STRENGTH

GUIDE

RSPNUTRITION.COM V1
 TABLE OF CONTENTS

Welcome................................................................................................. 3
Body & Nutrition ................................................................................ 4 - 12
What To Eat ................................................................................... 5
Macros for Muscle .......................................................................... 6
Calculating Protein/Carbs ............................................................... 7
The Right Macros for Growth ........................................................... 8
Consider Your Caloric Intake ............................................................ 9
Feed The Flex On Time .................................................................... 10
Hydrate All Day ............................................................................. 1 1
Post Workout ................................................................................ 12
Sample Meal Plan .............................................................................. 13 - 17
Get Strong Meal Plan ..................................................................... 14
Breakfast ..................................................................................... 15
Lunch .......................................................................................... 16
Dinner ......................................................................................... 17
AminoLean ............................................................................................ 18
Workout Plan ................................................................................... 19 - 27
How to Get Stronger ...................................................................... 20
Workout Plan ................................................................................ 21
Day 1: Weight Lifting ...................................................................... 22
Day 2: Conditioning ....................................................................... 23
Day 3: Weight Lifting ..................................................................... 24
Day 4: Conditioning ....................................................................... 25
Day 5: Weight Lifting ..................................................................... 26
Day 6 & 7: Rest .............................................................................. 27
Whole Bar ............................................................................................. 28
Prowler Pushes ....................................................................................... 29
Bodyweight Movement to Up Your Gains ................................................... 30
TrueFit ................................................................................................... 31
Quote ................................................................................................... 32
Best of Luck ........................................................................................... 33
WELCOME
TO THE
RSP FAMILY 🎉
Our products are precisely crafted
to be an all-in-one complement to
an active lifestyle.

RSP is So Much More!

25% OFF
EXCLUSIVE CODE:

RSPWELCOME

3
BODY &
NUTRITION
THE BASIS OF A SUCESSFUL PLAN
WHAT TO EAT 🍽
From the feeling of stress-busting endorphins or building muscle, to supporting our overall heart
and brain health, we workout for all kinds of reasons. But, if you’re hitting the gym (or box or
studio) specifically to get stronger, registered dietitian and exercise physiologist Jim White RDN,
ACSM Owner of Jim White Fitness & Nutrition Studios wants you to know this: “What you eat,
and when you eat in both matter.” That’s right, your noshing habits can either lift towards your
goals—or (ugh) stand between you and them.

From what to eat to when, this guide will help you learn more how to nourish for increased
strength. You’ll even find nine sample meals for when you’re feeling uninspired or just short on
time.

RSP NUTRITION: STRENGTH GUIDE 5

MACROS FOR MUSCLE 💪
When it comes to putting on lean meat and getting stronger, eating quality high-protein, some
healthy fats, and nutrient-dense carbohydrates is key.

Registered nutritionist Mallory Aldred RDN who works primarily with weight lifters, marathon
runners, and triathletes, explains, “Your body needs protein and carbs for the protein synthesis
process that’s responsible for rebuild the muscle tissue that gets broken down during the
workout,” she explains.

Likely, you’ve heard protein is an important part of the muscle building process before. But what’s
the deal with the macro, exactly? Aldred explains: Protein is made up of smaller molecules called
amino acids. When we workout we create tiny microtears in the muscles that the body rebuild
using these amino acids. And when the muscles rebuild? They rebuild stronger!

RSP NUTRITION: STRENGTH GUIDE 6

CALCULATING PROTEINS 🍗
To figure out how many grams of protein you need for strength gains, there’s a simple formula you
can use. Start by dividing your weight by 2.2 to get kilograms, then multiply that number by 1.2
and 1.7 This will give you a range of recommended protein for muscle growth. That means if you’re
an 150-pound person, you should aim to eat about 81 to 115 grams of protein per day.

CALCULATING CARBS 🥦
So, what about carbs? While lower-carb diets are all the rage right now, Aldred says: “Don’t be
fooled! Carbs can be part of improving strength.” The how is two-fold.

For starters, our bodies store carbs as glycogen, which we use and tap into for energy when we hit
the gym and strength train. And ultimately, if we’re able to workout harder or lift more, the result in
greater muscle gains. Second, “Carbs stimulate insulin release, which may actually enhance the
absorption of those amino acids into muscle cells,” says Aldred.

RSP NUTRITION: STRENGTH GUIDE 7

THE RIGHT MACROS FOR GROWTH 📈
For muscle growth, White suggests a macronutrient breakdown that is 30 percent protein, 50
percent carbohydrates, and 20 percent fat. So, to find out recommended grams of carbohydrate
intake, divide the value you found on page 5 by .30. Now, multiply that value by .50. This will
be the number of grams of carbohydrates you should be eating per day. So, if you’re a 150-pound
person eating 90 grams of protein a day, you should be eating around 150 grams of carbohydrates
a day.

Keep in mind that a carbo-rich candy bar isn’t the same as, say, a slice of multigrain or whole
wheat toast—not all carbs are created equal. Aldred suggests opting for slower-digesting, complex
carbs like said non-white toast, oatmeal, veggies, whole grains, and sweet potatos and avoiding
simple carbs.

RSP NUTRITION: STRENGTH GUIDE 8

CONSIDER YOUR CALORIC INTAKE 🍴
A common mistake folks make when they’re trying to get stronger is not eating enough food, says
White. “In order to gain lean muscle mass, it is important to fuel the body with a sufficient
amount of food.”

If you’re consuming fewer calories than you’re burning, Aldred says, “You may end up burning o
muscle (instead of body fat).” To prevent this from happening, both experts suggest eating an
extra 200 to 300 calories per day to help fuel your workouts.

All this tracking can be tricky. Aldred recommends keeping a record of your exercise and daily
nutrition via an app (like MyFitnessPal), which will make tracking macros and calorie intake way
easier.

RSP NUTRITION: STRENGTH GUIDE 9

HYDRATE ALL DAY 💧
Worth mentioning: Before and after training, you also want to focus on water intake. “To little
water will negatively impact energy levels, which can lead to lazy workouts,” says Aldred.
“Dehydration also inhibits nutrient absorption and can increase your chances of muscle tears
and strains.”

She suggests aiming for 10 to 12 cups of water per day with an additional cup for every 20 minutes
of exercise you perform.

RSP NUTRITION: STRENGTH GUIDE 10

FEED THE FLEX ON TIME ⏰
When you eat before and after your workout may matter almost as much as what you’re eating.

“Before your workout you want to pre-fuel appropriately in order to prevent your body from
breaking down your muscles for energy—which could happen if no other energy sources are
available,” explains White. His recommendation is to eat 90 minutes ahead of the time. This is
enough time for your food to digest and the nutrients to absorb—and it ensures that you won’t feel
too full while you lift.

A few of his favorite pre-workout snacks? Greek yogurt with granola, a turkey sandwich on whole
grain with an apple, or a smoothie with protein powder (like RSP TrueFit Vanilla), nut or organic,
grass-fed cow milk almond butter, and greens.

RSP NUTRITION: STRENGTH GUIDE 11

POST WORKOUT 🏋
After your workout, White says, “You want to replenish your glycogen levels with carbs while
increasing muscle synthesis with protein.” Research suggests it’s best to refuel within about 30
minutes of working out in order to get your energy stores backup and help your bod recover faster.
He suggests trying a smoothie with whey protein, milk and almond butter, or cottage cheese with
fruit.

RSP NUTRITION: STRENGTH GUIDE 12

SAMPLE
MEAL PLAN
BY JONATHAN VALDEZ
GET STRONG SAMPLE MEAL PLAN 📝
Wondering what this all looks like in practice and on your plate? Jonathan Valdez, R.D.N., owner
of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics
put together a 3-day meal plan for a 150 pound person looking to get stronger. “This plan includes
meals with around 30-grams of protein and adequate calories for muscle growth,” he explains

While, when you eat will change depending on when you work out, Valdez says: “This meal guide is
a good template for a variety of lifestyles.” Mix and match and tweak these meal options over for
a meal plan that’ll support your strength goals and schedules.

RSP NUTRITION: STRENGTH GUIDE 14

BREAKFAST 🥚
VEGGIE & CHEESE OMELETTE
3 cage-free eggs
¼ cup of mixed cheese
½ cup of organic spinach
2 mushrooms chopped
2 tbsp mixed organic, colored bell peppers

SIDES:
1 cup of cow or nut milk
1 banana

CHUNKY OATMEAL
½ cup of oatmeal cooked in
1 cup of organic, grass-fed cow or nut milk

TOPPINGS:
2 tablespoons of mixed nuts
1 teaspoon of cinnamon
1 Cooked apple to taste

SIDES:
2 organic, cage-free boiled eggs

ON-THE-GO SMOOTHIE
1 cup greek yogurt
¼ cup organic mixed berries
1 banana
1 scoop of RSP TrueFit Vanilla
¾ grass-fed cow or nut milk
LUNCH 🥗
ASIAN FUSION SALMON
3 ounces of cooked, wild-caught salmon
1 cup of brown rice
Mixed green salad
Beet to taste

DRESSING:
Vinaigrette made of MCT oil, apple cider vinegar, olive oil,
mustard, raw honey

SIDES:
1 cup of miso soup
1 serving of fruit

TERIYAKI CHICKEN
2 ounces of organic chicken thigh cooked
2 eggs
Mushrooms, onions, garlic to taste
1 serving of low-sodium teriyaki sauce
¾ cup of brown rice

SIDES:
1 cup of cow or nut milk

TUNA SANDWICH
3 ounces of tuna
2 slices of sprouted bread
1 cup mixed organic, greens
1 tsp ginger
Celery to taste
Lemon juice, olive oil, mustard, low-sodium
soy sauce to taste
DINNER 🍝
FISH SPRING ROLLS
2 spring rolls
3 ounces of shrimp
Cucumber
Vermicelli
Carrots
Cabbage
Basil
Peanut sauce for dipping

STEAK & SWEET POTATOES

3-ounces of organic, grass-fed steak
1 cup of mashed sweet potatoes
1 cup of cooked brussels sprouts

PASTA & MEATBALLS

3-ounce grass-fed ground beef meatball
1 cup of whole wheat spaghetti
½ cup of tomato sauce

SIDES:
2 cups of organic vegetable mix:
Zucchini, broccoli, spinach, garlic, onions
SO MUCH MORE THAN PRE-WORKOUT ⚡
An All-In-One Energy Supplement

Post-Workout Energy 125MG Natural Caffeine

5G Essential Amino Acids

Help increase endurance
Zero Calorie
Weight management
Zero Sugar
Muscle Recovery Green Tea Extract

Mental Focus Vegan Options Available

RSP NUTRITION: STRENGTH GUIDE 18

WORKOUT
PLAN
WEIGHT TRAINING & CONDITIONING
HOW TO GET STRONGER 💪
Strong muscles and a healthy body are the foundation of athleticism. Which is why strength
training should be incorporated into your workout routine — and there are thousands of ways to do
it. Weightlifting, resistance training, and bodyweight movements all help with increasing muscle
gains. Plus, muscle helps burn fat, so stronger muscles equals more fat burn.

The following 7-day program focuses on strength and conditioning in a five-days-on and two
days-o cycle. This type of programming accommodates most working schedules and still allows for
a high volume of high intensity workouts. The three days of strength training are divided in three
separate training categories. On day one the focus will be on muscle strength. As force, or weight,
on the muscles is added, more strength is needed to activate those muscles. You will perform small
sets of decreasing reps adding weight with each set. Day three will focus on hypertrophy, which
literally means growing muscles. The emphasis on day three will be slow and controlled movements
and time under tension. The sets and reps will be smaller but will include a tempo count. Day five
will focus on max power which will emphasize controlled, weighted movements in as minimal time
as possible — speed is key.

Cardio and conditioning will be the concentration on days two and four. HIIT workouts and
muscular endurance training will allow you to focus on producing explosive bodyweight movements
in addition to moving quickly through fast-paced drills using light weights. The goal on these days
is to keep your heart rate up the entire time.

RSP NUTRITION: STRENGTH GUIDE 20

WORKOUT PLAN 📋
DAYS 1,3,5: WEIGHT TRAINING 🏋
Weight training days will emphasize muscle building and strength training. Day one will focus on
decreasing rep schemes but building in weight. On day three, the goal is time under tension, and
day five will focus on max power. The goal is to move through the weight training plan making
sure each area of the body was worked on each type of strength day. This will be done by rotating
through parts of the upper body and doing smaller sets of lower body work each strength day.

DAYS 2 AND 4: CONDITIONING 🏃

On cardio and conditioning days, the goal is speed and intensity. These days will include full-body,
HIIT style circuits with light weights to increase proprioception. While performing these circuits
keep your heart rate up the entire time, letting it drop only during the designated rest. Cardio days
are designed to hit every part of the body and ensure that all muscles are stimulated.

DAYS 6 AND 7: REST 🧘

Rest days are crucial for strength building. Too much stress on the body and intense exercise can
lead to injuries such as stress fractures, muscle strain, and joint pain. Therefore, it is important
to take advantage of each rest day to the fullest. If you feel like moving, take a light jog, do some
yoga, or work on your mobility, but keep the intensity for the workout days.

RSP NUTRITION: STRENGTH GUIDE 21

DAY 1: WEIGHT TRAINING 💪
EXERCISE SETS REPS

CHEST:

Chest press 4 12, 10, 8, 6

(add weight each set and build to a heavy 2)

Bottom Press 4 12, 10, 8, 6 (each side)

(with KB - start with light kettlebell for bigger sets)

BICEPS:

Bicep curls 4 12, 10, 8, 6

Barbell Bent-over Rows 4 12, 10, 8, 6

SHOULDERS:

Lateral Raises 3 10, 8, 6

Shoulder Press 3 10, 8, 6
Front Raises 3 10, 8, 6

LEGS:
Barbell Squats 4 10, 8, 4, 2
Barbell Single Leg Reverse Lunges 4 10, 8, 4, 2 (each side)
Barbell Jammers X Till Failure

RSP NUTRITION: STRENGTH GUIDE 22

DAY 2: CONDITIONING 👟
EXERCISE SETS REPS TIME

CIRCUIT 1: *12 MINUTE CAP

KB Goblet Squats 3 40, 30, 20, 10 * X

Russian KB Swings 3 X X

⏱ 5 MINUTE REST
CIRCUIT 2:
500m Row 5 X 4 Min **
Alternating KB/DB Snatches 5 10 4 Min **

⏱ 3 MINUTE REST
BURNER: *10 MINUTE CAP
Pull Ups 10 X X
Push Ups 10 X X

* 10 over the KB burpees between each set

** If you finish before 4 minutes is up, rest till next round

RSP NUTRITION: STRENGTH GUIDE 23

DAY 3: WEIGHT TRAINING 💪
EXERCISE SETS REPS TEMPO

CHEST:

Seated Chest Press 5 5 3 - 0 - 1 - 0*

(Superset with Push Ups - Building each set)

Bodyweight Push Ups 5 3 1 - 2 - 3 - 0 **

(Rest 30 sec between sets)

BACK/SHOULDERS:

Incline Reverse Fly 3 12, 10, 8 X

(3 count hold when arms are open - Level shoulders)
- SUPERSET -
Supermans 3 12 X
(Rest 30 sec between sets)

TRICEPS:

Dumbbell Skullcrushers 3 10, 8, 6 3 - 1 - 3 - 1

Tricep Press Downs 3 10, 8, 6 3 - 3 - 3 - 0

GLUTES:

Back Squats 5 3 (building to 3 - 3 - 3 - 1

Leg Press 5 3 70-75% of 1RM) 3 - 3 - 3 - 1

* 3 count to lower the bar, 0 count rest at the bottom, 1 count to press up, and 0 rest at the top
** 1 count to lower, 2 count hold, count push up, 0 count hold at the top

RSP NUTRITION: STRENGTH GUIDE 24

DAY 4: CONDITIONING 👟
EXERCISE SETS REPS TIME

CIRCUIT 1:

Front Rack KB Lunges X 10 (5 per leg) 12 Min

Mountain Climbers X 10 X

⏱ 3 MINUTE REST
CIRCUIT 2:
300m Row 3 X 5 Min
Box Jumps 3 20 5 Min
Wall Balls 3 20 5 Min

⏱ 3 MINUTE REST
AB BURNER:
Plank 4 X 40 Sec
Right Side Plank 4 X 40 Sec
Left Side Plank 4 X 40 Sec
Russian Twists w/ Light KB 4 X 40 Sec

⏱ 20 SEC REST BETWEEN EXERCISES

RSP NUTRITION: STRENGTH GUIDE 25

DAY 5: WEIGHT TRAINING 💪
EXERCISE SETS REPS

BACK:

Lat Pull Downs 5 5 at 75 - 85% of 1 RM

- SUPERSET -
Standing Row 5 5 at 75 - 85% of 1 RM

ARMS:

Overhead Press 6 4 at 75 - 85% of 1 RM

Sumo Deadlift High Pull with KB 6 10 (rest 60 Secs)

LEGS / GLUTE:
Thrusters 5 5 at 70 - 75%

Weighted Glute Bridge 5 5 at 70 - 75%

(focus on explosive hip movement on the way up)

RSP NUTRITION: STRENGTH GUIDE 26

DAY 6 & 7:
REST 🧘
YOU DESERVE IT!

RSP NUTRITION: STRENGTH GUIDE 27

 12
PACK

SO MUCH MORE THAN A BAR 🙌

An All-In-One Complete Snack

All Natural 11G Grass-Fed Protein

4G Net Carbs
Low Carb
0G Added Sugar
Keto Friendly
18G Healthy Fats
No Chalky Texture Sweetened with Monk Fruit

Gluten Free Wholesome Fiber

RSP NUTRITION: STRENGTH GUIDE 28

PROWLER PUSHES 🔥
Develop strength and improve
your cardio all at once.
If you’re looking for a fun activity to add to your workout consider the Prowler Sled. This versatile
piece of equipment is a full body workout and leaves little risk for injury. Of course, proper set up
is key, but overall the technique is simple and lots of fun. Start with a firm grip on the handles and
your feet in a running stance past your hips. The key to proper Prowler pushing, and not getting
stuck, is driving with your legs. Keep your core tight and feet always in contact with the ground.

Once you get the momentum going you’ll feel the sled move easier. A good way to incorporate the
Prowler sled is after a workout. Try 4-6 rounds of 10-50m pushes 2-3 times per week.

RSP NUTRITION: STRENGTH GUIDE 29

BODYWEIGHT MOVEMENTS TO UP YOUR GAINS 🥇
Weight training is not the only way to make noticeable muscle gains. Working on body weight
movements are especially helpful when trying to build muscle and strength train. They also require
little to no equipment. Try incorporating the below movements in your strength building routine.
They may require some practice at first, so spend 5-10 minutes after your workout just practicing
the movements. Be sure to stretch thoroughly before and after each movement. Once you feel you
have a good grip on the exercise, add it to your cardio or strength training circuits.

PISTOL SQUATS:
Stand with your feet about hip width apart, back straight and arms out in front. While maintaining
proper balance lift one foot o the ground as you squat with the standing leg. The goal is to
maintain your balance while breaking parallel in your squat. If you’re new to pistol squats use a wall
or squat to a low box or bench for help with balance. Try 3 sets of 10 reps doing 5 on each side.

L-SITS:
The L-sit is a great body weight movement because it requires both strength and a fair amount
of flexibility. It can be done with or without equipment and is a great strength builder. If you are
a beginner to the L-sit try using parallettes. Start by sitting between parallettes, arms locked out,
chest up, back straight, and shoulders stacked overhips. If you have the mobility, slowly extend your
legs out in front of you with control, keeping your feet in line with your hips to form that L shape.
Start practicing with short 5-10 second holds. As the position gets easier to maintain extend that
time to 20-30 seconds per hold for 4-5 rounds.

RSP NUTRITION: STRENGTH GUIDE 30

PLYO PUSH-UPS:
Begin in a push-up position and slowly lower yourself down into a push up. With little to no pause
at the bottom, immediately push-up from the floor in one explosive movement. Bring your hands o
the floor and clap once. Plyometric movements build strength through the explosive extension. Try
4 sets of 10.

TOES TO BAR:
The goal of toes to bar, is exactly what it sounds like, to get your toes to the pull up bar. The trick,
however, is a strong kip swing that engages your lats and shoulders. Start under the pull-up bar.
From the hanging position, beginning with a strong kip swing, push away from the bar into a
hollow position. Bring your knees up to your chest as you flick your toes up to the bar. If you’re new
to toes to bar, start with the following progression: kip swings, knee raises, knees to chest, toes to
bar. Practice each progression until you are able to string them all together. Once you have your
toes to bar down, work on stringing them together in groups of 10.

RSP NUTRITION: STRENGTH GUIDE 31

SO MUCH MORE THAN PROTEIN 💯
An All-In-One Complete Choice

Nutrition on-the-go 25G Grass-Fed Protein

12 Organic Fruit & Veggies

Anytime meal replacement
8G Prebiotic Fiber
Appetite suppression
1 Billion CFU Probiotics
Promotes muscle recovery 3G Healthy Fats

Helps build muscle 16 Essential Vitamins

5G BCAAs

4G Glutamine & Glutamic Acid

RSP NUTRITION: STRENGTH GUIDE 32

 EVERY DAY IS A NEW
OPPORTUNITY TO
IMPROVE YOURSELF.
TAKE IT. AND MAKE THE
MOST OF YOURSELF!

🏆
RSP NUTRITION: STRENGTH GUIDE 33
BEST OF
LUCK
THE NUTRITION FAMILY

: @RSPNutrition

RSPNUTRITION.COM