GETTING SWOLE AS A

GRAPPLER:
How Gordon Ryan went from 160 Lbs. to 230 Lbs. and back
down to 194 Lbs.

By: BJJ Fanatics

 Table of Contents

Introduction 8
Getting to Know Gordon Ryan’s Routine 11
Supplementation 12
Mind-Body Balance 14
Weight Cut and Weight Gain 14
The Science of Building Muscle 16
The Makeup of Muscle 16
The Process of Building Muscle 17
Building Muscle Size vs. Building Muscle Strength 18
Challenge Your Muscle for Growth 19
Overtraining 20
1. Low energy levels 21
2. Constant aches and pains 21
3. Sudden drop in workout performance and strength 21
4. Insomnia 21
5. Lower immunity 21
6. Moodiness and irritability 22
7. Loss of motivation to work out 22
8. Decreased appetite 22
9. Higher chance of injury 22
10. Lower sex drive 23
Consume Enough Quality Calories to Grow 24
Rest is Essential 28
How to Measure Your Progress 30

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The Negative Effects of Stress on Body Building 32
What is cortisol? 32
Methods to Reduce Stress 33
Other Common Hard-Gainer Mistakes 35
Not Getting Enough Calories 35
Expecting Big Results Without Big Effort 35
Not Sticking to the Script 35
Relying Too Much on Supplements for Muscle Growth 36
Diet Hacks to Optimize Gains 37
Incorporate Cheat Meals to Increase Caloric Intake 37
Stay Hydrated All Day, Every Day 37
Eat A Quick Snack 30-40 Minutes After Training 38
Eat 6-8 Well-Balanced Meals & Snacks Per Day 39
Never Underestimate Baked Chicken 39
Stock Up on Frozen Veggies 40
Meal Prepping 40
Extra Supplements to Help Reach your Goals 41
Simple Recipes 44
Tuna and Cheese on Rice Cake Brekky 44
Gains in a Bowl 45
Glutamine-PB & Oats Snack 46
Coconut protein pancakes 47
Nathalia’s Lime Tuna & Pasta Bowl 48
Baja Mahi-mahi Fish Tacos 49
Chicken Vermicelli Brown Rice 50
Beefy Cabbage Bowls 51
Cheese Chips Snack 52
No Cook Coconut and Chocolate Bars 53

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 Homemade Trail Mix Snacks 54
Chicken Puttanesca 55
Roasted Herbed Veggies 56
1-Week Meal Plan 57
How to Get Swole as a Grappler- List of Exercises 58
Chest Exercises 58
1. Floor Dumbbell Chest Press 58
2. Dumbbell Flies 59
3. Reverse Bench Press 59
4. Bench Press 60
5. Resistance band flies 60
6. Neutral bar chest press (wide grip) 61
7. Neutral bar chest (close grip) 61
Back Exercises 62
1. Trap bar deadlift 62
2. Standing T-bar rows 62
3. Pullups 63
4. Assisted chin-ups 63
5. Dumbbell Rows 64
6. Standing resistance band pulldowns 64
7. Barbell rows (wide grip) 65
8. Dumbbell shrugs 65
9. Behind the back-barbell shrugs 66
Shoulder Exercises 66
1. Seated lateral raises 66
2. Standing front raises 67
3. Standing one-arm resistance band lateral raises (repeat with the other arm) 68
4. Seated Arnold shoulder press 68

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 5. Seated regular shoulder press 69
6. Standing reverse Pullups 70
7. Seated incline db front raises 70
8. Standing rear delt raises 71
9. Standing plate raises 71
10. Pullup presses with smaller weight plate 72
11. Standing t-raises with 2 small weight plates 72
Bicep Exercises 73
1. Standing db bicep curls 73
2. Seated incline db curls 73
3. Standing ez bar curls 74
4. Back on the wall neutral grip db curls 74
5. Standing concentration curls on incline bench 75
Triceps Exercises 75
1. Skull Crushers 75
2. Ez bar press 76
3. Dumbbell kickbacks 76
4. Incline diamond pushups 77
1. Hips up diamond pushups 77
2. One arm resistance band triceps pushdown 78
3. Seated db overhead triceps extensions (one db version) 78
4. Bodyweight triceps extensions (plank position version) 79
Leg Exercises 80
1. Walking lunges with empty barbell 80
2. Regular Barbell squats 80
How to Get Swole as a Grappler- Sample Workout Schedule for 3 Different Fitness Levels 81
Directions 81
Exercise Routines for 3 Different Levels 81

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Beginners 81
Intermediate 83
Advanced 84
Helpful Workout Tips 87

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Copyright © 2018 by BJJ Fanatics

All rights reserved. No part of this publication may be reproduced, distributed, transmitted in
any form or by any means, including photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the publisher, except in the case of brief
quotations embodied in critical reviews and certain other noncommercial uses permitted by
copyright law.

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 Introduction

Each and every day, millions of men and women all over the globe pursue their quest to
become bigger, faster, and stronger.

Unfortunately, 90% of them have NO CLUE how to accomplish this task efficiently.

Once upon a time, Gordon Ryan was one of those people.

This eBook is created by BJJ Fanatics in tandem with Gordon Ryan and his fitness coach,
Nathalia Santoro.

For obvious reasons, most people would consider Ryan and Santoro experts when it comes to
the topic of building muscle. But, if Ryan were to have his way, he would credit Santoro as the
one who possesses the bulk of the knowledge between the two. The ideas and concepts
brought forth in the eBook are a collaboration between both of these highly experienced
individuals.

Nathalia is a former professional bodybuilder, who over

the course of a 9-year span has amassed a staggering 24
body building titles.

Santoro has dedicated much of her life to fitness and

bodybuilding. She has studied alongside well-known pro
bodybuilders such as Kai Greene and Phil Heath, and has
acquired a vast amount of experience in the field of
exercise and muscle building.

Santoro has left the competition scene behind, but as you

can see, still maintains a perfect physique.

Gordon Ryan has taken the no gi Brazilian jiu-jitsu

competition scene by storm. Over the past several years Ryan has achieved some of the highest

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honors in grappling. This includes an ADCC title, multiple EBI titles, and victories over some of
the best grapplers in BJJ.

At the inception of Ryan’s career as a grappler, he

was tall and lanky, standing 6’2 inches tall and
weighing in around 160 lbs. on a heavy day!

He was very lean, but like many others with his body
type, he found it difficult to pack on size.

He had aspirations of competing in the heavyweight

division, but he would need to bulk up considerably
before those dreams could become a reality.

Ryan wasn’t a complete novice when it came to

exercise, but he struggled to put on size. A high
metabolism and a seemingly non-conducive body
type were preventing him from making the gains he wished to see.

This all changed for Ryan after he met Santoro, and the two began a quest to transform Ryan’s
physique.

Ryan was confident Santoro had the knowledge and expertise to take his fitness tot eh next
level. He was 100% correct!

Ryan’s weight quickly jumped to 185 after a

short time period with Santoro.

Seeing his arms and chest become rounder and

more muscular had Ryan pumped—literally and
figuratively!

This was just the beginning of Ryan’s

transformation.

Santoro was eventually able to increase his

weight even further, to a whopping 220-lbs!!!

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Gordon Ryan’s physique has now officially entered the realm of bodybuilding.

His entire body is bigger and more muscular than it ever has been before, and he still manages
to stay lean.

This type of body transformation does not come without sacrifice. It takes a lot of hard work,
dedication, and sweat equity. But the results have definitely come to the surface in Gordon’s
career as a top-tier grappler.

While we could keep going about Gordon’s many achievements, that’s not the purpose of this
book. This ebook was created to help others see if this transformation is possible in their lives.
And we believe it is.

With Gordon and Nathalia’s expertise have come together to create the How to Get Swole as a
Grappler 12-Week program for people like him, who are tired of being on the skinny side of the
fitness spectrum.

Program exclusives include:

• Expert knowledge on how to build muscle quickly without wrecking your hormones
• What supplements you should take
• Helpful tips Nathalia has learned from seasoned pro bodybuilders
• Meal plan options recommended by Nathalia and Gordon to help you pack on muscle
• Training advice for beginners and advanced fitness enthusiasts
• Gordon’s training regimen that catapulted him from 160-lbs to 220-lbs
• And SO MUCH MORE!

So, are you ready to get started?

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 Getting to Know Gordon Ryan’s Routine

Gordon Ryan is an American-Brazilian Jiu-Jitsu

practitioner who specializes in submission-only
grappling. At the age of 15, he began his
grappling career and since has achieved
numerous titles, which include ADCC world
champion, as well as a four-time EBI (Eddie Bravo
Invitational) Champion.

Rising to the top of the highest levels in

competition requires that Gordon dedicates a
staggering 16-hours a day to his fitness and BJJ
training. Gordon adheres to a strict regimen but
always includes rest and time to eat and refuel each day. Surprisingly, Gordon is able to make
this all happen on a limited budget, which makes his routine accessible to the average person.

This eBook we will showcase various exercises and dietary plans for weight gain and weight cut.
The concepts here are tried and tested, with Gordon’s results as proof. Gaining the muscle
mass and maintaining it can be difficult with Gordon’s rigorous schedule and BJJ training,
consuming 6,000-8,000 calories a day just to stay ahead.

Ryan is no stranger to shedding the weight either, as he is required to make weight for various
elite grappling competitions. The methods in this eBook, which he uses to either gain or lose
weight, can help anyone with their own particular goals.

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Nathalia Santoro, a Brazilian
and US professional
bodybuilder, offers her
expertise in the field as well.
She became a pro
bodybuilder in 2014 and has
been in the field for over 9-
years. She has spent much of
her life shoulder to shoulder
with elite body builders. She has shared and gained knowledge from these colleagues and
knows their secrets to success. Nathalia’s life is essentially a treasure trove of insights that she
can draw upon and pass on to Gordon, to other bodybuilders—and even to you!

Supplementation

With the number of hours that

Nathalia and Gordon spend in the
gym, supplements are a MUST.

Supplements are a critical part of

ensuring your body gets the nutrition
it needs on a daily, sometimes
hourly, basis—whether gaining
weight or cutting. When you’re working your body this hard, supplements cannot be ignored.
Gordon prefers MusclePharm supplements and recommends them, but there are lots of
options out there.

Here is a list of supplements that Gordon uses:

● BCAA + Recovery – BCAA stands for Branched Chain Amino Acids. They are the building
blocks of protein. They aid in recovery, reduce soreness in the muscles, and improve the
use of fat for energy.

● Glutamine – Glutamine is an amino acid with an important role in the immune system.
When the body’s need for glutamine is higher than the current body supply, muscle

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 breakdown occurs. Bodybuilders supplement with
glutamine to avoid the breakdown of muscle
tissues.

● Whey protein isolate – Whey protein isolate is a

complete form of protein that contains all essential
amino acids needed by the body to repair muscles
after a workout.

● Multivitamins –
Multivitamins provide
your body with your daily recommended allowance of
vitamins and minerals to ensure maximum performance and
to sustain optimal bodily functions.

● CLA – Conjugated linoleic acid is an omega-6 fatty acid

found in dairy and beef. Studies have shown that CLA
increases muscle mass while also causing significant fat loss.

● Z-PM – Taken at night before bed, Z-PM promotes a

more efficient and deeper sleep. This can be critical in
maximizing muscle growth, anabolic hormone production,
tissue repair, tissue healing, and it also supports testosterone levels.

● Fish oil – Supplementing with fish oil can aid the body in the promotion of muscle
growth, support testosterone levels, burn body fat, and speed up recovery time.

● Oxysport – Another Muscle Pharm product, helps raise the body temperature while also
increasing focus and energy. It assists the user in burning fat while also maximizing their
potential in the gym.

NOTE: As with any fitness and nutritional program, you should always consult with a physician
before beginning a new schedule of supplements and exercises. This will not only ensure
optimal results, but keep you safe and healthy in the process.

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Mind-Body Balance

When it comes to bodybuilding, there will be a power struggle at times between the body and
the mind. One of the most difficult things to do can be knowing when to rest, and when to push
through. We will not always be motivated to get to the gym. At the other end of the spectrum
we must find balance, and know when to rest. You will need to listen to your body, give it what
it needs, and try to find balance within your routine. If your body needs rest, it will let you
know, and you need to listen. If you continue to berate your body with incessant workouts
when it needs the opposite, this will cause a spike in cortisol, and your stress level to rise. This is
not good for the body or the mind.

No regimen is a one size fits all. So, the best way to use this
eBook is to use it as a guide, but again you also need to listen
to your body. One of the advantages Gordon has is the
watchful eye of Nathalia. She knows his limits, and his
capabilities. Nathalia is in tune with Gordon’s needs. She
knows when to push him, and when it’s time for a break.
We’d all love to have someone right there to guide us, but
most of us will be flying solo, and this will require that you
listen intently to your body.

Weight Cut and Weight Gain

Prior to crossing paths with Nathalia, when trying to gain weight Gordon typically consumed 3
to 4 large meals a day. Those meals consisted mostly of cheeseburgers, pizza, and cookies.
Gordon never had a strict regimented eating schedule. His earlier attempts to gain weight
meant he was just eating poorly. Nathalia helped Gordon learn how to properly gain and cut
weight.

Gordon admits that cutting weight has been the greater challenge. The workouts become much
more intense, with smaller rest periods during the weight cut. This keeps your heart rate high
for the duration of the workout. During this time, Gordon’s diet is also much different. Rather

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than eating foods for bulk, his diet is comprised mostly of green vegetables to help him feel
fuller and prevent him from binge eating, but he was still
eating every two to three hours.

When using this program to cut weight, you may want to

considers substituting the calorie rich carbohydrates in the
recipes for green veggies, such as broccoli, to feel full
without the extra calories.

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 The Science of Building Muscle

To cultivate mass, you’ve got to understand the science behind the process.

The scientific explanation of how to build and maintain muscle can get a bit long winded, so
we’ll break it down into a few easily digestible sections.

The Makeup of Muscle

Before you learn what it takes to build muscle,
let’s briefly discuss the make-up of muscle.

There are 3 types of muscle:

• Smooth
• Skeletal
• Cardiac

The one you are focused on building is the

skeletal muscle.

There are over 650 skeletal muscles in the human

body.

The 650 skeletal muscles in the human body contract when they receive signals from motor
neurons, which are triggered from a part of the cell called the sarcoplasmic reticulum.

Motor neurons send signals to your muscles to contract. The more efficiently these signals are
sent the stronger you can get.

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 Note: This is why we can observe
smaller Olympic weightlifters that
possess the ability to lift massive
amounts of weight. They’ve improved
their ability to activate their motor
neurons and their relationship to
contracting their muscles.

Skeletal muscle consists of muscle

fibers (which are single large cells) that
contain myofibrils. Myofibrils are
bundles of actin and myosin filaments, which are organized in a chain of repeating units called
sarcomeres.

The main task of skeletal muscle fiber is to support the body and contract. These contractions
are instrumental in the movement the body. Running, pushing, and pulling are all examples of
movements created by skeletal muscle contraction.

Still with us?

The Process of Building Muscle

When someone refers to the idea of “getting swole,” they are referring to sarcoplasmic
hypertrophy. Sarcoplasmic hypotrophy is when the muscle swells in size due to fluid buildup
caused by glycogen storage. To induce sarcoplasmic hypertrophy, you must perform lifts for a
high number of repetitions (between 6 to 15 reps) for 1 to 3 sets.

Your muscles can also grow due to myofibrillar hypertrophy. Myofibrillar hypertrophy occurs
when you increase myofibril size (i.e., the muscle increases in strength). To induce myofibrillar
hypertrophy, you must perform lifts for a low number of reps (between 1 to 5 reps) for 3 to 5
sets.

While both produce different outcomes for your muscles, they are focused on the same thing:
building mass.

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Building Muscle Size vs. Building Muscle Strength

Generally, bodybuilders favor

sarcoplasmic hypotrophy, while
power lifters and Olympic
weightlifters focus on myofibrillar
hypertrophy.

Which should you choose to do?

Which is truly better for muscle

growth?

The answer is both of them if your goal is to build BIGGER, DENSER muscles.

Try not to focus on only one methodology of training.

To continually improve muscle growth and definition, focus on lifting heavier weights &
increasing reps over time.

The How to Get Swole as a Grappler 12-week program will show you how to incorporate both
of these methods to MAXIMIZE muscle size and strength.

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Challenge Your Muscle for
Growth

How can you build bigger stronger muscles

without challenging them? YOU CAN’T.

Challenging your muscles by placing continual stress on them is the only way to produce gains
in size, and increase strength.

The best method to do this is called progressive overload.

Countless studies have shown that this is the most effective way to build muscle. Progressive
overload will gradually increase the stress placed on your body during workouts. Challenging
your muscles with increased stress over time will lead to gains in size and strength.

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 Overtraining

“It is not work that kills; but no work and overwork.”

– Aldus Manutius

How badly would you like to pack on muscle mass? Badly enough to go to the gym every day?

If you have a less conducive body type where making gains is concerned, that’s what it’s going
to take.

The reason most hard-gaining men and women don’t build muscle is not due to poor genetics,
but lack of patience.

Without patience, you’ll end up with zero results, or much worse, you could compromise your
health.

Conversely, don’t be lured into thinking you have to spend 4 hours a day in a gym. Your body is
only able to withstand so much, especially when building muscles naturally. 45 to 60 minutes
of weight training at least three times a week is sufficient for cultivating substantial amounts
muscle. The process can be expedited even more if you make time to work out on a daily
basis. If you choose to go this route, listening to your body will become more important than
ever.

“Overtraining” is real, and it can begin to impede your progress should you choose to ignore its
signals.

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Here are some 10 things you may experience as a result of overtraining:

1. Low energy levels

Feeling drained? If you haven’t allowed

your body ample time to recover from
your workouts, you may feel like you have
zero gas in the tank.

2. Constant aches and pains

Chronic soreness and discomfort may be another red flag letting you know that you’ve entered
the realm of overtraining. Lifting weights and exercising will of course make us sore, especially
as a beginner, but if you’ve got soreness that doesn’t go away, overtraining might be the cause.

3. Sudden drop in workout performance and strength

If the weights you’re used to lifting start feeling a lot heavier than usual, you guessed it,
overtraining.

4. Insomnia
Are you finding it difficult to fall asleep and/or stay asleep? When your body is overly stressed,
it becomes increasingly difficult to relax or sleep. A lack of sleep is detrimental to your muscle-
building efforts.

5. Lower immunity
If you’ve been overtraining, the body’s
immune system may become

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compromised, making you susceptible to more bouts with common infections and viruses.

6. Moodiness and irritability

Overtraining has been known to have unpleasant mood-altering effects.

7. Loss of motivation to work out

You may begin to feel that your motivation for
getting to the gym is lacking, and suddenly feel like
you’re not quite as excited for your usual training
sessions.

8. Decreased appetite
Consuming an abundant number of calories is
one of the most important factors involved in
packing on muscle, especially for those will an
inconducive body type. (We will discuss this
more later).

So, when there is a lapse in your desire to eat, this can definitely cause unwanted effects.

9. Higher chance of injury

The human body can only handle so much physical
stress. Your body may deal out an injury in order to
let you know it needs a break, or has reached a limit
that has not been respected.

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 10. Lower sex drive
Overtraining can cause stress which can affect testosterone and cause a drop in libido. Not to
mention, overtraining can make you tired, so you’re “in the mood” less often.

If you suffer from any of these symptoms, you’ll need to get things under control, or you won’t
be building any muscle!

Overtraining is a serious condition that needs to be addressed immediately. Many people find
themselves with no choice but to put a halt to their training for several months or even years in
order to fully recover from injuries that occur due to overtraining. Always remember the mind-
body connection that was mentioned earlier. Learn to listen and respect your body’s needs.

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 Consume Enough Quality Calories to Grow

“One cannot think well, love well, sleep well, if one has not dined well.”

–Virginia Woolf

If you hope to put on size there is one rule that can’t be stressed enough. You have to eat! You
have to eat a lot! And you have to eat nutrient dense foods to pack on real muscle!

Gordon has always had a SUPER FAST metabolism. He could eat burgers, fries, pizza, etc.
Anything he wanted.

“Fast food wasn’t a match for my lighting speed metabolism!”

His weight would hardly

fluctuate, keeping him lean
year in and year out. While
most people wouldn’t look
at this as a problem, he did.

Gordon had aspirations of

fighting in the heavyweight
class. But in order to do that, he had to start putting on quality weight.

It wasn’t until he met Nathalia that he finally started to get his diet together, and began making
real gains in size. Gordon was able to go from 160-lbs to 220-lbs! A massive accomplishment for
someone who has always struggled to make gains.

And the pillar of Nathalia’s nutrition advice:

You must consume enough quality calories to build and maintain muscle size.

Trying to build muscle without eating an abundance of quality food just isn’t realistic. Likewise,
you cannot lose weight, like Gordon did going from 230 Lbs. to 194 Lbs. for ADCC, unless you

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consume less calories than you are burning. It is important to note that Gordon and Nathalia
don’t count calories, per se, they are experienced enough to do it by feel. But in the end,
calories matter for body weight, and eating a balanced diet is what counts for body
composition. They can gain or lose weight according to intake/expenditure of calories.

You can calculate your own specific caloric needs based on your fitness goals by using a calorie
calculator (like this one https://www.bodybuilding.com/fun/macronutcal.htm ). Then, tailor
Gordon and Nathalia’s diet and exercises to fit you!

The human body is either in a fed or fasted state. In a fed state the body is breaking down food
for energy. In the fasted state, the body is in need of energy.

For people who desire to lose weight, being in the fasted state is ideal, because the body will
begin using body fat for fuel once food isn’t present.

Of course, high body fat percentage is not a problem for hard-gainers with naturally high
metabolisms, so fasting is not ideal for you. Since you’re trying to build muscle, it’s more
beneficial to remain in the fed state.

To make a long story short, eating small portions, and going too long without a meal will hinder
your ability to be the beast you wish to become.

So how can you stay in a fed state and avoid the fasting state? That’s simple: Incorporate more
quality calories into your diet.

Here are 5 ways to get more calories in your diet:

1. Protein shakes

It’s time to shake it up! This is one tried and true supplement all fitness fanatics can agree on.
You’d be hard pressed to find someone in a gym who’s serious about progress that doesn’t
utilize a protein shake on a regular basis. They help build muscle, and they’re convenient.

Muscle is comprised of protein, so it would make sense to replenish your muscles with protein
after breaking them down during a weight training session.

Start by drinking a protein shake in the morning, post-workout and before bed. For extra
calories, mix the protein powder with whole milk.

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 2. Add fat to your nutritional
intake

Contrary to what some fitness experts

say, a diet rich in fat is good for your
health, as long as you’re adding the right
kind of fats.

A great way to add fat is by including

natural oils (olive oil, coconut oil, MCT oil,
flaxseed oil, etc.) to your cooking or add a
spoonful to protein shakes.

3. Bigger plates mean bigger portions

Numerous studies have shown that people consume more calories when using larger plates as
opposed to smaller ones. It seems like a no-brainer, but this simple switch may have slipped
your radar.

4. Snack on fruits and nuts

The calories from snacking can really add up, especially

when you’re also eating full sized meals.

Snacking on nuts and fruits are perfect for muscle-

building. Both are quality foods.

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Nuts are a perfect calorie dense option to help round out your target daily caloric intake. Nuts
are an excellent source of fiber and protein. They also contain healthy fats.

As for fruit, not only is it packed with nutrients, but it can also help satisfy that nagging sweet
tooth.

5. Plan your meals ahead of time

Don’t get stuck without a meal. If you only think about eating when you’re actually hungry you
may not have the resources available to adequately meet your caloric goals.

Instead, take the guess work out of eating by planning your meals ahead of time.

It may take some time to get acclimated to eating more than normal, but you will eventually
get used to your new routine, and when you begin to see the results it will all be worth it!

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 Rest is Essential

“Sleep is the golden chain that ties health and our bodies together.”

―Thomas Dekker

If you feel tired from working out, your muscles are tired too. That’s why they’re not growing.

Not getting enough rest on a consistent basis is one the worst thing you can do to your
physique.

Sleep deprivation is a muscle-building killer!

When was the last time you consistently got 7-8 hours of sleep per night for an entire week?

Sleep could be the most underutilized muscle building tool in the entire toolbox.

When you are sleep deprived it can throw off all of the body’s normal rhythms, including your
digestive and metabolic processes. When you’re trying pack on muscle, all bodily functions
need to perform at optimal levels.

Here are some signs you may be suffering from sleep deprivation:

• Suffering from fatigue, irritability, lack of focus, or depressed mood

• Feeling unrested upon waking
• Excessively tired during the daytime hours

If any of these signs and symptoms are familiar to you, you may be suffering from sleep
deprivation. Check out our solutions to improve your sleeping habits.

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 Want 7 Quick Solutions to Improve Your Sleeping Habits? Of Course, You Do!

Around bedtime, the following are seven proven methods that will help improve your sleeping
habits:

1. Create a cool, dark, and noiseless environment in your bedroom

2. Discontinue using computers, TV’s, cell phones and other blue light devices an hour
before you plan to go to bed

3. Avoid caffeine 4-6 hour before bedtime

4. Keep fluids to a minimum before bedtime. You don’t want to wake up thirsty, but you
also don’t want to wake up for a trip to the bathroom

5. Make a list of your tasks for the next day, so you don’t dwell on them while trying to
relax your mind

6. Create a routine. Try to get to bed and wake up at the same time every day to set your
body’s internal sleep clock

7. Develop a pre-sleep relaxation ritual such as taking a bath, reading, or relaxation

exercises like meditation or yoga an hour before bed

Even if you don’t believe you are suffering from full on sleep deprivation, making sleep a
priority is paramount to your quest for a more muscular physique. Inadequate amounts of
sleep can also affect the body’s hormone production, including growth hormones and
testosterone levels. This disruption is detrimental to your body building goals. So, get to bed!

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 How to Measure Your Progress

“Small progress is still progress.”

―Anonymous

For the past 6 months, you’ve been following an effective weightlifting program, sleeping 7-8
hours per night, and consuming enough calories to put Shamu to shame.

But how do you know you’re making progress?

When your primary focus is to build muscle mass, you should be looking for indications that
your body is cultivating lean muscle mass.

Here’s some advice on how to best measure your progress:

Don’t Solely Rely on the Bathroom Scale

Although necessary, this is the least effective way to confirm gains in muscle mass.

When a person gains weight, it could be due to a number of factors including:

• Muscle gain
• Fat gain
• Water retention
A bathroom scale cannot accurately assess if your weight gain indicates an increase in lean
muscle mass.

This does not mean that you shouldn’t weigh yourself at all. Tracking weight gain is important,
but it cannot be the only method in which you measure your progress.

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Take Measurements

This is the most fool proof method of

tracking weight loss and weight gain.
Measurements don’t lie, but remember it
takes time for these changes to occur. Don’t
get obsessive with measuring your biceps
every morning. To successfully track
changes, measure your entire physique once
per month.

Pay Attention to the Little Things

While not the most scientific of methods, simply observing changes in your body can be an
effective form of measurement. Does your shirt feel tighter around your biceps? Have your
friends of family mentioned a change?

When others start telling you that they notice changes within your physique, or you notice
yourself, you’re probably heading in the right direction!

Dual-Energy X-Ray Absorptiometry (DEXA)

Although it is not cheap, a DEXA scan is probably

the most accurate method of analyzing how much
lean muscle mass you’ve gained.

DEXA is a precise, accurate, and reliable way to

measure body composition. It’s capable of detailing
fat mass, lean mass, and bone mass. The data
collected by a DEXA scan can be incredibly
insightful.

If you are able to afford a DEXA scan, getting one

done every 3 months can be incredibly beneficial and it’s a great way to track your progress!

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 The Negative Effects of Stress on Body Building

“It’s not the load that breaks you down, it’s the way you carry it.”

–Lou Holtz

You may be unaware that stress can be one of the biggest detriments to your body building
progress.

Regardless of how effective you may be at implementing your workout plan and meeting your
nutritional needs, if you have trouble managing the stress of daily life, this could become a
huge roadblock in your quest to pack on muscle.

Stress is your body’s response to a threat, it’s a primitive reaction that’s inherent in all of us,
and when we’re placed under stress, cortisol is produced. While the relationship between
stress and cortisol is an important bodily function, if it happens repeatedly throughout the day,
too much cortisol will be produced, thwarting your muscle building efforts.

What is cortisol?
Cortisol is your body’s main stress hormone. Manufactured in the adrenal glands, cortisol is
best known for helping regulate your body’s fight or flight instinct. But cortisol also plays role in
other major functions in the body. Cortisol’s main job in the fight or flight response is to slow
down or shut down bodily functions that are non-essential to the perceived threat. This can
alter and suppress immune, digestive, reproductive, and growth functions if the body stays in a
perpetual state of fight or flight.

Today, that same fight or flight response is triggered when you are trying to get to work on
time, taking care of your kids, and looking at the total amount of bills due. In addition to the
stresses of regular everyday life, starting a new workout routine, meal planning, and lifestyle
changes can really add stress. You need to make sure you are deliberate in managing this.

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High levels of cortisol due to unmanaged and chronic stress in your system will slowly but surely
zap your abilities to build muscle.

Other negative effects of prolonged, over active cortisol levels:

• Digestive Problems
• Interruptions in sleep
• Memory and concentration impairment
• Decreased immune function
• Reduced muscle mass

Methods to Reduce Stress

If you have aspirations of going from hard gainer to muscle bound monster, you’ll have to take
steps to eliminate the unnecessary stresses in your life. If you are unsure the best ways to
reduce stress, here are a few methods that can easily be incorporated into your everyday
routines.

• Reduce caffeine intake. Caffeine is a stimulant and can cause anxiety and increased
heartrate. Reducing hoe much caffeine you consume is an easy way to eliminate some
of these stress symptoms.
• Practice yoga. Stretching the body helps to reduce lactic acid build up in the muscles
and is great tool for recovery after weight lifting. The practice of yoga is relaxing in itself
through deliberate and intentional breathing, stretching, and focusing the mind.
• Planning and scheduling. Having a clear picture of the things that need to be
accomplished in the week can take some of the worry off your mind. Try to get in the
habit of making a to-do list, prioritize items, and be realistic in the things you want to
accomplish. Adhering to this plan can help get rid of the unwanted stress that
procrastination and unpredictability can cause.
• Spend time with friends and family (or like-minded people). Feeling socially supported
can help ease the stress of everyday life. Being a part of a group helps to create a sense
of belonging. If you surround yourself with people who support your goals and do not
try to negatively influence you, it can be just the environment you need to relax.
• Use music to calm your nerves. Listening to soothing music can help bring stress levels
down. Slow-paced instrumental or classical music can be soothing and allow your brain

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 to relax. Without lyrics, your brain is able to take a break from processing. Nature
sounds can be very relaxing as well.
• Meditate or deep breathing exercises. Taking time out of your day to calmly focus on
your breathing can help slow your heartrate and make your whole body feel more
relaxed. Stress hormones cause us to experience physical symptoms such as increased
heartrate and faster breathing. The simplicity of meditation or deep breathing can help
reverse those symptoms almost immediately. There are many apps you can download
straight to your phone to easily allow you to meditate or do your breathing exercises
anywhere and anytime it fits into your schedule.

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 Other Common Hard-Gainer Mistakes
“A dream doesn’t become reality through magic; it takes sweat, determination, and hard work”

–Colin Powell

Not Getting Enough Calories

This program is designed to help you add size to your physique. One of the easiest ways to
derail your success is by not eating enough. The ideas discussed here will undoubtedly help you
put on and maintain muscle mass, but let’s remember one thing. If you are also engaging in
Brazilian jiu-jitsu training multiple times a week, like Gordon does, you will be burning
thousands of additional calories. So, your calorie intake must exceed what you’re burning
during your weekly training for your size to continue to increase.

Expecting Big Results Without Big Effort

There is no quick fix shortcut to getting results. If you want to see real progress, you’ll have to
put in real work. You have to be realistic about your expectations and what you’re doing to
make them a reality. Put the work in, and you’ll be very happy with your results. It’s that
simple.

Not Sticking to the Script

There’s no shortage of fitness and diet trends on the market today. It’s easy to get caught up in
the newest fitness crazes. They pique our interest, and lure us in with promises of better results
in less time. Don’t jump ship from your program every time a new trend shows up in your
Facebook feed. In order to maximize results, you must give your program a chance to yield
results. Building muscle is a process, don’t give up on your routine for lack of patience. Give it
the chance to work its magic, and you’ll be glad you did.

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Relying Too Much on Supplements for Muscle Growth
According to Merriam-Webster’s dictionary, the noun supplement is defined as “something
that completes or makes an addition.” By mere definition it should be obvious that a person
should not rely on supplements alone for their nutritional needs. Supplements should complete
your nutritional intake from food or add to it, not replace it. Supplements also do not replace
work. No amount of BCAA powder will turn the gains from one workout into the same results
from two. Supplements are meant to assist you in reaching your nutritional and physical goals.
They can be essential in helping you get through and recover from the strenuous workouts that
come along with building muscle mass.

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 Diet Hacks to Optimize Gains

You should now be fully aware of the role diet

plays in fueling muscle growth. Gordon may not
have ever gained the full understanding of how
crucial this concept is if he had never met Nathalia.

Nathalia has been instrumental in developing a

system of eating that works perfectly for Gordon,
often times joining him in the kitchen to prepare
his meals.

Incorporate Cheat Meals to Increase Caloric Intake

Throwing in a cheat meal helps boost your caloric intake, optimizing your body’s ability to build
muscle. Basically, a cheat meal breaks up the monotony of your diet.

Aim for 1-2 to cheat meals per week that are NUTRIENT-DENSE.

While Gordon has a “love affair” with chocolate chip cookies, he doesn’t indulge in them too
often because they aren’t nutrient-dense.

Instead, these are some cheat meals that he typically goes for:

• Pasta dish with a protein source

• Cheeseburger with the bun
• Chicken stir fry with rice or noodles
• Two slices of pizza
• Chicken or shrimp fajitas with two tortillas

Stay Hydrated All Day, Every Day

While other liquids such as milk, sports drinks (e.g. Gatorade), and other beverages have their
place, no liquid (or even food) plays a more pivotal role for your overall health than water.

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At times the monotony of drinking water may make you want to switch it up, but adding lemon,
lime, or even mint leaves to your water can make it much more refreshing and appealing.

For this program, it is recommended that you drink at least half of your bodyweight in ounces.

For instance, Gordon weighs between 200-220 lbs. throughout the year, so he drinks, at least,
100-oz of water per day.

Eat A Quick Snack 30-40 Minutes After Training

After a grueling workout session, you should be focused on one thing: muscle repair and
recovery. That’s why it’s imperative that you get in a quick snack at least 30-40 minutes after
training. This method is credited as one of the reasons that Gordon was able to go from 160 to
220lb.

For Gordon, he fixes a simple bodybuilding snack after he finishes working out. An example of a
quick post-workout snack is what Gordon calls, “Gains in a Bowl.”

In a regular-size bowl, add the following ingredients:

• One container of yogurt

• One small bag of oatmeal
• One scoop of protein powder
• One whole sliced banana
• Optional: Add a spoonful of peanut butter, a cup of
almond milk, or a squeeze some honey
Mash all those ingredients in the bowl for about a minute and
voilà… GAINS IN A BOWL!

Quick post-workout snacks like this gives your body a good

combination of carbs, proteins, and fats to aid muscle
recovery and repair.

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Eat 6-8 Well-Balanced Meals & Snacks Per Day
When you are trying to pack on serious amounts of muscle, you have to eat. The easiest way to
increase the calories you consume in a day is to break down the daily amount into 6-8 meals
and snacks. Doing this allows you to consume the calories and nutrients you need to make
gains, but without feeling too full or sluggish.

Gordon’s method is to plan 3 regular meals—breakfast, lunch, and dinner—then eat 3 or more
snacks in between those meals.

Never Underestimate Baked Chicken

Chicken is a very popular protein choice among body builders because it is high in protein, low
in fat, and easy to make. Although chicken is the go-to for many athletes, eating it daily can
become monotonous if you don’t switch up your seasonings.

Having baked chicken on hand can

be essential when preparing meals
for the week. Here’s Nathalia’s
quick and dirty baked chicken
instructions:

• Preheat your oven to 425

degrees Fahrenheit

• Spray a skillet or baking

dish with olive oil

• Empty a package of boneless, skinless chicken breasts into the pan (You can spray a light
amount olive oil on the chicken if you want)

• Cut up the chicken breasts to small pieces (Nathalia prefers this, but it is optional)

• Bake for about 30 minutes

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You can add an array of seasonings and condiments to baked chicken to meet the needs of any
meal you’re preparing:

• Mustard • Rosemary
• Ketchup • Turmeric
• Barbeque sauce • Cayenne Pepper
• Thyme • Onion Powder
• Allspice • Clove
• Paprika • Red & Black Pepper
• Oregano • Nutmeg
Nathalia and Gordon rely on baked chicken bowls in their meal prepping routine. They simply
add broccoli, tomatoes, and rice.

Stock Up on Frozen Veggies

Vegetables are an integral part of any diet. They should

be included in almost ever meal.

To make meal prepping easier, stock up on frozen veggies

such as precut stir-fry vegetable mixes, shredded carrots,
broccoli, green beans, and snow peas.

These veggies take only a few minutes to cook on the

stove or in the microwave. Then you can put them into a
meal container and have it on hand when you’re ready to
eat a full-sized meal.

Meal Prepping
It’s hard to eat right every single day, especially on busy days. When your time is limited, it’s
tempting to hit up one of the fast food joints around the corner.

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That’s why you have to make it a priority to meal prep.
Plan one day per week to go do grocery shopping and
cook that day. The day before you go grocery shopping,
plan your meals. Create a shopping list with all the
ingredients you are going to need.

Purchase some plastic or glass containers with covers

that have a good seal to store your meals.

Extra Supplements to Help Reach your

Goals
There are some additional supplements that Gordon would like to suggest to help you get the
added benefits he’s experienced. These supplements are an everyday staple in Gordon’s
routine.

1. Multivitamin

Everyone should have a quality multivitamin in their pantry. It’s difficult to get all of the
vitamins and minerals our bodies need through food alone. A good multivitamin makes up for
this deficiency by providing a variety of vitamins and minerals that aid in a plethora of bodily
functions, including building muscle.

2. L-Carnitine

L-carnitine is a naturally occurring nutrient and a dietary supplement often associated with
weight loss, but it’s emerged as a go to body building supplement as well.

L-carnitine boasts several beneficial properties including the ability to stave off muscle
soreness, reduce fatigue, improve oxygen supply to the muscles, boost immunity, and enhance
recovery. All of these properties directly correlate to enhancing the effects of bodybuilding.

3. Fish Oil

Chances are you’ve heard about the benefits of fish oil is for your heart, but did you know that
it may play an important role in your bodybuilding efforts as well? Fish oils has been shown to

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speed up recovery time, burn body fat, support testosterone levels, and promote muscle
growth.

4. Vitamins B-12 & B-6

Both B-6 and B-12 vitamins play a direct role in the metabolism of protein. They also work
together to produce red blood cells, and immune system cells, which are both vital to muscle
reparation and growth.

Some studies even suggest that as protein intake increases your intake of vitamin B-6 must also
increase to support the metabolism of the increased protein consumption. An interesting
concept to take note of when looking to pack on muscle.

5. Alpha Jym

This is a supplement that Gordon uses to help fuel testosterone production in his body. It
contains ashwagandha and fenugreek. Among many desirable benefits, ashwagandha has been
shown to reduce cortisol, boost testosterone production, and increase muscle mass and
strength. Fenugreek also boasts testosterone boosting properties, as well as having anti-
inflammatory effects.

6. N.O. Booster

This supplement is a pre-workout powder that gives Gordon a boost prior to hitting the gym.

An N.O. booster enhances nitric oxide production, increasing blood flow and providing extra
power for your workouts.

7. BCAA’s

BCAA’s may be one of the most recognizable supplements in the weight room. You can
consume them before, during, or after a training session. They can boost workout performance,
help build muscle, and aid in recovery. BCAA’s are relatively inexpensive, and should definitely
have a place in your supplement line-up.

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 8. DHEA

The adrenal glands produce dehydroepiandrosterone, or DHEA, the most plentiful hormone in
your bloodstream.

DHEA produces sufficient amounts until around age 25, but levels drop to about one tenth of
that production by age 80. DHEA boosts the body’s ability to produce testosterone, the
hormone that plays a crucial role in building muscle.

9. Iron

Iron is instrumental in how efficiently our body uses oxygen during training and muscle
building. Iron is essential for our muscles to be performing at optimal levels.

Low levels of iron can cause a number of unwanted issues within the body, including fatigue,
lowered immunity, and difficulty focusing.

Getting plenty of iron helps you fight fatigue, leading to improved performance in the gym.

10. Papaya Digestive Enzymes

The importance of efficient digestion may be understated when it comes to body building. All of
these things we’re putting in our body must be absorbed to reap their benefits.

Papaya enzymes have been shown to have desirable effects of all kinds on the body such as
anti-inflammatory properties, improving heart health, and it’s loaded with anti-oxidants. But
perhaps its most appealing quality to body builders is its ability to break down protein.

Supplementing with papaya enzymes can make protein easier to digest. In turn, this may boost
your ability to add muscle mass.

NOTE: As with any fitness and nutritional program, you should always consult with a physician
before beginning a new schedule of supplements and exercises. This will not only ensure
optimal results, but keep you safe and healthy in the process.

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 Simple Recipes

Now that you’ve seen some of Gordon and Nathalia’s diet hacks to optimize gains, let’s put
some of them in to practice with a few of their favorite concoctions. These go-to recipes keep
Gordon fed and help him to continually pack on mass!

Tuna and Cheese on Rice Cake Brekky

Serves: 1

Ingredients:
● 2 rice cakes
● 2 large tomato slices
● Parmesan cheese to taste
● A dash of salt
● ½ can of tuna in water

Directions:
1. Place rice cakes on a plate
2. Evenly divide a half can of tuna flakes on top of each rice cake. Spread evenly.
3. Place one tomato slice on top of each rice cake. Season with a dash of salt.
4. Sprinkle Parmesan cheese on top.
5. Melt cheese in the toaster oven for 5 minutes (optional).

TIP- You can also store in meal prep storage containers (untoasted) to have ready for
breakfast.

Nutrition Information:
Calories per serving: 229; Protein: 23.6g; Fat: 7.0g; Carbs: 18.4g

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Gains in a Bowl

Serves: 1

Ingredients:
● One container of yogurt
● One small bag of oatmeal
● One scoop of protein powder
● One whole sliced banana
● A spoonful of peanut butter
● ½ cup of almond milk
● a squeeze of honey

Directions:
1. In a regular-size bowl, add the ingredients in the order mentioned above.
2. Use a spoon to mash all these ingredients until they are well mixed.

Nutrition Information:
Calories per serving: 713; Protein: 45.4g; Fat: 21.3g; Carbs: 91.7g

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Glutamine-PB & Oats Snack

Serves: 1

Ingredients:
● 1 medium banana
● 1 small packet of oatmeal
● 1 tsp glutamine powder
● A squeeze of honey
● 1 spoonful of peanut butter

Directions:
1. In a meal prep container, around 3x5-inches. Mash the banana on the bottom and
spready evenly.
2. Add a squeeze of honey on top.
3. Sprinkle glutamine powder evenly on top.
4. Sprinkle oats evenly on top.
5. Add peanut butter and leave on. Cover and let oats soak the moisture until it gets soggy.
6. When ready to eat, mix well until peanut butter is fully incorporated. Enjoy.

Nutrition Information:
Calories per serving: 349; Protein: 8.4g; Fat: 10.2g; Carbs: 62.1g

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Coconut protein pancakes

Serves: 1

Ingredients:
• 2 egg whites
• 1/2 cup cottage cheese
• 1 cup of 1% milk
• 1 teaspoon of coconut extract
• 1/3 cup 100% whole wheat flour
• 1 teaspoon of coconut oil
• 1 scoop of whey protein powder

Directions:
1. Mix all ingredients in a blender until smooth.
2. Scoop/pour into a frying pan in pancake-size medallions
3. Cook over medium heat and until brown on both sides of the pancake
4. Top with strawberries, blueberries, and/or bananas (optional)
5. Store in meal prep container and refrigerate until ready to use.

Nutrition Information:
Calories per serving: 563; Protein: 48.5g; Fat: 18.4g; Carbs: 52.7g

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Nathalia’s Lime Tuna & Pasta Bowl

Serves: 1

Ingredients:
● 1 cup cooked rotini (or your favorite pasta)
● ¾ of a can of tuna in water
● 1 tsp Extra virgin olive oil (1 tsp)
● ½ Lime, squeezed

Directions:
1. In a meal prep storage container, evenly spread pasta.
2. Add tuna
3. Drizzle with olive oil
4. And squeeze half a lime on top. Cover and refrigerate until ready to eat.

Nutrition Information:
Calories per serving: 306; Protein: 27.9g; Fat: 4.1g; Carbs: 40.9g

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Baja Mahi-mahi Fish Tacos

Serves: 2

Ingredients:
• 2 Mahi-mahi fillets
• 1 pack fajita reduced-sodium seasoning
• 2 cups shredded green cabbage
• Lime, halved
• 3 teaspoons cilantro leaves
• 2 whole wheat tortillas
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons guacamole
• 2 tablespoons reduced-sodium salsa

Directions:
1. Grill the fish.
2. With the exception of the tortillas combine all other ingredients in a bowl, and squeeze
the lime on top.
3. In two meal prep containers, add a fish filet in each container.
4. Break the fish up and top evenly other combined ingredients. Cover and store until
ready to eat.
5. To serve, heat the tortilla in microwave, spoon the ingredients from the container into
the center of tortilla, fold in half, and enjoy.

Nutrition Information:
Calories per serving: 403.5; Protein: 44.7g; Fat: 10.5g; Carbs: 33.3g

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Chicken Vermicelli Brown Rice

Serves: 2

Ingredients:
• 1 tablespoon margarine
• 1 cup brown rice
• 2 tsp olive oil
• 1/2 cup vermicelli pasta
• 2 cups water
• 1-lb skinless and boneless chicken breasts
• 1 teaspoon dried parsley
• 1 cup mushrooms, sliced
• 2 garlic cloves, chopped
• 1 cup broccoli, cut
• ½ cup cashew nuts, crushed
• 1 teaspoon low-sodium soy sauce

Directions:
1. Soak vermicelli noodles in bowl of hot water for about 10 min. Drain and leave in bowl.
2. Heat olive oil and margarine in a large skillet over medium high heat. Add chicken and
pan fry for 4 minutes per side. Once the chicken is cooked, transfer to a chopping board,
and with two forks shred the chicken. Return shredded chicken to pan and cook for 2
minutes more.
3. Stir in mushrooms, broccoli, parsley, and garlic. Sauté for 1 minute. Add some water to
wet the pan.
4. Add noodles to pan and a couple drops of soy sauce. Sprinkle the cashew nuts on top.
And cook until noodles are soft.
5. Evenly divide into meal prep containers and then refrigerate until ready to use.

Nutrition Information:
Calories per serving: 784; Protein: 60.0g; Fat: 32.6g; Carbs: 62.7g

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Beefy Cabbage Bowls

Serves: 4

Ingredients:
● ½ teaspoon paprika
● 1 cup beef broth
● 1 cup cauliflower rice
● 1 garlic clove, minced
● 1 medium head cabbage, cored and chopped
● 1 tablespoon dried marjoram
● 1-pound lean ground beef
● 2 tablespoon raisins
● 8-ounces tomato sauce
● Cooking spray
● Salt and pepper to taste

Directions:
1. Place a nonstick pot on medium high. Spray with oil and add the beef. Season with salt
and pepper. Cook the beef until it is browned, around 10 minutes.
2. Add the garlic and marjoram. Cook for 5 minutes.
3. Add the tomato sauce, beef broth, paprika and raisins. Mix well and bring to a boil.
4. Cover and cook on medium for 5 minutes.
5. Add the cauliflower rice and cabbage and cook for 5 minutes while covered.
6. Let it cool. Evenly divide into suggested servings and place in meal prep containers.

Nutrition Information:
Calories per serving: 313; Protein: 33.9g; Fat: 13.2g; Carbohydrates: 15.8g

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Cheese Chips Snack

Serves: 4

Ingredients:
● 8 oz. cheddar cheese, provolone cheese, or edam cheese, in slices
● ½ tsp paprika powder

Directions:
1. Line baking sheet with foil and preheat oven to 400oF.
2. Place cheese slices on baking sheet and sprinkle paprika powder on top.
3. Pop in the oven and bake for 8 to 10 minutes. (Check when timer reaches 6 to 7 minutes
so as not to burn cheese)
4. Let it cool. Evenly divide into suggested servings and place in meal prep containers.

Nutrition Information:
Calories per serving: 228; Protein: 13.0g; Fat: 19.0g; Carbohydrates: 2.0g

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No Cook Coconut and Chocolate Bars

Serves: 6

Ingredients:
● 1 tbsp Stevia
● ¾ cup shredded coconut, unsweetened
● ½ cup ground nuts (almonds, pecans, or walnuts)
● ¼ cup unsweetened cocoa powder
● 4 tbsp coconut oil

Directions:
1. In a medium bowl, mix shredded coconut, nuts and cocoa powder.
2. Add Stevia and coconut oil
3. Mix batter thoroughly
4. In a 9x9 square inch pan or dish, press the batter and freeze for 30-minutes
5. Evenly divide into 6 servings and place in meal prep containers.

Nutrition Information:
Calories per serving: 148; Protein: 1.6g; Fat: 7.8g; Carbohydrates: 2.3g

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Homemade Trail Mix Snacks

Serves: 8

Ingredients:
● ½ cup salted pumpkin seeds
● ½ cup slivered almonds
● ¾ cup roasted pecan halves
● ¾ cup unsweetened cranberries
● 1 cup toasted coconut flakes

Directions:
1. In a skillet, add almonds and pecans and toast for 2-3 minutes.
2. Once cooled, in a large re-sealable plastic bag, combine all ingredients.
3. Seal and shake vigorously to mix.
4. Evenly divide into suggested servings and store in airtight meal prep containers or Ziploc
bags.

Nutrition Information:
Calories per serving: 184; Protein: 4.4g; Fat: 14.4g; Carbohydrates: 13.0g

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Chicken Puttanesca

Serves: 4

Ingredients:
● ¼ cup extra virgin olive oil
● ½ cup assorted Italian olives, pitted and coarsely chopped
● ½ tsp crushed red chili flakes
● 1 lb fresh tomatoes, diced
● 1 small red onion, diced
● 4 boneless chicken breasts
● 4 pieces boneless anchovy filets, coarsely chopped
● 4 pieces garlic cloves, minced
● Pepper and salt to taste
● 2 large carrots, peeled and cut into 2-inch lengths

Directions:
1. Heat a large skillet on high heat
2. Prepare chicken breasts with olive oil, salt and pepper
3. Sear chicken on hot skillet around 2 minutes per side or until golden brown.
4. Lower temperature to medium-low, cover and cook until juices run clear. Around 6-8
minutes
5. Remove from pan and transfer chicken to a platter
6. In the same skillet on medium heat, sauté chili flakes, capers, olives, anchovies, onions,
carrots, garlic and remaining oil for 2 to 3 minutes.
7. Add tomatoes and season with pepper and salt. Increase heat to high and cook until
sauce thickens and carrots are soft. Around 15 minutes.
8. Pour sauce on top of chicken.
9. Let cool. Evenly divide into suggested servings and place in meal prep containers.

Nutrition Information:
Calories per serving: 349; Protein: 33.0g; Fat: 21.0g; Carbohydrates: 7.0g

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Roasted Herbed Veggies

Serves: 2

Ingredients:
● ¼ cup pepita seeds
● ¼ teaspoon salt
● ½ cup cherry tomatoes
● 1 green bell pepper, chopped
● 1 red bell pepper, chopped
● 1 teaspoon cumin
● 1 teaspoon dried oregano
● 1 yellow bell pepper, chopped
● 4 tablespoon olive oil
● 6 cups kale leaves, chopped

Directions:
1. Lightly grease a cookie sheet and preheat oven to broil on low.
2. In a large bowl, mix salt, cumin, oregano, and olive oil.
3. Add remaining ingredients and toss well to coat.
4. Place on prepared sheet and broil for 4 minutes. Remove from oven, toss or turnover
and return to oven for another 3 minutes.
5. Let it cool, evenly divide into suggested servings, and store in meal prep ready
container.

Nutrition information:
Calories per serving: 380; Protein: 8.6g; Fat: 35.8g; Carbohydrates: 13.8g

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 1-Week Meal Plan

Breakfast Snack Lunch Snack Dinner

Monday Coconut No Cook Chicken Glutamine- Baja Mahi-
protein Coconut and Vermicelli PB & Oats mahi Fish
pancakes Chocolate Brown Rice Snack Tacos
Bars

Tuesday Gains in a Homemade Nathalia’s Cheese Chips Beefy

Bowl Trail Mix Lime Tuna & Snack Cabbage
Snacks Pasta Bowl Bowls

Wednesday Tuna-Cheese Cheese Chips Roasted Glutamine- Baja Mahi-

on Rice Cake Snack Herbed PB & Oats mahi Fish
Brekky Veggies Snack Tacos

Thursday Gains in a Cheese Chips Beefy No Cook Chicken

Bowl Snack Cabbage Coconut and Vermicelli
Bowls Chocolate Brown Rice
Bars

Friday Coconut No Cook Chicken Glutamine- Beefy

protein Coconut and Puttanesca PB & Oats Cabbage
pancakes Chocolate Snack Bowls
Bars
Saturday Gains in a Homemade Roasted No Cook Cheat Meal
Bowl Trail Mix Herbed Coconut and
Snacks Veggies Chocolate
Bars

Sunday Tuna-Cheese No Cook Beefy Cheese Chips Chicken

on Rice Cake Coconut and Cabbage Snack Puttanesca
Brekky Chocolate Bowls
Bars

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 How to Get Swole as a Grappler- List of Exercises

Although the diet is incredibly important in gaining muscle mass, exercise is equally paramount
to this process. To see gains, you have to put in the work.

Here Gordon demonstrates the exercises in this program so that you can see the form and get
acquainted with them before you start your routine.

Note: Depending on your fitness level, you may not be able to do certain exercises, or may
need to work up to them.

Chest Exercises

1. Floor Dumbbell Chest Press

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2. Dumbbell Flies

3. Reverse Bench Press

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4. Bench Press

5. Resistance band flies

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6. Neutral bar chest press (wide grip)

7. Neutral bar chest (close grip)

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Back Exercises
1. Trap bar deadlift

2. Standing T-bar rows

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3. Pullups

4. Assisted chin-ups

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5. Dumbbell Rows

6. Standing resistance band pulldowns

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7. Barbell rows (wide grip)

8. Dumbbell shrugs

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 9. Behind the back-barbell shrugs

Shoulder Exercises
1. Seated lateral raises

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2. Standing front raises

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3. Standing one-arm resistance band lateral raises (repeat with the
other arm)

4. Seated Arnold shoulder press

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5. Seated regular shoulder press

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6. Standing reverse Pullups

7. Seated incline db front raises

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8. Standing rear delt raises

9. Standing plate raises

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10. Pullup presses with smaller weight plate

11. Standing t-raises with 2 small weight plates

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Bicep Exercises
1. Standing db bicep curls

2. Seated incline db curls

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3. Standing ez bar curls

4. Back on the wall neutral grip db curls

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 5. Standing concentration curls on incline bench

Triceps Exercises
1. Skull Crushers

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2. Ez bar press

3. Dumbbell kickbacks

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4. Incline diamond pushups

1. Hips up diamond pushups

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2. One arm resistance band triceps pushdown

3. Seated db overhead triceps extensions (one db version)

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4. Bodyweight triceps extensions (plank position version)

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Leg Exercises
1. Walking lunges with empty barbell

2. Regular Barbell squats

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 How to Get Swole as a Grappler- Sample Workout
Schedule for 3 Different Fitness Levels

It’s time to start working out.

If this is a new venture for you, we recommend that you don’t begin by hitting the gym 6 days a
week immediately. Begin with 3 days a week, providing yourself with a rest day in between
each workout. Remember, Gordon is a professional athlete, he trains Brazilian jiu-jitsu 7 days a
week, and lifts weights 6 days a week. This is his lifestyle, and his career. As he states in the
video, you must adapt this program to your individual lifestyle and schedule. You have all the
tools Gordon has used to achieve his goals here, use them as a guide, and put them to work in a
manner that fits your needs!

ENJOY!

Directions
Beginner (less than 1 year of workout experience): Train 3 times per week (Rest a day in-
between training sessions)

Intermediate (1-3 years of consistent workout experience): Train 3-4 times per week

Advanced (3+ years of consistent workout experience): Train 5-6 times per week

Exercise Routines for 3 Different Levels

Beginners
REMEMBER: When beginning this program, you will have to experiment with weight. You
should be able to complete each set without failing. We want to exhaust the muscle but not
cause it to fail. Begin with a weight that will allow you to add an additional 5-10 Lbs. after each
set. This will challenge your muscles, but again, not to failure. You can also adjust your rest

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periods. Typically, a shorter rest period during the first 2 sets works well, as the weight and
difficulty increase the rest period can also increase. Experiment with rest periods of 1-4
minutes.

Sample Exercise Routine 1 LEVEL: Beginner Focus: Chest/Triceps

● Bench Press - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Dumbbell Kickbacks - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Dumbbell Flies - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Skull Crushers - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Hips-up Diamond Push-Ups - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Resistance Band Flies - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets

*You can add a bit of difficulty and a strong finish by super setting the final 2 exercises.
Perform a set of hips-up diamond push-ups and immediately follow with a set of pull-ups or
assisted pull-ups, then take your rest period.

Sample Exercise Routine 2 LEVEL: Beginner Focus: Back/BIceps

● Trap Bar Deadlift - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Standing EZ bar curls - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Standing T-Bar Rows - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Back on Wall Neutral Grip Dumbbell curl - 3 sets of 8-12 repetitions Rest 2-3 minutes in
between sets
● Chin-ups/Assisted Chin-ups - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Dumbbell Shrugs - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets

Sample Exercise Routine 3 LEVEL: Beginner Focus: Shoulders/Legs

● Regular Barbell Squats - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Seated Regular Shoulder Press - 3 sets of 8-12 repetitions Rest 2-3 minutes in between
sets
● Standing Plate Raises - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Standing Rear Delt Raises - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Walking Lunges - 3 sets of 8-12 repetitions Rest 2-3 minutes in between sets
● Standing One Arm Resistance Band Lateral Raises - 3 sets of 8-12 repetitions Rest 2-3
minutes in between sets

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With a schedule of training 3 days per week, we will want to emphasize working more muscle
groups per session with a strong focus on pushing, pulling, and working our biggest muscle
groups first. If you’re able to increase your workout from 3-4 days a week, we can begin to
separate the sections of the body into more focused training sessions. Which we will do in the
next section.

Intermediate
Here, in the intermediate sample workout, we add another day to our training, and also add
volume. Adding an additional day will allow us focus on training specific body parts a bit more.

Sample Exercise Routine 1 LEVEL: Intermediate Focus: Chest/Triceps

● Reverse Bench Press - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Dumbbell Kickbacks - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Neutral Bar Chest Press (close grip) - 3 sets of 10-15 repetitions Rest 2-3 minutes in
between sets
● Seated Dumbbell Overhead Triceps Extensions - 3 sets of 10-15 repetitions Rest 2-3
minutes in between sets
● Incline Diamond Push-Ups - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Resistance Band Flies - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets

*You can add a bit of difficulty and a strong finish by super setting the final 2 exercises.
Perform a set of hips-up diamond push-ups and immediately follow with a set of pull-ups or
assisted pull-ups, then take your rest period.

Sample Exercise Routine 2 LEVEL: Intermediate Focus: Back/Biceps

● Barbell Rows (wide Grip) - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Standing Dumbbell Bicep Curls - 3 sets of 10-15 repetitions Rest 2-3 minutes in between
sets
● Behind the Back Barbell Shrugs - 3 sets of 10-15 repetitions Rest 2-3 minutes in
between sets

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 ● Seated Incline Dumbbell Curl - 3 sets of 10-15 repetitions Rest 2-3 minutes in between
sets
● Pull-Ups - 3 sets of 10 -15 repetitions Rest 2-3 minutes in between sets
● Back On the Wall Neutral Grip Dumbbell Curls - 3 sets of 10 -15 repetitions Rest 2-3
minutes in between sets

Sample Exercise Routine 3 LEVEL: Intermediate Focus: Shoulders

● Seated Arnold Shoulder Press - 3 sets of 10-15 repetitions Rest 2-3 minutes in between
sets
● Standing Reverse Pull-ups - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Standing T- Raises with 2 Small Plates - 3 sets of 10-15 repetitions Rest 2-3 minutes in
between sets
● Standing Rear Delt Raises - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Standing Plate Raises - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Standing One Arm Resistance Band Lateral Raises - 3 sets of 10 -15 repetitions Rest 2-3
minutes in between sets

Sample Exercise Routine 4 LEVEL: Intermediate Focus: Legs/Arms

● Regular Barbell Squats - 3 sets of 10 -15 repetitions Rest 2-3 minutes in between sets
● Incline Diamond Push-ups - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Walking Barbell Lunges - 3 sets of 10-15 repetitions Rest 2-3 minutes in between sets
● Standing Concentration Curls on Incline Bench - 3 sets of 10-15 repetitions Rest 2-3
minutes in between sets
● Bodyweight Triceps Extensions (plank position) - 3 sets of 10-15 repetitions Rest 2-3
minutes in between sets
● Standing EZ Bar Curls - 3 sets of 10 -15 repetitions Rest 2-3 minutes in between sets

Advanced

OK, now we’re getting in to deep water. This is Gordon Ryan territory. Remember, Gordon
spends 2 - 2.5 hours in the weight room 6 days a week. His weight training is often sandwiched
in between 2 intense and focused Brazilian jiu-jitsu sessions as well. This is the schedule of a

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career athlete. It’s also the kind of training that assisted him in becoming one of the best
grapplers to ever walk the earth. Training 5-6 days a week will allow you to place a great
amount of focus on specific muscle groups. Gordon makes mention of adding drop-sets. The
addition of drop sets to these exercises will enhance fatigue and spark new growth.

Sample Exercise Routine 1 LEVEL: Advanced Focus: Chest/Triceps

● Neutral Bar Chest Press (wide grip) - 4 sets of 20 repetitions Rest 1-3 minutes in
between sets
● Skull Crushers - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Dumbbell Flies - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Dumbbell Kickbacks - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Resistance Band Flies- 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Inclined Diamond Push-Ups - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

Sample Exercise Routine 2 LEVEL: Advanced Focus: Back/Biceps

● Trap Bar Deadlift - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing Dumbbell Bicep Curls - 4 sets of 20 repetitions Rest 1-3 minutes in between
sets
● Dumbbell Rows- 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Back on the Wall Neutral Grip Bicep Curls - 4 sets of 20 repetitions Rest 1-3 minutes in
between sets
● Dumbbell Shrugs- 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing Resistance Band Pulldowns - 4 sets of 20 repetitions Rest 1-3 minutes in
between sets

Sample Exercise Routine 3 LEVEL: Advanced Focus: Legs

● Regular Squats - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

● Walking Barbell Lunges - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Trap Bar Deadlift - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

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Sample Exercise Routine 4 LEVEL: Advanced Focus: Shoulders

● Seated Regular Shoulder Press - 4 sets of 20 repetitions Rest 1-3 minutes in between
sets
● Standing Reverse Pull-Ups - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Seated Incline Dumbbell Front Raise - 4 sets of 20 repetitions Rest 1-3 minutes in
between sets
● Standing T Raises with Smaller Plates - 4 sets of 20 repetitions Rest 1-3 minutes in
between sets
● Standing Plate Raises - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing Rear Delt Raises - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

Sample Exercise Routine 5 LEVEL: Advanced Focus: Arms

● Standing EZ Bar Curls - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Skull Crushers - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing Concentration Curls on Incline Bench - 4 sets of 20 repetitions Rest 1-3 minutes
in between sets
● EZ Bar Press - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing Dumbbell Bicep Curls - 4 sets of 20 repetitions Rest 1-3 minutes in between
sets
● Bodyweight Triceps Extension (plank position)- 4 sets of 20 repetitions Rest 1-3 minutes
in between sets

Sample Exercise Routine 6 LEVEL: Advanced Focus: Full Body Push/Pull

● Bench Press - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

● Barbell Rows (wide Grip) - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Reverse Bench Press - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Trap Bar Deadlift - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Floor Dumbbell Press - 4 sets of 20 repetitions Rest 1-3 minutes in between sets
● Standing T-Bar Rows - 4 sets of 20 repetitions Rest 1-3 minutes in between sets

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Gordon sometimes does as many as 40 repetitions in a set. Experiment with your limits but as
stated before, listen to your body!

Helpful Workout Tips

• Try not to go to failure (stop 2-3 reps before failure)

• Establish mind-muscle connection to make stay focused on the task and foster optimal
gains (e.g., Think about the muscle working while performing the movement)

• A superset can be great when time is of the essence.

• Add drop-sets to enhance fatigue and spark new growth. A drop set is the gradual
decrease of weight. Gordon sometimes performs a drop set after he has completed his
working sets to enhance muscle fatigue

• Time under pressure causes new growth. Consider doing some sets with a slower
cadence. For example, doing a pull=up, holding at the top for 2 seconds, and then
lowering down slowly over the span of 3-5 seconds

• When you’re cutting weight, cut your rest periods down to keep the heart rate high

• When the goal is to pack on size, shoot for longer rest periods in between sets

• Don’t do the exact same workout twice. Change things up each workout to keep body
guessing, which helps you overcome plateaus and spark new growth

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