• Designed to deliver optimal performance

• Superior formulas with the highest quality ingredients

• Tested free of banned

substances*

Supplementation and Nutrition Plan

Mark’s Supplement Use Guide

Take Once Per Day, Anytime

with Food

• MAXIMUM NUTRITION DAILY PACK:

To feed your body essential nutrients

• BLAST & BURN PACK: To enhance metabolism and help maximize muscle definition*

Take 30-60 Minutes Pre-Workout (one of the following)

• PRE-WORKOUT IGNITER: To provide energy and maximize the flow of critical muscle-building amino

acids*

• BLAST & BURN PACK: To boost calorie burning and enhance

workout endurance*

Take 30-60 Minutes Post-Workout

(one of the following)

• 100% WHEY PROTEIN COMPLEX: To help your body recover by providing

fast-absorbing protein and aminos*

• PROTEIN SHAKE: To provide your body the highest quality

protein without the need to mix powder

Take as a Snack (one of the following)

• PROTEIN BAR: To keep your muscles fueled and your

hunger pangs at bay

• MASS GAINER: To feed your body a blend of protein, aminos and carbs to maximize muscle

size and mass

Mark’s Nutrition Plan

On the reverse side, you will find a guide that provides 6 examples of balanced daily nutrition plans designed to help you achieve your goals. It includes examples for workout and non-workout days, with the recommended MARKED™ supplements in bold .

• You may choose to follow the plan as is, or customize each day to include your favorite choices.

• Plan each day by choosing your favorite breakfast, followed by a selection of any of the snacks and meals listed under any of the days.

• Since the lunch and dinner options are similar in calories, you can have your favorite lunch for dinner and vice versa. Or, make double portions for dinner and save half for lunch the next day.

• Start out using the plan, and if you aren’t achieving your desired weight gain, start by increasing portion sizes of the high protein and carbohydrate-containing foods.

• Avoid going more than four hours without eating anything. Eating frequent meals is good for optimizing your nutritional intake, as well as continuously fueling your metabolism.

• Consume water at each meal to help achieve a total of 10 cups of fluid daily for adequate hydration. Replace every pound lost through workouts with 16 ounces of fluid.

• In addition to water, calorie-free beverages, such as coffee, tea, and diet drinks, may be consumed liberally.

• Based on a 2200-3500 calorie per day diet. If your goal is to pack on mass, follow the plan as is for approximately 3000-3500 calories per day. However, if you want a leaner physique, then omit the snacks in the shaded areas to consume closer to 2200-2500 calories per day.

Mark Wahlberg’s Supplementation

& Nutrition Plan for improving strength, lean mass and workout performance to maximize muscle size and definition.

My movie roles often require me to pack on muscle or lean down. I consulted with leading nutritionists to develop a program that combined proper nutrition with supplements to enhance the results of my workouts. MARKED™ products were specifically designed to work as part of this program, which is flexible, incredibly easy to follow and provides real results!

Simply follow the step-by-step instructions of this daily use guide to maximize the results of your workout efforts.

MARK WAHLBERG

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

It’s important to always follow a balanced diet rich in whole grains, fruits, vegetables and lean meats. The information below provides general guidelines to consider when planning your meals and have been used in developing the daily nutrition plan examples.

Starches: (1 serving = 80 calories and 15 grams carbohydrates): Choose whole grains with at least 2 grams of fiber per serving most often. Fiber can help with appetite control, and, depending on the type, can play an important role in digestive and heart health.

Fruits: (1 serving = 60 calories and 15 grams carbohydrates): Eat a variety of fruits - Different colors mean different important nutrients. Get at least 2 servings daily.

Vegetables: (1 serving = 25 calories and 5 grams carbohydrates and 2 grams protein): Eat a variety of vegetables - Different colors mean different important nutrients. Get at least 3 servings daily.

Dairy: (1 serving = 90-150 calories and 12 grams carbohydrates): Choose fat-free, low-fat, or light options. Eat at least 2-3 servings of dairy per day for bone health.

Protein (Meats/Meat Substitutes): (1 serving = 105-300 calories, 21 grams protein, and 0

carbohydrates): Choose lean cuts of meat without skin, and limit fried foods. Try eating fish at least twice per week for a protein-packed dose of healthy fats that are good for your heart.

Fats: (1 serving = 45 calories, 5 grams of fat and 0 carbohydrates): Look for as little saturated fat and trans fat (hydrogenated oil) as possible. Too much of these fats can increase the risk for heart disease. Choose monounsaturated fats such as olive, peanut or canola oils when possible.

Free Foods: (< 10 calories, may have unlimited amounts at any time): Diet soda or beverages, diet club soda, sugar-free popsicles, sugar-free drink mixes, sugar-free gelatin.

*Product was tested for over 145 banned substances on the 2012 World Anti-Doping Agency (WADA) Prohibited List via HFL skip lot testing protocol #ICP0307.

SCAN &LEARN MORE

MARK’S TIPS

While sticking with a strict supplement and nutrition plan requires some hard work and dedication, it’s well worth the effort. Keep in mind that any good plan follows some basic principles:

1. Always eat and drink something within 30-60 minutes before and after exercise to maximize performance and recovery.

2. Regularly take your MARKED™ supplements to help you stay nourished, improve your workouts and maximize your results.

3. Eat at least 4 times per day to stay fueled.

4. Never skip meals. This can slow your metabolism down and also hurt your workout performance.

5.Avoid eating within one of bedtime.

6. Avoid sweets and simple sugars.

7. Drink water with and between meals. Thirst is a

sign you’re already dehydrated. Adequate fluid intake is a must for a successful training plan.

8. Add some protein powder to your oatmeal or favorite smoothie recipe. The extra protein will help fuel your lean muscle, support your metabolism and help you get the most out of your strength training.

9. Shoot for approximately 1 gram of protein per pound of body weight each day needed for muscle growth and repair.

hour

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water

1 piece or 1 c of fruitPre-Workout Igniter: 1 scoop mixed with water

1 piece or 1 c of fruitPre-Workout Igniter: 1 scoop mixed with water

N/A N/A

100% Whey Protein Complex: 1 scoop mixed with waterOR1 Protein Shake

100% Whey Protein Complex: 1 scoop mixed with waterOR1 Protein Shake

100% Whey Protein Complex: 1 scoop mixed with waterOR1 Protein Shake

100% Whey Protein Complex: 1 scoop mixed with waterOR1 Protein Shake

N/A N/A

3 egg whites, scrambled3 slices of turkey bacon2 slices of whole wheat toast with 1 T light margarineWaterCoffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Breakfast sandwich: Turkey sausage patty and 1 slice American cheese on a whole wheat English muffin1 c (8 oz) orange juiceWaterCoffee or tea1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

1 whole grain bagel, toasted, with 2 T peanut butter1 hardboiled eggWaterCoffee or tea1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

1 c oatmeal topped with 1/4 c raisins3 slices turkey baconWaterCoffee or tea1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Breakfast sandwich: Turkey sausage patty and 1 slice American cheese on a whole wheat English muffin1 c (8 oz) orange juiceWaterCoffee or tea1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Mass Gainer: 1 serving mixed w/ water or milkWaterCoffee or tea1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Protein Bar: 1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk

Protein Bar: 1 bar and 8 oz. of water ORMass Gainer: 1 serving mixed w/ water or milk

Protein Bar: 1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk

Protein Bar: 1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk

Protein Bar: 1 bar and 8 oz. of water ORMass Gainer: 1 serving mixed w/ water or milk

1.5 c Raisin Bran cereal with 1 c skim milkWater

1 Grilled chicken sandwich2 c tossed salad with 2 T light Italian dressingWater, tea or diet beverage1 Blast & Burn Pack (optional)

1 turkey burger on a whole wheat bun with 1 slice provolone cheese, lettuce and tomato and 1 T light mayo2 cups light popcorn1 c skim milk or 6 oz. light yogurt Water, tea or diet beverage1 Blast & Burn Pack (optional)

1 tuna and cheese wrap10 whole wheat pretzels1 cup roasted chicken noodle soupWater, tea or diet beverage1 Blast & Burn Pack (optional)

Grilled chicken Caesar salad with 2 T light Caesar dressing1 baked potato with 1 T cheddar cheese and 1 T light sour creamWater, tea or diet beverage1 Blast & Burn Pack (optional)

1 turkey burger on a whole wheat bun with 1 slice provolone cheese, lettuce and tomato and 1 T light mayo2 cups light popcorn1 c skim milk or 6 oz. light yogurt Water, tea or diet beverage1 Blast & Burn Pack (optional)

1.5 c chicken & vegetables in a soy based sauce 1/2 c brown riceWater, tea or diet beverage1 Blast & Burn Pack (optional)

1 apple3 cubes of cheddar cheese1 c skim milk or 6 oz. light yogurt

Protein Bar: 1 barWater

10 wheat crackers and 3 oz. cheese1 c skim milk or 6 oz. light yogurt

1/4 cup almonds1 c skim milk or 6 oz. light yogurt

Protein Bar: 1 barWater

Protein Bar: 1 barWater

6 oz. salmon filet, tuna or white fish 4 steamed shrimp with cocktail sauce1 baked sweet potato with 1/2 T light margarine and 1/2 T brown sugar1 c steamed vegetables with 1 t olive oil Water, tea or diet beverage

8 oz. grilled BBQ chicken breast1 baked potato with 1 T light margarine2 c mixed greens salad with 2 T light dressingWater, tea or diet beverage

6 oz. sirloin or filet, grilled or broiled topped with 1/2 c grilled mushrooms and onions1 c green vegetables with 1/2 T olive oil1 c mashed potatoesWater, tea or diet beverage

2 grilled pork chops1/2 c apple sauce1 c steamed broccoli with 1 t olive oil1 c rice or pasta mixtureWater, tea or diet beverage

8 oz. grilled BBQ chicken breast1 baked potato with 1 T light margarine2 c mixed greens salad with 2 T light dressingWater, tea or diet beverage

2 c spaghetti (whole grain) topped with 1 c marinara sauce and 3 meatballs 1.5 c mixed greens salad with 2 T light dressingWater, tea or diet beverage

Protein Bar: 1 bar Water

1 apple with 2 T peanut butter1 c skim milk or 6 oz. light yogurt

Protein Bar: 1 bar Water

1.5 c Raisin Bran cereal with 1 c skim milkWater

1 apple with 2 T peanut butter1 c skim milk or 6 oz. light yogurt

1 c skim milk or yogurtFruit Salad

WORKOUT DAY OPTION 1 WORKOUT DAY OPTION 2 WORKOUT DAY OPTION 3 WORKOUT DAY OPTION 4 NON-WORKOUT DAY OPTION 1 NON-WORKOUT DAY OPTION 2 FREE DAYS

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This plan is based on following the supplement and nutrition plan for 5 days with 2 “free” days to give you more freedom to select foods you enjoy most. After all, you’ve worked hard the rest of the week. To avoid losing any gains you’ve made, please keep these tips in mind when following your “free days”:

• Continue to follow a balanced diet rich in whole grains, fruits, vegetables and lean meats.• Eat 4-6 times daily.• Try to stay close to the portions of food you’ve followed all week.• Limit fats and sweets. • Take your MARKED ™ supplements.• Always eat and drink something within 1 hour before and after exercise.• Enjoy some of your favorite foods you’ve avoided all week, but in moderation.

Visit www.markednutrition.com for additional meal and supplementation plans and other information to help you achieve your health and fitness goals.

PM0309 ENG

T = Tablespoont = Teaspoonc = Cup

MARK WAHLBERG’S DAILY SUPPLEMENTATION & NUTRITION PLANS Select one of the Workout Day Plans for every day you exercise, and you can mix & match the different meals as you wish (For example, breakfast for Plan 2 could be swapped with breakfast for Plan 4). You may also substitute foods as explained on the other side. If your goal is to pack on mass, follow the plan as is. However, if you want a leaner physique, then omit the snacks in the shaded areas.

Body Part Exercise Sets Reps Rest

Day 1:Lower Body

Quads, Glutes Back Squats 5 6 2 mins

Hamstrings Straight Leg Deadlift 5 6 2 mins

Quads Leg Press 4 8 1.5 mins

Glutes, Hamstrings Lunge 4 8 (each leg) 1.5 mins

Quads Leg Extensions 3 10 1 min

Hamstrings Leg Curl 3 10 1 min

Lower Abs Scissors 3 15 1 min

Upper Abs Crunch 3 10 1 min

Day 2:

Upper Body

Chest Barbell Bench Press 5 6 2 mins

Back Barbell Row (underhand grip) 5 6 2 mins

Shoulders Shoulder Press 5 6 2 mins

Chest Dumbell Incline Press 4 8 1.5 mins

Back Pull Up 4 8 1.5 mins

Shoulders Barbell Shrug 4 8 1.5 mins

Biceps Dumbbell Curl 3 12

*Superset*

Triceps Push Down 3 12 1 min

Abs Sit Up 4 20 1.5 min

Day 3: Rest

Day 4:

Lower Body

Quads, Glutes, Hamstrings Dead Lift 4 5 2 mins

Quads Front Squat 4 5 2 mins

Quads, Glutes, Hamstrings Split Squat 3 8 1.5 mins

Hamstrings Good Morning 3 8 1.5 mins

Calves Calf Raises 3 12 1 min

Lower Abs Reverse Crunch 3 12 1 min

Upper Abs 2-Leg Raise 3 10 1 min

Obliques Side Crunch 3 15 30 sec

Day 5:

Upper Body

Chest Floor Press 4 5 2 mins

Back Pull Down 4 5 2 mins

Shoulders Push Press 4 5 2 mins

Chest Single Arm Incline Bench 3 10 1 min

Back Single Arm Row 3 10 1 min

Shoulders Front Raise 3 10 1 min

Biceps Dumbbell Hammer Curl 3 10

*Superset*

Triceps Dumbbell Kick Back 3 10 1 min

Lower Abs Ball Roll-In 3 12 1 min

Upper Abs Elevated Crunch 3 15 1 min

Abs Double Crunch 3 10 1 min

Day 6: RestDay 7: Rest

Exercise Plan - BUILD MASSThe mass routine is designed to help you gain mass by increasing size and strength through more sets with lower reps and longer rest period allowing you to lift more weight for each set. Keeping rest periods longer will help keep the body in an anaerobic state as to not burn those extra calories important for gaining mass. The fitness plan is broken into specific days to concentrate your attention on the upper or lower body.

Body Part Exercise Sets Reps Rest

Day 1: Whole Body

Quads, Glutes Back Squats 3 12 1 min

Chest Barbell Bench Press 3 12 1 min

Hamstrings Straight Leg Deadlift 3 12 1 min

Back Barbell Row (overhand grip) 3 12 1 min

Shoulders Shoulder Press 3 12 1 min

*Superset*

Triceps Push Down 3 10 1 min

Abs Cycle Bike 3 50

2-Leg Raise 3 12

Plank 3 45 sec 1 min

Day 2: Rest

Day 3:Whole Body/Run

Quads, Glutes, Hamstrings Dead Lift 4 8 1.5 mins

Chest Dumbbell Incline Press 3 10 1 min

Glutes, Hamstrings Lunge 3 10 (each leg) 1 min

Back Pull Up 3 10 1 min

Shoulders Lateral Raise 3 10 1 min

Biceps Dumbbell Hammer Curl 3 12

*Superset*

Triceps Dumbbell Kick Back 3 12 1 min

Abs Cycle Mountain Climbers 3 50

Alternate Leg Raise 3 15 (each leg) 30 sec

Run 30 minutes at 70% max HR

Day 4: Rest

Day 5:Whole Body

Quads, Glutes, Hamstrings Barbell Split Squat 3 12 (each leg) 1 min

Chest Push Up as many as possible 1 min

Hamstrings Ball Roll-In 3 12 1 min

Back Single Arm Row 3 12 (each arm) 1 min

Shoulders Dumbbell Shrugs 3 15 1 min

Biceps Seated Alternating Dumbbell Curl

3 15 1 min

*Superset*

Triceps Incline Tricep Extensions 3 15 1 min

Abs Cycle Alternating Single Leg Reverse Crunch

3 15 (each leg)

Elevated Crunch 3 20

Russian Twist 3 30 1 min

Day 6: Run

Run 45 minutes at 70% max HR

Day 7: Rest

Exercise Plan - LEAN AND RIPPEDThe lean and ripped routine is designed to help you get lean by ramping up the intensity by increasing the number of reps and keeping the rest periods at a minimum. This plan works the entire body on each lifting day with one main exercise per muscle group to help you work the entire body while not becoming completely fatigued for the next exercise session. Keeping reps high and rest periods short the body will work more aerobically to increase calorie burning potential to help you get lean. Running or cycling is another component of this plan to keep with the theme of aerobic exercise.

Body Part Exercise Sets Reps Rest

Day 1: Whole Body/Cardio

Quads, Glutes Leg Press 2 10 1.5 mins

Chest Bench Press 2 10 1.5 mins

Hamstrings Leg Curl 2 12 1.5 mins

Back Pull Down 2 10 1.5 mins

Shoulders Shoulder Press 2 10 1.5 min

Abs Crunches 2 15 1 min

Cardio 15 minutes at 70% max HR

Day 2: RestDay 3: Cardio

Cardio 20 minutes at 70% max HR

Day 4:Whole Body

Quads, Glutes, Hamstrings Lunges 2 10 (each leg) 1 min

Chest Chest Press 2 12 1 min

Quads Leg Extensions 2 12 1 min

Back Machine Row 2 12 1 min

Lateral Deltoids Lateral Raises 2 10

*Superset*

Anterior Deltoids Front Raises 2 10 1 min

Abs 2 Leg Raise 3 10 45 sec

Day 5: Cardio

Cardio 20 minutes at 70% max HR

Day 6: RestDay 7: Rest

Exercise Plan - MAINTAIN TONEThe maintain tone routine is designed to help maintain a general fitness level for a healthy lifestyle. With a mix of weight training and cardio, the plan is designed for those who are looking to maintain general fitness. Understanding that the gen-eral fitness enthusiast does not want to spend hours at the gym this plan works the entire body two days a week through only two sets of 10-12 reps with cardio on three days a week.