Putting It Into Action

1) Activation Set: 12-15 reps

2) Rest 15-20 seconds and perform 3-5 reps

3) Rest 15-20 seconds and perform 3-5 reps

4) Rest 15-20 seconds and perform 3-5 reps

5) Rest 15-20 seconds and perform 3-5 reps

Rest Pause Progression

You want to build up to doing 15 reps on your first set and 4 additional sets for 5 reps with 20 seconds or
less rest between sets.

Once you have accomplished that you should increase the weight and start back down at 12 reps + 4 sets
of 3-4 reps. Due to the nature of this technique, don’t worry too much about increasing the weight all
the time. Only increase the weight when you’re able to dominate that rest pause set with 15 reps on
your activation set and mini sets of 5 reps. Don’t forget, you’re using the same weight for the activation
set as the mini sets.

So don’t increase the weight because we’re dropping the number of reps performed on the mini sets.
The short rest periods will only allow you to perform ¼ to 1/3 of the reps on your activation set.

• Waist - 30-31” • Shoulders – 50-51” Chest – 43-44” • Arms – 16”

1.64 g of protein per kg

= 124.64gr of protein a day

30% of total calories in fats
beef, chicken, salmon, whole eggs, cottage cheese, potatoes, sweet potatoes, beans, veggies and fruit

2128 cal a day +300 (I do this for muscle gain)

In terms of percentages, you’re looking at around 30% protein, 30% fat and 40% carbs.

Morning – black coffee and water • Lunch – Big meal of protein, veggies, carbs and added fats • Dinner –
Big meal of protein, veggies, carbs and added fats • Snack – Cottage cheese and fruit or frozen yogurt ice
cream
30%= 650cal protein = 180 grams of protein

30% fat = 600 calories (60g of fat)

40% carbs = 800 calories (300g of carbs)

Lunch = 70g of protein, 120g of carbs, 23g of fat 52 g 18 g carbs and 18 g fat (+5 gr fat + 18 g protein and
+112gr f carbs ( so 3 chicken breasts and 400-500 gr of sweet potato)

Dinner = 70g of protein, 120g of carbs, 23g of fat

Snack = 40g of protein, 60g of carbs, 14g of fat

100gr месо( в суров вариант е 20 гр протеин) 350 гр месо на обяд и вечеря

100gr картоф (в суров вариант е 20 гр въглехидрат) 350 гр картоф на обяд и вечеря

Първо ядене 6 часа след ставане.

При ставане вода и кафе.

(мазнината зависи от месото, което ядете)

Ако месото не е мазно можете да наваксате с зехтин или масло или кокосово масло при готвене.

Снакса може да е протеин шепа плодове или дори омлет от белтъци със сирене. (може и фрозен
йогурт при по-ниски нива на въглехидрат) 1 ден в седмицата всичко това намалява с общи 600 кал
главно от въглехидрати).

Drop calories by 600 on one of the days. Cut back on the carbs.

Lunch = 80g of protein, 120g of carbs, 40g of fat Dinner = 80g of protein, 120g of carbs, 40g of fat Snack =
60g of protein, 60g of carbs, 20g of fat