Monthly Archives: September 2009

Meal Plans for Getting Big

These are meal plans for individuals who are looking to add size and strength.  The meals are packed with high quality calories to ensure quality gains in size.

Get-Big Meal Plan for Workout Days

Meal 1
• 2 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)

Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad
• 1 apple
• 1 banana
• 1 orange

Meal 3
• 3 ounces tuna or lean meat (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 1 cup orange juice with pulp

Meal 4 — Immediately post-workout
• 2 scoops Pro Complete 40 protein
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 5 — 90 minutes post-workout
• 1 scoop Pro Complete 40 protein
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 6
• 2 cups plain yogurt
• 1/2 cup raisins
• 2 ounces mixed nuts
• 1 cup berries or other fruit
• Mix above ingredients together

 Get-Big Meal Plan for Non-Workout Days

Meal 1
• 2 whole eggs
• 1 cup skim milk
• 2 cups cooked oatmeal (prepare with water only or skim milk from above and add cinnamon or other spice)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins

Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese in salad
• 1/4 cup wheat germ or Grape Nuts, added to salad
• 1 apple
• 1 banana
• 1 orange

Meal 3
• 3 ounces tuna (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 2 cups orange juice with pulp

Meal 4 — Quick-fix shake
• 1 scoop Pro Complete 40 protein
• 1 cup skim milk
• 4-8 ounces grape juice
• 1 cup frozen berries
• 4 prunes (seedless or pitted)
• 1 tablespoon flaxseed oil
• 1 tablespoon extra-light olive oil
• Add water and ice, and blend to desired consistency

Meal 5 — Quick-fix shake
• 1 scoop Pro Complete 40
• 1 cup skim milk
• 1 tablespoon extra-light olive oil
• 1 tablespoon flaxseed oil
• 1-2 bananas
• 1 cup crushed pineapple (in natural juices)
• 1 tablespoon instant vanilla pudding mix
• Add water and ice, and blend to desired consistency

Meal 6
• 2 cups plain yogurt
• 1 cup raisins
• 2 ounces mixed nuts
• 1 cup berries
• 1 sliced banana
• Mix above ingredients together


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Complete Digestion – Digestive Enzymes

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Complete Digestion continues to support digestion in the intestines with the addition of protease, a complex enzyme that digests proteins, amylases (for digesting starches) and lipases (for digesting fats).  Complete Digestion adds plant enzymes, to further assist with the breakdown of proteins. The digestive aids peppermint and ginger are also included to soothe the gastrointestinal tract and reduce flatulence.

Plateau Breaking Workout Program

This program is designed to help build strength and get you through any sticking points in your current workout.

 

Before you start this program you will need to assess your one rep max in the Bench Press, Shoulder Press, Dead Lift and Squat.  If your 1RM (one rep max) in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations.  Below is how the program works.

 

 

Week 1

Week 2

Week 3

Week 4

Set 1

65% x 5

70% x 3

75% x 5

40% x 5

Set 2

75% x 5

80% x 3

85% x 3

50% x 5

Set 3

85% x 5+

90% x 3+

95% x 1+

60% x 5

 

 

For the week 1 workout for bench press again using 315 as your 1RM you would calculate all your poundage’s from 90% of 315, or 285 pounds.

 

This is an example of how to calculate the poundage’s which we have done for week 1.

So you’re using 65% of 285 (.65 x 285) which would equal 185 which you would lift for 5 reps.  The second set would be 75% of 285 (.75 x 285) which would equal 215 for 5 reps.  The third set would be 85% of 285 (.85 x 285) which would equal 245 for 5 or more reps.   

 

Where you see 5+, 3+, and 1+ in the third sets you should be doing the max reps you can manage with that weight.  So in week one for instance you should get at least 5 but keep lifting until absolute failure.

 

After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and dead lift.

 

Exercise Selection:

Day 1

Dead Lift – See Program Above

Pull-up – 3 x failure

Rows – 2 x 8

 

Day 2

Barbell Shoulder Press – See Program Above

Shrugs – 3 x 8

Standing Curls – 3 x 8

Tricep Press Downs – 3 x 8

 

Day 3

Squat – See Program Above

Leg Curl – 2 x 8

Stiff Leg Dead Lift – 3 x 8

Seated Calf Raise – 2 x 20

Standing Calf Raise – 2 x 20

 

Day 4

Bench Press – See Program Above

Dips – 3 x failure

Incline Press – 2 x 8

Test Revolution – Increase Testosterone Naturally to Build Muscle While Getting Leaner

Test Revolution is another formula loaded with science based ingredients from MSI.  Check out the list of active ingredients below. 

 

Divanil is an extract from Urtica dioica (Stinging Nettle) that’s standardized to 95% 3,4-Divanillyltetrahydrofuran. Research has shown it can bind tightly to sex hormone binding globulin (SHBG), giving it the potential to increase bioavailable (free) testosterone.

Icariin is a “testosterone mimetic”.  Research on Icariin has shown it to support circulating testosterone.  Several animal-based studies have found icariin is a PDE-5 (phosphodiesterase type 5) inhibitor, similar in function to Viagra.

FenoTest also has Testosterone-like properties on its own. By binding to the Testosterone receptor sites in the body it stimulates anabolic and androgenic activity. This has been verified by studies where FenoTest has led to anabolic and androgenic activity similar to Testosterone.

6-alpha-Bromodione is a fast acting competitive inhibitor of the aromatase enzyme. It works by binding to the aromatase enzyme to prevent it from aromatizing androgens. This is not a permanent binding and later acts to normalize aromatase (and thus estrogen levels) as hormone production returns to normal. It specifically targets aromatase and does not act as a central anti-androgen like some other post cycle products can. This means that your libido and mood will not be negatively affected.

White button mushrooms suppress aromatase activity and estrogen biosynthesis.  White button mushroom helps keep your testosterone from being converted to estrogen via aromatase enzymes.

 

Fadogia Agrestis won’t provide an unnatural boost in testosterone levels that competes with your own testosterone production, instead, it actually elevates your testosterone level naturally by first elevating your Luteinizing Hormone (LH).  LH in the male body, is the hormone which signals the release of Testosterone and once LH levels are elevated, Testosterone levels soon increase as well.

 

This formula is a truly science based blend of ingredients shown to increase testosterone naturally translating into improved athletic performance and improved body composition.  What makes this formula unique is the multi pathway approach that this product uses.  This product is appropriate for muscle building and fat loss as well as post cycle recovery.

 

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