorphs require. Using this split, each body part
is trained twice in a period of 8 days (day 1, day 2, day 3, off, day 1, day 2, day 3, off). As I mentioned
previously, dont think of loading and growth phases in terms of weeks. Instead, think about them in terms
of workout cycles (day 1, day 2, and day 3 are a single workout cycle). For instance, note that Week 1 of
the Loading Phase has two cycles. Then we increase the volume for week 2, which also has two cycles.
We also increase the volume for week 3, which consists of two cycles as well (note that the Loading Phase
consists of 6 workouts total). So, in order to follow the suggested workout routine using this split, just do
two cycles, then follow the instructions for the following week for two more cycles, and follow the instructions
for the final week of the phase for two more cycles. After this, change phase and continue in this manner.
As you can see, your Loading and Growth Phases may start on any day of the week. (Note: After a Growth
Phase is done, rest 2 days, perform the first Active Recovery Workout, rest 2 more days, do your second
Active Recovery Workout, and then, after 2 more rest days, you can start with your next Loading Phase).
Two days on, one day off. This option is probably the ideal one for mesomorphs that want to gain muscle
mass and strength. In this option each body part is trained twice in a period of 9 days (day1, day 2, off,
day 3, day 1, off, day 2, day 3, off). Again, you cannot think of loading and growth phases in terms of
weeks. You need to think about them in terms of workout cycles (day 1, day 2, and day 3 are 1 workout
cycle). Every 6 workout cycles, change the phase that you are on. . After a Growth Phase is done, rest 2
days, perform the first Active Recovery Workout, rest 2 more days, do your second Active Recovery Workout,
and then, after 2 more rest days, you can start with your next Loading Phase.
Two days on, one day off, one day one, one day off. This is a more recovery-oriented version than
the two days on, one day off split. Using this split, each body part is trained twice in a period of 10 days
(day 1, day 2, off, day 3, off, day 1, day 2, off, day 3, off). This option is ideal for most ectomorphs and
also good for mesomorphs that are more concerned with gaining mass during the off-season, provided that
they do aerobic activity on the days off. This still may be too high of a frequency for the most extreme of
ectomorphs, however. Be sure to not think of loading and growth phases in terms of weeks. You need
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61
to think about them in terms of workout cycles (day 1, day 2, and day 3 are a workout cycle). Every 6
workout cycles, change the phase that you are on. After a Growth Phase is done, rest 2 days, perform the
first Active Recovery Workout, rest 2 more days, do your second Active Recovery Workout, and then, after 2
more rest days, you can start with your next Loading Phase.
Missing Workouts
Missing workouts is unacceptable. There are 24 hours in a day and a way to always get a workout pro-
vided that the determination is there. Missing workouts jeopardizes your growth and destroys a bodybuilders
mindset. However, if for some reason you are not able to train, you should make up the missed session the
next day, even if that means training twice a day. However, dont make a habit of missing training sessions.
This limits the results you can achieve. Because of this, make sure that you choose a program that fits in
with your lifestyle and will allow you not to miss any workouts. If you really have a hectic lifestyle (you work
90-hour weeks all the time for instance) then you will be better off by choosing Alternative 3 than by trying
to train 6 days a week and missing workouts left and right.
Aerobic Training
Members Discussion Section For Aerobic Training

Aerobic training, such as walking or running on a stationary bike, is a good way to accelerate the fat burning
process as long as it is not overdone and as long as it is used in addition to a good weight training program. It
should never be used as a substitute for weight training since it does not permanently increase your metabolism
and it does not have the ability to re-shape your body. In order for aerobic exercise to be effective, it needs to be
performed within the fat-burning zone. Your pulse (how fast your heart is beating per minute) determines this
zone. The fat burning zone formula is the following:
Fat burning zone=220-(Your Age) x (.75)

The result of your formula will give you an approximate value of how fast your heart should be beating per
minute in order to burn fat most effectively. For example, a 20-year-old would need to reach a pulse in the
neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that
this is not an absolute figure; it is merely an approximation. So as long as you are plus or minus 10 beats from
the number that the formula provides you with, you can rest assured that you will be burning a large proportion
of fat during your aerobic exercise.
Another important point is that in order for aerobic exercise to be an effective fat burner, it needs to be per-
formed at the appropriate times. There are two times that aerobic exercise is most effective at burning fat. The
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first time is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to
prevent dehydration and catabolism (muscle being used as fuel). When performed at this time you burn 300%
more body fat than at any other time in the day because your body has very little glycogen (stored carbohydrates
[sugar]) in the system to burn, so it has to go directly into the fat stores in order to get the energy necessary to
complete the activity.
The other time where aerobic exercise is effective is immediately after the weight training session. When aero-
bic exercise is not performed first thing in the morning, or after the weight training workout, it takes your body
approximately 20 to 30 minutes to start burning fat. That is how long it takes the body to deplete its glycogen
stores and switch to a fat-burning environment. Therefore, it would not be efficient to perform aerobic exercise by
itself at any other time during the day, because you would need to perform it for 20-30 minutes just to get to the
fat burning stage and for an additional 20 minutes just so that you burn an appreciable amount of fat. This would
give a grand total of 50 minutes a day. In my opinion, I dont think that aerobic exercise should be performed for
more than 6 sessions a week of 40 minutes a day. More than this amount would put you at risk of losing muscle
mass. Remember that more is not always better, and this is especially true when it comes to aerobic exercise.
Good forms of aerobic exercise are: stationary bike, fast walking (also can be done on a treadmill), stair step-
per, fitness rider, rowing machine, or any other form of cardiovascular activity that would raise your heartbeat to
the fat burning zone.
Aerobic Exercise Frequency
As far as frequency is concerned, I feel comfortable recommending 3 to 4 sessions of 20-30 minutes each
for male bodybuilders. If a contest is approaching, then I would gradually increase the activity to no more than 6
sessions a week of 30 minutes. Remember, it is those long hours on the bike that cause bodybuilders to look like
POWs on the stage the day of the show.
For women, due to their higher concentrations of estrogen in the blood and due to the fact that they have
less muscle mass than a male, more frequent aerobic activity is beneficial. Therefore, I recommend 4 sessions of
20-40 minutes and if a contest approaches, I would gradually increase the activity to no more than six sessions
of 40 minutes each.
Cycling of Aerobic Activity
During the off season, you may choose to cycle your aerobic activity in the following manner in order to
prevent your body from adjusting to a specific pattern:

1) Change the type of aerobic activity periodically.
2) Cycle the duration of the activity. For example, a male bodybuilder who performs 3 sessions a week may
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do 20 minutes of aerobics on weeks 1 & 2, 25 minutes on weeks 3 & 4, and finally 30 minutes on weeks 5 & 6.
A female bodybuilder can use the same pattern as well (e.g., 4 sessions performed for 20 minutes in weeks 1 &
2, 30 minutes in weeks 3 & 4, and finally 40 minutes on weeks 5 & 6). This form of cycling will keep the workouts
interesting, and it will also prevent the body from permanently adjusting to a given length of the activity. Remem-
ber, when the body adapts to a particular activity, it will be tougher to reach the fat burning zone and therefore it
will be harder to use aerobic exercise as a weapon against fat.
If you have any questions on the BRE Aerobic program you can ask them on the discussion forum, I am always
here to help.
Members Discussion Section For Aerobic Training

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Chapter 3:
Nutrition
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The second component of the formula for success is nutrition. Nutrition is what gives us the raw materials
for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never
be reached. Well now discuss the characteristics of a good nutrition program and well also go over nutrition
basics.
Characteristics of a Good Nutrition Program
1) A good nutrition program should favor smaller and more frequent feedings throughout the day (every
two to three hours) instead of two or three large ones. For bodybuilders, frequent feedings are of particular
importance, since after three to four hours of no food your body switches to a catabolic state (a state in
which you lose muscle!). The body believes that it is starving and it starts feeding itself on lean muscle
tissue and it prepares to store calories as fat. Bad scenario!
2) Every meal should have carbohydrates, protein and fat in the correct ratios.
Having a meal that is not balanced (for example an all-carbohydrates meal) wont yield the desired results.
Every macronutrient has to be present in order for the body to absorb them and use them properly. If you eat just
carbohydrates in one meal without anything else, your energy will crash in about 30 minutes and your body will be
storing any carbs that were not used as fat. This is because insulin levels (a hormone secreted by the pancreas
in response to an intake of carbohydrates) skyrocket when too many carbs are released into the bloodstream.
In order to get rid of the excess carbs, insulin first restores your glycogen (stored carbohydrates) levels in the
liver and the muscles. Once glycogen stores are full, then the rest of the carbs get stored as fat! Since all of the
excess insulin took care of all of the carbs that were taken in, you get an energy crash due to low blood sugar
levels, which in turn also makes you crave sweets and makes you hungry.
Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into
muscle because it is difficult for the body to absorb protein in the absence of carbs. Why? There is no insulin
in the system to deliver the protein into the muscle cells, as carbs are the nutrient largely responsible for insulin
release. In addition, the ratios for each particular macronutrient have to be correct in order to get the results
you want. Well talk about the exact ratio that each body type should use after we first discuss some nutrition
basics.
Nutrition Basics
There are 3 macronutrients that the human body needs in order to function properly.
A) Carbohydrates:
Carbohydrates are your bodys main source of energy. When you ingest carbohydrates, your pancreas
releases a hormone called insulin. Insulin is very important because:
1) It causes carbohydrates to be stored in the muscle or as fat.
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2) It shunts amino acids (the building blocks of protein) inside the muscle cell for recovery and repair.
Note: Think of insulin as a delivery truck that takes all of the raw materials and supplies them to the
factories (in this case, the cells) that are producing new products (in our case muscle).
Most people who are overweight and are on low fat/high carbohydrate diets are in that condition because they
eat an overabundance of carbs. Too many carbohydrates cause you to release huge amounts of insulin. When
there is too much insulin in the body, your body naturally turns these excess carbohydrate calories into fat, thus
creating a human fat storing machine. Therefore, it is important that we eat the right amount of carbs.
Now that we have discussed the importance of having just the right amount of carbs, now lets talk about which
foods are the best sources of carbs.
Carbohydrates are divided into two broad categories: complex carbs and simple carbs. The complex carbs give
you sustained energy (timed release), while the simple carbs give you immediate energy. It is recommended
that you eat mainly complex carbs throughout the day, as they are responsible for creating consistent energy
levels for peak performance and daily functions. Simple carbs are great to ingest 20 to 30 minutes right after a
workout, when your body needs simple carbs in order to replenish its glycogen levels immediately. This will help to
speed up the recuperation time and aid in the production of lean muscle tissue. Ingesting simple carbs throughout
the day is not recommended since they are released into the bloodstream too quickly, and if you do not need them
at that specific time, your bodys insulin will help to store the unused portions as body fat.

Below is a list of good carbohydrate sources:
Complex Carbohydrates:
There are two types:
Once again, you should be eating these complex carbs in small portions (portion size depends on body
type), but more frequently throughout the day.
1) Starchy: Old Fashioned Oatmeal, Potatoes, Plain Pasta, Rice (Preferably Brown), Shredded Wheat, Yams,
Whole Wheat Bread, and Corn.
2) Fibrous: Asparagus, Squash, Broccoli, Green Beans, Cabbage, Cauliflower, Celery, Cucumber, Mush-
rooms, Lettuce, Red or Green Peppers, Tomato, Spinach, and Zucchini.
Simple Carbohydrates:
Once again, you should be eating these simple carbs sparingly, primarily after your exercise session.
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Banana, Grapes, Yogurt, Apples, Cantaloupe, Strawberries, and Skim Milk (also contains protein).
B) Protein
Every tissue in your body is made up of protein (i.e. muscle, hair, skin, and nails etc.).
Proteins are the building blocks of lean muscle tissue. Without it, building muscle and burning fat efficiently
would be impossible. Its importance is paramount. Protein helps increase your metabolism every time you eat it by
20-30 percent, and it time-releases carbohydrates (glucose), so you get sustained energy throughout the day.
For the Body Re-Engineering Program, you will consume between 1-1.5 grams of protein per pound of lean
body mass (In other words, if you are 130 lbs and have 16% body fat, you should consume at least 109 grams of
protein, since your lean body mass = 109 lbs). Nobody should consume more than 1.5 grams per pound of lean
body mass as this is unnecessary and the extra protein will either be converted to glucose, excreted out of the
body, or worse, provide excess calories that may get stored as fat.
Good examples of protein include: White Fish, Halibut, Cod, Lean Round Steak, Chicken Breast, Tuna (in
spring water), Turkey Breast, Whey Protein, and Skim Milk (also contains simple carbs).
C) Fats
All the cells in the body have some fat in them. Fats are responsible for lubricating your joints. In addition,
hormones are manufactured from fats. If you eliminate the fats from your diet, your hormonal production will
drop and a whole array of chemical reactions will be interrupted. Your body will start accumulating more body
fat than usual to keep functioning. Because your testosterone production is halted, so will the production
of lean muscle mass. Therefore, in order to have an efficient metabolism we need to consume certain fats.
There are three types of fats: Saturated, polyunsaturated, and monounsaturated.
a) Saturated Fats: saturated fats are associated with heart disease and high cholesterol levels. However,
you do need a small amount of natural saturated fats in your diet to support health and hormonal production.
The best way to obtain it in my opinion is from egg yolks. 1-2 whole eggs a day will add the saturated fat
that the body needs in order to function properly. Now, the fats that have absolutely no place in your diet
are the transfats or partially hydrogenated oils. What are partially hydrogenated oils? These are saturated
fats that have been altered chemically through the addition of extra hydrogen atoms. This chemical manipu-
lation gives these fats unnatural properties that foster fat gain, insulin insensitivity (the cells in your body
lose the ability to let insulin inside them so that the much needed nutrients like amino acids, glucose and
other fats can nourish the cell), blocked arteries, and a whole myriad of other issues. And by the way, it
is much harder to burn these fats off as they have a melting temperature that is much higher than that of
normal fats. Just to put it in perspective, Oleic Acid has a melting point of 13.4 C (56 F). A trans fat has
a melting point of 45 C (113 F). While that is great for extending the shelf life of food items dramatically,
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how can our bodies (which normally operate at around 37 C) be expected to burn these fats? Food for
thought. I wholeheartedly believe that trans fats are one of the reasons why we see so much heart disease,
high cholesterol, diabetes and even cancer these days. Consider these as poison and always stay away from
processed foods.
b) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable
oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated. The best poly-
unsaturated fats however are fish oils and flaxseed oil, which are extremely high in essential fatty acids and
have incredible anti-inflammatory properties as well as many other benefits such as increased fat burning!

c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels.
The best sources of fats are: extra virgin olive oil, nuts like cashews, almonds and peanuts (for those not
allergic to peanuts, of course).
20% of your calories should come from good fats. Any less than 20% and your hormonal production will go
down. Any more than 20% and you start accumulating plenty of fat.
The best sources of fat to consume are: extra virgin olive oil, nuts, fish oils, flaxseed oil and some satu-
rated fats from egg yolks (1-2 per day)
D) Water
Water is by far the most abundant substance in our body. Without water, an organism would not survive
very long. Most people that come to me for advice on how to get in better shape underestimate the great
value of water.
Water is good for the following reasons:
1) Over 65% of your body is composed of water (most of your muscle cells are composed of water).
2) Water cleanses your body of toxins and pollutants that can make you sick.
3) Water is needed for all of the complex chemical reactions that your body performs on a daily basis. Pro-
cesses such as energy production, muscle building, and fat burning all require water. A lack of water would inter-
rupt all of these processes from occurring.
4) Water helps lubricate the joints for increased mobility and decreased joint pain.
5) When the environmental temperature increases, water serves as a coolant to bring the body temperature
down to where it is supposed to be.
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6) Water helps control your appetite. Have you ever felt like you were still hungry after eating a huge meal?
This might very well be an indication that your body is beginning to dehydrate. You will notice that by drinking
water at that time, your cravings will miraculously stop.
7) Cold water increases your metabolism and aids in the breakdown of brown body fat.
In order to determine how much water your body needs each day, multiply your lean body weight by .66. This
indicates how many ounces of water your body needs in a day for optimum function.
Members Discussion Section On The BRE Nutrition Plan
http://losefatandgainmuscle.com/members/forumdisplay.php?f=6
Putting It All Together
In this section, I will discuss how much of the nutrients discussed above an individual from each body type
group should consume. However, before we go into that, lets discuss the definition of lean body mass. Lean
body mass = (Total Weight Fat Weight). Fat weight can be calculated by purchasing a $20.00 skin fold caliper
(I use Accu-Measure) or by having the trainers at your health club (if you are a member of one) check it for you.
Members Tool Body Fat Calculator here:
Now that we have this definition taken care of, lets get to business.
Since there are three different body types that bodybuilders have to be concerned with, lets discuss each
body type separately.
a) Endomorphs
Since endomorphs have a slow metabolism, and the main goal of the endomorph is to gain the maximum
amount of muscle mass while losing fat, their formulas will look like this:
The ratio of nutrients for this group is:

45% Carbs
35% Protein
20% Fats
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Caloric requirements for the endomorph group can be calculated using the following equation:
(Lean Body Mass) x 12 =Total Number of Maintenance Calories for the Day
Once you calculate the total amount of calories you need to take in every day, you need to calculate the amount
of nutrients you need to take in by using the ratios above. This can be done by using the following formulas:
Total amount of carbs for the day = (Total number of calories x 0.45)/4
Total amount of protein for the day = (Total number of calories x 0.35)/4
Total amount of fat for the day = (Total number of calories x 0.20)/9
Once you have calculated all totals, if you are a male, then divide all totals by five and this will give you the
totals you should have in one meal. If you are a female, then divide all totals by four.
Note: To simplify this, I already did all of the calculations for you. Go to Appendix F and find the chart
for Endomorphs.
Members Discussion Section For Endormorph Diet
b) Mesomorphs
Mesomorphs have a faster metabolism than endomorphs, but it is not as fast as that of an ectomorph. There-
fore, their caloric requirements are a little bit higher as well as their carbohydrate requirements.
The ratios for the mesomorph should look like the following:

50% Carbs
30% Protein
20% Fats
Caloric requirements for the mesomorph group can be calculated using the following equation:
(Lean Body Mass) x 15 =Total Number of Maintenance Calories for the Day
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Once you calculate the total amount of calories you need to take in every day, you need to calculate the
amount of nutrients you need to take in by using the ratios above. This can be done by using the following
formulas:
Once you have calculated all totals, if you are a male, then divide all totals by five and this will give you the
totals you should have in one meal. If you are a female, then divide all totals by four.
for Mesomorphs.
Members Discussion Section For Mesomorph Diet
c) Ectomorph
The Ectomorph has the fastest metabolism. The problem with such a fast metabolism is that it eats both fat
and muscle for fuel if there are not enough carbohydrates in the system to burn for energy. This is exactly the
opposite problem of the endomorph since the endomorphs metabolism burns carbs pretty slowly, so an excess
of them gets easily stored as fat. Therefore, the ectomorph not only needs the highest caloric base but also the
highest amount of carbohydrates supplied frequently throughout the day in order to avoid burning muscle as
energy in the absence of sufficient carbohydrates.

The ratio of nutrients for this group is the following:

55% Carbs
25% Protein
20% Fats
Caloric requirements for the ectomorph group can be calculated using the following equation:
(Lean Body Mass) x 18 = Total Number of Maintenance Calories for the Day
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Once you calculate the total amount of calories you need to take in every day, you need to calculate the amount
of nutrients you need to take in by using the ratios above. This can be done by using the following formulas:
Once you have calculated all totals, if you are a male, then divide all totals by six and this will give you the totals
you should have in one meal. Females should have five meals a day. The reason for more frequent meals is that,
like I said previously, the ectomorph has to be supplied with nutrients constantly or else he/she will start to burn
his/her own muscle mass for energy.
for Ectomorphs.
Members Discussion Section For Endomorph Diet

Calorie Cycling
Calorie cycling is the secret to preventing your body from adapting to the nutritional program you are follow-
ing. This technique allows you to gain enormous amounts of muscle mass without getting fat and also allows you
to lose body fat without slowing down your metabolism. The technique is really simple and its implementation
depends on the goal that you have.
The body has limited adaptive capabilities. It does things best if you do one thing at a time. Therefore, it
is best to either gain muscle mass while maintaining body fat levels the same or to lose body fat without losing
muscle mass. Which goal should you pick? Ill make it simple for you. If you are above 10% body fat, lose body
fat first. If you are at 10% body fat or less, then gain muscle.
Gain Muscle Mass Without Increasing Body Fat Levels
1) Determine your lean body mass (LBM).
2) Determine to what body type category you belong to.
3) Go to the appropriate daily macronutrient chart in Appendix F and find where your LBM is. This will tell
you your maintenance number of calories.
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4) Add 700 calories to that number. This is the number of calories you will take in from Monday through
Friday. Use the same chart in Appendix F to see how many grams of carbs, protein and fats you will need at this
new higher caloric level. Once you add the 700 calories to your maintenance number, go to the caloric value in the
chart closest to your result. For example, if your maintenance caloric level is 3,000 calories, then add 700 calo-
ries to that. The new value is 3,700. Go to your chart and find the closest value to this. This new value will give
you the amount of carbs, protein and fats that you will need to take in during each day of the weekdays. If you
are an endomorph or a mesomorph, divide the amount of carbs by 5 and this gives you the amount of carbs that
you need in one meal. If you are an ectomorph, divide the amount of carbs by 6 and this gives you the amount
of Carbs that you need in one meal. Repeat the same procedure to calculate the amount of Protein that you will
need in one meal. (Note: Dont worry about counting fats. Just concentrate on keeping fats to a bare minimum.
As long as you follow the supplementation program that we recommend for including essential fatty acids in your
diet, you will not incur a fat deficiency.)
5) On Saturday and Sunday, only take in your maintenance amount of calories in order to lose body fat and
shock the system to prevent it from getting used to your weekday dietary regimen. Use the chart in Appendix F
to see how many grams of carbs and protein you will need to take in during each day of the weekends. If you
are an endomorph or a mesomorph, divide the amount of carbs by 5 and this gives you the amount of carbs that
you need in one meal. If you are an ectomorph, divide the amount of carbs by 6 and this gives you the amount
of Carbs that you need in one meal. Repeat the same procedure to calculate the amount of Protein that you will
need in one meal
Lose Body Fat Without Losing Muscle Mass
1) Determine your lean body mass (LBM).
2) Determine to what body type you belong to.
3) Go to the appropriate daily macronutrient chart in Appendix F and find where your LBM is. This will
tell you your maintenance amount of calories. This maintenance amount is the amount of calories you will
take in from Monday through Friday. The caloric deficit needed to lose body fat will be created by the weight
training and cardiovascular workouts.
4) If you are an endomorph or a mesomorph, divide the amount of carbs by 5 if you are a male and
by 4 if you are a female. This gives you the amount of carbs that you need in one meal. If you are an ec-
tomorph, divide the amount of carbs by 6 if male and 5 if female and this gives you the amount of Carbs
that you need in one meal. Repeat the same procedure to calculate the amount of Protein that you will need
in one meal. (Note: Dont worry about counting fats. Just concentrate on keeping fats to a bare minimum.
As long as you follow the supplementation program that we recommend for including essential fatty acids in
your diet, you will not incur into a fat deficiency.)
5) On Saturday and Sunday take in your maintenance amount of calories plus 500 more in order to
shock your metabolism and prevent it from slowing down (e.g.: If your maintenance is 2000 calories, take
in 2500 on both Saturday and Sunday). Use the chart in Appendix F to find the new caloric intake (your
maintenance number plus the 500 calories) and see how many grams of carbs and protein you will need
to take in during each day of the weekends. If you are an endomorph or a mesomorph, divide the amount
74
of carbs by 5 and this gives you the amount of carbs that you need in one meal. If you are an ectomorph,
divide the amount of carbs by 6 and this gives you the amount of Carbs that you need in one meal. Repeat
the same procedure to calculate the amount of Protein that you will need in one meal.
NOTE: Good rule of thumb for fats is to take 1 tablespoon of flax oil or fish oils for every 100 lbs of LBM.
So if you are 150lbs then you need 1-1/2 tablespoons of flax oil or fish oils per day.
If your unsure about any of the calorie cycling methods which are vital to your success in either gaining muscle
or losing fat and retaining muscle then please dont hesitate to ask me about it on the Members Discussion Fo-
rum.
Members Discussion Section For BRE Nutrition / Calorie Cycling etc

Choosing What to Eat
One of the biggest challenges that we face when starting a diet is deciding what to eat everyday. Now that you
have calculated the amount of carbs, protein and fats you need for each meal, you need to choose what foods
to eat. For this purpose the food groups table found on the next page contains the food values for the foods we
recommend you eat. It is very accurate.
However, with so much food processing going on in the food industry these days, it can get tricky. If you
happen to discover a discrepancy between the nutritional information on a food label and the chart, believe the
food label instead, as we do not have crystal ball and cannot tell what additives they might have decided to add
to their ingredients.

Food Group Tables
For the post-workout meal, choose items from Group A and Group C in order to create a balanced meal. For
all other meals, choose items from Group A, Group B, and Group D in order to create a balanced meal. Remem-
ber to adjust the serving size depending upon the amount of nutrients that you require per meal (remember your
calculations? Go back and figure them out if you havent already).
Group A-Proteins
Food Grams Food Grams
Chicken Breast (3.5 oz broiled)
Tuna Fish (Spring water) 3.5 oz
Turkey Breast (3.5 oz broiled)
Whey Protein (2 scoops)
35
35
28
20
White Fish (3.5 oz broiled)
Halibut (3.5 oz broiled)
Cod (3.5 oz broiled)
Round Steak (3.5oz Broiled)
31
31
31
33
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The rules in choosing foods:
1) Always try to use natural foods. Avoid using canned or pre-prepared types of foods as they usually
contain too much fats, sodium and carbs.
2) Stay within plus or minus 10 grams of the recommended amount of carbs and proteins. Remember to
keep fats to a minimum.
3) Always choose low-fat protein sources. If you eat really low-fat meals, dont worry about incurring a fat
deficiency since the supplements program takes care of the need for essential fatty acids. Besides, there are
trace amounts of fats even in the low fat protein sources that we choose.
4) If you choose to include skim milk in your diet, remember that it not only has protein (8 to 9 grams for
every 8 ounces of milk), but also simple carbs (12 to 13 grams for every 8 ounces of milk). Therefore, count
milk as both. Note that since the carbs in milk are simple carbs, this food item should only be used in the post
workout meal. However, if due to your schedule, you need to include more protein shakes throughout the day,
and the carbs that you will rely on are those found in skim milk, ensure that you add a teaspoon of flaxseed oil to it
as the oil will slow down the release of the simple carbs into the bloodstream. Bodybuilders interested in compet-
Group D-Fibrous Carbohydrates
Asparagus
Broccoli
Cabbage
Celery
Mushrooms
Red or Green Peppers
Spinach
25
25
25
25
25
25
25
Squash
Green Beans
Cauliflower
Cucumber
Lettuce
Tomato
Zucchini
25
25
25
25
25
25
25
Food (10 oz serving) Grams Food (10 oz serving) Grams
Apple (1 serving)
Cantaloupe
Strawberries 1 cup
15
25
09
Banana (6 oz)
Grapes (1 cup)
Yogurt (1 serving)
27
14
27
Group C-Simple Carbohydrates
Baked Potato (3.5 oz broiled)
Plain Oatmeal cup dry
Plain Pasta 1 cup
Whole Wheat Bread 1 slice
21
27
44
12
Rice (white or brown) 2/3 cup
Shredded Wheat cup dry
Corn cup
Yams (3 oz broiled)
31
31
31
21
Group B-Complex Carbohydrates
Food Grams Food Grams
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ing should, however, eliminate any dairy products from the diet as these products tend to make you retain water
and the lactose makes it harder to get to the desired low body fat percentage required for contest condition. In
addition, whole wheat products should also be minimized during this phase, as they may contain estrogens that
would make it harder to lose fat.
5) Try to include Fibrous Carbs in at least two meals.
Cooking Tips
If you want to achieve your Body Re-Engineering goals, proper food preparation is essential! Follow the guide-
lines below to ensure proper food preparation:
Eat vegetables raw or slightly steamed. If boiling, be careful not to overcook or you will lose the nutri-
tional value of the vegetables.
Do not fry. Always broil, grill, steam or bake (broiling, grilling and steaming are better as they allow fat to
drain while cooking).
Trim all fat from meat and remove skin from poultry prior to cooking.
Do not use salts, butter, oils, or sugar while cooking. Experiment with herbs, non-salt seasonings, lemon
juice, vinegar, garlic and pepper, even a touch (1 Tbsp; not a bottle) of some white or red wine. Occasional use
of salsa, low sodium soy sauce, catsup, and mustard to enhance meats and vegetables are OK if used sparingly
(1 Tbsp). Minced white or green onions are also excellent for seasoning.
Beverage Tips
Many dieters, due to their lack of nutrition knowledge, can literally destroy their diets without realizing that
theyre doing it. The culprit? Drinking the wrong beverages.
Drink plenty of water daily. Your recommended fluid intake should be 0.66 x body weight in ounces per
day.
Absolutely no regular sodas or fruit juices, even the ones that claim to be all natural, as there are way
too many simple carbs in these beverages. For example, the average soda contains 40 grams of sugar while an
8-ounce serving of the average fruit juice contains between 25-35 grams of simple carbs!
Crystal Lite beverages and decaffeinated tea/coffee are OK as long as they are used in moderation; how-
ever, remember that your main beverage should be water.
Avoid all alcohol as it lowers testosterone levels and it is great for accumulating fat!
The Importance of Preparing Food Beforehand
Preparation is crucial to the success of your dietary program. If you are not prepared, you will fail! The reason
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for this is that life is too hectic nowadays to be eating five or six times a day without a little bit of preparation.
What my wife and I do is prepare our food the night before and store it in individual containers (e.g., reusable
plastic containers that can commonly be found in the grocery store). Each container has a place for complex
carbs, a place for fibrous carbs and a place for protein. Also, protein shakes are prepared the night before and
stored individually in containers. When the following day comes, all I have to do is take out the container that has
breakfast, heat it up and eat. Then I grab the container for lunch and two protein shakes, stick them in the cooler,
and go to work. I always take my 50-ounce water bottle everywhere I go. No need to dehydrate at work. When I
come home, I take out the container for dinner, re-heat it, eat it, and prepare the food for the following day (after
washing the containers, of course!).
If you think you will be able to stick to the plan without being prepared, believe me, you are in for a surprise.
You will either end up eating the wrong kinds of food or missing meals. You will definitely end up spending more
money because eating out is not cheap. Therefore, remember to be prepared!
Meal Frequency and Work
Since I work like the rest of us, choose one of the two alternatives below in order to accommodate our meal
frequency dilemma:
1) Eat five (or six if you are an ectomorph) real meals a day by convincing your boss to let you have three 15
minute breaks a day instead of one long break, so that you can eat your meals (Meals 1 and 5 are eaten at home;
for an ectomorph meal 6 is also eaten at home).
2) Have a real meal during lunch and then have a protein shake on your morning and afternoon breaks. This
way you will have real food for your breakfast, lunch and dinner and protein shakes for the other two meals. If
you are an ectomorph, you can do the same, except that the last meal of the day you can also make a real meal
if you choose to, since you will be eating it at home.
Rules On Protein Shakes
I would rather have you eating as much real food as possible, but if you are too busy to fix a good
bodybuilders breakfast, then go ahead and substitute a shake for breakfast, as well. My only requirement
is that you eat at least two real meals a day. However, the more real meals that you can eat, the better
results you will have. This is of particular importance when a contest is approaching.

Troubleshooting Your Caloric Intake
The formulas above (the ones that were used to create the charts in Appendix F) are pretty accurate. However,
there are some people that have a higher than usual metabolism and others a slower than usual metabolism.
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Therefore, an ectomorph with this problem may find himself losing muscle weight at the prescribed number
above and an endomorph may find himself gaining fat weight. If this is the case, dont panic! The solution for
the ectomorph is to add an extra 500 calories to the result of his formula for daily calories. This will represent his
new maintenance amount.
Then follow steps 4 and 5 described at the Gain Muscle Mass Without Increasing Body Fat Levels section
above but using the new maintenance number. After two weeks he should assess how this is working by
measuring his lean body mass. If he is still losing weight after two weeks, he should then again increase
his calories by an additional 500 and repeat the process until he finds the caloric range that allows him to
gain muscle mass without adding additional body fat.
The solution for the endomorph that is getting fat at his current caloric level is to follow the same pro-
cess described above, with the exception that the endomorph needs to subtract 200 calories from his initial
maintenance number instead of adding, and then follow steps 4 and 5 of the section Lose Body Fat without
Losing Muscle Mass.
Having said this, however, we should remember that when you are adding muscle mass, you will gain some
body fat. Therefore, lets say that you are at 9% body fat, like myself, and have a 31 inch waist (measured at
the umbilicus), like me again. If your goal is to gain muscle, then continue using a high calorie diet during the
weekdays (maintenance calories + 700) and a lower caloric one (maintenance amount) during weekends until
you reach 10% body fat. At that point, switch to a fat loss cycle by lowering calories during the weekdays (main-
tenance - 500), and increasing them during the weekends (maintenance + 700). Keep doing this until you go
below 10% body fat. Then, you can either continue to lose fat until you get down to 6% body fat, or go back to
just gaining muscle.
If your unsure or have any questions regarding your calorie intake etc then simply post your questions
on the forum.
Nutrition
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Chapter 4:
Supplements
80
Usually, people think that supplements are the most important part of a bodybuilding or weight-loss program.
The real truth is that supplements are supplements. Supplements do not make up for improper training, or lack
thereof, or a crappy diet. Supplements only work when your diet and your training program are already perfect
and in balance with one another.
Nutritional supplements are good because they can prevent us from having to deal with nutritional deficien-
cies. The increased activity levels from your new exercise program will place greater demands for vitamins and
minerals on your body, which will increase the probability of you suffering a deficiency without supplementation.
We cannot rely solely on foods nowadays to provide us with all the vitamins and minerals that our bodies need
because the processing of foods before they get to the supermarket, the cooking process, and environmental
factors rob them of many of their vitamins and minerals.
If you are deficient in one or more nutrients your body may not be able to build muscle or burn fat properly.
Look at supplementation as an insurance policy for avoiding possible nutritional deficiencies.
Now that we know why supplements are a good addition to our training and nutrition program, lets and see
which supplements are important additions to our daily diet.
A Potent Multiple Vitamin and Mineral Formula with Extra Calcium
A multiple vitamin and mineral formula with extra calcium is essential to ensure that our body operates at maxi-
mum efficiency. Why? On a very simplistic level, without vitamins and minerals it would be impossible to convert
the food that we eat into hormones, tissues and energy.
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the
actions of proteins that cause chemical reactions such as muscle building, fat burning, and energy production.
There are two types of vitamins:
a) Fat-soluble vitamins-they get stored in fat and therefore, if taken in excessive amounts, will become
toxic. These include vitamins A, D, E, and K.
b) Water-soluble vitamins-they are not stored in the body and include the B-Complex vitamins and
vitamin C.
Minerals are inorganic compounds (not produced by animals or vegetables) whose main function is to ensure
that your brain receives the correct signals from the body, that there is a balance of fluids in the body, that muscu-
lar contractions happen, and that energy production runs at peak efficiency. In addition, they are also responsible
for building muscle and bones. There are two types of minerals:
a) Bulk minerals: They are named Bulk because the body needs them in great quantities (in the order
of grams). They include calcium, magnesium, potassium, sodium, and phosphorus.
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81
b) Trace minerals: They are named Trace because the body only needs them in minute amounts, usually
on the order of micrograms. These include chromium, copper, cobalt, silicon, selenium, iron and zinc.
Sources:
You have to be very careful with what type of vitamin and mineral formulas you choose, as some dont
always contain what the labels claim (thanks to unscrupulous manufacturers), and some come from such poor
sources that they are not absorbed very well by the body. To discuss brands and recommended formulas
please visit the Body Re-Engineering Forum.
Quantity: Take as directed.
Members Discussion Section For Multivitamin Usage
Chromium Picolinate
Chromium Picolinate is a mineral that may enhance the effects of insulin, the hormone that pushes amino ac-
ids (protein) and carbohydrates into the muscle cell. As we have previously discussed, insulin is one of the most
anabolic hormones in the body; it determines if the food that you eat is going to be used for muscle production,
energy production or fat production. When insulin is secreted in moderate levels, it aids in muscle and energy
production. In excessive levels it only promotes fat storage.
Chromium Picolinate may upgrade insulins capability to produce muscle and energy by making the cells in
the body more prone towards accepting this hormone (in other words, enhancing insulin sensitivity). In doing so,
it may help you to gain muscle and lose fat faster as insulin will now be able to deliver the desired nutrients to
the muscle cell. Chromium may also keep blood sugar levels stable, thereby preventing insulin levels from going
high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. If you take
chromium and continue to pig out, you will still not lose fat. As the saying goes, you cant have your cake and
eat it too!
Sources:
All chromium picolinate on the market is manufactured by a company called Nutrition 21; it is sold at
stores like GNC, Eckerds, Wal-mart and Walgreens.
Quantity:
Take 200 mcg with the post workout meal, and with breakfast on days off.
Members Discussion Section For Chromium Picolinate usage
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Vitamin C
Vitamin C is a water-soluble vitamin that may improve your immune system and may also help you recover
faster from your workouts by suppressing the amount of cortisol (hormone that breaks down muscle and aids in
the accumulation of fat) that is released by your body during a workout. This is the only vitamin that may be taken
in larger quantities. Because it is a water-soluble vitamin, the body will not store it. Research shows that if taken
an hour before a workout (1000mg dose) it may significantly reduce muscle soreness and speed recovery.
(Important Note: Ensure that your water intake during the day is adequate; bodyweight x 0.66 = ounces of
water per day. Also ensure that you do not have a history of kidney stones as if you do, then it is not advisable
that you take Vitamin C in these large quantities. As always, when in doubt, consult with your doctor).
Sources:
Any health food store or drug store.
Quantity:
1000mg (1 gram) three times a day: once with breakfast, once an hour before your workout, and once
with the post workout meal.
Members Discussion Section For Vitamin C usage
Meal Replacement Powders Containing Whey Protein, Whey Protein Powders or Meal Re-
placement Bars
Because of hectic schedules, it is sometimes nearly impossible to eat the four to six perfectly balanced daily
meals that are required to get in shape. Therefore, these supplements can be used as fast foods. They are easy
to prepare (if it is a protein bar then no preparation is required) and the formulas that are available on the market
today are as good as a milkshake from any fast food chain (or candy bars). We recommend you use them as your
mid-morning and mid-afternoon snacks if at these times you cannot have real food. If you are one of the many
people that hate breakfast, you may go ahead and have one for breakfast, as well.
Preparation Instructions:
If you purchase the full meal replacements, all that you have to do is mix the packet with 16 ounces of
water and you are ready to go. In general these packets are designed for men so if you are a woman they
contain more protein and carbs than you need. If this is the case, then just mix half of the packet with only
8 ounces of water or purchase a formula designed for women like Lean Body for Her.
If you purchase protein powder, youll need to mix it with at least 8 ounces of skim milk, or 6 ounces of water,
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and perhaps add some pieces of fruit to the drink in order to balance out the carbs (great for the post-workout
meal). If you use skim milk, the exact quantity required depends on the amount of nutrients desired for the
meal.
For non post-workout meals it is recommended that no fruits are used. Instead, mix with water and have
a separate serving of complex carbs with it (such as brown rice or a baked potato). Otherwise, use skim milk
and ensure that a teaspoon of flaxseed oil is added in order to reduce the rate at which the simple sugars
in the milk are released into the body. Remember that simple sugars are usually released too quickly into
the bloodstream and if the body does not need them at that specific time, they get stored as fat. However,
adding the flaxseed oil or fish oils not only provides us with essential fatty acids that we need, but also slows
down the simple sugar release.
If you purchase a protein bar, no preparation is required. Again, if you are a woman, ensure that the protein
bar chose has the right amount of protein for you in it. If it has too much protein, then just consume half of the
bar.
Sources:
Once again, you have to be very careful with the type of meal replacement or protein formulas you
choose. Some dont contain what the label claims and some come from poor sources and are not absorbed
well by the body.
For a discussion of the best meal replacement powders, protein powders and bars please visit the Body
Re-Engineering Forum.
Quantity:
For Meal Replacements:
Men: 1 packet mixed with water.
Women: 1/2 packet if product is not designed for them.
For Protein Powders: Serving size varies depending on how much protein you need at that particular meal.
For Protein Bars:
Men: 1 bar.
Women: 1/2 bar if product is not designed for them (depending on the total amount of protein of the bar in
question).
Members Discussion Section For MRP usage

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Fish Body Oil Capsules or Flaxseed Oil
If you follow a very strict low-fat diet youll find that you begin to start having trouble keeping your strength up
and losing fat. It is really easy to incur a fat deficiency when your diet is really clean. Add 9 capsules of 1000 mg
of fish body oils a day (3 with breakfast, lunch and dinner) to take care of the problem.
Fish body oils may also have an anti-catabolic effect (protects muscle from breaking down) and may enhance
the bodys ability to burn fat by improving insulin sensitivity (the cells ability to accept insulin). They may also
help with testosterone production as well as cholesterol reduction. And if that werent enough, they may also have
antioxidant properties and protect the heart!
As you can see, they are a really great supplement to add on a daily basis. If you dont like to take so
many capsules, women can take three teaspoons a day of flaxseed oil (and/or fish oils) and guys can take
6 teaspoons a day. An easy way to do this is to consume 1-2 teaspoons of these oils at meals 1, 3, and 5
(again, guys consume 2 tsp three times a day and ladies 1 tsp three times a day).
Sources:
For a discussion of the best EFA products please visit the Body Re-Engineering Forum.
Creatine
Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-
glycine. Approximately 95% of the concentration is found in skeletal muscle in two forms: creatine phosphate and
free chemically unbound creatine. The remaining 5% of the creatine stored in the body is found in the brain, heart
and testes. The body of a sedentary person metabolizes an average of 2 grams of creatine a day. Bodybuilders,
due to their high intensity training, metabolize higher amounts than that.
Creatine is generally found in red meats and to some extent in certain types of fish. However it would be hard
to get the amount of creatine necessary for performance enhancement as even though 2.2lbs of red meat or tuna
contain approximately between 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the
best way to get creatine is by taking it in powder form.
How does it work?
While there is still much debate as to how creatine exerts its performance enhancing benefits, it is com-
monly accepted by now that most of its effects are due to two mechanisms:
1) Intra-cellular water retention.
2) Creatines ability to enhance ATP production.
Basically, once the creatine is stored inside the muscle cell, it attracts the water surrounding such cell thereby
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enlarging it. This super hydrated state of the cell causes nice side effects such as the increase of strength and it
also gives the appearance of a fuller muscle. Some studies suggest that a super hydrated cell may also trigger
protein synthesis and minimize catabolism.
In addition, creatine provides for faster recovery in between sets and increased tolerance to high volume
work. The way it does this is by enhancing the bodys ability to produce Adenosine Triphosphate (ATP). ATP is the
compound that your muscles use for fuel whenever they contract. ATP provides its energy by releasing one of its
phosphate molecules (it has three phosphate molecules). After the release of such molecule, ATP becomes ADP
(Adenosine Diphosphate) as it now only has two molecules.
The problem is that after 10 seconds of contraction time the ATP fuel extinguishes and in order to support
further muscle contraction, glycolysis (glycogen burning) has to kick in. That is fine and well, except for the fact
that as a byproduct of that mechanism lactic acid is produced. Lactic acid is what causes the burning sensation
at the end of the set. When too much lactic acid is produced, your muscle contractions stop, thereby forcing you
to stop the set.
However, by taking creatine, you can extend the 10 second limit of your ATP system as creatine provides ADP
the phosphate molecule that it is missing (recall that creatine is stored in the muscle as creatine phosphate). By
upgrading your bodys ability to regenerate ATP, you can exercise longer and harder as you will minimize your lac-
tic acid production and you will be able to take your sets to the next level and reduce fatigue levels. More volume,
strength, and recovery leads to more muscle growth (assuming nutrition and rest are dialed in).
Creatine also seems to also allow for better pumps during a workout. This may be due to the fact that it pos-
sibly improves glycogen synthesis. In addition, studies have shown that creatine helps lower cholesterol and
triglyceride levels. The mechanisms by which it exerts such benefits remain unknown.
In my own experimentation with creatine I have found that it provides all of the effects described above. As
a way to prove to myself that these effects were just not a placebo effect, I finally convinced one of my training
partners (who was extremely skeptical about the compound) to start using it. After two weeks he noticed that
for some reason he was recovering faster in between sets, had a better tolerance to high volume work and his
muscles were looking fuller. He did not understand why that was happening.
At such time I reminded him about the 5 grams of creatine that were being added to his post workout protein
shake. By the way, he has been bodybuilding now for ten years so he is not a beginner. So, while one subject does
not provide me the statistical leverage to claim that creatine will provide these effects, I am positive that provided
your training, rest and nutrition are in order, you will get results from it.
How to Use It
If you read the bottle, most companies recommend a loading phase of 20 grams for 5 days and 5-10
grams thereafter. While that is the commonly accepted way to use it, in my own experimentation I have
found no benefit to loading. I have even gone as far as loading for 7 days with 40 grams a day and found
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no difference.
As a matter of fact, my training partner only took 5 grams a day after the workout and started getting great
results after only a couple of weeks. The reason for this is simple. There is only so much creatine that the body
can store. Recall that the creatine is stored every time that you take it. So by taking it every day eventually you
will reach the upper levels that provide the performance enhancement. After you reach that level, you could get
away with just taking it on your weight training days as it takes two weeks of no use for the bodys creatine levels
to get back to normal.
Another point to talk about is the issue of cycling creatine. If creatine were a supplement that loses its ef-
fectiveness as time goes by, then I would recommend cycling. For example, it is beneficial to cycle fat burning
supplements containing caffeine and ephedrine as the bodys receptors begin to attenuate after 2 to 3 weeks of
continual use. Once the body gets used to them, you need to either increase the dosage or stop their use so that
the body begins to respond once again.
However, that is not the way that creatine works. Basically, creatine gets stored into your muscles and you
get the effects mentioned above, period. It is really straightforward. As far as the initial weight gain that you may
experience when you start taking it, whether you cycle it or not, you will get the same amount of initial weight gain
as that extra weight is determined by the amount of intracellular fluid retention that your muscle cells can store
(something that remains a static figure).
The reason we say the weight gain that you may experience is, if once you start taking it you concurrently in-
crease the volume of your workouts and remain at the same caloric intake level, you may lose fat as you gain your
added muscle volume, and because of that the scale might not register any weight gain (this is what happened to
my aforementioned training partner). However, the lack of registered initial weight gain by the scale does not
mean that you are a non-responder. To gauge creatines efficacy on you judge it by the muscle appearance and
the performance enhancement in the gym.
Side Effects
The only adverse side effect that I have experienced in over two years of continual use is the gastric
upset at the beginning of use. After a couple of weeks or so, my system adapted to absorbing the powder.
Other than that, I have not observed any other side effects. Keep in mind however that the liver and kidneys
have to process this compound. Therefore, I would not recommend it for someone with kidney problems or
liver problems.
Also, even if you are completely healthy, ensure more than adequate hydration levels (bodyweight x 0.66 =
total ounces of water to drink per day) and if you drink coffee, add an extra 16 ounces of water for every cup that
you drink over the day.
A side effect that I have read about but cannot quantify is the contention that your bodys production of cre-
atine shuts down. However, after cessation of use, according to all of the literature, your bodys production kicks
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in again. No adverse effects have been documented due to the creatine shutdown created by the body.
What Happens If I Stop Taking It?
After two weeks of disuse, your creatine levels will go back to normal. You will also feel weaker for about
three weeks due to the fact that your ATP system is no longer enhanced. Youll also lose your enhanced
recovery capabilities. In this sense, and only in this sense, creatine is kind of like steroids. The difference
is that creatine can be taken safely all of the time (personal opinion) while with steroids you already know
the story.
However, in creatines defense, we can also say that creatine is no different than weight training. What hap-
pens if you stop going to the gym? Will you look the same three months later?
Seriously speaking, however, since you already were lifting heavier weights while using the compound, your
nervous system will remember those weights and you will be able to get back to them after 3 to 6 weeks. However,
the best time to come off from it is during a growth phase.
Creatine and Caffeine Intake
Years ago there were some studies suggesting that the effects of creatine were cancelled if you also had
caffeine. However, in my experience, this has not turned out to be the case. Do keep in mind that in order
for creatine to work you need to be properly hydrated (and caffeine does have a diuretic effect). If you
follow my formula of bodyweight x 0.66 = ounces of water per day you will not have an issue with hydration
even if you consume some caffeine.
Good Sources/Bad Sources
I wish that I could say that all creatine supplements out there in the market are pure and effective. Un-
fortunately some companies out there do not take the care they should to ensure that their manufacturer is
producing a quality product. Therefore use caution when purchasing a creatine product. Buy from a reputable
brand like the ones discussed in our members forum. You can tell when a creatine powder is pure as it is a
very fine white powder that does not get clumped up and does not look chalky. If it looks like chalk and you
have to scrape it out of the container, watch out! You may be ingesting a powder that may have impurities
in it. So stick to brands you know.
Also, ensure that you are buying creatine monohydrate as this is the creatine that has been used for university
studies. Some companies will try to sell you creatine phosphate or creatine citrate with claims of better efficacy
but such claims have not been validated.
Carbohydrate-Laden Creatine
Due to studies out there demonstrating that the bodys uptake of creatine is greater when you take it in
conjunction with carbs, most companies out there have been creating products that contain creatine with high
levels of sugar. My advice to you is: Save Your Money. Buy the powder form instead as you will get much
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more servings of the pure compound. As long as you take it after the workout with a protein/carbohydrate
rich shake I guarantee that your body will absorb the creatine with the utmost efficiency.
Conclusions
In my view, the greatest advantage that creatine gives you (besides the cosmetic effect of bigger look-
ing and fuller muscles) is that it enables you to handle more volume and recover faster in between sets by
upgrading the bodys capabilities to produce ATP, thereby decreasing the production of lactic acid. Therefore,
the people that will get the most benefit from creatine are those that follow a high volume, short rest between
sets type of workout (it works great for Loading Phases). Remember that the more work that you can cram
into the 75 minute window the more youll grow (provided good cycling of volume and intensity as we have
discussed in previous sections).
Again, even though I believe that creatine is a safe supplement, dont take my word for it. If you have doubts,
do your own research and objectively review the data. If you feel creatine may be good for you, then just follow
the recommendations laid out in this section and provided your overall training and nutrition strategy are good, I
guarantee that you will see results from it.
If you have any further questions on creatine please feel free to ask.
Members Discussion Section For Creatine Questions
Glutamine
L-Glutamine is the most abundant amino acid in muscle cells. It is released from the muscle during times
of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown
to be a great anti-catabolic agent (protects the muscle from the muscle wasting activities of the hormone
cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but
also to help in the following ways:
Regulation of protein synthesis (this is one of the ways in which steroids exert their muscle building ef-
fects).
Accelerating glycogen synthesis after a workout.
Sparing the use of the glycogen stored in the muscle cell (recall that the glycogen stored in the muscle
cell is what gives the cell the healthy volume and firmness that you seek).
Faster recuperation from weight training workouts.
How to Use It
Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout,
glutamine is best taken 20-30 minutes after a workout with a protein shake. On days that you dont workout,
just take it with your last protein shake of the day. While there is much debate amongst experts as far as
dosage is concerned, I always like to remain on the conservative side. Therefore I feel that 2.5 grams before
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and after the workout is a sufficient dosage. If you are training really hard and you are on a fat loss phase,
the most I would do then would be 5 grams before and after the workout. On days off, I would just take 5
grams either at breakfast or with my last meal.
As far as cycling this supplement, there is no evidence that suggests cycling would improve its efficacy.
Side Effects
As far as side effects we only experienced a slight stomach discomfort during the first week of use (I
took the straight powder form). Other than that, I did not experience any other side effects while using the
compound and have not found any literature that links its use to anything bad. As usual, I recommend that
you start with a low dosage (such as only 1 gram a day) in order to assess your tolerance. From there you
can build up to the recommended dosage of 5-10 grams.
Conclusion
By looking at the effects that this supplement can provide you with, along with the fact that these days
it can be purchased for a very cheap price, I wonder why more athletes dont use it. This is especially
important during dieting, as a way to protect the muscle from being catabolized by the effects of cortisol.
On a final note, please remember that like any supplement, you need to stick to high quality brands, such
as those mentioned above.
Members Discussion Section For Glutamine Questions
A Note on Weight Loss Drugs
If what you want is health and permanent weight loss, dont touch any kind of weight loss drugs. Most
are very dangerous (remember Phen-Fen?) and can cause serious side effects such as heart problems and
possibly death. Besides, once you stop using them you begin to gain all of the weight back. So whats
the use? People criticize bodybuilders for using steroids and everybody preaches how dangerous they are.
Well, using weight loss drugs (and again, this includes those formulas that claim to be natural but contain
caffeine and ephedrine) is exactly the same thing! There is nothing different here; its using dangerous drugs
in order to achieve a pleasing cosmetic effect.
When Phen-Fen came out people flocked to their doctors in order to get a prescription. Unfortunately,
many were given the drug despite the fact that research indicated that this drug combination had some
serious side effects. So after a few people got rich off it, the drug was pulled from the market. However,
the damage was already done. The only solid and safe solution that takes the fat weight off permanently is
the correct combination of diet, exercise and rest. Anyone who tries to convince you otherwise is full of it!
Therefore, once again, save your money, but more importantly, save your health.
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Recommended Supplements Program
In order of importance with the first group being the most important.
Essential To Take
Multivitamin/Mineral Complex taken twice daily with breakfast and protein shake after the workout (lunch
if non-workout day).
3 capsules of Fish Oils taken with breakfast, lunch and dinner (3-6 teaspoons of Flaxseed Oil or
Carlson Fish Oils if capsules are not desired).
1 gram vitamin C taken with breakfast, lunch and dinner.
Protein Powder (preferably a blend of various proteins) or Meal Replacement Powder for mixing with
skim milk or water in order to make protein shakes.
Highly Recommended
(Only useful if you are really pushing your workouts to the limit)
200mcg of Chromium Picolinate taken with protein shake after the workout.
2.5 grams of creatine before and after the workout.
2.5-5 grams of glutamine before and after the workout during training days or at breakfast or dinner
time during off days.
Note: If you can only afford two supplements, then ensure that you get a Multiple Vitamin and mineral
formula along with Fish or Flaxseed Oil.
Now that we have covered the supplement scene, lets go and talk about rest and recovery.
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Chapter 5:
Rest & Recovery
92
The Sleep Cycle
When we deprive ourselves of sleep, there is a delicate cycle that we disrupt. Let me now share with you that
cycle:
Phase One: Phase one begins as soon as the sun sets, when the pineal gland starts to release melatonin,
a hormone released in the absence of light and responsible for making us sleepy. When you lay down in
your bed at this time, your muscles relax, heart rate and breathing slow down, and body temperature drops.
The brain also relaxes but still remains alert. If you could look at the wave patterns being generated by the
brain, you would see a change from the rapid beta waves of daytime to slower alpha waves. When the alpha
waves disappear, replaced by theta waves, the sleeper has tumbled into the sensory void called stage one
sleep. In this stage, the sleeper is unable to sense anything.
Phase Two: Phase two occurs a moment after phase one and in this stage the sleeper lays still for about
10 to 15 minutes.
Phase Three: After Phase two is over, the sleeper falls into a deeper sleep. During this stage, the sleeper
falls deeper into phase three which lasts about 5 to 15 minutes.
Phase Four: With a maximum of 15 minutes spent within the phase three cycle, the sleeper then falls into
yet another relaxed stage called phase four, lasting a half hour or so. In stage four, the eyes move back and
forth very quickly in whats called rapid eye movement, or REM. This is the point at which the first dream
occurs. After this dream has ended, the sleeper then goes back into phase two sleep and starts the whole
process over again. These processes repeat themselves about five times during the night.

Sleep research indicates through studies that the average sleeper will sleep approximately 8 hours and fifteen
minutes when uninterrupted. During this research, there were no alarm clocks or disturbing noises to interrupt
normal sleep patterns. Eight hours and fifteen minutes is believed to be the ideal physiological amount of time
that the body requires for proper sleep time.
Maladies Caused By Sleep Deprivation
The following are the maladies that according to research can be the result of consistent sleep deprivation:

Impaired glucose tolerance: Without sleep, the central nervous system becomes more active, some-
thing that inhibits the pancreas from producing adequate insulin, the hormone the body needs to digest
glucose. In healthy young men with no risk factor, in one week, we had them in a pre-diabetic state, says
researcher Van Cauter, when referring to a study that he conducted on the effects of sleep deprivation.
Possible link to obesity: This is due to the fact that much of peoples growth hormone is secreted
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during the first round of deep sleep. As both men and women age, they naturally spend less time in deep
sleep, which reduces growth hormone secretion. Lack of sleep at a younger age, however, could drive down
growth hormone prematurely, accelerating as a result the fat-gaining process. In addition, there is also re-
search that indicates a lowering of the hormone testosterone as well, something that would also make the
gaining of fat and the loss of muscle and easy thing for the body to do.
Increased carbohydrate cravings: This is due to the fact that sleep depravation negatively affects
the production of a hormone called leptin. This hormone is responsible for telling the body when it is full.
However, with decreased production of this hormone, your body will crave calories (especially in the forms
of carbs) even though its requirements have been met. Not a good situation to be in for a dieter.
Weakened immune system: Research indicates that sleep deprivation affects adversely the white
blood cell count in humans as well as the bodys ability to fight infections.
Increased risk of getting breast cancer: Richard Stevens, a cancer researcher at the University of
Connecticut Health Center, has speculated that there might be a connection between the epidemic of breast
cancer and hormone cycles disrupted by late-night light. Melatonin, primarily secreted at night, may trigger
a reduction in the bodys production of estrogen. But light interferes with melatonin release (recall that the
hormone is secreted in response to a lack of light), allowing estrogen levels to rise. Too much estrogen is
known to promote the growth of breast cancers.
Decreased alertness and ability to focus: A recent study showed that people who were awake for up
to 19 hours scored worse on performance tests and alertness scales than those with a blood-alcohol level
of .08 percentlegally drunk in some states.
Hardening of the arteries: Some studies suggest that the stress imposed on the body due to lack
of sleep causes such a very sharp rise in cortisol levels. Such an imbalance can lead to hardening of the
arteries, something that can cause a heart attack. In addition, we also know that very high cortisol levels
lead to muscle loss, increased fat storage, loss of bone mass, cause depression, cause hypertension, cause
insulin resistance (the cells in the body lose the ability to accept insulin), and lower growth hormone and
testosterone production.
Depression and irritability: Lack of sleep also causes depletion of neurotransmitters in the brain that
are in charge of regulating mood. Because of this, sleep deprived people have a shorter fuse and also
tend to get depressed more easily.
Are You Sleep Deprived?
Its easy to tell if youre sleep-deprived. If you can lie down in the middle of the day and fall asleep within 10
minutes, you are sleep deprived. Catching up is basic math. For every hour, or fraction, under eight hours, you
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need an equal extra amount of time asleep soon after. But if youre hundreds of hours in debt, you may never pay
it all off. According to recent research, 17 hours was all the catching up people could do, and it generally took
three weeks. Most people probably need three times that amount of sleep!
Sleeping Pills
Beware of sleeping pills! They not only tend to be addicting but people that use them find that they tend
to wake up feeling groggy. As far as melatonin supplementation, scientists are divided in opinion but most
agree that the 3-milligram dose available in health food stores is too high, especially as the supplement has
never been tested for safety in humans. Since I am very cautious when it comes to hormones, Id rather
have you follow the guidelines below in order to ensure a good nights sleep:
Avoid activities that involve deep concentration as these activities will increase adrenaline levels and
will prevent the brain from achieving the state of relaxation required to achieve sleep.
Avoid watching disturbing shows at night on TV as this may also increase your adrenaline levels
thereby preventing you from a good nights sleep.
Avoid eating a large meal at night since the digestion process will prevent you from falling asleep.
Attempt to totally relax at the same time each night. By doing so you condition the body to relax
itself once the specific time that you choose comes every day. Ensure that at this time no thoughts other
than relaxation and falling asleep come to your head. You need to really learn how to block all thoughts
concerning work or other life issues that may be trying to get in your head. Listening to soothing music set
at a low volume with the lights off can help you relax and achieve the state necessary to go to sleep.

Conclusion
In conclusion you need 7 - 9 hours of sleep (8 and 1/4 being the ideal) each night in order for your body to run
efficiently. Deprive your body of sleep and youll have lousy fat loss. As a bonus, you also get muscle loss, which
in turn lowers your metabolism. The reason for this is because without enough sleep the body stops producing
anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. Testosterone and Growth hormone) and starts
increasing the production of catabolic hormones (Muscle Destroying/Fat Depositing Hormones e.g. Cortisol).
Also, you will lack the energy and focus to get through your workouts and it will also lead to overtraining as
you wont be able to recover anymore. To top it off, there is research that indicates that a lack of sleep creates
cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you dont think that
you have enough time to sleep, then turn off the TV and make the time!
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Chapter 6:
Miscellaneous Topics
96
Soreness
There are several degrees of soreness that we need to be aware off:
a) Delayed Onset Muscle Soreness.
b) Typical Mild Muscle Soreness
c) Injury-Type Muscle Soreness
The first type of soreness is delayed onset muscle soreness (DOMS). The term DOMS refers to the deep mus-
cular soreness usually experienced two days (not the day after) after the exercise has been done that prevents
the full muscular contraction of the muscle. This type of severe soreness is caused when you either embark in an
exercise program for the first time or when you train a body part harder than usual.
This pain can last between a couple of days for an advanced well-conditioned athlete or as much as a week
for a beginner. If you are being affected by this type of soreness and it is time to workout again, I find that the
best idea is not to take the day off as most people advise, but to exercise the body part doing an Active Recovery
routine (do not confuse this routine with the Active Recovery Routine I presented in the Cycling Section).
The Active Recovery Routine that I am referring to here is a routine where all of the loads are reduced by 50%
and the sets are not taken to muscular failure. For example, if you are to perform an exercise for ten repetitions,
divide the weight that you usually use for that exercise by two and that is the weight that you will use for that day.
Also, stop executing the exercise even though you will not have reached muscular failure once you get to repeti-
tion number ten. The idea of this type of workout is to restore full movement in the muscle and to remove the
lactic acid and other waste from it.
Another important result of this type of workout is it forces high concentrations of blood into the damaged area
in order to bring the nutrients needed by the muscle for repair and growth. I have always found that doing this
is always more beneficial as by the next day you will not be as sore or stiff anymore as opposed to skipping the
workout in the name of recovery and waiting for the pain to subside in a week or so.
The second type of soreness is the typical mild muscle soreness experienced the day after a good workout.
While scientists are still unable to pinpoint the true cause of such soreness it is generally accepted that it is caused
by micro trauma caused at muscle fiber level and by an excess of lactic acid. At either rate, what is important is
the fact that this is good soreness as it is of a mild nature and muscle function is not impaired as it is with DOMS.
It generally lasts a day or two for advanced athletes and up to 3 days for a beginner. This soreness is a good
indicator that you had a good workout the day before as you created the trauma necessary to trigger adaptation
(e.g. muscle growth).
When you are no longer experiencing this type of soreness then that is an indication that your body has suc-
cessfully adapted to the training program; something that leads to no gains unless the routine is changed once
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again.
The third type of soreness is the one caused by injury. This soreness is entirely different in nature from the
ones described above as it is usually immobilizing in nature and very sharp. Depending on the nature of the injury,
it may be experienced only when the muscle is moved in a certain way or constantly.
Sometimes, these injuries become apparent as soon as they happen. Other times, they are not noticed until
the day after. If you become injured, the first thing that you should do is apply the RICE principle (Recovery, Ice,
Compression and Elevation). After consulting a doctor, some injuries may allow you to continue training while
working around the injury (in other words, finding the exercises that target the injured muscle without involving
the range of motion that triggers the pain).
Other, more serious injuries, like a muscle tear, may involve complete rest of the injured area and depending
on the severity, even surgery. Therefore, when you weight train, please leave the ego somewhere else. Do not
bring it into the weight room as it may cause you to get injured and injuries not only can take you out of the gym
for a while, but they always seem to haunt you long after you think that you have fully recovered. So needless
to say, the best way to prevent this type of soreness is by cycling your exercise parameters and by constantly
practicing good form.
More On Goal Setting
Without goals we are like a ship on the middle of the see, just drifting away with no sense of direction. It just
goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident.
In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in
our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.
Have you ever noticed that some people go to the gym year after year and they always look the same? I have
approached people like that and asked them about their goals. Nine out of ten times they dont have a clear
definition of what they want. Therefore, if you dont know where your target is, how can you hope to shoot at it
and get it?
As a small exercise, I would like you to take out a small piece of paper (or open up Word or your text editor
in your PC) and I want you to write two things. The first thing will be your long term goals. Be specific! Write the
measurements that you will have (Chest, Arms, Waist, Thighs, Calves, Forearms), your body fat percentage and
your total body weight. Please, dont limit yourself to what you think you can achieve; write down what you want
(However at the same time, if you are a male bodybuilder and you want 28 inch Arms, know that such goal is
unrealistic. Shoot for 20 inches instead). So did you write down your long term goals? If not, stop reading and
do so now!
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Remember you can use the BRE Members Forum to post your goals and have others encourage you if you
wish.
Members Discussion Section For Posting Goals
If you are reading this paragraph I will assume that you wrote down your long term goals. Now, the problem is
that such goals look so far away. Well, every long trip starts with the first step, therefore, now I want you to write
your short term goals. Short term goals should be analyzed every 6 to 12 weeks. Obviously, short term goals are
going to be smaller than long term goals. However, by adding smaller short term goals, you will get to your long
term goals in due time. When you write down your goals, make sure that you are positive, and have no doubt in
your mind that you can achieve them. This is crucial! So go ahead and right now write your short term goals. Do
it in the following format:
For the next _____ (choose 6 or 12 weeks) weeks I will:
Lose ______ pounds of fat
Gain ______ pounds of muscle
Weight ______ pounds
Have Measurements of:
Chest ______
Arms ______
Thighs ______
Calves ______
Waist ______
Once you have all of those goals written down, write down what ACTIONS will you take for the next 6 or 12
weeks to get there. For instance:
Action Plan:
I will eat 5-6 balanced meals a day (1 every 3 hours)
I will wake up to exercise and do cardio first thing in the morning three times a week.
I will do 6 weight training sessions a week.
I will get 8 hours of sleep (7 minimum) every day.
I will drink 1 gallon of water a day.
I will only have 1 cheat meal a week.
Also, if you want to, take pictures of how you currently look (be sure to also document, current measurements,
bodyweight, body fat, etc....). This is a great way to stay motivated as when you look at your pictures from now,
and then you look at pictures of yourself a year later, you will see a huge difference!
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Now that you have written all of this down, it is time to get to your actions. If you follow your action plan re-
ligiously and you miss your goals by a bit, DONT GET DISCOURAGED! You should have seen progress anyway
(here is where pictures really pay off; get a digital camera) and this is what we are shooting for; constant progress
as this is what will get us to the goals we want.
If you missed the mark due to the fact that you did not follow your action plan to the letter, dont punish your-
self for it. Just set your new goals and be more determined in following your action plan so that you get there this
time.
If you mess up your plan for a day, dont drop the whole thing and quit! I see this very often! If you encounter
one of those days, just recover the following day by starting the plan again.
Now that you have goals, go ahead and put your plan into action so that you can go ahead and achieve
them.
Members Discussion Section For Posting Goals
Printable PDF Sheets For Goals (Stick em to Your Fridge)
Training While You Are Sick
As you may already know, NOTHING can bring progress more to a halt than common colds (besides
injuries, of course). I am often asked the question, should I train while I have this cold? The answer to that
question really depends on what you mean by cold. Most people confuse the common cold with the flu.
However, these are different types of illnesses. The flu is caused by viruses known as Influenza A or Influenza
B, while the common cold is caused by viruses called coronaviruses and rhinoviruses. There are over 200
different types of coronaviruses and rhinoviruses. Once one of them hits you, your immune system builds a
lifelong immunity to it (therefore, the same virus will never hit you twice). However, you have the rest of the
viruses that have not visited you yet to worry about.
The flu, as you may have already found out by experience, is much more severe as it is usually accompanied
by an array of body aches and fever. Therefore, your bodys immune system is taxed much more by the flu than
by the common cold. At this time, training would not only be detrimental to muscle growth, but it would also be
very detrimental to your health as well. Remember that while training helps us gain muscle, lose fat, feel good
and energetic, it is still a catabolic activity. The body needs to be in good health in order to go from the catabolic
state caused by the exercise to an anabolic state.
So if you have the flu, your body is already fighting a catabolic state caused by the Influenza virus. In this
case, weight training would only add more catabolism, which in turn would negatively affect the efficacy of the
immune system against the virus causing the organism to become sick. Therefore, absolutely no training if you
have the flu. While your body is being affected by the virus, concentrate on very good nutrition and on drinking
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large amounts of fluids (water and electrolyte replacement drinks like Gatorade in order to prevent dehydration).
Once the flu goes away completely, you can slowly start up your weight training program with light weights
(use the active recovery routine). Dont push yourself too hard during this first week. Next week use the active
recovery routine again but push yourself closer to muscular failure still saving those last few reps. By the third
week you should be back on track so you can either repeat the Active Recovery routine but reaching failure this
time or go to the next Growth Phase (the reason a Growth Phase is better at this time is because I do not think it
is a good idea to impose the stress that a Loading Phase provides right after a flu).
If it is the common cold that is hitting you and the particular virus attacking you is mild (you know that is mild
when your symptoms are just a runny nose and some coughing), you may get away with training as long as you
stop the sets short of reaching failure and you decrease the weights by 25% (divide the weights that you usually
use by 4 and that will give you the amount of weight to take off from your usual load) in order to prevent you from
pushing too hard.
Again, if the cold virus that is hitting you makes you feel run down, achy, with a sore throat and headaches, it
would be best to stop training all together until the symptoms subside. If this is the case, just follow the exercise
program startup recommendations described above for the after the flu is gone. Remember that we do not want
to make it any harder for the immune system to fight the virus by introducing more catabolic activity.
If the sickness attacking you is other than the common cold or the flu, as always consult your doctor. Unfortu-
nately, for most sicknesses out there that are neither the traditional cold nor the flu, you will need to stop training
and follow the advice given for training after the flu is gone.
Now that we have seen how a flu or a cold can throw a wrench in our progress, lets see how we can prevent
these guys from affecting us during the flu season, or during any other season for that matter.
While it is still unknown why cold and flu season generally comes during the winter months, it is known that you
have to let the virus into your system in order for it to affect you. Therefore, it is only logical that we implement a
two-fold prevention approach:
a) Prevent the virus from infiltrating your system. Keeping in mind that cold viruses spread by human contact,
that they get into your system through the mouth, eyes and nose, and that they can remain active for up to three
hours, you can accomplish this by doing the following:
* Keep your hands away from your face
* Wash your hands with anti bacterial soap frequently throughout the day (especially as soon as you finish your
workout at the gym).
b) Maintain immune system operation at peak efficiency levels at all times. Remembering that exercise, a bad
diet, and losing sleep are all catabolic activities, you can accomplish this by doing the following:
* Avoid overtraining by using the principles discussed in this book.
* Maintain a balanced diet (refer to the nutritional advice that corresponds to your body type) and avoid pro-
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cessed foods that contain high levels of saturated fats, refined flours or sugar as these types of foods lower the
immune system function.
* Get a healthy dose of sleep a day (anywhere from 7 to 9 hours depending on your individual require-
ments).
So remember, stay healthy by following the tips above, and if you get sick, then dont beat a tired horse as
former Mr. Olympia Lee Haney used to say. Rest until you get better, because if you dont, you will end up more
seriously ill and this will take you out of the gym for a longer period of time than if you would have rested.
Members Discussion Forum Section for Health & Medical
Menopause and Hormone Replacement
This section I write in response to a whole bunch of questions that women have asked me about my stand in
hormone replacement. After doing some research, I feel that we have come up with an answer to the question.
However, before I divulge my stance, let us first discuss why women decide to undergo hormone replacement
therapy.
At around age 40, the interaction of a womans hormones begins to change. Less estrogen and progesterone
are produced by the ovaries, something that leads to erratic menstrual cycles and finally to menopause. While the
reasons for this are unclear, we do know that menopause causes short-term unpleasant conditions such as hot
flashes, headaches, mood swings, as well as increased risk for osteoporosis and heart disease.
Lately, a trend has been developing in which women are undergoing hormone replacement therapy (namely
synthetic estrogen and progesterone) in order to reduce their chances of heart disease and osteoporosis while
at the same time reducing the unpleasant short term side effects caused by reduced production of such hor-
mones.
Based on the research that I have done, however, hormone replacement therapy does not come without risk
(no such thing as a free meal). While there are numerous studies that suggest a benefit of reduced chances for
osteoporosis and heart disease along with a reduction in hot flashes, mood swings, etc, there are also studies out
there suggesting that such therapy may increase the risk of breast cancer.
In addition, it seems that women may suffer from a condition in which the synthetic estrogen being supplied
to the body begins to overshadow the other hormones thereby creating a hormonal imbalance (the same thing
happens to male athlete when they take steroids; synthetic testosterone). Such an imbalance leads to side effects.
According to Dr. Betty Kamen, author of Hormone Replacement Therapy, Yes or No?, the following is the list of
side effects that may arise from estrogen replacement:
1) Abdominal cramps
2) Amenorrhea
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3) Bloating
4) Breast tenderness and enlargement
5) Cystitis-like syndromes
6) Elevated blood pressure
7) Endometrial cancer
8) Gallbladder disease
9) Hair loss (where you dont want it)
10) Hair growth (where you dont want it)
11) Hyperlipidemia
12) Jaundice
13) Loss of libido
14) Mental depression
15) Nausea and vomiting
16) Prolonged vaginal bleeding
17) Reduced carbohydrate tolerance
18) Skin rashes
19) Thrombophlebitis
20) Undesirable weight gain
21) Vaginal candidiasis

Remember, the body is like a fine tuned clock and every time that you introduce foreign hormones into the
body you will get an effect from it. Now, just like steroid users, there will be people that will get no side effects
from the therapy. However, you may be one of those unlucky ones that may have a genetic predisposition to can-
cer and hormone replacement is the trigger that activates it. So having said that, my advice is simple: use natural
alternatives to hormone replacement in conjunction with a good diet and training program.
Do you know that weight training has been shown to improve bone mass even in elderly women of 70 years
of age? In addition, weight training in conjunction with good nutrition and aerobics reduces the risk of heart
disease in addition to producing a hormonal environment not conductive to depression. While diet and exercise
may not eliminate the hot flashes and headaches, women who remain active have a less tough time with these
symptoms than those that are inactive as provided a woman has taken good care of herself during the years
prior to menopause with proper diet and exercise, other organs in the system (such as the adrenal glands) are
capable of making these hormones, something that allows the body to make healthy adjustments in hormonal
balance after menopause. In addition, foods such as soy may help in the control of hot flashes as they are rich in
phytoestrogens.
In conclusion, if you are thinking about hormone replacement, consult with your doctor and weigh the positives
and the negatives of your decision. I recommend a therapy composed of exercise and a good diet that includes
soy based products in lieu of hormone replacement as it appears that such therapy may provide the same benefits
of hormone replacement without the negatives.
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Members Discussion Forum Section for Health & Medical
The Value Of Super Slow Lifting; Fact or Fiction?
Many people have asked me about the truth behind super slow lifting. As a matter of fact an excellent objec-
tive article written by Karen Springen titled Going Super Slow that appeared in the February 5, 2001 issue of
Newsweek, discusses whether or not this is the key to whole fitness. Because of the questions being raised over
this subject, I have decided to dedicate this section to the value of super slow lifting.
Super Slow Lifting Training Protocol Concept
The concept of super slow lifting is not a new concept. It has been around probably for as long as weight
training has been. However, it really became a popular concept once a Florida-based trainer named Ken Hutchins
(writer of Aerobics is Dead and Why NOT Aerobics) patented the name and really started promoting the idea.
In addition, I have also seen many books written by Dr. Ellington Darden (writer of over 40 weight training publi-
cations such as the Nautilus Advanced Bodybuilding Book, Bigger Muscles in 42 Days, and Grow :A 28-Day
Crash Course for Getting Huge) promoting slow lifting as well.
Basically the concept is simple: slow down the repetition in such a way that it takes you 14 seconds to perform
each one.
Most of the time this concept is coupled with the following principles as well:
1) You choose one or two exercises at the most per body part and perform a full body routine three times a
week.
2) For each exercise you will perform 1 set of 10 repetitions lasting 14 seconds each.
3) No aerobic exercise is performed as any aerobics may in fact hinder recuperation capability and perfor-
mance (according to the proponents of this philosophy).
Who Benefits From a Super Slow Lifting Protocol?
While there are several cases where such a protocol has shown improved muscle mass, strength and
reduction of fat, all of these cases have been on previously untrained subjects (in other words beginners).
Beginners to weight training, due to the fact that their bodies have never been exposed to such stimuli,
respond to virtually any weight training program. As soon as their bodies adapt to this type of training, how-
ever, further gains will cease. Does this mean that super slow training has no benefit or merit? Not at all. It
really depends on who is the one that will use it. I believe that this type of training is an excellent protocol
for beginners as:
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1) It teaches them correct exercise form.
2) Improves the mind muscle connection by creating neural pathways between the brain and the motor units
in the muscle (something that will enable the subject to have great control over their muscle fibers which in turn
yields greater muscle fiber recruitment when the exercise is being performed).
3) Teaches the neophyte tolerance to pain.
4) Teaches the trainee the concept of muscular failure.
In addition to beginners, other people as well can benefit from such system:
1) People that are rehabilitating injuries.
2) Bodybuilders that are coming back from a long layoff due to injury.
3) People that are not bodybuilders and just want to maintain a moderate fitness level.
Benefits for the Intermediate and Advanced Bodybuilders
Unfortunately, for intermediate and advanced bodybuilders, there is little that a routine consisting of
several exercises performed for one set of super slow repetitions can do for further muscle stimulation. The
reason for this is that in a highly trained physique one set is not enough to recruit a significant amount of
motor units in the muscle. Therefore, because a sufficient amount of motor units has not been stimulated,
the body just does not have a reason to elicit muscle growth.
Now, some may argue that muscle growth will happen as long as you continue to increase the weight over
time in all of the exercises. While at first this will work, since the body of the beginner bodybuilder will indeed
get stronger, strength gains will cease since as the bodybuilder continues to perform the same exercise session
after session, the body will then recruit less muscle fibers every time the exercise is performed (this is a normal
process of adaptation).
Needless to say, it is hard to elicit strength gains if you are recruiting less and less muscle fibers every time
that you go to the gym. You can offset this to some degree by changing the exercises every 4 weeks or so.
However, even then, the inevitable will occur (i.e., total adaptation to the training protocol which leads to lack of
gains). The only cure to this symptom is to implement intensity (weight) and volume modulation in your weight
training program; something that requires the use of more than one set per exercise.
In addition, slow training only really targets slow twitch muscle fibers, which are fibers that are designed for
endurance work and have no great potential for strength or muscle growth. Bodybuilders do need to stimulate
these fibers but most of their work should really concentrate on the white fast twitch fibers, which are the ones
with great potential for muscle growth and strength.
The only way to stimulate these fibers properly is by performing the positive portion of lift using the maximum
amount of acceleration possible without any momentum (jerking and bouncing off the weights) and then return-
ing the weight to the starting position at a lower rate. The reason for this is that you create more force by trying
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to lift fast. In order to create more force, more muscle fibers need to be activated in order to move the weight at
a faster speed.
By ensuring that you are not using momentum to move the weight, all of the force is being created by your
muscles and this stimulates them to grow. While super slow lifting hurts, it is not the best way to stimulate muscle
growth since all it does is accumulate lactic acid in your muscles and fatiguing them before they reach real fail-
ure.
Science tells us that Force = Mass (in this case the weight you are lifting) x Acceleration (the increasing speed
at which you lift the weight). Therefore, as long as momentum is not included in the equation, and the weight is
lifted fast but with total control, this is the best way to lift weights. Since you wont be jerking the weights, the risk
of getting injured is not any bigger than the risk of getting injured lifting super slowly.
There is one last thing that needs to be mentioned about lifting speed. If you are lifting a weight that only allows
you to do 8 repetitions, in the mirror it will look like you are lifting the weight slowly even though you are lifting it
as fast as possible. This is due to the fact that the heavier the weight, the slower you will be able to move it, even
though you are trying to accelerate it as fast as you can.
However, even though following a Super Slow Training Protocol, in my opinion, is of no value to advanced
bodybuilders, there are a few things that we can certainly borrow from it.
1) In situations where say you are traveling and only have access to a multi station gym with not enough weight
to elicit a growth response, you can do 10 sets of 10 repetitions for the targeted body parts performed at super
slow tempo in order to compensate for the lack of weight.
2) You can apply the same 10 sets of 10 principle described in item 1 in situations where you do have all of
the weight needed available but you have an injured area that cannot support a lot of weight. Training the injured
area with 10 sets of 10 repetitions with an exercise that does not hurt such area in super slow fashion is a nice
way to create stimulation without further damage. At the very least, your size may stay the same as opposed to
losing size due to inactivity.
Conclusion
In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training ex-
perience of the subject involved. If you are a beginner, regardless of goals, a Super Slow Lifting Training
Protocol is the best way to go. It is also good if you only have very modest fitness goals and have a very
time constrained schedule. Other than that, intermediate and advanced bodybuilders should only borrow the
super slow lifting portion of the training protocol (not the low volume 1 set approach) if they are recovering
from injury or in a situation where they have limited access to heavy weights.
It would be counter productive to use super slow lifting in any other type of situation as science is very clear:
Force = Mass x Acceleration. If you want to activate the maximum amount of muscle fibers and the right type
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(white muscle fibers) you need to generate force. The more force you generate, the more muscle fibers need to
be activated in order to move the weight at a faster speed and the only way to accomplish this is by accelerating
the weight in the positive direction of the movement.
Members Discussion Forum Section for General Training Questions
Which Exercises Are The Best for Growth?
In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams.
Results in bodybuilding or body sculpting are generally measured in body composition changes; increased muscle
mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are
acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night
sleep) that the trainee gets.
In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled, it also must
include exercises that give you the most stimulation in the minimum amount of time.
Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for
sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat.
The efficacy of an exercise really depends on the exercises ability to involve the maximum amount of muscle
fibers and also on its ability to provide a neuromuscular stimulation (NMS). Neuromuscular stimulation is of crucial
importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle
growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will
be the topic of the next section.
The NMS Classes
In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying
the speed of DSL systems (technology used to achieve high speed connections to the Internet through your
phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a
Class 2 technology. Therefore, in our exercise rating system composed of four classes, a Class 1 exercise
yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class
4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we
may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a
Class 1b.
Class 1a exercises are composed of isolation (one joint) exercises performed in variable resistance machines
(such as Nautilus) where the whole movement of the exercise is controlled. This type of exercises provide the
least amount of stimulation as stabilizer muscles do not need to get involved since the machine takes care of the
stabilization process. An example of such an exercise would be the machine curl.
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Class 1b exercises are compound (multi-joint) movements performed in a variable resistance machine. An ex-
ample of such movement would be the incline bench press performed in a Hammer Strength machine. Since the
movement is a compound one, more muscles get involved and therefore the neuromuscular stimulation is higher
than that offered by a machine curl for instance. However, the fact that the machine takes care of the stabilization
issues limits the growth offered by the exercise.
Class 2a exercises are composed of isolation (one joint) exercises performed with non-variable resistance
machines. An example of such exercise would be the leg extension exercise performed in one of those leg exten-
sions attachments that come with the benches that are sold for home gyms. These attachments lack the pulleys
and the cams that would make the exercise a variable resistance exercise. Therefore, the muscles need to get
more involved in the movement, something that as a result provides better stimulation.
Class 2b exercises are composed of basic (multi-joint) exercises performed with non-variable resistance ma-
chines. An example of such would be the bench press unit that is attached to the Universal type of machines or
a leg press machine that contains no pulleys or cams that would make the exercise easier. Since there are no
pulleys or cams to make the exercise easier as you lift the weight, the NMS is higher.
Class 3a exercises are isolation (one joint) exercises performed with free weights. An example of such exercise
would be a concentration curl performed with a dumbbell. It is still not very clear whether a multi joint exercise
performed on a machine offers the same amount or better NMS than the one offered by a free weight isolation
exercise. However, for the purposes of this discussion, we will assume that the free weight isolation exercise pro-
vides more stimulation as stabilizer muscles come into play (especially if you do the exercise standing up).
Class 3b exercises, as you probably guessed by now, are multi jointed basic exercises performed with barbell
free weights.
Class 3c exercises are multi jointed basic exercises performed with dumbbell free weights. The barbell exer-
cises provide less NMS as the movement is more restrained as opposed to dumbbells where the weights can go
in all types of directions unless all of your stabilizer muscles jump in and constrain the movement. Because of this,
dumbbells provide the highest NMS in this category.
Finally, Class 4 exercises, the kings of exercises, are free weight exercises where your body moves through
space. In other words, any exercise where your torso is the one moving, such as squats, deadlifts, pull-ups, close
grip chins, pushups, lunges, and dips, will provide the most stimulation possible and therefore, the fastest results.
Havent you seen at the gym how many people do great amounts of weights in a pulldown machine but have
trouble doing pull-ups? The reason for this is that in order for you to perform these types of exercises, you need
to be capable of not only carrying the added resistance but also involving your bodyweight as well.
Many muscles are called into play in order to perform this feat. Dips, chinups, squats, and deadlifts really
recruit nearly every single muscle in your body! These exercises not only give you fast results, but they also create
functional strength; in other words strength that can be used for your daily activities. If you are great at performing
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pull-ups and you go to perform a pulldown youll see how easy the task of performing a pulldown is. As a matter of
fact, depending on your pull-up strength, you might be able to lift the whole stack in most pulldown machines.
However, the reverse is not true. While you may be very good at performing pulldowns you may not be able to
perform many pull-ups as the strength gained in the pulldown exercise is not as transferable as the one gained in
a pull-up. Again, the reason for this phenomenon is NMS.
Conclusion
Remember, convincing your body to grow and develop muscle is not an easy task. However it becomes
an impossible one if you choose exercises that do not provide a significant NMS effect. Therefore, always
choose exercises from the higher classes (3 & 4) in order to show your body that you mean business.
How to Choose a Good Personal Trainer
Personal training is becoming a hot profession these days. As a matter of fact personal training is the fastest
growing profession in the health and fitness industry! So it is a fair assumption that if you go to a gym, there will
be at least one personal trainer offering his or her services. Now, if you are completely new to weight training and
would feel more comfortable with hiring a trainer to guide you through the break in period, then you will be faced
with the task of choosing the right trainer. it is crucial to make the right choice in this situation as the wrong person
will end up giving you the wrong advice; advice that at best yields no results (which in turn gets you discouraged)
and at worst gets you injured.
The fact that a trainer holds a certification is not a good indicator on whether the trainer is a good trainer or
not. The reason for that is that most certifications are very easy to pass and besides that, most use outdated
information. If you dont believe me then read the article on the following link to see what is behind most training
certifications. If the trainer has some sort of college degree that is somehow associated with the fitness realm,
that only means that such trainer has some brains to him. Such a degree alone does not qualify the trainer as a
good one. Also, the fact that the trainer has the body that resembles the one that you have as a goal does not
necessarily mean that the trainer knows what he/she is doing. The reason for this is that some people have good
genetics (or are on steroids) and whether they know what they are doing or not they end up looking good.
So what should you look for in a good trainer? In my opinion, below are the qualifications of those people that
are good trainers:
1. The trainer really cares on whether the client achieves good results or not. In doing so, the trainer needs
to get to know the clients personality, goals and limitations. From there, create a program that would fit best the
clients needs. In order to do this, the trainer needs to create a guided discovery period of about six weeks where
he/she finds out what exercises/foods the client enjoys the most as well as slowly finding out what the goals of
the client are. (As we already know, when a person begins weight training, he/she may not necessarily know at
that stage what their goals are.)
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From the information gathered during this discovery period, the trainer then creates a personalized program
that the client can stick with (as you can see, programs should not be generic one size fits all formulas). The
trainer should also teach the client how to vary the program in order to avoid staleness. By the end of a 12 week
period, a good trainer would have taught his client all that he/she needs to know in order to do this on their
own.
2. An easy way to weed out good trainers from bad ones is that the good trainer will always ask for your
doctors clearance to start an exercise program and the trainer will not provide any services until such clearance
is given. This is a great practice as it not only legally protects the trainer, but also it also protects the health of
the client as this is the only way that the trainer can get good information as to the clients health and possible
limitations. For example, if a client is an insulin-dependent diabetic but neglects to inform the trainer about it, this
could have serious implications later on. That is why it is better to get the information from the clients doctor.
3. Throughout the workout, the good trainer will pay more attention to the form of the client and proper breath-
ing throughout the exercise instead of just being a glorified certified counter (I mean, anybody can count from 1
to 10). Needless to say, the trainers only focus should be on the client.
4. The trainer always needs to be on time.
5. The trainer should have the type of personality that motivates the client and makes the client feel comfort-
able. Some trainers have an intimidating and bossy personality that makes it more like torture to train with them.
6. The trainer constantly keeps up to date with the latest information.
7. Last, but not least, the trainer practices what he/she preaches (Leads by example).
Conclusion
So remember, as usual, be analytical and dont reach conclusions based on looks or the letters at the end
of a persons name alone. Such factors alone do not qualify the trainer as a good or bad one. Look beyond
that and based on the additional data determine if the trainer that you are about to choose is the right one
for you. Remember, it is your health and your wallet the ones that will suffer if you make the wrong type
of decision.
PowerBlocks Review
Those who know me are aware of the fact that I am not a big fan of home gym units. The reason for that is
because, first of all, they do not provide you with the fast results that free weights can provide you with. Why? The
body was designed to operate on a three-dimensional universe, not a two-dimensional one. By restricting your
body to a two-dimensional universe when you use a machine, you do not provide enough neuromuscular stimula-
tion (NMS) to elicit growth (see my section on Which Exercises are the Best for Fast Results?) and also stabilizer
110
muscles and other auxiliary muscles do not get activated. Therefore while you may be able to bench press 200
lbs. on a machine, you may only be able to do half of that in a free weight environment. Second of all, home gym
units are usually expensive and take a lot of space.
As many of you already know, one of my favorite training tools are dumbbells. If you want to set up a
home gym, my recommendation will always be, start up with a good and safe set of adjustable dumbbells.
If you have the money and space for it, then my second recommendation would be a nice sturdy adjustable
bench. With these limited pieces of equipment you can exercise all of the muscles in the body (refer to my
section on Home Gym Training in Chapter 3).
However, one problem that I find with conventional adjustable dumbbells is the fact that it takes a long time
to change the weight in them. In addition to that, you also need a place to keep the plates that you are not using
stored away. Because of that, in my home gym I ended up purchasing four sets of adjustable dumbbells. In that
manner, I already have them preset and require no time to change the weights. But then again, I have the space
available to have all of these dumbbells around. For a person with a limited amount of space, such a solution is
unacceptable.
In the early 90s, a concept was introduced into the fitness industry by Greg Olson and Carl Towley, founders
of Intellbell Inc. After working in the institutional fitness industry for over ten years, designing fitness equipment
for companies such as Parabody, and designing the entire strength line for Cybex, these guys decided to
start a company based on a unique technology. Their technology provided the fitness enthusiasts with the per-
formance advantages of hand weights without the space and cost penalty inherent in the old fashioned hex head
dumbbells and racks. It also eliminated the time delay involved in changing the weights of adjustable dumbbells.
The name of the concept is PowerBlocks.
As an engineer, I was extremely curious as to how some people were able to create a device that provided such
awesome benefits. However, since I already had my home gym set up and had never seen such dumbbells in any
stores, I never tried them. That was until just a week ago when my brother actually purchased a pair of them.
As soon as I laid my eyes on the dumbbells, I started disassembling them in order to reverse engineer the
design and ascertain their safety. Basically, PowerBlocks are composed of three pieces: the core, the weights
and the selector pin. The core, which is the PowerBlock handle, fits inside the first weight. The first weight fits
inside the second weight, the second weight fits inside the third weight and so on. The weight selector pin slides
into the sides of the PowerBlock just like the pin on a weight stack in the gym. When you lift the weight, all the
weights above the selector pin are lifted at the same time. When you are done with the exercise, you place the
block back in the middle of the unused weights.
At first glance the core may seem like it will not be able to handle the amount of weights that the PowerBlocks
handle but on closer examination it is obvious that the material is some kind of industrial composite that gives it
the properties of being extremely strong while light at the same time. As a matter of fact, the weight of the core
Rest & Recovery
111
for this particular set is only 5 lbs.
As far as safety, which was one of my major concerns, the weight selector pin is well secured once you place
it in. In addition, it has magnets for added security and to prevent slipping. The core easily handles all the weight
that comes with it, so there are no safety problems there. In addition, these blocks provide wrist support, some-
thing that typical dumbbells do not provide.
I used the blocks and had a nice shoulders and arms workout with them. I most say that after examining and
using them, I am most impressed by them. From now on this will be my #1 choice for home gym equipment.
They are compact, easy to change in weight and, above all, safe. In addition, I found them to be most useful as a
handle to do pushups and dips on the floor.
How heavy can they go?
That depends on the set that you purchase. They have five different sets:
3-21 lbs
5-45 lbs (this is the one that I evaluated)
20-60 lbs
5-85 lbs
5-125 lbs
In addition, all sets have the capability to be upgraded up to 125 pounds.
Who should buy PowerBlocks?
Any person that is serious about getting in shape who does not have time to go to the gym and would
like to get a full workout from the comfort of their own home. PowerBlocks coupled with a good workout
routine such as the ones found on this book will give anybody the physique they are striving for.
Where can I get them and what is the cost?
You can get them through PowerBlock dealers (please see the dealers list at the PowerBlocks website:
www.powerblocks.com). As far as the cost, that depends on whether the dealer is running a special or not.
For example, my brother purchased his set (the one that goes from 5-45 pounds in 5lb increments) for only
$200.00! Again, if you want to get an idea of the regular pricing of these dumbbells, visit the PowerBlocks
website. However, I guarantee you that they are much cheaper (and certainly more effective) than most multi-
station units out there. Besides, they certainly provide you with the most bang for your buck.

Closing Notes
After reading this manual you should have the knowledge necessary to control the way your body looks.
Knowledge is power and the power to change the way your body looks will give you a sense of control that
will spill over into all of the other areas of your life. Soon you will discover that the discipline you use to
re-shape yourself can be used to accomplish any other goal that you want to reach in life. Now stop wish-
112
ing and start doing! Go for it!
In the next section you will find a number of useful tables outlining the protein, carbs and fats in many foods
you can use on the BRE diet, along with some more bonus material such as simple food choices to make at fast
food chains etc.
Remember you can ask me or other members questions on anything and everything you had read here, dont
be afraid to ask, we all have to start somewhere.
Additionally all your sample diets, workout logs, nutrition plans etc can be found in the members zone as well
in PDF and Excel format for download and printing.
You can find it all here:
http://universityofabs.com/thanks-for-investing-in-body-re-engineering-the-university-of-abs
Rest & Recovery
113
Appendix A:
Table of Food Values
114
Below is a table of food along with all of their macronutrient values that can be used as a reference. However,
note that in order to simplify building your diet plan, you will be using the table presented on Chapter 3 which as-
sumes that foods only contain one macronutrient. As usual, due to food processing, these values may differ from
those in the food labels. If this is the case, assume that the food contains the values advertised in their label.
Carbohydrates:
Complex Carbohydrates:
a) Starchy
b) Fibrous
Food Serving Size
Bagel(Plain)
Brown Rice
Pasta
Plain Oatmeal
Potato
Sweet Potato
White Rice
Whole Wheat Bread
1 bagel
1 cup cooked
cup cooked
1 cup cooked
1 medium
4 oz
1 cup cooked
1 slice
Calories (g)
210
250
160
140
220
60
267
85
Carbs (g) Protein (g) Fat (g)
2
2
1
2
0
0
1
1.5
7
6
5.5
6
5
1
6
3.5
40
52
32
23
32
14
58
15
Food Serving Size Carbs (g) Protein (g) Fat (g) Calories (g)
Asparagus
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Corn on the Cob
Corn (Whole Kernel)
Cucumber
Green Beans
Lettuce
Mushrooms
Peas
Peppers
Spinach
Tomato
6 spears
1 cup
cup
1 carrot
cup
4 stalks
1 corn on the cob
cup
1 cup
cup
1 cup
cup
cup
cup
3 cups
1 medium tomato
20
84
30
32
32
40
82
90
63
20
4
30
60
32
28
28
<1
1
<1
<1
<1
<1
<1
1
3
0
<1
0
0
<1
<1
<1
2
7
1.5
1
2
2
2.5
2
2
1
<1
3
4
1
3
1
4
12
6
7
6
8
18
18
7
4
1
4
12
7
4
6
114
115
Simple Carbohydrates:
Protein:
a) Fish, Meats, & Poultry
Food Serving Size Carbs (g) Protein (g) Fat (g) Calories (g)
Apple
Apricot
Banana
Cantaloupe
Grapefruit
Grapes
Mango
Orange
Papaya
Peach
Pear
Pineapple
Raisins
Strawberries
Watermelon
1 apple
1 apricot
1 banana
6 oz
grapefruit
20 grapes
mango
1 orange
1 papaya
1 peach
1 pear
cup
cup
1 cup
3 oz
80
17
105
60
38
70
70
60
120
40
100
56
217
45
170
<1
0
<1
<1
0
1
<1
<1
<1
<1
<1
<1
1
1
1
< 1
< 1
1.3
1.5
1
1
<1
1
2
<1
<1
<1
2.5
1
3
21
4
26
15
9
18
18
15
30
10
25
14
57
10
40
Carbs (g) Protein (g) Fat (g) Calories (g) Food Serving Size
Beef Round Steak
Ground Turkey
Tuna (in water)
Skinless Chicken (Light Meat)
Skinless Chicken (Dark Meat)
Skinless Turkey (Light Meat)
Skinless Turkey (Dark Meat)
Lean Ground Beef
Extra Lean Ground Beef
4 oz
4 oz
4 oz
4 oz
4 oz
4 oz
4 oz
4 oz
4 oz
255
301
126
200
228
150
204
295
268
15
17
2
8
12
2
8
19
16
30
37
27
32
30
33
31
31
31
0
0
0
0
0
0
0
0
0
115
116
b) Dairy
Fats :
Drinks:
Note: I recommend drinking only water. Diet sodas are OK occasionally. The reason I do not recommend
fruit juices is because of their high carbohydrate content. To illustrate my point I will include 4 examples of fruit
juices.
Whole Egg (Large)
Egg White
Egg Yolk
Egg Beaters
Non-Fat Cheese
Whole Milk
2% Milk
Skim Milk
Non Fat Yogurt (Plain)
1 egg
1 egg white
1 egg yolk
cup
1 oz
1 cup (8 oz)
1 cup (8 oz)
1 cup (8 oz)
1 cup (8 oz)
73
12
57
60
40
152
125
88
120
5
0
5
0
0
8
5
0
0
6
3
3
12
8
8
8
9
13
1
<1
<1
2
2
12
12
13
17
Olive Oil
Flaxseed Oil
Natural Peanut Butter
Canola Oil
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
126
134
100
126
14
14
9
14
0
1
4
0
0
1
2
0
Water
Diet Sodas
Coffee
Apple Juice
Grapefruit Juice
Grape Juice
Orange Juice
8 oz
12 oz
8 oz
8 oz
8 oz
8 oz
8 oz
0
0
5
116
96
144
128
0
0
<1
<1
<1
<1
<1
0
0
1
2
1
1
2
0
0
<1
21
23
35
30
116
117
Appendix B:
Diet Samples
While I feel its better that you learn how to contruct your own diet from the information I have provided for you
in the BRE diet, I have also included a number of ready made diets for you to simply print out and follow.
You can find all the diets in the members zone under the resources and links option here:
Click Here
118
Appendix C:
Exercise Chart
In order for you to make progress using the BRE System its vital you keep an accurate log of your training , to
that end you can visit the Members Zone and Printout the pre made PDF and Excel documents found there
You can find all the printable workout charts in the members zone under the resources and links option
here:
Click Here
119
Appendix D:
Nutrition Log
Perhaps even more important than keeping a detailed track of your training and cardio, is keeping a track of
your BRE system Diet. Its literally impossible to make progress , monitor and adjust your diet if you dont keep a
full log of what your eating, I cant express how important this is.
We have already made some food logs for you in PDF and Excel format ready for you to download and or print.
(Note Excel format will auto calculate your totals for you.
You can find the Food Logs In the Members Zone Under the Resources Option
Click Here
120
Appendix E:
Set Extension Techniques
121
Set extension techniques are applied on an occasional basis in order for the advanced bodybuilder (I will call
advanced bodybuilder, bodybuilders that have been on my program for at least three years) to introduce variety
into the bodybuilding program to further stimulate muscle growth. The purpose of such techniques is to take the
muscle beyond the point of failure. Most of these techniques should only be used sparingly on the last set of an
exercise.
a) Forced Reps: Once muscular failure (the point in which performing another repetition in good form
becomes impossible) is reached, have your partner gently put his hands under the bar and give only enough
assistance to enable you to keep the bar moving slowly and steadily. Limit the number of forced repetitions
to two.
Pros: This principle allows you to do two repetitions that otherwise you would not have been able to get.
These extra reps after failure serve as additional stimulus for muscle growth.
Cons: This technique is very hard on the joints and for this reason should only be used sparingly. Also,
you need a good spotter to help you with the bar. This is not a technique that you can use if you train alone.

b) Rest-Pause Principle: Once failure is reached, let the bar (or dumbbells) rest on the rack for ten
seconds in order to regain some strength. Then grab the bar (or dumbbells) and do 1 or 2 extra reps (or
whatever strength allows). Let the bar (or dumbbells) rest on the rack for ten seconds in order to regain
some strength. Then grab the bar (or dumbbells) and do 1 or 2 extra reps (or whatever strength allows) and
this will be the end of the set.
Pros: This technique can be used by a person training alone especially if dumbbells are being used. Also,
this technique is not nearly as taxing on the joints as forced reps since here you are lifting the weight using
your own strength. Therefore, it can be used more often.
Cons: None that I can think of.

c) Negative Reps: Once failure is reached and you are at the top portion of the movement, as in the
top portion of a bench press (at the locked position), go ahead and resist the weight through the negative
portion of the movement. Note: The lowering of the bar to your chest in a bench press is the negative por-
tion of that movement.
Pros: This technique has been shown to yield good increases in strength.
Cons: You cannot use this technique safely in all free weight exercises (i.e.: Dont use this technique
on a Squat). This technique is great for dumbbell exercises and machine. For example, I would only use it
while doing squat if I am squatting on a smith machine. Also, this technique cannot be used on exercises
like barbell bench presses if you are training alone. Finally, this is not a good technique to be used all the
122
time since the probability of tearing your muscles is pretty high due to the fact that you are resisting the
weight in the opposite direction that the muscles were designed to move it.

d) Descending Sets: Once failure is reached lower the weight and keep doing as many repetitions as
possible. Then, once you hit failure again, lower the weight one last time and keep getting repetitions until
you reach failure for the last time.
Pros: Is a good technique for people without training partners especially if dumbbells are being used.
This technique is really useful for hitting all the muscle fiber types in the muscle group being worked (I love
using it for calves) and it works really well on machine exercises where all you have to do is change the pin
(e.g., Leg Extensions, Leg Curls, Triceps Pushdowns, Lat Pulldowns, Low Pulley Rows, Calf Raise, etc.). You
can use this technique more often than the ones we have presented already.
Cons: If training alone, it is best not to use it on barbell exercises since it would take too long to lower
the weight and this negates some of the effects of the technique. The least amount of time it takes you to
lower the weight and start again, the better it is. (Ideally, this should happen within 3 seconds).

e) Partial Reps: Once you reach failure, continue to perform the movement halfway and once you can-
not perform it halfway continue to do it for a quarter of the way. Once it becomes impossible to move the
weight even a quarter of the way, hold the weight in the contracted position until you have to put it down.
Using the Bench Press as an example, once you reach failure, just lower the weight halfway and bring it
back up. Once this is not possible, just move it a quarter of the way. Once it is not possible to move it
anymore, keep the weight in the top position until you cannot hold it anymore and you need to put it on the
rack.
Pros: This technique can be used on most exercises, especially barbell ones.
Cons: I would recommend that in the case of an exercise such as the bench press, you have a spotter
just in case. Also, the reason I dont like to use this technique too often is because it can create muscular
imbalances (i.e., you get stronger in the top portion of a movement while your weak range of motion, the
bottom portion of the movement, remains the same).

f) Pre-Exhaustion Principle: To use this principle, you need to first do an isolation movement and once
failure is reached in that movement, you go and with no rest you perform the basic exercise. Repeat the
process for the prescribed amount of sets. This is not the type of principle that you use at the end of the
final set of an exercise. For example, if using this principle for Thighs, you first do a set of Leg Extensions,
reach failure, and then move to Squats with no rest. Note that you will need to reduce the weight that you
normally use in the squats in order to use this principle or otherwise you will end up making a scene at the
gym. Repeat for the amount of prescribed sets. Good combinations are: Thighs: Leg Extension + Squats,
Hamstrings: Leg Curls + Stiff Legged Deadlifts, Chest: Dumbbell Flyes + Bench Press, Shoulders (lateral
123
Head): Lateral Raises + Upright Rows.
Pros: This is a great principle to totally isolate the part that is being trained. You can use this principle
as often as you like.
Cons: The weight in the basic exercise will be compromised, so because of this, I like to use it only
when I want to totally shock the muscle.

g) Supersets: A superset is a combination of one exercise performed right after the other with no rest
in between. There are two ways to implement a superset. The first way is to do two exercises for the same
muscle group at once (like in the Pre Exhaustion technique). The drawback to this technique is that you
will not be as strong as you usually are on the second exercise. The second and best way to superset is
by pairing exercises of opposing muscle groups, antagonist groups, such as Chest & Back, Thighs & Ham-
strings, Biceps & Triceps, Front Delts, & Rear Delts. When pairing antagonistic exercises, there is no drop
of strength whatsoever. As a matter of fact, sometimes my strength goes up due to the fact that the blood
in the opposite muscle group helps you perform the other. For instance, if you superset dumbbell curls with
triceps extensions, the blood in the biceps helps you do more weight in the triceps extensions.
Pros: This technique not only allows you to do more work in a shorter period of time but it also creates
an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevating the
heart rate to the fat burning zone (which also gives you cardiovascular effects; this is how I get away from
doing cardio). Also, because of the stress created by this technique, growth hormone levels go through the
roof. Finally, you can use this technique all the time.
Cons: If you are in poor cardiovascular shape, you will not be able to use enough weight or push yourself
hard enough to elicit muscle growth.

h) Trisets: Three exercises performed one after the other with no rest in between. They can be either
exercises for the same bodypart or exercises for different bodyparts.
Pros: Like supersets, trisets give you an incredible pump and the ability to get an enormous amount of
work within a limited amount of time. Trisets also give you cardiovascular and enhanced fat burning benefits.
Finally, you can use trisets all the time without a detrimental effect in your training.

Cons: The person with poor cardiovascular health will not be able to use enough weight or push them-
selves hard enough to elicit muscle growth.

i) Giant Sets: Giant Sets are four or more exercises done one after the other with no rest in between
sets. Again, there are two ways to implement this. You can either use four exercises for the same muscle
group or different exercises as we have previously seen. Giant Sets have the same
124
Pros and Cons as supersets and trisets. I think Giant Sets are really good to work the Abs. Bodybuilders
can do the following routine for Abs on a daily basis using Giant Sets:
Sit Ups 3-4sets x 25-40 reps (no rest)
Leg Raises 3-4sets x 25-40 reps (no rest)
Crunches 3-4sets x 25-40 reps (no rest)
Frog Kicks 3-4sets x 25-40 reps (1 minute rest)
125
Appendix F:
Tables of Daily Macronutrient Requirements
126
Table 1: Tables of Macronutrient Requirements
for the BodyBuilding Mesomorph Group
Notes: If you are a female, never lower your caloric intake to less than 1200 calories per day, regard-
less of the amount of lean body mass. If you are a male, never lower your caloric intake to less than 1500
calories per day, regardless of the amount of lean body mass.
80
90
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
1200
1350
1500
1650
1800
1950
2100
2250
2400
2550
2700
2850
3000
3150
3300
3450
3600
3750
3900
4050
4200
4350
4500
150
169
187
206
225
244
262
281
300
319
337
356
375
394
412
431
450
469
487
506
525
544
562
90
101
113
124
135
146
158
169
180
191
203
214
225
236
248
259
270
281
293
304
315
326
338
27
30
33
37
40
43
47
50
53
57
60
63
67
70
73
77
80
83
87
90
93
97
100
Lean Body Weight
(lbs)
Calories
(Kcal)
Carbohydrates (grams) Protein (grams) Fat
(grams)
127
for the BodyBuilding Endomorph Group
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
1200
1320
1440
1560
1680
1800
1920
2040
2160
2280
2400
2520
2640
2760
2880
3000
3120
3240
3360
3480
3600
136
149
163
176
190
203
217
230
244
257
271
284
297
311
324
338
351
365
378
392
405
106
116
127
137
148
158
169
179
190
200
211
221
232
242
253
263
274
284
295
305
316
27
29
32
35
37
40
43
45
49
52
54
57
60
62
65
68
70
73
76
78
80
Lean Body Weight
(lbs)
Calories
(Kcal)
(grams)
128
for the BodyBuilding Ectomorph Group
70
80
90
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
1260
1440
1620
1800
1980
2160
2340
2520
2700
2880
3060
3240
3420
3600
3780
3920
4140
4320
4500
4680
4860
5040
5220
5400
173
198
223
247
272
298
322
346
371
396
421
445
470
495
520
545
569
594
619
644
668
693
718
743
79
90
101
113
124
135
146
158
169
180
191
203
214
225
236
248
259
270
281
293
304
315
326
338
28
32
36
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
100
104
108
112
116
120
Lean Body Weight
(lbs)
Calories
(Kcal)
(grams)
129
Appendix G:
Eating on the Run; Fast Foods
130
Since we dont live in a perfect world, sometimes for one reason or the other we either dont prepare all
of the food we need for the day in the morning or we run out of food because maybe we did not prepared
enough. Whatever the reason might be, there is a solution for the problem. You can go to fast food res-
taurants. Now, arent fast foods bad if you are trying to get in shape? Well, the answer is no as long as
you choose wisely.
The rules for eating in fast food restaurants (or any other type of restaurant) are the following:
1) If it is not your cheat day, refrain from fatty choices such as french fries.
2) Drink between 8-16 ounces of water before you get there, and then drink an additional 8-16 ounces more
while you are eating. This will prevent you from feeling hungry and falling to temptation. If temptation is strong
remember three things:
a) There is nothing better than being in shape.
b) You control everything that goes into your mouth. Food does not and should not control you!
3) Always combine a serving of low fat protein (in the case of fast food restaurants, this is either skinless
chicken or turkey) with a small serving of carbs. Remember that if you are eating a chicken or turkey sandwich
the bread will count as the carbs.
4) Salads in addition to a serving of protein and a serving of starchy carbs are always good since they pro-
vide fiber and they fill you up. However, avoid using high fat/high sugar dressings.
5) Refrain from using high carbohydrate sauces or mayo.
Now that we know the rules of fast food eating I am going to discuss which are the meals that I eat and where
when I go to eat out in some of the major fast food chains.
At Arbys, you can have either a Light Chicken Deluxe Sandwich with extra lettuce and tomato (no mayo)
or a Light Turkey Deluxe Sandwich. They also have an excellent roast chicken salad that will not harm you
unless you fill it up with high fat dressing.
At Bennigans, I definitely recommend you have their chicken platter, which includes a serving of spicy
rice along with vegetables and two chicken breasts.
At Boston Market, for protein you can have a serving of turkey breast or chicken breast. For carbs you
can have a small serving of steamed vegetables, or new potatoes, or corn, or rice pilaf or fruit salad. If you
rather have something quicker, then go for the chicken or turkey sandwich.
At Hardees, the only thing you can order is either a chicken fillet sandwich or grilled chicken salad.
At Kentucky Fried Chicken, you can have a quarter chicken (no skin) for protein and a small serving of
mashed potatoes, or garden rice, or red beans for carbs.
Eating on the Run; Fast Foods
131
At Long John Silvers, you may have a flavor-baked chicken or fish for protein and a small serving of
plain baked potato or green beans.
At McDonalds, you can have either a McGrilled Chicken Classic or a Chunky Chicken Salad.
At Subway, you can either order a Roast Turkey Breast Sub, a Veggie Sub or a Roast Beef Sub. Re-
member the rules that we already discussed: NO EXTRA OILS OR MAYO etc. There is no need to order a
sub larger than 6 inches.
At Taco Bell, you can order any of the following: a Light Chicken Burrito, or a Light Chicken Taco, or
a Light Bean Burrito, or a Light Soft Taco Supreme, or a Light Taco Supreme, or a Light Taco, or a Light
Soft Taco.
Finally, at Wendys, you may want to have either a grilled chicken sandwich or a grilled chicken salad.
Well, there you have it. If you find yourself in another restaurant that I have not discussed over here, dont
panic! Just ask for whatever chicken plate they have and if it comes with skin just take it off. Basically, if you
stick to the five rules I discussed above, no matter where you find yourself at, you wont have a problem finding
something to eat. Bon Appetit!
132
Appendix H:
Glossary of Terms
133
Aerobic Exercise: Constant moderate intensity work that uses up oxygen at a rate in which the cardio
respiratory system can replenish oxygen in the working muscles. Examples of such activity are stationary
bike riding or walking. It is a good activity for fat loss when done in the right amounts but highly catabolic
if done in excess.
Anaerobic Exercise: Exercise in which oxygen is used up more quickly than the body is able to replenish it
inside the working muscle. Weight training is an example of such an activity. It is highly anabolic in nature
but also highly catabolic if done in excess.
Anabolic State: Favorable state in the body created by a combination of good training, nutrition and rest
that leads to favorable changes in body composition.
Anabolic Steroids: Synthetic (man-made) hormones that simulate the effects of the male hormone tes-
tosterone.
Anti-Catabolic Properties: Properties provided by certain nutrients that protect the muscle mass in the
body from being broken down.
Anti-Lipolytic Properties: Properties provided by certain nutrients that prevent the body from turning calo-
ries into fat.
Antioxidant Properties: Properties provided by certain nutrients that protect the body from disease.
Basic Exercises: Exercise movement that involves a large number of muscles in the body. They are
generally multi-joint movements that target the larger muscles of the body (such as chest, back and thighs)
but also involve the smaller muscles as well (such as shoulders, arms, calves and abs) as auxiliary muscles.
Examples of such movements are the chin-ups, pull-ups, dips, bench presses, squats, and lunges.
Bulk Minerals: Minerals which the body needs in great quantities (on the order of grams), such as cal-
cium, magnesium, potassium, sodium and phosphorus.
Carbohydrates: Macronutrient used by the body as its main source of energy. Carbohydrates are divided
into complex carbs and simple carbs. The complex carbs give you sustained energy (timed release) while
the simple carbs gives you immediate energy. This macronutrient can be found in rice (complex, starchy),
pasta (complex, starchy), breads (complex, starchy), fruits (simple), sugars (simple), fruit juices (simple),
dairy products (simple), and vegetables (complex, fibrous).
Catabolic State: Unfavorable state in the body created by a combination of too much training, lack of
good nutrition and lack of rest that leads to muscle loss and fat accumulation.
134
Cortisol: Catabolic hormone secreted by the adrenal glands in situations of stress (both physical and men-
tal), lack of calories/nutrients and lack of sleep. This hormone is associated with loss of muscle mass, loss
of strength, and fat accumulation. An excess of it over long periods of time may also contribute to hardening
of the arteries; something that leads to heart disease.
Diuretics: Drugs used to remove excess water from the body. There are two versions: the drug version
(can only be prescribed by a physician), and the herbal version. Excessive use of the drug version has as
side effects muscle cramps and harsh arrhythmia. The herbal version, while safer than the drug version, can
lead to potassium loss and excessive use puts stress on the kidneys.
Dumbbell: A short-handled barbell 10-12 inches long that can be carried in one hand. Dumbbells allow
for flexibility in the execution of a movement and for full range of motion.
Endorphins: Hormones that make us feel good and happy. The production of these hormones is stimulated
by exercise.
Essential Fatty Acids (EFAs): Fats that have anti-catabolic, anti-lypolitic and antioxidant properties. These
fats affect the good cholesterol in a positive way. In addition, these fats aid in the muscle-building, fat-loss
process. The Omega 3 Fatty Acids found in fats such as fish oils and flaxseed oil are a good source of EFAs.
Estrogen: Female hormone that regulates and sustains female sexual development and reproductive func-
tion. An excess of this hormone appears to be related to heart disease and cancer. In addition, when this
hormone is in excess, it causes fat gain and water retention. Estrogen deficits, on the other hand, include
memory problems, trouble finding words, inability to pay attention, mood swings and irritability. By helping
to balance the levels of this hormone, exercise helps reduce the risk of these diseases and conditions.
Exercise Volume: The amount of work performed in an exercise session defined by the product resulting
from the amount of weight lifted, multiplied by the number of sets and multiplied by the number of repeti-
tions. For example, if you had a workout that consisted of 10 sets of dumbbell curls, and for each set you
used 30 pounds and performed 10 repetitions, then your biceps routine volume equals 10 x 10 x 30 = 3000
pounds. Too much volume leads to overtraining.
Fats: Macronutrient needed by the body in order to manufacture hormones and sustain cell metabolism.
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also, fats lubricate
your joints. If you eliminate the fat from your diet, your hormonal production will go down and a whole ar-
ray of chemical reactions will be interrupted. There are three types of fats: saturated, polyunsaturated and
monounsaturated.
Fat Soluble Vitamins: Vitamins that are stored in fat which, if taken in excessive amounts, will become
toxic. They include vitamins A, D, E, and K.
Glossary of Terms
135
Giant Set: Giant Sets are 4 exercises done one after the other with no rest in between sets. Again, there
are two ways to implement this. You can either use 4 exercises for the same muscle group or perform 2
pairs of opposing muscle group exercises. For the purposes of this manual, whenever we do Giant Sets, we
will perform two pairs of opposing muscle group exercises with no rest. The exception is when we do Abs
in which we will alternate between lower abs and upper abs.
Growth Hormone: Hormone secreted by the pituitary gland that aids in fat loss and muscle building.
Hormones: Fats similar to, and usually synthesized from, cholesterol, starting with Acetyl-CoA, moving
through squalene, past lanosterol, into cholesterol, and, in the gonads and adrenal cortex, back to a num-
ber of steroid hormones. Because they stimulate cell growth, either by changing the internal structure or
increasing the rate of proliferation, they are often called anabolic steroids.
Hypertrophy: Scientific term for describing an increase in muscle mass and strength caused by the stimu-
lation of the muscles.
Intensity: Intensity has two definitions in the weight-training world. (1) Relative term that indicates the
level of effort exerted during the performance of an exercise. (2) In the strength training circles, intensity
refers to the amount of weight being used on a specific exercise.
Insulin: Hormone secreted by the pancreas responsible for carbohydrate metabolism. This hormone
determines if the carbohydrates are to be used for energy, for storage inside the muscle cells as glycogen,
or for converting and storing the carbohydrates as fats when they are found in excess in the bloodstream.
Isolation Exercises: Exercise movements that are generally single jointed and serve to isolate a single
area of the body. Examples of such are dumbbell flyes, concentration curls, triceps kickbacks, leg exten-
sions, and leg curls.
Lactic Acid: Byproduct created by a lack of oxygen flow to the working muscles. Lactic acid is created
by anaerobic activities such as weight training exercises. It is believed that its presence causes a surge in
growth hormone levels.
Macronutrient: One of the three major nutrients that the body needs for survival. These nutrients are
carbohydrates, proteins and fats.
Metabolism: The rate at which the body utilizes calories and nutrients in order to sustain its daily activi-
ties.
Minerals: Minerals are inorganic compounds (not produced by animals or vegetables) whose main func-
136
tion is to assure that your brain receives the correct signals from the body, as well as to ensure balance of
fluids, make muscular contractions possible and allow energy production, as well as the building of muscle
and bones. There are two types of minerals: bulk and trace minerals.
Modified Compound Superset: In a modified compound set, you pair exercises for opposing muscle
groups or for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise, rest the
recommended amount of seconds and then perform the second exercise (for instance, first do biceps, rest,
then do triceps). You then rest the prescribed amount of time again and go back to the first exercise. Using
this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body
warm, but also allows for faster recovery of the nervous system between sets. This will allow the person to
lift heavier weights than possible if he just stayed idle for 2-3 minutes waiting to recover.
Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are
usually high in the essential fatty acids and may have antioxidant properties. Sources of these fats are fish
oils, virgin olive oil, canola oil, and flaxseed oil.
Muscle Failure: Point during the exercise at which it becomes impossible to perform another repetition in
good form. This point is reached due to the lack of oxygen reaching the working muscles and the increased
levels of lactic acid.
Overtraining: Condition caused by an excess of volume in a training routine, which leads to muscle loss,
strength loss and fat accumulation. Symptoms include depression, insomnia, lethargy and lack of energy.
Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable
oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.
Protein: Every tissue in your body is made from protein (i.e. muscle, hair, skin, nails). Proteins are the
building blocks of muscle tissue. This macronutrient can be found in poultry, meats, and dairy products.
Repetitions: The amount of times that you perform an exercise. For instance, pretend that you are per-
forming a bench press. You pick up the bar, you lower it, pause and lift it up. That action of executing the
movement for one time counts for 1 repetition. If you perform that same movement a second time, then
that is your second repetition, and so on.
Rest Interval: The amount of time that a person rests in between sets. For instance, a rest interval of
60 seconds means that after you finish your first set, you will remain idle for 60 seconds before going on
to the next set.
Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are
found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that
Glossary of Terms
137
increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydroge-
nated vegetable oils are generally found in packaged foods. In addition, coconut oil, palm oil, and palm ker-
nel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.
Sets: A set is a collection of repetitions that culminates in the muscle reaching muscular failure. Muscular
failure is the point, due to a buildup of lactic acid in the muscle, it becomes impossible to perform another
repetition with good form.
Supersets: A superset is a combination of one exercise performed right after the other with no rest in
between. There are two ways to implement a superset. The first way is to do two exercises for the same
muscle group at once; like doing dumbbell curls immediately followed by concentration curls. The drawback
to this technique is that you will not be as strong as you usually are on the second exercise. The second
and best way to superset is by pairing exercises of opposing muscle groups or different muscle movements
such as Back and Chest, Thighs and Hamstrings, Biceps and Triceps, Shoulders and Calves, Upper Abs and
Lower Abs. When pairing antagonistic exercises, there is no drop of strength whatsoever once your cardio-
vascular system is well conditioned.
Trace Minerals: Minerals which are needed by the body in minute amounts, usually in the order of mi-
crograms, such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Testosterone: Hormone responsible for increasing muscle size. Even though this hormone is predomi-
nantly present in males, it is also present in women to a lesser degree. It is believed that this hormone also
aids in fat loss to a lesser degree.
Vitamins: Vitamins are organic compounds (produced by both animals and vegetables) whose function is
to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and
energy production. There are two types of vitamins: fat -soluble and water-soluble.
Water Soluble Vitamins: Vitamins that are not stored in the body, such as the B-Complex vitamins and
vitamin C. Therefore, they need to be taken on a frequent basis.
138
Appendix I:
Grocery Shopping List
139
Note: Eat a meal prior to going grocery shopping to ensure that you dont end up buying junk foods.
Another strategy is to do grocery shopping on Sundays when you are allowed to eat whatever you want.
Naturally, you do not need to purchase all of the items on this grocery list. We provide it just as a remainder
of the types of foods that your actual list should contain.

Carbohydrates
- Rice (white or brown)
- Yams
- Whole Wheat Bread
- Shredded Wheat
- Plain Oatmeal (Old Fashioned, not Quick)
- Corn
- Baked Potato
- Plain Pasta
- Whole Wheat Bread
- Peas
- Fruits
- Fresh Green Vegetables
Proteins
- Chicken Breasts (avoid deli meats, they are high in sodium and low in protein)
- Turkey Breasts (avoid deli meats, they are high in sodium and low in protein)
- Water-Packed Tuna
- White Fish
- Halibut
- Cod
- Round Steak
Fats
- Flaxseed Oil
- Fish Oils
- Nuts (like Cashews, Almonds, etc)
Supplements
- Vitamin and Mineral Formula
- Vitamin C
- Chromium Picolinate
- Fish Oil Capsules (if you dont use flaxseed oil)
- Meal Replacement Powders
- Whey Protein Powders
140
Supplements (Cont.)
- Protein Bars
- Creatine
- Glutamine
Dairy
- Skim Milk
- Non-Fat Light Yogurts
Miscellaneous Items
- Garlic Powder (for flavoring)
- Onion Powder (for flavoring)
- Balsamic Vinegar
- Crystal Light
- Any sugar-free and salt-free seasoning
(Photocopy these pages for your personal use)
Grocery Shopping List

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