Bodybuilding Science: The Formula

of Hypertrophy

Optimize Training, Exercises, and

Nutrition to Stimulate Maximal
Muscle Growth

(Kevin P. Hunter)
Bodybuilding Science: The Formula of Hypertrophy - Optimize
Training, Exercises, and Nutrition to Stimulate Maximal Muscle
Growth
Copyright ©2017 by (Kevin P. Hunter)
All rights reserved. No part of this book may be reproduced or
transmitted in any form or by any means without written
permission from the author.
 Table of Contents
INTRODUCTION

CHAPTER 1 – HORMONES, HORMONES, HORMONES

Body and Mind Transformation: Hormones

CHAPTER 2 – DIET AND NUTRITION FOR A HEALTHY

BODYBUILDER
A Combination that Promises Success
How to create a Bodybuilding Diet Plan

CHAPTER 3 – BODYBUILDING PRINCIPLES

Principle No.1
Principle No.2
Principle No. 3
Principle No. 4
Principle No. 5
Principle No. 6
Principle No. 7
Principle No. 8
Principle No. 9
Principle No. 10
Principle No. 11

CHAPTER 4 – BODYBUILDING PROGRAM

Full Body Training Benefits
Split Training benefits
Before Starting
Full Body Program
3-day Split Program

CHAPTER 5 – UNDERSTANDING MUSCLE GROUPS AND

EXERCISES
Upper Body Muscles
1. Shoulders
2. Back
 3. Chest
4. Arms
5. Abdominal Muscles
6. Lower Body

CHAPTER 6 – BOOSTING MUSCLE GROWTH WITHOUT

STEROIDS
Amino Acids
Other Natural Busters
Deer Antler Velvet

BONUS CHAPTER
Pre-workout Smoothies
Post-workout Smoothies

CONCLUSION
 Introduction
Becoming part of bodybuilding society can be an intimidating experience for
most of us even on the first visit to the gym. You see big lean, muscular men
with a serious attitude training intensely. When you hear most of the
vocabulary they use, at first it will seem like an alien language. Thus, you
should learn everything before you set foot in your gym, not just to avoid the
daunting experience, but also because you will start to train without an
increased chance of injury.

Keep in mind that bodybuilding is a lot more than just oiled up muscular men
flexing their muscles until they pop up. It is an art. It is perfected with sincere
effort combined with months of training, dedication, and knowledge. Having
the right guidance is an essential aspect since it will provide you with success
without experiencing failure. Fortunately, now you already have this book.

If you truly want to have a muscular and lean body without any obstacles,
this book is for you. You will expand your knowledge beyond training. First,
you will learn about your body and understand more about its functioning;
this will help you connect with and listen to it. You won't get any results if
you work against nature.

If you search for shortcuts, you won’t find them. There is no one secret or a
magic pill that will help you achieve your goal. All you need to do is set
realistic goals and adhere to the training and nutrition guide.
 Chapter 1 – Hormones, Hormones,
Hormones
First things first: you should learn how your body works before engaging in
any training. Knowing its signals will help you realize the need for any
special food to boost your performance. Let’s start with hormones. Hormones
are responsible for everything that happens--for muscle growth as well as
health. It doesn’t make any sense to ignore your health. Being unhealthy
means less energy, little willpower, and low self-esteem. You won’t have the
most important motivators to push you further toward your goal.

What are hormones? Why are they important for your muscles and health?
Which ones should you look out for? What happened if you have lower or
higher levels? How does one boost hormones naturally? All these questions
are answered without getting too much into physiological science. This book
is simplified and easy to understand with even easier tips to follow.
Body and Mind Transformation: Hormones

You already know that exercise and healthy eating is fundamental to the way
you look and feel. Hormones control our lives from every aspect. It affects
the metabolism, body, appetite, how much you weigh, how much fat and
muscle you have; and it affects energy levels, emotions, and mood.

When everything is balanced, metabolism will be improved as well as

energy. This is why people who have a fast and healthy metabolism burn
calories more efficiently. Those with a have slower metabolism shows extra
fat on the hips and/or stomach. Burning calories faster means higher energy
levels that you need for a productive day.

There are many hormones and they all work together in a system; but since I
am not here to teach you biology, I am going to tell you about those that
affect your muscles, weight, and health.

What are hormones?

Particular cells release hormones that affect other cells in the body. All
organs create hormones; they travel through the blood and other fluids in the
body. These hormones are affected by the food we eat and the lifestyle we
live. Understanding which has the most effect on muscle growth and weight,
and learning what food affects them, will bring you success in bodybuilding
and any other type of training you might do.

At first, you might be surprised why I have started off with hormones as a top
priority; but yes, they are that important. They are all about fat loss, muscle
growth, and overall health. It is essential to learn everything you can about
hormones in order to change your body.

There are two types of hormones: anabolic and catabolic. The anabolic builds
up the body while the catabolic breaks down the body. In bodybuilding
vocabulary, this means anabolic hormones help in building up muscles and
catabolic means the inverse or muscle loss.
Here are the sic hormones that play the principal role in muscle growth and
fat loss. I am going to explain all about their function and, most importantly,
how to use them to increase your workout performance:

Testosterone
GH – growth hormone
Insulin
Thyroid hormone
Cortisol
Estrogen

Testosterone

Testosterone is known as the male hormone since it stimulates male

characteristics. Both women and men have this hormone, just in different
amounts; men have a lot more. It serves an essential role in our body in terms
of bodily and sexual development, behavioral and metabolic characteristics,
and a lot more.

This male hormone is produced in the testes and also the adrenal glands.
After it is secreted into the blood, about 97% is bound to globulin and
albumin (proteins).

This binding has three purposes:

It serves as a storage depot or reservoir used to dispose of fluctuations

in the plasma testosterone.
 It protects the testosterone from the kidneys and liver, from being
degraded.
Testosterone becomes soluble so that it can be easily transported by the
blood.

The other small percentage of testosterone is not bound to the plasma and
thus it is known as free testosterone. It interacts with cells and causes
physical changes.

When it comes to regulation of T levels, it is controlled by two factors: the

plasma protein binding capacity and the total T levels in the blood. This
means that when the binding capacity increases, the free testosterone lowers.
This is why certain T supplements and certain drugs can reduce its capacity
and there is freer testosterone.

Even when we were embryos, T levels had the final word for us being male
or female. For males, testosterone production lasts until ten weeks after birth
and when puberty arrives, it stops. This is the time when the levels are
through the roof. In this period, men show are surprisingly different from
women looking from many angles such as body weight and muscle
formation, drawing them to more aggressive sports like football. It is sad that
testosterone starts to decline after 30 years of age, and by the time we turn
70-80, one-third of it is gone.

Here is how testosterone makes all the difference:

Growth of testes, scrotum, and penis during puberty

Enlargement of the voice box – larynx-- with the result being a deeper
voice
 Formation of sperm
Hair growth – face, chest, pubic area (and for some men the back)
Increased skin darkness and thickness
Increased sex drive
Increased metabolic rate
Increased blood volume and higher number of red blood cells
Kidneys retain water and sodium
Increased muscle protein, which means muscle mass is increased
Muscle glycogen gets broken down less during exercise
Bones retain calcium
Sebaceous glands (sweat) are increased and in some cases result in acne
Promotes strengthening and narrowing of the pelvis

These are just a few illustrative testosterone functions; there are many other
effects on the body not listed here. I now want to inform you about the role of
testosterone on bodybuilding.

Low Testosterone

Since testosterone is responsible for many functions, when decreased it can

result in significant psychological and physical changes. The low limit of T in
men is 300 ng/dL and the upper limit is 1000-1200 ng/dL. But how do see the
first signs of low T before even getting checked? What causes low T?

Sign 1 – Sexual Function

Since testosterone decline is normal, many men worry that the time will come
when sexual performance and desire will be affected. But age is not always a
trigger of low T because that change happens slowly and low sex drive
doesn’t occur right away. However, there are three signs that your levels are
too low:

Reduced sex desire

Less spontaneous erections, like during sleep
Infertility

Do not mix up low T with ED (erectile dysfunction). Testosterone only plays

a small role in this case. T therapy might help with ED, but it is not the cause.

Sign 2 – Physical Changes

You already know why this hormone is known as the male hormone because
it gives male characteristics. It increases body hair and muscle mass, and it
helps with the formation of strong and lean muscles. If testosterone is low,
these physical changes can happen:

Body fat is increased

Decreases mass and strength of muscles
Fragile bones
Less body hair
Tenderness/swelling in breast tissue
Increased fatigue
Hot flashes
Cholesterol metabolism is altered

Sign 3 – Sleep Disturbances

Despite the fact that low T can cause low energy, it can also cause sleep
problems like changes in sleep patterns and, in some cases, insomnia. On the
other hand, testosterone therapy can cause sleep apnea, which can also
disturb the sleep pattern. The overall changes in the body that lead to sleep
apnea can also be the cause of low T.

Sign 4 – Emotional Changes

In addition to physical changes, levels of T affect your emotions too. This

condition can lead to depression and a feeling of sadness. It can degrade
one’s overall sense of well-being. There are even cases where people have
problems with concentration and memory and experience lower self-
confidence and motivation.

Since T is the hormone that affects emotional regulation, depression is linked

to many men with low T levels. This can be the result of fatigue, lower sex
drive, and/or irritability.

Overall Signs and Symptoms of Low T

Physical:

Lack of energy, fatigue

Reduced muscle strength and mass
Increased body fat
Back pain
Reduced bone density/mass, increased chance of osteoporosis (more
prone to bone fracture)
Risk of heart attack
 High cholesterol
Refractory period is increased (increased time between sex, inability to
have more frequent sex)
Sperm count is reduced (infertility)
Gynecomastia (male breasts)

Mental:

Lower sex drive, libido is decreased

Difficulty concentrating, brain fog
Memory problems

Emotional:

Despair, hopelessness, sadness – depression

Ambition and motivation is decreased
Irritability (loss of patience, increased agitation, and anger)

Increasing Your T

Whether you go only with the signs you see or you get tested for your
testosterone levels (a simple blood test), there aren’t any shortcuts to achieve
your T goal. If you expect to get info about a magical supplement for your
muscles, then you are wrong. There aren't any. The best option is your way of
life. It is all about how you live. It all comes down to one simple thing,
changing your diet and lifestyle long-term. If you really want to have great T
levels and keep them that way, it is important to stick to your new lifestyle
and be happy.
Diet

I wanted to skip all other natural ways to increase testosterone because you
will be doing them with intense training. Testosterone will increase if you
control stress and sleep. In other words, it is important to have a healthy
lifestyle in order to get your T levels in check.

Diet is important when it comes to T production. The glands need special

minerals like magnesium and zinc to get production started and the Leydig
cells (in the testes) need cholesterol to create testosterone. Food such as
cabbage, cauliflower, and broccoli help increase T by removing estrogen
from the system. There isn’t a specific diet you can follow, but you can create
your own diet plan with ease. There are only a few foods to stick to:

Spinach – The best source of magnesium is spinach; not only does it increase
muscle development, but it also necessary for the reproductive function in
young and old, sedentary and active. Magnesium should be taken at 22mg per
lb. of body weight daily. As you increasing magnesium, you will be boosting
your magical T levels. So load up on leafy greens and not just spinach. Only
one cup of spinach (cooked) will give you nearly half of your daily
recommendation, and also it is twice what you will find in kale.

Oysters – Oysters are full of zinc, the mineral that will elevate testosterone
while it boosts another important hormone—the growth factor (more about
growth factor later). Trainers who take zinc supplements have shown
amazing results even in the first few weeks. It has the power to increase
testosterone levels as well as increase leg strength, even more than a placebo.
Eating only 6 oysters (on the half shell) will give you 33 mg zinc, which is
about three times more (12mg for an adult man).

Hot Sauce – Make it HOT! The hotter the pepper or pepper sauce, the more
testosterone you will have. Research has shown that the hotter you can eat it
means your T levels are good. It is also known to decrease belly fat and
increase the size of the sex organs. Many benefits come with simple hot
sauce.

Garlic – There is a compound in garlic that triggers the luteinizing hormone.

It is responsible for controlling testosterone production. Using garlic as an
addition to a high protein diet can increase T production. In actuality, 500mg
of onion or garlic per lb. each day will be enough to increase T levels by
300% in 20 days. Both onions and garlic contain the same chemical that
releases the specific hormone responsible for starting T production. Note that
fresh onion and garlic have more nutrients compared to powders.

Brazil Nuts – These nuts are special because they are rich in the trace mineral
selenium. Yes, it is a trace mineral, but Brazil nuts are the best source. It has
been proven that people who have trouble conceiving have also low T levels,
followed by low selenium levels. Those who increased selenium got their T
in check and were able to impregnate their partners.

You need 55-microgram of selenium each day and you can get about 90 mcg
in one Brazil nut. So don’t overeat! The upper limit for selenium intake is just
400 mcg; and if surpassed, it can cause toxicity. So, don’t go too nuts.

Broccoli – This veggie is cruciferous and all types of it are rich in indoles;
they are anti-cancer and boost testosterone production indirectly by releasing
and flushing excess estrogen from the body. As men age, estrogen increases
and testosterone decreases; indoles veggies will keep them in balance. Show
that you know how to take care of your system by eating indoles, Brussels
sprouts, cabbage, cauliflower or broccoli.

Eggs – The hormone boost you will get from an egg is actually from the yolk.
In fact. It has been proven that vegetarians have 12% less testosterone and
that a diet rich in cholesterol, mono-saturated and saturated fats will
definitely improve testosterone. How is that? It is simple: cholesterol creates
building blocks from which T is created.

So, you can enjoy a few eggs per week cooked in any way you want. To have
a balanced diet, eggs must be on your food timetable. Keep in mind quality
over quantity.

Growth Hormone

This hormone is similar to testosterone since it provides the same benefits: it

decreases fat and increases muscle mass. There is no need for any special diet
or changes in life to boost this hormone. All you need to do is exercise, eat
healthily, and sleep well. In no time, everything will be great and you will get
the boost you have been looking for.

With this hormone in check, you will be in a better mood and, of course, have
more energy, which will help you train more. When everything works in
sync, you will defiantly lose fat and gain muscle mass.

The growth hormone is produced while you sleep; and when you sleep less,
no matter the reason (mostly stress), it will lower production of this hormone.
What do you need to naturally boost the growth hormone?

Quality sleep every night (at least 8 hours)

Heavy weight training
Niacin supplements or adding food rich in niacin in your diet (1-3gr per
day)
Suppress any excessive production of insulin (limit carbs)

Insulin

The hormone secreted by the pancreas is insulin and its job is to transport
glucose or blood sugar to cells, which are later burned for energy. The second
and equally important function of insulin is moving amino acids for anabolic
action. It is no accident that too much insulin is a fat builder.

The pancreas plays an important role here because it secretes digestive

hormones and enzymes. It is located under the stomach and is connected to
the small intestine.

How is insulin connected to bodybuilding? It is simple, whether you are

resistant or not. A person can be less or more resistant to insulin or, in some
cases, sensitive the hormone. Depending on the conditions, it can become a
medical problem and an obstacle in building muscles and losing fat. The
conditions include:

Genetic predisposition
Emotional stress
Not enough dietary fat
Too much sugar intake
 No exercising
Obesity

Insulin will become and remain high when carbs are eaten in large amounts.
In time, cells will adapt to carbs so they will become resistant to the function.
Insulin will carry sugar to cells for energy. However, the excess not used for
energy will be turned into fat.

As a result of not being able to lose fat and build muscle, many health issues
can arise, such as cardiovascular disease.

Practicing intense weight lifting and training the body takes more carbs so
that their ingestion controls your energy. This means more than normal carb
intake is needed before and after training, about 50 grams before and about
60 grams after. Remember to keep your carbs moderate so that there won’t be
any remaining for fat storage.

Thyroid Hormone

The fourth important hormone for health and bodybuilding is the thyroid
hormone, which is responsible for regulating body temperature; it controls
the metabolism, our appetite, mood and energy levels. If it is underactive,
you will start to feel tired because your metabolism is slower and your energy
levels are lower.

As with any other hormone, stress can affect its normal performance. This
especially happens if you are constantly under stress. In this case, the
immune system won’t do its work properly and the body won’t be protected
against viruses, for example. Once the thyroid starts to slow down, the body
metabolism will start to store more calories as fat. Thus, a slower metabolism
means lower energy levels.

If you are suffering from an underactive thyroid hormone, the first sign will
be fatigue. I mean feeling tired all the time. (I was having problems with this
hormone and it is not good). No one has the motivation and energy to
exercise and even stick to a diet plan when you are often tired and neither
napping nor sleeping improves it. Other symptoms are muscle and joint
soreness, dry and itchy skin, slow hair growth or obvious shedding. Low
thyroid levels will cause a retention of fluids and result in face or eye
puffiness, and swelling of legs, feet or hands. The lower the levels of this
hormone, the higher the cholesterol production. Either a low or high level can
cause high blood pressure.

Improving the thyroid hormone:

Eat food rich in iodine like shellfish, seaweed, saltwater fish, cow's
milk and eggs.
Have a few cheat days, not for you, but for your thyroid. This will
allow the body to adjust to more regular food which will trick the
thyroid into boosting the metabolic rate. So, up your calorie intake once
every 10 days. On a cheat day, you can have 3 grams of carbs per
pound and an additional 15 grams of fat.

Cortisol

Cortisol is the stress hormone that might burn body fat, which is why you
might have heard that some bodybuilders deliberately over train just to
increase the levels of this hormone. However, its side effects are more
negative than positive.

Among many other functions, cortisol can shrink the thymus gland, the key
of immune system regulation. The immune cells will be shot down and
eventually die. As a result, you are going to be more prone to illness. In
addition, aside from affecting the immune system, the hormone might
promote diabetes, heart disease, fat gain, and muscle wastage. To sum up,
cortisol is the only hormone a bodybuilder doesn’t need to achieve success.

To lower cortisol and get the success you are pursuing, you should:

Minimize stress, avoid pointless and unnecessary arguments, and relax

often.
When you are dieting, you have to eat at least two post-workout foods
that are high in sugars like fat-free sweets, cookies, etc.
Reduce caffeine, because even one cup of coffee (200mg of caffeine)
can increase cortisol by even 30% in just one hour.
Sleep longer and deeper.
Keep your blood sugar stable and at normal levels.
Take supplements or consume food known to have stressbusting
properties like zinc, chromium, calcium, magnesium and antioxidants.
(As you can see, these are same as recommended testosterone food.)

Estrogen

Even though estrogen is known as the female hormone, it is also produced by

men, but in a lot lower volume. In point of fact, estrogen is as important as
testosterone. Estrogen helps in sperm production and bone maintenance.
When estrogen is at higher levels in men, it can be detrimental. Excess
estrogen can cause breast and prostate cancer and increase body fat.

Nature should always be in control and a male body can’t function properly
without estrogen. The ratio of testosterone to estrogen should be in balance. T
levels should remain high, but estrogen should be kept to minimal levels.

To make sure your estrogen levels are low, always:

Keep your body fat low because fat tissue will increase the enzyme
aromatase that turns T into oestrogen. In short, the fatter a body is, the
more aromatase it produces.
You can consider taking a supplement with a natural aromatase
inhibitor.
Consume a diet rich in cabbage, cauliflower, broccoli (the same
cruciferous veggies recommended to increase testosterone levels).
Limit alcohol consumption.

As you can see, all these hormones work together and bring the same results
to a bodybuilder; they help maintain energy levels, promote fat loss, and
build healthy and lean muscles. All this can be kept in control with a simple
new lifestyle that includes three main things: restful sleep, a stress-free life,
and a healthy diet. In keeping with the food recommendation for holding your
hormones in check, we are going to look at two healthy diets you can add to
your new bodybuilding and healthy lifestyle regime.
Chapter 2 – Diet and Nutrition for a
Healthy Bodybuilder
Dieters and people trying to lose weight are not the only ones who get hit by
a new type dieting that comes each year. With so many suggestions like low-
fat, low-carb, gluten-free, etc., you just can’t decide if you need to focus only
on protein or on a whole new diet plan.

I understand your problem; I was in your shoes once. Since I was always
changing my diet, lasting results were hard to get. I was going months before
I could see new muscles building up. The problem was that my body got
confused and didn’t know how to configure itself to take the essential
nutrients and proteins it needed to stay healthy and still build muscles.

I stopped listening to people, other bodybuilders, and posts on social media

about diets; rather, I started to listen to my body and undertook research to
see which diet or a combination of diets would bring me closer to my
targeted goal.

After intense research and one month into my new diet plan, I started to
notice the results I had been searching for.
A Combination that Promises Success

The paleo diet, intermittent fasting, and soup cleansing. Yes, these three in
combination will do wonders. How is this possible? It is simple; let’s first see
the characteristics of each diet.

1. Paleo Diet

The paleo diet is focused on eating meat, which means it is one of the best
diets that will provide the best protein source. Unlike a low- or no-carb diet,
the paleo diet doesn’t restrict carbs, but it only focuses on natural carbs found
in fruit. Even when you will need more carbs before or after training, you
will be getting them from fruit and not artificial sweeteners.

The paleo diet focuses on meat and is built on the fact that our ancestors had
lived about 140 000 years without any farming and their food was based on
what they could catch or gather on the road. Just 10,000 years ago, when
people started to settle down and form a society, farming was the practice that
led us to eat grains, drink milk beyond infancy, and eat food that needed
cultivation to grow.

But only 1,000 years is not enough for our genetics to get used to this type of
eating, which is why we have become more obese and unhealthy whereas our
hunter-gatherer's ancestors were muscular and full of energy. And so they
thrived.

The paleo diet is not something difficult to remember; it is simple and

amazing; delicious meals can be made. There are a few tips to follow when
on this diet:

It is a meat-based diet, but this doesn't mean that veggies are ignored.
Make sure that you eat a lot of veggies with each meal. Focus on the
veggies that will increase your hormones and keep them in balance so
that you can get lean muscles.
Even your first meal should be filled with fat and protein instead of
carbs and grains. Instead of eating dietary cereal as your first meal of
the day, eat foods rich in protein like bacon, eggs, beef, and fish. Here
is a simple casserole: take some steamed cauliflower and broccoli,
shred it, add 6 eggs and some bacon, mix well and toss it in a baking
pan (shallow) and bake for 30-45 minutes in a preheated oven.
Eat until you no longer feel hungry. If you eat and stop, but you are still
hungry, you will find yourself opening your fridge every second
searching for something to eat.
Make sure that the meat you will consume is grass-fed and
unprocessed.
The fish you eat should be caught in the wild
Eggs must come from grass-fed chicken
No more processed food
Say goodbye to sugary drinks
Limit alcohol (especially beer because it increases estrogen); you can
have some dry wine.

2. Intermittent Fasting

This is another famous diet; it is actually more of a lifestyle. You can still
stick to your old diet and just add IF. Intermittent fasting is nothing compared
to starvation; it is just a period when you are not going to eat. You have
chosen not to eat, which means you will be fasting.
In this fasting period, you won't be consuming food or any type of calorie
drink. You are allowed only water, tea, and coffee--as much as you want.

This type of lifestyle is practiced in some traditions that are still in existence,
for example, the Muslims. They fast from sunrise to sunset for 40 days each
year for Ramadan.

Intermittent fasting has been proven to bring success to all those searching to
lose weight and gain muscles. There are a few fasting protocols from one that
lasts 14-16 hours to some that go on for 36 hours.

Not everyone can keep up the fasting that long, and neither can I. This is why
I decided to combine the paleo diet and intermittent fasting that lasts 14-16
hours. I do this each day.

My last meal is at 7:00 pm and my fist meal is around 10:00 am to 1:00 pm. I
go to bed at 11:00 pm, which means that about 8 hours of my fasting period
has elapsed while I am sleeping. Therefore, it is the easiest protocol. 8 hours
sleeping, 2-3 hours spend without food before going to bed, and the other
after waking up-- very easy.

But after that my first meal (it is not breakfast, which is why I don’t say
breakfast) is packed with fat and protein that will help me get my energy
back. I eat until I feel full; and after an hour or so, I like to have fruit to get
some healthy carbs into my system, or I get some carbs from a few potatoes
skin wedges.
One last thing about intermittent fasting is that it won’t destroy your muscles;
on the contrary, you will be building them faster and stronger.

3. Soup Cleansing

Toxins always surround us; no matter how much we try to eat healthily, the
air is still polluted, and everything else is. Everything is absorbed into our
bodies. This is why it is essential to clean the body at least once in 3 months
(with a 1-week soup cleaning) or each month (a 2-3 days soup cleansing) or 1
day per week. It is all up to you.

When the body is full of toxins, it can’t work properly and inflammation, the
one thing that should help it fight injuries, will actually start to fight the body
itself because all the dirt that has built up confuses it.

With one soup cleanse, it is important to eat only creamy soups that won’t let
the stomach use too much energy for digesting. It is all about energy here.
You won’t use the energy to digest, and the body will use this energy to clean
itself.

Since you are following a paleo diet and practicing intermittent fasting, the
best timing for soup cleansing is once a month 2-3 days, or if you can be
strong and go on for 7 days only eating soup, go ahead (but at 3-month
intervals). If you are new to soup cleaning, it is okay even for just one day as
a start.
How to create a Bodybuilding Diet Plan

Many bodybuilder beginners and those experienced know that they need
good nutrition to get their targeted look and correct muscle weight. However,
even “experienced” bodybuilders don’t know how to create their own meal
plans and, instead, they follow an already planned diet.

Wouldn’t it be easier to follow your own plan? You can add the food you like
and still build muscles. It is better to plan according to your responsibilities
away from bodybuilding. Of course, it is not always all about training.

If you spend all day at the gym, it doesn’t mean that you will get results; it
means that you are not giving your muscles a chance to rest and you don’t
have time to feed your body the nutrients it needs.

What nutrients do you need and how much?

Even though paleo is based on not counting calories, when it is combined

with bodybuilding, it is important that you do count them. And not just total
calories, but also carbs, protein, and fat.

Since I hate math (and most of you do, too), I won’t be explaining how
everything is calculated. Why bother with it when you can simply find a
calorie calculator online. Once you decide on your calorie intake, it is time
you decide about your macronutrient ratios, or Marco for short.
Marco is the combination of the 3 main nutrients that the body needs to stay
healthy, energetic, and build muscles.

1. 10% carbs/50% protein/ 40% fat (most low-carb diets)

2. 50% carbs/40% protein/10% fat (not my favorite anymore, but still used by
some bodybuilders)
3. 40% carbs/40% protein/20% fat

I do not agree with all the above percentages because you need to calculate
the right protein intake according to your weight. This means 1g per one lb.
of body weight.

1. Anti-oxidants and vitamins. Yes, vitamins are also essential for building
muscles, but I do not ignore fresh veggies and fruits and get supplements
instead. There are also important trace elements in veggies and fruits that you
won't get in supplements. It is vital to have at least three to four pieces of fruit
each day and six or more cups of veggies (the more the better). Eat colorful
fruits such as grapes, prunes, and berries. When eating veggies, choose kale,
red bell peppers, and spinach; and don't forget those that will increase your
testosterone.

2. Fiber – Why is fiber important? Because it will help you lose that boring
fat. The best part is that every food containing fiber is low in calories or
doesn’t have calories at all; and it still makes you satisfied. You will need to
add legumes with veggies in order to get at least 40 grams of fiber each day.

3. Omega-3 fatty acids – Your body needs essential fatty acids, especially
because it can’t produce them. It is important to get enough omega-6 and
omega-3 every day. The best sources are flax, anchovies, mackerel, herring,
and salmon. These essential fatty acids will not only help you gain more
muscle mass, but they will keep you healthy, especially your heart. Your
body needs at least 5 grams per day.

4. Quality Protein – Why didn't I tell you about protein first? Because the
food that I already talked about in the previous points already have a great
amount it. If I had added chicken before everything else, you would have
ended up with more than your proper calorie daily intake and you wouldn't be
getting the other important nutrients. This means that it is not all about
chicken because proteins can be found everywhere. Everywhere means even
in big burgers, but this is not lean protein. You have to focus on lean protein
from grass-fed animals.
Okay, so, which foods have the best protein? Eggs and milk, and if you can
tolerate lactose, go for the milk. Plus, keep in mind that beef is not the best
protein source; even quinoa has more quality protein than beef.

5. Good Fats – Yes, there are fats good for your body and they should not be
ignored; instead, they should be counted as important as other nutrients.
Mono- and poly-saturated fats are great for you. But stick with unprocessed
oils, not the liquid form. Eat olives, nuts, or avocados and get at least 10% of
your calories from fats. Not long ago, cholesterol was still mistaken as a
villain, but not anymore. Saturated fat should come from animals, and it
should not go over 5% of your total calorie daily intake. Eggs are great for
this, but you have to be very careful because, with them, you can easily
exceed the recommended amount.
In case you use eggs as your protein source, it is important to eat only the
white (2-3 yolks are fine). So, what is bad fat? Well, it is the oil that is fried,
which all that junk and snack food has...

6. Water – Don’t ever forget to drink water; our body is composed mostly of
it. Without water, it won’t function properly. First, it is important for
detoxing the body and it is needed for chemical reactions that include muscle
building, energy production, and fat burning. Just like fats, water also
lubricates the joints. Water not only controls body temperature, but it also
helps you control appetite. If you feel hungry even after a big meal, it might
be a sign that you need more water. Water can stop cravings and increase
your metabolism.

I think you get my point here. You should use your daily calorie
recommendation to get all the important nutrients. The vitamins and minerals
you need for your health and hormonal balance, plus protein, fats and carbs to
have the energy and power to work out more, will all get the results you have
been searching for. There is no point telling you exactly how many calories,
proteins, carbs, and fat you should get with each meal and snack, since every
person has different calorie requirements and I definitely don’t accept all
those exact nutrition values.

Overall, follow just these three essential steps:

1. Follow the paleo Diet

2. Add at least one day of intermittent fasting for quicker fat loss (a 16-hour
fast)
3. Use a soup cleanse once a month (for1-3 days) or once every 3 months (a
7- day cleanse)
 Chapter 3 – Bodybuilding
Principles
I never liked following rules; and actually, I never did. The best part is that
bodybuilding is not about following rules but using guidelines and principles
that provide you with predictable and consistent results. The principles that I
am going to tell you about go together, and you can't succeed if you choose
one to follow and the other to ignore. But remember that these are not
training styles. These principles might even sound lazy, silly and obvious, but
a bodybuilder can’t succeed if they are ignored.
Principle No.1
- Work on each body part at least once a week

It is good to train each body part at least once a week. Even people who don’t
train each part once per week train every five days. If you are really into
getting success faster, and the right way, you must be willing to work as
needed to get the desired results. When combining willingness and a good
work attitude, you will start to think that more is defiantly better, and you
will easily evolve in your training. Even as a beginner, you will train each
part twice and even three times each week.

The problem here is that when the training frequency is increased, it will also
lead to improper recovery. Don't forget that the point is to reap the benefits
you get from recovering. The process of training is stimulation, recovery, and
so on.

When you start your training, the hunger for more progress increases and it
becomes tempting over-train. The next question arises when you should train
that body part again? The true answer is once it has recovered. How long is it
until it recovers from the training? It depends upon different factors that
include the intensity and volume of the workout overall.

Here is a simple rule: the more damaged the muscle from the workout, the
more prolonged the recovery.

When you start training, it is important to keep logs. These will help you see
what actually works for you and what doesn’t. One variable that your
workout might need more tinkering is training frequency. No matter what
training schedule you follow, it doesn't mean it will work for you 100%; that
is why you need to find a balance between recuperation and frequency. This
will allow you to get 100% adaptation.

In addition, you need to know the right expectations: they may include back
abs and calves. Abs and calves recuperate faster than other body parts. This
means that you should not expect equal results for all parts. Some will require
more work than others.
Principle No.2
- 3-4 exercises for each body part

As I mention, it is essential to find a balance between training frequency,

training intensity, and training volume. This principle, and the next, will help
you control volume.

Even though there are some valid times when you will be doing 1-2 exercises
per part, and sometimes even five, it is not steady volume that guarantees
success. Actually, you need to keep it simple and limit yourself to 3-4
exercises per body part.

In this way, you have a good variety of workouts that will ensure that each
muscle gets stimulated differently, with various rep schemes, exercises, and
rest intervals. I recommend going for 4 back exercises and 2 each for triceps
and biceps.

Don’t think of the leg as one muscle group; it is not. It is a group of muscles
just like calves, hams, and quads. Don’t lie to yourself by only doing 3-4
exercises for the whole lower body because in the end, you will look like an
unshaped muscular big man.

To be a real bodybuilder means to work on each muscle separately, like 3-4

exercises for the quads and 3 for calves and hams. At first, it might seem a
lot, especially when you see the table I will give to you later in the book; but
it is not. To be a real bodybuilder, you should expect to work hard during
each training session.
Principle No. 3
- Practice 3 workout sets with each exercise

I have seen and heard many people quantify training volume and training
session with total sets. For me, this doesn't make sense at all; and here is why.

The warm-up sets should not be counted as part of the training volume
because they don’t have recuperative abilities; instead, just count the “work
sets.” A work set is closer to the point when you won’t be able to do another
rep. Any set that is less intense is just a preparatory set.
Principle No. 4
- Strength and/or power move

The bodybuilding goal is to enhance the physique and not always to be more
powerful and strong. Going for strength and power has to be a cornerstone of
bodybuilding training.

When you want to train for more power, it is important to do more work in a
shorter period time. This way, the muscles develop an ability to activate or
recruit a lot more muscle fiber at once.

And, yes, this will make you powerful; but it is also something unique to
bodybuilders. This improved efficiency will recruit more fibers which will be
stimulated and also taxed to the point of adapting; in other words, your
muscles will grow larger and larger.

The muscle fibers will be increased by 10% over some period and the
benefits that you get will be amazing. Implementing 3x5 (3 sets, 5 reps) on a
barbell push press during your routine will make the dumbbell shoulder 3x8
reps more effective.

Power and strength are about moving faster and with heavier weights,
regardless of speed. This kind of strength training brings similar benefits as
power training and includes muscle fibers as well. Its effect is similar, which
means it will make the other exercises a lot more effective.

Do not forget that strength training can promote hypertrophy, or enlargement

of the muscles, by building new myosin and actin filaments. However, the
overall effect of performing heavy and low-rep sets might not be that great
when compared with TUT (time under tension), achieved from strength-
training and resulting in dense-looking muscles.

If you don’t care about athletic performance, practicing just one power or
strength movement for each body part will give your physique a wonderful
appearance.
Principle No. 5
- For each body part, do a hypertrophy/strength exercise

When I talk about hypertrophy/strength exercises, I mean sets/reps and

exercise schemes with a hybrid goal--an increase in hypertrophy and strength.
As I said before, low-rep sets will increase strength; but with less resistance
and also a faster speed, the low-rep set is best to increase power.

Here the problem is that these low-rep sets won’t stimulate hypertrophy to
the max. This can be achieved by prolonged TUT, by inducing metabolic
stress to your muscles.

When you aim for a set that will stimulate more improvement in hypertrophy
and strength, it would be better to use 8-10 reps. This will allow you to use
heavier weights for your hybrid goal but light enough to increase the Time
Under Tension.

Keep in mind that 6 to 12 reps is okay, too, but do not end up with around 6
reps because this will compromise hypertrophy; and if it is around 12 reps, it
can compromise strength.

Variety in bodybuilding is critical. If you want to choose the most successful

repetition range, it is an 8-10 range.
Principle No. 6
- Do a volumization/endurance exercise

People who like the burn feel and maximized pump usually neglect low-rep
heavy sets; and those who enjoy lifting heavier neglect a higher rep-range.
More than 12 reps are good to increase endurance and this gives visual
effects because of the higher sets. Training in higher reps will prolong the
TUT which this will stimulate better hypotrophy.

When talking about muscle enlargement, but not muscle fiber, it is called
volumization. This muscle enlargement happens due to an increase in the
number and/or size of capillaries, mitochondria, sarcoplasmic reticulum
enlargement, etc.

The perfect sets for volumization is an exercise with 12-20 reps; and the
result is fuller-looking and rounder muscles. But keep in mind that if you
want larger muscles, you need to enlarge all parts of them. Failure to do this
is like leaving money on the table.
Principle No. 7
- Isolation exercises and implement compound

With this principle, you are going to understand which one is better for
increasing muscle size: isolation exercises or compound exercises. For
instance, are leg extensions or squats better for quads?

Both of them have pros and cons. It is always better to stimulate your
muscles in different ways. As a result, you will get overall hypertrophy by
doing each exercise rather than focusing only on isolation exercises or
compounds.

As a bodybuilder, you have to know that you should not just use compound
exercises. Yes, this might give you more strength, but it won’t be what you
are looking for in growing your muscles.

Isolation exercises are not that “functional” when talking about real
applicability, but they do put the focus on the muscle you want to enhance.
You will be ensuring that that muscle gets the right training stress.
Principle No. 8
- Exercise for your weakness

Since bodybuilding is not just about muscles and training, and it is about art,
it is essential to keep aesthetics and symmetry in mind. There are many
bodybuilders who get caught up working harder and start lifting heavier
weights, doing more reps, etc.; in some cases doing both. However, keep in
mind that improvement in bodybuilding won’t come if you just increase your
performance; instead, it is the result of improving appearance.

Think that you are an artist and creating an aesthetically beautiful physique.
Here is how to succeed. Take a picture of yourself and then critique it like
you would others. Cover you head if it makes it easier for you to be more
objective. Next, categorize your body parts: underdeveloped, balanced, or
dominant and use this to configure your training program and address your
weaknesses.

For instance, if your back’s width is your flaw, focus on exercises that are
specifically designed for this area. Be methodical with the exercises because
it will take some time to improve your physique.
Principle No. 9
- First, do the important exercises

This principle is connected with the previous one. What would happen if you
chose the wrong time to do the right exercise? The effects might be nullified.

If you are want to work on your back in order to enhance it, but you do the
exercise last, what will happen? Nothing! You won’t have the strength and
power to lift more weight for additional reps to address your weakness. This
means that if you have an important exercise in mind and on your schedule,
do it first. Doing it when you are fatigued will waste an important exercise.
Doing it first will reap the maximum benefit.
Principle No. 10
- Rest and reps – inversely proportional

Many principles of bodybuilding come from intuition, something close to

common sense. But the fact that rest and reps are really inversely
proportional is not part of it. Actually, it is usually counterintuitive.

Let’s say that you have done 3 reps during an exercise. When you start to
rest, you are letting your breathing and heart rate return to normal. You will
see that it won’t take long before these two return to their optimal state. After
all, you didn’t even feel any burning on the specific body part with a brief
TUT. After one minute, you will be able to do another set.

However, if you take a rest after 15 reps, you will need more rest (about 2
minutes) before you can continue and until your breathing and heart rate have
returned to normal.

It is somehow strange but the perception recovery is not that accurate. Even
though the two BPMs are important (breaths per minute and beats per
minute), there is something else going on that you can’t feel.

If fatigue is reached when doing a low-rep heavy set, it is because of the

ATP-CP system and also failure of the nervous system. This means that it
will take about three minutes for the components to rest and replenish before
you can do another set using the same intensity.

If you do a low rep, high-tension set to increase protein synthesis, it is

essential to perform each set by doing as many reps as you can with the given
weight.
Do not reduce weight because this won’t duplicate your performance,
because the tension is what stimulates strength and ultimately creates larger
muscles.

Performing higher reps, but with a longer TUT, is not critical because here
tension is not the primary stressor; it is the metabolic fatigue. This kind of
activity will stimulate a different training stimulus. Metabolic fatigue won't
lead to myosin filaments and new action. Instead, it will lead to hypertrophy
of other structures like capillaries, mitochondria, reticulum, etc.

When doing heavy but low-rep sets, you should rest enough so that you can
lift the maximum weight during the next set. This tension will cause the
muscles to grow.
Principle No. 11
- Volume and intensity as inversely proportional

I have set this principle as the last because it is the most critical. If you don’t
follow this principle, you won’t see any progress. Most bodybuilders have
struggled with this one the most.

The issue here is how close you are to giving your all for a set. Some
erroneously believe that you do as many reps as you can, like your life is
depending on it, only then will you reach 100% intensity. When talking about
volume, it refers to the number of reps, sets, and exercises performed in one
workout. Thus, it means the number of sets done until you reach fatigue.

It is important to know that when you are doing all-out sets in one workout,
you should do fewer overall. If not, you will be compromising the recovery
frame.
You can train long or hard but you definitely can’t train both hard and long.

It is always better to make steady and ongoing progress. Train smart and not
hard. Use your new nutritional knowledge and the principles that will be your
recipe for a successful bodybuilding lifestyle.
 Chapter 4 – Bodybuilding Program
I am aware that it might sound boring in the beginning, but it should not be.
Before we start looking at two types of bodybuilding programs, first you
should know their benefits, which will help you decide the one best for you,
according to your goals and lifestyle.

For many years in the past, trainers would have the last word on which type
of training you should do, but not anymore. Now it is up to you to choose
between full body and split training. You can know the right one for you by
understanding their respective benefits.
Full Body Training Benefits

Benefit No. 1 Frequency – The more you stimulate your muscles, the more
they will grow. You are training fresh, plus you are hitting your muscles with
different stimuli by varying rep ranges, and so on. By doing full body
exercises, you will hit the major muscles about three times a week. This is
amazing stimulation! If you do this in combination with split training, it will
be probable, practical and plausible.

Benefit No. 2 More energy with each workout – When compared with split
routines, full body training will give you greater energy per each workout.
This is because of a number of muscles are taxed with each session.

With a full body program, you can either:

Eat more (no fat gain).

After weight training, skip the 15 minutes of cardio.
Gain mass without gaining fat.

Benefit No. 3 Greater Super-compensation – With full body training, the body
will experience depletion that will lead to greater super-compensation a type
of protein degradation, micro-trauma, and glycogen depletion will occur.
This will leave the body in a primed state such that anabolism will start and
nutrient uptake is needed. This will give your body the right nutrients it asks
for.

Benefit No. 4 Better Hormone Stimulation - Working your muscles to a large

degree in given session will result in higher concentrations of the anabolic
hormone. This increase is short lived; however, even during that brief
increase, the anabolic hormones will increase the sensitive time - the time
when the body starts to consume a great amount of nutrients.
Split Training benefits

Benefit No. 1 Greater Load with less Fatigue – This happens due to two
reasons. First of all, the demanding nature of full body training, despite its
benefits, are calorically expensive compared to split training, and they are
also more fatiguing. This is not always a good thing when done later in your
program. When you reach compound movement, the load will make you
suffer from general fatigue.

With a split program, there is less fatigue and a specific fatigue doesn't exist.
With the antagonistic approach to the split design, it will be heightened.
Finally, working for each muscle group with the heaviest load possible will
increase adaption a lot faster. This means that it will have a positive effect on
size and strength.

Benefit No. 2 Giving more attention to a specific muscle group – When you
have about two muscles to focus on, those specific groups will get
concentrated attention. This will result in specific adaption and micro-trauma.
It might seem like split programs prioritize everything and full body
programs prioritize nothing.

It is not that true since full body training has its own unique benefits.
However, it is impossible to focus on each muscle group like you can with
split programs. When you focus only on 1-2 things, it leads to quality work.

Benefit No. 3 Less prone to overtraining – Despite the full body program’s
benefits, this type demands more energy and for longer periods. But the split
programs include an extremely high, intense quality workout in about a half-
hour. You will leave the gym motivated and fresh, and you will feel that you
have accomplished your targeted workout program. This is an essential
benefit. If you love going to the gym, you will get better and better in your
training and you will definitely accomplish your goal.

As you can see, both programs are great for everyone, even beginners. With
their unique properties and benefits, each will provide different advantages.
Now it is up to you to decide which is for you and up to me to give readers a
simple bodybuilding program for both full body and split training.
Before Starting

Simple, short tips are best when it comes to giving information on how to
start training. This goes for any type of workout program you go for.

Stretching and Warming up

Don’t forget to stretch and warm-up before you start your training session.
This means before any type. This will stimulate blood flow, increase joint
mobility, raises the body temperature and also increase your mental and
physical readiness.

You can warm up with any cardio exercise and machine (10 minutes). Also,
you can opt for simple warming up exercises/stretches like body weight
lunges, squat-to-stand, spider-man steps, leg swings, trench or arm circles,
and so on. These won’t just warm you up, but they will also increase
flexibility and mobility in your joints.

In order to decrease the risk of injury and increase performance, do at least

two light sets (non-fatiguing) of each exercise. This is valuable before you
move on to the heavy sets. It is never wise to jump right into the heaviest set
and give everything you have while you are cold.

Keep in mind that static stretching is just for flexibility but not for warming
up.

Adjust the Reps and Weight

Knowing the right weight, you need to use will lead you closer to your goal.
It is about applying the proper resistance. It might take about two sets and
even two workouts before you get the right weight.

The advantage when working with rep range is the help you get to choose the
right weight. It goes like this. If your rep range is 6-10 reps, you should reach
at least 6 (the lower number). If you can't reach 6 and you reach less, it means
that the weight you have chosen is too heavy. If you can reach 10 (the upper
number) or more, and it feels easy, it is a sign that your chosen weight is too
light and you need to increase it.
Full Body Program

The full body program that you will understand now is great for beginners
and it involves activating the whole body with each workout for 3 days per
week. Don’t forget that in contrast to split workouts, full body workouts are a
great way to start your bodybuilding lifestyle. After 6 months or so, you can
start changing your workout routine and advance to a 4-5 days split
programs. You have to let your body get used to training first. Don't worry,
you will be seeing results soon enough, even with these starting exercises.

Week 1 Week 2
Bent Over Row 3x5 Pull Up 3x5
Monday Bench Press 3x5 Overhead Press 3x5
Squat 3x5 Deadlift 2x8

Pull Up 3x5 Bent Over Row 3x5

Wednesday Overhead Press 3x5 Bench Press 3x5
Deadlift 2x8 Squat 3x5

Bent Over Row 3x5 Pull Up 3x5

Friday Bench Press 3x5 Overhead Press 3x5
Squat 3x5 Deadlift 2x8

As you can see, these workouts are easy and created for the first month. This
month is the time when your muscles need to get used to the weights,
training, and your new routine, which usually takes about a month. After the
first month, you can move to a more serious and intense workout that will
definitely give you results.

The regular workout program after the first month (reserved for adaption)
usually will involve about 10-12 different exercises. With each, you will be
hitting the major muscle groups. Don't forget that ex. 3x15 means 3 sets of 15
reps.

Targeted Muscles Exercise Sets x Reps

Back Pull downs 3 x 10
Chest Bench presses 3 x 10
Triceps Pushdowns 3 x 10
Military presses
Shoulders 3 x 10
(standing)
Biceps Barbell curls 3 x 10
Quadriceps Squats 3 x 10
Lower Back Hyperextensions 3 x 15
Calves Standing Calf Raises 3 x 10-12
Hamstrings Leg Curls 3x10
Abdominals Incline Sit-ups 3 x 25

These 10 exercises with a total of 30 sets should be done at least 3 times per
week. However, if you see that you are sore more than 2-3 days, you should
wait until it goes away and, in some cases, reduce to 2 gym visits per week.
You can do some light stretches at home, because they will help with the
soreness and promote a faster recovery.

You can go on with this full body program as long as you want, of course; if
you see fit, you can increase the weight. But if you choose, you can work on
both types of programs--full body and split. For instance, you can go with a
full body program the first three months and then start the split workout.
3-day Split Program

The first question that most beginners ask when seeing this type of workout
program is: is a 3-day split really enough? Training for 3 days per week is the
best starting place for any beginner since it covers all muscles and demands
the required effort. These workouts will build muscle mass and help you gain
strength.

The workouts I constructed below will train 2-3 muscle parts in a day and in
one week, all the muscles will be covered. The following workouts require
about 1 hour and 30 minutes, depending upon the time you take to rest. Just
don’t forget to warm up before you start training.

Day 1 – Biceps & Chest (Monday)

Exercise Sets Reps

Leg Raises 4 10
Alternating Dumbbell
3 Each Arm 8-10
Curls (Standing)
Incline Dumbbell
4 8-10
Bench Press
Barbell Bicep Curls
3 8-10
(Standing)
Flat Barbell Bench
4 8-10
Press
 Day 2 – Legs & Shoulders (Wednesday)

Exercise Sets Reps

Abdominal
3 20
Crunches
Rear Hamstring
3 8-10
Leg Curls
Front Thigh Leg
3 8-10
Curls
Squats 4 8-10
Lateral Shoulder
3 8-10
Raises (Standing)
Dumbbell
Shoulder Press 4 8-10
(Seated)

Day 3 – Triceps & Back (Friday)

Exercise Sets Reps

Leg Raises 4 10-15
Lat Pull Downs 4 8-10
Cable Triceps
Extensions 3 8-10
(Standing)
Lying Triceps
3 8-10
Extensions
Dumbbell Lat
Rows 4 8-10

Pull Ups 4 8-10

 Chapter 5 – Understanding Muscle
Groups and Exercises
Weight lifting is not an activity that you can do without being mindful. Not
just bodybuilders, but athletes, trainers, and gym-goers should all understand
each muscle and its functions so that the training can be done properly.
Together with nutrition principles and programs, muscle knowledge is the
way to reach your bodybuilding goal.

So, let’s start. The muscles that you are going to work on are under 2
categories: lower and upper body muscles.

Lower Body Muscles Upper Body Muscles

Shoulders
Glutes
(Deltoids and traps)

Back
Quads (Lats, middle back, and lower
back)

Arms
Hamstrings
(Biceps, triceps, and forearms)

Chest
Calves
(Major & minor pectorals)

Abdomen Muscles
Upper Body Muscles

1. SHOULDERS

Deltoids are the muscles found on top of the shoulder and are also known as
delts. Under this muscle group are anterior, middle, and posterior deltoids.
These muscles aid in abduction, rotation, and flexing.

Exercises

Dumbbell Shoulder Press

Side Dumbbell Raise

 Dumbbell Front Rise

Bent-Over Rear Rise

Push-Ups (Best for delts, abs, pecs,

triceps)
2. BACK

The back muscle category is divided into traps, middle back, lats, and lower
back.
Lower Back – Keeps the spine and core muscles stable.
Lats – Keep your elbow close and help in pulling the back and arms down.
Middle Back – Or rhomboids provide stability for the shoulders and keeps the
shoulder blades together.
Traps – The deltoids are connected with Traps or trapezius muscles; they
retract and rotate the shoulder blades and support the arm’s weight.

Exercises

Pull-ups
(best for all back muscles)
 Deadlift
(all back muscles, chest, hips,
hamstrings, quadriceps, abs,
biceps, legs, hips and abs)

Two-seated Cable Row

(all back muscles, biceps, and
triceps)

T-bar
(middle back, biceps and
shoulders)

Dumbbell Rows – with one arm

(lats, traps, and biceps)
 Dumbbell Shrugs

Lateral Pull Down

(lats, biceps, shoulders)

Grip pull-down
(lats, biceps, and shoulders)
3. CHEST

This muscle group is constructed from the major

and minor pectoralis. These are the muscles that allow you to pull your arms
toward you and down, and also put them ahead. Some of the exercises for the
chest are mentioned in the previous tables and here are the rest of them.

Exercises

Barbell Bench Press

Dumbbell Bench Press

 Dumbbell Flyes

Straight-Arm Dumbbell Pullover

4. ARMS

There are 3 groups of arm muscles: biceps, triceps, and forearms. These are
responsible for increasing the angle of the joint and they also extends the
arm. Flexors aid in flexing and decrease the angle of the joint.

Biceps Exercises

Hammer

Barbell Curl
 Preacher Curl

Concentration Curl

Cable Curls
Triceps Exercises

Bench Dips

Triceps Lying Extensions

Triceps Cable Extension

 Overhead Cable Extension

Close-grip Bench Press

Forearms Exercise

Reverse Barbell Curls

5. ABDOMINAL MUSCLES
It is a fact that people at the gym usually target the abs. They are the muscle
section that gets most of the attention. However, if you also want to have
rock-hard abs, you have to work on them with proper exercises. They are one
of the most important muscles because they hold up the whole body structure.
They are divided into transverse abdominal, internal oblique, external oblique
and rectus abdominals.

The deepest muscles are transverse abdominals that support the body
posture and spine.
The internal oblique helps in rotation, bending and spine support.
The external oblique is located on both sides and helps in rotation,
bending and supporting.
The visible muscles are called rectus abdominals and they provide body
posture and give that amazing six-packs look.

Abs Exercises
Before we get to the types of exercises you must know, you must lose body
fat so your abs can be seen. Everyone has them, but fat is covers them up.
With the right diet from this book and a proper program with regular
exercises, you will most definitely have them.

Abdominal Crunches

Leg Raise

Plank

Hanging Leg Raise

6. Lower Body

For some unexplained reason, the lower body gets less attention, which is not
good. For an artistic and amazing look, and also to have strength in your
lower body, this area must be worked out too. The lower body muscles are
divided into glutes, quadriceps, hamstrings and calves.

Glutes – Extend and rotate the hip and stabilize the pelvis. They are the
biggest muscles.
Quadriceps – Help in flexing the thighs and hips and also extend the leg
and knee.
Hamstrings – Aid in lower body and hip movement, stabilize the pelvis
and hips, and flexes them.
Claves – Aid in lifting the heels.
Lower Body Exercises

Squats

Standing Calf Raises

Seated Calf Raises

Leg Extensions
Lying Leg Curls

Leg Press
 Chapter 6 – Boosting Muscle
Growth without Steroids
Many people shy away from starting bodybuilding just because they have
heard mistruths and think it is associated with steroids. This is so not true. In
fact, aside from being the most natural way to get important nutrients from
food, you can get an amazing boost in muscle growth by using supplements
and boosters that are not steroids. Few people know that natural supplements
are great for increasing your success without any life threatening side effects.

If you really want to go deeper, it is the time to start thinking about using
boosters that will definitely help in reaching your targeted goal.
Amino Acids

Whey Protein – As you already know by now, your body needs at least a
gram of protein for each pound of your weight on a daily basis. This
increases your muscle growth and strength and also will prevent deterioration
by stopping your body from losing lean mass. The best quality of proteins
you can get include:

Lactalbumin from concentrate from whey protein, egg albumin (egg

white) poultry, fish, meat, and casein (milk)
Vegetable protein (but not as high in quality as lactalbumin) and soy
protein

The right high-quality protein will optimize healthy muscle mass and lean
tissue, and will also help in preventing bone and muscle damage associated
with weight training. In addition, it increases fat loss, boosts metabolism, and
promotes minimized muscle soreness and a shorter recovery time.

Glutamine – The amplest amino acid in your body, it covers more than half
of all amino acids in muscle cells. It will enhance exercise performance and
stamina. With regular glutamine intake, the usual pains and aches that come
after exercise are significantly reduced. You should take 6,000-18,000 mg
each day in capsule or powdered form before going to bed or after workouts.

Arginine – This important amino acid is not just great for bodybuilding, but
for all sports, because it increases performance. It works by increasing the
release of different hormones, even the growth hormone, which will help in
increasing and healing your muscles and reducing fat. Our bodies use
arginine to create nitric oxide, a chemical that relaxes the muscles around the
arteries, which increases tissue oxygenation and blood flow. Take 6,000-12,
000 mg each day.

Ornithine – Just like arginine, ornithine helps in releasing the growth

hormone. In addition, it boosts the immune system and also promotes healthy
liver regeneration and function by detoxifying ammonia. It is used for
bodybuilding because it improves wound healing and performance. Ake
3,000 – 6,000 mg daily.

Valine, Isoleucine, and Leucine – These are known as the branched-chain

amino acids since they have a common structure. These three make up 1/3 of
all amino acids in muscle cells. You can get them from protein and they are
important for mental alertness and vigor, maintaining calm, blood sugar
levels and muscle repair and co-ordination. They should be taken as follows:
1,500-6,00mg leucine, 800 – 3,000mg isoleucine and valine each day in
divided doses.
Other Natural Busters

Creatine Monohydrate – It has been so hard to keep up with the news about
this supplement because it has been under unwanted criticism, political
debate and too much moralizing. However, one thing is for sure, it is not a
steroid! It is found in our bodies. It is tasteless, natural, and safe and it can be
found in protein from animals.

Creatine monohydrate is very popular among bodybuilders because it gives

them 5-10 lb. more muscle since it attracts water. Don’t confuse it with the
kind of fluid retention and bloating caused by congested organs, allergies, or
other problems because in these cases, fluid is build up outside the muscles.
This booster also neutralizes dangerous free radicals that can be produced
when doing heavy exercises.

The daily dosage of creatine is 20gr each day or 0.3 grams per one kg of your
weight. After 5 days, you will switch to 0.003 per one kilo to maintain it.
Don’t forget to drink a lot of water (at least 64 ounces) each day when taking
your creatine.

Bovine Colostrum – This non-milk secretion is produced by mammalian

mothers (all of them) in the first 48 hours after delivery. This can be a
bodybuilder’s best friend because it contains many different complex proteins
that aid muscle building like the growth and other hormones. This will
increase athletic prowess. The dosage is 4-6 capsules of 500mg each day
taken on an empty stomach.

Chrysin – This is an extract from passiflora coerulea. How does it help? It

boosts testosterone production by even 30% without any conversion into
dihydrotestorone or estrogen. This is good because a high level of estrogen
can cause fat gain, breast enlargement, and water retention and
dihydrotestosterone, which can lead to increased baldness and prostate
enlargement. The suggested dosage is 500mg twice a day.

Tribulus Terrestris – This amazing herb is known to be one of the best for
bodybuilders. Its incredible effects include increasing the luteinizing
hormone, the pituitary hormone responsible for stimulating testosterone. It
increases testosterone levels by 30% or even more in just 5 days without any
side effects. The benefits you will get are muscle growth and body strength.
In addition, this herb promotes faster muscle recovery, increases lean body
mass and muscle size, boosts immunity and lowers cholesterol levels,
enhances mood, and increases libido. Take 750 – 1, 500 mg each day in
divided doses.
Deer Antler Velvet

Pay attention more to this product since it has become popular in the past few
years. There are many reasons why and I will get to it shortly. First, I have to
tell you one thing. A while ago, it wasn’t allowed in sports, and then it was
allowed. Then not and now it is acceptable once again. All this fuss because
of the main component IGF – 1, an insulin-like growth factor.

IGF-1, growth hormones, and other performance-enhancing drugs were and

are still frowned upon in sporting because it is called a way of cheating. Why
is it now legal? Because the same IGF-1 is found naturally in food products
like milk, eggs, and red meat.

Deer antler velvet is the construction of new antler before it hardens and
calcifies. During its growing stage, it is rich in different nutrients and one of
them is closely linked to IGF-1, a byproduct produced by its pituitary gland.
Which one is better?

As always, nothing is created equal. Some deer antler velvet products will
bring more benefits while some not so much. It is not just because of its form
but also its ingredients.

For instance, the various capsules and pills may provide you with a lot fewer
IGF-1 benefits because growth hormone is very sensitive to the digestive
process. However, there are some other ingredients that can be combined
with the growth factor like green tea extract, tribulus terrestris, and other
ingredients with an herbal base that help support the pituitary gland.

The best products come in the form of drops and sprays. This is because they
dissolve in your mouth and do not go in the gastrointestinal tract. I am not
saying that these capsules and pills are not good, but they might give you
fewer benefits, all depending upon the ingredients used.

Here are some other benefits you will get aside from increased strength, fat
loss, and muscle gain:

Anti-aging
Better mental health
Development of the skeletal system
Stimulation of the immune system
Better sex life
Reduced inflammation
Better muscle recovery
Improvement in joint mobility and flexibility
 Increased energy and endurance
Reduced blood pressure
Increase in blood circulation and supply
Improved general health

Dosage

Capsules:

1000mg for general health

2000mg for therapeutic effect
300 mg for increased workout performance

Spray:
There are different dosages for the spray form depending on the
manufacturer, which is why you should read the directions before using the
product. Just make sure that you hold it in your mouth for 20 seconds so that
it can be absorbed.
Bonus Chapter
Simple, Delicious and Effective Pre and Post-Workout Smoothies
Pre-workout Smoothies

A protein-rich smoothie before you start your training will keep you healthy
and strong. Not just because of the protein, these shakes are also designed to
give you all of the important nutrients you need to increase your testosterone
to a good level that will help build muscles.
Blueberry Smoothie

Nutritional Value
12g Fat 54g Carbs 49g Protein 514 Calories

Ingredients:

1 cup blueberries, frozen

1 ¼ cups of almond milk, vanilla and unsweetened
¼ cup od oats, old-fashioned
2 scoops of egg white or vanilla protein powder
3 tbsp. of acai powder
2 tsp. light nectar

Directions:

1. Combine all ingredients in a blender and blend until very smooth.

2. Drink about 30-60 minutes before training.
Black Smoothies

Nutritional Value
7g Fat 43g Carbs 49g Protein 405 Calories

Ingredients:

1 ½ cup of cherries, frozen

1 cup of spinach leaves
1 cup of almond milk, chocolate
2 scoops of whey protein or egg white powder

Directions:

1. Combine all ingredients and blend them until smooth.

2. Drink about 1 hour before training.
Grapefruit Smoothie

Nutritional Value
3g Fat 61g Carbs 47g Protein 433 Calories

Ingredients:

2 cups of frozen strawberries

1 cup juice of pink grapefruit
1/3 cup of lime juice
2 scoops of egg-white or vanilla whey protein powder
5 ice cubes

Directions:

1. Blend all ingredients on high until smooth.

2. Serve 40-60 minutes before training.
Peanut Butter Smoothie

Nutritional Value
20g Fat 35g Carbs 31g Protein 422 Calories

Ingredients:

1 cup of strawberries, frozen

3 ice cubes
2 tbsp. peanut butter
1 tbsp. 100% strawberry fruit spread
¾ cup of vanilla almond milk, unsweetened

Directions:

1. Combine all ingredients and blend until smooth.

2. Serve 1 hour before training or use it as a meal replacement.
Post-workout Smoothies

Why are post-workout smoothies important? Because they will speed up the
process of recovery, provide essential nutrients, and keep you healthy and
energized.

Pineapple Smoothie

Nutritional Value
8g Fat 59g Carbs 46 Proteins 467 Calories

Ingredients:

1 ½ cups of pineapple, frozen

5 ice cubes
½ fresh orange juice
¼ cup pomegranate juice, 100%
2 scoops egg-white or vanilla whey protein powder

Directions:

1. Combine the ingredients and blend well until smooth.

2. Serve right after training.
Peach Smoothie
 Nutritional Value
3g Fat 49g Carbs 52g Protein 430 Calories

Ingredients:

2 cups of peaches
¼ cup of Greek yogurt, fat-free
½ cup fresh orange juice
2 scoops egg-white or vanilla whey protein powder

Directions:

1. Combine the ingredients in a blender and blend until smooth.

2. Drink after training.
Mango Smoothie

Nutritional Value
12g Fat 80g Carbs 12g Protein 364 Calories

Ingredients:

2 cups spinach
1 cup mango frozen
½ cup baby carrots
½ cup coconut water
¼ cup fresh orange juice
2 mandarin oranges
½ cup plain yogurt

Directions:

1. Blend the ingredients until very smooth.

2. Serve 30-60 minutes after workout.
Beet Smoothie

Nutritional Value
8g Fat 53g Carbs 18g Protein 332 Calories

Ingredients:

1 cup silken tofu

½ cup frozen or fresh cranberries
½ beet, raw
1 small Persian cucumber, peeled
1 celery stalk
1 cup kale
1 orange or ½ cup fresh orange juice
2 tsp. honey

Directions:

1. Combine the ingredients and blend on high until very smooth.

2. Serve 40-60 minutes after workout.
 Conclusion
Now you have everything you need to start your new life of bodybuilding. As
you can see, with proper guidance and information, you can dive into
bodybuilding waters without any hassles at all.

Start changing your diet by cleaning your kitchen and ridding it of all the
food that is against a good bodybuilding diet; then stock it with what you
really need. Don’t let the food you have at home become a liability. Don’t
forget to always keep in mind the principles in this book, because without
them, the training won’t work and your valuable time will be spent for
nothing.

Next, you should choose the type of bodybuilding program you want to
follow and start it. Make sure you have your pre- and post-workout smoothie
ready because it is what will give you all the energy you need to perform
your exercises and it will also help you recover faster. Of course, health is the
priority; and with smoothies and your new diet, you will have it in no time at
all.

Stop ignoring hormones and start to count them as a primary thing. Increase
them to get the maximum muscle gain and also to increase your emotional
and physical health. All you need to do is follow the above information and
buy the food that is required. In addition, the actual exercises will also help in
increasing the right hormones, which means you will get benefits from every
side of the bodybuilding life style.

Enjoy your newly-chosen goal and stay strong. Don’t rush and be patient,
because success won’t come if you accelerate things prematurely but only if
you work on them and wait for the results of your efforts.

Lastly, if you really enjoyed reading the book, please take time out to share
your insights by posting a review on Amazon. It’d be really appreciated.

Thank you and good luck!

Kevin