Take A Knee And Pray For Gains With The Tebow Curl

What do Tim Tebow and Steve Weatherford have in common? Both, of course, are former NFL players now chasing down different career paths: Tebow in baseball, and Weatherford in fitness, including numerous articles, workouts, and the 9-Week True Muscle Trainer with Bodybuilding.com.

But the similarities don’t end there. Both men are also fond of “Tebowing”—aka taking a knee and striking a prayer pose, no matter what everyone around them is doing. Weatherford recently showed off the concentration curl variation he calls “Tebow curls” on his fitness-focused Instagram account Weatherfordfit.

Steve recommends supersetting these with a heavier biceps exercise—his go-to is heavy AF alternating dumbbell cheat curls—for 4 sets of 10 slow, controlled reps.

“1 second squeeze at the top, and do NOT go to full extension, stop 2 inches short of full extension to maintain tension on the bicep and recruit the Type 1 muscle fibers,” he writes.

Given how serious this former kicker has become about arm training since his retirement, we recommend following his advice.

If you want to give your entire upper body a Steve-style makeover, try his Rapid Fire Workout—heck, you could even do Tebow curls in the place of the concentration curls in that workout. Or leap into our immensely popular (and free) program True Muscle: 9 Weeks to Elite Fitness, where Steve and top strength coach Nick Tumminello give you everything you need to add muscle and athleticism head to toe.

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Samantha Leete's Sculpted Arm Workout!

Bodybuilding.com athlete Samantha Leete has something to admit: “My training right now is kind of kooky,” she says. “I just switched over to a two-a-day program in which I train for strength in the morning and follow that up with a growth-focused hypertrophy session in the afternoon.”

For this fitness model, who has always considered herself an “8-reps-or-higher kind of girl,” the morning sessions have taken some getting used to. “This is the first time I’ve done true strength training, where you work in a super-low rep range and lift heavy enough to only push out 3-5 reps max,” she says. “I was curious how this kind of training would shape my body differently, so I thought, why not test the waters and give it a try?”

Samantha’s morning strength workouts are based on compound movements—things like snatches, power cleans, pull-ups, squats, deadlifts, and push presses. “I alternate between upper and lower body depending on the day, and I pick 3-4 moves and build up to a very heavy weight,” she says. “I can’t get more than 3-4 reps most times, and sometimes I push until I reach my 2-rep max. I take longer breaks between my sets to fully recover, then go at it again.”

While she uses her mornings to try something new, Samantha still lifts to sculpt her muscles in the afternoon. “I stick to a 10-15 rep range and focus on areas I want to bring up—mainly my legs, back, shoulders, and arms,” she says.

Leete still lifts heavy, and adjusts as needed. “If I find myself surpassing that 15-rep mark, I take things up a notch and use a heavier weight,” she adds. This, paired with short, sweet rest periods of no more than 30 seconds, makes her workouts cardiovascular and saves her from endless treadmill plodding.

“These workouts also give me a great pump,” Leete says. “I especially love this arm workout, which is crazy effective for sculpting your bis and tris.”

Seated Concentration Curl

Samantha’s Weekly
Training Split

AM (Strength)
  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Off
  • Thursday: Upper Body
  • Friday: Lower Body
  • Saturday: Off
  • Sunday:Off
PM (Hypertrophy)
  • Monday: Shoulders
  • Tuesday: Legs
  • Wednesday: Off
  • Thursday: Back
  • Friday: Arms
  • Saturday: Off
  • Sunday:Off

Build Amazing Arms

Whether you’re looking to train for strength or hypertrophy, this is the perfect arm workout. It’s great to do when the gym is super busy and all the machines and cables are occupied. All you need is a set of dumbbells, a small cambered barbell, and a flat bench. With those tools, you’re good to go.

“I recommend warming up for about five minutes with your choice of cardio,” Samantha says. “It’s good to get your blood moving, shake off the day, and settle into the idea of training. I usually opt for a jog on the treadmill. Once you’re warm, set up your little corner and begin.”

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Samantha Leete’s Sculpted Arm Workout
Rest 30 seconds between all exercises. Rest for 60 seconds between supersets.


E-Leete Tip
Standing Dumbbell Curl

The first move in Leete’s workout is a pretty standard one: a standing dumbbell curl. The twist? “I tweak the reps a little to help produce a crazy pump,” Samantha says. “One single set consists of 12 reps done simultaneously with both arms, then 6 alternating reps per arm immediately afterwards. I rest 30 seconds, and then hit it again for a total of 4 sets. I keep my pace even and controlled and really focus on the squeeze at the top of the movement. This helps me to recruit more muscle fibers, forces them to work as hard as they can, and gets as much blood into the muscle as possible.”

Standing Dumbbell Curl

E-Leete Tip
Seated Concentration Curl

With my next move, you’ll single things out with a seated concentration curl. “I again focus on getting a pump, but in a different way: I do a one-second curl to the top followed by a four-second negative to lower to the starting position,” Samantha says. “With negatives, you can use a slightly heavier weight than normal. Keep that in mind when crushing 4 sets of these.”

E-Leete Tip

Next, give your biceps a chance to recover by hitting your triceps. You’ll use the same negative technique with skullcrushers and a cambered barbell. “I start at the top with my arms extended, then lower the barbell slowly toward my forehead for four counts,” Samantha says. “Then I extend up quickly for one count, continuing that pattern for 10-15 reps. It’s important here not to choose too heavy of a weight. Unless you have a spotter, you don’t want to fail with a barbell hovering over your forehead! Pick a weight you know you can get at least 10 reps with and adjust from there.”


E-Leete Tip
Bent-over Double-arm Dumbbell Triceps Extension

Bent-over double-arm dumbbell triceps extensions are next. “As with my very first move, I do a set of 12 reps with both hands together, then 6 single reps on each arm to force a pump and exhaust my triceps completely,” Samantha explains. “With extensions, remember that your elbows need to stay high the whole time; don’t let your arms slide down as the reps get tougher!”

Bent-over Single-arm Dumbbell Triceps Extension

E-Leete Tip
Super Dropset: Seated Dumbbell Curls and Seated Triceps Overhead Extensions

“I like to finish my arm workout with a dropset superset of one biceps and one triceps move as a burnout,” Leete says. “The more I can exhaust these muscles, the more they will need to rebuild themselves, and the better chance I have of shaping them the way I want.”

So how does a dropset superset work? “I do one dropset of a seated biceps dumbbell curl, then one dropset of a seated triceps overhead extension,” Samantha says. “Then I rest for 60 seconds, and repeat for a total of 3 sets. For each dropset, I shoot for 10-12 reps per drop, decreasing my weight by 2-5 pounds each time.”

That kind of volume gives you great bang for your buck and will leave you feeling the workout. “At the end of this dropset, I’m lucky if I can pick up a pencil to write in my workout log!”

Seated Dumbbell Curls and Seated Triceps Overhead Extensions

Finishing Notes

“Do this workout once a week for 4 -6 weeks and shoot me a picture of your great guns on Instagram, Twitter, or Facebook!” says Leete. “I can’t wait to see your results!”


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Hellraiser Training: Solo Overview

Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV | Solo Sessions | Week in hell

If you’ve already tried Hellraiser Training, you know that it’s a sprint through hell for you and one lucky lifting partner. I know some of you lone wolves have been stuck by the gates, unable to enter hell because you don’t have an HRT buddy. Well, today’s your lucky day. Welcome to HRT for solo lifters.

HRT Solo Sessions
Watch The Video – 7:15

Hellraiser Training, using what are called “hellcentrics,” has become one of the most popular bodybuilding partner training programs in the world. Why? Because it works like the devil.

The original program requires a training partner. Some of you have asked, “Bro, what if I don’t have one?” Well, for those of you who don’t have a lifting partner—or don’t want one—I’ve developed a highly effective solo version of Hellraiser Training.

Unlike Hellraiser using hellcentrics, you don’t need a minimum of two years of training experience. Nor do you need a dedicated spotter. You can start with HRT solo right now.

Alone in Hell

Solo HRT is a combination of regular reps and five-count negatives. You start every exercise with eight regular reps, followed immediately by six long negatives. On the six negative reps, you’ll lower the weight for roughly five seconds. Count to five out loud to get a feel for how long this takes.

If you’re doing barbell bench press and you’re on the negative portion of the lift, you’re going to slowly lower the weight at a five-count pace before pushing the weight back up. No, you won’t have the added resistance a training partner provides. However, gravity provides plenty of resistance on the negative portion of all lifts.

HRT Solo Exercise Breakdown

2 sets of 8 + 6 reps on all exercises:
4 total working sets for smaller body parts
6 total working sets for larger body parts

Example Exercises

Seated Military Press
8 reps (60-80% 1RM) – Focus on the positive
6 reps (60-80% 1RM) – 5-count negative

Barbell Curl
8 reps (60-80% 1RM) – Focus on the positive
6 reps (60-80% 1RM) – 5-count negative

Bench Press
8 reps (60-80% 1RM) – Focus on the positive
6 reps (60-80% 1RM) – 5-count negative

I developed HRT Solo so you could train by yourself, but don’t half-ass it. Constantly push yourself through the entire program.

Hellraiser Training, using what are called hellcentrics, has become one of the most popular bodybuilding partner training programs in the world

Hellraiser Training, using what are called “hellcentrics,” has become one of the most popular bodybuilding partner training programs in the world

If you are unsure of yourself on the bench press, use a Smith machine or another machine until you get a little bit more acclimated. If you use a flat bench, use one with safety racks. If you get in trouble, you can still rack the weight.

In Solo HRT, you don’t have a partner to save your ass, so pick your weights carefully. Choose one you already know you can comfortably lift for eight reps without failing. For each working set, it’s more important to finish the set than it is to fail.

Solo Session 1

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Solo Session 2

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Solo Session 3

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Solo Session 4

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Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV | Solo Sessions | Week in hell

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HRT: Animal Hellraiser Trainer – Hell Workout 1, Shoulders & Arms

Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV | Solo Sessions | Week in hell

In Hell Session I we’re going to hit biceps, shoulders and forearms. With me is IFBB Pro Mike Van Wyck. He’s going to demonstrate all of the lifts. I’ll be his training partner and spotter.

HRT Hell Session I
Watch The Video – 12:27

Before we destroy shoulders, we’re going to do some warmup sets of seated front presses. Mike’s going to start out with the bar only and do 10 reps to push the blood to the muscles. We’ll do three warm-up sets. Each will be a little bit heavier than the prior set.

Warmups make sure we’re prepping the muscles and pushing enough blood in there to get them ready for the Hellcentrics (the spotter applying pressure to make the lift more challenging).

  • The shoulders take a lot of punishment in bodybuilding. It’s important to hit the anterior, posterior and middle deltoids in our training to develop shoulders that make a statement on stage. That statement? “I’m here to kick your @ss!”
  • Anyway, shoulders are recruited in so many movements needed to sculpt a complete physique. Shoulder training also provides the opportunity to hit the hard-to-reach clavicular head of the pectoralis.
  • Everyone’s physique is unique in many ways. When performing these exercises, be sure to find the comfortable range of motion that best suits you.
  • In HRT we do three different exercises for complete shoulder development, with a fourth exercise added later in the week (You’ll see why this makes sense a little later.)


Seated Front Press

Seated Front Press

Seated Front Press

Works the anterior and middle deltoids as well as hitting the clavicular head of the pectoralis. This movement also hits the traps and even digs into the supraspinatus.


Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

For the middle deltoid primarily. However, the anterior and posterior deltoids have to step up and guide the movement with accuracy and direction. This movement also activates the supraspinatus deep in the shoulder.


Barbell Front Raise

Barbell Front Raise

Barbell Front Raise

Hits the anterior deltoid primarily, the clavicular head of the pectoralis major and the short head of the biceps brachii, which warms up the biceps for their turn to be tortured.


Now, it’s time to move into biceps, but before we do remember to get your stretches in between body parts. To get your full list of stretches, check out the recovery episode.

  • We’re going to focus on four parts when it comes to our biceps: the long and short heads known as the biceps brachii, the brachialis beneath the biceps and the brachioradialis.
  • The two movements are designed to not only maximize overall size and shape of the bicep, but also to incorporate the all important brachioradialis, which creates a nice symmetrical transition between the upper arm and forearm.


Barbell Curl

Barbell Curl

Barbell Curl

Works both the long and short heads as well as the brachialis, which lies beneath the long and short head. This movement also warms up the brachioradialis, which we will work harder in the next movement.

It’s important to keep your grip on the bar at a medium, comfortable position – not too narrow and not too wide. This grip keeps more equal pressure on both heads of the bicep.


Reverse Barbell Curl

Reverse Barbell Curl

Reverse Barbell Curl

Engages the brachioradialis primarily and also hits the biceps brachii, the brachialis and additional forearm muscles including the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, extensor giti minimi and extensor carpi ulnaris.

This movement will help warm up the forearms for what’s to follow.


Reverse Barbell Wrist Curl

Reverse Barbell Wrist Curl

Reverse Barbell Wrist Curl

The next logical movement, since the extensors are warmed up and ready to rock. When performed properly, reverse wrist curls work the majority if not all the forearm extensors.

These muscles tend to be easy to injure, so we will want to go a little easier on the forced negatives for these. Just a small amount of pressure does the trick.


Barbell Wrist Curl

Barbell Wrist Curl

Barbell Wrist Curl

This will finish our forearm work and leave them incredibly pumped. These hit the flexor carpi radialis, pulmaris longus, flexor carpi ulnaris, flexors difitorum superficialis and profundus.

Hell Session I

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Series | Training | Nutrition | Supplementation | Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV | Solo Sessions | Week in hell

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4 Tasty Protein-Packed Treat Recipes!

Waffles, pies, and cookies, oh my! Break out your mixing bowls, preheat the oven, and prepare your spatulas to take on these high-protein treats from bodybuilder Bob Kupniewski, known as Cellucor’s “Chef Bob.”

He’ll help you make the most of your protein-packed meals with recipes that prove protein powder can be more than two scoops of sediment at the bottom of a shaker bottle.

Red Velvet Waffles and Cream
Cheese Frosting

Waffles are good with syrup, but frosting really takes the cake. Cover each nook and cranny of this protein-based, red-velvet-flavored creation with the wonderful texture of cream cheese and devour a good-for-you meal that only tastes like a cheat.

A stack of these to kick-start your day? Yes, please.

  1. Preheat waffle iron to a medium heat.
  2. Combine all dry ingredients: pancake mix, whey, baking powder, Splenda, pudding mix, and salt. Mix.
  3. Add the egg, egg white, almond milk, and yogurt.
  4. Mix with a hand blender or whisk until you achieve a batter-like consistency.
  5. Apply cooking spray to waffle iron, and pour in the batter. Cook for two minutes.
  6. Repeat the process until all the waffles are made.
  7. Microwave cream cheese for 20-25 seconds or until it starts to melt. Apply as glaze on top of the waffles.
  8. Add syrup if desired. Enjoy!
Nutrition Facts
Serving Size: 1 waffle
Amount per serving
Calories 620
Total Fat 11g
Total Carbs 70g
Protein 50g

Red Velvet Waffles and Cream Cheese Frosting PDF (28.4 KB)

Cellucor Cinnamon Swirl Pumpkin Mousse Pie

Protein? Win. Pie? Win. Protein pie? Win-win! Blend the light airiness of mousse with the classic flavor combination of cinnamon and pumpkin.

  1. Combine all dry ingredients in a bowl: Cellucor whey, pudding mix, pumpkin pie spice, and Splenda.
  2. Mix wet ingredients in a separate bowl: Greek yogurt, cream cheese, ricotta cheese, and pumpkin.
  3. Combine wet and dry ingredients. Stir together to form a very thick mousse for your pie crust.
  4. Pour the mousse into the pie crust. Break up a graham cracker for extra decoration and added crunch in your mini pie.
  5. Store in fridge to thicken the mousse. Devour!
Nutrition Facts
Serving Size: 1 pie (not including extra graham cracker)
Amount per serving
Calories 335
Total Fat 7g
Total Carbs 38g
Protein 30g

Note: Graham cracker would add an extra 75 calories (1.5 g fat, 14 g carbs, 0.5 g protein).

Cellucor Cinnamon Swirl Pumpkin Mousse Pie PDF (39.1 KB)

Cellucor Peanut Butter Marshmallow Pumpkin Pie

You don’t need a roaring campfire to get down with the goodness of marshmallows. Keep warm inside while nestling up to their fluffy goodness with this protein pie recipe. Fair warning: The added combination of peanut butter and pumpkin will be enough to make your taste buds go wild.

  1. Preheat oven to 350 degrees F.
  2. Combine all dry ingredients in a mixing bowl: whey, pudding mix, Splenda, cinnamon, baking powder, and sea salt.
  3. Add in wet ingredients: egg, egg whites, Greek yogurt, almond milk, vanilla, and canned pumpkin.
  4. Spray an 8-inch springform or Pyrex pan with cooking spray. Transfer mixture into pan.
  5. Cook in oven at 350 degrees F for 30 minutes and then at 300 degrees F for 20 minutes.
  6. Insert a toothpick. When it comes out clean, the pie is ready.
  7. Allow to cool for 30-45 minutes.
  8. Set in fridge to settle for at least 3-4 hours. Enjoy!
Nutrition Facts
Serving Size: 1 pie
Amount per serving
Calories 590
Total Fat 10g
Total Carbs 55g
Protein 70g

Cellucor PB Marshmallow COR-Performance Whey PDF (50.6 KB)

Cellucor Cinnamon Swirl Snickerdoodle Cookies

Just the word “snickerdoodle” brings up memories of rich, cinnamon-sugar cookies baked until they’re crispy around the edges yet still soft in the middle. Turn this old classic into a macro-friendly option that won’t ruin your diet—and might even help boost your gains.

  1. Grind 1/2 cup oatmeal into a fine powder. Pour the powder into a mixing bowl and add the dry ingredients: pudding mix, PB lean, Cellucor whey, baking powder, Splenda, cinnamon, and pancake mix.
  2. Add egg and Greek yogurt. Slowly pour in water to soften the mixture. A dash of water should be enough to form a batter. Keep mixing until the batter is thick.
  3. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil and coat it with cooking spray.
  4. Spoon the batter onto the sheet, leaving an inch between each dollop.
  5. These bake quickly, so check them after 7-8 minutes in the oven. The bottom should be a slightly golden-brown color and the top should be fluffy.
  6. Allow to cool for 10-15 minutes. Enjoy!
Nutrition Facts
Serving Size: 1 serving
Amount per serving
Calories 675
Total Fat 11g
Total Carbs 86g
Protein 56g

Cellucor Cinnamon Swirl Snickerdoodle Cookies PDF (40.1 KB)

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20 Best Healthy Protein Pancake Recipes

It’s time to take back breakfast with our 20 best healthy protein pancake recipes! Support your fitness goals and your taste buds with this epic protein pancake collection.

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Noah Siegel's 5 Life Lessons From The Iron

Yes, lifting weights has transformed my body. I’m stronger, leaner, and more jacked now than I have ever been. However, the most important aspects of my fitness transformation are not the physical changes, but the mental fortitude and focus I’ve gained and the life lessons I’ve learned along the way.

As I look back, I realize my iron education taught me things I use in everyday life. I may have started in the gym as a 19-year-old kid trying to get strong and impress the ladies, but the relationship between me and the weights turned into something much more meaningful. Pushing, pulling, and squatting what’s probably now millions of pounds has provided me with skills that extend far beyond the gym.

Here’s what training has taught me about life:

Failure isn’t failure

If you’ve never missed a lift or reached complete muscle failure, you haven’t been pushing yourself hard enough. In order to become stronger, you must progressively overload your muscles to the point where they literally can’t do more.

In the gym, you should be purposefully trying to fail. These failures are actually steps in the right direction. Eventually, that huge deadlift PR will be yours. Eventually, you’ll have the biceps peak you’ve always wanted. But you won’t achieve these goals unless you’re constantly pushing yourself to failure.

“You won’t achieve these goals unless you’re constantly pushing yourself to failure.”

Although it might be difficult to do, try to view your failures outside the gym as attempts to build your best life. Maybe you don’t have to go through life feeling terrible every time you fail. Pushing yourself to be the best student, co-worker, parent, friend, or spouse will undoubtedly lead to some disappointments, but you can always pick the dumbbell—or whatever your implement may be—back up and try again.

The iron never lies

As Henry Rollins once wrote, “The Iron never lies to you.” It doesn’t care if you’re tired, fat, hungry, or just stupid. A barbell loaded with 250 pounds is always going to be 250 pounds, no matter how you feel. Try to blame the iron for not getting your reps, and it’ll just stare back at you. Your bad attitude won’t change the fact that the bar still weighs 250 pounds.

Don’t look to blame your inability to perform on something or someone else. Of course there are times when outside factors affect the outcome of events, but you need to ask yourself whether you’ve done everything in your power to succeed.

Lifting weights is simple: You focus all your energy on moving an implement from point A to point B. Taking this approach to other aspects of your life will help you simplify difficult tasks. There are no choices and no excuses, only focus and will.

“If you want results, you need to constantly strive for new heights.”

Do more than just show up

To be successful in life and in training, you have to do more than just show up. Don’t be that guy who simply goes through the motions. You’ve seen him in the gym; he comes in, does his curls and bench press, and then hops on a treadmill for 20 minutes. He lifts the same weights, works at the same pace, and does the same exercises over and over again. He may have been doing this for years, but his body never changes. Like everything else, he’s getting what he puts into it.

If you show up every day and do a half-assed job, you will get half-assed results. If you want results, you need to constantly strive for new heights and progressively overload. Stop doing the same things over and over again and expecting different results.

Focus is a learned skill

It’s easy to tell yourself to focus, but learning how to block out the world and use tunnel vision to see the task ahead of you takes some practice. Do it first in the gym. Go over what you are about to do and see the positive result in your head before you attempt anything. When you are in the moment, there should be nothing else on your mind.

In my mind, attempting a heavy squat is the ultimate lesson in channeling your entire being into making something happen. If you attempt a max-effort squat without any previous mental preparation, you’ll get crushed.

Through the years, I’ve learned how to take this intense focus and use it to accomplish other tasks in my life. You can do the same. Once you get the hang of it in the gym, apply it to other areas of your life. If you want something badly enough, shut out all the distractions around you and do it!

“Through the years, I’ve learned how to take this intense focus and use it to accomplish other tasks in my life.”

You are capable of greatness

The most important lesson the gym has taught me is that through hard work, I can do things I never imagined possible. I changed my life because I wanted to achieve something and wouldn’t let anything get in my way.

You don’t have to be the biggest or the strongest guy in the world to learn these lessons or their practicality in life. There’s a reason many athletes are successful outside of sports. They learn to face their challenges head-on and battle through them.

Through our triumphs at the gym, we learn we can be triumphant in life.

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Your Expert Guide To CarnoSyn Beta-Alanine

When creatine first came out, it only had a little bit of research behind it. Plenty of my colleagues said, reasonably, that they weren’t going to accept it until there was more research. But guys like me, who were both in the gym and the lab, realized right away that it was extremely effective. Over the years the research has piled up, and now both camps can agree: no doubt about it, creatine is safe and effective.

CarnoSyn beta-alanine is on the track creatine was a few years ago. I’ve been talking about it for years, and now the research is piling up to show just how effective this amino acid is for muscle strength, muscle power, endurance, muscle growth, and possibly even fat loss. It’s one of the hottest supplements on the market, and it’s also one that consistently lives up to expectations.

Jim Stoppani Expert Guide CarnoSyn Beta-Alanine
Watch The Video – 2:20

Beta-alanine, I can say with plenty of experience, is great. And CarnoSyn is without a doubt the best beta-alanine you can use. Here’s what you need to know in order to get the most out of this proven performance-boosting supplement.

What is it?

Beta-alanine is a non-essential amino acid that is produced naturally in the liver. You also get it in your diet from meat sources, such as beef and poultry. In the body, beta-alanine, whether from the liver or ingested from food or supplemental CarnoSyn, is taken up by the muscle fibers and combines with the amino acid histidine to form the dipeptide (a two amino acid protein) carnosine. Carnosine provides nearly all the benefits associated with CarnoSyn beta-alanine.

Beta-alanine is produced naturally in the liver, but can also be found in meat sources, such as beef and poultry.

What does it do?

CarnoSyn beta-alanine combines with the amino acid histidine in muscle cells to form carnosine. Having higher levels of carnosine increases performance by increasing the muscle’s buffering capacity of hydrogen (H+) ions. These are produced when lactic acid levels rise during intense exercise, such as weight training.

That lactic acid breaks down into hydrogen ions. When there are a lot of hydrogen ions in the muscle, it increases the acidity of the muscle. When the acidity increases, your ability to contract the muscle decreases. The muscle loses the ability to contract with a force, and it loses endurance. So by buffering these hydrogen ions, carnosine keeps your muscles contracting stronger for longer.

Beta-alanine also has some benefits that are separate from those of carnosine. Because of its structure, beta-alanine is now being recognized in the lab as a neurotransmitter, which means that it increases nerve firing in the central nervous system. This is one reason why many people experience a boost in alertness and energy from beta-alanine that is weaker than but similar to caffeine.

This is just one reason why it’s a good idea to take beta-alanine before workouts and why it is found in numerous pre-workout products. It’s also the reason why beta-alanine often causes that prickling sensation or “pins and needles” feeling in the skin—known as paresthesia. This feeling is completely normal and harmless, and increases with higher doses of beta-alanine.

What are the physique and performance applications?

The main reason we take beta-alanine is to buffer hydrogen ions, allowing you to maintain muscle strength and power during a workout. This doesn’t mean you can take beta-alanine, walk into the gym, and increase your bench press by 20 pounds, though.

Let’s take a typical chest workout as an example. Say you start with the bench press, move to the incline press, then do the dumbbell press, flyes, and cable crossovers, maybe 3-4 sets of each exercise. As you start the workout with the bench press, you’re not fatigued yet. You’ve got a lot of energy, and you feel strong. As you keep going, your chest muscles, shoulders, and triceps get fatigued. If you came back and did your bench press at the end of your workout, you’d notice that your strength is significantly lower than where you were at the start.

That’s muscle fatigue. You need to recover several hours, if not days, to get back to where you were at the beginning of that workout, as far as strength and endurance go. Beta-alanine helps you minimize that strength loss as you go along in your workout. So it’s not the kind of endurance where, say, a runner will really benefit from it on a long run. It’s more like strength endurance, if you will.

One of the studies that showed this was performed on boxers. Researchers had boxers simulate 3-minute rounds, and at the end of each round, they had them do a punching power test with a force transducer which measured the force of the punch. They found that when the boxers took beta-alanine they maintained significantly better punching power in the later rounds. That’s similar to the strength and power you want to maintain during your workout.

Maintaining better strength later on in a workout can be crucial to not only your strength gains, but your muscle growth. It could also help with fat loss, because you’re able to do more work. This would help you not only burn more calories during the workout, but also after the workout.

How Should I Take It?

There’s a lot of confusion about dosing when it comes to beta-alanine—both when and how much is required. It’s all over the place, depending on who you listen to and what research you look at. Some people say that the “minimum dose” is 3.2 g, and others say it is 4 g. When it comes to CarnoSyn, the branded form of beta-alanine, the minimum dose is 1.6 g.

However, this comes with a caveat. It takes longer than a single day’s dose to reach muscle saturation levels of beta-alanine. This is the same with creatine: It goes to the muscle, but you don’t start seeing much in the way of effects until your muscles are saturated with creatine. Research has shown it’s similarly important to keep those beta-alanine levels topped off, if you will.

So if you take 1.6 g of beta-alanine, you still get the same effects as if you took 3.2 grams or 4 grams, but it might take you a bit longer before you start seeing those results. This is why I recommend taking two doses of 1.5-2 g per day, one before you work out, and the other post-workout.

Since the uptake of nutrients, such as amino acids like beta-alanine, improves around workouts, I recommend taking the first dose 30-60 minutes before training. Research shows that blood levels of beta-alanine peak within 30 minutes of supplementing with it, and it completely leaves the circulation within 3 hours of consuming. So it makes sense to get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after.

“Get a 2-3 g dose of beta-alanine 30-45 minutes before workouts and then immediately after.”

Why not take it all at once? If you take a 4 g dose of beta-alanine, you’re almost definitely going to get that tingling feeling. Some people like that feeling; others don’t when it becomes excessive. It’s harmless, but in this case, it’s also avoidable.

There have also been a number of studies which show the effectiveness of split daily doses of beta-alanine. In most cases, they concluded that any two times of day work. So why do I say pre- and post-workout is best? A major reason is convenience. Are you honestly going to stop when you’re in the middle of your day, at work or at school, and say, “Oh, I need a dose of beta-alanine?” No. When during the day will you stop to focus on supplementation? Maybe when you wake up first thing in the morning, but more likely, it’s pre- and post-workout.

I often get asked if it’s necessary to take beta-alanine on a rest day. If you’re doing one of my programs like Shortcut to Shred, where you work out six days per week, taking that one day off is fine. It won’t affect your muscle saturation levels. If you’re doing a program like Shortcut to Size, where you only work out four days per week, I would recommend taking a dose or two on at least one and maybe two of your rest days.

How should I stack it?

“CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason.”

CarnoSyn beta-alanine is almost a standard ingredient in pre-workout mixes these days, and with good reason. The slight mental boost it can impart goes well with caffeine and other amino acids like tyrosine and huperzine to increase clarity and focus.

Beta-alanine also works well with creatine. One study found that when a group took beta-alanine along with creatine for 12 weeks, it gained significantly more muscle than a group taking just creatine. So it seems to enhance creatine’s muscle-building effects, if you will.

In the same study, the subjects in the beta-alanine and creatine group also lost body fat while gaining muscle without changing their diet or workout program. The creatine-only group lost no body fat. So in my book, taking it with creatine is a no-brainer.

Are there any side effects?

Aside from the paresthesia, there are no significant side effects of taking CarnoSyn beta-alanine. That said, I can’t tell you how many people have emailed me saying, “Oh my god, I took beta-alanine, and something’s wrong with my lips and my ears.” They don’t like it. If you feel the same way or suspect you might, I would definitely recommend spacing out your doses.

What’s the bottom line?

I can’t tell you how many athletes have told me that CarnoSyn beta-alanine was a game-changer for them. If you train hard and want to get the most out of your time in the gym, I highly recommend it for your stack.

When looking for products which include beta-alanine, be sure to look for the CarnoSyn brand on the label. CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world. It’s the most trusted brand when it comes to quality, purity, and effectiveness.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Your Expert Guide To L-Carnitine

Part fat-burner and part performance supplement, L-carnitine has a long history and plenty of fans. Look at the science and decide if it’s right for you!

Ask The Supplement Guru: Is Carnitine Safe?

Its backers say carnitine offers powerful health and performance benefits. But a new study seemed to link it to heart disease. I’m here to separate the truth from the hype.

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9 Killer Ways To Gain Muscle Naturally!

Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times.

However I also despise people saying that they have ‘tried everything but nothing works’. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven’t tried the right things yet. Here are 9 tips that will help you to start to gain weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 Tips to Gain Weight:

Tip 1. Train Under An Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that says marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with other gym members.


You should be keeping whichever program you are doing to no more than 1 hour of duration.

Tip 2. Make Eating A Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie-dense meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Tip 3. Stop Relying On Supplements

I have been in your shoes, and I can’t count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT. It is not going to make or break your gains in the gym. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

Tip 4. Take It Easy

As naturally skinny guys, you have to stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

Tip 5. Understand Caloric Surplus

This is another thing I am very tired of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I have heard this countless times and I am here to tell you that you are dead wrong. That’s OK, because I actually said the same thing until I realized the truth. Most people think they are eating a lot and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. Most times, you should re-evaluate your diet as well and focus on more calorie dense foods. But you need to eat more if you are not gaining.


Also, when changing your body composition, you will need to ‘force’ things a little bit. Your body doesn’t want to change and it doesn’t care to gain weight. You need to ‘coax’ it along and yes at times it may be a little uncomfortable.

Tip 6. Focus On Progression

As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It’s so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.

Now some things to work for a while and you may see some results. But if you want to gain weight, you’re better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to push yourself to the limits.

Tip 7. Change Rep Range Every 3-4 Weeks

Unless you are making great gains and progressing like nobody’s business, I would suggest changing the rep range every 4-6 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stresscausing you to gain weight in the form of muscle.


Changing the rep range will make your body adapt to the new stress.

Tip 8. Hit The Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don’t go too overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come. Take advantage of this strategy.

Tip 9. Consider A Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice, veggies and chicken, you could replace with a shake.

These are another option for between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Better yet, make your own shakes with fruits and protein powder. Much better option. OK, so start putting these tips into action and you should be sure to start go gain weight in no time at all.

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Lose Your Last 10 Pounds – For Good!

“Want to go from before to after? Follow these strategies to a T.”

So you’re looking to lose weight for good. Well, who isn’t? Two-thirds of Americans are classified as overweight or even obese—and their ranks swell every year. Just knowing you should cut your calories and exercise more isn’t enough; you need some specific advice to permanently peel away those pounds.

Here are 10 strategies that are fairly easy to implement to help you reach your goal. The more of them you embrace, the more successful you’ll be. Transforming your body for good begins right here, right now. So let’s get started!

Don’t equate high-rep weight workouts with fat loss

Weight training is absolutely essential for weight loss, but it would be a mistake to think doing lots of high-rep sets with light weight is the best way to burn off extra calories and fat. For one, muscle is metabolically active tissue, meaning it burns off loads of calories all day long, even when you’re at rest. To build as much muscle tissue as possible or even keep it when dieting, train with moderately heavy weights in the 6-12-rep range.

But there’s more. Recent studies have shown that intense, moderately heavy lifting has the greatest effect on keeping metabolism elevated (called excess post-exercise oxygen consumption, or EPOC) for as long as 12 hours after the workout has ended. And that adds up to a lot of extra calories burned!

Stick with multi-joint movements—squats, bench presses, rows, etc. — which are the most energy demanding because they require multiple muscle groups to work in coordination. These types of moves also better trigger your natural release of testosterone and growth hormone.

If you’re looking to increase the intensity, try supersets—two or more exercises done back to back with no rest between movements—to keep your heart rate elevated. As an added benefit, your workout will take less time to complete.

Another metabolism booster is a technique called Tabata, in which you finish your weight workout with an exercise done for 20 seconds of work, followed by 10 seconds of rest. Typically this is repeated a total of eight times (four minutes total), which also boosts EPOC significantly. Again, choose a multi-joint exercise rather than a single-joint move to get the most benefit.

HIIT your cardio workout

Burning more calories is half the fat-loss equation; the other half is to consume fewer calories. Cardio is one way to enlarge the caloric deficit. But not all cardio strategies are created equal. Research has proven high-intensity interval training (HIIT) is superior to steady-state cardio for not just burning more calories in less time but amplifying the EPOC effect long after you’ve left the gym.

As the name suggests, HIIT is an intense method of training that alternates short bouts of near maximal cardio activity (say, for up to a minute) with less-intense recovery intervals (say, 30 seconds). Research indicates that alternating work/recovery sessions in this fashion allows you to burn up to nine times more body fat, improve EPOC, increase the secretion of muscle-building/fat-burning hormones and improve your heart health.

“HIIT is an intense method of training that alternates short bouts of near maximal cardio activity with less-intense recovery intervals.”

HIIT can be done using any apparatus or in any environment that allows you to exercise near your maximum capacity (say, with sprints outdoors). For people new to this training style, start with a 1:3 work-to-recovery ratio and gradually increase the work time while decreasing the recovery time.

“Add HIIT 2-3 times per week either after your workout or on a separate day to enhance calorie burning,” says David Sandler, CSCS*D, Director of Science and Education for iSatori supplements. “But don’t do more than 20-30 minutes; overdoing HIIT training can negatively impact your muscle-building efforts.”

Hungry? Eat out less often

Frequently eating foods prepared at restaurants is associated with obesity. Today, Americans eat out almost twice as often as they did 30 years ago. The extra calories can add up fast, what with the larger portion sizes, unlimited drink refills, and tempting desserts you’d probably skip if you ate at home.

If you want to save money and eat healthier, prepare your meals at home. Limit trips to restaurants to just once each week. Invest in a cooler or lunch bag you can take to work that keeps meals cool, so you’re less likely to eat out during the day.

While it goes without saying that eating at a fast-food restaurant is a minefield of bad nutritional choices, restaurants with all the trappings of healthy eating can also lead to weight gain. Research reported in the “Journal of Consumer Research” indicated that consumers often over-ate when they dined at “healthier” restaurants because they underestimated the calories to a greater degree than when dining at greasy fast-food joints.

Cut your carb intake, and substitute veggies
for grains at least twice per day

Carbohydrate-rich foods may not pack as many calories as dietary fat (4 vs. 9 per gram), so what’s the bad news here? Eating a high carbohydrate meal can affect your insulin levels. Your body breaks down carbs into glucose in your liver, and as glucose levels in your bloodstream rise, your pancreas secretes the hormone insulin to help usher that glucose into cells. Depending on various factors like activity level, this process can support muscle growth or fat storage, but as a rule, the larger the insulin response, the more potential for storing body fat.

You need carbs because they fuel your muscles. The key, however, is choosing foods which don’t drive up your insulin levels. Complex carbs, which take longer to digest, are much better choices than simple sugars. Smart choices include sweet potatoes, beans, lentils, legumes, brown rice, oatmeal, and quinoa. Avoid sugary foods, desserts and candy, and corn syrup, as well as processed carb foods like cereals, crackers, and cookies.

“Complex carbs, which take longer to digest, are much better choices than simple sugars. Smart choices include sweet potatoes, beans, lentils, legumes, brown rice, oatmeal, and quinoa.”

If you’re looking to get leaner, cut your carbs. If keeping a food journal sounds like too much trouble, simply substitute two non-starchy veggies each day in place of a starchy carb food (broccoli and green beans instead of baked potatoes). Try a salad with a low-cal dressing instead of mashed potatoes, or eat your grilled chicken sandwich without a bun and add several slices of tomatoes. Non-starchy veggies help fill you up while adding minimal calories (just don’t saute them). An extra benefit: you’ll lower your risk of cardiovascular disease, type-2 diabetes, and some types of cancers.

Don’t eat any carbs at your last meal

“If your sweet tooth strikes, antioxidant-loaded raspberries, blueberries and citrus fruits, especially grapefruit, should satisfy you.”

Now that you know how carbs are linked to fat storage, the last thing you want to do before you go to bed is eat a sugary meal or snack. That tasty after-dinner dessert will spike your blood sugar at precisely the wrong time. High blood-sugar levels also dampen growth-hormone (GH) release, which normally spikes during the sleep cycle. By avoiding carbs in the last meal every day, you keep blood-sugar levels low and thus maximize the natural release of sleep-induced GH.

If you’re looking for a late-night snack, try some cottage cheese, hard-boiled eggs, deli meat, or nuts. If your sweet tooth strikes, antioxidant-loaded raspberries, blueberries and citrus fruits, especially grapefruit, should satisfy you, says Sandler. Better yet, toss some of those berries on the cottage cheese to slow your glycemic response to the berries even further. Or use a quality high-protein meal replacement like Eat-Smart made into pudding (using half the liquid) with some berries for a decadent treat that provides nutrients to help your muscles recover and build.

Increase your protein intake, consume it
more frequently and eat smart

Reducing your overall calories so you run a daily deficit means you must cut carbs and watch your fat intake. You want your body to respond by tapping into fat stores for energy. What you don’t want is for your body to break down muscle tissue to tap aminos for energy as well.

One way to fight the loss of muscle is to ensure you have a steady supply of amino acids in your bloodstream throughout the day Eating more frequent protein-rich meals and a larger amount of protein (up to 1.5 grams per pound of bodyweight per day) provides the constant supply of aminos your body needs during dieting, reducing cortisol levels (a hormone that causes muscle catabolism). Protein has a “thermic” effect as well, meaning your body has to work harder digesting it compared to carbs or fat.

To ensure you’re not taking in extra calories, eat protein-rich foods with as few add-ons and sauces as possible. Skip the breads, batters, and sauces, take off the skin on fowl, and otherwise eat your protein foods as “clean” as possible. Another way to consume clean protein is by using protein powder or high-protein meal replacements at various times during the day.

“Another way to consume clean protein is by using protein powder or high-protein meal replacements at various times during the day.”

To help you on your weight-loss program, Sandler recommends increasing your consumption of bioactive peptides (BAPs), which are an extraction of colostrum custom-engineered to deliver a wide array of beneficial growth factors. “Adding BAPs like those found in iSatori’s Bio-Gro on a calorie-restricted diet will help improve your muscle protein synthesis pathways, helping you to build bigger, stronger, leaner muscles,” he says.

Exchange water for juices, sodas,
and alcoholic beverages

Here’s an unbelievable stat: According to research in the “American Journal of Clinical Nutrition,” 37 percent of Americans’ total daily calories comes from sugar-sweetened drinks such as sodas and fruit juices. Especially divorced from fiber, liquid sugars will overwhelm your pancreas, leading to the problems mentioned above. What’s worse? Liquids don’t make you feel full the way fibrous whole foods do. Eat a solid food of about 200 calories, and you’ll likely compensate by eating a comparably smaller amount of other solid foods, but that’s not true with liquids.

Cut out a slew of calories from the worst kind of sources—sugary drinks and fructose that spike insulin levels—by simply substituting water. Not tasty enough? Squirt Moi or Crystal Light into you water bottle to add flavor and drink up. Competitive bodybuilders have long known about these flavor enhancers when they crave sugary drinks. Sugar-free alternatives are also a better choice.

Too much alcohol can also stall your fat-burning efforts. With 7 calories per gram, alcohol presents calories your body can’t store, so when you put down a couple of cocktails, your body has no choice but to burn off the alcohol calories first. That prevents any other fat burning that might otherwise have taken place. Any sugar in those alcoholic beverages—and the calories in accompanying snacks—is probably headed straight to your gut.

The truth about cheat meals

Having an occasional cheat food or meal can help you maintain your sanity during prolonged dieting. “Well-planned cheat meals will keep you sane and teach your body to effectively manage extra food,” adds Sandler.

Just don’t let your cheat meals become a cheat day, or even worse, a cheat weekend. A study reported in “Obesity” found that many adults take in more calories daily during weekends than during the week, which clearly sabotages efforts to improve body composition. Sprinkle in occasional cheat foods during the week, but don’t just let completely go on Saturdays and Sundays.

“Just don’t let your cheat meals become a cheat day, or even worse, a
cheat weekend.”

Include a pre-workout and fat-burning supplement
to boost your metabolism

If you’ve ever tried a pre-workout supplement that contains caffeine, then you know the kick these kinds of ingredients provide. Though there are other active ingredients like yerba matte, green tea extract, Citrus aurantium, tyrosine, phenylethylamine, and hordenin which promote fat burning as well, caffeine has been shown to both increase your metabolism, boost lipolysis (fat burning), and increase energy, allowing you to work out for longer periods of time.

“Fat burners help for sure,” says Sandler. “They won’t strip away your fat, but they’ll help mobilize it more effectively, especially while you exercise. Fat burners that have stimulatory effects appear to be most effective at shedding a few extra fat pounds in people who are aggressive with both their exercise and their diet.”

Avoid landmines at the supermarket

You’ve probably committed this dietary sin before: Done your grocery shopping while famished only to get home with a bagful of junk food and sweets you otherwise would never eat. Always make sure you’ve eaten at least a small meal before doing your shopping.

A study in the “Journal of Consumer Research” determined that people who do their grocery shopping with a list were less likely to make impulsive choices of nutritionally empty foods. Plan your meals out for the week, and stick to the perimeter of the market for your healthiest choices. Processed foods laden with sugar, sodium, and trans and hydrogenated fats are typically in the middle of the store. Steer clear.

So whether you are a competitive bodybuilder, avid gym enthusiast, or someone starting to get in shape, these 10 insider rules for losing fat and maintaining muscle are a must. Plan your eating like you plan your workouts; know what you’re doing before you get up each day, so you can maximize your results and hit your goals on or ahead of schedule.

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Weight Gain Meal Plan: Part 1.

There has been a tremendous amount of reader feedback with one common question: “How do I pack on mass?” Since I unfortunately can’t outline individual plans for each reader who emails me, I thought I’d give a full week meal plan that will at least give you some ideas on how to get through the work week. I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Good luck!

Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Keep your eye on that mirror; there’s no better way to monitor your gains.

Day 1


1.5 cups raw oatmeal

1 cup skim milk

1/2 cup dried cranberries or raisins

1 TBS flax oil (cinnamon flavored flax oil works well with oatmeal too)

750 calories, 35 g protein, 90 g carbs, 18 g fat

Midmorning Snack:

1 cup skim milk

1 large piece of fruit with 1 TBS natural peanut butter

1 low-fat mozzarella stick

500 calories, 30 g protein, 30 g carbs, 18 g fat


2 cups egg salad on 2 whole wheat pitas

1 banana

600 calories; 74 g protein, 16 g carbs, 30 g fat

Afternoon Snack:

1 cup low-fat vanilla yogurt

1 cup fat-free cottage cheese

1 cup blueberries

2 TBS wheat germ

1 TBS honey

600 calories, 38 g protein, 80 g carbs, 2.5 g fat


6 oz grilled salmon

1 large sweet potato

1 cup cut green beans

1 cup skim milk

700 calories, 45 g protein, 70 g carbs, 20 g fat

After Dinner Snack:

Peanut butter smoothie

600 calories, 30 g protein, 35 carbs, 16 fat

Day 2


4 Whole grain frozen waffles

2 TBS pure maple syrup

1 cup low-fat cottage cheese

1 cup fresh strawberries

625 calories, 40 g protein, 90 g carbs, 6 g fat

Midmorning Snack:

Peanut butter, banana and honey sandwich

2 pieces whole grain bread

2 TBS banana

1 whole banana

2 TBS honey

2 cups non-fat milk

600 calories, 25 g protein, 85 g carbs, 18 g fat


Pasta Vegetable Medley

1 cup non-fat milk

700 calories, 25 g protein, 125 g carbs, 11 g fat

Afternoon Snack:

Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil

Add water to desired consistency

650 calories, 50 g protein, 45 g carbs, 28 g fat


8 oz turkey breast

2 large sweet potatoes or yams

1 cup collard greens or swiss chard

700 calories, 55 g protein, 95 g carbs, 5 g fat

After Dinner Snack:

High protein pudding

400 calories, 40 g protein, 45 g carbs, 5 g fat

Day 3


Vegetable omelet

(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)

2 slices 12-grain bread

1 cup non-fat milk

1 fresh orange

700 calories, 30 g protein, 60 g carbs, 20 g fat

Midmorning Snack:

1 can tuna fish

2 cups cooked brown rice

Salsa to taste

1 medium plum

700 calories, 40 g protein, 100 g carbs, 5 g fat


Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)

1 small bunch red grapes

650 calories, 55 g protein, 80 g carbs, 10 g fat

Afternoon Snack:

Favorite MRP

1 cup skim milk

2 cups frozen fruit

Water to desired consistency

675 calories, 50 g protein, 80 g carbs, 18 g fat


1 6 oz grilled pork chop

1 cup broccoli

2 cups whole grain, brown rice

650 calories, 38 g protein, 43 g carbs, 14 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 4


Oat bran waffles

(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)

1 cup skim milk

615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)

1 large pear

610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


1 bowl Mexican Chicken Chili

389 calories, 40 g protein, 27 g carbs, 14 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 5


Buckwheat pancakes

2 cups skim milk

1 cup fresh blueberries

615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard)

1 large apple

610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


1 homemade burger on a whole wheat bun

1 cup skim milk

450 calories, 34 g protein, 52 g carbs, 20 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

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