total anabolism

8/12/2019 Total Anabolism

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Total Anabolism http://www.MuscleHack.com

Contents

Section Page

Introduction 3

The Workout Plan 4

How to Use this Workout Plan 6

Anabolic Workout Plan Commandments

Shoulders !"

Abs # $ack !%

$ice& !6

Trice&s # Chest !

'egs %%

(uscleHack Anabolic )utritional Strateg* %3

+at Ada&tation %6

Post,Workout )utrition %-

.our Carb,U& Period 3%

T*&ical (enu 3/

Conclusion 30

1l*cemic 'oad Anabolic 2iet 3

The 4" 3" 3" atio 4!

What 5ind 7 +oods Are 'ow 1'8 4%

A T*&ical 2a* n The 1'A2 2iet 43

Concluding Thoughts 4/

+urther esources 46

2 http://www.TotalSixPackAbs.com
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Introduction

Tired o not !ettin! the results "ou deser#e$

Are "ou not sure who to belie#e or what the best strate!" is$

You can build more muscle in less time than ever before . Thesecrets are in e ecti#e% muscle stimulatin! workouts and a trul"anabolic nutritional strate!".

This book will explain exactl" how to implement both o theseto accelerate "our !ains in lean muscle like ne#er be ore.Alread"% it has helped man" people radicall" trans orm their

bodies. See here or unsolicited testimonials rom people &ustlike "ou .

The irst section la"s out the workout plan% the second part othe book details 2 nutritional approaches. 'ou ma" choosewhich diet "ou wish to implement based in "our !oals andli est"le% or% "ou can trial each one or () da"s to see which one!i#es the best results.

*et excited because upon the implementation o the ad#icedetailed in this book% "ou+ll !ain more muscle without the at inrecord time. 'ou+ll soon wish "ou had disco#ered it sooner.

This book is absolutel" ree so eel ree about sharin! it with asman" people as "ou like.

Mark McManus

Author o Total Six Pack Abs .

( http://www.TotalSixPackAbs.com
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, "ou want to build muscle in the shortest amount o time%"ou-re !oin! to want to read this book.

The workout plan and explosi#e diet , illustrate or"ou will help "ou achie#e "our !oal o maximummuscle in minimum time.

The workout plan is called% -The MuscleHackAnabolic orkout Plan.-

The Fundamentals

This plan is based on 2 undamental principles o buildin!muscle:

1. The anabolic / optimum rep range of 8-1 reps2. Seeking Progressi!e "!erload each and e!er# $orkout

, "ou-re a re!ular bod"builder and "ou-re no lon!er !ettin! theresults "ou once did% ,-ll wa!er that "our pro!ress halted once"ou started complicatin! thin!s.

'ou listened to some !"m rat who carries more at thanmuscle

'ou mistakenl" took ad#ice rom some ra! o a ma!a ine packs more ads than articles

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'ou copied a roid head-s routine includin! the slopp"orm3 thinkin! that "ou-d !et similar results.

hate#er "our stor" is% now is the time to come back to sanit".orkin! in the 4 12 rep ran!e and ensurin! pro!ressi#e

o#erload e#er" workout or as close as possible3 is the wa" to pack on new slabs o muscle.

5n the other hand% ma"be "ou ne#er e#en !ot started because oall the con lictin! ad#ice. 6et-s cut throu!h all the noise and !et

started on the road to buildin! some serious muscle7A ew "ears a!o% , ell or all the !immicks and seriousl"stunted m" !ains. Are an" o these amiliar$

Supersets 8orced 9eps er" 6ow 9eps 2 ;3 er" Slow 9eps 0 seconds up% 0 seconds down i not

more73

'ep% , was stupid7 *rowth stopped and , actuall" had to stop ora while due to an arm in&ur"% which , blame on crap coupledwith wei!hts that were wa" too hea#" or me.

, !ot ed up% did some research and !ot back to basics< i "ouidenti " with m" stor"% "ou should too.

; http://www.TotalSixPackAbs.com
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%o$ to use this &orkout Plan

, ha#e lon! been a belie#er in trainin! 1 muscle !roup &ust oncea week. ,+m aware o the ad#ice !i#en to hard !ainers that the"should stick to ull bod" workouts three times a week but ,+mnot bu"in! it.

h" not$=ecause ,+m a hard !ainer b" nature and ,+#e tried both s"stems 'ip up those muscles (uickl# then get the hell outta there andrelax >

? http://www.TotalSixPackAbs.com


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Since workouts are kept short "ou M@ST

MABC C C9' 9CP D5@ET7

MABC C C9' SCT D5@ET7

, ha#e had a lot o eedback rom people who need clari icationon how to use the rep ran!e. ,t+s Fuite simple%

)The $eight #ou are lifting on each and e!er# set should belight enough to allo$ 8 good reps but hea!# enough to pre!ent

#ou getting more than 1 * G

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The 8 Anabolic &orkout Plan +ommandments

1. Thou shalt workout each bod" part once a week 2. Thou shalt workout ; times a week pick the da"s that suit

"ou3(. Thine workouts shall ne#er last more than 0; minutes0. Thou shalt sta" within the optimum muscle buildin! rep

ran!e o 4 12;. Thou shalt li t or 1 2 seconds and lower or 2 seconds per

rep?. Thou shalt seek Pro!ressi#e 5#erload e#er" week "ou

need to keep written lo!s o "our workout pro!ress73. Thou shalt take 1.; to 2 minutes rest between sets

4. Thou shalt per orm at least ? sets% and at most I sets oreach muscle !roup

'ou can choose the da"s "ou would like to workout on< , likeMonda" to 8rida" with a break at the weekend. 'ou can also#ar" the muscle !roups to combine on an" !i#en da". 8orexample% at the moment , like to work m" chest and triceps onthe same da"% but "ou can choose to hit "our abs and chest onthe same da" instead.



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Howe#er% "ou must prioriti e "our workouts like this:

5n da"s when "ou are workin! out 2 bod" parts% work the bod" part "ou would like most !rowth in irst. This is becausethe second bod" part will ha#e become sli!htl" ati!ued and willnot per orm to its ull potential.

*i#e priorit" bod" parts a da" o their own. So% i "our chest isla!!in!% work it separatel" on a da" o its own. Cither this or% atleast% work them irst be ore a bod" part "ou consider lessimportant at this time.

5n sin!le bod" part da"s% do the ull nine sets

Alwa"s do one warm up set be ore each bod" part. 'ourwarm up set should be ;)J o the wei!ht that "ou will use or"our irst real set< per orm 12 1; reps and rest or 1.; to 2minutes be ore the irst set.

Eow let+s !et down to the actual pro!ram

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Comments : Standin! o#erhead dumbbell presses are the besto#erall exercise or shoulders. The" hit all heads o the shoulderand "ou can eel the di erence between these and sittin!dumbbell presses. ith the seated #ersion% "ou ha#e a tendenc"to allow "our butt to slip orward and in#ol#e more o "our pecsin the mo#ement< that+s wh" "ou can usuall" push more wei!htwith the seated #ersion. Howe#er% i "ou reall" want to build up"our shoulders% stick to standin! dumbbell presses.

8lies are so important or !i#in! width to "our bod". hen

someone is lookin! at "ou head on% it+s this part o the shoulderthat stands out most< "ou+ll look broad so don+t skip on these.Allow "our arms to be bent sli!htl" throu!hout the mo#ement.Make sure "our shoulders are doin! the work% not "our arms.

8ront raises. An excellent exercise or o#erall shoulderde#elopment but especiall" the ront head. Alternate each repi.e. rom the startin! position% raise one arm up to &ust abo#eshoulder hei!ht then brin! it back to the startin! position. hilerestin! that arm per orm the same action with the other K repeat.A!ain% keep "our arms sli!htl" bent throu!hout.

2 sets onl" because the ront head will also !et stimulated rom"our chest workout.



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Tuesda# 6 Abs & Back

Abs &ith the aid of a Sit-7p ench

1 &eighted ,ecline Sit-7ps

&eighted ,ecline Sit-7ps

&eighted ,ecline Sit-7ps. &eighted +runch

9 &eighted +runch

2 &eighted +runch

ack

1 ent "!er arbell 'o$s

ent "!er arbell 'o$s

ent "!er arbell 'o$s

. ,eadlifts

9 ,eadlifts

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2 ,eadlifts

Comments : Abs are like an" other muscle% the" need wei!htedresistance in order to !row. 1))-s o sit ups in a row do notencoura!e an" real !rowth no matter what "our !"m instructorsa"s.

8or abs , ad#ise a sli!ht #ariation in that the rep ran!e increasesrom 4 12 reps to 4 1?< simpl" because ab exercises are meant

to be per ormed slowl" and this sli!htl" hi!her rep ran!eencoura!es !ood orm because "ou-ll ha#e to use a li!hterwei!ht. 9emember% buildin! abs is not a race% take it slow7 2seconds up% 2 seconds down3.

8or both the sit ups and crunches , recommend "ou hold themo#ement at the top or a second. Lust contract "our abs andhold them or a second be ore the ne!ati#e part o the repetition.

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Six pack abs are the ultimate finishing touch on a de!eloped frame* To get ripped abs: #ou;ll need to get #our bod# fat percentage belo$ 1Total Six Pack Abs; la#s outthe best strateg# there is for attaining sculpted abs in the

shortest time possible* 5n the book 5 detail

The best diet on the planet to get abs? The best cardio on the planet @ $orkout pictures 'ecipes: Progress 0og: Shopping 0ist 5tems

BCB'DT%5E #ou need to kno$ is in there* Put it this $a#: if

#ou follo$ the program: 5 guarantee #ou;ll get #our abs* 5t;s a step-b#-step guideG the complete package all in one book*

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M" back isn+t one o m" main ocus points so ? sets is ine. 2simple exercises but when per ormed correctl" pro#ide !reatmuscle stimulation and o#erload. 5n the barbell rows ensurethat the bar comes up and touches "our bod"< i "ou ha#e todecrease the wei!ht to accomplish this% do so. Beep "our backstrai!ht throu!hout the whole mo#ement.

9emember real bod#builders feel the muscle: not the $eight . ,"ou+re natural "ou don+t ha#e the luxur" o !ettin! !reat resultswith slopp" orm.

*ettin! the orm ri!ht on deadli ts is crucial i "ou want to a#oidin&ur". This deadli ts #ideo tutorial will walk "ou throu!h howto execute this mo#e correctl". , hi!hl" recommend "ou check itout.

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&ednesda# 6 iceps

1 Standing ,umbbell +urls Alternate

Standing ,umbbell +urls

Standing ,umbbell +urls

. BH ar +url

9 BH ar +url 2 BH ar +url

3 5ncline ,umbbell +urls



,n case an"one doesn+t know what an CN bar is% it+s the one withthe i! a! handle


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bicep routine. , per orm these b" alternatin! reps on each armi.e. the irst rep , per orm with m" ri!ht arm onl" while m" le tsta"s stationar". 5n completion o that rep , keep m" ri!ht armstationar" and li t with m" le t arm< repeat.

, ind it best to keep m" palms acin! outward ri!ht rom the be!innin! o the mo#ement. 5thers ad#ise holdin! the dumbbellin a hammer curl st"le at the bottom o the mo#ement andtwistin! around on the concentric part o the mo#ement. , indthis doesn+t actuall" place enou!h stress on the actual bicep atthe hardest part o the li t where most stren!th is !ained3. Also, eel the twistin! can lead to in&ur".

'ou can stick with re!ular barbell curls instead o CN bar curlsi "ou pre er. The reason , like usin! the CN bar is that while thedumbbell curls hit m" bicep head at a I) de!ree an!le% thisstimulates the muscle rom a sli!htl" di erent an!le and helps#ar" the workout.

6astl"% m" secret bicep weapon7 Eot enou!h people per ormincline dumbbell curls7 A 8@66 ran!e o motion is critical here.

hen "our back is in an incline position and "our arms arehan!in! strai!ht b" "our sides% the ran!e o motion is !reatl"increased compared with a re!ular dumbbell curl. ,n this

position the be!innin! o the li t is actuall" per ormed rom astartin! position behind the back as opposed to parallel with it.This is !reat but be warned< "ou+ll ha#e to use a much li!hterwei!ht or this than re!ular dumbbell curls. 'ou-ll eel thedi erence with these% a !reat bicep buildin! exercise7



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Thursda# 6 Triceps & Chest

Triceps

1 ,ecline Tricep Bxtensions

,ecline Tricep Bxtensions

,ecline Tricep Bxtensions

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. Tricep +able Push ,o$ns

9 Tricep +able Push ,o$ns

2 Tricep +able Push ,o$n

+hest

1 5ncline ,umbbell ench Press

5ncline ,umbbell ench Press

Flat ,umbbell ench Press

. Flat ,umbbell ench Press

9 Flat ,umbbell Flies2 Flat ,umbbell Flies

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Comments: hiche#er o these 2 bod" parts "ou want most!rowth in !oes irst. ,+m #er" pleased with m" chest and so , hit

m" triceps irst.8or tricep extensions , like to brin! the dumbbells down behindm" head or the startin! position. , eel this ull" stimulates themuscle more.

8or the cable pushdowns , start about shoulder hei!ht and pushri!ht down to the bottom o the mo#ement. These 2 exercisesalone will allow or ull tricep stimulation.

,t is #er" important to do a ull ran!e o motion or stimulatin!the chest. 5 tentimes "ou-ll see pro bod"builders workin! theirchest with poor orm but a!ain% "ou-re natural% "ou don-t ha#ethat luxur".

8or example% on the lies% lower "our arms as ar as "ou canuntil "ou eel a real stretch ri!ht across "our pecs. Beep "our

arms sli!htl" bent throu!hout and raise the dumbbells a!ain tothe top o the mo#ement. 8lies are !reat or addin! width to

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"our chest7 9emember to lower the wei!ht slowl"% mo#in!sli!htl" aster on the concentric part o the rep.

8or both incline and lat dumbbell bench press% lower the wei!htslowl" 2 seconds3 so that "ou are controllin! the wei!ht. 6oweruntil "ou eel a stretch across "our pecs to ensure ull ran!e omotion.



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Frida# - 0egs

1 arbell S(uats

arbell S(uats

arbell S(uats

. 0eg Press

9 0eg Press2 0eg Press

Comments: ? sets onl". ith proper orm six sets are easil"enou!h to blast "our le!s or maximum !rowth. M" con essionis that because , workout in m" home !"m and don-t ha#e a le!

press machine% , simpl" do six sets o sFuats. =elie#e me%sometimes , am crippled or a couple o da"s a terwards7 SFuatsare the absolute best exercise or "our le!s and also "our ass73.Oo not a#oid them in a#or o le! extensions or some otherisolation exercise. 'es !u"s% the" hurt like a bitch% but that-s

because the" work.

6e! Presses are excellent and , do recommend them i "ou ha#eaccess to a machine< ,-ll ork out or one some da"7

Take this workout plan and implement it7 Take some action andreport back to me on "our results. , ha#e e#er" con idence that"ou-ll add more muscle to "our rame on this plan in one monththan "ou ha#e in the pre#ious six i "ou reall" obe" the -4Anabolic orkout Plan Dommandments.-

Oon-t alwa"s look or what-s new and sex"% practice theundamentals e#er" da" to achie#e master"7

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As stran!e as it ma" sound% there is a wa" o mimicking theeffects of anabolic steroids b" implementin! a ew secrets oanabolic nutrition. , call this the MuscleHack Anabolic

Nutritional Strategy (MANS) .

,+m not sa"in! that "ou+ll see the same !ains as a roid head% "ouwon+t. Eo natural diet will replicate the e ects o anabolicsteroids. Howe#er% "our results will ar surpass an"thin! "ou arecurrentl" experiencin!% and that+s a promise7

,n the next 1; 2) minutes , will introduce "ou to the nutritionalstrate!" that will re!olutioniIe "our bod"buildin! li e.And there+s more'ou can make these gains in muscle without the correlatin!!ains in at7 'ep% "ou reall" can build new slabs o muscle with#er" little or no at. Those with !reat !enetics can actuall" indthe holy-grail of bodybuilding as the" build muscle and losefat at the same time.

8riends% , ha#e no interest in h"perbole or bullshit< thisnutritional strateg# $orks . ,t took me "ears to ind it% implement

it correctl" and reap the rewards. , had to ind out or m"selhow to build lean muscle mass like ne#er be ore while keepin!

at accumulation at ba". ,t was well worth the e ort thou!h.

So i it+s the best bod"buildin! diet in existence% wh" isn+t itmore widel" known$ The bi! supplement companies and ra!ma!a ines would !o out o business Fuickl" i the" couldn+t

peddle their snake oil to "ou. , the !eneral public were more

nutrition sa##"% the"+d crap themsel#es7 , doubt #er" muchthe"+d !o out o their wa" to make the public aware o it.



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This article la"s these secrets bare or "ou to learn. ,mplementthis process wisel" and , promise "ou will make muscle gainslike ne#er be ore.

Please note that this method takes plannin! and commitment butit is well worth it7 Also please make sure "our workouts are upto par b" implementin! The MuscleHack 8- ! " #-$ %nabolic&orkout 'lan .+

Credits

=e ore , !o an" urther , want to credit a ew people as sources

o !reat in ormation and inspiration. The" are:Mauro (i 'as)uale

%nthony Col*o

+ary Taubes

(r Michael ,ades

(r obert %tkins

'aul Cribb

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The eason !hy the "MuscleHack Anabolic Nutrition Strategy# (MANS) $%plodes your ean Muscle 'ains

So how can this nutritional strate!" produce steroid like !ains$There is a wa" to increase anabolic muscle building/hormones in the bod" in the same wa" that steroids do. Theonl" di erence is% it+s sa e and natural.Here+s howThis diet will naturall" maximi e "our bod"+s production o the

ollowin! anabolic hormones:

1.Testosterone2. 'ro!th Hormone

(. nsulin like gro!th *actor ( '+ ,)

Sounds !ood doesn+t it$ 'ou will also ha#e controlled insulinspikes which allows the bod" to ha#e hi!h le#els o !rowthhormone and insulin at the same time7 This does not usuall"happen and "ou+ll see extremel" impressi#e muscle !ains as aresult.

Breakdo!n o* the "MuscleHack Anabolic Nutritional Strategy# (MANS)

This plan reFuires that "ou eat a high *rotein0 high fat0 lo1carbohydrate diet or 2 and a half days . Then or 3# hours"ou carb-u* . The hi!h protein% hi!h at part o the diet is whatsparks the increase in blood serum le#els o :

Testosterone 'ro!th Hormone '+ , insulin like !rowth hormone production is

stimulated b" !rowth hormone 3.

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+at Adaptation

As "ou will be keepin! "our

carboh"drate le#el low or most o theweek% "our bod" will become a fat-burning machine . At the be!innin! othe diet "our bod" will under!o ametabolic shift and start to burn at asits primar" source o ener!". This cantake as little as 2 da"s and up to 10 da"s or some people.Howe#er% the #ast ma&orit" o "ou will ha#e become fat-

ada*ted b" the end o "our irst ; and a hal da"s.The ad#anta!es o this are:

Increased 4i*olysis breakdo1n of fat/ (ecreased 4i*ogenesis *roduction of fat/ (ecreased catabolism muscle *rotein is s*ared from

breakdo1n/

nsulin sn#t your $nemy

9e!ular lo1-carb dieters want to a#oid spikes in insulin le#els but or the bod"builder% a controlled spike will do "ou a worldo !ood. 'ou+ll use a (2 (? hour window , use the weekends

or this3 to deliberatel" cause an insulin spike. 8rida" ?pm tomidni!ht on Saturda" works well or me.

Insulin can make you fat % no doubt about it. ,nsulin has adramatic e ect on decreasin! lipol"sis i.e. as insulin re!ulates

at metabolism% lar!e amounts means that "our bod" will not!i#e up its at stores or ener!"< it literall" shuts the !ates to"our stored bod" at ensurin! that it can+t be released and used

or ener!". Ha#in! said that% insulin is not the enem" o the bod"builder.

,ncreasin! insulin throu!h a carb loadin! period is bene icial because:

2? http://www.TotalSixPackAbs.com


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It hel*s shuttle amino acids into the muscle cells Increases 'rotein 5ynthesis in skeletal muscle +lycogen su*ercom*ensation you6ll look a lot bigger

at the 1eekends/.

'ro!th Hormone & nsulin

As stated pre#iousl" "ou will also reap the anabolic effects ofincreasing insulin0 gro1th hormone and testosterone at thesame time. @suall" when insulin le#els increase% the othersdecrease and #ise #ersa.

,t seems that the bod" once at adapted3 sees the intake o hi!hcarbs at the weekend as a stress ul situation and releases gro1thhormone as a sur#i#al mechanism. ,ncreased +ro1th hormoneis "our bod"+s wa" o mobili in! ener!" stores to deal with thisstress ul situation and so at this time "ou can !et ele#atedinsulin and !rowth hormone le#els simultaneousl" welcome tomuscle buildin! hea#en7

Traditional High Carb Muscle Building -iets

5n a high carb diet % usuall" recommended or the bulkin! phase o a bod"buildin! li est"le3 insulin levels are chronicallyelevated . 'ou there ore don6t get the edge of ma7imumrelease of testosterone0 gro1th hormone and I+ - . Also onthe hi!h carb approach% you *revent your body from usingbody fat for fuel and actuall" encourage the laying do1n ofne1 body fat . That+s

(ecreased 4i*olysis Increased 4i*ogenesis

not !ood news riends . hat this anabolic nutritional strate!"does is take advantage of the anabolic *ro*erties of insulinand0 at the same time0 restricts the fattening *ro*erties ofthe hormone . M.A.E.S. will keep insulin le#els stead" and lowmost o the time but "ou will also be creatin! care ull" timedspikes or explosi#e muscle !rowth.



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2ost 3orkout Nutrition

Takin! in carboh"drates in the post workout period has lon!

been seen as an essential component o "our muscle buildin!re!imen. Howe#er% on a carb c"clin! diet like MAES% the" arenot needed and ma" actuall" be counter producti#e.

Here6s &hy>

/ Stud" shows inclusion o carboh"drate in post workoutshake does not increase protein s"nthesis.

The ollowin! stud" took place in the Eetherlands% the sub&ects bein! health" "oun! men. hat was !reat about this stud" wasthat it was trul" scienti ic in that it split the men into ( !roups%each in!estin! di erent combinations o protein carboh"drates. There ore the onl" #ariable was the le#el ocarboh"drate.Cach !roup per ormed resistance trainin! or ?) minutes andwas !i#en either protein or a combination o protein and

carboh"drate each hour or ? hours a ter trainin!. The amount o protein or all the !roups was ).(! per k! o bod"wei!ht. The protein and carbs #aried as ollows:

1. *roup 1 Lust Protein% no carbs2. *roup 2 Protein with ).1; ! per k! o bod" wei!ht o

carboh"drate(. *roup ( Protein with ).? ! per k! o bod" wei!ht o

carboh"drateProtein s"nthesis rates were then measured or ? hours a tertrainin!. The results$

1. The intake o protein a ter trainin! increases proteins"nthesis

2. The addition o carboh"drate whether in small or lar!eamounts3 to this protein did not urther increase proteins"nthesis at all. That ma" be surprisin! but in m" opinion

2I http://www.TotalSixPackAbs.com


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it+s !reat news% especiall" or carb c"clin! MuscleHackers

stud#J Am K Ph#siol Bndocrinol Metab*


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remember that "ou re ill these +stora!e tanks+ at the weekend%and "ou are alwa"s ree to ha#e a mid week carb spike i "ou

eel "our workouts are be!innin! to su er towards the end othe workin! week.

(1 http://www.TotalSixPackAbs.com
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.our Carb /p 2eriod

This is per ect as "ou can en&o" "our li e too a ter bein! so strict

durin! the week. Ha#e some pi a% Dhinese% whate#er "ou eellike. Take "our woman out or a meal% ha#e some beers with the!u"s and rest assured that "our actuall" bene itin! rom this. ,limit the &unk meals to 2 and the rest o the time , eat a mostl"hi!h carb% moderate at% moderatel" low protein diet.

,t isn+t an excuse to !o completel" nuts but let "our hair down alittle. A!ain% there6s no reason to eat *assed satiation % let "our

!ut decide how much to eat.There is no real limit on the amount o carbs "ou can ha#e. Theke" is &ust to 1atch the time it takes for you to begin tosmooth-out < it ma" take a little bit o experimentation at irstand it will be di erent or e#er"one< (2 hours works !reat orme. 'ou+ll notice that e#er" week "ou !o throu!h a mini c"cleo bein! bi!!er and smaller< this is &ust due to luctuatin! waterle#els. hen "ou be!in to low carb "ou+ll lush out some water%it+s per ectl" natural.

Dontinuall" monitor "our wei!ht in con&unction with "our bod"at le#els. , "ou notice that b" Saturda" a ternoon% "ou+re

smoothin! out a little bit too much% "ou know that "ou+ll ha#e tolimit "our carb up period to 20 hrs< keep monitorin! andad&ustin! as necessar".



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3on#t get +at i* $at Too Many Calories on the o! Carb43eekday Section5

,n a word Eo. ,t+s a little di erent or when "ou+re cuttin!% butor !ainin! muscle and simpl" maintainin! "our current bod" at

le#els it+s damn-near im*ossible to gain fat 1ith thisanabolic nutritional strategy. 9emember that insulin is ke"here< "ou+ll be keepin! insulin le#els #er" low or the ma&orit"o the time. This is the o#er simpli ied3 mechanism olipo!enesis:

Carbs - Increased ?lood 5ugar - Insulin increased- Triglycerides - %di*ose Tissue body fat/

8rom Healin! Oail" website.

QThese tri!l"cerides in the blood are the direct resulto carboh"drates rom the diet bein! con#erted b"insulin. These tri!l"cerides do not come directl"

rom dietar" ats. The" are made in the li#er roman" excess su!ars which ha#e not been used orener!".G

,+d also like to borrow rom an example rom Or MichaelCades+ blo! % i , ma"% to illustrate the point.

QThese t"pe , diabetics ha#e no insulin so the" can+t

reall" stu at into their at cells. And the" are breakin! protein down% con#ertin! it to !lucose and

(( http://www.TotalSixPackAbs.com
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Typical Menu *or your o! Carb -ays

This is ho$ 5 eat on a t#pical Sunda# to 2pm on a Frida#

#.3;am =reak ast Scrambled C!!s (% 0 or ; dependin! onhun!er3 made with cream not milk. , ha#e this with co ee cream% sweetened with splenda.

;@ am 6ow carb wrap illed with chicken% cheese ma"o a *o 6ower+ bar.

*m@!*m 6ow carb wrap with tuna cheese Peperami bar .

A.3;*m Deleriac ries or an" combination o cauli lower% broccoli and cabba!e with steak or pork 2 illets3. , like thiswith melted butter on top or ranch dressin!.

=*m Post workout shake. 0) !rams he" Protein ,solate% ;!rams creatine monoh"drate% ; !rams 6 *lutamine% ) 1; !rams!lucose in water.

$ or $.3;*m Drushed alnuts or almonds in double creamsweetened with splenda. Sometimes , add a () !ram proteinshake at this sta!e too no creatine% !lutamine or !lucose at thissta!e3. Another Peperami bar.

(; http://www.TotalSixPackAbs.com
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B'(%T, : 8or newbies to MAES% here+s a list o urtherreadin! here at MuscleHack:

1. How To =uild More Muscle 5n The MAES Oiet,ncludin! the Mid eek Darb Spike

2. The Eo.1 Mistake People Make 5n The MAES Oiet(. How Man" Dalories Per Oa" Oo , Eeed To =uild Muscle$

, sa" "ou don+t need to be concerned about excesscalories% but "ou ma" want to make sure "ou+re !ettin! theminimum reFuirement.

0. How To Dalculate Eet Darbs 9emember% it+s onl" Eet

Darbs "ou need to count% this is important;. hat 8ruit Dan , Cat 5n A 6ow Darb Oiet$?. hat C#er" =od"builder Should Cat 8or Oinner

. hat , 'ou Dan+t *et 8at 5n A Hi!h 8at Oiet$4. ant To =uild Muscle$ Cat 'our =ee 7 9ed Meat is a

staple on the MAES dietI. The Saturated 8at Dholesterol M"th Oestro"ed7 K h"

a hi!her at/lower carb intake is trul" health" or "ou

(? http://www.TotalSixPackAbs.com
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5n +onclusion

That-s the -M.A.E.S.- strate!" laid bare or "ou. Ruestion is

hat are "ou !oin! to do with it$, encoura!e "ou to stop% once and or all% the endless

bulkin!/ attenin! c"cle ollowed b" cuttin! losin! as muchmuscle as at3 "ear on "ear.

,t O5CS E5T need to be this wa".

, ur!e "ou to &oin me in this wa" o eatin!. ,-m happ" to answeran" Fuestions "ou ma" ha#e or &ust be here to encoura!e and!uide "ou i this is totall" new to "ou. Prett" soon "ou-ll bewonderin! how "ou e#er attempted to build muscle without it7Sta" tuned to MuscleHack or recipes to help "ou li#e this trul"anabolic li est"le b" subscribin! here .

( http://www.TotalSixPackAbs.com
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3hat i* you could ha1e your cake and eat it too53hat i* you could build muscle !ithout adding *at !hile stillen6oying your carbs5

This is the power o the 'lycemic nde% and the 'lycemic oad7 The ollowin! bod"buildin! diet pro!ram will be suited tothose who ind it too di icult a task to drop carbs to around ()!rams a da" or ; da"s as in a c"clical carboh"drate diet3. 8orcarb lo#ers% this is as good as it gets?

8or ease o re erence% this is called the +4%( diet i.e. The'lycemic oad Anabolic -iet .

3hat s The 'lycemic nde%5

The 'lycemic nde% ranks carboh"drates based on how muchthe" contribute to a person+s blood su!ar le#el. The hi!her the*,% the more rapid the spike in blood su!ar le#els. *, is ranked

rom ) 1)) ) ha#in! no impact on blood su!ar% 1)) ha#in! themost3.

3hat s The 'lycemic load5

The *, doesn+t tell the whole picture thou!h. , a ood is hi!h incarb content% it will still produce a hi!h blood su!ar le#el% e#eni it has a low *, ratin!. This is where the *l"cemic 6oad comesin. The *6 takes into account the amount and ' rating ocarboh"drates to !i#e a uller picture o the e ects on bloodsu!ar le#els. A *6 ratin! o 1) or below is considered low.



39/48


Ho! -oes This elate To Bodybuilding5

, "ou want to build muscle without !ettin! at "ou need to

accomplish two thin!s simultaneousl":

1. Catin! enou!h to *uel muscle gro!th2. Beepin! blood su!ar le#els stable in order to keep insulin

le1els lo! and steady apart rom the post workout period K more on this later3

e can accomplish this b" eatin! enou!h dail" calories butensurin! that our carbs are o the 4o1 +lycemic 4oad variety.

Ho! -oes This 3ork5

As , stated in hat , 'ou Dan+t *et 8at 5n A Hi!h 8at Oiet$and the MuscleHack Anabolic Eutritional Strate!" % , belie#e

at accumulation is re!ulated b" the hormone insulin. The hi!her"our *l"cemic 6oad total or an" !i#en da"% the more insulin1ill be secreted in res*onse to those carbs . ,t works like this:

Insulin is secreted in response to carbohydrates in the diet

More speci icall"% more insulin is secreted Fuicker to Higher-+lycemic Carbohydrates

Insulin transports glucose to the at cells to be burned as uel

%l*ha-glycerol *hos*hate is produced rom glucose when

it+s burnt or uel +lycerol rom the alpha !l"cerol phosphate3 binds fatty

acids and stores them in the fat cells as triglycerides i.e. "ou!et atter

Also%glucose that is not used u* throu!h ener!" expenditurewill be con#erted b" the li#er and stored as triglycerides in thefat tissue a!ain% "ou !et atter3.

(I http://www.TotalSixPackAbs.com
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There ore% i we can eat carboh"drates that break down slowl"and !i#e a more !radual% less pronounced rise in insulin% !e canma%imi8e increases in muscle !hile minimi8ing *at gains7

So no$ $e can see $h# a 0o$ l#cemic 0oad approach to abod#building diet is desirable*

Ho! -o 9no! * #m $ating $nough5

@nlike MAES% "ou are consumin! more carbs on this diet and"ou+ll need to watch "our calories. hat "ou want to do is to eataround 3;;-2;; calories a day over your maintenance

calories i.e. ;)) more calories than what it would take to simpl"maintain "our current wei!ht. The more ectomorphic #our bod#-t#pe: the more calories #ou;ll need .

o here to find out ho$ man# calories per da# #ou need to gain muscle on this diet *

0) http://www.TotalSixPackAbs.com
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The :;


42/48


3hat 9ind o* +oods are o! in 'lycemic oad5

Eote 6 all protein and fat based foods are lo$ 0 e*g* A00

meats: eggs cheeses* "nl# carboh#drate-based foods ha!e 0ratings 3.

1. Ruinoa2. So" =eans(. Douscous0. =ur!en =read;. =uckwheat =read

?. holewheat Tortillas. 9olled 5ats4. HummusI. Apples1). atermelon11.5ran!es12.Strawberries1(.*rapes10. =roccoli1;.Dauli lower 1?.Dabba!e1 .Bidne" =eans14.6entils1I.pumpkin

5b#iousl" , can+t list them all. Howe#er% there is a antasticresource where "ou can check the *, and *6 ratin! o all "our

a#orite oods here click on *, Oatabase+ to the le t3 . ,recommend "ou bookmark this link or uture re erence.

http://www.musclehack.com/http://www.musclehack.com/10-top-reasons-you-need-broccoli-in-your-diet/http://www.glycemicindex.com/http://www.glycemicindex.com/http://billwk.mhaccount.hop.clickbank.net/http://www.musclehack.com/10-top-reasons-you-need-broccoli-in-your-diet/http://www.glycemicindex.com/http://www.glycemicindex.com/http://billwk.mhaccount.hop.clickbank.net/http://www.musclehack.com/


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A Sample -ay on the ' A- -iet 2rogram

olled Eats Protein Shake. Supplementation K 8ish oil %

Ma!nesium % Multi #itamin

&hole1heat Tortilla with chicken% onion and hummus.Protein Shake

?ig tuna and onion sand1ich in bur!en or buckwheat bread

5teak0 Fuinoa G broccoli

'ost-&orkout 5hake $ith carbs see belo$

Chicken 5alad with 5li#e 5il. An apple

A Note About 2ost 3orkout Carbs on ' A-

A!ain% unlike MAES% "ou are not sa#in! "oursel or an insulinspike at the weekend. % *ost-1orkout insulin s*ike willthere ore be bene icial at this sta!e to shuttle amino acids intothose hungry muscles . Howe#er% most people o#er consume

post workout carbs so use the ollowin! ormula to a#oid this:

; grams !hey protein isolate

2. > grams creatine(. > grams 'lutamine

http://www.musclehack.com/http://www.musclehack.com/5-reasons-you-should-take-fish-oil-supplements/http://www.musclehack.com/magnesium-supplements-no1-for-strength-muscle-growth/http://www.myprotein.co.uk/bulk-powders/protein-powders/whey-protein-isolate-(nz)/?inCode=600-125http://www.myprotein.co.uk/mp-max/supplements/creatine/?inCode=600-125http://www.myprotein.co.uk/bulk-powders/amino-acids/l-glutamine/?inCode=600-125http://billwk.mhaccount.hop.clickbank.net/http://www.musclehack.com/5-reasons-you-should-take-fish-oil-supplements/http://www.musclehack.com/magnesium-supplements-no1-for-strength-muscle-growth/http://www.myprotein.co.uk/bulk-powders/protein-powders/whey-protein-isolate-(nz)/?inCode=600-125http://www.myprotein.co.uk/mp-max/supplements/creatine/?inCode=600-125http://www.myprotein.co.uk/bulk-powders/amino-acids/l-glutamine/?inCode=600-125http://billwk.mhaccount.hop.clickbank.net/http://www.musclehack.com/


44/48


0. >; 'rams o* glucose


45/48


Concluding Thoughts

Please take this ad#ice and use it. Oecide toda" that "ou are

!oin! to take control o "our bod"7 The uture is not predestined< "ou are in the dri#er+s seat.

8eel ree to share this book with as man" people as "ou like.

Thank #ou !er# much and 5 look for$ard to hearing from #ouabout #our explosi!e results?

Mark McManus

http://www.MuscleHack.com

http://www.TotalSixPackAbs.com

http://www.musclehack.com/http://billwk.mhaccount.hop.clickbank.net/http://billwk.mhaccount.hop.clickbank.net/http://billwk.mhaccount.hop.clickbank.net/http://billwk.mhaccount.hop.clickbank.net/http://www.musclehack.com/


46/48


Here are some help ul resources to aid "our new li est"le.

Carb Counter 5ites

Dount the carbs in "our ood with the ollowin! resources

Darb6i e @B3 Oispla"s Eet Darbs+ onl". Dlick on DarbDounter+ on le t.DarbDounter.or!Dalorie Dount

ood Items

TortillasMama 6upe+s Tortillas can be purchased at EetritionMama 6upe+s Tortillas can be purchased at A#idlite @B3

he" Protein ,solateNero Darb ,sopure

he" Protein ,solate @B3

So" Protein ,solate or cookin!3So" Protein ,solate @B3

Eow So" Protein ,solate

6 *lutamine1))J Pure 6 *lutamine @B3

Eow 6 *lutamine

DreatineMicroni ed Dreatine Monoh"drate @B3Hi!her Power Microni ed Dreatine Monoh"drate

0? http://www.TotalSixPackAbs.com
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Dalipers=od" 8at Dalipers Manual3=od" 8at Dalipers Oi!ital3

8or Accurate =od" MeasurementsM"otape =od" Tape Measure

ei!h 'oursel ith Precision Accurac"Clectronic Scales

Sit @p =ench 8or Oecline Sit @psSpartan Slant =oard

Oo Sit @ps @sin! An" Ooor Sit @p =ar Ma!netic Cxercise =ike K er" similar to the bike , use or m"H,,T sessions. The ma!netic resistance is !reat% #er" smooth

and Fuiet.

ant a Home *"m$

Althou!h the initial expense is a little hi!h% it+s a one o purchase. 'ou+ll ne#er ha#e to bu" this eFuipment e#er a!ain.'ou !et the con#enience o workin! out at home plus "ou sa#e ali etime o !"m ees7

=enchPower 9ack

These two pieces o eFuipment combined will allow "ou to per orm an" exercise "ou need to do. 8rom sFuats% bench press

incline% lat% decline3% militar" press% incline dumbbellcurls ."ou+ll be co#ered with this eFuipment. , ha#en+t set oot

in a !"m in ( "ears or so since , bou!ht m" own and created m"home !"m. ei!hts and bars are sold separatel"3.

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