BULKING FOR MESOMORPHS

8/4/2019 BULKING FOR MESOMORPHS

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Table of Contents

Chapter 1Introduction

Chapter 2Explanation on Phenotypes: What Makes a Mesomorph a Mesomorph

Chapter 3Glucose Uptake & Insulin Sensitivity

Chapter 4Insulin and Fat Oxidation

Chapter 5Carbohydrate, Calorie, and Insulin Management

Chapter 6The Importance of Year Round Cardiovascular Training

Chapter 7Weight Training Program for Mesomorphs

Chapter 8Using Dietary Supplements to Maximize Your Genetics

Chapter 9Putting Everything Together

Chapter 10High Performance Food List


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Chap ter 1Introduction

When it comes to gaining muscle, mesomorphs have an advantage over

ectomorphs and endomorphs. The simplistic distinction between the three differentphenotypes when it comes to body composition changes is:

Ectomorphnaturally skinny and has a hard time gaining weight (both muscleand fat).

Mesomorphnaturally built and has the tendency to gain weight easy but canalso lose weight fairly easy.

Endomorphnaturally heavy and has an easy time gaining weight (more so fatthan muscle) and a hard time losing it.

Mesomorphs tend to have the ability to gain and lose weight rather easily when following

a well designed diet because mesomorphs tend to have a naturally muscular build and

good insulin sensitivity.

I would like to put out that I do not like the term bulking diet. Some

bodybuilders feel that they need to eat everything in sight to gain weight while bulking. Ido not agree with that approach. Instead I prefer to call a diet geared towards gaining

muscle a lean mass diet. Ones body weight can be divided into two basic groups, fat

mass and lean mass. Fat mass includes ones body fat stores (adipose tissue) while leanmass includes skeletal muscle, bone, and other organs.

When a bodybuilder eats a hypercaloric diet, their goal is not just to gain weight,

which could be both fat and lean mass, but rather to gain LEAN MASS. The strategiesoutlined in this book will help mesomorphs gain lean mass, not fat mass. Many of the

strategies in this book are the same as in my Bulking for Endomorphs book as thesestrategies will keep fat gains down while adding muscle, though there will be someadditional strategies geared specifically towards mesomorphs.


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Chap ter 2Explanation on Phenotyp es: What Ma kes a Mesom orph a Mesom orph

The term phenotype is defined as The observable physical or biochemical

characteristics of an organism, as determined by both genetic makeup and environmentalinfluences. (dictionary.com). Ones body type/structure can be placed in three

phenotypes:

EctomorphNaturally skinny, narrow bone structure, has a hard time gainingweight

MesomorphNaturally built, broad shoulders, can gain or lose weight relativelyequally

EndomorphNaturally heavy, wide bone structure, gains weight easilyThere is a clear visible physical distinction between the three phenotypes, but what is not

visible and often ignored is the biochemical and metabolic differences between the three

phenotypes.

Mesomorphs tend to be in the middle when it comes to metabolic rate. Whileectomorphs struggle to gain weight and endomorphs have trouble gaining too much

weight (specifically fat:muscle ratio), mesomorphs seem to have the best of both worlds;

they can gain muscle with limited fat gains. Mesomorphs naturally have more musclethan ectomorphs and have better insulin sensitivity than endomorphs, which makes it

easier for them to gain more muscle and less fat when eating a hypercaloric diet.

In order to create a diet that allows an mseomorph to maximize lean mass gainswhile keeping fat gains to a minimum, one must understand the metabolic reasons that

cause mesomorphs to gain fat. As stated in the introduction, these metabolic causes of fat

gain were discussed in my Bulking for Endomorphs book, but will be re-examined here.There are some differences in my recommendations for mesomorphs vs. endomorphs, but

a lot is the same.


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Chap ter 3Insulin and Glucose Uptake

In order for a cell to acquire nutrients to use in energy production, the nutrients

must be transported across the cells membrane. The hormone insulin is used to activatethe transportation of nutrients into cells and is considered the storage hormone. Insulin

secretion causes the uptake of amino acids, free fatty acids, and especially glucose to be

increased. When one ingests carbohydrates, their blood glucose level, also referred to astheir blood sugar level, is elevated, which causes insulin to be secreted. It is insulins job

to return the blood glucose level back to a normal, homeostatic range.

When insulin is secreted, the breakdown of stored nutrients (glycolysis, lipolysis

etc.) is turned off and the storage of nutrients is turned on. It would be counterproductive

to breakdown stored glycogen to obtain glucose when glucose has just been ingested and

is now in the bloodstream. This fact is important because when insulin is secreted, fat

breakdown and oxidation is turned off! Therefore when one wants to increase fatoxidation to its fullest, insulin secretion needs to be limited.

The amount of insulin needed to return blood glucose levels back to normal after

ingesting a given amount of glucose is called ones insulin sensitivity. Individuals have

differing insulin sensitivities based mainly on their diet, activity level, and geneticfactors. In most cases, an ectomorph and mesomorph are more insulin sensitive than

endomorphs; this is one of the primary factors that allows ectomorphs and mesomorphs

to gain muscle with less fat than an endomorph. A mesomorph will need to secrete less

insulin to shuttle a given amount of glucose into cells and therefore fat oxidation will benot be halted for as long as it would be if they had poor insulin sensitivity. Therefore, by

paying more attention to insulin secretion, a mesomorph can keep gains lean. This is notto say that insulin is bad because it is not, but by controlling its secretion, mesomorphscan gain less fat when bulking.

The body does not like it when glucose is floating around in the blood stream soafter a meal the body increases the uptake and oxidation of glucose to get rid of it. Over

time, consistently elevated blood glucose levels can lead to cells becoming insensitive to

insulin or insulin resistant, meaning more insulin must be secreted to return blood glucoselevels to normal and therefore fat oxidation is blunted for longer (which will be discussed

in Chapter 4). Consistently elevated blood glucose levels can lead to a state of insulinresistance.

Before we continue, I want to point out why there is great emphasis placed on

muscle glycogen levels. Building new muscle proteins and adding inches to your arms isnot a priority to the body. The body will not create new muscle proteins when it senses it

is in need of energy. When muscle has a lot of glycogen, the body senses it has enough

extra energy and can build new muscle proteins effectively. If muscle glycogen levelsare depleted, the body must replete glycogen stores in addition to increasing protein

synthesis, both of which require energy and nutrients. Therefore, when gaining muscle is


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your goal, you want to have adequate muscle glycogen stores so more energy can befocused on protein synthesis. This is an isolated examination of muscle growth because

there are many other factors besides glycogen stores that govern whether one gains

muscle or not. Lets take a deeper look at the metabolic factors affecting glucose uptake.

Insulin promotes glucose uptake through the synthesis and translocation of theGLUT-4 glucose transporter, found on skeletal and cardiac muscle cells and adipocytes.In the absence of insulin, the GLUT-4 transporters lay under the cells surface. When

insulin is secreted, the GLUT-4 transporters translocate to the cells surface allowing

glucose to enter into the cell. There are other glucose transporters, but the GLUT-4

transporter is our primary concern.

Enzymes are protein molecules that catalyze (speed up) metabolic reactions. In

the case of glucose uptake, there are two we will examine: hexokinase and glucokinase.The enzyme hexokinase is found in skeletal muscle and promotes glucose uptake

independently of blood glucose levels. Hexokinase has a high affinity for glucose, which

allows muscle to take up glucose from the blood even when blood glucose levels are low.Once the muscle has the glucose, it keeps it for itself; the muscle does not release glucose

back into the bloodstream. Insulin secretion further enhances glucose uptake in addition

to hexokinases actions.

The enzyme glucokinase is found in the liver and is activated when blood glucose

levels are increased. Contrast to skeletal muscle, the liver is in service to all other cells of

the body, so when it senses other cells need glucose it releases glucose and sends it to theother cells. Skeletal muscle holds on to its glucose for itself but the liver releases its

stored glucose for other cells to use when they need it. Hexokinase is basically acting allthe time to give muscle glucose but glucokinase is only acting in the presence of high

blood glucose levels. What does all of this mean? That you do not need to jack insulin

through the roof for your muscles to get glucose, in fact, it gets even better.

Exercise, especially resistance training, has been shown to increase GLUT-4

translocation on skeletal muscle in the absence of insulin, meaning after your lift weightsyou do not need insulin for your muscles to uptake glucose. While insulin will certainly

enhance the anabolic response of a meal post workout, slamming 100 grams of dextrose

(pure glucose) is not needed since skeletal muscle is already able to uptake glucose in the

absence of insulin after a workout. Increasing the glucose content of skeletal muscle (inthe form of glycogen) is beneficial for gaining muscle, but remember that GLUT-4

transporters also exist on fat cells and therefore insulin secretion promotes the storage of

glucose in both skeletal muscle and fat cells. Therefore, one needs to increase the storageof glucose in skeletal muscle and decrease the storage of glucose in fat cells; this can be

done by consuming low glycemic carbohydrates such as oatmeal post-workout instead of

high glycemic carbs like dextrose. Because some mesomorphs can take high glycemiccarbs around their workout, I leave it up to each individual to decide whether they will

use high or low glycemic carbs pre and post workout.


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In summary, it is not necessary to jack blood glucose and insulin levels throughthe roof in order to replenish glycogen and gain muscle. Skeletal muscle is able to uptake

glucose whenever it needs it. In addition, skeletal muscle is primed to uptake glucose

after exercise. By controlling your insulin levels, you can gain lean mass while keepingfat gains to a minimum. Whether a mesomorph chooses to use high or low glycemic

carbs pre and post workout is up to them because both options work; this will depend onhow their body reacts to each carb source.


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Chap ter 4Insulin and Fat Oxidation

Insulin not only controls the uptake of glucose into cells, but also has an impact

on fat oxidation and storage. When blood glucose and insulin levels are low, fat is themain fuel burned for energy. But when blood glucose and insulin levels are high, fat

burning is blunted and glucose oxidation is elevated. When the body senses there is

glucose in the bloodstream, it wants to return blood glucose levels back to a homeostaticlevel. In order to do this, the body must get rid of the glucose, which is accomplished by

increasing glucose oxidation and storage. Since the body is focusing on storing nutrients,

it would not make sense for fatty acids to be released from adipocytes because theywould not be burned. Therefore, it is important that blood glucose levels return to normal

quickly so the oxidation of fat can once again become the primary source of energy. This

can be done by (1) Controlling your carbohydrate intake and (2) controlling your insulin

secretion.

Insulin blocks the formation of cyclic AMP (cAMP) by activating the enzyme

phophodiesterase (PDE), which degrades cAMP. cAMP is needed to activate hormonesensitive lipase (HSL), the enzyme that catalyzes the liberation of fatty acids from fat

cells. In the presence of high blood glucose and insulin, HSL cannot act on stored fat.

Therefore, fatty acids cannot be liberated from fat cells and fat oxidation is put on thebackburner while glucose oxidation and storage is made a priority. Insulin is termed an

anti-lipolytic hormone because it blocks lipolysisthe breakdown of stored triglycerides

fat into fatty acids.

In addition to blunting fat oxidation, insulin secretion stimulates fat synthesis in

the liver and increases fat uptake by fat cells. After you eat a meal, dietary triglycerides(TG) are packaged within lipoproteins (LPs) in the liver. Packing fat allows it to floatbetter through blood. Lipoprotein Lipase (LPL) is an endothelial enzyme that hydrolyses

TGs into 3 fatty acids and glycerol, meaning LPL extracts fatty acids and glycerol from

LPs so they can be used or stored when they reach target cells.

Insulin stimulates adipose tissue LPL and inhibits muscle LPL activity, which

means in the presence of insulin fat cells uptake and store fat while skeletal muscle cannot uptake it and therefore cannot oxidize it. In the presence of insulin, fatty acids are not

oxidized in muscle but rather stored in fat cells. So not only are you decreasing theamount of fat you are burning by not controlling insulin secretion, you are increasing fat

storage! It should be clear that if you want to keep your fat gains down while on ahypercaloric diet insulin levels must be controlled. This is done by calorie and

carbohydrate management.


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Chap ter 5Carbohydrate, Calorie, and Insulin Managem ent

The primary factor that determines whether you gain or lose weight is your

caloric intake (how many calories you eat). If you eat more calories than you burn(hypercaloric diet) you will gain weight and if you burn more calories than you eat

(hypocaloric diet) you will lose weight. When you eat exactly the same amount of

calories as you burn it is called a maintenance caloric diet. Mesomorphs trying to gainmuscle need to eat a hypercaloric diet like anyone else who wants to gain weight, but

they do not want to eat too many calories above maintenance.

A simple calculation to determine your maintenance caloric intake is to take your

body weight and multiply it by 15; this gives you your total calories to be consumed eat

day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a

very basic way to determine your maintenance caloric intake and should be used as a

starting point. For mesomorphs I recommend starting at 250-500 calories abovemaintenance calories with their calories come from:

Carbohydrates = 40-50%

Protein = 30%

Fat = 20-30%Using the 3,000 calorie as an example this would be:

Carbohydrates = 300-375 grams

Protein = 225 grams

Fat = 67-100 gramsA 200 pound mesomorph would want to start 250-500 calories above their maintenancecaloric intake, so adding 500 calories to the above example we get:


Protein = 263 grams

Fat = 78-117 grams

In addition to controlling your caloric intake, as a mesomorph, you want tocontrol insulin secretion. This can be done by limiting carbohydrate consumption,

specifically high glycemic carbohydrates. Managing your insulin levels will allow you to

keep your gains leaner.

Control your caloric intake and meal size with frequent meals

One way to control your caloric intake is to eat frequent meals. Going long

periods of time with no food causes your body to send signals to the brain telling it the

body needs food. If you eat sporadic meals you will most likely overeat on those meals. Itis better to eat smaller, more frequent meals to prevent overeating. Eating smaller meals

allows causes insulin secretion to be more controlled. Eating a 600 calorie meal will


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result in less insulin secretion than eating a 1,200 calorie meal (macronutrient contentaside).

Limit the bulk of your carbohydrates to specific meals

Limiting the bulk of your carbohydrates to times when your body needs themmost will aid in muscle growth and limiting fat gains. I recommend mesomorphs limit themajority of their carbohydrates to breakfast and pre/post workout. For example, if

someone works out at 6 PM, I would recommend they consume the majority

carbohydrates at:

Breakfasto i.e. -1 Cup oatmeal

Pre-workouto i.e. -1 Cup oatmeal or 20-30 grams high glycemic carbs

Post-workouto i.e. 4-10 oz. sweet potato

For all other meals mesomorphs should consume less carbs (i.e. -1/2 cup rice), greenvegetables, and small amounts of fruit. If you workout first thing in the morning, I would

recommend following a similar setup, keeping your carbs in your first three meals (pre

workout meal, post workout meal, and third meal of the day).

No matter what your schedule, I do not recommend consuming dextrose,

maltodextrin, or other high glycemic carbs post workout. Skeletal muscle has the ability

to uptake glucose post-workout without spiking your insulin levels. Weight trainingincreases GLUT-4 translocation in skeletal muscle, allowing the muscle to uptake

glucose more efficiently. Studies do show that increasing insulin levels post workout

does enhance protein synthesis, but I do not feel one needs to jack insulin levels through

the roof with dextrose. I do feel that it can be beneficial for mesomorphs to take somehigh-glycemic carbs pre-workout. Studies have shown that protein synthesis is elevated

the greater when high glycemic carbs combined with free-form essential amino acids(EAA) are consumed pre-workout.

Eat quality foodsdont skimp on your fruits and veggies!

By consuming low glycemic index carbs, such as oatmeal and sweet potatoes as

suggested above, one can limit the insulin output from their carb meals. For low carbmeals I recommend consuming green vegetables and fruit for mesomorphs carb intake.

Green vegetables and fruit are both low GI carbs and contain fiber and numerous

nutrients. On top of that, they are very filling. An example of a low-carb meal would be4-6 oz. of chicken with 1 cup green beans and an apple. In addition to carbs and

protein, one should add fat to their meals to decrease insulin output, prolong digestion

time, and to provide essential fatty acids (EFA). Examples of good fats include almondsand almond butter, peanuts and peanut butter, avocados, and flax and olive oil. One could

simply add 20 almonds to the above meal to obtain their EFAs.

Eat less on days you do not workout


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On days you dont workout you do not need as many calories as you do on the

days you do workout. I recommend isolating your carbs to breakfast only and eating

vegetables and fruits for the remainder of your carbs. The amount of carbs you consumeon your off days should be adjusted according to the rate you are gaining weight,

specifically fat. If you find you are gaining too much fat, then I recommend reducingyour carb intake on your off days. So if you are eating 3,500 calories on workout daysyou should consume 2,500-3,000 calories on off days.

More than ANYTHING your total caloric intake will govern how much weight,muscle, and fat you gain

While the above guidelines will help limit your fat gains, your overall caloric

intake is the number one factor that will decide if you gain fat. If you overeat, you willprobably gain some fat. So start by eating 250-500 calories over your maintenance caloric

intake and increase calories when weight/muscle gains stall.


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Chap ter 6The Importanc e of Year Round Cardiovascular Training

Endurance A.K.A. cardiovascular training improves the hearts ability to pump

blood and increases oxygen uptake into cells. A fit person also burns more fat at restand during exercise than an unfit person. Bodybuilders use cardiovascular training mainly

as a means to increase caloric expenditure thereby increasing fat loss or decreasing fat

gain. By doing cardio year round, you will increase your bodys capacity to burn fat atboth rest and exercise. Lets discuss what type of cardio to do.

Low-Moderate Intensity Cardio on Weight Training Days or Off Days

As stated in the intro, bodybuilders primarily use cardio as a means in increase

their caloric expenditure (Cardiovascular training has a TON of other health benefits, but

we will not touch on those benefits here). The use of low-intensity cardio, done either pre

or post weight training, allows one to burn more calories while not hampering recovery.Low-intensity cardio is not as strenuous on the body as high-intensity cardio or high-

intensity interval training (HIIT). It would be very hard for someone to complete a HIITsession pre weight training as it would decrease your performance when lifting weights

or to complete the session post weight training as it would be very fatiguing.

We want to keep the body healthy and injury free. If you get injured, then your

workouts will suffer or cease altogether. Therefore, I feel it is more practical to perform

low to moderate intensity cardio on weight training days. Now one could perform their

cardio separate from their weight training, but for most that would mean two trips to thegym, which is impractical; Hence my recommendation to perform cardio pre or post

weight training. For mesomorphs, I recommend 15-20 minutes of low-intensity cardiodone post-workout or 30 minutes done on off days.

Whether you choose to do your cardio pre or post weight training is a personal

preference. Remember, your main goal is to hit it hard in the weight room. If doingcardio pre weight training decreases your performance then it would be better for you to

do it post workout. If you find that you are too tired to do cardio post weight training or

simply find you become too bored and do not finish your cardio session, it would bebetter for you to do your cardio pre weight training. Or, you could simply do your cardio

on your off days.

High-Intensity/High-Intensity-Interval Training on Non-Weight Training Days

High-intensity cardio stresses both the aerobic and anaerobic energy systems. The

anaerobic energy system is what is stressed during weight training. Putting too much

stress on the anaerobic system and hampering recovery is one reason why I do notrecommend performing weight training and HIIT on the same day. Obviously running at


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6 mph will burn more calories than running at 3 mph, but one has to balance theiractivities to allow for proper recovery.

There are two main types of high-intensity cardio: Continuous and IntervalTraining. Continuous high-intensity cardio would be running at a high speed on the

treadmill or elliptical machine for a long duration (i.e. 5+ minutes). Interval traininginvolves alternating periods of work and rest (or lower levels of work). For example,running a 100 meter sprint then walking back to the start, resting, then repeating could

constitute HIIT. HIIT is more intense than high-intensity continuous cardio and much

more intense than low-intensity cardio. If you choose to do HIIT, only do it on your off

days.

Cardio Recommendation for Mesomorphs

I recommend that mesomorphs trying to add lean mass to do either 15-20 minutes

of low-moderate cardio pre or post weight training or 30 minutes of low-moderate

intensity cardio on off days or HIIT cardio done on 2 off days.


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Chap ter 7Weight Training Program for Mesomorphs

Tri-Phase 12-Week Mass Program

In my opinion, consistently adding weight to the barlifting heavier weights

and/or completing more repsis the most effective way to add muscle and grow andshould be your primary concern. The number of exercises, sets, rep ranges, etc. you use is

should be secondary to progressing with the loads you lift. With that said, it is impossible

to add weight to the bar EVERY workout. If it were everyone would be benching 800pounds and squatting over a 1,000. Therefore one must adjust their workouts in order to

keep progressing.

When designing a weight training routine there are three main variables that can

be altered in order to change the type of growth stimuli you get from the routine. Thesevariables are volume, intensity, and frequency.

Volume = sets * repso The more sets and reps the greater the volume of a given workout

Intensity = percentage of your 1-RM maxo If your max bench is 315 then lifting 295 is more intense than 225 because

it is a greater percentage of your 1-RM

Frequency = number of times you work a muscle in a given time spano Most people use 1 week as the time span

These variables must be balanced in order to keep you progressing. If you do too muchyou will not be able to recover sufficiently and then you strength and muscle gains will

slow. I am also going to throw another term out theretraining density. The density of aworkout is the sets * reps * load. You should strive to increase the density of eachworkout by increasing the load lifted, which should be done for every phase of training.

It is helpful to break your training up into phases, which is called periodization.One phase might focus on increasing the volume of your routine while the next phase

might focus on increasing the frequency of your routine. The idea is to stimulation your

muscular system in a different way with each phase in order to promote more growth. As

I said in the beginning of this section, no matter what variable you are focusing on duringa given training phase your primary focus should be progressing each and every workout

by lifting a greater load. If you deadlifted 315 for 8 reps for your last workout you want

to beat that the next workout. This can be done by adding weight to the bar (i.e. 10 lbs.)or completing more reps (i.e. 10 reps since you got 8 last time). You must progress in

order to grow!

With this information in mind, I have created a 3-phase mass program. Each

phase is four weeks long and focuses on one of the three training stimuli variables and isdesigned to promote a steady state of progression. Lets get into the program.


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Phase 1Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In

addition to adding sets each week you should always strive to lift a greater load each

workout. Week 1 = 2 sets per exercise

Week 2 = 3 sets per exercise

Week 3 = 4 sets per exercise

Week 4 = 5 sets per exerciseRest time = 90 seconds between sets.

Workout 1 Back+Traps

Workout 2 Chest+Shoulders

Workout 3 Legs

Workout 4 Arms

Back+Traps

Deadlift 2-5 X 6-10

Pull-Up 2-5 X 6-10

Bent Over Row 2-5 X 6-10

BB Shrug 2-5 X 6-10

DB Shrug 2-5 X 6-10

Chest+Shoulder

Bench Press 2-5 X 6-10

Incline DB Press 2-5 X 6-10

Dips 2-5 X 6-10

Military or DB Press 2-5 X 6-10DB Side Lateral 2-5 X 6-10

Legs

Squats 2-5 X 6-10

Stiff Leg Deadlift 2-5 X 6-10

Leg Extension 2-5 X 6-10

Leg Curl 2-5 X 6-10

Lunges 2-5 X 6-10

Arms+Calves

BB Curl 2-5 X 6-10

Close Grip Bench 2-5 X 6-10Skull Crusher 2-5 X 6-10

DB Curl 2-5 X 6-10

Standing Calf Raise 2-5 X 6-10

Seated Calf Raise 2-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no

more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get


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more than 10 reps then the weight is too light. Once you can complete 10 reps with agiven weight you should increase the weight for the next set. For example, if you can

squat 225 lbs. for 10 reps the increase the weight to 235 lbs.

Phase 2Intensity

The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no

changes in the number of sets you complete, just the load you lift.

Week 1 = 8-RM

Week 2 = 6-RM

Week 3 = 4-RM

Week 4 = 2-RMRest time = 2-3 minutes between sets.

Workout 1 Upper Body A

Workout 2 Lower Body A

Workout 3 Upper Body BWorkout 4 Lower Body B

Upper Body A Upper Body B

Bench Press 3 X 2-8 Incline Press 3 X 2-8

Bent Over Row 3 X 2-8 Pull-Up 3 X 2-8

Military Press 3 X 2-8 DB Shoulder Press 3 X 2-8

BB Shrug 3 X 2-8 DB Shrug 3 X 2-8

Close Grip Bench 3 X 2-8 Skull Crusher 3 X 2-8

BB Curl 3 X 2-8 DB Curl 3 X 2-8

Lower Body A Lower Body B

Squats 3 X 2-8 Deadlift 3 X 2-8Stiff Leg Deadlift 3 X 2-8 Leg Press 3 X 2-8

Seated Calf Raise 3 X 2-8 Standing Calf Raise 3 X 2-8

The rep range for Phase 2 is 2-6, but unlike Phase 1, you are going to shoot for a given

rep number for each workout. The goal for week one is to use a weight that allows you to

complete 3 sets of 8 reps; week two is to complete 3 sets of 6 reps; week three is tocomplete 3 sets of 4 reps; week four is to complete 3 sets of 2 reps. Each week you will

be lifting a heavier load. For Deadlift it may be something like:

Week 1 = 315 for 3 X 8

Week 2 = 335 for 3 X 6

Week 3 = 355 for 3 X 4 Week 4 = 375 for 3 X 2

If you prefer, you can do arms after legs on the lower body day since the volume

is lower on leg day. Some people may prefer to do all of the upper body in one workout

because they find leg training more taxing or just because of personal preference. I leave

it up to each individual to decide whether they prefer to train arms in the upper bodyworkouts or the lower body workouts.


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Phase 3Frequency

The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.

Workout 1 Whole Body A 2 X 4-6 Rest = 2 minsWorkout 2 Whole Body B 2 X 6-10 Rest = 90 sec

Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec

Workout 4 Weak Point

Each workout uses different exercises and different rep ranges, though the same exercises

could be used for each workout if one prefers. The goal is to do two sets of an exercise

for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon) Workout B (Wed) Workout C (Fri)

Quad Squats Leg Press Leg Extension

Ham Stiff Leg Deadlift Lying Leg Curl Seated Leg Curl

Calf Seated Calf Raise Standing Calf Raise Donkey Calf RaiseChest Flat Press Incline Press Decline Press or Dips

Back Bent Over Row Pull-up Rack Deadlift

Delt Military Press DB Side Lateral Cable Lateral

Trap Barbell Shrug DB Shrug Low-Pulley High Row

Tris Close Grip Bench Skull Crusher Tricep Pressdown

Bis Barbell Curl DB Curl Cable Curl

Weak Point Training (Saturday)

The weak point training day is here so each individual person can pick what they need to

work on. If you need to bring up your back and calves, then work your back and calves.If you need to bring up your chest and biceps, then work your chest and biceps. An

example Weak Point day for chest and biceps would be:

Incline BB Press 3 X 4,8,12

Flat DB Press 3 X 4,8,12

DB Curls 3 X 4,8,12

Hammer Curls 3 X 4,8,12

It is common for people to have underdeveloped calves, forearms, and posterior (rear)

delts. The weak point training day would be perfect to workout on these muscles. Anexample routine for these weak points would be:

Calves Standing Calf Raise 3 X 4,8,12

Seated Calf Raise 3 X 4,8,12

Forearms BB Forearm Curl 3 X 4,8,12

DB Forearm Curl 3 X 4,8,12

Rear Delts DB Rear Lateral 3 X 4,8,12

Reverse Pec Dec 3 X 4,8,12


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At this point in your training you should have an idea of what exercises you need to do in

order to bring up your weak points. Because of the low volume of training during the

week (a total of 6 sets per muscle group), there should be a low chance for overtraining tooccur even though you are hitting your weak muscle group very frequently.

Week 13

After 12 weeks of intense training your body may be pretty beat up. Therefore,

week 13 should be a recovery week meaning no training. This off time will help yourbody recover and refresh you for your upcoming training weeks. After your week off,

you can restart the Tri-Phase Training Program at phase-1.


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Chap ter 8Using Dietary Supplements to Maximize Your Genetic s

Primaforce Pre-Workout Anabolism StackPrimal EAA + Carb Slam

Primal EAA- Essential Amino Acids

Research has shown time and time again that the essential amino acids (EAA)

boost protein synthesis when taken around your workout. Free-form EAA do not need to

be digested and are therefore absorbed very rapidly, leading to a greater spike of aminoacids and protein synthesis than when a whole protein source was consumed. Free-form

EAA even outperformed whey protein, a fast digesting protein, when both were taken

pre-workout (Kerksick, 2006). Supplementing with free-form EAA is more effective

than using a whole protein source, even whey protein.

The increase in protein synthesis from supplemental EAA is greater when the

EAA are taken pre-workout versus post-workout (Tipton, 1999). One of the reasons forthis difference in protein synthesis is EAA delivery to skeletal muscle is greater when

they are taken pre-workout due to increased blood flow to skeletal muscle during

exercise. At rest, skeletal muscle receives very little blood compared to the rest of thebody but during exercise, over 80% of blood is sent to the working skeletal muscle. The

rate-limiting step of amino acid uptake into skeletal muscle is the transportation of the

amino acids through the blood to the skeletal muscle, which is governed by blood flow(Wolfe, 2004). Greater results can be seen by supplementing with EAA pre-workout

than post-workout due to increased blood flow.

Primaforce Primal EAA is a scientific blend of Essential Amino Acids (EAA) containing

a heavy dose of the amino acid L-Leucine. L-Leucine is touted in the science community

as the anabolic-trigger of all the amino acids. Primal EAA is specifically formulated forWorkout Nutrition to provide the amino your body needs to promote lean mass gains

and prevent catabolism (muscle loss).


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Carb SlamWaxy Maize Starch

When trying to gain lean mass, maintaining adequate muscle glycogen levels is

important to the synthesis of new muscle proteins and gaining strength. If you are aperformance athlete, maintaining adequate glycogen levels is vital to performing at your

very best. Common strategies used to maintain glycogen levels include eating sufficientcarbohydrates in the hours before training/performing (which should always be done) andconsuming high glycemic, simple carbs pre/during/post workout. Popular carb sources

used around workouts are dextrose and maltodextrin. A new carb has hit mainstream

and is quickly gaining popularity over dextrose and maltodextrin; this new carb isWaxy maize starch.

Carb Slam features a complex, sugar-free carbohydrate from Waxy Maize Starch. CarbSlam supports post workout glycogen resynthesis and recovery from very intense

training. One could combine Carb Slam with their Primal EAA pre-workout and/or Xtend

and sip it during their workout. Clam Slam can also be combined with your post workoutshake.

Primal EAA + Carb Slam = Pre-workout ANABOLISM!

Combining EAA with a high glycemic, high molecular weight carbohydrate will

increase protein synthesis and decrease protein breakdown before you even start working

out. Research has demonstrated that consuming EAA plus high glycemic carbs toincrease protein synthesis is most effective when they are consumed pre-workout:

Summary of Protein Synthesis Rates When Compared to Rest:

50% increase from hyperinsulinemia (Charlton, 1996)

50-100% increase from resistance exercise (Biolo & Wolfe 1995)

150% increase from EAA availability (Biolo & Tipton 1997)

200% increase from EAA availability after resistance exercise (Biolo & Tipton 1997)400% increase from hyperinsulinemia and amino acid availability after resistance

exercise (Tipton & Wolfe, 2000)>400% increase from hyperinsulinemia and amino acid availability before resistance

exercise (Tipton & Wolfe, 1999)

It is clear that combining EAA plus high glycemic carbs pre-workout is the ideal strategy

for increasing protein synthesis.


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Primal EAA + Carb Slam = Pre-Workout ANABOLISM!

We recommend dosing Primal EAA and Carb Slam as follows:

EAA = Bodyweight (kg) * 0.2 grams

Waxy Maize Starch = Bodyweight (bg) * 0.4 gramsNote:

Each scoop of Primal EAA contains about 14 grams of EAA

Each scoop of Carb Slam contains about 30 grams of Waxy Maize Starch

Example dosing for a 90 kg (200 lbs.) bodybuilder:

EAA = 90 X 0.2 = 18 grams = 1 heaping scoop of Primal EAA

WMS = 90 * 0.2 = 36 grams = 1 heaping scoop of Carb Slam

Combining Primal EAA and Carb Slam provides the perfect pre-workout nutritionstack, leading to increased protein synthesis, performance, and growth! Primal EAA and

Carb Slam can also be taken post-workout, which will ensure your body grows like never

before.

References:

Biolo, G., R.Y. Declan Fleming, and R.R. Wolfe. Physiological hyperinsulinemia stimulates

protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J.

Clin. Invest. 95:811-819, 1995.

Biolo, G., Tipton, K., Klein, S. & Wolfe, R. (1997). An abundant supply of amino acids enhances

the metabolic effect of exercise on muscle protein. American Journal of Physiology,

Endocrinology, and Metabolism, 273, E122-E129.

Charlton, M., Adey, Deborah B., Sreekumaran K. Evidence for a catabolic role of glucagons

during an amino acid load. Journal of Clinical Investigation. 98(1):90-99, 1996.

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Tipton, K., Ferrando, A., Phillips, S., Doyle, D. & Wolfe, R. (1999). Postexercise net protein

synthesis in human muscle from orally administered amino acids. The American Journal of

Physiology, 276(4), E628-E634.

Tipton, K., Rasmussen, B., Miller, S., Wolf, S. & Wolfe, R. (2000). An oral essential amino acid-

carbohydrate supplement enhances protein anabolism after resistance exercise. Journal of Applied

Physiology, 88, 386-392.

Supplementation to Decrease Fatigue during ExerciseVasoCharge + Xtend

Fatigue is defined as The decreased capacity or complete inability of an

organism to function normally because of excessive stimulation or prolonged exertion

(dictionary.com). With regards to exercise, fatigue could be considered the point whereyour performance has decreased or you can no longer perform. Examples of fatigue in

relation to exercise would be:

Inability to perform another rep during a set of bench press

Inability to continue running during a 5k race

Inability to maintain peak velocity during a 100m sprint

One can prolong the time until fatigue by giving their body substrates/nutrients pre-workout. We are going to examine the metabolic causes of fatigue during exercise and

discuss how precise supplementation can decrease the onset of fatigue during exercise,allowing you to train more intensely.

Causes of Fatigue during exercise

Newsholme et al. (1992) proposed that there are at least five metabolic factors

that can cause fatigue during exercise:

Increase in plasma tryptophan:BCAA concentrations Decrease in muscle phosphocreatine levels

Hypoglycemia (low blood glucose levels)

Muscle glycogen depletion

Proton (H+) accumulation in musclesReference: Newsholme, 1992

Anyone of these metabolic factors of fatigue can cause your workout performance to

suffer. We will examine each of these metabolic factors and then address how to

overcome them through supplementation.

Plasma Ratio of Tryptophan:BCAA

5-hydroxytryptamine (5-HT) levels in the brain are believed to be a contributingfactor to fatigue. Transport of the amino acid tryptophan, the precursor for 5-HT, across

the blood brain barrier (BBB) is the rate limiting step in 5-HT synthesis. Therefore,

increased plasma tryptophan levels can lead to fatigue. The Branch-Chained-Amino-Acids (BCAA) are transported across the BBB by the same carrier as tryptophan.


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During exercise the plasma ratio of Tryptophan:BCAA increases (tryptophan increasesand BCAA decreases), leading to fatigue.

Muscle Phosphocreatine Levels

The body needs a continuous supply of energy to both perform and survive. All ofthe bodys energy requiring processes use the potential energy stored within the bonds ofadenosince triphosphate (ATP). The phosphocreatine (PCr) system is an anaerobic (does

not require oxygen), alactic (does not produce lactic acid) system that rapidly restores

ATP levels.

While this reaction is very rapid, it has a low capacity, meaning it cannot produce

a tremendous amount of energy. Therefore, it is in greatest demand during high-intensity,

short duration exercise, such as resistance training and sprints. The maximum energy ableto be yielded from this reaction occurs after about 10 seconds. After those 10 seconds,

energy for ATP resynthesis must be obtained from stored nutrients. Because resistance

training heavily relies on the PCr system for energy production, depletion ofphosphocreatine levels can decrease performance (i.e. the number of reps you can

complete).

Hypoglycemia

Hypoglycemia is low blood glucose levels caused by a low carbohydrate intake or

excessive insulin secretion (insulin causes glucose [carbs] in the blood to be stored) andis commonly experienced during exercise. When blood glucose levels drop below normal

levels during exercise one often becomes fatigued. This is due to glucose being a primaryfuel during exercise, especially high-intensity exercise. Hypoglycemia can be overcome

be consuming adequate dietary carbohydrates and maintaining stable insulin/blood sugar

levels both before you workout and while you workout.

Muscle Glycogen Depletion

Glycogen is glucose stored in the body in the form of glucose chains. These

chains can contain hundreds to thousands of glucose molecules. The glycogen in our

bodies is created from the glucose and other nutrients we consume in our diets. This

glucose becomes trapped in the liver and muscles, where it is synthesized and storedfor later use. The liver can hold around 100 grams of glycogen, while muscle can store

around 325 grams. The amount of unstored glucose circulating in the blood is only

around 15 to 20 grams (Katch and McArdle, 1988) (Powers and Howley, 2001).

The glycogen stored in the liver is released, when needed, to be used in the

production of ATP. The glycogen stored in skeletal muscle is used to produce ATP forthat muscle to use. Low glycogen levels have been shown to cause decreased intensity,

mental focus, and performance during endurance exercise while endurance performance

increases when sufficient glycogen is present (Pizza, 1995). Like hypoglycemia, muscle


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glycogen levels can remain elevated by consuming adequate dietary carbohydrates andmaintaining stable insulin/blood sugar levels.

Proton (H+) accumulation in Muscle

During exercise, blood and skeletal muscle pH levels may become acidic due tohydrogen ion (H+) accumulation, which is termed metabolic acidosis. In order to stabilizean acidic pH level the body must neutralize the excess acids. The two main ways the

body does this is by taking calcium (and other minerals) from bones and glutamine from

skeletal muscle. Both of these corrective mechanisms have negative consequences for the

body.

Skeletal muscle contains the bodys greatest glutamine stores. Glutamine binds to

H+ to create ammonium, which is excreted from the body. In the face of metabolicacidosis and elevated H+ levels, breakdown of skeletal muscle and glutamine release is

increased and can lead to muscle protein loss in addition to causing fatigue. The build-up

of H+ in the blood and skeletal muscle is the cause of the burning sensation you feelduring exercise (i.e. high rep leg extensions).

Now that we have a basic understanding of the metabolic factors causing fatigue

during exercise we can discuss which supplements can be used to delay the onset offatigue and improve performance.

Supplementing to Decrease Fatigue during Exercise

The most important thing one can do to decrease fatigue during exercise isconsume adequate dietary macronutrients (protein, carbs, and fat) and get enough

rest/recovery time. Once this is done, supplementation of the following supplements can

be used to delay fatigue and enhance performance.

BCAA

Creatine

Citrulline Malate

Beta-Alanine***Note there are other viable supplements that could be used, but this article willfocus on these four supplements.

Branch Chained Amino Acids (BCAA)

The BCAA (leucine, isoleucine, and valine) are different from the other 17 aminoacids in that they are primarily metabolized in skeletal muscle (Layman, 2003) and

metabolized at a much lower rate in the liver (Norton, 2005). Studies show that BCAAingestion during exercise delays fatigue due to limiting the amount of tryptophan that can

cross the BBB (Bromstrand, 2006). In addition to dietary intervention, BCAA

supplementation has been shown to spare muscle glycogen during exercise (Bromstand,2006).


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Fatigue and protein loss can be diminished by supplementing with BCAA, whichincreases de novo synthesis of glutamine inside skeletal muscle, allowing H+ to be

removed from the muscle (Houston, 2001). We see that BCAA supplementation can

delay the onset of fatigue by overcoming three of the five metabolic causes of fatigue:increase in plasma tryptophan:BCAA concentrations, muscle glycogen depletion, and

proton (H+) accumulation in muscles.

Creatine

Creatine supplementation is used to supply the body with more creatine,

increasing the bodys capacity for phosphocreatine and ATP resynthesize through thePCr system. Phosphocreatine depletion is one of the metabolic factors leading to fatigue.

If you can increase the amount in creatine in your muscles, your muscles should have

more creatine to use in the resynthesis of phosphocreatine, delaying the onset of fatigue.

Research has shown creatine monohydrate supplement to decrease ATP loss

during intense anaerobic performance while at the same time increasing work performed.This enhancement in anaerobic performance from creatine monohydrate supplementation

has been shown in both men and women (Tarnopolsky, 2000). Skeletal muscle has a

limited storage of creatine. Therefore, supplementing with creatine increases your ability

to form ATP and therefore increases the available energy for exercise (Casey et al. 1996& 2000).

Citrulline-Malate

Citrulline-Malate has been shown to increase the rate of oxidative ATPproduction during exercise and the rate of phosphocreatine replenishment post exercise

(Bendahan, 2002). Increasing the rate of ATP production and phosphocreatine production

would aid in delaying fatigue.

Citrulline-Malate also has anti-fatigue properties due to its ability to decrease

ammonia/H+ levels and prevent against metabolic acidosis (Callis, 1991). Decreasing thesensation of fatigue (i.e. burning sensation) would allow one to workout harder and push

out additional reps.

Beta-Alanine

Beta-alanine is one of the two amino acids (histidine being the other) that make

up the protein carnosine. Carnosine is an important metabolic buffer in skeletal muscle(Suzuki, 2002), which means it helps maintain the acid-base balance in the presence of

high H+ (hydrogen ion) concentrations. Beta-Alanine availability is the limiting factor in

muscle carnosine synthesis (Hill, 2007). Beta-alanine supplementation increases musclecarnosine levels and aids decreasing muscle H+ levels. Beta-Alanine supplementation has

directly been shown to decrease neuromuscular fatigue (Stout, 2006).


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Putting It All Together

There are at least five metabolic factors that can cause fatigue during exercise:

Increase in plasma tryptophan:BCAA concentrations

Decrease in muscle phosphocreatine levels

Hypoglycemia (low blood glucose levels) Muscle glycogen depletion

Proton (H+) accumulation in musclesReference: Newsholme, 1992

Once you have your dietary needs met, you can incorporate specific supplements to delayfatigue and enhance performance by fighting against the above metabolic factors. In this

article we learned that the recommended supplements delay fatigue and improve

performance by:

BCAAdecreasing blood tryptophan levels, sparing muscle glycogen, increasingde novo glutamine production to shuttle H+ out of skeletal muscle.

Creatineincreasing phosphocreatine and ATP resynthesis

Citrulline Malateincreasing ATP production and phosphocreatinereplenishment, delaying fatigue by decreasing ammonia/H+ concentrations

Beta-Alaninedecreasing muscle H+ levels, delaying neuromuscular fatigueCombining these supplements with a well-structured diet can allow you to workout more

intensely by delaying fatigue and enhancing performance.

Pre-Workout Supplementation Recommendation

5-10 grams BCAA

2-5 grams Creatine Monohydrate

3 grams Citrulline-Malate

2 grams Beta-Alanine

Scivation Has Got Your Pre-Workout Supplementation Covered!

1 serving Scivation VasoChargeo Takes care of the creatine, citrulline-malate, and beta-alanine

recommendation

2 Scoops Scivation Xtendo Takes care of the BCAA recommendationo If you take Primal EAA it is not necessary to supplement with Xtend pre-

workout but we recommend you take an addition 4-8 scoops of Xtend

during your workout.


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Xtend+VasoCharge = Pre-workout nutrition + Performance Enhancers

When you sign up with Team Scivation you will get 1 bottle of VasoCharge and

Xtend each month!!!

www.teamscivation.com

References:

Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ.

Effect of oral glutamine on whole body carbohydrate storage during recovery from

exhaustive exercise. J Appl Physiol. 1999 Jun;86(6):1770-7.

Bromstand, E. A role for branched-chain amino acids in reducing central fatigue.

J Nutr. 2006 Feb;136(2):544S-547S.

Callis A, Magnan de Bornier B, Serrano JJ, Bellet H, Saumade R. Activity of citrulline

malate on acid-base balance and blood ammonia and amino acid levels. Study in the

animal and in man. Arzneimittelforschung. 1991 Jun;41(6):660-3.

Casey, A. Greenhaff, P.L. Does dietary creatine supplementation play a role in skeletal

muscle metabolism and performance? American Journal of Clinical Nutrition, Vol. 72,No. 2, 607S-617s, August 2000

Casey, A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. (1996) Creatine

ingestion favorably affects performance and muscle metabolism during maximal exercisein humans. Am J Physiol. Jul;271:E31-7.

Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA.Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations

and high intensity cycling capacity. Amino Acids. 2007 Feb;32(2):225-33.

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Houston, Michael (2001). Biochemistry Primer for Exercise Science (2nd Ed.). Illinois:

Human Kinetics

Katch. F.L. & McArdle, W.D. (1988). Nutrition, Weight Control,and Exercise (3rd ed.)

Philadelphia: Lea & Febiger.

Layman, DK (2003). The role of leucine in weight loss diets and glucose homeostasis. J.

Nutr. 133: 261S-267S.

Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in

skeletal muscle after exercise. J Nutr. 2006 Feb;136(2):533S-537S.

Pizza, F., Flynn, M., Duscha, B., Holden, J. & Kubitz, E. (1995). A carbohydrate loading

regimen improves high intensity, short duration exercise performance. International

Journal of Sport Nutrition, 5, 110-116.

Powers, S. & Howley, E. (2001). Exercise Physiology: Theory and Application (4

th

ed.)

Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eightdays of beta-alanine and creatine monohydrate supplementation on the physical working

capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-

31.

Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K. High level of skeletal muscle

carnosine contributes to the latter half of exercise performance during 30-s maximal cycleergometer sprinting. Jpn J Physiol. 2002 Apr;52(2):199-205.

Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhanceshigh-intensity exercise performance in males and females. Int J Sport Nutr Exerc Metab.2000 Dec;10(4):452-63.

Varnier M, Leese GP, Thompson J, Rennie MJ. Stimulatory effect of glutamine on

glycogen accumulation in human skeletal muscle. Am J Physiol. 1995 Aug;269(2 Pt

1):E309-15.

Newsholme EA, Blomstrand E, Ekblom B. Physical and mental fatigue: metabolic

mechanisms and importance of plasma amino acids.Br Med Bull. 1992 Jul;48(3):477-95.


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Supplements that Increase Fat Oxidation While BulkingSesamin, Fish Oil, CLA

In order to decrease fat gain during a bulking diet, we need to do two things, (1)

decrease fat storage in adipocytes and (2) increase the oxidation of the fat that WASNTstored. Your diet and training will accomplish this to a degree but with the use of

specific supplements you can further enhance your ability to stay lean while bulking.

Sesamin

Sesamin is a lignan isolated from sesame seeds. A lignan is a molecule that

combines with another entity acting as an activator. In the case of sesamin, it binds toand activates a receptor called Peroxisome Proliferator-Activator Receptor Alpha

(PPARalpha). Sesamin has been shown to be a potent PPARalpha activator [1].

The PPAR receptor family is divided into three subgroups: alpha, beta/delta, and

gamma. PPARalpha is highly expressed in muscle, the liver, kidneys, and heart and is

involved in the regulation of lipid metabolism, specifically the transcription of the genesinvolved in the beta-oxidation (burning) of fatty acids and lipogenesis. Activation of

PPARalpha increases gene expression of the fatty acid oxidation enzymes and decreases

gene expression of lipogenic enzymes.

Of vital important, Sesamin increases the expression of the mitochondrial enzyme

carnitine palmitoyl transferase (CPT), among other enzymes [2]. CPT, the rate-limiting

enzyme in beta-oxidation of fatty acids in skeletal muscle and liver cell mitochondria, isfound on the outer membrane of mitochondria and carries fatty acids across the

membrane into the mitochondria by binding to them. Increasing the expression of CPT,along with other enzymes involved in beta-oxidation, will allow more fatty acids to be

transported into the mitochondria where they can be oxidized.

In addition to increasing the oxidation of fat, Sesamin supplementation has also

been shown to decrease lipogenesis (fat storage) by decreasing lipogenic enzymes in the

liver. Sesamin has been shown to decrease lipogenic the gene expression of sterolregulatory element binding protein-1 (SREBP-1), acetyl-CoA carboxylase, and fatty acid

synthase, among other lipogenic enzymes [3], which means less fat is esterifized in the

liver and therefore less fat is stored in adipose tissue (fat cells).

Thus, Sesamin works in two ways to make you lean (and keep you lean):

increasing fat oxidation and decreasing fat storage. We recommend Scivation Sesamin.

Fish Oil

Fish Oil supplements contain important essential fatty acids (EFAs), specificallythe Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Most peoples diets are deficit in these Omega-3 EFAs. Fish Oil has been shown to

increase fat loss and decrease fat storage through a similar mechanism as Sesamin,making it a great addition to an endomorphs supplement regime.


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Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a mix of isomers of linoleic acid(commercially sold as a 50:50 mix of cis-9, trans-11 and trans-10, cis-12 isomers).

Studies done on humans have shown decreased body fat and/or increased lean mass(though results are mixed). CLA is believed to influence body composition throughregulation of lipid metabolism.

Studies have shown CLA to inhibit transcriptionof enzymes involved in de novo

fatty acid synthesis/lipogenesis, desaturationof fatty acids, and triglyceride synthesis [4].

It is believed that CLA decreases the activation of PPARgamma, resulting in the

attenuation of fat celldifferentiation. In mice, CLA supplementation has been shown to

decrease adipocyte number and size as well as cause apoptosis (cell death) of adipocytes[4] and researchers believe CLA to have similar properties in humans.

We recommend Primaforce Max CLA.

Sesamin + CLA + Fish Oil Supplmentation

The combination of Sesamin + CLA should prove very potent for fat loss and fatgain prevention. Supplementing with CLA will cause a decrease in triglyceride uptake by

adipocytes and lipogenesis/fat storage, but if these fatty acids are not oxidized, they will

build up in the blood and liver leading to insulin resistance. By adding Sesamin into themix, fat oxidation will be increased (very strongly in the liver), resulting in the oxidation

of the elevated fatty acid concentration caused by CLA as well as working synergisticallywith CLA to decrease fat storage. The combination of Sesamin + CLA attacks fat

oxidation and storage from multiple angles, resulting in less stored body fat [5].

Studies have also showed that Sesamin and Fish Oil work synergistically toincrease fat oxidation primarily by increasing the gene expression of enzymes involved in

fat oxidation [6].

*Common dosages for Sesamin range from 500-150 mg per day.*Common dosages for CLA and Fish Oil range from 3-6 grams per day each

References:

1. JARQ 37 (3), 151 158 (2003)2. J Agric Food Chem. 2001 May;49(5):2647-513. Biochim Biophys Acta. 2001 Nov 30;1534(1):1-4. J Lipid Res. 2003 Dec;44(12):2234-41. Epub 2003 Aug 165. Biosci Biotechnol Biochem. 2001 Nov;65(11):2535-41.6. Biochim Biophys Acta. 2004 Jun 1;1682(1-3):80-91.


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Chap ter 9Putting Everything Tog ether

A simple calculation to determine your maintenance caloric intake is to take your

body weight and multiply it by 15; this gives you your total calories to be consumed eatday. For example, a 200 pound person would consume 3,000 calories a day. Now this is a

very basic way to determine your maintenance caloric intake and should be used as a

starting point.

For mesomorphs I recommend their calories come from:

Carbohydrates = 40-50%

Protein = 30%

Fat = 20-30%Using the 3,500 calorie example above this would be:


Protein = 263 grams

Fat = 78-117 gramsThis would be the starting point for a 200 pound mesomorph. Calories will most likelyneed to be increased as time progresses, but I prefer to start at a lower caloric intake and

gradually increasing calories if need be to limit fat gains.

Diet Option #1 (Morning Trainer)Meal 1

4 Servings Complex Carbs (such as Oatmeal)

4-6 Servings Protein

2-3 Servings Fat 1 Sesamin + 1-2 Fish Oil Capsules (Optional)

Workout Nutrition

Pre-Workout Shake

1 Serving Primal EAA 1 Serving Carb Slam*

1 Serving VasoXplode

During Workout Shake

4-8 Scoops Xtend

*Another option would be to have a scoop of Carb Slam pre-workout and theother half during your workout with Xtend.

Meal 2 Post Workout (such as Sweet Potatoes)

4 Servings Complex Carbs


2-3 Servings Fat

1-2 Max CLA Capsules (optional)


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Meal 3

4 Servings Complex Carbs (such as Brown Rice)


2-3 Servings Fat

1 Scivation Sesamin + 1-2 Fish Oil Capsules (Optional)

Meal 4* 2 Servings Fruit

2-3 Servings Vegetables


2-3 Servings Fat

1-2 Max CLA Capsules (optional)Meal 5*

2 Servings Fruit



2-3 Servings Fat

1 Scivation Sesamin + 1-2 Fish Oil Capsules (Optional)Meal 6*

2 Servings Fruit

2-3 Servings Vegetables 4-6 Servings Protein

2-3 Servings Fat


*Low glycemic carbs can be added to these meals as your calories increase.

Diet Option #2 (Evening Trainer)Meal 1 (Complex carbs such as oatmeal)

4 Servings Complex Carbs


2-3 Servings Fat


2 Servings Fruit



2-3 Servings Fat

1-2 Max CLA Capsules (optional)Meal 3*

2 Servings Fruit



2-3 Servings Fat

1 Scvation Sesamin + 1-2 Fish Oil Capsules (Optional)


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Meal 4

4 Servings Complex Carbs (such as Oatmeal)


2-3 Servings Fat


Workout Nutrition

Pre-Workout Shake

1 Serving Primal EAA 1 Serving Carb Slam* 1 Serving VasoXplode

During Workout Shake

4-8 Scoops Xtend*Another option would be to have a scoop of Carb Slam pre-workout and the

other half during your workout with Xtend.

Meal 5 (Complex carbs

4 Servings Complex Carbs (such as sweet potatoes)

4-6 Servings Protein 2-3 Servings Fat


2 Servings Fruit



2-3 Servings Fat


*Low glycemic carbs can be added to these meals as your calories increase.

Weight Training and Cardio ProgramMonday: 45-60 minutes Weight Training followed by 15-20 minutes Low-Intensity

Cardio

Tuesday: 45-60 minutes Weight Training followed by 15-20 minutes Low-IntensityCardio

Wednesday: OFF

Thursday: 45-60 minutes Weight Training followed by 15-20 minutes Low-IntensityCardio

Friday: 45-60 minutes Weight Training followed by 15-20 minutes Low-Intensity Cardio

Saturday: OFF

Sunday: OFF

OR


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Monday: 45-60 minutes Weight TrainingTuesday: 45-60 minutes Weight Training

Wednesday: 30 Minutes Low-Intensity Cardio

Thursday: 45-60 minutes Weight TrainingFriday: 45-60 minutes Weight Training

Saturday: 30 Minutes Low-Intensity CardioSunday: 30 Minutes Low-Intensity Cardio

OR

Monday: 45-60 minutes Weight TrainingTuesday: 45-60 minutes Weight Training

Wednesday: 15-20 Minutes HIIT

Thursday: 45-60 minutes Weight TrainingFriday: 45-60 minutes Weight Training

Saturday: 15-20 Minutes HIIT

Sunday: 30 Minutes Low-Intensity Cardio (Optional)


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Chap ter 10High Performance Food List

High Performance Nutrient Selection

Starches (equal to 1 serving of Carbohydrate)

12-15 grams carbohydrate

BREADS* Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) or 42g

* Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g* Ezekiel bread (sprouted grains NO FLOUR) 1 slice

* Whole Wheat English muffin or 33g

* Whole Wheat Pita bread (6.5 inch in diameter) or 32g

* Whole Wheat Tortilla, 6 inches across 1 or 35gCEREALS & GRAINS

* Barley (pearled) (dry) 1.25 tbsp or 15.6g

* Kashi Medley 1/3 cup or 19.8g* Cream of Wheat regular or quick (dry) 1.5 tbsp or 16.7g

* Granola, low-fat (Heartland brand) 2.5 tbsp or 16.5g

* Grape-Nuts (Post brand) 2.5 tbsp or 16.5g* Honey tbsp or 15.8g

* Millet (dry) 1.5 tbsp or 18.75g

* Oat Bran (dry) 3.5 tbsp or 20.5g* Oatmeal (Quaker Instant/Old Fashion, dry) cup or 20g

* Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g

* Quinoa Grain (dry) 1.75 tbsp or 18.6g

* Rice, brown long-grain (cooked) 1/3 cup or 64.35g* Rolled Oats cup or 20.25g

* Steel Cut Oats, dry 1/8 cup or 20g

STARCHY VEGETABLES* Baked potato (no skin) 63.8g or 2.25 oz* Baked Sweet potato (baked no skin) 56.7g or 2 oz

* Yams (baked, no skin) 56.7g or 2 oz

DRIED BEANS & LENTILSALSO COUNTS AS 1 MEAT SERVING

* Black Beans (S&W - canned) 106g or 3.75 oz* Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz


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Fruits (equal to 1 serving of Carbohydrate)

12-15 grams carbohydrate

* Apple, (with peel) 3.25 oz or 92g

* Banana, (peeled) 2.25 oz or 64g* Blueberries (fresh) 3.5 oz or 99g* Grapefruit, (peeled) 6.5 oz or 184g

* Grapes 3 oz or 85g

* Mango (fresh) 3 oz or 85g

* Orange, (peeled) 3.5 oz or 99g* Pineapple 4 oz or 113g

* Peach (fresh) 4.55 oz or 127.5g

* Pear (fresh) 3 oz or 85g* Papaya (fresh) 5 oz or 141.75g

* Raisins (seedless) 2 tbsp or 18.5g

* Strawberries (fresh) 6.5 oz or 184g* Watermelon (fresh) 5 oz or 141.75g

Milk (equal to 1 serving of Protein & 1 serving Carbohydrate)

12-15 grams carbohydrates

6-8 grams protein

MILK & VERY LOW-FAT MILK* Skim milk (0 grams fat) 1 cup or 8 Floz* 1% Milk 1 cup or 8 Floz

* Plain non-fat yogurt cup or 6 oz

* Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)

LOW-FAT MILKAlso Counts as 1 Fat serving

* 2 % milk 1 cup or 8 oz* Plain low-fat yogurt cup or 6.5 oz

* Sweet acidophilus milk 1 cup

WHOLE MILKAlso Counts as 2 Fat servings

* Whole milk 1 cup or 8 oz


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Vegetables (equal to 1 serving of Vegetables)

4-6 grams carbohydrates

All servings sizes are based on (raw or steamed)

* Asparagus 4 oz or 113 g

* Broccoli 2.75oz or 78g or cup* Cauliflower 2.75oz or 78g or cup

* Green Beans 2.2oz or 62.5g or cup

* Onions 53g or 1.86 oz or 1/3 cup* Spinach 125g or 4.4oz or 2/3 cup

* Celery 120g or 4.25 oz or 1 cup

* Cucumber 156g or 5.5 oz or 1/3 cup

* Green onions 50g or 1.75 oz or cup* Mushrooms 78g or 2.5 oz or cup

* Tomato 90g or 3.2 oz or cup* Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups

Protein (equal to 1 serving of Meat)

6-8 grams protein

VERY LEAN MEAT (all measurements AFTER cooked)* Chicken breast (white meat) boneless/skinless 1 oz or 28.35g

* Turkey breast (LEAN) 1 oz or 28.35g* Fresh fish (cod, haddock, halibut, tuna, tilapia) 1 oz or 28.35g

* Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g

* Egg whites 2 or 67g* Egg Beaters cup or 2.15 oz or 61g

* Non-fat cottage cheese cup or 2 oz or 57 g

* Salmon Fillet 1 oz or 28.35g (also counts as fat serving)

* Lean Sirloin oz or 21.25g* Egg (including yolk) 1 or 50g (also counts as 1 fat serving)

* Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)

* Salmon 1 oz or 28.35g (also counts as fat serving)


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Fat (equal to 1 serving of Fat)

5 grams fat

MONOUNSATURATED FATS & POLYUNSATURATED FATS

* Avocado 1 oz or 28.35g* Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g* Benecol light 1 tbsp or 14g

* Cashews 1/3 oz or 1 tbsp or 9.65g

* Enova oil 1 Tsp or 4.5g* Flax oil 1 Tsp or 4.5g

* Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g

* Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz* Peanuts 1/3 oz or 9.36g

* Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g

* Pecans oz or 1 tbsp or 7.44g

* Salad dressing (Light, reduced-fat) 2 Tbsp or 30g* Sesame seeds 1Tbsp or 1/3 oz or 9.4g

* Smart Balance Light spread 1 tbsp or 14g

* Sunflower seeds 1Tbsp or 1/3 oz or 9.0g* Walnuts 1Tbsp or 1/4 oz or 7.5g

FREE FOOD LIST

Less than 20 calories per servingLess than 5 gram carbohydrates per serving

Recommended at 1 serving per meal per day

FAT FREE or REDUCED FAT* Cream cheese 1 Tbsp* Creamers, non-dairy liquid 1 Tbsp

* Creamer, non-dairy powder 2 Tbsp

* Mayonnaise, fat-free 1 Tbsp* Margarine, fat-free 4 Tbsp

* Miracle Whip, non-fat 1 Tbsp

* Salad dressing, fat-free 1 Tbsp* Sour cream, fat-free 2 Tbsp

SUGAR FREE or LOW SUGAR

* Hard candy, sugar free 1 piece

* Gelatin dessert, sugar free 1

* Gum, sugar free 1 piece* Jam or jelly. Low sugar or light 2 tsp

* Syrup, sugar free 2 Tbsp


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DRINKS* Coffee

* Club soda

* Diet soft drinks, sugar free* Tea

* Tonic water

SUGAR SUBSTITUTESEqual (aspartame)

Splenda (Sucralose)

Sprinkle Sweet (saccharin)Sweet One (Acesulfame potassium)

Sweet n Low (saccharin)


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About the Author

Derek The Beast Charlebois is an ACE certified personal trainer, competitive bodybuilder, and holds a

Bachelors degree in Exercise Science from The University of Michigan. Derek is the Promotions

Coordinator/R&D at Scivation/Primaforce and is involved in coordinating promotions, research and

development, advertising, and marketing. Derek is an accomplished author with articles on such websites

as Bodybuilding.com, Bulknutrition.com, the online magazines StrengthAndScience.com and

MusclesAndCuts.com, and is a contributing author to the bookGame Over: The Final Showtime Cut Diet

Youll Ever Need! and The Lifestyle Diet: The Final Diet Youll Ever Need to Stay Lean and Healthy

Forever. Derek is available for online personal training; personal training inquiries can be sent to

[email protected]. His website is www.beastpersonaltraining.com.

Documents

BULKING FOR MESOMORPHS