MASS-UP PHASE­‐1

• FITNESS GUIDELINES

• PHASE ­‐1    WORKOUT PLAN

Diet Principles & Guidelines

1.Burn Fat at an extremely efficient rate

2.Keep metabolism at an optimal rate throughout the diet

3.Promote optimal Recovery

4.Maintain Muscle Mass

5.Emphasize your ability to maintain a High energy level in the Gym.

Nutrient and Macro-nutrient Balance

You will never reach your goal of becoming shredded, if your body does not receive a proper balance of  macro-nutrients and micro-nutrients. This must be distinctly understood, or nothing good can come out of  this article! In other words, if you try and force your body into a state of fat burning, by starving it of one  or more nutrients, you will hit a plateau in a head on collision that won't be easy to recover from that  being said, it is my intention to include everything in your diet so as to keep your body running at 100  percent of its capacity, and in turn it will reward you by maintaining a high metabolic rate. Lets analyze  these concepts:

MACRO-NUTRIENTS //

Proteins - You will get plenty of protein in this diet. Each meal will be chalk full of this vital food source.  Too many people make the mistake of lowering their protein. This is one of the most costly things you can  possibly do! Without adequate protein you will lose your muscle at an extremely high rate and sabotage  your fat burning efforts.

Fats - Those who say all fats are bad for you are, of course, dangerously incorrect. As it turns out, plant-­‐  based fats are powerful cancer fighters, If you want to prevent cancer, or you're currently battling colon  cancer, prostate cancer or breast cancer, it is essential to get plant-­‐based fats into your diet on a daily  basis. The healthy fats include extra-­‐virgin olive oil, flax seed oil, and fats from plant sources such as  nuts, seeds, peanut butter and coconuts. They also improve your cardiovascular health and fight weight  gain and obesity

Carbs - All of your carbohydrates will come from fibrous sources. You will not be allowed any simple  sources unless you are taking in your post workout shake. The role they will play is to spare protein,  maintain energy levels in the gym, and also induce the release of insulin post workout. Remember, after  you workout, your body releases cortisol (see take your fat burning to the next level) at an unmatched  rate! Cortisol has been proven to lower thyroid hormone output. The lower your output in this area, the  slower your metabolic rate will become. We need good carbs in every meal to gain Muscles.

MICRO-NUTRIENTS //

Vitamins & Minerals- A game that many athletes play with their diets is to regular intake their vitamins.  In other words, they take them when they feel like it, and that is a rarity! You need to take a multivitamin  and multi mineral everyday without fail.

ESSENTIAL SUPPLEMENTS //

I will emphasize two supplements that everyone should take during MUSCULAR 8 program.

Whey Protein: I highly recommend to everyone is a quality protein supplement. Protein supplements can  make your life much easier and make sure you don't miss out on this essential nutrients. Protein is  everywhere. Everything you see in the mirror is protein—your hair, your skin, your eyes, and your  muscles. Protein is responsible for tissue growth and repair  Protein supplements can be taken at any time during the day when you need a snack or a meal  replacement. But I recommend taking a protein shake directly after your workout so that you can give  your muscles the nutrients to kick start recovery and growth.

Remember to follow the serving size as it's recommended for each individual protein supplement so that  you don't overdue the calories. Watch MASS-­‐UP “POST WOKOUT” video for more info.

Pre Workout: A good pre-­‐workout supplement will cover your bases with quality branched-­‐chain amino  acids, creatine, beta-­‐alanine, and betaine, not to mention stimulants like caffeine to amp up your focus  and training intensity, boost muscle strength and endurance, enhance muscle pumps, and promote  muscle growth.

For stimulants, your best and safest bet is caffeine. It's one of the most studied sports nutrition  supplements on the market and frequently shown to improve athletic performance. Not only does clinical  research show that caffeine is very safe, but that it even may enhance overall health. For performance  benefits, you need a minimum of 200 mg of caffeine before workouts to be effective. Watch MASS-­‐UP  “PRE WOKOUT” video for more info.

Carbs Supplement: Complex carbs are for long lasting energy and maximum performance. It is more  readily absorbed and most easily digested than other carbs. Crabs are your essential source of energy,  sparing proteins from being used and preventing muscle breakdown. Complex carbs supplement provides  the body with a more consistent blood sugar level than simple sugar. If you are training intense levels by  adding carb supplement you are allowing maximum replenishment of glycogen in your muscle and liver –  leading to enhanced performance, faster muscle recovery and higher endurance levels.

Putting It All Together

If you take each of the micro and macro-nutrients into consideration, and give them their proper dues,  then you will get the following out of the diet:

1.A higher metabolic rate throughout the diet.

2.A better pump in the gym.

3.You potentially will maintain all of your muscle mass 4. You will recover faster

5.You will feel more refreshed

6.You will not be as sore
7.The list can go on and on, but suffice it to say that the above concepts are vital to your success!

WORKOUT

PHASE -­‐ 1	WEEK 1 TO WEEK 6	STRENGTH
PHASE -­‐ 2	WEEK 7 TO WEEK 12	STRENGTH & ENDURANCE

                             PHASE-­‐ 1

MONDAY	CHEST & TRICEPS
TUESDAY	QUADS, HAMSTRINGS & CLAVES
WEDNESDAY	REST
THURSDAY	BACK & BICEPS
FRIDAY	SHOULDERS & TRICEPS
SATURDAY	CARDIO & ABS
SUNDAY	REST

	CHEST & TRICEPS
	Warm-­‐up --------------------------	2 x 25reps
1	Barbell Incline Press ------------	3 x 6-­‐8 Reps
2	DB Fly -----------------------------	3 x 6-­‐8 Reps
3	Barbell Decline Press------------	3 x 6-­‐8 Reps
4	Close Grip Barbell Press ---------	3 x 6-­‐8 Reps
5	DB Overhead Ext. -----------------	3 x 6-­‐8 Reps
6	Triceps Press Down --------------	3 x 6-­‐8 Reps

	QUADS, HAMS          & CALVES
	Warm-­‐up ---------------------	2 x 25reps
1	Barbell Squat ----------------	3 x 6-­‐8 Reps
2	Smith Laying Leg press or Leg Press --	3 x 6-­‐8 Reps
3	Barbell Dead-lift ------------	3 x 6-­‐8 Reps
4	Gluteus Kickback or Barbell -----Gluteus Bridges --------------------	3 x 6-­‐8 Reps
5	Seated Calf Raise ------------------	3 x 6-­‐8 Reps

	CARDIO & ABS
1	Incline Crunches -----------	3 x 15 Reps
2	Reverse Crunch -------------	3 x 15 Reps
3	V-­‐Crunches ----------	3 x 15 Reps
4	Side Planks (Rotational Reach)--	3 x 15 Reps
5	Seated Side Twist (With Barbell)	3 x 15 Reps
CARDIO	20mins Cycling or Incline Walk --	Level 10-­‐12

	BACK & BICEPS
	Warm-­‐up ------------------------------	2 x 25reps
1	Wide Grip Lat Pull-­‐down ------------	3 x 6-­‐8 Reps
2	DB Row or Barbell Rows ------------	3 x 6-­‐8 Reps
3	Rope Rows ---------------------------	3 x 6-­‐8 Reps
4	Barbell Hyper Ext. ------------------	3 x 6-­‐8 Reps
5	Olympic Barbell Curl or Barbell Curl ---	3 x 6-­‐8 Reps
6	Reverse Bar Preacher Curl ---------	3 x 6-­‐8 Reps
7	Single Hand DD Side Curl (inward) -----	3 x 6-­‐8 Reps

	SHOULDERS   &                           TRAPS
	Warm-­‐up ------------------------------	2 x 25reps
1	Shoulder Machine presses or Barbell Press --	3 x 6-­‐8 Reps
2	Machine Side Raise or DB Side Raise --	3 x 6-­‐8 Reps
3	DB Front Raise (Neutral Grip) -----	3 x 6-­‐8 Reps
4	DB Rear Delt Fly ---------------------	3 x 6-­‐8 Reps
5	Barbell Shrugs -----------------------	3 x 6-­‐8 Reps

POINT TO BE NOTED:

5 minutes Warm-­‐up before training.

  3-­‐4 Sets per exercise.

  6-­‐8 reps per set.

  2-­‐3 Minutes Rest after each set.

  No Super Set.

 Drink 750ml Water through the Workout

SUPPLEMENT STACK

	BREAKFAT	MORNING SNACK	LUNCH	EVE SNACK	PRE W/0	POST W/O	DINNER	BEFORE BED
WHEY PROTEIN	YES**	YES	NO	YES	NO	YES**	NO	YES**
CARBO PLUS	NO	YES	NO	YES	NO	YES**	NO	NO
PRE W/O	NO	NO	NO	NO	YES**	NO	NO	NO
BCAA	YES	NO	NO	NO	YES**	YES**	NO	YES