muscle & performance - january 2016

8202019 Muscle amp Performance - January 2016

httpslidepdfcomreaderfullmuscle-performance-january-2016 168





PERFORMANCE TECHNOLOGIES







CONTENTS

11 BODY SHOP Training Nutrition and Supps

20 LIFT Kettlebells for Strength + Conditioning

22 BUILD Drop Sets + Partials for Size

24 BURN Cardio Plans for 5- or 10-Pound Weight Loss

26 PERFORM All About Barefoot Training

28 PRO CORNER PDWL]HmiddotV 5REHUW 7LPPV

30 BRAND SPOTLIGHT Beast Sports Nutrition

60 PRODUCT INSIDER Thermo Heat

63 TOP SHOP Hot Products for Supplement Lovers

66 5 WAYS hellipto Test Your Fitness Levels

DEPARTMENTSFEATURES

34THE STARTERrsquoS PROGRAMNewbies are at a distinct advantage in the gym

because they build strength crazy fast with

the right routine MampP forgoes the usual battery

RI H[SHULPHQWDO 1HZ ltHDUmiddotV LQVDQLW LQ IDYRU

of basic proven programming to help you get

stronger leaner and more athletic in eight weeks

44SUPPS BY THE SECONDKDWmiddotV D SUHZRUNRXW 6KRXOG WDNH VXSSV

DW QLJKW KDW VKRXOG EH WDNLQJ QRZ KDW

DERXW QRZ Those new to sports nutrition willhave these questions answered mdash and thensome mdash with our around-the-clock guide tosupplementation

DISCLAIMER MUSCLE amp PERFORMANCE is an Active Interest Media publication AIM as publisher does not endorse and makes no representation warranty or guarantee concerning the safety or effectiveness of either the productsand services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine The publisher expressly disclaims any and all liability relating to the manufacture sale or use of such products andservices and the application of the exercises discussed or illustrated in this magazine The purchase or use of some of the products services or techniques advertised or discussed in this magazine may be illegal in some areas of theUnited States or other countries Therefore you should check federal state and local laws prior to your purchase or use of these products services or techniques The publisher makes no representation or warranty concerning the legality

of the purchase or use of these products services and techniques in the United States or elsewhere Because of the nature of some of the products services and techniques advertised or discussed in this magazine you should consult aphysician before using these products or services or applying these exercise techniques

J A N U A R

Y

2 0 1 6

ON THE COVER MRI Athlete Kyle Clarke

Photographer Cory Sorensen

MusclePerform MuscleandPerformance

muscleandperformance

MuscleandPerformanceMagazine

5 4 T H E N E W B I E D I E T

I R X middot U H V WD U W L Q J

W K H HD U R I I E

p la n n i n g o u t y o u

r d i e t t o t h e ca l

o r i e

S O HD V H V W R S 7 R

J H W L Q W R W K H V S H

F L Agrave F V

R X middot U H J R L Q J W R

Q H H G W R PD V W H U W K

H

ED V L F V 7 K L V E H

J L Q Q H U middot V J X L G H K

H O S V

y o u t o u n d e r s ta

n d t h e m o s t

i m p o r ta n t g u i d e

l i n e s f o r

r e ma k i n g y o u r p h y s

i q u e

i n 2 01 6



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Muscle amp Performance is printed monthly in the USA copy 2016 by Active Interest Media Inc All rights reserved Reproduction in whole or in part without permission is strictly pro-

hibited The information in Muscle amp Performance is for educational purposes only Itrsquos not intended to replace the advice or attention of health care professionals Consult your physi-

cian before making changes in your diet supplement andor exercise program MUSCLE amp PERFORMANCE 24900 Anza Dr Unit E Valencia CA 91355 - Toll Free (800) 423-2874

JANUARY 2016 VOL 8 NO 1

GROUP PUBLISHER Cheryl Angelheart GROUP BRAND DIRECTOR Alexander Norouzi

ǧǧ Eric Velazquez CSCS

GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg

ADVERTISING ACCOUNT MANAGERS BJ Ghiglione Julie Stone Laura (Flores) Thorne

COPY EDITOR Kristi Haar SPECIAL PROJECTS EDITOR Vicki Baker

ART DIRECTOR Wes Duncan PRODUCTION MANAGER Patrick Sternkopf

PHOTOVIDEO EDITOR ϐ

AR MANAGER Alice Negrete MARKETING MANAGER Laureen OrsquoBrien

CONTRIBUTORSMichael Berg NSCA-CPT Karla Dial Paul Duarte Jon Finkel Jason Hennessy Nancy J Dwayne Jackson PhD

Jerry Kindela MA DHS Peter Lueders Kamal Patel MPH Robert Reiff Carey Rossi Jill Schildhouse Cory Sorensen Joe Wuebben

Efrem Zimbalist III Executive Chairman

Andrew W Clurman President amp CEOBrian J Sellstrom Ƭ Patricia B Fox Executive Vice President of Operations

Kim Paulsen Vice President General Manager

Nelson Saenz Vice President of IT Kristy Kaus Vice President of Research

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Get EVERYBODY

Talking



SUPPLEMENTS NUTRITION amp HEALTH TRAINING

BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE JACKSON PHD

BETA-ALANINESUPPLEMENT

SUPERSTAR kkWe all have our favorite suppsthat tend to be the ones that work

best for helping us achieve our individualgoals Researchers tend to call this ldquoanec-GRWDO HYLGHQFHmicro RU SHUVRQDO XQVFLHQWLAgraveF accounts of a product being effective Yetgenerally speaking the ultimate test forVXSSOHPHQW HIAgraveFDF LV HDUV RI VXEVWDQWL-ated published and undisputed evidenceSURYLQJ LWV EHQHAgraveWV DQG YHU IHZ FDUUthis distinction One that does is beta-

alanine Recently the International Society ofSports Nutrition published a position standabout beta-alanine In this article 14 ofthe top supplement scientists from re-search institutes across the globe chimedin on the research-proven effectiveness ofbeta-alanine These scientists collectivelyUHSRUWHG WKH IROORZLQJ AgraveYH SRLQWV UHJDUG-ing beta-alanine as a world-class sportssupplement1) Beta-alanine supplementation is safe2) Four weeks of beta-alanine supple-

PHQWDWLRQ WR JUDPV SHU GD VLJQLAgrave-cantly boosts concentrations of muscle

carnosine which serve to buffer increasesin acidity in exercising muscle3) The only substantiated side effect of

high-dose beta-alanine supplementationis a tingling sensation in the skin calledparesthesia Paresthesia can be avoidedby dividing your daily dose into three orfour smaller doses (no more than 16grams each) and taking them throughoutthe day That said paresthesia associ-ated with beta-alanine supplementation

LV KDUPOHVV DQG VKRXOGQmiddotW EH D FDXVH IRUconcern4) Daily beta-alanine supplementation

(4 to 6 grams per day) for at least two tofour weeks improves exercise perfor-PDQFH sup3 VSHFLAgraveFDOO LQFUHDVLQJ WUDLQLQJvolume and power and delaying fatiguemdash especially when exertion lasts betweenone and four minutes5) Beta-alanine becomes more effective

when stacked with other supplementslike creatine This synergy is not imme-diately apparent and generally becomesnoticeable after four weeks of consistentsupplementation

MUSCLEANDPERFORMANCECOM JANUARY 2016 y MUSCLE amp PERFORMANCE 11



kk Preworkout supplements get all the love these days but postworkoutrecovery is as important as anything when it comes to maximizing sizeVWUHQJWK DQG SHUIRUPDQFH 0DNH VXUH RXmiddotUH SRXQGLQJ WKHVH NH LQJUHGL-ents immediately following intense workouts

Creatine Creatine just about does it all with regard to both exercise per-formance and results you can see in the mirror It can provide an immedi-ate boost to lifting strength power and endurance increase mass as itpromotes recovery add volume to muscles and play a role in fat burningAnd with decades of research to back it up creatine is proven to be safeeven with regular long-term use

Glutamine Few amino acids support recovery like this one which is whyhard-training athletes and bodybuilding types have been relying on it afterworkouts for years Glutamine is proven to bolster immune system func-tion which will come in handy during these waning weeks of winter

Fast-Digesting Carbohydrates After a hard workout ldquosimplerdquo carbs inaddition to protein are a must for optimizing the anabolic environmentTaking in simple carbs will replenish glycogen stores boost insulin levels(which is highly desirable after training to deliver nutrients to the depletedmuscles) and promote protein synthesis

Find these ingredients and others in MHP Dark Matter

MAX STACK

GREAT RECOVERY

STAY HEALTHY

RHODIOLA TO THE RESCUE

kk Want to lessen your chances of getting sick this

winter Of course you do so take this Rhodiolarosea D SRWHQW KHUEDO DGDSWRJHQ WKDWmiddotV NQRZQ WRLQFUHDVH WKH ERGmiddotV DELOLW WR KDQGOH VWUHVV DQGfatigue Beyond this studies report that it containsactive compounds with anti-microbial potential

From a recent study published in Frontiers

in Nutrition scientists from Appalachian StateUniversity (Boone NC) tested the anti-viral andanti-bacterial activity of Rhodiola rosea in theblood samples of experienced marathon run-ners following supplementation Subjects wererandomly divided into two groups and receivedeither Rhodiola rosea (600 milligrams per day)or a placebo for one month prior to competing ina marathon the day of the race and for a week

afterward Blood samples were collected the daybefore the race and at 15 minutes and 90 minutespost-marathon Blood serum was then testedfor anti-viral and anti-bacterial activity in vitroAlthough Rhodiola rosea did not induce anti-EDFWHULDO SURSHUWLHV LW H[HUWHG VLJQLAgraveFDQW DQWLYLUDOeffects post-marathon

ACTION POINT HmiddotUH DOO VXVFHSWLEOH WRviruses especially in the winter and during timesof heavy training And taking Rhodiola rosea mayprotect you from catching a nasty cold whichmeans you can spend more time training and lessWLPH DW WKH GRFWRUmiddotV RIAgraveFH For anti-viral protec-tion take 300 to 500 milligrams of Rhodiola rosea twice per day before breakfast and dinner Themost potent products contain standardized activerosavins and salidrosides in a 31 ratio

12 MUSCLE amp PERFORMANCE y JANUARY 2016 MUSCLEANDPERFORMANCECOM

SUPPLEMENTS





CARDIO BOOST

WEPROTEINkk As if you needed another

reason to devour high-protein

foods right A new study out

RI WKH 8 middotV 8QLYHUVLW RI (DVW

$QJOLD 8($ VKRZV WKDW eat-

ing foods rich in certain amino

acids can boost cardiovascu-

lar health to a similar degree

as stopping smoking or getting

VXIAgraveFLHQW H[HUFLVH Seven spe-

FLAgraveF DPLQRV ZHUH DQDO]HG LQthe study arginine cysteine

glycine histidine glutamic

acid leucine and tyrosine the

latter three of which are found

in high-protein animal sources

7KH UHVHDUFK AgraveQGLQJV VKRZHG

an association between these

three aminos and lower levels

of arterial stiffness which cor-

relates with a reduced risk of

coronary heart disease As for

VSHFLAgraveF KLJKSURWHLQ VRXUFHV

RI WKHVH EHQHAgraveFLDO DPLQR

acids lead researcher Amy

Jennings PhD cites a 75-gram steak 100-gram salmon

AgraveOOHW DQG PLOOLOLWHU JODVV

DSSUR[LPDWHO RXQFHV RI

VNLP PLON DV VXIAgraveFLHQW KHOS

ings Protein is good for all

muscles including the most

important one your heart

FAFQ (FREQUENTLY ASKED FOOD QUESTIONS)

Q HOW MUCH WATER SHOULD I DRINK DAILY

A

H DOO NQRZ WKDW VWDLQJ KGUDWHG LV LPSRUWDQW IRU RXU KHDOWK EXW LWmiddotV HTXDOO YLWDO

for your mood In fact studies show that drinking up to 25 liters of water daily can

LPSURYH PRRG ZKLOH GULQNLQJ RQO D OLWHU RI ZDWHU RU OHVV D GD UHGXFHV JHQHUDO ZHOOEHLQJ

For the average SHUVRQ HLJKW JODVVHV RU OLWHUV DERXW RXQFHV RI ZDWHU D GD LV HQRXJK

WR VWD KDSS DQG KGUDWHG XW LI RX H[HUFLVH WKDW QXPEHU LQFUHDVHV 7KH QWHUQDWLRQDO 6RFL

HW RI 6SRUWV 1XWULWLRQ 661 UHFRPPHQGV WKDW DWKOHWHV GULQN DQ additional 05 to 2 liters (about

WR RXQFHV RI ZDWHU GXULQJ H[HUFLVH WR RXQFHV DW D WLPH 7KLV FDQ VHQG WKH WRWDO XS WR

120 ounces per day for hard-training athletes This range on par with the long-suggested ldquohalfRXU ERGZHLJKW LQ RXQFHV SHU GDmicro LV EDVHG RQ KRZ KHDYLO DQ DWKOHWH VZHDWV GXULQJ H[HUFLVH

which you can determine by weighing yourself pre- and postworkout The ISSN suggests 3

FXSV RI ZDWHU PLOOLOLWHUV IRU HYHU SRXQG RI ERGZHLJKW ORVW WKURXJK VZHDW

ltRXU ERG DOVR GRHV D JRRG MRE RI OHWWLQJ RX NQRZ LI RXmiddotUH GULQNLQJ HQRXJK ZDWHU )RU H[

DPSOH FOHDU RU OLJKWHOORZ XULQH LQGLFDWHV RXmiddotUH SURSHUO KGUDWHG ZKLOH D EURZQ WLQW LQGLFDWHV

GHKGUDWLRQ I RXU XULQH LV GDUN HOORZ LQ WKH PRUQLQJ GRQmiddotW SDQLF WKLV LV SUREDEO D UHVXOW RI

overnight buildup in the bladder

mdashKamal Patel MPH Director Examinecom

OREDO OLIH H[SHFWDQF DW ELUWK IRU

human males and females as of

2013 up 62 years from 653 in

ZLWK KHDOWK OLIH H[SHFWDQF

+$( DW +$( DFFRXQWV IRU

mortality plus the impact of nonfatal

FRQGLWLRQV VXPPDUL]LQJ HDUV OLYHG

with disability and years lost due to

premature mortality

Source The Lancet

14 086amp( 3(5)250$1amp( y -$18$5lt 086amp($13(5)250$1amp(amp20

NUTRITION

amp HEALTH






GET STRONGER

RESULTS IN CLUSTERSkk Getting the most out of every rep is key to making gains in size and strengthand this is exactly why cluster sets are worth trying for anyone with lofty gymgoals Quick refresher Clusters involve taking at least one brief rest periodduring a lifting set as opposed to a traditional straight set where all reps areperformed consecutively with no break

In a study recently published in The Journal of Strength and ConditioningResearch researchers from Texas Christian University and George MasonUniversity compared cluster sets to traditional sets on barbell back squats Everycommon training variable was kept the same weight used (70 percent of one-rep

max) number of sets (four) number of reps per set (10) even total rest time(two minutes per set) The only difference between the cluster- and traditional-setprotocols was how the rest was dispersed

LWK WKH FOXVWHUV HDFK VHW FRQVLVWHG RI GRLQJ AgraveYH UHSV UHVWLQJ VHFRQGV GR-LQJ AgraveYH PRUH UHSV WKHQ UHVWLQJ VHFRQGV EHIRUH UHSHDWLQJ (DFK WUDGLWLRQDO VHW

involved simply doing 10 reps then resting two minutes (Total rest time in bothcases is the same)

Even with all the common variables researchers found that greater poweroutput and higher velocities were produced during cluster sets particularly laterin the sets (closer to 10 reps) This makes perfect sense when you considerWKDW ZKHQ GRLQJ FOXVWHUV UHSV VL[ WR R I HDFK VHW DUH SHUIRUPHG DIWHU VHF-RQGV RI UHVW W middotV VRUW RI OLNH WDNLQJ D KDOIWLPH EUHDN RU PRUH DFFXUDWHO JHWWLQJD VHFRQG WLPHRXW GXULQJ D WRXJK VHW RI VTXDWV XW KH LI WKDW PDNHV RXUODVW AgraveYH UHSV R I HDFK VHW WKDW PXFK VWURQJHU LW middotV ZRUWK WULQJ GXULQJ RXU QH[W

lifting session






QUICK FIX

INCLINE DUMBBELL PRESSSimple solutions to widespread exercise errors

The Flaw Using too steep of an inclineThe Fix A 45-degree angle on the adjustable benchshould be the absolute upper limit for incline pressesDQ VWHHSHU DQG LWmiddotV EDVLFDOO D VKRXOGHU H[HUFLVH 7KDW VDLG GRQmiddotW RQO VWLFN ZLWK GHJUHHV 7KH XSSHU SHFVZLOO EH VLJQLAgraveFDQWO WDUJHWHG DW VHYHUDO SRLQWV EHORZWKDW VR PL[ XS RXU LQFOLQH DQJOHV 8WLOL]H DOO EHQFK VHWWLQJV IURP GHJUHHV DOO WKH ZD GRZQ WR RQH FOLFN XS IURP AacuteDW

The Flaw 3RLQWLQJ WKH HOERZV GLUHFWO RXW WR WKH VLGHVThe Fix $V RX ORZHU WKH GXPEEHOOV DQG SUHVV WKHP EDFN XS NHHS RXU XSSHU DUPV DW URXJKO GHJUHHVWR RXU WRUVR HOERZV SRLQWHG VOLJKWO IRUZDUG 7KLV ZLOOKHOS RX JHQHUDWH PRUH SRZHU DQG DOVR UHOLHYH XQ-necessary stress on the shoulder joints to help reduceLQ MXU ULVN

The Flaw ampODQJLQJ WKH ZHLJKWV WRJHWKHU DW WKH WRS RIeach repThe Fix 7KH RQO WKLQJ WRXFKLQJ WKH GXPEEHOOV DW WKHWRS GRHV LV PDNH QRLVH $QG QR LW GRHVQmiddotW VLJQLAgraveFDQWOKLW WKH LQQHU SHFV ltRXmiddotUH EHWWHU RII NHHSLQJ WKH ZHLJKWVVSDFHG D IHZ LQFKHV DSDUW DQG VWRSSLQJ MXVW VK RIHOERZ ORFNRXW WR NHHS FRQVWDQW WHQVLRQ RQ WKH FKHVW IRXmiddotUH WKURZLQJ DURXQG SRXQG GXPEEHOOV RX PDKDYH QR FKRLFH EXW WR WDS WKHP VR LQ WKDW FDVH GR ZKDW

you gotta do

Leaving a few inches of space

between the weights keeps

tension where you want iton your pecs



N E W

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O

ld-school training with sim-

ple primitive implements

is becoming very popularwith those who seek

strength these days In addition to bar-

bells and dumbbells itrsquos not uncom-

mon to see athletes going all caveman

with heavy tires sledges and loaded

carries But if yoursquore looking to go more

bare bones with your training therersquos

another tool you should be throwing

around the kettlebell a Russian imple-

ment that has been around for hun-

dreds of years Talk about old school

ldquoKettlebells work a wide variety of

SAVED BY THE (KETTLE) BELLIntroduce your muscles mdash from traps to calves mdash to kettlebell training in 2016 to spark new gains in growth and strength

BY JOE WUEBBEN

physical attributesrdquo says Steve Cotter

president and founder of the Inter-

national Kettlebell and Fitness Fed-eration ldquoYoursquore combining strength

ϐ

ǡ ǯ Ǧϐ

of trainingrdquo

The following program designed by

Cotter involves only four basic kettle-

bell moves that will train your body

from traps to calves Another bonus

Kettlebells effectively target fast-twitch

ϐ

ǡ Ǧ

ulate hypertrophy

Two-Hand Kettlebell Swing gtgt Stand and hold a kettlebell by its

handle with both hands feet shoulder-width apart

gtgt Start with your knees slightly bent

your torso leaned forward just a bit

ϐ

Ǥ

gtgt Hinge forward at the hips while

reaching back so that the kettlebell

travels behind your feet and glutes

then immediately swing it forward and

your knees and hips to pull the weight

up to head level in front of you

KETTLEBELLS PRIMITIVE

TOOLS THAT PRODUCE

MODERN STRENGTH



gtgtLet the kettlebell swing back down

and go right into the next rep Each set

should be performed as a continuous

up-and-down swinging motion with no

pausing at any point Resist the urge to

swing the weight up with your arms

One-Arm Kettlebell Clean and Jerk gtgt Stand with your feet shoulder-

width apart straddling a kettlebell on ϐǤ

gtgt Squat down and grab the handle

overhand your arm fully extended

gtgt Starting in a squat with your glutes

down weight on your heels chest up

ϐǡ

knees and hips so yoursquore standing

When your body is fully extended at

the hips knees and ankles clean the

weight by pulling it up to your shoul-

ϐ

palm faces you and the bell rests on the

outside of your wristgtgt Settle into a standing position then

immediately go into the jerk portion of

the lift by dipping down slightly with

your knees and exploding up to press

the kettlebell overhead

gtgt At the top position your arm is fully

extended yoursquore standing up straight

and the ball of the kettlebell is behind

your hand Carefully lower the weight

ϐ ǡ

then switch arms

Double-Kettlebell Front Squatgtgt Stand upright holding a kettle-

bell in each hand with your feet

shoulder-width apart and your knees

slightly bent

gtgt Lift the weights in front of your

shoulders so that the bells are out-

side your hands (with the bottoms

of the kettlebells facing out to the

sides) and your palms face each

other This is your start position

gtgt ϐ

out squat down as you would nor-

mally for a front squat until your ϐǤ

gtgt Extend your knees and hips to

stand back up and return to the start

position keeping the kettlebells in

the same position throughout

Hand-to-Hand Kettlebell Swing gtgt Stand upright holding a kettle-

bell by its handle in one hand with

your feet shoulder-width apart

gtgt Start with your knees slightly

bent and the weight hanging toward

ϐǡ Ǥ -ward at the hips and reach back just

as you did in the two-hand swing

(except only one hand is holding the

kettlebell this time) then explosive-

ly swing the weight up by extending

your knees and hips

gtgt When the kettlebell reaches

shoulder height quickly transfer

it to the other hand before it drops

back down

gtgt Complete the next rep with the

other hand transferring the weight

back and forth between hands on

every rep (rep No 1 with your right

hand rep No 2 with your left hand

and so on)

TEST YOUR KETTLETry this routine exclusively for at least four weeks to developefficiency with these strength-building kettlebell movements

EXERCISE REPS

Two-Hand Kettlebell Swing 15

One-Arm Kettlebell Clean amp Jerk 10 each arm

Double-Kettlebell Front Squat 10

Hand-to-Hand Kettlebell Swing 30

Cotter recommends that relatively strong men andor those who

weigh more than 220 pounds use a 24-kilogram53-pound kettle-

bell men with moderate levels of s trength andor those who weighless than 180 pounds should start with a 16-kilogram35-pound

kettlebell

Perform the workout three days a week with one to two days ofrest between workouts (Monday Wednesday Friday)




FAILURE FACTORAdvanced training techniques arenrsquot just for seasoned lifters These proven intensity boosters are for anyone who seekshigh-powered growth

BY MICHAEL BERG NSCA-CPT

BUILD

you may want to stick to the basics a

while longer but if you have at least a

few weeks of training under your belt

try these techniques for yourself and

see what you respond to best Theyrsquore

certain to make your gym time muchmore productive

DROP SETS

The idea here is to push your muscles

to their breaking point then lighten the

load and do it again for good measure

Start with a standard set to failure at

your chosen rep range then immedi-

ately ldquodroprdquo or decrease the weight

roughly 20 to 30 percent and rep again

to failure

This is simple to accomplish on a ma-

So what if yoursquore a beginner

Physiologically muscle is

well muscle Some of us

have less some have more

and we each have varied amounts of

what are called fast-twitch and slow- ϐǤ

those differences all muscle thrives

on the challenge of being pushed be-

yond its limits giving it the impetus

to grow bigger and stronger to be pre-

pared the next time itrsquos faced with a

similar load

With that in mind the following ad-

vanced techniques can work for you if

used judiciously as part of your regular

weight-training routine If yoursquore com-

pletely new to training with weights

chine Just reset the pin in the weight

Ǥ ǯ

with dumbbells and barbells especial-

ly those handy preset bars

As with any intensity technique you

donrsquot want to use drops on every set

a workout incorporating a drop (or

two) can ensure that yoursquore appropri-

ately taxing your body and priming the

pump for growth

PARTIAL REPS

You may remember being told as a kid

ldquoDonrsquot do anything halfwayrdquo That oth-

erwise well-intentioned advice doesnrsquot

apply here In fact even halfway might

be a touch too much Thatrsquos because

Advanced techniques

produce advanced results

when used judiciously

S



DROP-SETS WORK OUT BACK

EXERCISE SETS REPS

Barbell Row 5 15 (warm-up)121086

Supported T-BarRow 4 1210108-101

Pull-Up 3 101010

Seated Cable Row 3 10108-101

Wide-Grip Lat Pulldown 3 10108-101

2Q WKH AgraveQDO VHW GURS WKH ZHLJKW E WR SHU-

FHQW UHS XQWLO IDLOXUH WKHQ GURS LW DJDLQ DQG UHS XQWLORX FDQ GR QR PRUH ltRX PD GURS WKH ZHLJKW D WKLUG

WLPH IRU DGGLWLRQDO ZRUN

PARTIAL-REPS WORKOUT ARMS

EXERCISE SETS REPS

Close-Grip Bench Press 4 15 (warm-up)12108

Overhead Dumbbell 3 8-12

Triceps Extension

Triceps Pressdown 3 101010

Barbell Curl 4 15 (warm-up)12108

EZ-Bar Preacher Curl 3 8-122

Dumbbell Concentration Curl 3 8-122

2Q WKH ODVW WZR VHWV DIWHU JRLQJ WR IXOOUHS IDLOXUH FRQ-

WLQXH ZLWK SDUWLDOV sup3 KDOI UHSV DQG TXDUWHU UHSV sup3 XQWLORX UHDFK WRWDO PXVFOH H[KDXVWLRQ

the partial-reps technique involves

doing repetitions from one-quarter to

one-half of the full range of motion of

an exercise after yoursquove done as many

full reps as you can Itrsquos a way to ensure

a muscle group has absolutely no en-

ergy left to muster

To do it choose a resistance that will

cause you to reach muscle failure at thetarget rep range Using our arm-work-

out example on triceps pressdowns

yoursquod stick the pin at a weight that you

ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ

many half reps as you can then ldquopuls-

ingrdquo out quarter reps until you canrsquot

move the stack anymore You should

choose your exercises wisely of courseand use a trusted spotter when needed

Obviously this tactic can give you

an unbelievable bout of delayed-onset

muscle soreness in the days to follow

You wouldnrsquot want to use it on every

set or even in every workout because it

can lead to overtraining in which your

body struggles to recover from work-

outs Used prudently however partials

are a potent weapon in the battle formore muscle




T ǯ ǡ ǯ ϐ ǡ ʹǤ

ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -

Ǧ Ǥ Muscle amp Performance -

ϐ

ǡ

Ǥ

5 TO 10Looking to begin the new year by ditching a few pounds Use these powerful cardio programs to strip body fat in eightweeks with specific plans for 5- or 10-pound losses

BY CAREY ROSSI

BURN

CARDIO PROGRAM NO 1Days 1 and 5 30-Minute IncrementalTreadmill Program

TIMEMINUTES SPEED INCLINE

1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7

30-Minute Steady-StateElliptical Program

Mak suggests using anelliptical trainer that hasmoving handles

TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2

Days 1 3 and 5 35-Minute IncrementalTreadmill Program


1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0

Days 2 and 4 35-Minute IntervalElliptical Program

Mak suggests using an ellipti- cal trainer that has movinghandles Begin by doing afive-minute warm-up followedby five interval cycles of oneminute of work to four minutesof rest then finish up with afour-minute cool-down

TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm

PROGRAM NO 1 You Want to Lose 5 Pounds

ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ

Get your fat loss off to a

running start in 2016



Choose Nordic NaturalsThe 1 Omega-3 Fish Oil dagger

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PERFORM

oursquove seen them on the run-

ning trails around town and

at the gym all those people

wearing funky socks (And

no wersquore not talking about the way

they smell) The minimalist footwear

trend has caught on with runners and

lifters alike for good reason

A large and growing body of research

shows that distance runners who are

used to wearing shoes have an over-

whelming tendency to hit the ground

ϐǤ

that traditional running shoes are de-

signed to provide greater cushioning

and correct pronation problems heel

striking by its very nature tends to

shorten the runnerrsquos stride Moreover

ϐ

body A study published in the journal

Nature by Harvard University profes-

distance runners remove their shoes

the peak vertical force at impact withthe ground is seven times greater in

heel strikers than forefoot strikers

About 75 to 80 percent of endurance

runners are heel strikers

Running barefoot or in minimalist

ǡ ǡ ϐ

architecture allowing the muscles and

supporting structures in the feet and

lower legs to strengthen themselves It

also promotes forefoot striking which

translates stored energy in the calf and

Achilles tendon into forward motion

THE BARE TRUTHWant to improve your running form and get stronger in your major lifts The secret may just lie in ditching your shoes

BY KARLA DIAL

Yand has only one-third the impact force

of heel striking That means greater

speed and fewer repetitive stress inju-

Ǥ ϐ ǯ Ǥ

of Arnold Schwarzenegger working

out barefoot at Goldrsquos Gym in the rsquo60s

ϐǫ Ǧ

bodybuilders sometimes preferred the

ϐ

on heavy lifts such as squats and dead-

lifts because they believed it built the

supporting musculature of the feet

ankles and calves along with the rest of

the larger muscles This is a technique

still employed by lifters today but

near-max loads should still be shoed

mdash especially by those new to barefoot

or minimalist footwear training mdash be-

cause of the incredible forces that come

to bear on the bones of the feet As with

all things weight training itrsquos better to

start small and work your way up

Jon Gaffney a former University ofNew Hampshire wrestler tried on his

ϐ ȋ

ϐ ǲǳ -

ket) in 2008 and hasnrsquot looked back

since On the days he forgets to bring

ǡ ǯ

work out barefoot or in socks than go

back to wearing regular cross train-

Ǥ ǲ

stable in my major lifts squat deadlift

ǡ ǡǳ

Ǥ ǲ ǯ

over my toes as much My back and

hips were more aligned I didnrsquot have as

much pain and I really felt I could drive

through my heels more effectively on

Ǥǳ

ϐ

with your toes mdash whether in minimal-

ist shoes or none at all mdash gives you

automatic traction And because mini-

malist shoes are designed to strength-

en your feet and legs naturally almost

Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ

in middle school and these are more

Ǥǳ

While some people like Gaffney may

take to minimalist footwear right away

most people will require an adjustment

period and that goes double for heel-

striking distance runners Scientists

and shoe salespeople alike recommendbuilding up your endurance slowly

Ǥ ǡ

only 400 meters to a mile every other

ϐ ǡ

the distance by 10 percent a week as

long as you have no problems Stretch

your calves and hamstrings regularly

Ǥ ǲ

ǡǳ Ǥ ǲ

something is hurting or uncomfortable

Ǥǳ

Going bare can

build strength from

the ground up






e went from 170 pounds to a spectacular 235

pounds in only 10 months Whatrsquos even more

startling is that Staff Sgt Robert Timms a US Air

Force aircraft armament systems technician on

Ǧ ϐ ǡ

sessions of chemotherapy at Joint Base Andrews in Maryland

after a diagnosis of non-Hodgkinrsquos lymphoma in his left knee

Timms already held a black belt in Shotokan and had

ǡ

addition to playing semi-pro football while stationed in

Aviano Italy But when his cancer treatments concluded afriend turned him on to weight training Within three months

he had established a solid foundation taking off on his own

ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ

and it wasnrsquot long before Dymatize added him to its roster

of sponsored athletes We checked in with this inspirational

military man who following his chemotherapy treatments

also did tours of duty in Kandahar Afghanistan and Kunsan

South Korea

H

ROBERT TIMMSThis Dymatize athlete ainrsquot your ordinary military

muscle guyBY JERRY KINDELA MA DHS

PRO CORNER

UNIQUE ARMSIn addition to utilizing a descending-sets approach inthis workout Staff Sgt Timms notes ldquoI always have tohave rhyme with reason with my workouts so a typicalarm workout for example will have a pull-push type ofconstruction something that works all of the muscle headsof the upper armrdquo

EXERCISE SETS REPS


Rope Cable Curl 5 15121088

Cambered-Bar Pressdown 5 15121088

Dumbbell Curl 5 15121088

Reverse-Grip Cable Pressdown 5 15121088

Reverse-Grip Barbell Curl 5 15121088

Rest 30-60 seconds between sets and exercises

Yours is an inspiring story Care to explain what your

training is like

I believe when it comes to bodybuilding itrsquos a relatively

fundamental matter Itrsquos all about consistency and technique

I donrsquot do light weight nor heavy weight I do working weight

what feels right

Itrsquos all about knowing how your body responds how you

feel the muscles working and responding Itrsquos also aboutmaking the time required to get what you want We all have

ǡ ǡ

ǡ Ǥ ǯ

and time management

How did you create the proper nutritional environment

to grow like you did

The most important thing was to ensure that my meals were

a priority I always made certain that I had the food I needed

for the day every day Being inconsistent with your nutrition

program is probably the biggest downfall for anyone trying

to gain mass Yes everyone knows that eating is essential

but making it a priority and eating on a schedule is a wholedifferent animal

What supplement protocol addresses your needs for

your job and your training efforts

Dymatize ISO-100 is my go-to protein powder between meals

when Irsquom at work Itrsquos clean and helps me meet my protein

Ǥ

powder which keeps my metabolism going throughout the

night long after a hectic day working at Luke Air Force Base

in Arizona

SSGT ROBERT TIMMS US AIR FORCEBirthplace Rochester NY Height 61University Syracuse NY Weight 225 poundsCurrent City Goodyear Arizona

roberttimms12 robert_mrepiqphysiq_timms_

ldquo W e a l l h a v e t o w o r k b u t w h e n y o u w a n t s o m e t h i n g

m o r e t h a n t h e n e x t m a n y o u m a k e t i m e rdquo



GETDYMATIZEDCOMENTER CODE VSHOPPE10 WHEN YOU GO TO

FOR YOUR INSTANTLY REDEEMABLE DISCOUNT COUPONGOOD ON ALL DYMATIZE PRODUCTS NOW THROUGH FEBRUARY 29 2016

OFFER GOOD ON IN-STORE PURCHASES AND ONLY AT VITAMIN SHOPPE SELECT LOCATIONSFOR FULL TERMS amp CONDITIONS GO TO GETDYMATIZEDCOMTERMS

THE DYMATIZE OATH

TO DYMATIZE ONESELF

YOU MUST FIRST ACCEPT AND ADMIT THAT YOU

CAN ALWAYS IMPROVE YOU MUST COMMIT TO

THE ENDEAVOR OF PHYSICAL

AND MENTAL SELF IMPROVEMENT

WE COMMIT TO YOU

AS YOU COMMIT TO ELEVATING YOUR MENTALHEALTH PHYSICAL ABILITY AND QUALITY OF LIFE

THIS IS WHAT IT MEANS TO BE DYMATIZED

TAKE THE OATHTAKE $1000 OFFAT THE VITAMIN SHOPPE TODAY

NEW LOOK SOONAMAZINGPRODUCTS NOW

GET DYMATIZED

copy 2015 Dymatize Enterprises LLC All Rights Reserved




YEARS IN BUSINESS 20

BEST-SELLING PRODUCTS Creature a creatine complex

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GET TO KNOW BEAST SPORTS NUTRITIONBY JILL SCHILDHOUSE

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BRINGING OUT THE BEAST IN EVERYONE ǲ

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CURE OR PREVENT ANY DISEASE copy 1995 - 2015 Beast Sports Nutrition All Rights Reserved

Beast Proteintrade is a powerful fuel to help increase muscle and strength

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Available at

vitaminshoppecom







Muscle amp Performance presentshellip

THE STARTERrsquoS

PROGRAMStart here ϐ

Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ

HairampMakeupbyNancyJ



Strength You donrsquot need to load up a barbell with your

Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ

Hypertrophy (muscle building) -

ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ

Functionality ǯ ǯ -

ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ

The Muscle amp Performance 2016 Starterrsquos Program will satisfy the following areas

You have the goal and the desire and now you have the program So whatrsquos next You guessed it Get started

Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ

progressive overload ǡ

ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK

Use this box to familiarize mdash or reacquaint mdash yourself

with the terminology needed to navigate this eight-week program

Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ






MampP STARTERrsquoSPROGRAMThis starter split is a balanceof smart work and rest

Day Activity

1 Upper Body

2 High-Intensity Inter-val Training (HIIT)

3 Lower Body + Abs4 Active Recovery5 Whole Body6-7 REST

DAY 1 (MONDAY) UPPER BODY

Warm-up Five minutes of light cardio 1x10 push-ups 1x10 lat pulldowns (light)

Exercise Sets RepsDistance RestDumbbell Push Press (light) 2 6 1 min

Dumbbell Bench Press 4 8 90 sec-alternating sets with-

Barbell Row 4 8 90 secStanding Barbell Overhead Press 3 8 90 sec

Dumbbell Curl 3 8-10-superset with-

Triceps Pressdown 3 8-10 90 sec

Farmerrsquos Walk 2 50 ft 90 sec

Progress Points

Volume After two weeks add one set to every exercise In weeks 5-8 add

one exercise each for chest back shoulders triceps and biceps doing two sets

of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8 On farm-

errsquos walks increase distance to 75 feet in weeks 3-4 100 feet in weeks 5-6 and

125 feet in weeks 7-8

Intensity With the exception of push presses decrease rest periods everytwo weeks on all exercises by 15 seconds weeks 3-4 75 sec weeks 5-6 60

sec weeks 7-8 45 sec

Load Every two weeks add about 10 percent more weight to at least two

exercises Make it a goal to increase weight on every exercise (even if only a

small amount like 5 pounds) by the end of eight weeks

Exercises Consider subbing in comparable exercises for those listed every

two weeks at your discretion Appropriate substitutions include barbell ver-

ǡ ϔǦ

presses and carrying different types of implements for farmerrsquos walks such as

sandbags or other strongman equipment

Beginners havean advantage as

strength accumu-lates quickly dueto neurological

adaptations thatoccur in the firstfew weeks of a

program

A BStandard barbell

rows build

upper-back

density




DAY 2 (TUESDAY)HIGH-INTENSITY INTERVALTRAINING (HIIT)

Warm-up Five to 10 minutes of light cardio

HIIT Session10 seconds of all-out high-intensity work (ldquoonrdquo) alternating with

50 seconds of rest (ldquooffrdquo) for 10 minutes (10 total rounds) doing

the cardio activity of your choice (running treadmill bike rower

jumping rope etc) Make sure you perform your work intervalsas intensely as possible preferably a ldquo9rdquo intensity level on a

scale of 1-10

Progress Points

Weeks 3-4 Do 12 HIIT rounds of 10 seconds on 50

seconds off


seconds off

Week 7-8 Do 15 HIIT rounds of 15 seconds on 45

seconds off

The inverted row is a

challenging body-

weight back-builder

A

B




DAY 4 (THURSDAY) ACTIVE RECOVERY

Do some form of low-intensity activity for at least 20 minutes The objective here isto stay active while also promoting recovery This can be a long walk an easy bike

ride a jog (if yoursquore already a runner to begin with) a low-intensity steady-state ses-

sion on the machine of your choice etc

Progress Points

Weeks 3-4 Add 10 minutes to your low-intensity activity of choice (for ex-

ample increase from 20 to 30 minutes)

Weeks 5-6 Increase to moderate-intensity cardio for 20-30 minutes but

keep it steady-state For example go from walking to jogging

Weeks 7-8 Do 30-40 minutes of moderate-intensity steady-state cardio

Old-school and still effective

a proper sit-up is a great move

to master

A B

B

A

Target your lower abs mdash

a trouble spot for most

guys mdash with the hanging

knee raise

DAY 3 (WEDNESDAY) LOWER BODY + ABS

Warm-up 2x25 jumping jacks 1x10 bodyweight squats 1x10 walking lunges

Exercise Sets Reps Rest

Box Jump (18- to 24-inch box) 2 6 1 min

Barbell Squat 4 8 2 minDumbbell Walking Lunge 3 101 90 sec

Hanging Knee Raise 3 10-15 1 min Kettlebell Swing 3 12 90 sec

1 Take 10 steps with each leg

Progress Points


one compound exercise for the lower body and one abdominal exercise doing

two sets of 10-12 reps in weeks 5-6 and three sets of 10-12 reps in weeks 7-8

On kettlebell swings move up to 15 reps in weeks 5-6 and 20 reps in weeks 7-8

keeping the weight relatively light

Intensity With the exception of box jumps and knee raises decrease rest

periods every two weeks on all exercises by 15 seconds (Box jump rest periods

should stay at one minute take knee raises down to 30 seconds) On squats

always be mindful of proper technique if your technique suffers or you startto feel light-headed with shorter rest stick with 90 seconds to two minutes



small amount like 5 pounds) by the end of eight weeks On box jumps increase

box height at least once in the course of eight weeks


two weeks at your discretion See page 43 for recommendations




DAY 5 (FRIDAY) WHOLE BODY

Warm-up Five minutes of light cardio 1x10 push-ups 1x10 inverted rows

Exercise Sets Reps RestMedicine Ball Slam 2 6 ndash

-superset with-

Jump Squat 2 6 1 minBarbell Deadlift 3 8 90 sec

Pull-Up 3 AMRAP 90 sec -alternating sets with- 30 sec

Chest Dip 3 AMRAP 90 sec 30 sec

Plate Overhead Walking Lunge 3 12 90 sec

Circuit-Training Cardio

Exercise Reps

Burpee 5Goblet Squat 10

Push-Up To failure Inverted Row To failure

Sit-Up 15

After completing the entire circuit rest one minute Complete three circuits

total

Progress Points

Volume After two weeks add one set to every exercise except pull-ups and

dips On pull-ups and dips do as many reps as possible (AMRAP) in 45 seconds

in weeks 5-6 and AMRAP in 60 seconds in weeks 7-8 On circuit-training car-

dio complete four circuits in weeks 3-8

Intensity Decrease rest periods every two weeks on all exercises by 15 sec-

onds except on medicine ball slams and jump squats in weeks 7-8 (keep rest

at 30 seconds) On circuit-training cardio drop rest to 30-45 seconds between

rounds in weeks 5-8Load Every two weeks add about 10 percent more weight to at least two





Forget the

bench How

many pull-ups

can you do

The deadlift is a total-

body mass-builder Expect

strength gains to come

quickly

A

A

B

B




^ Box Jump

Swing your arms back and then forward

aggressively as you extend through the

hips knees and ankles to jump onto the

box Step (donrsquot jump) down from the

box after each rep Jumps should be as

ϐ ǡ Ǧ

ing softly on top of the box




MOVEMENT MENUWhen it comes to mixing it

up or making substitutions to

your routine pick from this

MampP-approved list of simple

proven exercises

Chest Incline dumbbell press

incline bench press chest dip

Back Pull-up dumbbell rowone-arm dumbbell row

Shoulders Wide-grip upright

row seated dumbbell overhead

press seated barbell overhead

press

Triceps Triceps pressdown ly-

ing triceps extension dumbbell

lying triceps extension

Biceps Barbell curl dumbbell

hammer curl barbell preacher

curl

Legs Step-up Romanian dead-

lift split squat Abs Reverse crunch double

crunch decline crunch

For circuit training try choosing

movements that closely replicate

the ones listed Appropriate

substitutions would include plyo-

metric push-ups in place of ball

slams jumping lunges instead of

jump squats and double crunches

in place of sit-ups

Medicine Ball Slam

Stand holding a medicine ball with a

solid shoulder-width stance Lift the

ball over and slightly behind your

head while coming up on your toes

ϐ

as explosively as possible Transition

to the next rep in one smooth mo-

tion picking the ball up and getting it

overhead as quickly as possible Use

a medicine ball thatrsquos heavy enough

to challenge your entire body (15-25

pounds is a good start) and that wonrsquot

bounce back up and hit you in the face

(think leather over rubber)

^ Plate Overhead

Walking Lunge

Hold a weight plate (25-45 pounds

hands grasping the sides) directly over-

head with your arms fully extended

while doing walking lunges Donrsquot rush

the reps keep your lunges under controlto maintain balance and core stability



Whether yoursquore looking to build muscle or shed fat in 2016 this daylong

supplement schedule will help ensure that you reach your goals fasterBy Team MampP

SUPPSBY THE SECOND







THE FUTURE OF THERMOGENICS

Sought-after ingredients gotu kola perilla seed yohimbe bark andforskolin unleash an exhilarating sensation designed for your mosthardcore demands Yoursquoll feel a surge from the very first serving

UNRIVALED SENSORY amp ENERGY

Feel the supercharged rush coursing through your body after thevery first dose This sensory surging formula is enhanced withcaffeine anhydrous to provide unmatched intensity and energy

POWERFUL WEIGHT LOSS RESULTS

Get ready for real hardcore results Backed by two scientific studiesincluding one published in the prestigious journal Phytotheacuterapie Xenadrine CoreTM includes a key weight loss ingredient thathelped test subjects lose 109 lbs in 60 days with a low-calorie diet1

NEW Xenadrine CoreTM unleashes a unique dynamic and powerfullypotent ingredient combination that will set a new standard forwhat a hardcore thermogenic should be The iconic brand thatprovides real results is ready to revolutionize the game again

Irsquove taken thermo pills beforebut have never come acrossanything this potent

ndash yova1 ACTUAL USER REVIEW FROM XENADRINECOM Received product as a free sample

ldquo

rdquo

K e y I n g r e d i e n t

trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO

1 Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM

was 109 lbs vs 54 lbs in a 60-day study with a low-calorie diet and 37 lbs vs125 lbs in a separate 8-week study with a calorie-reduced diet and moderate exercise

xenadrinecomcore



Caffeine peaks about an

hour after itrsquos taken soworking out too soonafter ingesting it will

limit its ability toboost strengthand endurance

as you train

Gain MassSupplement DoseCitrulline 3-6 g

Caffeine 200-400 mg

Get LeanSupplement DoseCitrulline 3-6 g

Caffeine 200-400 mg

Green Tea 500 mgExtract

Yohimbine 2-10 mg

Gain MassGet LeanSupplement DoseWhey Protein 20 g

BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g

For get-lean lifters only


PREWORKOUT

Your supplements can boost the effectiveness of your work-

outs so taking them at the right time and in the right quan-

tities can absolutely have an impact on how good you can

look Whey creatine citrulline beta-alanine and caffeine are

must-haves before hitting the gym because they collectively

affect your strength stamina energy levels and fat-burning

capacity But timing is everything here and you need to knowwhat to take and when Essentially you want two prework-

out meals

Preworkout 1 should be taken 45 to 60 minutes before you

start training and should include citrulline mdash or another ni-

tric-oxide booster like arginine mdash as well as caffeine Citrul-

line converts to arginine in the body and is better absorbed

ǡ ϐ Ǥ -

feine peaks about an hour after itrsquos taken so working out too

soon after ingesting it will limit its ability to boost strength

and endurance as you train While caffeine will also enhance

fat burning during the workout add a dose of green tea and

yohimbine to seriously turn up the burn

Preworkout 2 should come about 30 minutes after Pre-

workout 1 and 30 minutes or less before you start train-ing and the prescription is the same for both camps Here

is where you want 20 grams of whey which will be used by

muscles as an energy source during the workout and will

start you on the road to recovery early Add 5 to 10 grams of

BCAAs to aid muscle recovery prevent muscle breakdown

provide more energy to muscles and prevent fatigue Those

ϐ

time because it helps to shuttle fat into mitochondria where

it can be burned as fuel Beta-alanine known mainly for its

ability to help boost muscle strength and power also aids

in fat burning by delaying fatigue allowing you to get more

calorie-scorching reps per workout





Gain MassSupplement DoseVitamin C 1 g

Fish Oil 2-3 g

Get LeanSupplement DoseVitamin C 1 g

Fish Oil 2-3 gCLA 2-3 g


Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME

It may seem that you have enough nutrients sitting on your

plate to keep your body changing for the better but there area few things you can add to boost health and recovery Ide-

ally you should take a hit of vitamin C with 2 to 3 grams of

ϐ ǡ Ǥ

ǡ ϐ

reduces muscle breakdown and supports the joints that you

just put through the wringer at the gym Those who want to

aid fat loss while promoting gains in muscle and strength

should also take a dose of CLA

POSTWORKOUT

Growth is essentially a side effect of recovery which happens

while yoursquore at home resting eating and sleeping Customar-

ily recovery begins with whey protein Right after a workout

protein synthesis (read muscle growth and repair) is at its

highest Fast-digesting whey supplies your muscles with all

the amino acids they need to rebuild And even though caseindigests slowly research has found that adding it to whey af-

ter workouts further promotes muscle growth

Glutamine augments this process by reducing the total

amount of muscle breakdown and increasing blood levels of

growth hormone while creatine replenishes explosive en-

Ǥ ϐ Ȅ

in the delivery of nutrients oxygen and hormones to starv-

Ȅ

can decrease delayed-onset muscle soreness Each of these

supps has its place postworkout whether yoursquore looking to

beef up or lean down



Gain MassSupplement DoseMicellar Casein 40 g

Fish Oil 2-3 g

Get LeanSupplement DoseMicellar Casein 20 g

Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)

The right cocktail of supplements

at bedtime ensures that growth andrepair continue while you snooze


AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ

ǯ ǡ ʹ ϐǤ ϐ ǡ ǡ

ǡ

Ǥ

30 TO 60 MINUTES BEFORE BED

ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN

bull high in BCAAs high biological value

and very fast digesting

bull provides muscles with a quick

readily available source of amino

acids

bull hydrolysate is faster digesting than

whey concentrate or isolate

bull ideal for early morning preworkout

and postworkout

CASEIN PROTEIN

bull digests slowly to provide muscles

with a slow trickle of amino acids

bull micellar casein digests slower than

caseinates (sodium caseinate

calcium caseinate)

bull ideal for postworkout bedtime or

long gaps between meals

BCAAS

bull composed of leucine isoleucine and

valine

bull aids in the manufacture mainte-nance and repair of muscle tissue

bull stimulates protein synthesis

bull provides energy during workouts

bull blunts cortisol and reduces muscle

soreness

bull blunts fatigue during workouts

CAFFEINE

bull increases the release of fat for fuel

during exercise

bull boosts strength instantly

bull delays time to fatigue

bull improves mental focus

CARNITINE

bull aids the transport of fats into

mitochondria where it can be

burned as fuel

bull improves fat loss with exercise and

low-carb dieting

bull can contribute to muscle growth by

boosting NO levels and the level of

androgen receptors in muscle

CREATINE

bull boosts strength by supplying

muscles with more explosive energy

bull taken postworkout increases insu-

linlike growth factor-1 (IGF-1)

bull ϐǡ

reduces chronic fatigue boosts

brain and heart health

GREEN TEA EXTRACT

bull contains EGCG or epigallocatechingallate which inhibits an enzyme

that breaks down norepinephrine

the neurotransmitter involved in

regulating metabolism and fat

burning

bull reduces the risk of some cancers

and aids in joint health

GLUTAMINE

bull aids muscle growth by increasing

levels of leucine

bull decreases muscle breakdown

bull boosts immune functionbull increases growth-hormone levels

bull can increase calories and fat burned

during exercise

ARGININE

bull enhances nitric-oxide production

in the body

bull ϐ

optimize delivery of nutrients

hormones and oxygen

bull ϐ Ǧ

hormone levels

bull promotes greater fat loss and gains

in muscle

BETA-ALANINE

bull forms carnosine in the body

bull delays time to exhaustion by buffer-

ing hydrogen ions during exercise

bull boosts strength and endurance

bull paired with creatine supplementa-

tion can increase lean mass and

reduce body fat

CITRULLINE

bull converts into arginine in the body

which then converts to nitric oxide

bull ϐ

nutrient delivery to muscles and

organs

bull can aid in energy levels and force

production

MULTIVITAMIN

bull reduces possibility of nutritionalϐ

hard training

FISH OIL

bull contains omega-3 fatty acids

bull helps prevent muscle breakdown

bull encourages fat loss

bull reduces risk of heart disease and

stroke

bull boosts immune and brain function

COQ10 (COENZYME Q10)bull neutralizes free radicals created

during exercise

bull helps convert carbs and fat into

energy

bull increases endurance

B-COMPLEX

bull aids in metabolism

bull helps produce energy

VITAMIN Cbull improves the synthesis of hormones

like GHbull ϐ

exercise

bull can enhance nitric-oxide levels and

enhance fat loss

ZMAbull combines zinc magnesium aspar-

tate and vitamin B6

bull increases testosterone and IGF-1

bull enhances sleep quality

SUPPLEMENT QUICK FACTS Herersquos your quick-consult guide to the benefits of key supps



Available at

stores nationwidevitaminshoppecom

WHEN IT COMES TO

GETTING THE MOST OUT OF YOUR PR OTEINhellip

ITrsquoS ABOUT TIME



Canrsquot tell protein powder from

baby powder Arenrsquot sure aboutthe difference between amino

acids and antacid DONrsquoT WORRY

Muscle amp Performance will

show you how to eat right toget the body you want






ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ

Your dailyproteintarget ingrams perpound ofbodyweight

IT ALL STARTS WITH THE FIRST BITE

JUST AS ARNOLD SCHWARZENEGGERrsquoS

ROAD TO THE MR OLYMPIA TITLE BEGAN

WITH HIS FIRST REP AND SIR EDMUND

HILLARYrsquoS CLIMBING OF MOUNT EVERESTBEGAN WITH HIS FIRST STEP YOUR NEW DIET

WILL BEGIN WITH A SINGLE CHEW



MUSCLEANDPERFORMANCEMAGCOM JANUARY 2016 y MUSCLE amp PERFORMANCE 57

FAT FACTS

Since the foods most commonly associ-

ated with obesity are also heavy in fat(fast food potato chips ice cream etc)

fat itself has earned a bad reputation

But saying that all fats are bad is gross-

ly unfair to the fats that are essential

for muscle growth So if yoursquore going

to bad-mouth fat at least slander only

trans fats and saturated fats and even

then make sure to tread lightly

Trans fats are what you usually

ϐ ǡ

foods while saturated fats are found

in meat dairy and eggs These are the

ldquobadrdquo fats correlated with high choles-

terol heart disease and weight gain

Even so saturated fats do have some

value to active males because they

help keep testosterone levels where

they need to be

ldquoGoodrdquo fats are called unsaturated

and monounsaturated fats Theyrsquore

found in raw nuts avocadoes olive oil

and salmon Theyrsquore important because

they aid nutrient absorption which is

ϐ

you want them to grow They also bol-

ster joint and brain health and can help

increase fat burning ldquoIrsquom constantly telling my athletes

to increase their intake of good fatsrdquo

Bommarito says ldquoIn just 1 ounce of raw

almonds or cashews yoursquore going to

get well over 200 calories and around

15 grams of protein which is what you

need to build musclerdquo

Other sources of good fats are pure

virgin olive oil and organic all-natural

nut butter ldquoIrsquod say the No 1 thing I go

through when Irsquom training my guys is

ϐ

of good fatsrdquo Bommarito continues ldquoAf-

ter that itrsquos getting them to watch their

high-glycemic carb indexrdquo

Because fats have a higher caloric

density than the other two macronu-

trients mdash 9 calories per gram versus

4 calories per gram for carbs and pro-

tein mdash itrsquos a good idea to consume fatwith discretion Generally 05 gram per

pound of bodyweight per day is a good

target as always you can adjust up or

down from there

CARBS COUNT

While protein and good fats build

muscle you still need energy to burn

while you work out Thatrsquos where car-

bohydrates come in In the body carbs

are broken down into simple sugars

that your body then uses as its prima-

ry source of energy Just like there are

ldquogoodrdquo fats and ldquobadrdquo fats there are

also ldquogoodrdquo carbs and ldquobadrdquo carbs

Sadly bad carbs are the most com-

mon and abundant on store shelves

and theyrsquore what you want to stay away

from when yoursquore trying to gain clean

muscle while keeping unwanted body

fat far far away (One exception is post-

workout when you want quick-acting

carbs along with your protein to kick-

start recovery) Enriched pasta white

potatoes processed white rice cereals

granola and white bread are all consid-

ered bad carbs because they raise blood

sugar levels rapidly and invite wild

surges of insulin that can convince your

body it needs to store an extra ldquolayerrdquofor survival ldquoBasically anything thatrsquos

processed or enriched you should stay

away fromrdquo Bommarito advises

ϐǦ Ǧ

trient-rich foods such as long-grain

brown rice whole-wheat pasta sweet

potatoes red-skin potatoes and whole-

wheat bread ldquoWhen yoursquore trying to

gain muscle you want to have a much

higher percentage of good carbs in your

dietrdquo Bommarito says ldquoThese carbs

will give you the long-lasting energy

you need to exerciserdquoThose looking to gain muscle while

staying relatively lean tend to make the

mistake of under-indulging in carbs

which can leave them with an apoca-

lyptic ldquowalker-likerdquo swagger in the

gym Such subpar workouts will pro-

duce subpar gains Aiming for 15 to

2 grams per pound of bodyweight per

day then adjusting up or down based

on energy levels and body composition

is a good newbie strategy

ONE MORE BITE

In the end getting bigger and stron-

ger comes down to this You must feed

your muscles not only the optimal fuel

to maintain high energy levels for bet-

ter workouts but also the necessary

building blocks for recovery after those

training sessions With these nutrition

and supplement guidelines you have

the information you need to succeed on

both fronts Are you ready to conquer

your personal version of Everest

Your dailyfat target ingrams perpound ofbodyweight

Your daily carbohydrate target in grams per pound of bodyweight




5(MORE)

MUSCLE-

BUILDING

RULES

Never drasticallyreduce eliminateor over-indulgewith any macro-nutrient Proteincarbs and fat allhave a place inyour muscle-build-ing diet and shouldbe eaten in rela-tive balance witha slightly higher

calorie count fromproteinDrink plenty ofwater to keep yourmuscles brain andorgans hydratedAim for half ofyour bodyweightin ounces per dayFalling just shortor going just overLV AgraveQHChoose goodfats over bad fatsand good carbs

over bad carbswhenever possibleLimit or eliminatefrom your diet anyfoods whose labelslist ldquoenrichedrdquo in-gredientsDevelop a solidsupplement plan toaugment your dietFor some ideasturn to page 44

The following sample diets are meant to give you a quick-look blueprint at how to construct your own

EHJLQQHUmiddotV GLHW WmiddotV LPSRUWDQW QRW WR REVHVV RYHU WKH JUDPIRUJUDP JXLGHOLQHV EXW UDWKHU EXLOG RXU

GLHWDU DFXPHQ WKURXJK SUDFWLFH 7KH IROORZLQJ WDNHV WKH PDWK RXW RI WKH HTXDWLRQ DQG SUHVHQWV ZKDW D

VROLG GD RI FKRZ VKRXOG ORRN OLNH ZLWK WKH FDORULHV DQG PDFURV DOO EDODQFHG DQG DFFRXQWHG IRU

SAMPLE TRAINING DAY DIET

Breakfast

frac12 cup egg whites + 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado

Snack

1 apple (sliced) with peanut butter

Lunch

6-8 ounces chicken breastMixed green salad with olive oil or balsamic vinegar dressing or fresh fruit1 medium to large sweet potato

Preworkout Drink

Proteincarbohydrate drink containing a creatine amino acid mix

Postworkout Drink

Protein shake 16 ounces skim milk + 1 scoop whey protein

Dinner

8 ounces salmon1 cup brown riceMixed green salad with olive oil or balsamic vinegar dressing

Bedtime Snack

Protein shake with 20 grams whey or casein protein powder

SAMPLE OFF-DAY DIET

Breakfast

frac12 cup egg whites and 2 whole eggs1 cup oatmealFresh fruit (your choice)frac14 avocado

Snack

Protein or MRP (meal replacement) bar

Lunch

Tuna wrap on a whole-wheat tortilla

Afternoon Snack

Protein shake 16 ounces skim milk +1 scoop whey protein

Dinner

8 ounces chicken1 medium to large sweet potatoMixed green salad with olive oil or balsamic vinegar dressing

Bedtime Snack

1 banana + 2-3 spoonfuls peanut butter



These statements have not been evaluated by the Food and Drug AdministratThis product is not intended to diagnose treat cure or prevent any disease

9 SCOOPS OF YOUR FAVORITE PROTEIN POWDER A new clinical

study has revealed that users who consumed Aminolase with dietary

or supplemented protein digested and absorbed 9x more protein than

consuming protein alone Contrary to popular belief dietary proteinmust be broken down into Amino Acids within 90 minutes in order to

be used for muscle building tissue repair and immune function Excess

protein that has not been digested and absorbed within this time period will

IL JVUZTLK I` IHJ[LYPH PU [OL SHYNL PU[LZ[PUL JYLH[PUN ZPNUPAumlJHU[ HTVU[Z

of ammonia responsible for gas bloating and many other severe digestive

complaints Make your protein 9x (900) more powerful with Aminolase







WHEYrsquoIN lsquoWEIGHTSrsquo

AND GAINNATURALLYSUPPORT PERFORMANCE AND RECOVERY

WITH TRUE ATHLETEmdashA WIDE RANGE OF

SPORTS NUTRITION PRODUCTS INCLUDING

HORMONE-FREE NATURAL WHEY PROTEIN

CONTAINS NO ARTIFICIAL FLAVORS COLORS

OR SWEETENERS

iamatrueathleteAvailable at

PUT THE




SUPPLEMENT MAKEOVER+HUHᅣV RXU GHAgraveQLWLYH OLVW RI PXVWKDYHV IRU RXU VXSSOHPHQW VKRSSLQJ OLVW

lt INNER ARMOUR AMINO BLITZ PEAK

$PLQR OLW] 3HDN LV IRUPXODWHG WR HQKDQFH DQG VXVWDLQHQHUJ GLDOLQJ XS IRFXV ZLWK FDIIHLQH DQG JUHHQ WHD ZKLOH FRFRQXW ZDWHU SRZGHU GHOLYHUV QDWXUDOO RFFXUULQJHOHFWUROWHV WR KHOS PDLQWDLQ DQG UHSOHQLVK QXWULHQWV ORVW GXULQJ H[HUFLVH 7KLV HQHUJL]LQJ DPLQR PDWUL[ DOVR SURYLGHVDQ H[DFW UDWLR RI WKH amp$$V sup3 OHXFLQH LVROHXFLQH DQGYDOLQH sup3 WR DFWLYDWH DQG PDLQWDLQ PXVFOH EXLOGLQJ

ADVANCED MOLECULAR LABS PREWORKOUT gt

3UHZRUNRXW LV IRUPXODWHG ZLWK D XQLTXH VQHUJLVWLF EOHQGRI VFLHQWLAgraveFDOO UHVHDUFKHG FRPSRXQGV GHVLJQHG WR

LQFUHDVH HQHUJ VWUHQJWK SRZHU DQG HQGXUDQFH VR RXFDQ SXVK RXU ERG WR WKH OLPLW IRU ORQJHU SHULRGV RI WLPHW DFWLYDWHV WKH SHUIHFW EOHQG RI QHXURWUDQVPLWWHUV WR ERRVW RXU PRRG PRWLYDWLRQ PHQWDO DOHUWQHVV DQG IRFXV VR RX

FDQ WUDLQ ZLWK WKH XWPRVW LQWHQVLW DQG UHVLOLHQFH

lt OLYMPIAN LABS E-FORCE

()RUFH LV D VXVWDLQHGUHOHDVH SUHZRUNRXW WKDW SURYLGHVWZR GLIIHUHQW SKDVHV RI HIAgraveFDF 7KH AgraveUVW KLW FRPHV PLQXWHV DIWHU LQJHVWLRQ WR KHOS RX JHW RII WR D VWURQJVWDUW ZLWK RXU WUDLQLQJ 7KH VHFRQG KLW DUULYHV PLQXWHVODWHU DOORZLQJ RX WR VXUJH WKURXJK WKH UHVW RI RXUVHWV DQG UHSV ()RUFH FRQWDLQV QR AgraveOOHUV DOOHUJHQV RUDUWLAgraveFLDO LQJUHGLHQWV

BEAST SPORTS NUTRITION CREATURE gt

ampUHDWXUH LV D SURIHVVLRQDOVWUHQJWK FUHDWLQH FRPSOH[ WKDW XVHV IRXU RI WKH PRVW DGYDQFHG IRUPV DYDLODEOH WR IXHO

PXVFOH JURZWK LQFUHDVH VWUHQJWK DQG DFFHOHUDWH UHFRYHUampUHDWLQH LV XVHG LQ ERWK LQWHQVH ZHLJKW WUDLQLQJ DQG

HQGXUDQFH DFWLYLWLHV KHOSLQJ RX WR SXVK KDUGHU JR IDVWHUDQG UHFRYHU PRUH TXLFNO ampUHDWXUH LV D FRUH SDUW RI DQ

WUDLQLQJ SURJUDP WR NHHS RX AgraveW DQG VWURQJ

lt MUSCLETECH

MISSION1 CLEAN PROTEIN BARS

$OOQHZ 0LVVLRQ ampOHDQ 3URWHLQ DUV IURP 0XVFOH7HFK IHDWXUH FOHDQ SUHPLXP LQJUHGLHQWV WR KHOS RX WDFNOH DOO RIRXU OLIHᅣV PLVVLRQV 0DGH ZLWK SHUFHQW SURWHLQ LVRODWHVDQG VZHHWHQHG ZLWK VWHYLD 0LVVLRQ EDUV GHOLYHU XS WR JUDPV RI VXSHULRU SURWHLQ DQG JUDPV RI AgraveEHU ZLWK DEVROXWHO ]HUR VXJDU DOFRKROV RU DUWLAgraveFLDO AacuteDYRUV




lt BETANCOURT NUTRITION B-NOX

Grab your workout by the horns with B-Nox atestosterone- and nitric oxide-infused drink mix Thispotent pre-workout formula promotes strength and muscleperformance to bring out the training matador in you

lt BODYTECH HEXATEIN-SR

Hexatein-SR is formulated with 21 grams of six differentproteins mdash including whey isolate egg white and micellarcasein mdash to provide a fast medium and slow release

RI PXVFOHEXLOGLQJ DPLQR DFLGV 3DFNHG ZLWK AacuteDYRU WKLVhigh-quality protein helps create the anabolic environmentneeded to promote muscle growth and recovery

MHP 5D-TROPIN gt

MHPrsquos 5D-Tropin is a muscle growth activator that helpspromote hypertrophy and induces deep anabolic sleep

This advanced formulation uses clinically tested anabolicDJHQWV WR DXJPHQW AgraveYH RI WKH PRVW SRZHUIXO PXVFOH JURZWK

activators GH IGF-1 testosterone mTOR and deep sleepGrow while you sleep with 5D-Tropin

ADVANCED MOLECULAR LABS

POSTWORKOUT gt

Postworkout repairs and re-energizes your musclesafter training with a potent combination of leucine

creatine and betaine to help replenish muscle proteinand glycogen levels Combining these effects providesa robust biochemical milieu within muscle cells driving

exceptional growth and strength

lt ARTHUR ANDREW MEDICAL AMINOLASE TPA

Dietary protein must be completely digested within 90 minutesto avoid kidney stress wasted amino acids and the formationof toxic ammonia gas Clinical evidence shows that AminolaseTPA allows for nine times more protein absorption when itrsquostaken with dietary or supplemented protein






P h o t o b y P e t e r L u e d e r s

I

f yoursquore just starting out or simply

rekindling your commitment to

good health itrsquos important to know

ϐǦ

ness levels Not only will this provide a

Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ

dangerous to do without some level

ϐǡ ǯ

ϐǦ

ness program or testingrdquo says William

Ǥ ǡ ǤǤǡ ǡ Ǧ

fessor of kinesiology and works in the

Human Performance Laboratory at the

ǡ Ǥ Ǧing issued that caveat he suggests the

ǡ Ǧ

er endurance cardiovascular shape

and body composition

1STRENGTHldquoA good way to do this is with the

Epley equationrdquo Kraemer says ldquoUse a

weight you can safely handle for say

eight to 10 reps and get a good idea of

your max to base your other lifts onrdquo

his prime His contemporary Larry

ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ

tastic carryover to the squat but donrsquot

beat yourself up too much if you donrsquot

come close

3ENDURANCETo get a read on how long your

muscles can go follow the militaryrsquos

Ǥ ǲ Ǧ Ǧ

like they do in the military are a great

indicator of muscular endurancerdquo

Kraemer says If yoursquore 30 years old

for example yoursquod need to perform 77

Ǧ ͺʹ Ǧ Ǧ

ping for a perfect score Another way is

to see how many of each you can do in

a minute

4CARDIOVASCULAR SHAPEldquoThere are many tests for this

ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ

(If you donrsquot have a track nearby try

Ǥ Ǧ

sure road routes or use an app like

Strava) ldquoMake sure yoursquove spoken with

ϐ ǦǦ

Ǧ

traindicate this testrdquo Kraemer advises

Looking for a comparison for your

time The US Coast Guard requires

male recruits age 30 and younger to

ʹǣ Ǥ

5 BODY COMPOSITIONldquoWe all know by now that the body

mass index is worthlessrdquo Kraemer

says ldquoWhat you want to do is get with

a trained professional who knows how

Ǧment to test for your actual body fatrdquo

Ǧ

lete is 6 to 13 percent according to the

American Council on Exercise but up

ʹ Ǧ

able healthy range

William J Kraemer PhD FISSN is a

full professor in the department of kine-

siology working in the Human Perfor-

mance Laboratory at the University of

Connecticut Storrs

To predict your max on certain lifts

Ǧ

tain weight by 0033 and multiply that

product by the weight used Add that

number to the weight used and you

Ǥ ǣ

If you perform 10 reps on the bench

ʹʹ ǡ

Ǥ͵͵ǡ Ǥ͵͵Ǥ Ǧ

Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER

A good gauge of the amount ofpower your legs and core can produce

is a vertical jump test You can do this

at home with a marked wall or other

measurable indicator From a standstill

ϐ

ϐǡ Ǧ

ward swinging your arm(s) up to the

measuring target The highest point

you reach with your lead hand is the

measurement If yoursquore wondering

what a ldquosuperhumanrdquo result is Michael

ͺ

hellipTO TEST YOUR FITNESS LEVELSFOR A MORE FRUITFUL FITNESS JOURNEY START THEYEAR OFF BY ASSESSING WHERE YOU ARE IN TERMS OF

STRENGTH POWER STAMINA AND BODY COMPOSITION

Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION












CONTENTS











DEPARTMENTSFEATURES












J A N U A R

Y

2 0 1 6








W K H HD U R I I E



o r i e



F L Agrave F V



H



H O S V


n d t h e m o s t


l i n e s f o r


i q u e

i n 2 01 6





USA (800) 705-5226 INTL (630) 236-0097


VANILLA ICE CREAM



























SHAKE

ORBAKE



S A LE

NOW

ONS A LE

NOW





Get EVERYBODY

Talking























MAX STACK

GREAT RECOVERY

STAY HEALTHY









SUPPLEMENTS





CARDIO BOOST


































A
























premature mortality

Source The Lancet


NUTRITION

amp HEALTH






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

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ȋǦ ȌǤ

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ǡ ϔǦ






program

A BStandard barbell

rows build

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scale of 1-10

Progress Points


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challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






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Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




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A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

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trade

0

2

4

6

8

10 LOST

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xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

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͵ Ǥ Ǧ ǡ

Ǥ ǯ

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Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


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A PROTEIN PRIMER

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SAMPLE OFF-DAY DIET

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Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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gression in the gym

ǲ ϐ


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Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

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come close



Ǥ ǲ Ǧ Ǧ





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a minute


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ʹǣ Ǥ






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able healthy range





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A
























premature mortality

Source The Lancet


NUTRITION

amp HEALTH






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

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17G 0GSUGAR

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WITH

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O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















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ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















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kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

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Pure

Effective

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Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









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ϐǤ






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BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


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ϐ ȋ

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Going bare can

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South Korea

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NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

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Ǥ ǡ ǡ Ǧ

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Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION


























SHAKE

ORBAKE



S A LE

NOW

ONS A LE

NOW





Get EVERYBODY

Talking























MAX STACK

GREAT RECOVERY

STAY HEALTHY









SUPPLEMENTS





CARDIO BOOST


































A
























premature mortality

Source The Lancet


NUTRITION

amp HEALTH






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION





Get EVERYBODY

Talking























MAX STACK

GREAT RECOVERY

STAY HEALTHY









SUPPLEMENTS





CARDIO BOOST


































A
























premature mortality

Source The Lancet


NUTRITION

amp HEALTH






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION























MAX STACK

GREAT RECOVERY

STAY HEALTHY









SUPPLEMENTS





CARDIO BOOST


































A
























premature mortality

Source The Lancet


NUTRITION

amp HEALTH






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



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7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

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5ET

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ldquo

rdquo


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0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


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Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



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out meals





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Ǥ

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Ǥ ǯ

ǯǤ

Ǥ




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acids




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calcium caseinate)



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soreness


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bull ϐǡ



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burning



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hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







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CITRULLINE



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organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

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able healthy range





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premature mortality

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GET STRONGER







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1-5 35 0

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Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


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ǡ

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ϐǤ ǡ

Ǥ ǡ

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Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


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ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

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Ǥ

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Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

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Ȅ

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ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION






GET STRONGER







lifting session






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

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Ǥ

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-

-

Ǧ Ȅ Ǥ

ǡ

-

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ϐǤ ǡ

Ǥ ǡ

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Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






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BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



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ϐ















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ǡǳ Ǥ ǲ


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Going bare can

build strength from

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ǡ

ǡ

ϐ Ǥ

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South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

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in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







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Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

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NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

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ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

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Ǥ ǡ͵͵

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COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

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BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







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T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


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Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

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ǫ

everything

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Ǣ

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ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

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ǯ ϐ

Ǥ ǡ

ǡ Ǧ

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ǡ ϐ

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Ǥ



Ǧ

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ϐ -

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ȋǦ ȌǤ

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ǡ ϔǦ






program

A BStandard barbell

rows build

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scale of 1-10

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seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






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Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

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BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

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Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


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Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

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Snack


Lunch


Afternoon Snack


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OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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ϐǦ


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gression in the gym

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ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

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Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION






QUICK FIX





you gotta do






N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION



N E W

CLEAN PROTEIN BAR




A M ERI C

rsquo S


S ELLING





ndash


NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITH

STEVIAPROTEIN

21G GLUTEN

FREEFIBERWIMO




O
















BY JOE WUEBBEN




ϐ

ǡ ǯ Ǧϐ

of trainingrdquo






ϐ

ǡ Ǧ

ulate hypertrophy





ϐ

Ǥ








TOOLS THAT PRODUCE

MODERN STRENGTH















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

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Ǥ ϐ ǯ Ǥ



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Going bare can

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ǡ

ϐ Ǥ

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South Korea

H



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training is like




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THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





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Ǧ

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Ǧ ǡ Ǧ

Ǣ ǡ

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ǡ

ǡǳ ǡ

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Ǥ

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Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

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FREE SAMPLES ǯ

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5ET

5ET

E

T5E

E

-

C-

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C-

ERER

R

ER

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T H E


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challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






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Sit-Up 15


total

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Forget the

bench How

many pull-ups

can you do




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A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

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BCAAs 5-10 g


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ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


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(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

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ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

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ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

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Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

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ǡ

Ǥ

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ͺ ʹ Ǥ

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Ǥ











FAT FACTS











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they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


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Postworkout Drink


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Bedtime Snack


SAMPLE OFF-DAY DIET

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Lunch


Afternoon Snack


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lt MUSCLETECH











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gression in the gym

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come close



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Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

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ϐǤ


Ǥ Ǧ



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Ǧ





ʹǣ Ǥ






Ǧ



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able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


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Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

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POWER





ϐ

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to chase your best

body in 2016





SPORTS NUTRITION




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BY JOE WUEBBEN




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of trainingrdquo






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ulate hypertrophy





ϐ

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TOOLS THAT PRODUCE

MODERN STRENGTH















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ϐ











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then switch arms




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and so on)


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BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION















ϐǡ





ϐ











ϐ ǡ

then switch arms




slightly bent







gtgt ϐ

















your knees and hips




back down






and so on)


EXERCISE REPS








kettlebell







BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

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-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

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Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






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BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















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Ǥ ǲ

ǡǳ Ǥ ǲ


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Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

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Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







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T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


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Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

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ǫ

everything

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ǡ ǯ Ǥ ǯ

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ǡ -

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ǡ

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Ǥ



Ǧ

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ϐ -

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ȋǦ ȌǤ

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Ǥ

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ǡ ϔǦ






program

A BStandard barbell

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scale of 1-10

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seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

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ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION






BUILD







DROP SETS








to failure













similar load







Ǥ ǯ








pump for growth

PARTIAL REPS






Advanced techniques



S




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




EXERCISE SETS REPS



Pull-Up 3 101010







EXERCISE SETS REPS



Triceps Extension













ergy left to muster





ǯ ϐ ʹ Ǥ

Ǥ ʹǡ

ǡ ǣ ϐ


















ǥ Ǥ ȋ -

Ȍ Ȅ Ȅ

Ǥ ǡ Ǥ

ǯ ϐ -


ϐ

ǡ

Ǥ


BY CAREY ROSSI

BURN



1-5 35 0

6-10 37 25

11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


ǯ

ǡ

ϐ ȋ Ȍ

Ǥ ǡ

Ǥ


Ǥ

ϐ Ȅ

-

-

Ǧ Ȅ Ǥ

ǡ

-

ǡ

ϐǤ ǡ

Ǥ ǡ

ϐ Ȅ

Ȅ ǡ

Ǥ






Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



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Ǧϐ


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Ǥ ǲ

ǡǳ Ǥ ǲ


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Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

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ȋ Ȍ ǡ





South Korea

H



PRO CORNER


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training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

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Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

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Ǥ

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Ǥ ǡ͵͵

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COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

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ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

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THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

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Ǥ ϐ ǡ

ǯ ϐǣ

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ȋǦ ȌǤ

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ǡ ϔǦ






program

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rows build

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challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






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Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

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A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

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ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

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ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

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ǡ

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Ǥ

ǯ Ǥǳ

ǯ

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ʹ

Ȅ

Ȅ Ǧ

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ϐǡ ǡ Ǥ

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they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


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SAMPLE OFF-DAY DIET

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Snack


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lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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gression in the gym

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come close



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a minute


ǤǦ ǡǳ

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ϐǤ


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Ǧ





ʹǣ Ǥ






Ǧ



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able healthy range





Connecticut Storrs


Ǧ




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ʹǤʹǤ

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POWER





ϐ

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ͺ



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to chase your best

body in 2016





SPORTS NUTRITION





ǥ Ǥ ȋ -

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BY CAREY ROSSI

BURN



1-5 35 0

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11-15 37 50

16-20 37 75

21-25 40 75

26-25 35 0

Days 3 and 7



TIMEMINUTES SPEED

1-5 55-65 rpm

6-25 75-85 rpm

26-30 55-65 rpm

CARDIO PROGRAM NO 2



1-5 (warm-up) 35 0

6-10 37 25

11-15 39 50

16-25 39 75

26-30 37 100

31-35 35 0



TIMEMINUTES SPEED

1-5 (warm-up) 55-65 rpm 6 80-90 rpm

7-10 65-75 rpm

11 80-90 rpm

12-15 65-75 rpm

16 80-90 rpm

17-20 65-75 rpm

21 80-90 rpm

22-25 65-75 rpm

26 80-90 rpm

27-30 65-75 rpm

31-35 55-65 rpm


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ǡ

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-

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ϐǤ ǡ

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Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

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ǡ ǯ



Ǥ ǲ


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Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




Pure

Effective

Award Winning

Omega-3s for

Q

Healthy Heart

Q

Brain Health

Q

Optimal Wellness









PERFORM













ϐǤ






ϐ









ǡ ǡ ϐ








BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



ϐǫ Ǧ


ϐ















ϐ ȋ

ϐ ǲǳ -



ǡ ǯ



Ǥ ǲ


ǡ ǡǳ

Ǥ ǲ ǯ





Ǥǳ

ϐ






Ǥ ǲ

Ǧ ϐ

ǯ ǡǳ Ǥ

ǲ -

Ǧϐ


Ǥǳ







Ǥ ǡ


ϐ ǡ




Ǥ ǲ

ǡǳ Ǥ ǲ


Ǥǳ

Going bare can

build strength from

the ground up










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

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AMRAP30 sec ͵ -

ȋǦ ȌǤ

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ǡ ϔǦ






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rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






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Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

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A

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B




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ϐ ǡ Ǧ









proven exercises







press






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SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


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ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

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ǡ

ϐ Ǥ ǯ Ǧ

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they need to be






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ϐǦ Ǧ




















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5(MORE)

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SAMPLE OFF-DAY DIET

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PUT THE


















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come close



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BY KARLA DIAL




Ǥ ϐ ǯ Ǥ



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ϐ Ǥ

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South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













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in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

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NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

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ǡ ǡ

ǡ Ǧ Ȅ Ǧ

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Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

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ʹ Ǥ

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Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

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FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








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Ǥ Ǧ

Ǥ ϐ ǡ

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everything

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ǡ

ǯ ϐ

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ǡ ϐ

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Ǥ



Ǧ

Ǥ

Ǧǡ -

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Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

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Ȅ

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Recovery T ȋ

Ȍ ǣ

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ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION










Ǧ ϐ ǡ




ǡ




ǡ

ǡ

ϐ Ǥ

ϐ

ȋ Ȍ ǡ





South Korea

H



PRO CORNER


EXERCISE SETS REPS









training is like




what feels right



ǡ ǡ

ǡ Ǥ ǯ

and time management













Ǥ



in Arizona










THE DYMATIZE OATH

TO DYMATIZE ONESELF





WE COMMIT TO YOU





GET DYMATIZED







ϐ ǡ

Ǧ

Ǣ ǡ

Ǧ ǡ Ǧ

Ǣ ǡ

Ǧ

Ǣ ʹ ǡ Ǧ

Ǧǡ Ǧ

ǡ ǡ Ǧ

ǡ Ǥ

NEWEST PRODUCTS

ʹǤ ϐǡ ǡ Ǧ

ǡ

Ǥ

ϐ Ǧ Ȅ ʹ ǡ Ǧ

ǡ ǡ

ǡ Ǧ Ȅ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ

ǡ ǡ

Ǥ ǡ͵͵

Ǧ ϐǤ

COMPANY MISSION ǯ

ϐ Ǧ

ǡ ǡ

ǡ Ǧ

Ǥ


BRAND SPOTLIGHT


ǡ

ǡǳ ǡ

Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

ǡ

ǡ ǯ

ʹ Ǥ

TESTING 1 2 3 Ǧ

Ǥ

ǯ Ǧ

ϐǡ ǡ

Ǥ


Ǯǯ ϐ

Ǧ

ǡǳ Ǥ ǲ

Ǧ Ǥǳ

FREE SAMPLES ǯ

ǯ Ǧǡ

Ǥ

Ǥ



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

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challenging body-

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A

B








Progress Points








to master

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A




knee raise








Progress Points






















-superset with-






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Forget the

bench How

many pull-ups

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ϐ ǡ Ǧ









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PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

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BCAAs 5-10 g


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ϐ ǡ Ǥ

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POSTWORKOUT











Ǥ ϐ Ȅ


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Fish Oil 2-3 g


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CLA 2-3 g


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magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

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calcium caseinate)



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OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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ϐǦ


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Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



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ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


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ǡ

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Ǥ ǲ

ǡ

Ǥǳ

BEST OF BEAST Ǧ

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ʹ Ǥ

TESTING 1 2 3 Ǧ

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ǯ Ǧ

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Ǥ


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ǯ ϐǣ

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ǯ ϐ

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Simplicity ǯ

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Ǧ

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Conditioning -

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Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

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ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

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Ȅ

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ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION



5ET

5ET

E

T5E

E

-

C-

C-

C-

ERER

R

ER

R







A T

T H E


NOW AVAILABLE AT



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

ǯ ϐǣ

ǡ

Ǥ





Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

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FAT FACTS











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they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

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Breakfast


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Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


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OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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ϐǦ


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gression in the gym

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ϐǡ ǯ

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come close



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able healthy range





Connecticut Storrs


Ǧ




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ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



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to chase your best

body in 2016





SPORTS NUTRITION



Available at

vitaminshoppecom








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

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AMRAP30 sec ͵ -

ȋǦ ȌǤ

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rows build

upper-back

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Progress Points


seconds off


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challenging body-

weight back-builder

A

B








Progress Points








to master

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B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




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A

B

B




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ϐ ǡ Ǧ









proven exercises







press






curl











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Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

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Ǥ


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ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

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ǡǳ Ǥ

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ǯ ǡ

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A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

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FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












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ϐǤ


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ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION








THE STARTERrsquoS


Ȍ ϐ Ȍ

back Ǥ

Ǥ

Ǥ

Ǥ Ǧ

Ǥ ϐ ǡ

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ǯ ϐ

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ǡ ϐ

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Simplicity ǯ

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Ǧ

Ǥ

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Ȍ ǣ

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-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

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Ǥ


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ǡ Ȁ -

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TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

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ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

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Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

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ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

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Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




Ǧ ȋ ϐǦ Ȍ Ǥ

ϐǤ -

ǡ -

ϐ

Ǥ

ǫ

everything

ǡ ǡ

ϐǡ Ǣ -

ǡ

Ǣ

Ǣ ǡ ǡ

feels ǡ

Ǥ ǫ ǯ

Ǥ


ǡ ǯ Ǥ ǯ

ǡ ǯ Ǥ ǡ

ǡ -

Ǥ


ǡ

ǯ ϐ

Ǥ ǡ

ǡ Ǧ

ǡ

ǡ ϐ

Ǥ

Simplicity ǯ

Ǥ



Ǧ

Ǥ

Ǧǡ -

ǡ ǡ ǡ

Ǥ ǡ Ǥ

Conditioning -

ϐ -

ǡ ǡ Ǥ

ǯ

Ǧ ȋ ʹȌ Ȅ

Ȅ

ȋ ȌǤ Ǧ -

ȋ Ȍǡ ǡ ϐ

Ǥ

Recovery T ȋ

Ȍ ǣ

not Ǥ

ǡ -

-Ǥ ǯ

ϐ Ǥ

ǯ

Ǥ

Ǣ

Ǥ

Progression ǯ -

Ǥ


ǡ

Ǥ -

ǡ Ȁ -

Ǥ


TRAINING SPEAK



Alternating Sets ȋ

Ȍǡ

Ǥ

AMRAP30 sec ͵ -

ȋǦ ȌǤ

ǡ

Ǥ

Rest ǡ

Ǥ

Superset

Ǣ

Ǥ

Warm-up

Ǥ

not Ǥ ǲ ǳ

ǡ ȋǡ

ǡ ǡ ǤȌǤ







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION







Day Activity

1 Upper Body











Progress Points













ǡ ϔǦ






program

A BStandard barbell

rows build

upper-back

density










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION










scale of 1-10

Progress Points


seconds off


seconds off


seconds off


challenging body-

weight back-builder

A

B








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION








Progress Points








to master

A B

B

A




knee raise








Progress Points






















-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION







-superset with-






Exercise Reps



Sit-Up 15


total

Progress Points













Forget the

bench How

many pull-ups

can you do




quickly

A

A

B

B




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




^ Box Jump






ϐ ǡ Ǧ









proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

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FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION








proven exercises







press






curl











in place of sit-ups

Medicine Ball Slam





ϐ










^ Plate Overhead

Walking Lunge










SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

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Ǥ ǲ

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ʹ

Ȅ

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͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

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Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION





SUPPSBY THE SECOND
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION
















ldquo

rdquo


trade

0

2

4

6

8

10 LOST

109 lbs

PLACEBO



xenadrinecomcore






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION






as you train


Caffeine 200-400 mg


Caffeine 200-400 mg


Yohimbine 2-10 mg


BCAAs 5 g

Creatine 2-5 g

Beta-Alanine 2-3 g

Carnitine 2-3 g



PREWORKOUT








out meals





ǡ ϐ Ǥ -













ϐ











Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION






Fish Oil 2-3 g




Casein Protein 20 g

Glutamine 5-10 g

Citrulline 3-6 g

Creatine 2-5 g

Beta-Alanine 2-3 g

BCAAs 5-10 g


DINNERTIME




ϐ ǡ Ǥ

ǡ ϐ





POSTWORKOUT











Ǥ ϐ Ȅ


Ȅ







Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




Fish Oil 2-3 g


Fish Oil 2-3 g

CLA 2-3 g


ZMA as directed

(zinc 30 mg

magnesium 450 mg

vitamin B6 11 mg)




AT BEDTIME

ϐ Ǥ

ǡ Ǥ Ǧ

ȋ Ǧ Ȍ

ǡ

Ǥ ǯ ǡ Ǥ


ǡ

Ǥ


ǡ

ǡ ǡ Ǥ

ǯ

Ǥ

ǡ ǯ ϐ Ǧ

͵ Ǥ Ǧ ǡ

Ǥ ǯ

ǯǤ

Ǥ




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




WHEY PROTEIN





acids




and postworkout

CASEIN PROTEIN





calcium caseinate)



BCAAS


valine





soreness


CAFFEINE


during exercise




CARNITINE



burned as fuel


low-carb dieting




CREATINE





bull ϐǡ



GREEN TEA EXTRACT





burning



GLUTAMINE


levels of leucine




during exercise

ARGININE


in the body

bull ϐ


hormones and oxygen

bull ϐ Ǧ

hormone levels


in muscle

BETA-ALANINE







reduce body fat

CITRULLINE



bull ϐ


organs


production

MULTIVITAMIN


hard training

FISH OIL





stroke



during exercise


energy


B-COMPLEX




like GHbull ϐ

exercise


enhance fat loss


tate and vitamin B6






Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION



Available at


WHEN IT COMES TO


ITrsquoS ABOUT TIME













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION













ϐ ǡ

ϐ

ǡ Ǧ

Ǥ ǡ ǡ Ǧ

Ǥ ǲ Ǧ

ǡǳ

ǡ Ǧ

Ǧ

ȋǤȌ

Ǥ Ǧ

ǡ ǡ

ǡ

ϐǦ

Ǥ ǲ

ǡ Ǧ

ϐ ǯǤ ǯ

ǡ

ǡǳ Ǥ

ǡ ǯ

ǯ ǡ

ǡ ǡ

Ǧ

Ǥ

A PROTEIN PRIMER

ǲ Ǧ

Ǧ

Ǧ

ǡǳ Ǥ ǲ

ǡ

ϐ Ǥ ǯ Ǧ

Ǥ

ǯ Ǥǳ

ǯ

ǫ ǲǦ

ǯ ǡǳ

Ǥ ǲ

ǡ Ǧ

Ǥ ǯ

Ǥǳ Ǧ

ʹ

Ȅ

Ȅ Ǧ

Ǧ Ǥ

ǡ

Ȅ ͵ Ǧ

ǡ

Ȅ

ϐǡ ǡ Ǥ

ǯ ǡ

ǡ

͵

Ǥ

ϐ

ϐǡ ǡ

ǡ

Ǥ

Ǥ ͺǦ

ͺ ʹ Ǥ

ǡ ǡ ǯ

Ǥ











FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




FAT FACTS











ϐ ǡ








they need to be






ϐ














ϐ











down from there

CARBS COUNT



























ϐǦ Ǧ




















ONE MORE BITE

















5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION




5(MORE)

MUSCLE-

BUILDING

RULES









Breakfast


Snack


Lunch


Preworkout Drink


Postworkout Drink


Dinner


Bedtime Snack


SAMPLE OFF-DAY DIET

Breakfast


Snack


Lunch


Afternoon Snack


Dinner


Bedtime Snack


























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION

























OR SWEETENERS


PUT THE


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION


















lt MUSCLETECH











MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION









MHP 5D-TROPIN gt





POSTWORKOUT gt












I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION







I




ϐǦ


Ǧ

ǡ Ǧ

gression in the gym

ǲ ϐ


ϐǡ ǯ

ϐǦ


Ǥ ǡ ǤǤǡ ǡ Ǧ




ǡ Ǧ









ǡ Ǧ ʹͺ

Ǥ ǯ Ǧ

Ǧ



come close



Ǥ ǲ Ǧ Ǧ





Ǧ ͺʹ Ǧ Ǧ



a minute


ǤǦ ǡǳ

Ǥ ǡ Ǧ

ϐǤ


Ǥ Ǧ



ϐ ǦǦ

Ǧ





ʹǣ Ǥ






Ǧ



ʹ Ǧ

able healthy range





Connecticut Storrs


Ǧ




Ǥ ǣ


ʹʹ ǡ


Ǥ͵͵ ʹʹ ǤʹǤ

Ǥʹ ʹʹ

Ǧ

ʹǤʹǤ

2

POWER





ϐ

ϐǡ Ǧ






ͺ



Find your baseline

to chase your best

body in 2016





SPORTS NUTRITION





SPORTS NUTRITION

muscle & performance - january 2016

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