GET JACKED ... FAST
Your complete body transformation guide
12 weeks periodized training, nutrition and supplementation program

by Coach Christian Thibaudeau

www.MuscleDriveThru.com 1

PHASE I (weeks 1-4) Foundational and metabolic capacity
The goal of this first phase of training is to set the stage for your complete body transformation. To reach that objective we will focus on:
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Increasing your work capacity so that you will be able to tolerate the training stress to come Maximum fat loss. During a body transformation, fat loss comes in two stages... initially you use an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few pounds is a tough job). Build some muscle, especially in ''show'' areas; muscle groups that help create the illusion of more mass even if you only gain a small amount of mass.

I want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible (or very hard to accomplish). However you can do so for short periods of time when the circumstances are right. For example when you go from a shitty (or below average) diet, giving you too much junk and not enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less total calories in the later case. You will also lose a lot of fat doing so. Also, when you initially jack up your training volume/frequency (training stress) you can gain muscle and lose fat simultaneously because the profound shock placed on the body will force it to build muscle while the energy drain will lead to fat loss. Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working (you will not build muscle). But it is possible to use a short 4 weeks blast phase to build some muscle while losing a ton of blubber. As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat loss. If it's done on the short term (2 weeks) while still providing enough protein and essential fatty acids, you will not lose any muscle mass. Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same time. So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training volume and will then switch to a moderate caloric restriction and very high training volume for the last 2 weeks of the phase.

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Leg curl B1. 3 top portion quarter bench. Standing calves raise . Incline close-grip bench C1/C2 back and forth 20 minutes 3. Back squat A2. 1 full bench. 1 full squat. Push press B1.. etc. Seated rowing C2... 3 quarter squats. 1 full squat.. 3 quarter squat. Leg extension C1. Romanian deadlift B2. Incline A2.MuscleDriveThru.4 mph Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 1 – Tuesday – Upper body Exercise A1.com 3 . Preacher curl Treadmill Organization A1/A2 back and forth B1/B2 back and forth ------Alone Sets 5 5 5 5 4 4 1 Reps 6-8 6-8 6-8 10-12 6-8 6-8 Tempo Explosive 2012 3010 2012 3010 5050 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Explosive lifting Peak contraction Normal Peak contraction Stutter reps Superslow up & down 6 to 8 deg. Bench press B2.PHASE IA – INTRODUCTORY LOADING – WEEKS 1-2 Training split Monday: Lower body Tuesday: Upper body + steady state cardio Wednesday: Intervals Thursday: Lower body Friday: OFF Saturday: Metabolic training Sunday: Upper body Week 1 – Monday – Lower body Exercise A1. Chin-up or lat pulldown . 1 full bench.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase www. Long step lunges Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth Sets 4 4 4 4 3 3 6-8 6-8 6-8 Reps Tempo 3010 5010 3010 3012 2010 2212 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Stutter reps Slow eccentrics Stutter reps Peak contraction Normal Peak contraction 10-12 10-12/leg 8-10 C2. 3 top portion quarter bench.2 – 3.g.- C1.- Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.

Serratus crunches B2.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 1 – Saturday – Metabolic Exercise A1. Swiss ball crunches B1. Back squat B2. Bodyweight squats B1. etc. DB thrusters A2. 1 full leg press.Week 1 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 10-12 Intense portion 15 sec Relax portion 45 sec Exercise A2. Leg press A2. 1 full leg press.com 4 .MuscleDriveThru. Lying single leg curl C1. Back extension B1. Kneeling cable crunches Superset Week 1 – Thursday – Lower body Exercise A1. 3 quarter leg press. Short step lunges C2. Burpees A3.g. 3 quarter leg press. Seated calves raise Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 4 4 4 4 3 3 Reps 15-20 15-20 10-12/leg 8-10/leg 10-12/leg 15-20 Tempo 3010 3010 3010 3012 2010 2212 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Stutter reps Slow eccentrics Stutter reps Peak contraction Normal Peak contraction Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e. Mountain climber Organization Mini-circuit A ------Mini-circuit B ------- Sets 3 3 3 3 3 3 Reps 12-15 12-15 maximum 15-20 12-15 30 seconds Tempo Explosive Explosive 2010 3010 Explosive Explosive Rest None None 90 sec None None 90 sec Technique Explosive Explosive Do not lockout knees Normal Explosive Explosive www. Vertical jumps B3. Bulgarian split squat B2. Double crunches Organization ---Superset ---- Sets 4 4 4 4 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1.

rep 5 = 3 sec. rep 2 = 9 sec. rep 4 = 5 sec. Hammer curl Organization A1/A2 back and forth ---B1/B2 back and forth ------- Sets 5 5 5 5 4 4 6 Reps 6-8 12-15 12-15 8-10 8-10 Tempo Rest Technique Burns Iso-dynamic Normal Peak contraction Stutter reps Superslow up & down See technique 75 sec See technique 75 sec 3010 2012 3010 5050 75 sec 75 sec 60 sec 60 sec C1. DB bench press B2. Lat-pulldown B1. rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e..) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase www. 3 top portion quarter bench.. after rep 1 = 12 sec. Seated DB press A2. 1 full bench. 3 top portion quarter bench. 1 full bench. Decline close-grip bench C1/C2 back and forth Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction...com 5 .. 1-arm DB rowing C2. etc. rep 3 = 7 sec.Week 1 – Sunday – Upper body Exercise A1.g.MuscleDriveThru.

- Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e. 3 quarter squats.. 3 quarter squat. 3 top portion quarter bench. Bench press B2.. Standing calves raise . 1 full squat. 1 full squat.. 1 full bench. Seated rowing C2.- C1.4 mph Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e. 1 full bench. 3 top portion quarter bench. Leg extension C1.g. Back squat A2. Kneeling cable crunches Superset www. Long step lunges Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth Sets 5 5 5 5 4 4 6-8 6-8 6-8 Reps Tempo 3010 5010 3010 3012 2010 2212 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Stutter reps Slow eccentrics Stutter reps Peak contraction Normal Peak contraction 10-12 10-12/leg 8-10 C2. Leg curl B1. Romanian deadlift B2. Incline A2. etc.com 6 .) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 2 – Tuesday – Upper body Exercise A1. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1. Incline close-grip bench C1/C2 back and forth 25 minutes 3.g. Push press B1.Week 2 – Monday – Lower body Exercise A1. Serratus crunches B2.2 – 3.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 2 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 10-12 Intense portion 20 sec Relax portion 40 sec Exercise A2. Preacher curl Treadmill Organization A1/A2 back and forth B1/B2 back and forth ------Alone Sets 5 5 5 5 5 5 1 Reps 6-8 6-8 6-8 10-12 6-8 6-8 Tempo Explosive 2012 3010 2012 3010 5050 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Explosive lifting Peak contraction Normal Peak contraction Stutter reps Superslow up & down 6 to 8 deg. etc. Chin-up or lat pulldown .MuscleDriveThru.. Swiss ball crunches B1.

DB thrusters A2. 1 full leg press. etc. Short step lunges C2. Seated DB press A2. Vertical jumps B3. Bodyweight squats B1. after rep 1 = 12 sec. Decline close-grip bench C1/C2 back and forth Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction. etc. rep 3 = 7 sec. Burpees A3. rep 5 = 3 sec.com 7 .MuscleDriveThru. Leg press A2. Back squat B2. rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e. DB bench press B2. 1 full leg press.g.. rep 2 = 9 sec. 1 full bench. Bulgarian split squat B2. Back extension B1. Hammer curl Organization A1/A2 back and forth ---B1/B2 back and forth ------- Sets 5 5 5 5 5 5 6 Reps 6-8 12-15 12-15 8-10 8-10 Tempo Rest Technique Burns Iso-dynamic Normal Peak contraction Stutter reps Superslow up & down See technique 75 sec See technique 75 sec 3010 2012 3010 5050 75 sec 75 sec 60 sec 60 sec C1. 1-arm DB rowing C2. Lying single leg curl C1.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 2 – Saturday – Metabolic Exercise A1. 3 top portion quarter bench.g. Lat-pulldown B1. 3 quarter leg press.Week 2 – Thursday – Lower body Exercise A1. 1 full bench.. Seated calves raise Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 5 5 5 5 3 3 Reps 15-20 15-20 10-12/leg 8-10/leg 10-12/leg 15-20 Tempo 3010 3010 3010 3012 2010 2212 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Stutter reps Slow eccentrics Stutter reps Peak contraction Normal Peak contraction Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.. 3 top portion quarter bench.. Mountain climber Organization Mini-circuit A ------Mini-circuit B ------- Sets 4 4 4 4 4 4 Reps 12-15 12-15 maximum 15-20 12-15 30 seconds Tempo Explosive Explosive 2010 3010 Explosive Explosive Rest None None 90 sec None None 90 sec Technique Explosive Explosive Do not lockout knees Normal Explosive Explosive Week 2 – Sunday – Upper body Exercise A1.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase www. rep 4 = 5 sec.. 3 quarter leg press.

salt. diet soft drink.DIET WEEKS 1 – 2 (heavy caloric restriction blitz) DIET GUIDELINES (applicable to all phases) " The diet provided with each phase is to be followed exactly as given 6 days out of 7.) that are touted as being ''sugar free'' or with ''no sugar added''. candy. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Crystal light. You can only drink water. or with ''low impact carbs''. If you do not have a workout. flavored water (as long as it doesn't have any calories). etc. stevia and splenda NOTHING ELSE!!! DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan). By that I mean foods that are sugary (cookies. The only seasonings you can use are: spices. www. The table provided gives you the appropriate food choice and the size of one portion. THERE IS NO SUCH THING AS FREE FOOD. No juice. Gatorade and the likes. regular energy drink. etc. soy sauce.com 8 . coffee. " " " " " " Note: I am not giving you specific food choices but rather portions of each category of food. green tea. simply do not ingest the post-workout drink. DO NOT ingest ''frankenstein foods'' . not interval sessions. V8.MuscleDriveThru. mustard. chocolate bars. pepper. soft drink. Post-workout drinks are for after strength workouts only. Do not substitute it with anything else. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day.

MuscleDriveThru.Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are between 150 and 185 Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 1 portion Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 30g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.com 9 .

com 10 .MuscleDriveThru.Individuals who are between 185 and 225 Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 2 portion Green veggies Protein – 4 portions Fat – 2 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 40g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 2 portion Green veggies Protein – 4 portions Fat – 2 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 3 scoops Glutamine 50g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.

com 11 .DIET FOOD LIST Number in the parenthesis = 1 portion Protein Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g) Dairy Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g) Fat Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon) - Green veggies (at will) Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers Fruits Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g) - Low glycemic carbs Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice) www.MuscleDriveThru.

SUPPLEMENTS WEEKS 1 – 2 OPTION 1 (BEST) BREAKFAST 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine OPTION 2 (MID-POINT) 5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine OPTION 3 (MINIMUM) 5g fish oil 5g creatine LUNCH 5g fish oil SUPPER 5g fish oil PRE-WORKOUT POST-WORKOUT BEFORE BED 1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine SEE DIET 5g fish oil 5g glycine ZMA SEE DIET 5g fish oil ZMA 10g BCAA 5g creatine SEE DIET 5g fish oil ZMA www.MuscleDriveThru.com 12 .

Seated calves C1. Back squat A2. lower slowly one limb at a time www.4 mph B2.com 13 . Standing calves B1. Leg curl 2/1 Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 6 6 6 6 4 4 Reps 7/5/3/7/5/3 8-10 7/5/3/7/5/3 15-20 6-8 4-6 Tempo 3010 2212 3010 2212 5010 5010 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Normal Peak contraction Normal Peak contraction 2/1 technique 2/1 technique Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs.- Slow eccentrics: lower the weight slowly while keeping the muscle tensed Week 3 – Tuesday – Lower body Exercise A1.2 – 3.. Leg extension 2/1 C2. Incline 10/8/6/10/8/6 3010 10/8/6/10/8/6 5010 10-12 10-12 30 minutes 5010 3020 3. Hammer curl Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth C1/C2 back and forth ---Alone Sets 6 6 6 6 4 4 1 Reps 7/5/3/7/5/3 7/5/3/7/5/3 Tempo 3010 5010 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Normal Slow eccentrics Normal Slow eccentrics Slow eccentrics Normal 6 to 8 deg.. Sumo deadlift B2. Bench press A2. Incline DB press C1.PHASE IB – TRAINING BLITZ – WEEKS 3-4 Training split Monday: Chest/Biceps + steady state cardio Tuesday: Lower body Wednesday: Intervals Thursday: Back/Triceps + intervals Friday: Shoulders + steady state cardio Saturday: Overall day Sunday: OFF Week 3 – Monday – Chest/Back Exercise A1. Reverse preacher curl .MuscleDriveThru. Preacher curl B1. Decline DB flies C2.

Bent over bar rowing B2. Serratus crunches B2. Overhead DB triceps ext. Kneeling cable crunches Superset Week 3 – Thursday – Back/Triceps Exercise A1. Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 6 6 6 6 4 4 Reps 7/5/3/7/5/3 7/5/3/7/5/3 Tempo 3010 3010 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Normal Normal Normal Slow eccentrics Peak contraction Normal 10/8/6/10/8/6 3010 10/8/6/10/8/6 5010 10-12 10-12 3012 3020 Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Exercise Elliptical trainer Organization Alone Sets 10-12 Intense portion 30 sec Relax portion 30 sec www. Pull ups (or pulldown) A2.MuscleDriveThru. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1. Nosebreaker C1. Seated rowing C2.Week 3 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 10-12 Intense portion 30 sec Relax portion 30 sec Exercise A2.com 14 . Close-grip bench B1. Swiss ball crunches B1.

Incline 10/8/6/10/8/6 3010 10/8/6/10/8/6 2012 10-12 10-12 30 minutes 3020 3020 3.2 – 3. Sumo deadlift C.4 mph Peak contraction: squeeze the muscle hard at the end of the lifting phase Week 3 – Saturday – Overall Exercise A. Incline www. Upright rowing B1. Barbell shrugs C1.Week 3 – Friday – Shoulders Exercise A1. Seated DB press B2. Barbell front raise Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---Alone Sets 6 6 6 6 4 4 1 Reps 7/5/3/7/5/3 7/5/3/7/5/3 Tempo Explosive 3012 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Explosive Peak contraction Normal Peak contraction Normal Normal 6 to 8 deg. Push press A2.4 mph ---- 6 to 8 deg.2 – 3. Lateral raise C2. Bent over bar rowing Organization Alone Alone Alone Alone Sets 5 6 6 6 Reps 5/4/3/2/1 5/4/3/2/1 5/4/3/2/1 5/4/3/2/1 Tempo 3010 3010 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Normal Treadmill Alone 1 30 minutes 3.MuscleDriveThru.com 15 . Back squat B. Bench press D.

Standing calves B1. Back squat A2. Kneeling cable crunches Superset www. Decline DB flies C2.Week 4 – Monday – Chest/Back Exercise A1. Swiss ball crunches B1...- Slow eccentrics: lower the weight slowly while keeping the muscle tensed Week 4 – Tuesday – Lower body Exercise A1. lower slowly one limb at a time Week 4 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 12-15 Intense portion 30 sec Relax portion 30 sec Exercise A2. Seated calves C1. Preacher curl B1. Incline DB press C1. Leg extension 2/1 C2. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1.4 mph Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Normal Slow eccentrics Normal Slow eccentrics Slow eccentrics Normal 6 to 8 deg. Incline B2. Sumo deadlift B2.2 – 3.MuscleDriveThru. Leg curl 2/1 Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 6 6 6 6 4 4 6-8 Reps 6/4/2/6/4/2 6/4/2/6/4/2 20-25 4-6 2-4 Tempo 3010 2212 3010 2212 5010 5010 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Normal Peak contraction Normal Peak contraction 2/1 technique 2/1 technique Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs. Reverse preacher curl . Bench press A2. Serratus crunches B2.com 16 . Hammer curl Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth C1/C2 back and forth ---Alone Sets 6 6 6 6 4 4 1 Reps 6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10 35 minutes Tempo 3010 5010 3010 5010 5010 3020 3.

Barbell shrugs C1.MuscleDriveThru.Week 4 – Thursday – Back/Triceps Exercise A1. Nosebreaker C1. Seated rowing C2. Incline Peak contraction: squeeze the muscle hard at the end of the lifting phase www. Barbell front raise Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---Alone Sets 6 6 6 6 4 4 1 Reps 6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10 35 minutes Tempo Explosive 3012 3010 2012 3020 3020 3. Push press A2. Lateral raise C2. Overhead DB triceps ext.4 mph Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ---- Technique Explosive Peak contraction Normal Peak contraction Normal Normal 6 to 8 deg. Close-grip bench B1. Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 6 6 6 6 4 4 Reps 6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10 Tempo 3010 3010 3010 5010 3012 3020 Rest 75 sec 75 sec 75 sec 75 sec 60 sec 60 sec Technique Normal Normal Normal Slow eccentrics Peak contraction Normal Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase Exercise Elliptical trainer Organization Alone Sets 12-15 Intense portion 30 sec Relax portion 30 sec Week 4 – Friday – Shoulders Exercise A1.com 17 . Pull ups (or pulldown) A2.2 – 3. Bent over bar rowing B2. Seated DB press B2. Upright rowing B1.

Week 4 – Saturday – Overall Exercise A.2 – 3.4 mph ..MuscleDriveThru.- 6 to 8 deg. Bent over bar rowing Organization Alone Alone Alone Alone Sets 6 6 6 6 Reps 3/2/1/3/2/1 3/2/1/3/2/1 3/2/1/3/2/1 3/2/1/3/2/1 Tempo 3010 3010 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Normal Treadmill Alone 1 35 minutes 3. Incline www. Bench press D.com 18 . Sumo deadlift C. Back squat B..

You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal.1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are between 150lbs and 185lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .MuscleDriveThru.DIET WEEKS 3 – 4 (medium caloric restriction) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion.com 19 . Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 2 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .

MuscleDriveThru.Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .com 20 .1 portion Glutamine 20g Protein – 2 portions Fat – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 4 portions Dairy – 2 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .1 portion Glutamine 20g Protein – 3 portions Fat – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.

MuscleDriveThru.com 21 .SUPPLEMENTS WEEKS 3 – 4 OPTION 1 (BEST) BREAKFAST 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine OPTION 2 (MID-POINT) 5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine OPTION 3 (MINIMUM) 5g fish oil 5g creatine LUNCH 5g fish oil SUPPER 5g fish oil PRE-WORKOUT POST-WORKOUT BEFORE BED 1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine SEE DIET 5g fish oil 5g glycine ZMA SEE DIET 5g fish oil ZMA 10g BCAA 5g creatine SEE DIET 5g fish oil ZMA www.

However. We will stimulate fat loss by doing more energy systems work and continuing to diet hard. As I mentioned. your body can handle caloric restriction pretty well for a short period of time. as the deficit is maintained over the long run. This means utilizing training methods that force the body to maintain its muscle mass.PHASE II (weeks 5-8) Limit strength for muscle maintenance (and even gain) Now that you have been dieting for 4 weeks you have reached a pivotal point in your body transformation project. As for supplements. For that reason this 4 weeks phase will focus on big lifts with big weights. preventing the negative effects of energy restriction (metabolic downregulation. my own and that acquired by training tons of clients. muscle loss.com 22 . it's at this point that you risk starting to lose muscle mass. cravings) becomes increasingly more difficult. We will also add some carbs pre and post-workout to favor strength gains. At this point our goal should be to do everything we can to avoid muscle loss. And trust me. this is a good time to throw in a fat burner like Hot Rox extreme and insulin controlling products like Fenuplex and Yang r-ala.MuscleDriveThru. www. this damn good reason is not lifting light weights for a lot of reps! From experience. And if you gain strength you might even put on a pound of muscle or two. This means lifting big weights! You must give your body a damn good reason to keep its muscle while energy supplies are limited. as long as you are at least maintaining your strength while dieting you will not lose any muscle mass.

PHASE II – CONCENTRATED STRENGTH LOADING – WEEKS 5-8
Training split Monday: Squat dominant + steady state cardio Tuesday: Upper body + intervals Wednesday: Intervals Thursday: Deadlift dominant + steady state cardio Friday: Upper body + intervals Saturday: Intervals Sunday: OFF Week 5 – Monday – Squat dominant Exercise
A1. Back squat A2. Standing calves B1. Leg press B2. Seated calves C. Back squat Treadmill

Organization
A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone

Sets
6 6 6 6 4 1

Reps
6/5/4/6/5/4 10 - 12 6/5/4/6/5/4 15 - 20 6-8 30 minutes

Tempo
3010 3010 3010 3010 3010

Rest
120 sec 120 sec 120 sec 120 sec 120 sec

Technique
Normal Normal Normal Normal Normal 8 to 10 deg. Incline

3.2 – 3.4 mph - - - -

Week 5 – Tuesday – Upper body/Horizontal Exercise
A1. Bench press A2. Preacher curl B1. Close-grip bench B2. Hammer curl C1. Bench press C2. Seated rowing

Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----

Sets
6 6 6 6 4 4

Reps
6/5/4/6/5/4 8 - 10 6/5/4/6/5/4 8 - 10 6-8 8 - 10

Tempo
3010 3010 3010 3010 3010 2012

Rest
90 sec 90 sec 90 sec 90 sec 90 sec 90 sec

Technique
Normal Normal Normal Normal Normal Peak contraction

Exercise
Elliptical trainer

Organization
Alone

Sets
12-15

Intense portion
30 sec

Relax portion
30 sec

www.MuscleDriveThru.com 23

Week 5 – Wednesday – Intervals Exercise
Elliptical trainer

Organization
Alone

Sets
12-15

Intense portion
30 sec

Relax portion
30 sec

Week 5 – Thursday – Deadlift dominant Exercise
A1. Deadlift (or sumo) A2. Lying leg curl B1. Romanian deadlift B2. Leg extension C. Deadlift (or sumo) Treadmill

Organization
A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone

Sets
6 6 6 6 4 1

Reps
6/5/4/6/5/4 8 - 10 6/5/4/6/5/4 10 -12 6-8 30 minutes

Tempo
3010 3010 3010 3010 3010

Rest
120 sec 120 sec 120 sec 120 sec 120 sec

Technique
Normal Normal Normal Normal Normal 8 to 10 deg. Incline

3.2 – 3.4 mph - - - -

Week 5 – Friday – Upper body/Vertical Exercise
A1. Push press B1. Incline DB press B2. Single-arm pulldowns C1. Push press C2. Standing curl

Organization

Sets
6 6 4

Reps
8 - 10 8 - 10 6-8 8 - 10

Tempo
2011 2011 Explosive 3010

Rest
90 sec 90 sec 90 sec 90 sec 90 sec 90 sec

Technique
Explosive Normal Normal Normal Explosive Normal

A1/A2 back and forth 6 B1/B2 back and forth 6 ------C1/C2 back and forth 4

6/5/4/6/5/4 Explosive 6/5/4/6/5/4 3010

A2. Pull-ups (or pulldowns) - - - -

Exercise
Elliptical trainer

Organization
Alone

Sets
12-15

Intense portion
30 sec

Relax portion
30 sec

www.MuscleDriveThru.com 24

Week 5 – Saturday – Intervals & abs Exercise
Elliptical trainer

Organization
Alone

Sets
12-15

Intense portion
30 sec

Relax portion
30 sec

Exercise
A2. Swiss ball crunches B1. Serratus crunches B2. Double crunches

Organization
---Superset ----

Sets
5 5 5 5

Reps
10-12 Max 10-12 Max

Tempo
3021 3021 3022 3021

Rest
none 45 sec none 45 sec

Technique
Normal Normal Peak contraction Normal

A1. Kneeling cable crunches Superset

Week 6 – Monday – Squat dominant Exercise
A1. Back squat A2. Standing calves B1. Leg press B2. Seated calves C. Back squat Treadmill

Organization
A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone

Sets
6 6 6 6 4 1

Reps
5/4/3/5/4/3 8 - 10 5/4/3/5/4/3 12 - 15 4-6 35 minutes

Tempo
3010 3010 3010 3010 3010

Rest
120 sec 120 sec 120 sec 120 sec 120 sec

Technique
Normal Normal Normal Normal Normal 8 to 10 deg. Incline

3.2 – 3.4 mph - - - -

Week 6 – Tuesday – Upper body/Horizontal Exercise
A1. Bench press A2. Preacher curl B1. Close-grip bench B2. Hammer curl C1. Bench press C2. Seated rowing

Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----

Sets
6 6 6 6 4 4

Reps
5/4/3/5/4/3 6-8 5/4/3/5/4/3 6-8 4-6 6-8

Tempo
3010 3010 3010 3010 3010 2012

Rest
90 sec 90 sec 90 sec 90 sec 90 sec 90 sec

Technique
Normal Normal Normal Normal Normal Peak contraction

Exercise
Elliptical trainer

Organization
Alone

Sets
12-15

Intense portion
30 sec

Relax portion
30 sec

www.MuscleDriveThru.com 25

Week 6 – Wednesday – Intervals Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec Week 6 – Thursday – Deadlift dominant Exercise A1.- Week 6 – Friday – Upper body/Vertical Exercise A1. Romanian deadlift B2.10 4-6 35 minutes Tempo 3010 3010 3010 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Normal Normal 8 to 10 deg.- Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec www. Single-arm pulldowns C1.com 26 . Incline 3.4 mph . Standing curl Organization Sets 6 6 4 Reps 6-8 6-8 4-6 6-8 Tempo 2011 2011 Explosive 3010 Rest 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec Technique Explosive Normal Normal Normal Explosive Normal A1/A2 back and forth 6 B1/B2 back and forth 6 ------C1/C2 back and forth 4 5/4/3/5/4/3 Explosive 5/4/3/5/4/3 3010 A2. Incline DB press B2... Deadlift (or sumo) Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone Sets 6 6 6 6 4 1 Reps 5/4/3/5/4/3 6-8 5/4/3/5/4/3 8 .2 – 3. Pull-ups (or pulldowns) . Lying leg curl B1. Deadlift (or sumo) A2..MuscleDriveThru. Push press B1. Push press C2. Leg extension C..

MuscleDriveThru. Back squat Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone Sets 6 6 6 6 4 1 Reps 3/2/1/3/2/1 6-8 3/2/1/3/2/1 10 .com 27 . Bench press A2. Leg press B2. Kneeling cable crunches Superset Week 7 – Monday – Squat dominant Exercise A1.Week 6 – Saturday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec Exercise A2.. Bench press C2.12 3-5 37 minutes Tempo 3010 3010 3010 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Normal Normal 8 to 10 deg. Swiss ball crunches B1. Serratus crunches B2. Incline 3. Seated rowing Organization A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 6 6 6 6 4 4 Reps 3/2/1/3/2/1 4-6 3/2/1/3/2/1 4-6 3-5 4-6 Tempo 3010 3010 3010 3010 3010 2012 Rest 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec Technique Normal Normal Normal Normal Normal Peak contraction Exercise Elliptical trainer Organization Alone Sets 12-15 Intense portion 30 sec Relax portion 30 sec www. Seated calves C. Preacher curl B1. Hammer curl C1. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1. Back squat A2. Standing calves B1.2 – 3. Close-grip bench B2..- Week 7 – Tuesday – Upper body/Horizontal Exercise A1.4 mph .

Leg extension C..MuscleDriveThru.. Deadlift (or sumo) A2. Deadlift (or sumo) Treadmill Organization A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone Sets 6 6 6 6 4 1 Reps 3/2/1/3/2/1 4-6 3/2/1/3/2/1 6-8 3-5 35 minutes Tempo 3010 3010 3010 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Normal Normal 8 to 10 deg.. Lying leg curl B1. Single-arm pulldowns C1.Week 7 – Wednesday – Intervals Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec Week 7 – Thursday – Deadlift dominant Exercise A1. Incline 3. Incline DB press B2. Push press B1.- Week 7 – Friday – Upper body/Vertical Exercise A1. Romanian deadlift B2. Push press C2.- Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec www. Pull-ups (or pulldowns) .4 mph .com 28 .2 – 3.. Standing curl Organization Sets 6 6 4 Reps 4-6 4-6 3-5 4-6 Tempo 2011 2011 Explosive 3010 Rest 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec Technique Explosive Normal Normal Normal Explosive Normal A1/A2 back and forth 6 B1/B2 back and forth 6 ------C1/C2 back and forth 4 3/2/1/3/2/1 Explosive 3/2/1/3/2/1 3010 A2.

MuscleDriveThru.com 29 . Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1.Week 7 – Saturday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec Exercise A2. Swiss ball crunches B1.2 – 3. Bench press A2. Standing calves Organization A1/A2 back and forth ---- Sets 9 9 Reps Tempo Rest 120 sec 120 sec Technique Normal Normal 3/2/1/3/2/1/ 3010 3/2/1 4-6 3010 Treadmill Alone 1 40 minutes 3.- 8 to 10 deg. Incline Week 8 – Tuesday – Upper body/Horizontal Exercise A1. Kneeling cable crunches Superset Week 8 – Monday – Squat dominant Exercise A1. Back squat A2. Seated rowing Organization A1/A2 back and forth ---- Sets 9 9 Reps Tempo Rest 90 sec 90 sec Technique Normal Peak contraction 3/2/1/3/2/1/ 3010 3/2/1 4-6 2012 Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec www...4 mph . Serratus crunches B2.

- Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec www.- 8 to 10 deg.. Deadlift (or sumo) A2. Pull-ups (or pulldowns) .com 30 . Push press Organization Sets Reps Tempo Rest 90 sec 90 sec Technique Explosive Normal A1/A2 back and forth 9 9 3/2/1/3/2/1 Explosive /3/2/1 3-5 2011 A2..MuscleDriveThru.2 – 3.4 mph . Lying leg curl Organization A1/A2 back and forth ---- Sets 9 9 Reps Tempo Rest 120 sec 120 sec Technique Normal Normal 3/2/1/3/2/1/ 3010 3/2/1 3-5 3010 Treadmill Alone 1 40 minutes 3.. Incline Week 8 – Friday – Upper body/Vertical Exercise A1.Week 8 – Wednesday – Intervals Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec Week 8 – Thursday – Deadlift dominant Exercise A1..

Swiss ball crunches B1. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1. Kneeling cable crunches Superset www.MuscleDriveThru.com 31 .Week 8 – Saturday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 14-17 Intense portion 30 sec Relax portion 30 sec Exercise A2. Serratus crunches B2.

com 32 . The table provided gives you the appropriate food choice and the size of one portion.MuscleDriveThru. Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 2 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available. you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.DIET WEEKS 5 – 8 (targeted carbs intake) Note: I am not giving you specific food choices but rather portions of each category of food. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. you an use 2 scoops of powdered Gatorade and 15g of BCAAs www.

com 33 . you an use 2 scoops of powdered Gatorade and 15g of BCAAs Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 1 portion Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 4 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.MuscleDriveThru. you an use 2 scoops of powdered Gatorade and 15g of BCAAs www.Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 1 portion Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.

MuscleDriveThru.com 34 .8 OPTION 1 (BEST) BREAKFAST 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 4-5g beta-alanine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 4-5g beta-alanine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 4-5g beta-alanine 5g glycine 1 scoop SURGE WORKOUT FUEL 10g BCAA 4-5g beta-alanine 5g creatine SEE DIET 5g fish oil 5g glycine 20g glutamine ZMA OPTION 2 (MID-POINT) 5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 4-5g beta-alanine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine OPTION 3 (MINIMUM) 5g fish oil 5g creatine LUNCH 5g fish oil SUPPER 5g fish oil PRE-WORKOUT 1 scoop whey isolate 10g BCAA 5g creatine 4-5g beta-alanine SEE DIET 5g fish oil 5g glycine 20g glutamine ZMA 10g BCAA 5g creatine POST-WORKOUT BEFORE BED SEE DIET 5g fish oil 5g glycine 20g glutamine ZMA www.SUPPLEMENTS WEEKS 5 .

This indicates that you are capable of tolerating yet another short fat loss blitz. while eating everything in sight! But prior to that feast. the get the body into high ''fat burning gear''. At the end of the those two weeks we will use a 2 weeks peaking phase (weeks 11 and 12). Are you up to it? www. As I mentioned earlier. Despite how bad you are feeling. It's now time to shift things up into high gear once again.MuscleDriveThru.PHASE III (weeks 9-10) Open the Gates of Hell!!! (2 weeks all out fat loss blitzkrieg) Our body transformation comes to an end. If you did things according to plan you should not be suffering any ill-effect from dieting at this point. At the conclusion of these 2 weeks you should feel like crying all the time and your strength migth be down somewhat. That's what this phase will be about. sadly this also means that it's crunch time! We initiated our transformation project by a fat loss blitz. we must first go through this upcoming blitzkrieg unharmed! This phase is designed to include 2 days of two-a-days workouts and 3 days of once-a-day workout. over these next two weeks you will enter a state of transient overtraining and undereating. it is possible to use a very intense period of caloric reduction without risking muscle loss or other negative impacts. This peaking or surcompensation week should allow you to actually put on a significant amount of muscle mass while becoming slightly leaner and all that. Simply put. don't panic. mostly from fat loss.com 35 . That's what we accomplished during the first two weeks of this program. We then stabilized the body by maintaining or even increasing muscle mass (thus preventing metabolic downregulation). We then focused on maintaining and even gaining muscle mass while losing fat progressively during phase II. You'll also be a lot lighter.

.com 36 . Incline bench press B2.- 8 to 10 deg. Incline DB press B2..MuscleDriveThru. DB flies C2.2 – 3. 1 rep Rest/Pause = Perform 3-5 reps to failure. rest 10 seconds and perform additional reps to failure Week 9 – Monday PM – Chest/Back volume Exercise Organization Sets A1. rest 10 sec. Bench press A2.PHASE III – FAT LOSS BLITZKRIEG – WEEKS 9-10 Training split Monday AM: Chest/Back heavy + steady state cardio Monday PM: Chest/Back volume Tuesday AM: Lower body heavy + steady state cardio Tuesday PM: Lower body volume Wednesday: Intervals Thursday: Biceps/Triceps + intervals Friday: Steady state cardio Saturday: Shoulders + intervals Sunday: OFF Week 9 – Monday AM – Chest/Back heavy Exercise Organization Sets A1. 1 rep. DB bench press A2. Incline Cluster 5 = 1 rep.. 1 rep..20 15 . 1 rep. Lat pulldown A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5 Reps Cluster 5 3 – 5 +RP 5/43/2/1 5/4/3/2/1 Tempo 3010 2012 3010 2012 Rest 120 sec 120 sec 90 sec 90 sec Technique Cluster 5 Rest pause Normal Peak contraction Treadmill Alone 1 40 minutes 3.12/arm 2012 www..4 mph . Rear delts raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3 Reps 10 . Seated rowing C1.20 Tempo 3010 3010 2012 3020 2012 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Peak contraction Normal Peak contraction Normal Peak contraction 10 .15 12 – 15 15 . rest 10 sec. Barbell rowing B1. rest 10 sec. 1-arm DB rowing B1..12 12 . rest 10 sec.

10/leg 10 . Sumo deadlift B2.- 8 to 10 deg.MuscleDriveThru.. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1. Leg press C2.20 Tempo 3010 2012 2010 2012 3020 2012 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Peak contraction Normal Peak contraction Normal Peak contraction Week 9 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec Exercise A2. Incline Cluster 5 = 1 rep. Single leg extension C1...12/leg 12 – 15/leg 15 . rest 10 seconds and perform additional reps to failure Week 9 – Tuesday PM – Lower body volume Exercise Organization Sets A1. rest 10 sec. Leg curl B1.. rest 10 sec. 1 rep.com 37 . rest 10 sec. Kneeling cable crunches Superset www. Swiss ball crunches B1.. Serratus crunches B2.12/leg 8 . rest 10 sec. Seated calves A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3 Reps 10 .20 15 . Single leg curl B1. Bulgarian split squat A2. 1 rep. 1 rep.4 mph .Week 9 – Tuesday AM – Lower body heavy Exercise Organization Sets A1. Back squat A2. Leg extension A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5 Reps Cluster 5 3 – 5 +RP Cluster 5 3 – 5 +RP Tempo 3010 2012 3010 2012 Rest 120 sec 120 sec 120 sec 120 sec Technique Cluster 5 Rest pause Cluster 5 Rest pause Treadmill Alone 1 40 minutes 3.. 1 rep Rest/Pause = Perform 3-5 reps to failure.2 – 3. Long-step lunges B2.

Close-grip bench B2.. Power upright row B1.4 mph . Barbell shrugs C1. ½ bench press (rack) A2. Reverse preacher curl .- Week 9 – Saturday – Shoulders Exercise Organization A1.MuscleDriveThru. Push press A2. Incline 3.10 8 -10 Tempo Explosive Explosive 3010 3010 3010 3010 Rest 90 sec 90 sec 60 sec 60 sec 45 sec 45 sec Technique Explosive Explosive Normal Normal Normal Normal Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec www... Seated DB press B2.Week 9 – Thursday – B iceps/Triceps Exercise Organization A1. Dips A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth Sets 5 5 4 4 3 3 Reps 4-6 4-6 6-8 6-8 8 . DB lateral raise C2.com 38 . Preacher curl B1. Hammer curl C1.- Exercise Elliptical trainer Organization Alone Sets 15-20 Intense portion 30 sec Relax portion 30 sec Week 9 – Friday – Steady state cardio Equipment Treadmill Organization Alone Sets 1 Time 45 minutes Speed Rest Intensity 8 to 10 deg.10 8 -10 Tempo 3010 3010 3010 3010 3010 3010 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Normal Normal Normal Normal Normal C2..2 – 3. Barbell front raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 5 5 4 4 3 3 Reps 4-6 4-6 6-8 6-8 8 .

rest 10 seconds and perform additional reps to failure www. Decline bench A1/A2 back and forth ---B1/B2 back and forth 5 5 5 5 Reps Cluster 5 3 – 5 +RP 5/43/2/1 5/4/3/2/1 Tempo 3010 2012 3010 2012 Rest 120 sec 120 sec 90 sec 90 sec Technique Cluster 5 Rest pause Normal Peak contraction B2. 1 rep. Decline DB flies C2.4 mph ...- Treadmill Alone 1 45 minutes 3. Leg extension A1/A2 back and forth 5 ------5 5 B1/B2 back and forth 5 Reps Cluster 5 Cluster 5 Tempo 3010 3010 Rest 120 sec 120 sec 120 sec 120 sec Technique Cluster 5 Rest pause Cluster 5 Rest pause 3 – 5 +RP 2012 3 – 5 +RP 2012 Treadmill Alone 1 40 minutes 3. Barbell rowing B1. Incline Cluster 5 = 1 rep.. Lat pulldown parallel . 1 rep.. Incline Cluster 5 = 1 rep.. rest 10 sec. Seated rowing C1.2 – 3.20 Tempo 3010 3010 2012 3020 2012 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Peak contraction Normal Peak contraction Normal Peak contraction 10 . rest 10 sec.4 mph . rest 10 sec. rest 10 sec. Back squat wide stance A2. Leg curl B1..MuscleDriveThru. 1 rep Rest/Pause = Perform 3-5 reps to failure. rest 10 sec..- 8 to 10 deg. Incline DB press A2. 1 rep.Week 10 – Monday AM – Chest/Back heavy Exercise Organization Sets A1.12/arm 2012 Week 10 – Tuesday AM – Lower body heavy Exercise Organization Sets A1.. 1-arm cable rowing B1. 1 rep.12 maximum 12 – 15 15 . rest 10 sec. 1 rep.. Deadlift B2. rest 10 sec. rest 10 sec.2 – 3.com 39 .. 1 rep Rest/Pause = Perform 3-5 reps to failure.- 8 to 10 deg..20 15 .. Seated row to neck A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3 Reps 10 . 1 rep. Push ups B2. rest 10 seconds and perform additional reps to failure Week 10 – Monday PM – Chest/Back volume Exercise Organization Sets A1.. Bench press A2..

Step-up A2.com 40 .20 Tempo 3010 2012 2010 2010 3020 2012 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Peak contraction Normal Normal Normal Peak contraction Week 10 – Wednesday – Intervals & abs Exercise Elliptical trainer Organization Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec Exercise A2. Kneeling cable crunches Superset Week 10 – Thursday – B iceps/Triceps Exercise Organization A1.20/leg 15 . ½ bench press (rack) A2.10/leg 10 .MuscleDriveThru. Nosebreaker C2.12 12 – 15 15 . Seated calves A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3 Reps 10 .Week 10 – Tuesday PM – Lower body volume Exercise Organization Sets A1. Single leg back extension B1.10 8 -10 Tempo 3010 3010 3010 3010 3010 3010 Rest 75 sec 75 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Normal Normal Normal Normal Normal Exercise Elliptical trainer Organization Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec www. Double crunches Organization ---Superset ---- Sets 5 5 5 5 Reps 10-12 Max 10-12 Max Tempo 3021 3021 3022 3021 Rest none 45 sec none 45 sec Technique Normal Normal Peak contraction Normal A1.12/leg 8 . Seated DB curl A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 5 5 4 4 3 3 Reps 4-6 4-6 6-8 6-8 8 . Single leg press C2. Standing bar curl B1. Romanian deadlift B2. Hack squat C1. Serratus crunches B2. Decline close-grip B2. Zottman curl C1. Swiss ball crunches B1.

DB shrugs C1.com 41 . Upright row B1. DB front raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---- Sets 5 5 4 4 3 3 Reps 4-6 4-6 6-8 6-8 8 .- Week 10 – Saturday – Shoulders Exercise Organization A1..2 – 3. Cable lateral raise C2. Standing DB press B2. Incline 3.MuscleDriveThru..4 mph . Seated bar press A2.10 8 -10 Tempo 3010 2012 3010 2012 3010 3010 Rest 90 sec 90 sec 60 sec 60 sec 45 sec 45 sec Technique Normal Peak contraction Normal Peak contraction Normal Normal Exercise Elliptical trainer Organization Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec www.Week 10 – Friday – Steady state cardio Equipment Treadmill Organization Alone Sets 1 Time 47 minutes Speed Rest Intensity 8 to 10 deg.

You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. The table provided gives you the appropriate food choice and the size of one portion.DIET WEEKS 9 – 10 (heavy caloric restriction blitz) Note: I am not giving you specific food choices but rather portions of each category of food. Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are between 150 and 185 Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 1 portion Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 30g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.MuscleDriveThru.com 42 .

com 43 .Individuals who are between 185 and 225 Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 2 portion Green veggies Protein – 4 portions Fat – 2 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Glutamine 40g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Dairy – 2 portion Green veggies Protein – 4 portions Fat – 2 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 3 scoops Glutamine 50g Protein – 3 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.MuscleDriveThru.

MuscleDriveThru.com 44 .SUPPLEMENTS WEEKS 9 – 10 OPTION 1 (BEST) BREAKFAST 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine OPTION 2 (MID-POINT) 5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine OPTION 3 (MINIMUM) 5g fish oil 5g creatine LUNCH 5g fish oil SUPPER 5g fish oil PRE-WORKOUT POST-WORKOUT BEFORE BED 1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine SEE DIET 5g fish oil 5g glycine ZMA SEE DIET 5g fish oil ZMA 10g BCAA 5g creatine SEE DIET 5g fish oil ZMA www.

At the end of the first week you might look bloated. 3-4 weeks prior to a big event they would almost double their training volume while maintaining intensity. when the show is over you drastically jack up your food intake and reduce cardio and even cut back on weight training some. tired.7g of water). It is well known in bodybuilding circles that the period after a competition is the time where you can put on the most muscle mass.MuscleDriveThru. We just completed a blitz and the body is in need of rest and food. although by accident. edgy and underfed. In the second peaking week we will drop carbs again to flush out the water. you are not fatter. Why? Because you've been starving yourself for weeks. This is because of the drastically jacked up carbs intake of the first peaking week (each gram of carbs is stored with 2. and chances are that the 2-3 weeks prior to the show you kicked everything up a notch in terms of training and diet. We will provide that during the first week of this peaking phase.. The result is that you can pile on a ton of muscle in a very short period of time without getting fatter. Simply put you ''overstress'' the body over a short period of time (10-14 days) then you give it a relative rest while increasing food intake to allow the body to recover and surcompensate. lots of growing! The second week will be devoted to flushing the extra water gain that will come with the territory of anabolic eating. Athletes have been using this technique for years in the form of training camps or hell weeks.. In fact the first week is all about surcompensation: lots of rest. leaving you with more muscle and probably less fat than you started with. This allowed them to reach peak performance shape on schedule. Don't panic. Then. Bodybuilders have also been doing this. doing only maintenance work for the last week prior to the event. They would do this for 10-14 days after which they would taper their training volume. you are simply holding more water than the ocean.PHASE IV (weeks 11-12) Peaking At the conclusion of the preceding blitz you should be run down. This is the basis behind this peaking phase.com 45 . lots of food. So let's close this deal! www. No problem! You're about to experience a serious anabolic rebound that will leave you more muscular and leaner than ever! The whole peaking process is based on the overreaching/overcompensation phenomenon that has been used in high level sports for decades.

Leg extension A1/A2 back and forth ---B1/B2 back and forth ---- Sets 5 5 5 5 Reps 4-6 6-8 8 .10 Tempo 3010 2012 3010 2012 Rest 90 sec 90 sec 75 sec 75 sec Technique Normal Peak contraction Normal Peak contraction Week 11 – Friday – Arms and shoulders Exercise Organization Sets A1.10 Tempo 3010 2010 3010 3010 Rest 90 sec 90 sec 75 sec 75 sec Technique Normal Normal Normal Normal www. Push press A2. Cable flies B2. Seated rowing B1.10 6-8 8 . Close-grip bench B2. Preacher curl A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5 Reps 4-6 8 . Leg curl B1.MuscleDriveThru.10 Tempo 3010 2012 3010 2012 Rest 90 sec 90 sec 75 sec 75 sec Technique Normal Peak contraction Normal Peak contraction Week 11 – Wednesday – Lower body Exercise Organization A1. Lateral raise B1.PHASE IVA – SURCOMPENSATION– WEEK 11 Training split Monday: Chest/Back Tuesday: OFF Wednesday: Lower body Thursday: OFF Friday: Arms and Shoulders Saturday: OFF Sunday: OFF Week 11 – Monday – Chest/Back Exercise Organization A1. Floor press A2. Romanian deadlift B2. Lat pulldown A1/A2 back and forth ---B1/B2 back and forth ---- Sets 5 5 5 5 Reps 4-6 6-8 8 . Back squat A2.10 8 .com 46 .10 8 .

DIET WEEK 11 (glycogen loading) Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion Protein – 2 portions Fruit – 1 portion Green veggies Protein – 3 portions Low glycemic carbs – 1 portion Green veggies Protein – 2 portions Fruit – 1 portion Green veggies Protein – 3 portions Low glycemic carbs – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g Protein – 2 portions Fruit – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.MuscleDriveThru. you an use 2 scoops of powdered Gatorade and 15g of BCAAs www.com 47 . you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Low glycemic carbs – 1 portion Green veggies Protein – 2 portions Fruit – 1 portion Green veggies Protein – 3 portions Low glycemic carbs – 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 3 portions Fruit – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.

you an use 2 scoops of powdered Gatorade and 15g of BCAAs www. you an use 2 scoops of powdered Gatorade and 15g of BCAAs Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion Protein – 3 portions Fruit – 2 portions Green veggies Protein – 3 portions Low glycemic carbs – 2 portions Green veggies Protein – 3 portions Fruit – 1 portion Green veggies Protein – 4 portions Low glycemic carbs – 2 portions Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 3 portions Fruit – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.MuscleDriveThru.Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion Protein – 3 portions Fruit – 2 portions Green veggies Protein – 3 portions Low glycemic carbs – 2 portions Green veggies Protein – 2 portions Fruit – 1 portion Green veggies Protein – 3 portions Low glycemic carbs – 2 portions Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g Protein – 3 portions Fruit – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed *Note that if you do not have SURGE RECOVERY available.com 48 .

com 49 .SUPPLEMENTS WEEK 11 OPTION 1 (BEST) BREAKFAST 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine OPTION 2 (MID-POINT) 5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine OPTION 3 (MINIMUM) 5g fish oil 5g creatine LUNCH 5g fish oil SUPPER 5g fish oil PRE-WORKOUT POST-WORKOUT BEFORE BED 1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine SEE DIET 5g fish oil 5g glycine ZMA SEE DIET 5g fish oil ZMA 10g BCAA 5g creatine SEE DIET 5g fish oil ZMA " NOTE: ADD TWO TABLESPOONS OF VEGETABLE GLYCERINE TO EACH CREATINE INTAKE www.MuscleDriveThru.

10 6-8 12 . Incline D. Back extension B2.4 mph . Leg curl B1.. Incline close-grip D2.15 10 . Seated rowing D1. Bench press E. Leg press A2.com 50 .MuscleDriveThru.. Back squat B. Hammer curl Treadmill ------------Alone Sets 4 3 4 3 1 Reps 8 .PHASE IVB – WATER FLUSHING– WEEK 12 Training split Monday: Whole body + steady state cardio Tuesday: Intervals Wednesday: Whole body + steady state cardio Thursday: Intervals Friday: Whole body + steady state cardio Saturday: Intervals Sunday: OFF TAKE A WEEK OFF YOU EARNED IT!!! Week 12 – Monday – Whole body Exercise Organization A.- www. Incline DB press C2.10 8 .4 mph . Incline A1/A2 back and forth 4 B1/B2 back and forth 3 C1/C2 back and forth 4 D1/D2 back and forth 3 3..10 30 minutes Tempo 3010 3010 3010 2010 3010 2012 3010 3010 Rest 120 sec 120 sec 90 sec 90 sec 90 sec 90 sec 75 sec 75 sec Technique Normal Normal Normal Normal Normal Peak contraction Normal Normal 8 to 10 deg. Push press Treadmill Alone Alone Alone Alone Alone Sets 5 5 5 5 3 1 Reps 4-6 4-6 4-6 4-6 4-6 30 minutes Tempo 3010 3010 3010 2012 Explosive Rest 120 sec 120 sec 120 sec 120 sec 120 sec Technique Normal Normal Normal Peak contraction Explosive 8 to 10 deg. Romanian deadlift C.10 8 .2 – 3..10 8 .2 – 3. Chin-up (or lat pulldown) Alone 3. Short step lunges C1.- Week 12 – Tuesday – Intervals Exercise Organization Elliptical trainer Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec Week 12 – Wednesday – Whole body Exercise Organization A1.12 8 .

DB romanian deadlift A4. DB bench press A3. DB bent over row Circuit ------------- Sets 5 5 5 5 5 Reps 10 -12 10 . Short step lunges A2.com 51 ..Week 12 – Thursday – Intervals Exercise Organization Elliptical trainer Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec Week 12 – Friday – Whole body Exercise Organization A1.- 8 to 10 deg.12 10 .12 Tempo 3010 3010 3010 3010 Rest 30 sec 30 sec 30 sec 30 sec 30 sec Technique Normal Normal Normal Normal Normal 10 .MuscleDriveThru.2 – 3. Incline Week 12 – Saturday – Intervals Exercise Organization Elliptical trainer Alone Sets 17-22 Intense portion 30 sec Relax portion 30 sec www..4 mph .12/leg 3010 Treadmill Alone 1 30 minutes 3.12 10 . DB shoulder press A5.

com 52 .1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are between 150lbs and 185lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .DIET WEEK 12 Note: I am not giving you specific food choices but rather portions of each category of food.MuscleDriveThru. Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 2 portions Dairy – 1 portion Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .1 portion Glutamine 20g Protein – 2 portions Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. The table provided gives you the appropriate food choice and the size of one portion.

Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 3 portions Dairy – 2 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 3 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .com 53 .MuscleDriveThru.1 portion Glutamine 20g Protein – 3 portions Fat – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed www.1 portion Glutamine 20g Protein – 2 portions Fat – 1 portion Green veggies AM snack (3-4 hours after breakfast) Lunch (2-3 hours after snack) PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack) Post-workout (only after weight sessions) Before bed Individuals who are over 225lbs Meal / Time Breakfast / Upon rising Food category and portion Protein – 3 portions Fruit – 1 portion Green veggies Protein – 4 portions Dairy – 2 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein – 3 portions Green veggies Protein – 4 portions Fat – 1 portion Green veggies Protein powder 2 scoops Fruit .

SUPPLEMENTS WEEK 12 " " " " Drop all supplements except your post-workout nutrition.com 54 .MuscleDriveThru. Use 2 servings of a natural diuretic like Taraxatone per day Each nigh soak in a super hot bath to which you add 400g of Epsom Salts Ingest 3 x 1000mg of vitamin C per day www.

MEASURES OF PROGRESSION Week 1 Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max Week 2 Week 3 Week 4 MEASURES OF PROGRESSION Week 5 Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max Week 6 Week 7 Week 8 www.MuscleDriveThru.com 55 .

com 56 .MEASURES OF PROGRESSION Week 9 Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max Week 10 Week 11 Week 12 www.MuscleDriveThru.

Annexes ! Food list Exercises illustrations ! www.com 57 .MuscleDriveThru.

com 58 .DIET FOOD LIST Number in the parenthesis = 1 portion Protein Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g) Dairy Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g) Fat Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon) - Green veggies (at will) Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers Fruits Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g) - Low glycemic carbs Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice) www.MuscleDriveThru.

You can only drink water.com 59 . The only seasonings you can use are: spices. " " " " " " www. Do not substitute it with anything else. or with ''low impact carbs''. mustard. By that I mean foods that are sugary (cookies. diet soft drink. regular energy drink. No juice. simply do not ingest the post-workout drink. V8. If you do not have a workout. pepper. salt. flavored water (as long as it doesn't have any calories). etc. not interval sessions. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day. Post-workout drinks are for after strength workouts only. soft drink. candy. Gatorade and the likes. chocolate bars.DIET GUIDELINES " The diet provided with each phase is to be followed exactly as given 6 days out of 7.) that are touted as being ''sugar free'' or with ''no sugar added''. DO NOT ingest ''frankenstein foods'' .MuscleDriveThru. THERE IS NO SUCH THING AS FREE FOOD. Crystal light. coffee. green tea. soy sauce. etc. stevia and splenda NOTHING ELSE!!! DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan).

MuscleDriveThru.EXERCISES CHEST Dumbbell bench press Incline DB press Dumbbell flies Bench press Decline bench press Incline bench press www.com 60 .

BACK 1-arm Dumbbell rowing 1-arm pulldown Chin-up Lat pulldown Seated rowing Barbell rowing 1-arm cable rowing www.com 61 .MuscleDriveThru.

LOWER BODY Back squat Leg press Leg extension Single leg extension Bulgarian squat Lunges Romanian deadlift Leg curl www.com 62 .MuscleDriveThru.

com 63 .SHOULDERS Push press DB shoulder press DB lateral raise Cable lateral raise DB front raise Barbell front raise Upright rowing www.MuscleDriveThru.

com 64 .TRICEPS Close-grip bench press ½ close-grip bench Nosebreaker Overhead triceps extension Rope triceps extension Incline close grip bench Decline close-grip bench www.MuscleDriveThru.

com 65 .BICEPS Preacher curl Seated DB curl Standing barbell curl Overhead triceps extension Reverse preacher curl www.MuscleDriveThru.

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