$4.

95

presents compliments of

TO
A GUIDE

LEAN
GAINS

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 TO
A GUIDE

p r e s e n t s LEAN GAINS
Chapter one

LEAN GAINS WORKOUT PLAN

Add lean muscle to your frame with this back-to-basics approach.

F rom the late-night infomercial guru

to the chatty, grizzled gym veteran,
it seems that everyone has a gimmick
belief is that challenging, high-rep sets
flush the muscles with blood and trigger
new growth. Another approach is big-
for getting ripped. There are thousands weight lifts — the theory behind this
of different opinions on the best way to is to-the-brink sets will build the most
gain lean mass. So how does the lifter muscle, even with very few reps. There’s
who has muscle gains on his or her mind a middle ground, however, that works
zero in on the best approach? for everyone — if it’s done right.
Thankfully, there are a few absolute As far as which exercises should
truths that you can apply to induce the be used to build mass, some argue that

Aim for the optimum rep range for lean muscle growth — no
fewer than eight and no more than 12 reps in any given set.

muscle growth you are looking for. We the greater the variety, the greater the
spell out some of them here in a back-to- stress placed on your musculature, the
basics lean-mass-gain program. Here are greater your growth in the long run.
three rules that you should burn into your We subscribe to the philosophy that
memory if you want to add an appreciable you can always add variety with single-
amount of new muscle quickly. joint moves, but if gaining mass is your
primary goal, you need to stick to basic

1 perform HEAVY LIFTS IN

THE EIGHT- to 12-REP RANGE
One approach to muscle growth is to
compound exercises like the bench press,
squat and deadlift. And forcing those
large muscle groups to work together
hit the weights with high volume — the against progressively heavier resistance is

Muscle & Performance Presents A Guide to Lean Gains is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved.
Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Lean Gains is for educational
purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making
changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty
or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly
disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr.,
Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

4 A Guide to Lean Gains

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S

Group Publisher
Cheryl Angelheart

Group Creative Director

Alexander Norouzi

Special Projects Editor

Vicki Baker

Muscle & Performance Editor-in-Chief

Jordana Brown

Group Advertising Director

Donna Diamond

Marketing Manager
Laureen O’Brien

Copy Chief
Jeannine Santiago

Copy Editor
Gretchen Haas

Production Manager
John Bodine

Photography by
Lee LHGFX Photography

Contributors
Karen Ansel
Matthew Kadey
C.J. Logan
Jim Stoppani, Ph.D.
Eric Velazquez

Product and recipe photos courtesy of manufacturer.

muscleandperformancemag.com 5

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 the best way to go.
And as for reps, the greatest gains
in muscle come via the most proven rep
3 work to
FAILURE
One of the most misguided gym practices is
range for muscle growth: eight to 12 reps. stopping a set at a certain number when you
This is the span that is most accepted as clearly had more in the tank. Almost every
one that elicits muscle growth. time you see a prescribed rep range, the
goal is to hit failure at that number. Failure

2 move to PROGRESSIvely
heavier weights
If you have stopped growing, it means
is the point at which you can no longer
perform reps with good form on your own.
So if 12 reps come easy to you and you
that you have stopped challenging could have done 15 or 16, you’re missing
your body. Sure, sometimes a break out on a slew of anabolic benefits. Bump up
is all that’s needed to get back into the weight so that you reach failure at 12.
the growth zone, but more often than
not, you hit a plateau because of a THE GAin PLAN
lack of creativity and ambition. Once With those three rules seared into your
your body gets too accustomed to one brain, here’s how you’ll be spending the next

After a month or so, progress to heavier weight loads in more

challenging rep schemes (still within the eight-to-12 window).

routine, you can say goodbye to gains. 12 weeks in the gym. In Month 1 (weeks
The best way to avoid that is to build one to four), you’ll lay the foundation for
progression into your plan. Don’t allow future gains. Select your 12-rep max for
yourself to get too comfortable at one your baseline working weight, and after
weight and one rep scheme. Your body your first set of 12, rest no more than a
will only change to the degree at which it minute or two. Perform a second and third
is stressed. set with that same weight, using a weight

Melissa Tofsrud’s Muscle Martini Gummies

Ingredients
Unflavored gelatin, 5 envelopes (6 envelopes for chewier texture)
½ cup cold water
4 scoops Muscle Martini
Directions
• Mix gelatin with cold water till slushy. Microwave till melted.
• Let cool and then stir in Muscle Martini.
• Pour into silicone molds and refrigerate until mixture is set.
• Serves 4.

Nutrition Facts (per serving):

calories 63, protein 9 g, carbs 7 g, fat 0.5 g

6 A Guide to Lean Gains

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 Ready, Train, Repair, Repeat
A great workout starts even before you hit the gym, with nutrients that can enhance your experience.
And in the minutes following a hard training session, your body is primed to absorb and stock up on
key nutrients. The right supplements are key players in your quest for lean gains and a bigger, better
workout.

GAT’s Nitraflex preworkout formula contains ingredients that studies suggest help
boost strength, energy, intensity, vascularity and muscle pumps during training. In
one study, approved by an institutional review board, athletes who took Nitraflex
prior to training for two weeks increased their one-rep max on the bench press by
5 to 10 pounds, muscular endurance by 17 percent, training volume by 22 percent
and blood testosterone by 13 percent.

What you take after training is equally important if you want

to help your muscles recover faster. GAT’s JetMass can’t be beaten for muscle
volumization, mass, strength — or delicious taste. You won’t get tired of the flavors
of this one-of-a-kind postworkout formula. The formula is driven by critical amino
acids (glutamine, arginine and the branched-chain amino acids),
as well as German creatine, Capros Indian gooseberry extract,
electrolytes, pH buffers and more.

Finally, you can satisfy your sweet tooth and help your muscles
recover faster with GAT’s sugar-free Muscle Martini. Its clinically tested blend of
essential amino acids is custom made for muscle tissue. This supplement offers the
added benefit of Spectra Total ORACFN, a specially formulated “super antioxidant”
designed to fight five distinct types of free radicals that can affect health.

with which you’ll be able to get at least 10 technically. When you get to eight on
but no more than 12 reps on the second and your second set, you’ll rest for roughly 15
eight on the third. seconds, then do another two reps to get
In Month 2 (weeks five to eight), add to 10. On your third set, you’ll rest for 30
enough poundage so that you fail at 10 seconds before attempting an additional
reps in your first set. After that, you should four reps to get you to 12 reps. It’s similar
feel noticeably fatigued. Your second to a rest-pause set.
set should be another 10 reps. You will Three more points to make note
probably need to drop the weight slightly of: 1. These conventions do not apply
to achieve another 10 reps on each of the to abs. You will train them twice per
next two sets. The key is to fail at 10 reps. week at a standard rep range for all
If you can do more, the weight is too light. 12 weeks. Because you’re focused on
Finally, in Month 3 (weeks nine to getting bigger, you just want to keep
12), you’ll put your expanding muscles your abs conditioned. 2. Don’t neglect
to maximum use. The weight you use for cardio, which should follow your lifts.
your eight-rep max will serve as your base. See Chapter Two on incorporating high-
After that, you’ll go for 10 and 12 reps. You intensity interval training into your plan.
might be asking how it’s possible to get 10 3. Any training and nutrition program is
or 12 reps using a weight that causes you only as good as the effort you’re willing to
to fail at eight. The answer is you won’t, put into it.

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 LEAN GAINS
Day Bodyparts Trained
1 Chest, triceps­­­

PROGRAM 2
3
Legs, calves, abs
Rest
WEEKLY SPLIT 4 Shoulders, traps
5 Back, biceps, abs
6 and 7 Rest

DAY 1: Chest and Triceps Month 1 Month 2 Month 3

Exercise Sets* Reps Reps Reps
1 12 10 8
Incline Dumbbell Press 1 10 10 10
1 8 10 12
1 12 10 8
Flat-Bench Barbell Press 1 10 10 10
Chest

1 8 10 12
1 12 10 8
Incline Cable Flye 1 10 10 10
1 8 10 12
1 12 10 8
Weighted Dip 1 10 10 10
1 8 10 12
1 12 10 8
Close-Grip Bench Press 1 10 10 10
1 8 10 12
1 12 10 8
Triceps

Lying EZ-Bar Triceps Extension 1 10 10 10

1 8 10 12
1 12 10 8
Cable Pressdown 1 10 10 10
1 8 10 12
*Does not include warm-up sets.

DAY 2: Legs, Calves and Abs Month 1 Month 2 Month 3

Exercise Sets* Reps Reps Reps
1 12 10 8
Barbell Squat 1 10 10 10
1 8 10 12
1 12 10 8
Romanian Deadlift 1 10 10 10
1 8 10 12
1 12 10 8
Legs

Leg Press 1 10 10 10
1 8 10 12
1 12 10 8
Leg Extension 1 10 10 10
1 8 10 12
1 12 10 8
Lying Leg Curl 1 10 10 10
1 8 10 12
1 12 10 8
Calves

Standing Calf Raise 1 10 10 10

1 8 10 12
Weighted Crunch 4 12 12 12
Abs

Hanging Leg Raise 4 to failure to failure to failure

*Does not include warm-up sets.

8 A Guide to Lean Gains

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 DAY 3: Rest

DAY 4: Shoulders and Traps Month 1 Month 2 Month 3

Exercise Sets* Reps Reps Reps
1 12 10 8
Seated Barbell Press 1 10 10 10
1 8 10 12
1 12 10 8
EZ-Bar Upright Row 1 10 10 10
Shoulders

1 8 10 12
1 12 10 8
Dumbbell Lateral Raise 1 10 10 10
1 8 10 12
1 12 10 8
Bent-Over Lateral Raise 1 10 10 10
1 8 10 12
1 12 10 8
Dumbbell Shrug 1 10 10 10
1 8 10
Traps

12
1 12 10 8
Smith Behind-the-Back Shrug 1 10 10 10
1 8 10 12
*Does not include warm-up sets.

DAY 5: Back, Biceps and Abs Month 1 Month 2 Month 3

Exercise Sets* Reps Reps Reps
1 12 10 8
Deadlift 1 10 10 10
1 8 10 12
1 12 10 8
Bent-Over Barbell Row 1 10 10 10
1 8 10 12
1 12 10 8
Back

Seated Cable Row 1 10 10 10

1 8 10 12
1 12 10 8
T-Bar Row 1 10 10 10
1 8 10 12
1 12 10 8
Decline Barbell Pullover 1 10 10 10
1 8 10 12
1 12 10 8
Standing Barbell Curl 1 10 10 10
1 8 10 12
1 12 10 8
Biceps

Incline Dumbbell Curl 1 10 10 10

1 8 10 12
1 12 10 8
Hammer Curl 1 10 10 10
1 8 10 12
Weighted Crunch 4 12 12 12
Abs

Hanging Leg Raise 4 to failure to failure to failure

*Does not include warm-up sets.

DAY 6 and 7: Rest

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 CHAPTER TWO

CARDIO STRATEGY FOR LEAN GAINS

Combine lifting with high-intensity interval training to get
leaner — and fitter — faster.

O ne nagging question you may have

is, “When do I fit cardio in?” Do
it prior to lifting and you may zap your
As for what constitutes an aerobic
or cardiovascular exercise, it can be any
number of things. Old-school activities
strength and undermine your training like jumping jacks, jumping rope and
session. After training, your strength is running in place work well because they
spent and your cardio will probably end can be done alongside a weight station
up being a halfhearted 30 minutes on a at any time, whereas going over to a
treadmill. Skip cardio altogether? Sounds treadmill or elliptical between sets is
tempting, but it’s not exactly the best way typically an inefficient use of time unless
to achieve a ripped six-pack. you’re training at home in a small space.
How about none of the above? (See “Cardio Catalog” on Page 12 for
Instead, do your cardio during your more suggestions.)
lifting session via cardioacceleration That’s pretty much it. The time you
— a high-intensity interval training used to spend standing around waiting
technique that will help you burn tons for your next set becomes another half
of body fat without tacking any extra a minute or minute of cardio you don’t
time onto your workout or sacrificing have to do after your workout or in a
any results in the process. You’ll get separate session. As a result, a lifting
bigger, stronger, leaner and more workout that was pretty good at burning
cardiovascularly fit by way of this ultra- calories and body fat in the first place
efficient method. is transformed into a hybrid of strength
training and high-intensity interval
LEAN IN cardio — a productive combination that
Cardioacceleration calls for some type of will take your lean gains to another level.
aerobic exercise during your rest periods
between every lifting set in an otherwise BURN IT UP
typical weight-training workout. For If cardioacceleration sounds tough,
example, let’s say you’re doing three sets that’s because it is. It produces a workout
of incline dumbbell presses. You’ll do devoid of dedicated rest periods. When
your reps of presses, then do a cardio it’s performed correctly, what little
move for 30 seconds to a minute, then rest you’ll get will come from the few
go right back to another set of presses. seconds it takes you to transition from
You’ll repeat this for all exercises and sets a lifting exercise to a cardio move and
in the training session. In essence, your vice versa. However, this constant pace is
rest periods become 30- to 60-second indeed sustainable for an entire workout
cardio intervals. because the strength-training move
10 A Guide to Lean Gains

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 Burn It Up Even More!
To show off the lean gains you make, you also need to strip away any lingering layers of fat. You can
do so by increasing your metabolic rate by interspersing weight training with cardio.
Another approach is via thermogenic (literally, “the birth of heat”) supplements that
combine ingredients that aid fat loss through a variety of mechanisms.

GAT’s Jetfuel Superburn is a clinically researched cutting and hardening catalyst

that combines nutraceuticals in a precise blend with a state-of-the-art rapid delivery
system. You’ll feel it revving up your fat-burning engines within a few minutes of
taking the first serving. It’s ideal for use before cardio and when dieting, and it will
help you burn fat faster than ever before.

and aerobic activity

are complementary in Canons of Cardioacceleration
the sense that they’re
Make the most of your cardioacceleration workouts and
calling on different maximize the fat-burning effects by following these tips.
muscles and different
Constant motion is required. Go directly from your strength
energy systems. The move to your cardio with no rest. If you’re not in great shape,
muscles being targeted keep the cardio intensity low — for example, jog in place
on a bench press (the instead of doing burpees. If even that is too much to sustain
pecs) are different from for an entire workout, start by doing cardioacceleration for
those working during a only a certain portion of your workout (e.g., the first — or
last — four exercises) and gradually progress from there to
bout of jumping jacks where you can do it for an entire hourlong training session.
or running in place (the
Do cardio intervals for half a minute up to a minute.
legs, mainly). When
Any shorter than 30 seconds and you likely won’t recover
you’re benching, the adequately for your next lifting set; going for longer than 60
legs are getting a rest; seconds will slow the back-and-forth pace of the workout
when you’re running and decrease intensity.
in place, the pecs Vary your cardio. Don’t stick to just one aerobic exercise in
are recovering. Even a workout. Do as many as you like. Pick a different cardio
though you’re adding move for each lift you do, or even switch back and forth
extra work to the between, say, jumping jacks and burpees for the sets of a
single exercise.
training session, your
heart rate is elevated Take the gym layout into account. To minimize transition
time between lifting and cardio, perform non-machine
during the cardio, so
aerobic moves that can be done next to the bench or
more blood will flow cable station at which you’re training. But if your gym, for
to your muscles to example, happens to have a dip station adjacent to a rowing
deliver the oxygen and machine, that will make for a great pairing during an upper-
nutrients they need body workout.
to keep contracting Plan ahead. Don’t just say, “I’ll figure it out as I go.” If you
through the lifting. do that, you’ll find yourself standing around for 30 seconds
And with increased after a set of cable pressdowns, trying to decide what
aerobic move you want to do next.
blood flow will come
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 Sweet Potato Peanut Butter Protein Cookies
Ingredients
1 small sweet potato or yam (about 1 cup mashed)
½ cup smooth peanut butter
1 egg, whisked
1 tablespoon honey
1 teaspoon vanilla extract
1 scoop peanut butter Supertein
1⁄8 teaspoon cinnamon
Pinch of salt
Directions
• Preheat oven to 400 degrees. Poke holes in sweet potato and bake for 35 to 40 minutes or until
completely soft. Let cool. Reduce heat to 350 degrees.
• Peel skin off sweet potato, then mash in medium bowl.
• Add peanut butter, egg, honey and vanilla, and mix well.
• Add protein powder, cinnamon and salt, and mix well.
• Use a cookie scoop or tablespoon to scoop out batter and place on a parchment paper–lined
baking sheet. Recipe yields about 12 cookies.
• Bake for 10 to 12 minutes or until cooked through. Do not overcook.
• Cool on rack.
• Serves 6.

Nutrition Facts (per serving):

calories 190, protein 10 g, carbs 12 g, fat 12 g

a better pump, so you shouldn’t have to the training session. This will keep
lighten the weights on your big lifts. the heart rate elevated to some extent
Is doing cardio in numerous 30- to throughout, while it also moves up and
60-second chunks as effective as doing a down constantly in typical HIIT fashion
dedicated 20- to 30-minute session apart to keep your body in a constant state of
from lifting? Absolutely, if not more so. flux — in other words, a constant state of
In a true cardioacceleration workout, fat burning.
there’s no substantial rest time during

Cardio Catalog
Use any and all of these aerobic exercises as part of your lean-gains workouts:

Battling Ropes Jumping Jacks Lateral Bound Side-to-Side Shuffle

Bench Step-Up Jumping Rope Lateral Box Jump Skipping in Place
Box Jump Jump Squat Lunge Jump Speed Skater
Elliptical* Kettlebell Swing Mountain Climber Squat Jump
Heavy-Bag Work Knee Tuck Jump Running in Place
*Machine cardio exercises often aren’t conducive to quick transitioning, but at some gyms,
cardio equipment is conveniently located near lifting stations.

12 A Guide to Lean Gains

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 Photo by Robert Reiff

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 muscleandperformancemag.com 15

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 CHAPTER THREE

NUTRITION FOR LEAN GAINS

You can’t lift like the king of the jungle and expect to put on size if you
don’t eat big — pack on lean mass by following these basic rules.

W e often forget that adding quality

size takes just as much dedication
as stripping away fat. It’s vital to have
then try cycling carbs. See rule No. 3 for
a description on how to do that.

a game plan that lets you meet all your Go For It: Aim to take in approximately
caloric and macronutrient needs during 16 to 18 calories per pound of bodyweight
the lean-mass-building phase of your each day (for a 180-pound guy, that
training program. But how many calories amounts to roughly 2,880 to 3,240
should you wolf down? Should you avoid calories a day).
fat? How about daily protein needs —
do you have to chow down on enough
steaks to feed an army?
Let us help you cut through the
2 Optimize Your
Protein Intake
The building blocks of muscle are found
confusion. If you’re looking to make in the amino acids in protein. Aim for
serious gains in lean muscle mass, here 1.2 to 1.5 grams of protein per pound of

Use a digital scale to accurately determine the sizes of

servings. Also, keep a food journal, logging your daily food
intake, and use an online tool such as NutritionData.com
to track calories and macronutrients precisely.

are seven of the most crucial nutrition bodyweight as part of your lean-mass-
tips that will help you achieve explosive gain plan. For a 180-pound guy, that
growth. means 216 to 270 grams of protein daily.
If you’re training intensely, go for the

1 Fuel Your Body With the

Right Number of Calories
Without question, you must eat big
upper end of this range to help offset
any muscular breakdown. Varying your
protein sources throughout the day helps
to get big. You have to provide your ensure you get a good balance of the
body with the necessary energy to fuel necessary amino acids to fuel growth.
growth and create a caloric surplus. And
because muscle is very metabolically Go For It: Good choices for sources of
active tissue, it needs plenty of calories protein include poultry, grass-fed beef,
to keep it growing. Keep an eye on your eggs, venison, bison, fish and protein
physique. If you’re gaining too much fat, powders.
16 A Guide to Lean Gains

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 3 Forget Going
Carb-Free
Carbs provide a valuable source of
like sweet potatoes, unsweetened
oatmeal, quinoa, sprouted bread,
whole-grain pastas and brown rice. Fast-
calories for building a bigger physique. digesting whole-food carbohydrates like
Remember, if you don’t have enough white potatoes, refined pasta and white
glycogen in your tank, you won’t have the rice are best reserved for after workouts.
energy to train hard, so quality carbs are
necessary to fuel intense workouts.
On average, lean gains are achieved
by taking in a moderate amount of
4 Think of Fat
as Phat
More calorically dense than protein or
carbs — about 1 gram of carbohydrates carbohydrates, fat is a surefire way to
per pound of bodyweight, or 180 grams help meet your caloric needs. It’s also
for a 180-pound guy. But to be sure that necessary to keep testosterone levels
you won’t gain fat, try cycling carbs by elevated, which makes it easier to pack
dividing up your weekly intake so that on muscle. Roughly 7 to 10 percent of
three days are moderate-carb days (1 gram total calories should come from saturated
per pound of bodyweight) and four days fat, a main testosterone booster; 10
are lower-carb days (½ gram per pound). to 15 percent from monounsaturated
Adjust this number based on how your fats; and 10 percent of calories from
physique is responding. If you’re not polyunsaturated fats. Shoot for 0.5 to 0.7
gaining enough muscle, then do four days grams of fat per pound of bodyweight
of moderate carbs (1 gram per pound) and (90 to 126 grams for a 180-pound
three days of higher carbs (2 grams per person). The only off-limits fats are
pound of bodyweight). physique-busting trans fats, found in
some fried, baked and packaged foods.
Go For It: The best options for most
meals are slow-digesting carbohydrates Go For It: Saturated fat is found in beef,

Raw Protein Chocolate Squares

Ingredients
½ cup coconut oil
½ cup almond butter
½ cup cocoa powder or raw cacao
½ cup rich chocolate Supertein
Directions
• Mix ingredients to form soft dough.
• Press evenly into shallow dish (will look like brownies)
and put in freezer to set.
• Cut into 12 pieces. Store in freezer.
• Serves 12.

Nutrition Facts (per serving):

calories 170, protein 5 g, carbs 6 g, fat 16 g

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 Well-Rounded Protein
Protein blends, as the name suggests, come from more than one type of protein. The main sources
are whey, egg, casein and soy. But protein powders also can be derived from rice, hemp and even
goat milk. Blends are typically more versatile than powders that come from one protein source and
are generally absorbed over a longer period of time than whey alone. If your goal is
building lean muscle, focus on the amino acids in your protein blend because they
promote muscle building and strength gains yet won’t inhibit fat burning.

One “superblend” that is high in bioavailable proteins and free-form amino acids
is Supertein by GAT. This super-tasting protein powder builds super-lean muscle.
Each serving delivers a precise blend of best-of-breed proteins and amino acids,
including branched-chain amino acids and glutamine. The Supertein formula also
contains conjugated linoleic acid and inulin for support of digestion and fat-burning
metabolism.

coconut and dairy; monounsaturated fat Go For It: Beef up shakes by adding
comes from sources like avocadoes, nuts, nut butters, Greek yogurt, flaxseed oil
seeds, olive oil and peanut butter; fatty or whole nuts.
fish like salmon, flaxseed and walnuts
provide polyunsaturated fats.
6 Avoid
Junk Food

5 Add Protein and

Calories with Shakes
Liquid calories from protein shakes are
Just because your goal is to get big
doesn’t mean you can shovel in copious
calories from junk food. Too many
especially useful as a way to get clean poor dietary choices will blow up
calories. One or two extra shakes (in your physique. Make whole foods the
addition to the all-important morning, backbone of your mass-gaining diet, and
preworkout and postworkout shakes) allow yourself one or two cheat meals
can add 500 to 600 calories to your daily per week to help keep your motivation
diet and go a long way in helping you up. Try to avoid a whole cheat day,
add lean mass. because this can tax your body, replace

18 A Guide to Lean Gains

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 mass gains with fat gains and require a Meal plan
few days to recover. Eating to add lean muscle mass doesn’t
always require going to the extreme.
Go For It: Building a cheat meal into This approach will help you add size the
your program — a cheeseburger (bun sensible way. To add lean mass without
included), a couple slices of pizza, pasta packing on extra fat in the process,
with chicken or shrimp — should help you need plenty of clean protein,
curb your cravings for worse fare. which provides the building blocks
of growth, and high-quality complex

7 Don’t Ignore
Late-Night Snacks
When trying to put on mass, a late-
carbohydrates, which recharge energy
stores. You also want plenty of vitamins
and minerals, especially calcium
night bite to eat can help. Common diet (critical for muscle contraction) and

Peanut Butter Cup Meal-Replacement Shake

Ingredients
1 scoop rich chocolate Supertein
1 scoop peanut butter Supertein
1 tablespoon peanut butter
2 cups almond milk
1 handful ice
Directions
• Blend all ingredients until smooth.
• Pour into large glass and enjoy.
• Serves 1.

Nutrition Facts (per serving):

calories 536, protein 52 g, carbs 36 g, fat 21 g

advice is to avoid eating after dinner, vitamin D, both of which help torch fat.
but the opposite is the case here. A This meal plan, designed for a
combination of slow-digesting protein 180-pound male who wants to put
and healthy fats will provide a steady on size, delivers a steady stream of
supply of amino acids to your muscles all those raw materials. To adjust
to slow catabolism and accelerate total calories for your build, multiply
anabolism as you snooze. your weight by 16 or 18, depending
on whether you’re slight or medium
Go For It: The best choice for a snack (or 20 if you’re larger). Multiply your
before bedtime is the slow-digesting weight in pounds by 1.2 to 1.5 to
protein casein, found in cottage cheese determine your daily requirement for
or casein protein powder, and the protein in grams.
healthy fats found in seeds or nuts.

muscleandperformancemag.com 19

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 Meal Food/Supplement Calories Protein Carbs Fat
2 whole-grain waffles 154 6 29 3
(breakfast) 1 tablespoon peanut butter 95 4 4 8
1

20 grams whey protein mixed in water 85 20 1 0

1 multivitamin —
3 hard-boiled eggs 216 19 1 14
(midmorning)

2 string cheese sticks (light) 100 12 0 5

2

500 milligrams calcium citrate —

1,000 IU vitamin D-3 —
Open-face tuna sandwich:
6 ounces tuna (in water) 180 39 0 2
1 tablespoon light mayonnaise 35 0 1 4
(lunch)

1 tablespoon Dijon mustard 15 0 3 0

3

4 tomato slices 14 1 3 0
¼ cup spinach leaves 3 0 1 0
1 slice whole-wheat bread 70 3 14 1
5 grams BCAAs —
2 cups sliced strawberries 106 2 26 1
(preworkout)

1 scoop protein blend mixed in water 180 30 8 4

4

3 grams arginine —
5 grams creatine —
20 gummy bears (fast carbs) 136 3 31 0
(postworkout)

1 scoop protein blend mixed in water 180 30 8 4

5

5 grams glutamine —
5 grams BCAAs —
Turkey burger:
6 ounces ground turkey (7 percent lean) 240 33 0 12
2 ounces reduced-fat cheddar cheese 120 12 0 8
2 tomato slices 7 0 2 0
1 red onion slice 15 0 4 0
1 whole-wheat hamburger bun 114 4 22 2
1 tablespoon light mayonnaise 35 0 1 4
(dinner)

1 cup steamed asparagus 40 4 7 0

6

Side salad:
1 cup salad greens 10 1 3 0
½ cup grape tomatoes 13 1 3 0
¼ cup garbanzo beans 50 3 8 1
1 tablespoon red-wine vinegar 0 0 0 0
2 tablespoons olive oil 240 0 0 28
Probiotic supplement —
1 cup cottage cheese (2 percent) 204 32 8 4
(before
bed)

¼ cup almonds 206 8 7 18

7

500 milligrams calcium citrate —

TOTALS 2,863 267 195 123

20 A Guide to Lean Gains

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