the plan
Tuesday, March 25th, 2008I will be trying the 10 pounds of muscle plan from muscle and fitness mag hope it works me and 2 other friends will be doing it to see if it really works. If any one else would like to try i’m posting the work out/and meal plan,we will be starting 4-1-2008.
THE WORKOUT
Jimmy PenaIt’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. You’ll find both on these pages, the former starting here and the latter on page 90.
In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know in our meal plan.
First up, however, is training. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds.
WEEKS 1-2: HEAVY HITTER
The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.
The volume here isn’t excessive. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.
The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.
WEEKS 3-4: INTENSITY BOOST
The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs.
Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).
This phase continues to employ a four-day split, but bodyparts are paired differently–namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.
As a parting thought, we can’t emphasize enough the importance of consistency and staying focused. Your workouts shouldn’t be two-hour affairs–each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
BY JIMMY PENA, MS, CSCS, AND JOE WUEBBEN
PHOTOS BY IAN SPANIER
RELATED ARTICLE
WEEKS 1-2 | DAY 1
>> LYING TRICEPS EXTENSION Build triceps mass with the lying extension and close-grip bench press, two exercises that allow you to go heavy to overload your muscles.
>> FLAT-BENCH DUMBBELL PRESS During the first two weeks, your chest workout includes only compound exercises (incline barbell and flat-bench dumbbell presses and weighted dips) to maximize size.
WEEKS 1-2 | DAY 2
>> LEG PRESS Leg day is arguably the most crucial workout for packing on size, as you train the largest muscles in the body with compound exercises and heavy weight.
WEEKS 1-2 | DAY 3
>> DUMBBELL SHRUG Although not one of your bigger muscle groups, the upper traps are still isolated via shrugs to help fill out your shirts that much more.
>> OVERHEAD DUMBBELL PRESS Overhead presses are your primary mass-builder for delts. To ensure safety, don’t lock out your elbows at the top of the rep.
>> BARBELL UPRIGHT ROW Upright rows, along with Arnold presses, put extra emphasis on the front and middle delts. Keep the bar close to your body throughout.
WEEKS 1-2 | DAY 4
>> T-BAR ROW Add thickness to your back with heavy deadlifts, bent-over rows and T-bar rows.
>> BARBELL CURL The dumbbell curl is a great exercise, but building bigger arms requires a barbell, too.
THE 10-POUND Training Program WEEKS 1-2 DAY 1 CHEST + TRICEPS Exercise Sets Reps Chest Incline Barbell Press 3 (1) 6-8 Flat-Bench Dumbbell Press 4 6-8 Weighted Dip 4 6-8 Triceps Close-Grip Bench Press 4 (1) 6-8 Lying Triceps Extension 3 6-8 DAY 2 LEGS + CALVES + ABS Exercise Sets Reps Quads/Hamstrings/Glutes Smith Machine Squat 3 (1) 6-8 Leg Press 4 6-8 Hack Squat 4 6-8 Hamstrings Romanian Deadlift 4 (1) 6-8 Calves Standing Calf Raise 3 (1) 20 Abs Hanging Leg Raise 2 20 Cable Crunch 2 20 DAY 3 SHOULDERS + TRAPS Exercise Sets Reps Shoulders Overhead Dumbbell Press 3 (1) 6-8 Arnold Press 4 6-8 Barbell Upright Row 4 6-8 Bent-Over Lateral Raise 4 6-8 Traps Dumbbell Shrug 3 6-8 DAY 4 BACK + BICEPS + ABS Exercise Sets Reps Back Deadlift 3 (1) 6-8 Barbell Bent-Over Row 4 6-8 T-Bar Row 4 6-8 Biceps Barbell Curl 4 (1) 6-8 Incline Dumbbell Curl 4 6-8 Preacher Curl 3 6-8 Abs Crunch 2 20 Reverse Crunch 2 20 (1) Doesn't include 1-2 warm-up sets.
WEEKS 3-4 | DAY 1
>> RACK PULL For serious back width and thickness, the rack pull is the exercise of choice. The motion is basically the upper half of a deadlift.
WEEKS 3-4 | DAY 2
>> BARBELL SQUAT No mass-building program would be complete without the king of all exercises, the barbell squat. Squats and deadlifts are the exercises that will help you pack on the most pounds.
THE 10-POUND Training Program WEEKS 3-4 DAY 1 CHEST + BACK Exercise Sets Reps Chest Dumbbell Flye 3 (1) 10-12 Bench Press 3 (1) 10-12 Incline Dumbbell Press 3 10-12 Cable Crossover 3 10-12 (2) Back Rack Pull 3 (1) 10-12 Lat Pulldown 3 (1) 10-12 One-Arm Dumbbell Row 3 10-12 Wide-Grip Seated Row 3 10-12 (2) DAY 2 LEGS + CALVES + ABS Exercise Sets Reps Quads/Hamstrings/Glutes Leg Extension 3 (1) 10-12 (2) Barbell Squat 3 (1) 10-12 Leg Press 3 10-12 Hack Squat 3 10-12 Hamstrings Romanian Deadlift 3 (1) 10-12 Lying Leg Curl 3 10-12 (2) Calves Seated Calf Raise 3 (1) 10-12 Donkey Calf Raise 3 10-12 (2) Abs Reverse Crunch 2 12 Hanging Knee Raise 2 12 Double Crunch 2 to failure DAY 3 SHOULDERS + TRAPS Exercise Sets Reps Shoulders Cable Lateral Raise 3 (1) 10-12 (2) Arnold Press 3 (1) 10-12 Smith Machine Overhead Press 3 10-12 Leaning Dumbbell Lateral Raise 3 10-12 Reverse Pec-Deck Flye 3 10-12 (2) Traps Dumbbell Shrug 3 10-12 (2) Incline Dumbbell Shrug 3 10-12 DAY 4 TRICEPS + BICEPS + ABS Exercise Sets Reps Triceps Lying Barbell Extension 3 (1) 10-12 Weighted Bench Dip 3 10-12 Reverse-Grip Pressdown 3 10-12 (2) Biceps Close-Grip EZ-Bar Curl 3 (1) 10-12 Cable Preacher Curl 3 10-12 (2) Hammer Curl 3 10-12 Abs Hanging Leg Raise 2 20 Double Crunch 2 20 (1) Doesn't include 1-2 warm-up sets. (2) On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
THE MEAL PLAN
Jim StoppaniBeginner misconceptions aside, major muscle growth isn’t achieved solely by training. If your goal is to gain 10 pounds of muscle mass in just four short weeks, you need to eat a lot of protein, a lot of carbohydrates and even a good bit of fat. But it’s not as easy as eating anything and everything you can get your hands on.
Sure, going to McDonald’s and scarfing down two Big Macs, large fries and a Coke on a regular basis will help you gain weight–but it’ll be the wrong kind of weight. Building quality muscle minus a protruding belly takes a well-formed plan, one that has you eating the right types of foods at the correct times and in optimal proportions. It might seem complicated, but we’ll break it all down for you, nice and simple. Then all you’ll have to do is train, eat and track your results in the mirror.
TIMING IS EVERYTHING
Let’s talk specifics: You’ll need to consume at least 25 calories per pound of bodyweight per day, made up of at least 2 grams of protein, close to 3 grams of carbs and about 0.5 gram of fat per pound of bodyweight. That’s more than 4,500 calories, 360-plus grams of protein, nearly 540 grams of carbs and 90 grams of fat daily for a 180-pound bodybuilder.
For those wanting to pack on quality mass, the most critical window of nutritional opportunity is around the workout. This is when you can put down a plethora of protein and carbs without worrying about them turning into bodyfat since they’ll be used to grow muscle like at no other time of the day. Not only do we recommend the usual pre- and postworkout shakes, but we also advise drinking a shake during your workout to gain more mass. In addition to providing ample amounts of protein and carbs, each shake includes supplement ingredients such as creatine, glutamine and branched-chain amino acids (see “Shake It Up” on page 94 for specifics). The more the merrier, since they’ll all be used by your muscles to support recovery and growth.
Another key time for mass-gaining is the first few minutes after you wake up in the morning. Do you like to brush your teeth and shower first thing? Change that habit real quick by incorporating two breakfasts into your mornings–one as soon as you wake up and the second 30-60 minutes later.
In fact, those first few moments of the day can make or break your muscle-gaining efforts. Why? Your body uses liver glycogen for fuel overnight, and when those levels get low, your body then uses muscle protein for fuel. To stop this you need fast-digesting protein and carbs, so your first breakfast should include whey protein and a piece of fruit, white bread or Vitargo (an advanced carb supplement). The aminos from the whey will rapidly enter your bloodstream so your body can use them, not muscle, for fuel. The fast-digesting carbs will quickly restock your liver glycogen and signal your body to stop feeding off your muscle.
Right before bedtime is the day’s last important window of time in terms of bodybuilding nutrition. You’ll want a slow-digesting protein such as casein to provide a steady supply of amino acids to your muscles throughout the night to keep the body from catabolizing too much muscle while you sleep. Another option is cottage cheese, which is high in casein protein. Our meal plan combines the healthy fats from flaxseeds, walnuts, mixed nuts and peanut butter with the aforementioned protein sources at bedtime to further slow protein absorption.
FEEDING FRENZY
At M & F, we tend to emphasize a few foods time and again. Such foods have been proven in clinical studies to be superior for gaining muscle. If you’re serious about your goals, you should include these foods in your diet every day:
>> EGGS We’re talking about whole eggs, yolks plus whites. Researchers at Texas A & M University (College Station) found that subjects who followed a weight-training workout and consumed three whole eggs per day gained roughly double the muscle mass and strength as subjects who ate no more than one whole egg per day. We provide a non-egg breakfast option in our meal plan, but we strongly suggest you do your best to choke them down daily.
>> WHEY PROTEIN It may be considered a supplement to some, but at M & F we label it as a food, and a superior one at that. A milk protein, whey is the fastest-digesting protein you can swallow. It’s also rich in branched-chain amino acids (BCAAs) and provides peptides (small protein fragments) that enhance blood flow. To build muscle, you’ll want to drink a whey protein shake every day upon waking, as well as before and after workouts.
>> CASEIN PROTEIN The other milk protein, casein, is also critical for gaining mass. Research shows that when subjects add casein to their postworkout whey shake, they gain more muscle mass than those who don’t. Another study found that while whey significantly decreases hunger and leads to reduced food intake, casein protein doesn’t. When you’re trying to pack on mass, you need to eat–a lot. Casein will help you get in plenty of protein and calories without filling you up.
>> BEEF Red meat has gotten a bad rap nearly everywhere except in the bodybuilding community. The saturated fat and cholesterol in beef has been shown to increase testosterone levels as well as strength and muscle mass. Beef also contains vitamin [B.sub.12], creatine, iron and zinc, among other nutrients, all of which support muscle growth and strength. Mass-seekers should eat at least one beef meal every other day.
>> OMEGA-3s The omega-3 essential fatty acids found in salmon are now known to encourage muscle growth, decrease muscle breakdown, increase fat loss, aid joint recovery and provide numerous other health benefits. Try to consume at least 2-3 salmon meals per week. Walnuts also pack a decent amount of omega-3s, as do flaxseeds, which are great sprinkled
on cottage cheese or peanut butter.
10-POUND SUPPLEMENTS
If you want to pack on 10 pounds of muscle (or more) in just a few short weeks, you’ll need to coax your body into turning the majority of the foods you eat into pure muscle. How? With the following supplements. We aren’t just suggesting you add these to your diet; we’re telling you flat out that without them your chances of adding 10 pounds of pure muscle in a short period are highly unlikely.
>> BCAAs This group of three amino acids (leucine, isoleucine and valine) is the most important for the manufacture, maintenance and repair of muscle tissue. BCAAs, particularly leucine, stimulate protein synthesis, the process in muscle cells that builds muscle protein and, as a result, creates growth.
Research shows that BCAAs decrease levels of cortisol, a catabolic hormone that blocks testosterone’s anabolic effects and leads to increased muscle breakdown. Since cortisol levels rise after workouts and in the morning, you should take BCAAs at these critical times. Take 10-15 grams with your first breakfast, preworkout, midworkout and postworkout shakes. Start off slow–about 5-10 grams at first, then work up from there as your stomach better tolerates them.
>> ESSENTIAL AMINO ACIDS (EAAs) The group of amino acids termed essential includes leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan and histidine. These are the aminos the body can’t produce on its own and which must be obtained from your diet. EAAs are critical for building muscle, and taking them during a workout prompts growth because they get to the muscles rapidly, even faster than the aminos from whey. Put 20 grams in your midworkout shake.
>> CREATINE Taking creatine before and during workouts helps your muscles continually produce the rapid energy they need to perform rep after rep in the gym. It also makes muscles stronger by pulling more water into the muscle cells, which gives them a biomechanical advantage and helps you lift more weight or squeeze out an extra rep or two.
For bodybuilders, creatine’s effect on muscle growth may be the most significant benefit: Drawing water into the muscles increases their size and places a stretch on the cells that instigates growth. Creatine also boosts levels of insulinlike growth factor-1, which leads to hypertrophy. Take 3-5 grams of creatine in your preworkout, midworkout and postworkout shakes.
>> GLUTAMINE This amino acid aids growth by increasing levels of leucine in muscle fibers, inhibiting breakdown and encouraging muscles to store more glycogen, which makes them fuller due to the water that glycogen holds. It’s also a critical nutrient for the immune system, helping to ensure you don’t get sick and miss precious gym time. Taking glutamine before and during workouts can decrease muscle fatigue and boost growth hormone levels. Go with 5-10 grams of glutamine in your preworkout, midworkout and postworkout shakes, and before bedtime.
>> HIGH MOLECULAR-WEIGHT CARBS
These carbs are typically made from waxy maize starch. This type of starch passes rapidly through the stomach and intestines, where it’s quickly absorbed and enters the bloodstream–even faster than sports drinks and sugar. It’s critical to restock your muscles with carbs as soon as possible after training, both for fuel and to replenish glycogen stores for growth. These carbs also boost insulin levels, which is a must postworkout to drive muscle growth and recovery. Take about 30-40 grams of Vitargo (a popular brand of high molecular-weight carbs) in your first breakfast shake, 50 grams in your midworkout shake and 75-100 grams in your postworkout shake.
PERFECT 10
Ten pounds of muscle, four weeks. Without a plan of attack, the idea would be nothing more than a pipe dream. But here, we’ve given you the tools to succeed–all you need is the will to meet the challenges of the workouts, and the focus to stay true to the food choices and timing prescribed in the diet. When in doubt, just remember that every rep, every set and every preworkout, midworkout and postworkout shake is inching you ever closer to that goal.
BY JIM STOPPANI, PHD, AND JOE WUEBBEN
RELATED ARTICLE: THE 10 POUND MEAL PLAN
This plan was designed for a 180-pound individual with a goal of gaining 10 pounds of muscle in one month while following the 10-Pound training program on page 76. (Adjust portions accordingly if you weigh more or less than 180 pounds.) Each meal, with the exception of the afternoon snack, offers multiple food options to accommodate particular preferences. Mix and match various options throughout the month or stick to your favorites, whichever way you want to go.
BREAKFAST 1 Cal. Pro. Carb. Fat 1 scoop whey protein 85 20 1 0 1 medium banana 105 1 27 0 Total 190 21 28 0 >> or 2 scoops whey protein 170 40 2 0 1 scoop Vitargo 144 0 36 0 Total 314 40 38 0 >> or 2 scoops whey protein 170 40 2 0 2 slices white bread 132 4 26 2 1 Tbsp. jam/preserves 56 0 14 0 Total 358 44 42 2 BREAKFAST 2 Cal. Pro. Carb. Fat 3 whole eggs 222 18 1 15 3 egg whites 51 12 0 0 3 slices Jennie-O extra-lean turkey bacon 60 9 0 2 2 packets Cream of Wheat 204 6 44 1 Total 537 45 45 18 >> or 3 whole eggs 222 18 1 15 6 egg whites 102 24 0 0 2 packets Cream of Wheat 204 6 44 1 Total 528 48 45 16 >> or 8 oz. 1% cottage cheese 163 28 6 2 1 cup sliced pineapple 79 1 20 0 1 cup Rice Krispies 108 2 24 0 8 oz. 1% milk 102 8 12 2 Total 452 39 62 4 MORNING SNACK Cal. Pro. Carb. Fat 2 scoops casein protein 240 46 8 2 1 cup oatmeal 147 6 25 2 Total 387 52 33 4 >> or 8 oz. 1% cottage cheese 163 28 6 2 1 cup sliced pineapple 79 1 20 0 6 whole-wheat crackers 108 2 18 4 1 Tbsp. peanut butter 94 4 3 8 Total 444 35 47 14 >> or 2 scoops casein protein 240 46 8 2 1 whole-wheat English muffin 134 6 27 1 1 Tbsp. peanut butter 94 4 3 8 Total 468 56 38 11 >> or 8 oz. low-fat fruit yogurt 225 9 42 3 1 scoop whey protein 85 20 1 0 3 whole eggs 222 18 1 15 Total 532 47 44 18 LUNCH Cal. Pro. Carb. Fat 8 oz. roast beef 334 42 2 16 4 slices whole-wheat bread 280 12 52 4 1 cup mixed frozen vegetables 110 3 12 0 Total 724 57 66 20 >> or 8 oz. turkey deli meat 208 44 4 0 4 slices whole-wheat bread 280 12 52 4 1 cup chopped broccoli 31 3 6 0 Total 519 59 62 4 >> or 1 can white tuna in water 220 41 0 5 1 Tbsp. fat-free mayonnaise 11 0 2 0 4 slices whole-wheat bread 280 12 52 4 1 cup green beans 36 2 8 0 Total 547 55 62 9 >> or 24-oz. ground beef patties (90% lean) 392 48 0 24 1 slice low-fat American cheese 34 4 1 2 1 whole-wheat bun 114 4 22 2 1 cup mixed fruit (light syrup) 145 1 37 0 Total 685 57 60 28 AFTERNOON SNACK Cal. Pro. Carb. Fat 2 scoops casein protein 240 46 8 2 1 cup oatmeal 147 6 25 2 Total 387 52 33 4 PREWORKOUT Cal. Pro. Carb. Fat 1 scoop whey protein 85 20 1 0 1 large apple 110 0 30 0 Total 195 20 31 0 >> or 1 scoop whey protein 85 20 1 0 1 large sweet potato 160 4 37 0 Total 245 24 38 0 >> or 1 scoop whey protein 85 20 1 0 2 slices whole-wheat bread 140 6 26 2 1 Tbsp. jam/preserves 56 0 14 0 Total 281 26 41 2 DURING WORKOUT Cal. Pro. Carb. Fat 20 g EAAs 80 20 0 0 1 scoop Vitargo 216 0 54 0 Total 296 20 54 0 POSTWORKOUT Cal. Pro. Carb. Fat 2 scoops whey protein 170 40 2 0 1 scoop casein protein 120 23 4 1 1 medium plain bagel 289 11 56 2 2 Tbsp. jelly 112 0 28 0 Total 691 74 90 3 >> or 2 scoops whey protein 170 40 2 0 1 scoop casein protein 120 23 4 1 2 scoops Vitargo 288 0 72 0 Total 578 63 78 1 >> or 2 scoops whey protein 170 40 2 0 1 scoop casein protein 120 23 4 1 32 oz. Gatorade 270 0 66 0 Total 560 63 72 1 >> or 2 scoops whey protein 170 40 2 0 1 scoop casein protein 120 23 4 1 2 medium baked potatoes 232 8 74 0 1 Tbsp. fat-free sour cream 11 0 2 0 Total 533 71 82 1 DINNER Cal. Pro. Carb. Fat 8 oz. top sirloin steak (lean, 1/8" trimmed) 288 48 0 8 2 cups brown rice 436 10 92 4 1 cup chopped broccoli 31 2 6 0 2 cups salad 44 3 8 0 2 Tbsp. olive oil & vinegar salad dressing 144 0 0 16 Total 943 63 106 28 >> or 9 oz. farmed Atlantic salmon 468 51 0 27 1 cup brown rice 218 5 46 2 1 cup black beans 227 15 41 1 2 cups salad 44 3 8 0 2 Tbsp. olive oil & vinegar salad dressing 44 0 0 16 Total 1,001 74 95 46 >> or 8 oz. chicken breast 247 53 0 3 2 cups spaghetti 442 16 86 2 1/2 cup marinara sauce 92 2 14 3 2 cups salad 44 3 8 0 2 Tbsp. olive oil & vinegar salad dressing 144 0 0 16 Total 969 74 108 24 >> or 8 oz. chicken breast 247 53 0 3 2 large sweet potatoes 320 8 74 0 20 asparagus spears 60 6 12 0 2 cups salad 44 3 8 0 2 Tbsp. olive oil & vinegar salad dressing 144 0 0 16 Total 815 70 94 19 BEDTIME Cal. Pro. Carb. Fat 8 oz. 1% cottage cheese 163 28 6 2 2 Tbsp. roasted flaxseeds 90 3 4 7 Total 253 31 10 9 >> or 1 scoop casein protein 120 23 4 1 7 walnut halves 93 2 2 9 1 Tbsp. peanut butter 94 4 3 8 Total 307 29 9 18 >> or 1 scoop casein protein 120 23 4 1 1 oz. mixed nuts 168 5 7 15 Total 288 28 11 16 Approximate Daily Total* Cal. Pro. Carb. Fat 4,603 435 496 86 * Macronutrient numbers will vary slightly depending on which meal options you choose.
RELATED ARTICLE: SHAKE IT UP
During the four weeks of the 10-Pound program, consume the following shakes around workout time
>> PREWORKOUT SHAKE
Consume 30-60 minutes before workout
Mix in water:
1 scoop (20-25 g) whey protein 3-5 g creatine 10-15 g BCAAs 5-10 g glutamine Also get in 30-40 g of slow-digesting, whole-food carbs
>> MIDWORKOUT SHAKE
Consume during the first half of workout
Mix in water:
20 g essential amino acids 3-5 g creatine 10-15 g BCAAs 5-10 g glutamine 50 g high molecular-weight carbs (Vitargo) (1)
>> POSTWORKOUT SHAKE
Consume within 30 minutes after workout
Mix in water:
2 scoops (40-50 g) whey protein 1 scoop (20-25 g) casein protein 3-5 g creatine 10-15 g BCAAs 5-10 g glutamine 75-100 g high molecular-weight carbs (Vitargo) (1)
(1) or equal amount of other fast-digesting carb
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
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