ALE eA I ETLa ae ie SORT UMUT CCN This helmet is stifling. You feel the sweat roll down your neck as you push forward. a Shields and swords bash in the distance, but your drawn to the rhythmic sound of SOU CACAO NERC CUS RCN at MCT CTCL NMC P Your heart is beating steadily. Banging against the breast plate emblazoned with SOe UAC A Le Your pupils dilate as you take in the sights around you. There. Your eyes constrict as Sa SCS aR ACL Across the field is your nemesis. A fellow warrior, separated by time and kingdom, whose only goal is to take what is rightfully yours. SCS OSMIUM RUC CM LR MSR CT COL SCO a UMRAO I MERU MS Se CO Ce OU BUCA ES ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ta! SsA wartior’s roar can ignite the flames within his brother's hearts and chill the spine CTSA CASO a MRCS ORCA RUMI the hellish fury he beats down upon his enemies. SOT CSCS ULC COL a Ice CM LRT CRIA CRTC TOU ACR Cm ICANT RGU NCC Every moment of training, every meal has lead to this moment. This is where your UMC ROR CCAS CULO a Rog TES m UR NR CULL p COU RY Co Itis time to put your skills to the test. ESL AOE Saa tT PRY a ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI wy a—_ TABLE OF CONTENTF 1. | pila Gee 3 | THE WARRIOR’S PATH iu. Bae te a} NS we 7 a ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, tee ee A Ganges jo EN 7 ry ae ta! a eaeMeee : PACE OSM Ps TL RR TOSS MULL TT UN TRG TER Tet hs RTO SS UU SAS MaMa Te eRe eat C0 _ OF NEGLECT. VLU RECA E aa calla | _ a ae I NG aaa) Ue ATL VM CUCU hS Tee eRe ee RS Oat UM eS La . OER ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, de Ms ae as_ LULA ; You have dedicated your life to the warrior’s path. You have aligned yourself with CIC CCU RUE TUR MC RCM nS TLa OLS muscles are no stranger fo pain. Your stomach has felt the dull ache of boastful SU EMC TUMOURS RLS world’s pain to produce a scourge the likes of which no warrior has faced. This is your path and the stage, your throne. ' Awarrior cannot be over encumbered. Their survival rests on their ability to adapt to POCO COS CRS ICS ALON REC HLCM LEIS a CT POCO ROU CSS OR UR RCC Le LO ROR Ch DLE COC ». “Honor is won on the bat field © Skill is carved through the practice. ~ Master the mundane to revel in glory.” + @.. . a e ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Le Food is the greatest weapon you have in your arsenal. If you do not know how to wield your nutrition, you will easily be defeated. You must understand how proteins, carbs, and fats can be properly positioned to ensure success. Otherwise, you will be OT UR Cn ms ? ee Mg f ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ri : Dt ee eeTT LULA ; SET A warrior does not enter the field of battle hoping to gain the skills to be victorious. Warriors fight from birth to temper their resolve, master their shield, and swing their sword with certainty. A bodybuilder is the same. POTTS eI ROL RUS OCR a CUTS RU RCH RCAC MRO TICINO Tem Lm UL RE AS NAC RUCMII CR ULTRAM moc Cem Pan Z OC CRC LOLS CRON OU CN A aCe a ‘ PSC GN Be true to yourself and make sure you've put in the necessary effort hefore begin- ning your contest prep. ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,fx iy 7/ a Ee ade TALL HRY The body is a highly evolved entity that is adapted to fight to survive. It will resist depleting its reserve energy stores and sacrifice tissue to meet your needs. As you decrease calories, it will continue to decrease your metabolism, much to the dismay RURAL IRCOACUMCR Tg chances for success. During this prep, you will need to fight against your body's CCST RUE OSU LCR ACU MRICS RSC CRUEL ET NTR RCC UCL RN Ae CORO TUR COC UCR CCRC CE OR MCU RO RUC SMCS 2 down excessive protein shakes. These all increase your caloric amount and slow down your fat loss. You will need to be precise in your intake to carve out a warrior’s physique. SOM PRU COE E OCU eC RAMU CM COme Tt (ty error in competition prep is to “eat clean” and not worry about portions. Your body burns a certain number of calories every day to fuel its needs. If you consume less than this number of calories, your body can tap into your muscle tissue and fat to fuel your workouts. Thus, it doesn’t matter if you are eating chicken, rice, and RUC OCR ORR CNC Coie Cm CRT Tp SCA OR ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, te eeEe ade F This is especially true with fat sources. Fats carry a whopping 9 calories per gram k and are very easy to consume. In addition, some fats like olive oil are either difficult | or burdensome to weigh. However, these are the most important items to weigh of all. It is far too easy for your diet brain to convince you what 2 tablespoons looks MTSU NCO CCN mcm RUMI Re UN Ty of fat can easily negate your day’s work. HT Condiments are no exception. For example, one 5 g serving of ketchup can be 20 CCE CO UCR ee Cr RUC aCe POMC CORO TCU RCeRCR UCU eMC ase ? Le ‘ ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, vi : 0 = 3 Ty eS — — __ ee4 i Ee ade VST Tne ea hy Many restaurants and fast food chains provide their nutrition information online. Similarly, any commercially available food product will have its nutrition label avail- CHORES CROUCH RTT CM CIRG NCCU R COUR IOM IIIc nutrient weapons. However, these choices are not without cost. a Fy The actual caloric content of a food item may vary up to 20% from its label. That means a 200-calorie food may contain 240 calories! Similarly, most restaurants do not weigh their ingredients or added condiments as they prepare your food. Thus, RC UCU CLC CR SUC RUC URC CTL A SCA CRIS RUS OR CSU CC SWIC URI options, instead opting to control your own battlefield with weighed and properly bp OCU RT CMC Se UROL RON RN CuI s mag es ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ] - Ce ae—_ Ee ade SMS CD A warrior knows not to fight unless he is confident he can win. You must align every variable in your favor to become the master of the battlefield. Each day you must consume a specific amount of protein, carbs, and fats to stay on target. ee N ? in ‘ ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ne Le cen 5 Ms Bini) ee Fay_ Vee ioe i aT OS USUCL TICE CCRC RIC CCN MCCS ORAL CIL a OCC CURT CEC STRUT RUM eCR STEN Ry | a increase satiation. Shoot for 1.2 g to 1.6 g/Ib of bodyweight during your prep. This will help reduce muscle loss during the hard-fought war for first. ah SC OU CELIO NATO NM Lem CCRC ments artive a moment too late, your army is defeated. If you swing to meet your attacker's sword a second to soon, you miss and leave yourself open for a devastat- RTO R Ue CISCO REE all at once, you will decrease your success. You can only spike muscle protein synthe- SCT RUT ALS AOR TEL Oe Ce CCT Re " ~__ WARNING: It may be tempting to consume most of your calories from protein to build muscle during your prep. You cannot build significant muscle while ina caloric | deficit. You may look bigger as you lose weight, but this is from removing fat stores ; and revealing muscle definition. Excess protein may be inefficiently converted to car- y, bohydrates without providing concrete benefit.VER inode ” CARBOHYDRATES , Carbohydrates are the most feared macronutrient during competition prep. They are despised for the rumors of their treacherous deeds and often wiped from the battle- field before their sword can sing for the Valkyries. This is a mistake. Carbohydrates are the primary fuel source for your muscles and cells. They can be broken down and stored in your muscle and liver as glycogen. These long chains of CCRC RCL CR AUC CST CaCI ORC CEL RNA COT ACMI SIR Cm RCL UCC RCAC CRE Cm SCLC URC Ce WUC RLU A CS ce ALLE will provide your body with ample fuel for an intense workout session. Carbs post POAC Ne CUR UCC MCR CHO n TE Pom RCC Fiber is also a type of carbohydrate that can greatly aid in your quest for glory. Fiber has two subtypes: soluble and insoluble. Soluble fiber is found in foods like COC CM TOC CR TNT CCR IRC nae Ca OOM RCT RCO RU ECCMID Rea OURO RTL ROR OCC OM ML On aCe Cy CNA RUM CUM SRR UR mR CC OU ARCS Lame Cm Pe a EZ * Ev RECOMMENDED FIBER INTAKE= (CALORIES/ 1000) X 14 rg a ae lie ed 5 Sy PR ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ee Te TST ta R, : Nea7 Fats are the most calorie dense macronutrient at 9 calories per gram. They are a great source of fuel (during prep your main goal is to burn off the stored body fat RC AL UCU CO CRU RTT aa ie Fats can be consumed during any meal, but | recommend avoiding post workout fats. Fats can delay digestion and thus delay the absorption of important post workout CCR ARC UCRIER ICM UTC RCRA TUTE Ty your progress is to snack on nuts or other fat sources between meals for energy. However, be sure to still track everything you eat. Remember, carelessness is a OCR SAUER CUR hn4 —_ LA cited ” CHEAT MEALS VS. REFEEDS , You may have heard that your body needs to be shocked with cheat meals to keep SCO ME TRO SUR CUCU ACR RTA before battle to prove your blade is sharp. ih CCU EAN URC CSM ICES UMN ICN EOS EMA CLL4 better after a cut, but this is from taking in a high amount of carbs and fat to help ee ALM SU RCCL AOAC UROL Rect) SOOO SSIES CS COMIC CRRA LR CIM ILeCU ECR OE OR CUR SECU CRMM CM LC RUE TOI) aCe shows that only carbs can increase leptin. Unfortunately, this means that your extremely high fat burger probably did more harm than good. USOC RUA Ce UL) AUC Mya cat Cm provide a momentary break in the war against your body fat. Thus, it may be helpful fo consume | refeed meal every 1-2 weeks. On these days you will consume calories CER A ae CORO AROMA ee CO Ce less than 20% of calories from fat, and the rest from carbohydrates. } CME ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, if : a 7 2 ta Ia ae ie ELLE AL P To find your daily caloric burn you will need to use calculations that determine your | Basal Metabolic Rate or BMR. This is the number of calories you burn while at rest at UCU TG LOR CeCU ATU TAURS MISATTLLACE age. A significant portion of your resting metabolism is controlled by your NEAT (non-exer- cise activity thermogenesis). These are things like walking around, tapping your toes, Cc CRUST OMS ACCRA Ce OUR AOC COM TNC ACH CRM a TAMA N ANCOR RSV ARSC Cee ARC SU Ce LER ALLA LCR) always opt for stairs over the elevator whenever possible. If you are to lose, you will ascend to Valhalla knowing there is nothing more you could have done. ———— i ZA ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, I re - 0 = 3 Ty eefx Nd: VL ER ETL Taller and heavier people typically have more surface area. Increased surface area means eM RO UCU RUC Re Tey to maintain their body temperature. rt SO CAR CTU Mm OLRM eR mace decade. Just like the old masters, you will find it easier to begin chiseling marble when you CaCO Body Composition UOT OS UNA CM URC US RUURTURAT RLM A RC UIC RTL Pe URL AAO ACRE RTC N Your goal will to be to keep as much lean muscle mass as possible as you work on your Ra TUL OR UR AC ECC Om URC URECR UL CHM ec eCLe BMR = 370 + (21.6.x Lean Body Mass(kg)) Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100 If you do not know your body fat percentage, you will use the Miflin-St. Jeor equation: MEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161 RO a eee ate Ul eee ARRON CIO Sem nCR PEC LULe OCC Te BY) MEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161 i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, ta! ieISAS —_ TWE BATTLE BEOINZ P CUP A CVCN CLI AOL Ra TAC CHC MC a Tg body fat percentage to find your lean body mass. Lean Body Mass = Weight in kg x ((100 - Body Fat %)/100) BMR = 370 + (21.6 x Lean Body Mass(kg)) STRUT OOO RRC a BMR X 1.2= Sedentary Lifestyle (no workout) BMR X 1.4= Workout 1-2 Times Per Week OG ee OL com ce CSO OCMC cm ce CTO GPA LU ema a CGR aA Lee ATCC aU ade PAM sa ARO mTOR me CnLC DCR MMC LCE Protein in grams= (Bodyweight x 1.2) Fats in grams= (Calorie intake x 0.20)/ 9 Carb in grams= [Caloric intake - ((protein in grams x 4)+ (fats in grams x 9))] / 4 Yaa abo) SOT Ue RO ma Lee RAR OTR MAC Ey Protein in grams= (Bodyweight x 1.4) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs in grams= [Caloric intake - (protein in grams x 4}+ (fats in grams x 9))] / 4 i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, 16 - 0 eg 3 Ty esa ae ie VL ER Oye tae a4 Multiply WEEK 1-4 by 0.9 to get your Week 9 to 12 caloric in take Determine Your Macronutrients Protein in grams= (Bodyweight x 1.6) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs in grams= [Caloric intake - (protein in grams x 4}+ (fats in grams x 9))] / 4 a ¥ | YT at R Ro SOT Ae eR Cm Ua CLM RRM RC Cuca LC OTTER MMC Ey Protein in grams= (Bodyweight x 1.6) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs in grams= [Caloric intake - (protein in grams x 4}+ (fats in grams x 9))] / 4 Liga CMR Pa OR OUR aC a eas Protein in grams= (Bodyweight x 1) Fats in grams= (Calorie intake x 0.1)/ 9 Carbs: [Caloric intake - (protein in grams x 4)+ (fats in grams x 9))] / 4 i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, 7 - 0 = 3 Ty as——— ety te TIS eB PM ee Ue ea Le A ae RY Tat ae RS / AOS ae Da A ell