POWER 8 MUSCLE BUILDING WORK-OUT

POWER 8 MUSCLE BUILDING WORK-OUT

3 DAY SPLIT

POWER 8 COMBINES A 5 X 5 PROTOCOL WITH A BRUTALLY EFFECTIVE 8 X 8 EXERCISE. THIS SYSTEM IS PERFECT FOR THE NTERMEDIATE LIFTER WHO WANTS TO CONTINUE TO MAXIMISE GAINS.

WORK-OUT SUMMARY

GOAL – BUILD MUSCLE WORK-OUT TYPE- SPLIT TRAINING LEVEL- INTERMEDIATE DAYS PER WEEK- THREE EQUIPMENT- BARBELL,BODY WEIGHT, TARGET GENDER- MALE / FEMALE EZY BAR, CABLES, MACHINES, etc. AUTHOR- STEVE SHAW

WORK-OUT DESCRIPTION

POWER 8 IS A MUSCLE BUILDING WORK-OUT SYSTEM, THAT ATTACKS MAJOR MUSCLE GROUPS IN 3 DIFFERENT WAYS.

POWER-EACH MAJOR MUSCLE GROUP IS FIRST HIT WITH 5 X 5 THE SAME STYLE OF                              5 X 5 MADE FAMOUS BY REG PARK- CLASSIC BODY BUILDER.

8 X 8 – FOLLOWING THE POWER SETS, MAJOR MUSCLE GROUPS ARE THEN TAXED USING 8X8 PROTOCOL. REST BETWEEN EACH OF THESE SETS IS KEPT TO 60SECS MAXIMUM.

ISOLATION-MAJOR MUSCLE GROUPS ARE FINISHED OFF USING AN ISOLATION EXERCISE, THAT FOCUSES ON A STRICT REP CADENCE.

POWER 8- THREE DAY SPLIT

DAY 1 CHEST / BACK DAY 4 OFF DAY 2 OFF DAY 5 SHOULDERS/ ARMS DAY 3 LEGS/ ABDOMINALS DAY 6 OFF DAY 7 OFF (* 7 DAY VARIATION)

DAY 1 CHEST / BACK DAY 3 OFF DAY 5 SHOULDERS/ARMS DAY 2 LEGS / ABDOMINALS DAY 4 OFF DAY 6 OFF DAY 7 OFF   (* 7 DAY VARIATION BACK TO BACK)

SELECTING EXERCISES. DON’T SHY AWAY FROM HARD EXERCISES, TRY TO MAKE EQUAL EXERCISE SWAPS.

MAJOR MUSCLE GROUPS POWER- A 5X5 USING HEAVY COMPOUND LIFT.

8X8- A 8X8 USING A LESS IMPACTFUL HEAVY COMPOUND MOVEMENT/ MACHINE EXERCISE.

ISOLATION- A 3 X 8-12 REP USING AN ISOLATION STYLE MOVEMENT.

MINOR MUSCLE GROUPS

6X8- A 6X8 USING A CHALLENGING ISOLATION OR MACHINE EXERCISE. AS MENTIONED 5X5 EXERCISES ARE RAMPED- THE FIRST TWO SETS ARE WORKING WARM-UP SETS.

SET 1- 60% X 5 REPS SETS 3-5 -100% X 5 REPS SET 2- 80% X 5 REPS

SET 5 IS A AMAP SET, MEANING YOU WILL PERFORM AS MANY REPS AS POSSIBLE DO NOT TRAIN TO FAILURE. STOP SET 5 WHEN YOU FEEL LIKE YOU MIGHT FAIL ON THE NEXT REP OR IF YOUR FORM STARTS TO SEVERELY DETERIATE WHEN YOU REACH 7 OR MORE REPS ON SET 5. IT’S TIME TO ADD WEIGHT. THE NEXT TIME YOU HIT THE GYM, ADD 5 POUNDS TO THE BAR.

8X8 AND 6X8 EXERCISES. REST BETWEEN SETS FOR THOSE EXERCISES IS KEPT TO A STRICT 60 SECONDS. DON’T EXCEED THIS REST PERIOD. IF YOU’RE UNABLE TO HIT 8 REPS FOR EACH SET, DON’T WORRY. WHEN YOU’RE ABLE TO PERFORM 8 REPS FOR EACH OF THESE SETS, ITS TIME TO WEIGHT TO THE BAR. ADD THE SMALLEST POSSIBLE AMMOUNT OF WEIGHT, THE NEXT TIME YOU PERFORM THIS MOVEMENT.

ISOLATION EXERCISES PERFORM THESE MOVEMENTS USING A 4-2-4 REP TEMPO. THIS MEANS IT WILL TAKE YOU 4 SECONDS TO COMPLETE A REPETITION. FOLLOWED BY A 2 SECOND HOLD AT THE POINT OF CONTRACTION AND A 4 SECOND RETURNING THE WEIGHT TO THE START POSITION OF THIS EXERCISE. THERE IS NO NEED TO FORCE HEAVIER WEIGHTS BEFORE YOUR READY. ALSO YOU MAY NEED TO DROP THE WEIGHT FROM SET TO SET. THESE EXERCISES ARE VERY DELIBERATE AND TAXING. DROPPING THE WEIGHT TO A LIGHTER WEIGHT IS PERFECTLY FINE. AGAIN THE POINT IS TO FINISH OFF YOUR MUSCLES, SO WEIGHT IS SECONDARY. BUT DON’T GO TOO LIGHT- THIS IS MAKING A SET TOO EASY.

POWER 8

MUSCLE BUILDING SYSTEM

CHEST / BACK

FLAT BENCH PRESS     5 SETS / 5 REPETITIONS                                                                                                     DB FLAT BENCH / HAMMER BENCH PRESS   8 SETS / 8 REPETITIONS                                                             INCLINE DB FLY OR PEC DECK 3 SETS/ 8-12 REPETITIONS                                                          BARBELL BENT ROW5 SETS / 5 REPETITIONS

LAT PULLDOWN OR PULL-UPS 8 SETS / 8 REPETITIONS STRAIGHT ARM PULL DOWN 3 SETS / 8-12 REPETITIONS DB OR BARBELL SHRUGS 8 SETS / 8 REPETITIONS

 

LEGS / ABDOMINALS

SQUATS 5 SETS / 5 REPETITIONS                                                     LEG PRESS 8 SETS / 8 REPETITIONS                                                 STIFF LEG DEALIFT 5 SETS / 5 REPETITIONS LEG CURLS 8 SETS / 8 REPETITIONS SEATED LEG PRESS / CALF RAISE 6 SETS / 8 REPETITIONS STANDING CALF RAISE 3 SETS / 8-12 REPETITIONS                                                         ABDOMINALS- OWN CHOICE 3 SETS / 15+ REPETITIONS

 

SHOULDERS / ARMS

SEATED BARBELL PRESS 5 SETS / 5 REPETITIONS

SEATED DB PRESS / HAMMER O’HEAD PRESS 8 SETS / 8 REPETITIONS                                                            BENT OVER REVERSE FLYS 3 SETS / 8-12 REPETITIONS

CLOSE GRIP BENCH or SKULL CRUSHER 6 SETS / 8 REPETITIONS                                                             CABLE TRICEP EXTS or SEATED DB EXTS 3 SETS / 8-12 REPETITIONS                                                      STANDING DUMBBELL CURL  6 SETS / 8 REPETITIONS                   EZY BAR PREACHER CURL 3 SETS / 8-12 REPETITIONS

YOU CAN ADD IN 3 SETS OF ABDOMINALS PER DAY AFTER EACH WORK-OUT, USE WHAT EXERCISES YOU PREFER.

YOU CAN ADD DEADLIFTS ON BACK DAY FOR YOUR 5X5 EXERCISE. USE GOOD FORM OF A ROW / PULLDOWN FOR YOUR NEXT 2 EXERCISES. MAY WANT TO ROTATE WEEKS- DO AN 8X8 FOR ROWS ONE WEEK AND 8X8 FOR PULLDOWNS / PULL UPS THE NEXT.

 

 

50 Best Muscle Fitness Tips

1- CHALK IT UP
More weight means more muscle and using chalk means more weight.
“Chalking up to improve your grip can add 10kg to some exercises instantly” say’s Strength coach Sean Mc Phillips

2- THINK BIG
Big compound moves such as Squat, Dead lift and Squat. Should be staples of any weight program. Studies have shown they lead to surges of Testosterone and Growth hormone as well as recruiting huge numbers of muscle fibres. All essential for muscle growth.

3- ADD VOLUME
Heavy weights and more volume will both work, but they work better together. “Lift heavy at the start of each session using sets of 1 – 3 repetitions” suggests Strength coach Ben Coker” Then in your assistance moves drop down to 6- 8 repetitions per set with more focus on muscle damage and metabolic stress.” “The heavy lifting will recruit Fast twitch fibres” Try mixing heavy Bench press with light Dumbbell bench for great results.

4- GET FIRED UP
“Post- Activation Potentiation. Do a heavy single at 90-95 % of your 1 Rep max. Then go straight into a working set” say’s coach Ben Coker “This will recruit more Fast twitch fibres which you will fatigue through out the working set” – “That means Growth”

5- CLUSTER UP
To add more Volume try adding “Cluster Sets” Say you can do 4 reps at 90% of your 1 rep max weight. If you cluster these sets by taking 10 seconds rest after each one. Its likely you’ll do 6 reps. Across several sets that will make huge difference. This works well on moves with minimal set up time-dead lifts- not over head squat.

6- WAKE UP
A solid warm up will let you lift more weight later, meaning added muscle Remember the point of a warm up is to open joints, stretch ligaments and Tendons. If your doing a heavy session, start with basic body weight movements, to get things firing.

7- UNLEASH BELL
Add Kettle bells moves to warm up and to prime your muscles. Swings and Presses will get everything firing. It’ll mean that you can lift more weight for more repetitions later. It will also add a bit more volume to your workout.

8- RAMP IT UP
Don’t just jump into the heaviest weight you can lift. Working up to a top set of 3-5 repetitions, after 7 sets of Progressively lighter weights. Allows you to do speed work early on and then go onto heavy too. It also keeps the Volume high. So make sure the bars moving Fast. When the weights low.

9- REST / PAUSE
This technique is highly effective for building. Rest Pause stimulates growth through high fatigue in the working muscles . Pick a weight you can lift for 10 repetitions and do 8 repetitions, rest for 20 seconds, Repeat the procedure.

10- SQUEEZY DOES IT
At the top of every repetition, squeeze the targeted muscle group. This process known as Isometric Contraction. Helps to maximize Muscle fibre recruitment.

11- START HIGH THEN DROP
In Drop sets you til failure. Lower the weight, then get some repetitions(start high) Start at 90-95% of max, hit 2 repetitions, drop the weight, get 2 more repetitions, hit 2 more

12- GO TECHNICAL
Increase decreasing the weight. Try a technical drop set by making a move more mechanically easier for your body. Start set of dumbbell curls then switch to Hammer curls. When you reach failure finish with Cheat curls to fry your biceps.

13- EMBRACE CONTRASTS
In Contrast training, a strength movement followed by an explosive exercise- jumps are a preference. Squats followed by Jump squats, Bench press followed by clap pushups. In order to get the
best transfer effect. Rest for 10 -20 seconds between exercises and rest for 3 minutes between sets.

14- GREASE THE GROOVE
To add lots of volume without frying your muscles. Try a training technique Russian military use simply do lots of low repetition chin-ups and push-ups throughout the duration of a day or just hit 1 repetition max set inn the morning. Preferably before you hit the shower.

15- TRY 2 3 5
Your repetition schemes for muscle building should be based on getting more repetitions, while surmising fatigue. Try the 2 3 5 system 2 repetitions, then 3 repetitions, then 5 repetitions, then go back to 2, do 5-6 rounds.

16- CLIMB THE LADDER
For Chin-ups or Dips. Try the Ladder approach. Do 1 repetition, then take a short rest, then do 2 repetitions, go all the way to 5 or 10 repetitions and you’ll hit high numbers of repetitions very quickly. For a extra challenge go back down the Ladder, once you hit the top

17- REVAMP YOUR RESTS
Small back, work arms. You should do more Chin-ups and Push-ups say’s Strength coach Zoran Dubak “I like to any where up to 20 sets of 5 Chin-ups on a medium intensity day. For quick results do a set of 5 repetitions between every pushing move on Bench day- you will get a lot of volume with minimal effect.

18- RING THE CHANGES
Ring work forces you to create huge amounts of tension and a general theme for building muscle, is maximizing time under tension Start by making sure you can hold the top position of a Push-up then go for a total of 20-30 repetitions, keep your body rigid.

19- THINK NEGATIVE
Negatives can change up your training and cause increased Trauma to your muscles. Forcing them to grow back bigger To do them properly, get a gym partner to help with the weight or go to the top position of a Chin-up and lower the body slowly Count a slow 5.

20- BRING THE THUNDER
Warm -up with heavy Turkish Get-ups. They teach your body to move as a unit. Add to your warm-up

21- CARRY ON
Fire-man’s carry style. Team up with mates and do 30 metre carries until 1 fails.

22- ARM YOURSELF
To get Sylvester Stallone striated forearms for the Expendable movies. His trainer Gunther Peterson would get him to Dead lift and then lift the same weight up for Barbell Shrugs. It works Glutes, Forearms and grip.

23- GET WILD
To get Hugh Jackman strong, his trainer would hit his muscles from every angle. Compound exercise to an Isolation exercise. Work each muscle group.

24- CHEST RING FLY
Also possible with a TRX Super set them with Ring push-ups, to super size your Pecs.

25- TRICEP WEIGHTED DIP
Hold a weight between your ankles or use a Dip belt.

26- ABDOMINALS AB WHEEL
Do 5 sets at the end of your workout and build to standing version.

27- QUADS FRONT SQUAT
Take practice. Bulgarian Split Squat take 2nd phase to Front squat.

28- HAMSTRINGS ROMANIAN DEAD-LIFT
An easy choice. Do a few sets on Dead-lift day to strengthen your Hip for sprinting.

29- BICEPS CLOSE GRIP CHIN-UPS
Bringing your hands together makes your Biceps do the work. If you got the space for it rope climbing’s better

30- CALVES CALF RAISE
Do 100 repetitions at the end of a Leg session. Change your feet positions for better results.

31- GLUTES/SINGLE LEG GLUTE BRIDGE
Not only will this make your glutes grow. I t will make them strong as well make your Hamstrings injury proof for sprint sessions.

32- BACK DEAD-LIFT
Other moves will hit your back directly, but none will let you shift more weight, than this classic exercise

33- GET STRONG & CHALLENGE YOURSELF
Exercises such as Tyre flips, Log press, help train your muscles in a way that Barbells and Dumbbell can’t. They hit multiple muscle groups simultaneously within increased emphasis Core strength and stabilisation. Tremendous for muscle mass.

34- GET HEAVY
The Farmer’s walk will tax all the muscles in your body. Pair it with Barbell bench press and you have a potent combination. Do 3-5 repetitions on the Bench press and rest for 1 minute and a 30 metre Farmer’s walk. Aim for a total of 5-6 sets. Ranging up to a weight you can lift sharply.

35- PUSH IT
Another strengthening staple exercise. That taxes every muscle in your body. The Truck pull hitting everything. Creating the Hormonial enviroment for muscle growth. I f you don’t have a truck or car, use a Prowler sled. Go for maximum distance at the end of your work-out.

36- BE ATHLETIC – SPRINT TO WIN
Sprinting will develop kick ass Hamstrings and Glutes Develop and prime them for heavy lifts. Keep it simple and slowly build up. Start with 4-6 sprints (15 meters) with enough recovery as needed.

37- HIT THE HILL
If in the mood for punishment try hill sprints. Find a good hill 30-50 metres and aim for 5-6 sprints up and walk down (back down). It will force every muscle to work putting you in an Anabolic state. Bonus after it will keep burning fat for up to 4 hours.

38- BE EXPLOSIVE
If your doing classic 8-12 repetition work. Blast your muscles in to growth by adding all explosive movements afterwards.Standing Long jumps and Medball slams will shock your muscles into growth.

39- BUILD YOUR FOUNDATION
Finish your work-out with a couple of max sets on a Suspension Trainer. Any move will engage the Core and build a foundation for bigger moves.

40- ROW FOR SUCCESS
Do a Suspension Drop set, do as many TRX Rows/Ring Rows as possible. Then changing to a steeper angle when you hit fatigue and get a extra couple of repetitions out. More muscle fibre tears means more muscle gains.

41- STEP UP TO A NEW LEVEL GO DEUTSCH
Try the Advanced German body composition method. Pick 3 exercises that hit the same muscle group. Then do 6 repetitions first set, 2nd set do 12 repetitions then do 25 repetitions on the 3rd set. Rest and repeat, this will promote Anabolic Hormones and help you grow.

42- TAKE TIME TO DESTRESS
To much stress will turn you into a catabolic state. Make sure you totally relax for least 30 minutes a night.

43- CHANGE YOUR TIMING
Vary your tempo to add to muscular recruitment. A good tempo is 4110, 4 seconds to lower, 1 second to hold at the bottom, 1 second contraction and zero seconds hold at top. Try 2220, 2010 or 6010 for subsequent sets.

44- HIT YOUR GRIP
Get some Fat Grip handles that artificially thicken the bar and Dumbbell. Use for upper body workouts. The increase in Neural Activation and Motor Unit Recruitment will see your arms, chest and back grow.

45- UP YOUR REPETITIONS
Ultra high repetition training has been out of fashion but its coming back. Performed with intensity high repetition training can unleash new growth thanks to total muscle fibre stimulation.

46- USE TRI-SETS
Hitting 3 moves in one massive set will force your muscles to adapt. Hit your shoulders, chest, with a 75% Dumbbell press for 6 repetitions, follow with a 45% press for 10 repetitions. Then Flat press for 15 repetitions, take 10 seconds rest between each exercise and 2 minutes between sets.

47- FINISH STRONG
At the end of Leg day put 40% of your max on the bar and do as many repetitions as possible aim for 50 repetitions. The recruitment and Lactate build will have a huge growth effect.

48- CATCH YOUR BREATH
Breath from your belly and brace your Core as you lift leading to improved strength more muscle gains. Incorrect breathing can lead to injury.

49- HIT THE SACK
Bed time Prime time for recovery. Try to get around 8 hours sleep a night.

50- EAT MORE
You need to over feed your muscles to let them grow Consuming 2 grams of protein per kilo of body weight Every day is a good start.

Guide to Supplementation

An essential guide to some great muscle building supplements. Describing the benefits and characteristics of all the individual elements. Whether you wish to lose body fat, boost testosterone, build muscle or a quicker recovery.

KEY SUPPLEMENTS

ARGININE
This amino acid offers several benefits, taken before training it can support growth hormone release which stimulates fat cell break down, allowing the body builder to spare or “prevent” the loss of valuable glycogen. Preserving glycogen helps support muscle endurance and energy. Arginine also increases nitric oxide production which facilitates a muscle pump and it can independent of carbohydrates increase insulin secretion which exerts an anti-catabolic (muscle saving) effect.

BRANCHED- CHAIN AMINO ACIDS (BCAAs).
Theses are the most critical aminos for building muscle. Not only do they boost insulin but they turn on muscle protein synthesis, the process of building muscle. BCAAs provide your muscles with more energy and stall fatigue by tricking the brain into thinking your still fresh and strong, plus they blunt the catabolic hormone cortisol , which could increase muscle break down and limit both testosterone production and function.
BETA-ALANINE
In the body this amino acid forms carnosine by binding with the amino acid histidine. Research shows that athletes that supplement with beta-alanine have more strength and muscle endurance. That means you can lift more total weight and lift a given weight for more reps with regular supplementation.
BETAINE
Also known as trymethylglycine, betaine prevents the production of homocysteine ( an amino acid associated with heart disease) while stimulating the production of creatine in the body. Combining betaine with creatine signals the body to create more creatine. In addition, betaine enhances the repair of joints and the liver. Research shows subjects taking betaine for 12 weeks increased muscle strength by 25%.
BETAINE-ECDYSTERONE
This phytochemical is used by plants as protection from insects. For humans it can offer anabolic benefits by boosting protein synthesis for greater muscle growth.
CAFFEINE
This central nervous system stimulant is probably the most popular drug in the world. It should be the most popular bodybuilding supplement because it enhances fat loss, aids focus and drive and can immediately increase strength. That makes it a great morning pick- me- up or pre-workout boost to get you through a tough session.
CALCIUM
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone too. One study found that subjects taking about 16 milligrams of calcium per pound of body weight(3000mg for a 200 pond guy) had higher testosterone levels during workouts than  not taking supplemental calcium.
CARNITINE
This amino acid like compound transports fat into the mitochondria of muscle cells  to be burned for fuel. Research shows carnitine taken before exercise helps the body more fat and decreases fatigue, It has also been found to enhance blood flow to muscle, aid muscle recovery and increase the amount of androgen receptors in muscle( to which testosterone binds to stimulate growth).
CARNOSINE
This is a dipeptide ( two amino acids bound together) composed of beta-alanine
and histidine. There is mounting evidence of the benefits of carnosine. In the laboratory researchers have shown that muscles with higher levels of carnosine have more strength and endurance. Other recent studies suggest that this holds true in athletes. One study from the college of New Jersey showed that taking bete-alanine ( a precurser of carnosine) along with  creatine had greater effects on increasing muscle mass and decreasing body fat compared to taking creatine alone.
CASIEN PROTEIN
Casien a fraction of milk protein provides a steady stream of amino acids over a long period(such as during sleep or between meals). The body digests and absorbs it more slowly than whey protein the fast digesting milk protein. Research shows that adding casein to a whey shake post workout can better enhance muscle growth than taking whey without casein. In addition casein has been shown to provide about 16% greater metabolic availability of key sulphur containing amino acids compared to soya . Look for protein powders that include casein in the form of micellar casein calcium caseinate sodium caseinate or potassium caseinate.
CHITOSAN
This protein is derived from chitin which provides structure to the shells of crustaceans. Chitosan is a charged protein that attracts fat, binding it and removing it from the digestive system before it can be absorbed by the body. A 2006 study found that subjects taking chitosan without dieting lost about 3 pounds more body fat than subjects taking a placebo.
CHRYSIN
Also known as 5.7 dihydroxy-flavone. Chrysin is a flavonoid compound found in many plants and in honey. It has been known for years to inhibit the aromatase enzyme and block the conversion of testosterone into oestrogen. More recent research from Texas Tech University finds that it can  also directly increase testosterone production.
CINNAMON EXTRACT
The active ingredient in cinnamon, hydroxychalene boosts  insulin secretion from the pancreas. In addition, it mimicks the effects of insulin at muscle cells. This can lead to higher creatine uptake and therefore greater results from it.
CITRULLINE
This amino acid gets readily converted in the body to arginine which gets converted to nitric oxide. This may seem like a poor way to boost your body’s arginine levels.  Research shows it may actually work better than taking arginine itself. When you  consume arginine the intestines use some of it up, but  citrulline does not get used by the intestines and passes right through to your bloodstream.
CITRULLINE MALATE
Composed of the amino acid citrulline bound to a molecule malic acid (malate) citrulline  helps remove ammonia from the body, Ammonia a toxic compound that increases fatigue is produced when amino acids are metabolised which happens during exercise, By removing ammonia from the body citrulline helps to significantly delay fatigue. Malic acid may help the body convert latic acid produced during exercise to energy, thus  further helping to delay muscle fatigue . Clinical studies show that patients taking citrulline malate reported  a reduction in the sensation of fatigue and demonstrated an almost 35% increase in ATP(the major currency of all cells in the body production during exercise. In addition to a 20% increase  in the rate  of creatine phosphate ( the major form of quick energy used when lifting weights), recovery  following exercise.
CITRUS AURANTIUM
Commonly referred to as bitter orange, this plant  contains  the active ingredient synephrine. Synephrine is similar chemically to ephedrine, yet it does not raise heart rate  and blood pressure as ephedrine can. Synephrine  mimics thethetions of norepinephrine. This neurohormone works to increase metabolic rates. Synephrine also stimulates receptors on fat cells  that increase lipolysis- the release of fat from the fat cells  to be burned  for fuel. In addition synephrine has even been found to decrease appetite.
CONJUGATED LINOLEIC ACID- CLA
This healthy fat can help you drop body fat, add muscle mass and boost strength- critical functions. When dieting since you always want to improve muscle and strength, whether your trying to gain mass or get lean . CLA encourages  the burning of fat as fuel and spares muscle protein by inhibiting the enzyme lipoprotein lipase, which picks up fat from the bloodstream  and stores it as body fat.
CREATINE
The undisputed champ of adding size and strength. It enhances muscle mass by increasing muscle cell volume and aiding molecular path ways that stimulate growth. It boosts strength by increasing the level of creatine phosphate in muscle cells. Which is used to supply a quick source of ATP( the energy source muscles use to contract).
DAMIANA
This shrub has been used for centuries as a sex booster. University Mississippi researchers discovered that damiana leaf extract inhibited the aromatase enzyme which converts testosterone into oestrogen in the body.
FORSKOLIN
Research has shown forskolin supplementation can enhance fat loss and testosterone levels, which leads to increased muscle mass. One study reported subjects taking forskolin lost more than 4% body fat, increased testosterone levels by almost 20% and more than doubled muscle gains as compared to those taking a placebo.
GINGER EXTRACT
Known scientifically as zingiber officinate, ginger has been used for centuries to help relieve digestive disturbances including lack of appetite, nausea, digestive spasms and indigestion. These can all be problematic when force feeding yourself in an effort to gain size. Reducing these symptoms is one way that ginger can help you consume more quality calories. In addition ginger is also a gastric expander, which means that it can help to expand the space you have in your stomach and let you pack in more food.
GLUTAMINE
This amino acid aids muscle by increasing levels of leucine in muscle fibres . It also helps decrease muscle  break down and fatigue, boosts immune function and even helps  to keep metabolism elevated. In addition research shows that glutamine supplementation  significantly boosts GH levels. Researchers believe this may be due to the ability of glutamine to stimulate arginine production. That makes glutamine a good supplement to stack with arginine.
GREEN TEA  EXTRACT
Green tea extract is the perfect fat burning supplement. It contains the active compound epigallocatechin gallate which inhibits this enzyme that normally breaks down norepinephrine ( a neurohormone that raises metabolic rate and enhances the release of fat from fat cells).
HISTIDINE
Combines with beta-alanine to form carnosine, which is how beta-alanine leads to gains  in muscle strength, power and size. Histidine also forms histamine which boosts no levels.
LEUCINE
A branch chained amino acid, leucine is now believed to be the single most important amino acid for boosting muscle protein synthesis. Consuming extra leucine around workout time, in addition to the amino acids provided by whey protein can further drive muscle protein synthesis’ Studies show that subjects taking protein plus leucine after weightlifting have 50% higher insulin like growth factor- 1 levels in their muscle fibres compared to when they just take dextrose ( a carbohydrate). Since IGF-1 is a critical factor in muscle growth, taking leucine with whey before and after workouts can lead to  significant increases in muscle and strength.
MELATONIN
This hormone controls the body’s internal clock, playing a critical role in falling asleep and waking up. Taking a melatonin supplement can reset your internal clock  and prevent the depression associated with SAD (seasonal affective disorder). In addition to its hormonal actions. Melatonin also possesses strong anti-oxidant properties and enhances the immune system. More important to body builders, it regulates numerous hormones in the body. Including growth hormone. One study found that trained males  who took 5mg of melatonin an hour before workouts  experienced higher GH levels before and after a weight lifting workout than those taking a placebo.
NICOTINAMIDE ADENINE DINUCLEOTIDE (NADH)
Also known as co-enzyme 1. NADH is the co-enzyme form of vitamin B and its involved in the production or energy, in every cell found in the body. NADH helps maintain feelings of well being by supporting healthy neurotransmitter function and providing greater energy.
NITRIC OXIDE BOOSTER
Taking a nitric oxide (NO) booster pre-workout maximises blood flow to your muscles during exercise, thus increasing the amount of nutrients, oxygen and anabolic hormones they receive, NO will also kick up your energy levels and enhance post workout muscle recovery and growth. You’ll get a better pump too.
OMEGA 3 FATTY ACIDS
Omega 3 fatty acids fight muscle inflammation which leads to better recovery. They help the body retain the amino acid glutamine which has been shown to play an important role in immune support. Generally when glutamine levels fall the immune system takes a hit, which can negatively impact on recovery. Omega 3s can make receptors located on muscle more sensitive to the effects of the hormone insulin. This can lower insulin levels in the body, lower insulin encourage the body to remain in fat burning mode.
PHASEOLUSVULGARIS( STARCH BLOCKERS)
Phaseolus Vulgaris( the white kidney bean) contains a substance that inhibits the activity of the enzyme responsible for breaking down starches from foods ( such as pasta, potatoes, bread and cereals into( their simple sugar components, preventing the carbs from being absorbed. Clinical studies show that when this extract is taken about 30 minutes before meals, it can prevent almost 70% of the carbs eaten from being absorbed.
PLUM EXTRACT
Prunis Domestica or plum extract, stimulates the release the hunger boosting hormone ghrelin and tricks your body into thinking your hungry despite the fact that your well fed. This is important in packing on size.
RHODIOLA ROSEA
This plant has a history of medicinal use dating back to the ancient greeks. Also known as artic root, it is considered an adaptogen- it increases the body’s resistance to a variety of chemical biological and physical stressors. Taking it will help you better deal with intense workouts which are essentially a stress on the body. This can in turn enhance the muscle growth that heavy training will impact. Rhodiola can also minimise negative effects of exertion on your immune system and hormones.
SOYA
Soya protein contains all the essential amino acids, more than 4 times the arginine as whey and almost twice that of casein, making it a great pre-workout protein, Bodybuilders tend to avoid it because of it’s phytoestrogens, yet several studies now prove that soya protein promotes muscle growth just as well as whey and doesn’t alter levels of testosterone or oestrogen in males. Research also shows that soya’s antioxidant content helps improve muscle recovery following exercise. This fact not to mention that soya digests almost as fast as whey. Makes it a great choice for after workouts.
TAURINE
This amino acid is critical for both maintaining strength and endurance within muscle fibres, it enhances a muscle’s ability to contract which means more strength and it prevents fatigue so you can perform more repetitions with a given weight.
TRIBULUS TERRESTRIS
This herb increases testosterone by influencing the brain to release more luteinesing hormone (LH). LH travels in the bloodstream from the brain to the testicles where it influences the production of testosterone. Testosterone immediately increases strength by enhancing of motor nerves, so boosting it right before workouts can help you achieve  maximal strength gains. Taking it only pre-workout means you don’t have to cycle it(as you would if you took it every day).
TYROSINE
This amino acid directly affects the production of norepinephrine (NE). Within the body  Greater NE levels are generally associated with a feeling of more energy and less fatigue .
VITAMIN D
This fat soluble vitamin, important for bone heath and mental well being also benefits  muscle strength and fat loss and it may be critical for manufacturing high testosterone levels. Researchers at the medical university of Grass (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.
WHEY PROTEIN
Getting protein into your body before and after workouts is critical to maximising muscle mass. One of the best protein sources pre and post workouts is whey protein. As a very fast digesting protein whey quickly delivers its amino acids to muscles. This results in a rapid boost in protein synthesis ( the biochemical process that leads to muscle growth) at the most critical time of day-immediately following workouts.
ZINC MAGNESIUM ASAPARTATE (ZMA)
This potent combination of zinc and magnesium asapartate plus vitamin B, is supported by strong clinical research. ZMA increases anabolic hormone levels including free testosterone and IGF-1 which could otherwise be suppressed in hard training athletes. ZMA also improves the quality of sleep. Enhanced recovery from workouts due to improved sleep efficiency increased anabolic hormone levels and greater gains in muscle strength and power are the ultimate benefits of ZMA.
DYNAMIC DUOS
Where one supplement can help burn fat, stacking it along with one or more can really ramp up the effects. With that in mind the following combinations may provide that extra edge….
CITRULLINE + HISTIDINE
Stack these 2 aminos and send your nitric oxide levels skyrocketing
2-3gram citrulline( L -citrulline, citrulline malate or citrulline ethyl ester).
1-2gram histidine ( L  -histidine or histidine alpha-ketoglutarate).
3 times a day- before breakfast / 30-60mins before work-outs / before bed
CREATINE + BETAINE
Stack these 2 supplements  for a strength boost
2-5gram creatine
1200-1500mg betaine
in shake 30 mins before work-outs / 30 mins after work-outs
WHEY + SOYA
Stack these 2 proteins for a perfect pre-workout
10-15gram whey protein
10-15gram soya protein
shake in water 30 mins before work-outs
CITRULLINE MALATE + TYROSINE
Stack these 2 supplements for high energy work-outs
2-3gram citrulline malate
1-4gram tyrosine
30-60 mins before work-outs
CREATINE + CINNAMON EXTRACT
Stack these 2 supplements to help maximise creatine benefits
3-5gram creatine
100-250mg cinnulin PF ( water soluble extract can be found alone or added to some creatine products).
Take the combination immediately before / after work-outs
Rest days 1 dose with low-fat meal
BETA-ECDYSTERONE + RHODIOLA
Stack these 2 supplements for lean muscle growth
2-3mg beta-ecdysterone per pound of body weight (400-600mg for 200 pound b.builder)
3-6 doses daily with food
100-300mg rhodiola rosa
2-3doses daily with food

WHEY PROTEIN + LEUCINE
Stack these 2 supplements to optimise the effects of whey protein with a leucine boost
20gram whey protein
5-8gram leucine
consume immediately after work-outs
20-40gram whey protein
5-8gram leucine
take other dose
CREATINE + CARNOSINE
Take these 2 supplements to maximise creatine with help of carnosine
1-1 ½ gram beta-alanine or carnosine
3-5gram creatine
consume immediately after work-outs

FORSKOLIN + CARNITINE
Stack these 2 fat burners to boost testosterone and muscle growth
20-50mg colues forskolin
2-3 times a day with food
1-3gram carnitine
with breakfast/before and immediately after work-outs
ARGININE+ GLUTAMINE
Stack these 2 amino acids and grow
3-5gram arginine
5-10gram glutamine
immediately after work-outs/30-60mins before bedtime
VITAMIN D+ CALCIUM
mineral and vitamin stack boost testosterone levels and bone strength
1000-2000 international units vitamin D
2-3 times a day with meals
500-600mg calcium
2-5 times a day
CITRUS AURANTIUM + ARGININE
Stack these 2 supplements to get ripped and pumped
citrus aurantium extract to provide 10-20mg synephrine
3 times a day
3-5gram arginine
morning/ afternoon / 30-60mins before work-outs

CARNITINE + CAFFEINE
Stack these 2 supplements to boost fat burning abilities
3gram carnitine
200-400mg caffeine
use 60 mins before work-outs( use caffeine anhydrous for best results)
PLUM EXTRACT + GINGER EXTRACT
Stack these 2 supplements to increase appetite and stomach space to eat more and get bigger
1-2gram plum extract
150-250mg ginger extract
use before meals
DAMIANA + CHRYSIN
Stack these 2 supplements to sky rocket nitric oxide levels
50-500mg damiana
daily between meals
1gram chrysin
use with breakfast/ lunch and last meal of the day
CAFFEINE + GREEN TEA EXTRACT
Stack these 2 supplements for a potent fat combination
200-400mg caffeine
500-1000mg green tea extract
use in morning and 60mins before work-outs

(Reference MUSCLE & FITNESS Pty Ltd)

Protein Powder Enhanced Recipes

BREAKFAST

POWER PROTEIN PANCAKES

INGREDIANTS
2 eggs
1 ½ scoops protein powder vanilla or chocolate
2 tablespoons coconut flour
50 gram oats
70ml milk

METHOD
1 Beat all ingredients together. When you have a smooth batter, heat a non-stick pan on high and add half a teaspoon coconut oil.

2 Spoon the mixture into the pan to make several pancakes. Lower the heat once you see small bubbles appearing in the pan cakes, flip them over. Serve with honey, nut butter or fresh fruit.
2135Kj (per serve)
2 serves- 41gram protein/ 39 gram carbs

LUNCH

CARB LIGHT LOAF

INGREDIANTS
2 scoops whey protein powder
4 egg whites
2 cups rolled oats
1 teaspoon baking powder
½ scoop pea protein powder
1 teaspoon salt

METHOD
1 Blend the ingredients until smooth and pour into a loaf tin. Bake at 165c oven temperature for 35 minutes.
2 When times up, prick the top of the loaf with a knife. If it comes out clean, you’re good to go. If not place it back in the oven for another 5 minutes. When it’s cooled down, cut and serve.
*330Kj per serve
10 serves-9.3gram protein/8gram carbs
SNACK

ENERGY BARS

INGREDIANTS
4 tablespoons oat flour
2 tablespoons cocoa powder
3 tablespoons coconut flour
½ cup milk
1 scoop chocolate protein powder
60 gram dark chocolate

METHOD
1 Combine all ingredients except for the dark chocolate. Mix until you get a soft dough mould the mixture into rectangles with your hands, if a bit sticky add a little more coconut flour.
2 Once the bars are shaped , break the dark chocolate up into pieces. Melt the chocolate in a microwave on a low setting for quick 30 second blasts. Dunk the chocolate bars into the melted dark chocolate and once coated transfer to the fridge to set ( about 20 minutes).
*1090Kj per serve
4 serves- 20gram protein/18 gram carbs
DINNER

10 MINUTE PIZZAS

INGREDIENTS

BASE
1 whole egg
1 egg white
1 scoop  unflavoured protein powder
1 ½ cup oats
1 tablespoon olive oil

TOPPINGS

3 Tablespoons tomato puree
3 mushrooms sliced
½ ball buffalo mozzarella
METHOD
1 Blend the base ingredients together, warm a dry non stick frying pan over a medium heat and add the dough mixture. Fry it like a giant pancake for about 5 minutes.

2 As soon as the base is firm enough to hold its shape, remove from pan and add the toppings- starting with the tomato puree and ending with torn chunks of mozzarella. Grill the whole pizza until cheese melts and the base goes golden and crispy.
2075Kj
1 serve-46 gram protein/ 19 carbs

(Ref  MUSCLE & FITNESS Pty Ltd)

Muscle Building Smoothie Recipes

Some favourite recipes for great tasting smoothies that help build muscle and fuel healthy bodies.
The following are some popular recipes for great smoothies.
PEACHES AND CREAM

INGREDIANTS
2 cups peaches
¼ cup fat free Greek yoghurt
½ cup orange juice
2 scoops vanilla whey protein powder/ egg white protein powder

METHOD
Place all ingredients in blender in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
430 calories- 53gram protein/49gram carbs/ 3gram fat

BAHAMA BRO

INGREDIANTS
1 ½ frozen pine apples
4 ice cubes
½ cup orange juice
¼ cup canned light coconut milk
¼ pomegranate juice
2 scoops vanilla whey protein powder/egg white protein powder

METHOD
Place all ingredients in a blender in order listed.
Blend on high until smooth, serve
Makes 1 500ml smoothie
467 calories- 46 gram protein/59 gram carbs/8 gram fat
STRAWBERRY SHORT CAKE

INGREDIANTS
1 ½ cup frozen strawberries
1 tablespoon strawberry 100% all fruit preserves
1 cup unsweetened vanilla almond milk
2 scoops cookies & cream whey protein powder

METHOD
Place all the ingredients in blender in order listed.
Blend on high until smooth, serve
Makes 1 650 ml smoothie
378 calories- 46 gram protein/ 37 gram carbs/6 gram fat
TART GRAPEFRUIT MARGARITA

INGREDIANTS
2 cups frozen strawberries
1 cup pink grapefruit juice
½ cup lime juice
2 scoops vanilla whey protein powder/egg white protein powder
6 ice cubes

METHOD
Place all ingredients into a blender, in order listed.
Blend on high until smooth, serve
Makes 1 650ml smoothie
433 calories- 47gram protein/61gram carbs/3gram fat
PEANUT BUTTER AND JELLY

INGREDIANTS
1 cup frozen strawberries
4 ice cubes
2 tablespoons natural peanut butter
1 tablespoon strawberry 100% fruit spread
¾ cup unsweetened vanilla almond milk
1 scoop strawberry whey protein powder

METHOD
Place all the ingredients into blender, in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
422 calories- 31gram protein/35 carbs/20grams fat
ACAI BLUEBERRY COBBLER

INGREDIANTS
1 cup frozen blueberries
6 ice cubes
1 ¼ cup unsweetened vanilla almond milk
¼ cup oats
2 scoops vanilla whey protein powder/egg white protein powder
3 tablespoons ACAI powder
2 tablespoons light algave nectar

METHOD
Place all the ingredients in blender, in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
514 calories- 49gram protein/54 carbs/12gran fat

BLACK FORREST

INGREDIANTS
1 ½ cups frozen cherries
1 cup spinach leaves
1 cup unsweetened vanilla/ chocolate almond milk
2 scoops chocolate whey protein powder/ egg white powder

METHOD
Place all ingredients into a blender, in the order listed.
Blend on high until smooth, serve
Makes 1 500ml smoothie
405 calories- 49gram protein/43 carbs/7gram fat
PEACH COBBLER

INGREDIENTS
250ml water
1 scoop vanilla whey protein powder/ egg white powder
½ tin sliced peaches in juice
¼ cup oats
4 ice cubes

METHOD
Combine all ingredients listed.
Blend on high until smooth. Serve
305 calories- 24gram protein/49gram carbs/2gram fat/3gram fiber
ORANGE CREAMSICLE

INGREDIENTS
250ml orange juice
1 scoop vanilla whey protein powder/egg white powder
120 gram fat-free vanilla yoghurt
4 ice cubes

METHOD
Combine all the ingredients listed in a blender.
Blend on high until smooth, serve
280 calories-29gram protein/43grams carbs/1gram fat/1gram fiber
ICED JOE

INGREDIENTS
1 cup 250ml coffee
½ scoop chocolate whey protein powder
4 ice cubes

METHOD
Combine all the ingredients in a blender.
Blend on high until smooth, serve
150 calories- 25gram protein/5 gram carbs/3.5 fat
MOCHA

INGREDIENTS
1 cup 250ml coffee
1 scoop chocolate whey protein powder
2 tablespoon honey
4 ice cubes
½ cup grated dark chocolate

METHOD
Combine all the ingredients listed except dark chocolate.
Blend on high until smooth, add dark chocolate stir through, serve
215 calories- 20gram protein/ 36gram carbs/ 0 fat & fiber
CHOCOLATE ALMOND BROWNIE

INGREDIENTS
250ml skim milk
1 scoop chocolate whey protein powder
½ brownie bar (finely chopped)
25 gram chopped almonds
4 ice cubes

METHOD
Combine ingredients listed in a blender.
Blend on high until smooth, serve
457 calories- 39gram protein/41gram carbs/17gram fat/8gram fiber
PINEAPPLE POWER

INGREDIENTS
250ml pineapple juice
1 scoop vanilla whey protein powder
1 tablespoon unsweetened coconut
4 ice cubes

METHOD
Combine all the ingredients listed in a blender.
Blend on high until smooth, serve
22gram protein/39gram carbs/9gram fat
CRANBERRY KICK

INGREDIENTS
250ml 100% cranberry juice
1 scoop vanilla whey protein powder/egg white powder
250ml soda water
4 ice cubes

METHOD
Combine the protein powder and cranberry juice in a large glass, mix with a fork.
Add soda water and serve
201 calories- 21gram protein/32gram carbs/0 fat
PB AND CB

INGREDIENTS
250ml skim milk
1 scoop whey protein powder
2 tablespoon natural peanut butter
1 medium sized sliced banana
4 ice cubes

METHOD
Combine all ingredients in a blender,
Blend on high until smooth, serve
461 calories- 37gram protein/46gram carbs/11gram fat/2gram fiber
ROOT BEER FLOAT

INGREDIENTS
1 scoop vanilla whey protein powder/egg white powder
1 scoop vanilla casein protein powder
120 gram fat-free vanilla yoghurt
375ml root beer
4-6 ice cubes

METHOD
Slowly mix the protein powders into the yoghurt, adding a little at a time. Stirring well to avoid clumping. Pour root beer into a large glass and carefully add the yoghurt mixture. Do not stir, serve
443 calories- 48gram protein/61gram carbs/1 gram fat

COOL MINT

INGREDIENTS
250ml water
1 scoop vanilla whey protein powder/egg white powder
4 mint candy canes
4 ice cubes

METHOD
Put all the ingredients listed into a blender.
Blend on high until smooth, serve
427 calories- 28gram protein/69gram carbs/2gram fat
LEMON DROP

INGREDIENTS
500ml lemonade
1 scoop vanilla whey protein powder/ egg white powder
1 scoop vanilla casein protein powder
4 ice cubes

METHOD
Add all the ingredients listed into a blender.
Blend on high until smooth, serve
445 calories- 43gram protein/65gram carbs/1gram fat
ORANGE ZEST

INGREDIENTS
500ml water
2 scoop vanilla whey protein powder/egg white powder
5 gram glutamine
2 scoops orange flavoured vitargo with creatine
4 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
416 calories- 40gram protein/62gram carbs/0 fat
VANILLA CHEESECAKE

INGREDIENTS
250ml water
1 scoop vanilla casein protein/egg white powder
112gram low-fat cottage cheese
2 MA capsules
Omega 3 gel capsules

METHOD
Combine the first three ingredients and blend well.
Drink with a dosage ZMA and Omega 3 capsules.
Following the label recommendations.
194calories- 38gram protein/9gram carbs/0 fat
CHOCOLATE SMOOTHIE

INGREDIENTS
250ml water
1 scoop chocolate casein protein
5-10gram glutamine powder
10gram arginine powder
2gram carnitine capsules

METHOD
Put the first four ingredients into a shaker/blender.
Blend/shake well, serve
120calories- 23gram protein/4gram carbs/1gram fat
MONSTER SHAKE

INGREDIENTS
250ml skim milk
1 scoop vanilla whey protein powder/egg white powder
35gram wheat germ
½ teaspoon cinnamon
2 teaspoon cocoa powder
2 tablespoon chia seeds
5-10gram glutamine powder
1 teaspoon matcha green tea powder
1 scoop red or green powder
1 tablespoon freeze dried ACAI powder

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
485calories- 43gram protein/57gram carbs/12gram fat/18gram fiber/ 880mg sodium
STRAWBERRY SHIZAM SHAKE

INGREDIENTS
400ml water
3 scoops whey protein powder
30gram carb and BCAA formula (strawberry flavour)

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
312 calories- 49gram protein/24gram carbs/4gram fat
BANG BANG BOOGIE SHAKE

INGREDIENTS
175ml-24ml water
1 serving dextrin 30gram
3 scoop whey chocolate protein isolate

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
560 calories-101gram protein/26gram carbs/6gram fat
QUIET STORM SHAKE

INGREDIENTS
3 scoop chocolate whey protein isolate
475ml grape Gatorade
80gram oats
½ banana
1 teaspoon cinnamon
6 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
866 calories- 87.5gram protein/106.5gram/9.5gram fat
POST-WORKOUT SHAKE

INGREDIENTS
5 gram creatine
10gram glutamine
50gram whey protein isolate
75gram malto dextrin
1 teaspoon electrolytes drink powder
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
496 calories-40gram protein/81gram carbs/0 fat
CHOCOLATE FRUIT SURPRISE

INGREDIENTS
2 ½ scoops chocolate whey protein powder
2 scoops creatine
1 tablespoon natural peanut butter
75gram bananas
50gram blueberries
50gram strawberries
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
442 calories-57gram protein/40gram carbs/0 fat
MONSTER MASS ATTACK

INGREDIENTS
2 scoops mixed protein powder
115gram beef liver protein
2 scoops weight gainer
500ml water
4 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth. Serve
891 calories-117gram protein /99gram carbs/17gram fat
BIG BAD SHAKE

INGREDIENTS
2 scoops whey protein powder
1 large banana
3 gram Omega 3 supplement
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
865 calories- 57.5gram protein /108 carbs/23gram fat
MASS MAKER SPECIAL

INGREDIENTS
1 packet meal replacement
1 scoop whey protein powder
2 tablespoon natural peanut butter
500ml water

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
573 calories- 73gram protein/21 carbs/21gram fat

FULL ON MASS SHAKE

INGREDIENTS
240ml water
80gram oats (soaked in water over night)
90gram whey protein isolate
1 tablespoon almond butter

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
770 calories- 90gram protein/ 63 carbs/19gram fat
BOLD BOOGIE SHAKE

INGREDIENTS
45gram dextrose
30gram glutamine
5gram creatine
2000mg vitamin c
9gram arginine
Oxygenated water- 3ooml

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
350 calories- 44gram protein/43gram carbs/0 fat
ATOMIC MASS ATTACK

INGREDIENTS
3 scoops whey protein powder
½ banana
85gram sliced strawberries
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
403 calories-75gram protein/30 carbs/ 0 fat

KISS ASS OFF SEASON SHAKE

INGREDIENTS
2 scoops chocolate whey protein powder
5gram glutamine powder
1 tablespoon natural peanut butter
240ml unsweetened vanilla almond milk
4 ice cubes

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
313 calories- 51gram protein/8gram carbs/8gram fat

(Ref  MUSCLE & FITNESS Pty Ltd)

Diets – Different Types

How you can adapt each of these three fad Carb cutting nutrition Philosophies to achieve your goals

PALEOLITHIC DIET
What You Should Eat..
Meat, Vegetables, Fruit Tubers (Sweet potato/ Potato), Sea food,Seeds/Nuts, Oils

What You Shouldn’t Eat…
Grains, Legumes, Dairy , Processed food , Sugar/ Salt , Artificial sweetners,Vegetale oils

Example…. Diet

BREAKFAST- Eggs/ Salmon/ Fruit MID MORNING SNACK- Chicken Breast/Spinich salad olive oil
LUNCH- Lamb shank/Sweet potato/Asparagus PRE-WORKOUT-Turkey breast/Fruit
POST WORKOUT- Egg whites/Fruit DINNER-Steak/Baked potato/Vegetables
BEDTIME SNACK-Whole boiled eggs
THE KETOGENIC DIET
What You Should Eat..
Meat, Cheese, Oils , Fish, Eggs, Low-Protein products

What You Shouldn’t Eat…
Processed foods, Sugars, Grains, Some Vegetables and Fruits

Example….  Diet

BREAKFAST-Bacon/Eggs MID MORNING SNACK- Chedder cheese/ Non-carb Deli meat
LUNCH-Salmon/Avacado (or Chicken/Mayo)
PRE-WORKOUT-Whey protein/Creatine/BCAAs/Glutamine
POST- WORKOUT- Whey protein/Creatine/BCAAs/Glutamine
DINNER-Flank steak/Spinich with Olive oil
BEDTIME SNACK-Boiled eggs/Turkey breast (or Casein protein)
THE CARB ROTATING DIET
What You Should Eat..
High protein foods, Meat, eggs, Protein drinks, Cheese, Vegetables, Fruit, High Carb foods,

What You Shouldn’t Eat…
Foods high in Fats and Carbs

Example….. Diet

MONDAY
150 grams slow burning Carbs in the MORNING
150grams fast burning Carbs around your workouts
Divide into  nearly equal servings
Other than Vegetables avoid Carbs with DINNER and Late night Snacks

TUESDAY –  Same as MONDAY
WEDNESDAY – Same as TUESDAY

THURSDAY
400-500 grams of Carbs (getting plenty of Carbs in throughout the day)
Cut dietry Fats (very low on Carb days)

FRIDAY – Same as MONDAY
SATURDAY – Same as MONDAY

SUNDAY
300 grams of Carbs
Emphasis on a large “cheat meal” rather than consuming Carbs thru-out the day
A low Fat pasta meal is a good example of a meal to consume

(Ref- Muscle & Fitness Pty Ltd)

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