Health and Fitness Practical PDF

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Summary

It explains the ins and outs of how to increase muscle mass....

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E: 1 S A H P IDE GU

GET SWOLE

FOOD LIST

+ TRAINING GUIDE

MEATS:

VEGETABLES:

• Chicken • Mackerel • Salmon • Tuna • LeanBeef • Jerky • Turkey • LunchMeatHam • LunchMeatRoastBeef • Eggs

• Asparagus • BambooShoots • BeanSprouts • BeetGreens • BokChoyGreens • Broccoli • Cabbage • Cauliflower • Celery • Chards • Chicory • CollardGreens • Cucumber • Endive • Escarole • Garlic

CARBOHYDRATES:

FATS:

• BrownRice • SweetPotato • Quinoa • Oatmeal • WholeWheatBread • EzekielBread • WholeWheatSpaghetti • Yams • Barley • RyeBread • PumpernickelBread

• Avocado • Almonds • Cashews • OliveOil • WholeOrganicButter • Walnuts • KidneyBeans • BlackBeans • BrazilNuts

FRUITS:

CONDIMENTS + SEASONINGS:

• Apples • Strawberries • Papaya • Pears • FreshPrunes • Orange • Grapefruit • Kiwi • Peaches

• SpicyMustard • HotSauce • CrushedRedPepper • Mrs.DashOriginalBlend • Mrs.DashFiestaLime • Mrs.DashExtraSpicy • Mrs.DashTomatoBasilGarlic • Mrs.DashLemonPepper

• Kale • Kohlrabi • Lettuces • Mushrooms • MustardGreens • Parsley • Radishes • SaladGreens • Sauerkraut • SpinachStringBeans • SummerSquashes • TurnipGreens • Watercress • YellowSquash • ZucchiniSquash

www.bodybuilding.com/getswole

GET SWOLE

PHASE 1: WEEKS 1–4

+ TRAINING GUIDE

EX. TIME:

7:00AM

WakeUp

SUPPLEMENT:

FOOD:

RE-CON®:1/2scoop * Takewith8-12oz.ofwater.

• 3wholeeggs • 1/4cupoatmeal • 1cupoffruit

ARMOR-C™:6capsules * Takewith8-12oz.ofwater.

EX. TIME:

10:00AM

Mid-Morning

EX. TIME: Lunch

1:00PM

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  2oz.ofheavywhippingcream.

NoFood

SUPPLEMENT:

FOOD:

NoSupplement

Choose From Food List: Meat: 8oz. Carbohydrate:1/2cup Ex: 8oz.oftunaandmediumsweetpotato

www.bodybuilding.com/getswole

GET SWOLE

PHASE 1: WEEKS 1–4

+ TRAINING GUIDE

EX. TIME:

4:00PM

Mid-Evening

EX. TIME:

7:00PM

Dinner

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  2oz.ofheavywhippingcream.

NoFood

SUPPLEMENT:

FOOD

NoSupplement

Choose From Food List: Meat: 8oz. Carbohydrate: 2cups Vegetables:2cups Ex: 8oz.oftuna,medium sweetpotato,2cupsofbroccoli

EX. TIME: Pre-Sleep

10:00PM

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  2oz.ofheavywhippingcream.

NoFood

Z-CORE PM™:1capsule

www.bodybuilding.com/getswole

GET SWOLE

PHASE 1: WEEKS 1–4

+ TRAINING GUIDE

SUPPLEMENTS: PRE-WORKOUT

SUPPLEMENTS: POST-WORKOUT

ASSAULT™ scoopwith8-12oz.ofwater 0-30minutesbeforeworkout.

RE-CON® 1/2scoopwith8-12oz.ofwater immediatelyafterworkout. BCAA 3:1:2™ 6capsuleswith8-12oz.ofwater immediatelyafterworkout. CREATINE 3scoopswith8-12oz.ofwater immediatelyafterworkout.

MONDAY: CHEST + BACK * Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE

SET/REPS

WideGripPull-Ups

5xfailure

FlatBench

5x12

InclineDumbbells

5x12

SeatedRow

5x12

WideGripPull-Ups

5xfailure

ChestFly

5x12

SingleDumbell Pull-OverAcrossBench

6x12

TRAINING TIP

SUPERSET

SUPERSET

SUPERSET

TUESDAY: LEGS + ABS * Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE

SET/REPS

Squats

5x12

LegPress

5x12

StiffLegDeadLift

5x12

HamstringCurl

5x12

BarbellLunges

5x12

WeightedCalfRaises

5x12

AbWheel

50

TRAINING TIP

SUPERSET

SUPERSET

SUPERSET

www.bodybuilding.com/getswole

GET SWOLE

PHASE 1: WEEKS 1–4

+ TRAINING GUIDE

WEDNESDAY: ARMS * Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE

SET/REPS

ArnoldCheatCurls—StraightBar

6x8

InclineFrenchPress

6x8

InclineAlternatingDumbbellCurls

5x6,5-secondtwist,then4more

StraightBarPush-Downs

5x20,20x1/4rep

BenchDips

5xfailure

PreacherCurlMachine

5x30

TRAINING TIP

SUPERSET

SUPERSET

SUPERSET

THURSDAY: SHOULDERS + ABS * Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE

SET/REPS

MilitaryPress—Bar

5x12

UprightRows

5x12

LateralRaises

5x12

FullFrontals

5x12

AbWheel

1x100

TRAINING TIP

SUPERSET

SUPERSET

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER * InPhase1,youwilltake3fulldaysoffandfocusonrecovery.Growthoccurswhenyouarenotinthegym.

RECOVERY: • 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup • TakeARMOR-V™withbreakfast •1/2scoopofRE-CON®with8-12oz.ofwateratlunch • BCAA3:1:2™andZ-COREPM™priortobed * ThiswillhelpyoumaintainyourintensityintrainingonMonday.

www.bodybuilding.com/getswole

:2 E S A PHIDE GU

GET SWOLE

PHASE 2: WEEKS 5-8

+ TRAINING GUIDE

EX. TIME:

7:00AM

WakeUp

EX. TIME:

10:00AM

Mid-Morning

EX. TIME: Lunch

1:00PM

SUPPLEMENT:

FOOD:

RE-CON®:1/2scoop * Takewith8-12oz.ofwater. ARMOR-V™:6capsules * Takewith8-12oz.ofwater.

Choose One of the Following: Option 1) 3wholeeggs,1/4cupoatmeal and1cupoffruit Option 2) 2eggwhites,1cupoffruit, 1/4cupofyogurt Option 3) 2stripsoforganicturkeybacon, 1cupoffruit,1/4cupofyogurt

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  2oz.ofheavywhippingcream.

2oz.ofnutsofchoiceand1cupoffruit

SUPPLEMENT:

FOOD:

NoSupplement

Choose From Food List: Meat: 10oz. Carbohydrate:1/2cup Ex: 10oz.oftunaandmediumsweetpotato

www.bodybuilding.com/getswole

GET SWOLE

PHASE 2: WEEKS 5-8

+ TRAINING GUIDE

EX. TIME:

4:00PM

Mid-Evening

EX. TIME:

7:00PM

Dinner

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  1oz.ofheavywhippingcream.

1cupoffruit

SUPPLEMENT:

FOOD:

NoSupplement

Choose From Food List: Meat: 8oz. Carbohydrate: 2cups Vegetables:2cups Ex: 10oz.oftuna,medium sweetpotato,2cupsofbroccoli

EX. TIME: Pre-Sleep

10:00PM

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  1oz.ofheavywhippingcream.

1cupoffruit

Z-CORE PM™:1capsule

www.bodybuilding.com/getswole

GET SWOLE

PHASE 2: WEEKS 5-8

+ TRAINING GUIDE

SUPPLEMENTS: PRE-WORKOUT

SUPPLEMENTS: POST-WORKOUT

ASSAULT™ scoopwith8-12oz.ofwater 0-30minutesbeforeworkout.

RE-CON® 1/2scoopwith8-12oz.ofwater immediatelyafterworkout. BCAA 3:1:2™ 6capsuleswith8-12oz.ofwater immediatelyafterworkout. CREATINE 3scoopswith8-12oz.ofwater immediatelyafterworkout.

MONDAY: CHEST + BACK EXERCISE

SET/REPS

UnderGripPull-ups

4xfailure

InclineBenchPress

12,10,8,6

SeatedRow

12,10,8,8,8

FlatBench

5x5

WideGripPulldowns

15,12,10

Chestflywith4count stretchatbottom

5x5

TRAINING TIP

TUESDAY: LEGS EXERCISE

SET/REPS

Squats

20,15,12,10,8

LegPress

20,15,12,10,8

LegExtension

25,20,15,10

HamstringCurl

20,15,10,5x5

CalfRaises

25,20,25,20

TRAINING TIP

www.bodybuilding.com/getswole

GET SWOLE

PHASE 2: WEEKS 5-8

+ TRAINING GUIDE

WEDNESDAY: ARMS * Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE

SET/REPS

TRAINING TIP

LarryScott—PreacherCurlsCircuit

5x5full,then5x5halfreps

Dumbbellsfirstset,straightbarsecondset, reversecurlthirdset

Dumbbells

5full,then5halfreps

StraightBar

5full,then5halfreps

ReverseCurls

5full,then5halfreps

BicpeCurlMachine

30

SUPERSET

THURSDAY: SHOULDERS + ABS EXERCISE

SET/REPS

MilitaryPress—Bar

15,12,10

MilitaryPressDumbbells

12,10,8

LateralRaises

20,15,12,10

FullFrontals

5x5

BarbellShrug

5x5

Abs

100

TRAINING TIP

5countatthetopandbottom

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO * InPhase2,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO: 20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.). Alternate1minuteintensethen1minutesteady.

RECOVERY: • 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup • TakeARMOR-V™withbreakfast •1/2scoopofRE-CON®with8-12oz.ofwateratlunch • BCAA3:1:2™andZ-COREPM™priortobed * ThiswillhelpyoumaintainyourintensityintrainingonMonday.

www.bodybuilding.com/getswole

:3 E S A PHIDE GU

GET SWOLE + TRAINING GUIDE

EX. TIME:

7:00AM

WakeUp

EX. TIME:

10:00AM

Mid-Morning

EX. TIME: Lunch

1:00PM

PHASE 3: WEEKS 9-12

SUPPLEMENT:

FOOD:

RE-CON®:1/2scoop * Takewith8-12oz.ofwater. ARMOR-V™:6capsules * Takewith8-12oz.ofwater.

Choose One of the Following: Option 1) 4wholeeggsand2slices oforganicturkeybacon Option 2) 2wholeeggs,2slicesoforganic turkeybaconand1cupoffruit Option 3) 2wholeeggsand1cupofcarbs

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  2oz.ofheavywhippingcream.

1cupofcottagecheeseand1cupoffruit

SUPPLEMENT:

FOOD:

NoSupplement

Choose From Food List: Meat: 10oz. Carbohydrate: 2cups Ex: 10oz.oftunaand2cupsofbroccoli

www.bodybuilding.com/getswole

GET SWOLE + TRAINING GUIDE

EX. TIME:

4:00PM

Mid-Evening

EX. TIME:

7:00PM

Dinner

PHASE 3: WEEKS 9-12

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  1oz.ofheavywhippingcream.

NoFood

SUPPLEMENT:

FOOD:

NoSupplement

Choose From Food List: Meat: 10oz. Carbohydrate: 2cups Vegetables:2cups Ex: 10oz.oftuna,medium sweetpotato,2cupsofbroccoli

EX. TIME: Pre-Sleep

10:00PM

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater&  1oz.ofheavywhippingcream.

1cupoffruit

Z-CORE PM™:1capsule

www.bodybuilding.com/getswole

GET SWOLE

PHASE 3: WEEKS 9-12

+ TRAINING GUIDE

SUPPLEMENTS: PRE-WORKOUT

SUPPLEMENTS: POST-WORKOUT

ASSAULT™ scoopwith8-12oz.ofwater 0-30minutesbeforeworkout.

RE-CON® 1/2scoopwith8-12oz.ofwater immediatelyafterworkout. BCAA 3:1:2™ 6capsuleswith8-12oz.ofwater immediatelyafterworkout. CREATINE 3scoopswith8-12oz.ofwater immediatelyafterworkout.

MONDAY: CHEST + BACK * Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.

TRI-SET

TRI-SET

TRI-SET

TRI-SET

EXERCISE

SET/REPS

DumbbellPress

4x12

InclineDumbbellPress

4x12

DumbbellFly

4x12

FlayBench

4x12

CableCrossover

4x15

InclineDumbbellFly

4x12

Pull-Ups

4x15

DumbbellPull-Overs

4x15

SeatedRows

4x15

Pull-Downs

4x15

T-BarRow

4x15

StiffArmCableCrossover

4x15

TRAINING TIP

TUESDAY: LEGS * Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.

TRI-SET

TRI-SET

EXERCISE

SET/REPS

Squats

3x15

LegPress

3x15

LegExtension

3x15

StiffLegDeadlift

3x15

HamstringCurls

3x15

WalkingLunges

3minutes

TRAINING TIP

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PHASE 3: WEEKS 9-12

+ TRAINING GUIDE

WEDNESDAY: ARMS * Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.

TRI-SET

TRI-SET

EXERCISE

SET/REPS

PreacherCurls

4x15

ForeheadCurls

4x15

HammerCurls

4x15

3-WaySkullCrushers

3x20tonose,3x20toforehead, 3x20tobehindhead

CloseGripPreacherCurls

30

StraightBarPush-Downs

3x30

TRAINING TIP

THURSDAY: SHOULDERS + ABS * Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.

TRI-SET

EXERCISE

SET/REPS

ArnoldPress

4x20

DumbbellMilitaryPress

4x20

LateralRaises

4x20

FrontRaises

4x20

Shrugs

20

AbWheel

100

TRAINING TIP

2countatthetopandbottom

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO * InPhase3,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO: 20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.). Alternate1minuteintenseand1minutesteady.

RECOVERY: • 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup • TakeARMOR-V™withbreakfast •1/2scoopofRE-CON®with8-12oz.ofwateratlunch • BCAA3:1:2™andZ-COREPM™priortobe * ThiswillhelpyoumaintainyourintensityintrainingonMonday.

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:4 E S A PHIDE GU

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EX. TIME:

6:30AM

WakeUp

PHASE 4: WEEKS 13-16

SUPPLEMENT:

FOOD:

BCAA 3:1:2™:6-8capsules * Takewith8-12oz.ofwater.

NoFood

SHRED MATRIX™:2-3capsules * Takewith8-12oz.ofwater.

EX. TIME:

7:00AM

Breakfast

EX. TIME: Mid-Morning

10:00AM

SUPPLEMENT:

FOOD:

ARMOR-V™:3capsules * Takewith8-12oz.ofwater.

• 5Eggwhites • 1/2cupofcarbs • 1/2cupoffruit

SUPPLEMENT:

FOOD:

No Supplement

1cupof1%cottagecheese

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EX. TIME:

12:30PM

30MinutesBeforeLunch

EX. TIME:

1:00PM

Lunch

PHASE 4: WEEKS 13-16

SUPPLEMENT:

FOOD:

SHRED MATRIX®:2-3capsules * Takewith8-12oz.ofwater.

NoFood

SUPPLEMENT:

FOOD:

ARMOR-V™:3capsules *Takewith8-12oz.ofwater

Meat: 8oz. Vegetables: 2cups * CookinOliveOil

EX. TIME: Mid-Evening

4:00PM

SUPPLEMENT:

FOOD:

NoSupplement

Fat: 1cup

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EX. TIME:

7:00PM

Dinner

SUPPLEMENT:

FOOD:

NoSupplement

Meat: 8oz. Vegetables:2cups * CookinOliveOil

EX. TIME:

10:00PM

30-45MinutesBeforeBed

SUPPLEMENT:

FOOD:

COMBAT POWDER®:2scoops * Takewith8-12oz.ofwater

NoFood

Z-CORE PM™:1capsule RE-CON®:1/2Scoop * Takewith8-12oz.ofwater

Off days on Sundays are truly an off day. Stay on top of your supplement regimen; however, instead of 5 meals, eat only 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but don’t stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.

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