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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2011 – Chandler Marchman. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

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The training you will do while using the SWOLE System is extremely intense in nature. If not for the adequate amount of focus, time, and effort we put into recovering, we would not be able to see or feel the results that this program can deliver.

The recovery work we will focus on while using this system has 3 tiers to it. One is in the gym (active recovery, myo-fascial release, cool down’s, etc.). One is in the bedroom (not THAT activity!!! I’m referring to sleep..). And the last, and by far the most important one to focus on, is in the kitchen (your nutrition…). You see, as we train, all we are really doing is creating thousands of miniature tears in our muscle fibers. In order for us to REPAIR those tears, and get SWOLE, we need the tools and components to do so. That comes from the well-rounded meals we’ll be downing. Anabolic Man Fuel so delicious and powerful, it won’t just satisfy your appetite, but more importantly mend your body’s infrastructure (muscles) that took a beating from your intense MAN training.

Protein, made up of the amino acids necessary to cascade through your blood vessels and into the beaten up muscles to build them BIGGER…

Carbohydrates, filled with the vitamins, minerals, fiber and energy your body needs to fuel you through your focused and intense MAN training sessions…Healthy Fats, loaded with metabolism boosting, fat burning, and anabolic hormone stimulating properties that will give you an invisible cloak of AWESOME!!! These aren’t “FAT CHICK” fats…These are ones that help you get UN-fat!!!

These are all macronutrients that when eaten in the right amounts, at the right time, will help maximize your ability to get SWOLE beyond belief!!!

That’s why it’s so important to eat like a champion @$$ kicker instead of a fat chick!!!

So as you can see, our diet/nutrition is the single most important variable outside of training that will factor into your success. Your results will be either maximized or minimized by what you do inside the kitchen…

SWOLE SYSTEM : NUTRITIONAL GUIDE

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So in order to insure that we MAXIMIZE our results, I developed a system that is just as simple to follow as our training routine. All you need to do is take these 3 simple steps… 1. Identify your goal (“Get Ripped” or “Get Jacked”) 2. Read the guidelines that I have put in place for you that’ll insure you make the RIGHT food choices, in the RIGHT AMOUNT, at the RIGHT TIME 3. Follow the simple “Plug & Chug” meal planner that allows you to pick which foods you want from our approved Food Bank

As with any “system”, this will not fail unless you fail to follow it. So do yourself a favor and insure you get the most out of your training by matching it up with this proven nutritional guide.

Identifying Your GoalWhen attempting to reach any goal in life, its obvious that in order to achieve it, you must have a very specific and efficient means to get from the beginning to the end. If not, you are simply throwing shit up onto a wall and hoping it will stick.

Well that is no different when putting together a sound nutritional program. Obviously, we want our methodology and planning to match up with our goals. So in order to have the most success possible with this program, we must first identify which type of goal you have.

You are either trying to “Get Ripped” (maintain your muscle mass and relative strength, while focusing on burning off fat). Or, trying to “Get Jacked” (putting on as much muscle mass as possible).

With each one of these goals, there is a specific nutritional plan that is mapped out for you that will tell you what different food combinations, portions, and particular food choices you need to make on a meal-to-meal basis.

So make your choice and scroll down to figure out what MAN Fuel you need to be putting into your body to get the results you want in a timely fashion!!!

Guidelines“Getting Ripped”: Whenever our goal is to burn fat and maintain muscle, we will be forced to put ourselves into a “caloric deficit”. This is simply burning more calories than you consume. Though the idea is simple in theory, its execution can be tricky if you are doing it the BEST way possible. Follow these guidelines as well as the “Plug & Chug” meal planner and it will be far easier to accomplish your goals…

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• Eatevery2-3hourstostokeyourmetabolism • Focusonlean,highfiber,wellroundedmeals • Eatwithinanhourofwakingup(thiswillkickstartthedayandallowyoutoburnmorefat throughout it • DON’Tstarveyourself…butDON’Teatuntilyou’refull • Eatallthewayupuntilyougotobed…justeattheRIGHTthings(HINT:highcarb=no good…just before bed though) • TaperdowntheamountofcarbohydratesyoueatAFTERtraining • Eatfruitsinthemorning&veggiesatnight(fruitatnightraisesyourbloodsugartoohigh and will suppress bodies NATURAL secretion of GROWTH HORMONE) • Increasetheamountofhealthyfatsyoueatlaterintheeveningtohelpboostfatburningand muscle repairing hormones • Baseyourlevelofcarbohydrateintakeonhowintenseyourphysicalactivityisgoingtobein the “next 3-5 hours” • Onrecovery/offdaysthatyoudon’ttrain,reducetheamountofcarbohydratesyouconsume • DON’Tdrinkalcohol,juices,orsodas(thesearepackedwithsugarandotherempty useless calories • DON’Tusehighsugarorhighfatcondiments(sauceswithmorethan15calories/serving are NOT allowed) • DOdrinkatleastagallonofwateradaytoinsurethatyouarehydratedandnutrientscan easily be transported to muscle for recovery, growth and repair • Consume1.25 grams/lb of bodyweight in Protein daily • FocusonleanercutsofproteinthatdeliverthesamebenefitswithLESScalories(remember, we want a caloric deficit…proper choices will be shown in the “Plug & Chug” food bank below)

“Getting Jacked”: Unlike the caloric deficit we want to create in our body to “Get Ripped”, in order to “Get Jacked” we want to create a caloric surplus.

What does this mean?A caloric surplus is simply consuming more calories than you burn. What happens when we do this with QUALITY calories and in conjunction with a BEAST training routine is weight gain…And if you follow the system and guidelines below, the weight gain will be from MUSCLE…not fat. • Eatwellrounded,qualitycaloriedensemealsevery2-3hours • Eatwithinanhourofwakingup(whenyou’reawakeyouonlythinkabout2things…“When is my next meal?” & “When am I training”)

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• DOeatuntilyou’refull(NOTstuffed…full) • Eatallthewayuntilyougotobed • SLIGHTLYtaperdowntheamountofcarbsyoueatthroughouttheday,butDONOTcutthem out completely • ChoosetheRIGHTcarbsbeforeyougotobed(onesthatwillnotraiseyourbloodsugartoo high choices are below) • Fallinlovewithpeanutbutteroralmondbutter…it’shighcalorie,healthy,andwillget youJACKED!!! • DrinkWholeMilk…onceagain,it’llgetyouJACKED!!! • Ifstrugglingtoconsumeenoughcaloriestogrow,haveapeanutbutterandhoneysandwich with whole milk in addition to every meal (it’s a delicious way to consume a LOT of quality calories) • Consume1gProtein/lb.ofbodyweightinaday(ex.=200lbmaneats200gProtein throughout the day) • Consumetwicetheamountofsimplecarbohydrates(juice,Gatorade,honey,fruit,etc.)in yourpostworkoutshakeasyoudoprotein(ex.=40gProtein&80gcarbs) • Drinkatleastagallonofwateraday • DoNOTdrinkalcohol.ThiswillsuppressyourbodiesnaturalreleaseofGrowthHormone,the hormonethatallowsyoutogetJACKED • DON’Tneglectredmeatoranyothercutsofmeatthatarehigherinfat.Thesehelpboost hormonelevelsthat’llgetyouJACKED

Following these guidelines will be a tremendous help as you navigate your way through a sound nutrition plan. Ultimately, food is something you should enjoy. Just remember, we aren’t just eating for pleasure, we are also eating for purpose. So whenever you are consuming anything, you want to askyourselfasimplequestion.“HowisthishelpingmegetJACKED/RIPPED?”

“PLUG & CHUG” MEAL GUIDEThis is the simple meal plan that allows you to mix and match your food choices for all of your meals. It is designed with your goal in mind (“Get Ripped” or “Get Jacked”) and will focus on helping you eat the right foods, in the right portions, at the right time. When used in conjunction the SWOLE Systemtrainingmanual,youareGUARANTEEDtogetsomeridiculousresults,ridiculouslyfast!All you need to do is... 1. Identify your goal (“Get Ripped” or “Get Jacked”) 2. Locate the proper “Plug & Chug Meal Plan” for your specific goal

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3. Match up the food choices that are allowed in the approved Food Bank 4. Followthenutritionguidelinesforportion/servingsizesforeachfood(ex.nutritionfactsfor1 servingofwholewheatbread=1sliceofbread…2slices=2servings)

Food BankGroup 1 (Proteins)***NEVER fry or use Butter***Bake, Broil, Grille, Steam, Slow Cook, Sauté (with healthy oils), or Boil to prepare these proteins***Refrain from preparing with high sugar or high fat sauces / marinades • Eggs(1yoketo3whiteratio) • EyeofRound • TopSirloin • BeefTenderloin • LondonBroil • ExtraLeanGroundBeef • Bison • SkinlessChickenBreast • SkinlessChickenThigh • SkinlessTurkeyBreast • Ostrich • PorkTenderloin • Ham

• PorkChop • Salmon • Cod • Tuna • Trout • Herring • Mackerel • Snapper • Mullet • CatFish • Shrimp • Tilapia

Group 2 (Fruits)***Fruit Juice does NOT constitute a serving of fruit (packed with sugar)***When aiming to “Get Ripped”, eat fruit early in the day only (does increase blood sugar enough to reduce secretion of Growth Hormone when eaten before bed…that’s not cool)***Focus on a variety of different fruits (different colors is the easiest approach to take) • Orange • Grapefruit • Apple • Banana • MelonFruit

• Grape • Pineapple • Kiwi • Strawberry • Blueberry

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• Blackberry • Raspberry • Peach • Pear • Plum

• StarFruit • CactusFruit • DragonFruit • Acai • Cranberry

Group 3 (Vegetables)***Vegetables have a small effect on your blood sugar, because of this, and there nutrient dense nature, they are great for “Getting Ripped”***They aid in digestion of all food, which when eating large amounts while “Getting Jacked” is crucial***As with fruit, you should focus on variety (as many colors as possible) • Spinach • Cabbage • Broccoli • Cauliflower • Zucchini • Squash • Carrots • Peppers • Artichoke • BrusselSprouts • Onions • Mushrooms • Tomato

• BeanSprouts • Asparagus • GreenBeans • GreenPeas • Beets • SnowPeas • Kale • CollardGreens • TurnipGreens • Cucumber • Eggplant • Okra • Lettuce(mixgreens)

Group 4 (Energy Rich Carbohydrates)***Avoidhighsugar,whiteflour,andprocessedcarbs***Focus on as many NATURAL foods as possible***Choose Fresh foods over canned whenever possible

• Beans(preferablyfresh) • Corn • Lentils • BlackEyedPeas • SweetPotato • RedPotato • WholeWheatPasta

• BrownRice • WildRice • WholeWheatBread • WholeGrainCereal • OatMeal(oldfashionedpreferred) • BuckwheatPancakes • WholeWheatPancakes

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Group 5 (Healthy Fats)***These fats are of the UN-Saturated category (stay away from the saturated kind)***These fats have a ton of health benefits (promote mental health, natural secretion of Anabolic Hormones, help breakdown stored fat for energy, etc.)***These fats get you UN-Fat!!!***Although healthy, they are still high in calories…make sure to measure to insure you don’t over consume • CanolaOil • Almonds • Walnuts • PumpkinSeeds • Avocado • ColdWaterFish(salmon,tuna,mackerel,etc.)

• WholeEggs(inmoderation) • AllNaturalPeanutButter • AllNaturalAlmondButter • FlaxSeedOil(supplement) • FishOil(supplement)

“Plug & Chug” Meal Plan“Getting Ripped”***1.25g Protein/lb. of Bodyweight per day Meals Food Combinations Meal1(breakfast) • Group1 • Group2(1serving) • Group4(2servings) Meal2(snack) • Group1 • Group2(1serving) • Group5(1serving) Meal3(lunch) • Group1 • Group3 • Group4(1.5servings) • Group5(1serving)

Meal4(recoveryshake)• Group1 • Group2(1serving)

Meal5(dinner) • Group1 • Group3 • Group5(1serving)

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Meal6(beforebed) • Group1 • Group3(optional) • Group5(1serving)

Sample Menu (200 lb. Male)

Meal1 • Omelet(1yolk,3whites,4oz.ham,tbsp.salsa) • 2SlicesWholeWheatToast(nobutter) • 630calories • 1MediumBanana • 40gProtein

Meal2 • 2ScoopsWheyProtein(w/water) • 1MediumApple • 375calories • 1tbspAlmondButter • 40gProtein Meal3 • BakedSalmon(6oz.) • SteamedBroccoli(1cup) • 460calories • SweetPotato(1Lg) • 40gProtein

Meal4(post–training)• WheyProtein(2scoops) • SkimMilk(1cup) • 340calories • Strawberries(1/2cup) • 48gProtein

Meal5 • TopSirloin(6oz.) • SpinachSaladw/mixedvegetables • 560calories • OliveOilbasedsugarfreedressing(1tbsp.) • 40gProtein

Meal6 • CaseinProteinw/water(2scoops) • 375calories • SmokedAlmonds(handful) • 43gProtein Totals • 2,740calories • 251gProtein

“Getting Jacked”***1g Protein/lb of Bodyweight per day Meals Food Combinations

Meal1(breakfast) • Group1 • Group2(1serving) • Group4(2-3servings) • Group5(1serving)

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Meal2(snack) • Group1 • Group2(1serving) • Group4(1-2servings) • Group5(1serving)

Meal3(lunch) • Group1 • Group3(1serving) • Group4(2-3servings) • Group5(1serving)

Meal4(recoveryshake)• Group1 • Group2(1-2servings) • Group4(2-3servings) • Group5(1serving) Meal5(dinner) • Group1 • Group3(1serving) • Group4(1-2servings) • Group5(1serving)

Meal6(beforebed) • Group1 • Group4(1serving) • Group5(1-2servings)

Sample Menu (200 lb. Male)

Meal1 • BoiledEggs(3whole) • Mediumbanana • OatMeal(1-1/2cups) • WholeMilk(1/2cup) • 830calories • PeanutButter(1tbsp.) • 30gProtein

Meal2 • WheyProtein(1scoop) • WholeMilk(1cup) • PeanutButter&HoneySandwich(2sliceswholewheatbread, 1 tbsp. honey, & 1 tbsp. peanut butter) • 650calories • Orange(1medium) • 33gProtein

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Meal3 • Chicken&VegetableStirFry(6oz.chicken,1cupmixedvegetables, 1 tbsp. canola oil) • 850calories • BrownRice(1-1/2cupsprepared) • 30gProtein

Meal4(post-training) • WheyProtein(2scoops) • MixedBerries(1cup) • RawOats(1/2cup) • Honey(1tbsp.) • WholeMilk(1cup) • 730calories • AlmondButter(1tbsp.) • 52gProtein Meal5 • TopSirloin(6oz.) • SteamedVegetables(1cup) • 770calories • BakedPotato(1Lg) • 38gProtein Meal6 • CaseinProtein(1scoop) • WholeMilk(1cup) • WholeWheatBread(1slice) • 450calories • PeanutButter(1tbsp.) • 32gProtein Totals • 4,280calories • 215gProtein

SupplementsDietarysupplementsareNOTthemiraclepotionsthattheirmanufacturersmakethemouttobe.When judging on whether or not you should buy and use a supplement, ask yourself this question…“Doestheirproductsclaimsoundtoogoodtobetrue?”

Odds are it is just that! The plain and simple truth is that results come from hard work in the gym matched up with a well-rounded nutrition plan that is specific to your goals. The second you realize supplements are meant to “supplement” your natural dietary intake with the macro and micro nutrients that your body is in need of because of your training, then the better off, healthier off, and WEALTHIER OFF you will be.

There are only a few supplements that have been PROVEN to work time and time again. Here are the lucky winners that made the cut, along with what goals they match up with, what they do, and how much to use.

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Supplement Goal Function AmountWheyProteinIsolate • Both • Fastdigestingprotein • 0.25g/lb.of ideal for post training bodyweight post-training

CaseinProtein • Both • Slowdigestingprotein • 0.25g/lb.ofbodyweight ideal before bedtime before bed

EssentialFattyAcids, • Both • Assistinbodiessecretion • 1-2tsp.orFish Oil, or Flax Seed Oil of Anabolic Hormones 2-3 capsules • Assistinutilizationof 3times/day body fat as fuelBranchChainAminoAcids • GetJacked • Containtheaminoacids • 3-5gbefore,during,or your body needs to recover after training • StimulateHypertrophy • 3-5guponwakingup from sleep (w/food)

Glutamine • GetJacked • Non-Essentialaminoacid • 3-5gbefore,during,or that aids in recover after training • StimulatesHypertrophyCreatineMonohydrate • GetJacked • Naturallyproduced • 3-5gbefore,during,or energy system in our body after training • Whensupplemented via pill/powder it provides more energy for use in training (morereps=moregrowth)

Caffeine • GetRipped • Stimulantfoundintea, • 100-150mg10-20minutes coffeeanddarkchocolate beforetraining(*8ozcup that acts as a thermogenic of coffee contains 100mg) (increases metabolic rate, which burns more calories)

This is a very simple, and generalized diet plan for both those looking to “Get Ripped” and “Get Jacked”. It is built specific to your goal and WILL work for you if you follow it. However, it still requires youtobeflexiblewithitsuse.Ifyoufeellikeyouarenotseeingtheresultsyouwantfromit,simplyadjust the portion sizes around to better suit your particular body and its goals.

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Bonus: SWOLE SnacksRegardless if your goal is to “Get Ripped” or “Get Jacked”, you WILL start to get tired of eating the same things over and over again (especially when trying to “Get Ripped”). So in order to help you combat this while NOT falling off the SWOLE Wagon, I made a list of snacks and menu items you can havewith,orinbetweenmealsthatwillkeepyoufromgoing“FatChick”onaboxofLilDebbie’s…

“Get Ripped”***Snacking in between meals, when kept in moderation is an excellent way to stoke the metabolism and keep your body burning up calories***Eating healthy fats for snacks will leave you feeling more full and less likely to overeat during meals

Crystal Light or other Sugar Free drinks • LowFat/LowSugarYogurtw/FreshFruit • BeefJerky(preferablyhomemade) • FlavoredAlmonds(becarefulwithsugarcontent) • SteamedEdamame • RawVegetableswithFRESHsalsa,hummus,orguacamole(becarefultomeasure serving sizes) • BoiledEggs • FreshFruitwithAlmond/PeanutButter(measureoutservingsizes) • “MeatheadChocolateMilk”(chocolateproteinpowderwithskimmilk)

“Get Jacked”***Snacking in between meals is a great way to increase the amount of calories consumed when trying to create the caloric surplus needed for weight gain***Although we want to consume plenty of calories to build this surplus, we want them to be QUALITY calories

• WholeMilkinbetweenorwithmeals • PeanutButter&Honeysandwich(onwholewheatbread) • Addinstoyourproteinshakes(peanutbutter,oatmeal,honey,wholemilk,yogurt,fruits,etc.) • FRESHFruitJuice(NOTfromconcentrate)withbreakfastandwithpost-workoutshake