MAINTENANCE PHASE

the
BIZZY DIET
MAINTENANCE PHASE: DESIGNED EXCLUSIVELY FOR THE BUSY PROFESSIONAL

FINALLY, A DIET THAT FITS INTO ANYONE’S HECTIC

SCHEDULE. THAT’S WHY IT’S NAMED THE BIZZY DIET.
GET STARTED. START SEEING RESULTS IN NO TIME.
This diet is so effective because it was designed to work with anyone’s
lifestyle and it complements all types of training. Its creators are hard-core
followers of the fitness and health lifestyle themselves.

Bizzy begins with the 21-Day Start Phase, which increases your body’s
metabolism while changing your mindset and overall outlook. Once this
stage is over, Bizzy Dieters move into the Maintenance Phase.

THE BIZZY DIET’S FEW “RULES” ARE EASY TO FOLLOW.

As you learn the ropes of this program, please remember to stick to the
basics as they are spelled out. For instance, the eating times in the
following pages are to be used as examples only. While the times listed
aren’t critical, obeying the amount of time BETWEEN meals is very
important.

Let’s say you work nights. Just adjust each time so you’re consuming the
foods and supplements at their optimum times. If you wake at 9 a.m.
instead of 5:30 a.m., then that is when your Bizzy Diet schedule starts.

THE BIZZY DIET IS NO DIFFERENT THAN ANY OTHER

DIET: IF YOU DON’T FOLLOW IT, IT WON’T WORK.
We built this diet around MusclePharm® products because we believe in
their superiority. MusclePharm® products like Shred Matrix™, Armor-V™
and MuscleGel® are your best bet. MuscleGel®—Protein On The Go™—is
perfect gel-pack for Bizzy Dieters because both were inspired by the idea
that we all have packed schedules but still want to look as good as we
possibly can. Put a couple of MuscleGel® packets in your backpack or purse,
and when the time of day calls for your protein, just open a MuscleGel
packet and you’re good.

MAINTENANCE PHASE WEEKEND RULES:

Keeping on track Monday through Friday helps maintain your fast
metabolic rate. The Maintenance Phase goal is to keep your body within a
controlled, comfortable 5-10 pound range so you can partake in food and a
few drinks over the weekend if you wish. Eating a low carb breakfast is still
recommended, though, because this establishes good daily insulin levels.
Also when you stray off your eating schedule, the body holds water
because of the carbohydrates. Once you return to the maintenance phase
Monday, your metabolic rate should be back and your body will release
this excess water. Enjoy your weekend, you worked hard for it. But if you
let your body go over the 10 lb range that is set, you’ll need to do the
Start Phase again.

A WEIGHT-LOSS SECRET: DON’T NEGLECT YOUR LEGS.

If you’ve ever added dieting to your workout routine and felt that you
weren’t losing as much weight as you could, you might have been
neglecting exercising your lower body. Working out your legs twice a week
optimizes metabolic response.

WELCOME TO THE BIZZY DIET.

WE CAN’T WAIT FOR YOU TO START
SEEING THE RESULTS.

WARNING: The training and nutrition programs

described here are not intended to be used a substitute
for any exercise plan or dietary regimen that may have
been prescribed by your physician. MusclePharm strongly
recommends that you consult with your physician before
beginning any training and nutrition program and
perform exercises under the supervision of a certified TEAM MUSCLEPHARM®
fitness trainer or conditioning coach. NATALIA MUNTEAN
WBFF FITNESS ICON
 DAILY PLAN: THE BIZZY DIET
MAINTENANCE PHASE:
The maintenance phase is a must, then you can go to a clean maintenance
phase with cheat meal on weekend for an ultimate healthy lifestyle.

MAINTENANCE PHASE:
MORNING TO MID-MORNING

TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST MP SUPPLEMENT / FAT LOSS FOOD
EXAMPLE TIME: 6:30 AM SHRED MATRIX™ NO FOOD
MEN: 3 CAPSULES
WOMEN: 1-3 CAPSULES
8-12 OZ. OF WATER

TIME: BREAKFAST MP SUPPLEMENT / COMPLETE MULTI-VITAMIN FOOD

EXAMPLE TIME: 7:00 AM ARMOR-V™ MEN: 3 WHOLE EGGS
EVERYONE: 6 CAPSULES WOMEN: 2 WHOLE EGGS
8-12 OZ. OF WATER 2 TABLESPOONS OF OLIVE
OR COCONUT OIL PREPARED
YOUR CHOICE

THE BIZZY DIET

DAILY PLAN: THE BIZZY DIET
MAINTENANCE PHASE:
MORNING TO MID-AFTERNOON

TIME: 3 HOURS AFTER BREAKFAST MP SUPPLEMENT / PROTEIN FOOD

EXAMPLE TIME: 10:00 AM MUSCLEGEL® NO FOOD
EVERYONE: 1-2 PACKETS
WITH 8 -12 OZ. OF WATER
1 SERVING OF FRUIT OR NUTS

TIME: 1/2 HOUR BEFORE LUNCH MP SUPPLEMENT / FAT LOSS FOOD

EXAMPLE TIME: 12:30 PM SHRED MATRIX™ NO FOOD
MEN: 3 CAPSULES
WOMEN: 1-3 CAPSULES
8-12 OZ. OF WATER

TIME: LUNCH MP SUPPLEMENT FOOD

EXAMPLE TIME: 1:00 PM NO SUPPLEMENTS MEN: 8 OZ. WHITE MEAT GRILLED
WOMEN: 6 OZ. WHITE MEAT GRILLED
UNLIMITED GREEN VEGETABLES
1 SWEET POTATOE OR
1/2 CUP BROWN RICE

CORY GREGORY - MUSCLEPHARM® PRESIDENT & FITNESS GURU LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
NATALIA MUNTEAN - MUSCLEPHARM® WBFF FITNESS ICON © 2011 MUSCLEPHARM CORP.
 DAILY PLAN: THE BIZZY DIET
MAINTENANCE PHASE:
EVENING
TIME: 3 HOURS AFTER LUNCH
EXAMPLE TIME: 4:00 PM
TIME: DINNER
EXAMPLE TIME: 6:30 - 7:00 PM
THE BIZZY DIET
MP SUPPLEMENT / PROTEIN FOOD
MUSCLEGEL® NO FOOD
EVERYONE: 1-2 PACKETS
WITH 8 -12 OZ. OF WATER
1 SERVING OF FRUIT OR NUTS
MP SUPPLEMENT FOOD
NO SUPPLEMENTS MEN: 8 OZ. WHITE MEAT GRILLED
WOMEN: 6 OZ. WHITE MEAT GRILLED
UNLIMITED GREEN VEGETABLES
1 SWEET POTATOE OR
1/2 CUP BROWN RICE
DAILY PLAN: THE BIZZY DIET
THIS PLAN IS SET UP TO HELP YOU GET A FAST WEIGHT AND CARDIO WORKOUT IN...
EVEN IF YOU WORKOUT IN YOUR BASEMENT.

THE BIZZY DIET IS DESIGNED TO HELP THE BIZZY PERSON GET

FIT AND LOOK GOOD.
PLUS, ENJOY ONE "CHEAT MEAL" ON THE WEEKEND. RELAX MORE,
INDULGE IN SOMETHING YOU CRAVE—AND KEEP ON TRACK.

RULES OF METABOLISM
1. Eat within 1 hour of waking
2. Eat 5-6 meals a day, that is every 2.5-3 hours
3. Workout 4 days per week 30 minutes cardio 30 minutes weights
4. Get the 3-headed Monster Right
1. Nutrition/Supplements
2. Weight Training
3. Cardio
5. Consistency on planning your meals ahead of time
6. Don't go over 4 hours without ingesting good calories within
the 5-6 meal period
7. Don't neglect your legs! Training legs increases overall metabolism!

CORY GREGORY - MUSCLEPHARM® PRESIDENT & FITNESS GURU LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
NATALIA MUNTEAN - MUSCLEPHARM® WBFF FITNESS ICON © 2011 MUSCLEPHARM CORP.
 DAILY PLAN: THE BIZZY DIET
THE WORKOUT:
During the course of the Bizzy Diet, you MUST workout. This will
restart your metabolic rate naturally. Be sure not to skip your leg routine.
This workout plan was designed to allow you to mix and match exercises.
So have fun and stay focused!

MONDAY & WEDNESDAY

UPPER BODY & CARDIO

WARM-UP:
20 MINUTES
EX: - Run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes.
EX: - Walking, alternating 1 minute fast then 1 minute slow, for 20 minutes.
Apply to whatever you have available: bike, elliptical, etc.

WEIGHTLIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed
do 5 minutes of soft cardio, 5 minutes intense cardio and then repeat.
2X THROUGH - 20 REPS EACH
1. CHEST: Flat bench press or flat dumbbell press or pushups
2. BACK: 1 arm dumbbell row 20x each arm
3. SHOULDERS: Military press
4. BICEPS: Curls
5. TRICEPS: Kickbacks
5 minutes cardio intense walk, run, bike, or stepper

TUESDAY & FRIDAY

LOWER BODY & CARDIO

WARM-UP:
20 MINUTES
EX: - Run on treadmill alternating 1 minute fast then 1 minute slow for 20 minutes.
EX: - Walking alternating 1 minute fast then 1 minute slow for 20 minutes.
Apply to whatever you have available, bike, elliptical, etc.

WEIGHTLIFTING:
Set up 5 exercises, do 20 reps of each exercise 2x through, once completed
do 5 minutes of soft cardio, 5 minutes intense cardio and then repeat.
2x THROUGH
1. LEGS: Bodyweight squats 20-30 reps(not what you weigh on your back just
actual bodyweight) advanced add weight
2. LEGS: Lunges 15 each side stationary lunges
3. CALVES: Calf raise 30-50 reps
4. ABS: Ab crunch 30-50
5. ABS: Legs up and crossed 30-50
5 minutes cardio intense walk, run, bike, or stepper

THE BIZZY DIET

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