©copyright 2011 by daniel c. przyojski contact … · ©copyright 2011 by daniel c. przyojski 1223...

©COPYRIGHT 2011 by Daniel C. Przyojski

1223 Borg Ave, Temperance, Mi 48182

Contact by Email [email protected]

Www.MuscleBuilderRx.Com

mailto:[email protected]

http://www.musclebuilderrx.com/

The No Gimmicks, No Bull Program

To Achieve Ultimate Muscularity

In 12 Weeks….

GUARANTEED!!!



To you the reader this book is dedicated so that like I, you may have the personal

satisfaction and happiness of achieving your physical goals.

Power Health Always,

Daniel C. Przyojski

Daniel C. Przyojski

Dan Przyojski age 19 after one year of fruitless weight lifting

DISCLAIMER – The information contained in this book is provided for the readers use as a guide

for achieving ultimate muscularity. This information should not be construed as medical advice.

The reader should consult a licensed primary care physician before attempting any change in diet

and or physical fitness, cardio fitness and weight training program.

All recommendations contained in this book are made without guarantee on the part of the author

who, as a result, disclaims any and all liability in connection to use of this information.



Losing Fat and Building Muscle

Losing weight and getting in ripped muscular shape is a multi-billion dollar

industry in America and abroad. There are literally thousands of devices, machines

and programs you can buy that promise to get you a “dream-body fast” but they

don’t work! If getting ripped and muscular were as easy as taking a special drink,

pill, or working out on a special muscle-building machine then the whole World

would be filled with men and women who have ripped washboard abs and eye-

popping muscles. But what do YOU really see, what is the state of the World?

Obesity!



I May Not Tell You What You Want To Hear…..

(like the B.S. artists and internet Guru’s do) –BUT- I will tell you the facts of

muscle-building and getting ripped; as I have seen them for over 30 years of

hands-on bodybuilding and getting ripped experience.

Let me clear up one huge commercial myth right now, specialized abdominal and

bodybuilding machines as well as patented powders, pills, tablets, state of the art

muscle-building formulas and weight-loss supplements will NOT get you muscular

and ripped!

Believe you me when I tell you that 90% to 95% of a successful 12-week

muscle-building and get-ripped program is directly linked to proper nutrition

and training.

You could follow a fitness program that your brother or friend had total success

with and still fail miserably. YOU are unique and you must feed your muscles the

correct combination of foods and training it requires for growing muscular and

ripped at the same time. There are NO exceptions!

“Doing more of something that’s NOT working will guarantee that

you’ll get more of what’s not working”

Daniel Przyojski Www.MuscleBuilderRx.Com


Smart nutrition + exercise = ripped physique

Proper food combination is the cornerstone on which every successful physique

transformation is based. If you do not eat correctly, nothing else matters!

Most of the fad diets out there are unhealthy, dangerous or both and lead to

deprivation and hunger which eventually leads to binging and guilt – the typical

unhealthy yo-yo weight loss muscle-building pattern. If what you want is

permanent weight loss and total muscularity, then yo-yo dieting is way too much

work. Just learn how to make a few simple nutritional food substitutions and the

fat comes off and stays off for good!

If you’re REALLY over-weight 12 weeks won’t be enough time to perform a

miracle, but dropping 30 lbs. of fat and adding 15 lbs. of muscle will make a world

of difference in how you look AND feel!!

How do YOU want to look and feel?

Protein – Protein is for growth, maintenance and repair of muscle tissue. The

amount of protein needed for the average person is one gram for each two pounds

of body weight. Weight training athletes and individuals undertaking strenuous

exercise may require up to one gram of protein per pound of body weight. Carbohydrates-Raise the blood sugar level and supply the muscles with energy.

You need a certain amount of carbohydrates to fuel your system so it can utilize its

available protein to the greatest advantage.

Fats – Essential to a good diet. Not only do they heat your body and lubricate

your body parts, they also provide a necessary base for carrying vitamins, A, D, E

and K.

Vitamin A – Important to good vision, skin texture, and maintaining the delicate

linings of the nose and throat. Sources: eggs, liver, milk, carrots, spinach.

Vitamin B complex (twelve B vitamins, includes niacin, riboflavin and

thiamine) - essential to a good balance of the nervous system and normal

functioning of the digestive system. Sources: eggs, whole grains, poultry, green

vegetables, fish, fruit, milk, brewer’s yeast.

Vitamin C – Promotes healing; builds up resistance to infection; aids in the

production of connective tissues; generally strengthens the skeletal and vascular

systems. Sources: citrus fruits, tomatoes, green vegetables.

Vitamin D – essential for strong teeth and bones. Sources: milk, fish, egg yolks,

chicken livers and, direct sunlight.

Vitamin E – contributes to the functioning of the circulatory, respiratory and

reproductive systems. Sources: wheat germ, vegetable oils, eggs and leafy green

vegetables. Www.MuscleBuilderRx.Com


Smart nutrition?

PROTEIN: Most of your protein intake should consist of pure, low-fat protein

sources such as chicken (white meat) turkey (white

meat) low-fat fish and eggs with extra egg whites.

The Ectomorph will also want to consume some protein in the form of lean beef

at least two to three times a week. Age and daily activity (work, play) will dictate

the amount. The extreme ectomorph can even drink whole milk and still get

ripped.

ECTOMORPH

“The Really Skinny Guy”

The ECTOMORPH; Definitive "Hard Gainer"

Delicate Built Body

Flat Chest, Thin

Fragile, Lightly Muscled

Small Shouldered

Takes Longer to Gain Muscle



The Endomorph will also want to consume some protein in the form of lean beef.

The endomorph will actually crave beef and fatty foods more than the ectomorph

because that is their genetic make- up. The endomorph must be smart about the

timing and consumption of fatty foods and wants to stay away from simple

carbohydrates.

The Endomorph; Traits of the Endomorph

The body of the extreme endomorph is round and soft.

The physique presents the illusion that much of the mass

has been concentrated in the abdominal area. This may or

may not be true. The arms and legs of the extreme

endomorph are short in length and taper. This may give

the appearance of stalkiness. The hands and feet of the

endomorph are comparatively small, and the upper arms

and thighs are often more developed than the lower parts

of the arms or legs. The body has a high waist.



The Mesomorph is the easiest to work with when it comes to protein. They digest

all protein well and carry ample muscle mass that dictates the need for extra

protein. Still, they have to watch how their bodies react to different foods that may

cause allergies. When this happens the body retains water between the muscle and

skin and will make the body appear flat and smooth, not ripped!

Jay Cutler is a TRUE Mesomorph



CARBOHYDRATES: A wide variety of foods fall under this heading. However,

eat only natural, unrefined, complex carbohydrates such as sweet potatoes,

oatmeal, wild rice and plenty of vegetables.

I divide carbohydrates into two categories: Starchy and fibrous. Starchy

carbohydrates have a higher carbohydrate and caloric content while fibrous

carbohydrates are higher in fiber and low in calories.

The ectmorph can actually eat some simple carbohydrates ( grapefruit, apple)

without getting into diet trouble. The more extreme the ectomporh type body is the

more relaxed the diet can be.

The endomorph body-type should stay away from simple carbohydrates. They

usually don’t crave the simple sugars (they like fat) and it can really throw their

diet into a tail spin. They should stay away from them during a 12-week get ripped

program.

The mesomorph body-type can have some simple carbohydrates also, but is best

if they also stay away from them during a 12-week ripped program. A grapefruit

in the morning is fine but nothing after that. Www.MuscleBuilderRx.Com


DIETARY FATS: Calories from dietary fats should comprise no more than 10%

of your total caloric intake. Your body needs essential fatty acids (EFAs) found in

dietary fats. EFAs facilitate the absorption of vitamins A,D,E and K and provide

insulation, energy reserve and cushion for vital organs.

Without EFAs, the tissues around your joints can deteriorate and cause joint pain

and popping, grinding noises.



A mistake most people make is to rely only on counting calories to get into top

condition. In my first bodybuilding contest I defeated a lot of bodybuilders who

were much more genetically gifted than I was. I came in at 180 lbs, ripped to the

max. I defeated guys who were weighing from 200 to 225 lbs. They had more

muscle mass than I did and even a better body structure than I did, but their lack of

total definition made them look fat when compared to me on stage. They made the

mistake of wanting to compete at a designated body weight instead of competing at

whatever weight best displayed their muscles. Don’t make this mistake! I want to

show you the method of losing fat and not muscle without starving yourself.


Back Shot

Dan Przyojski – Masters Mr. Michigan Contest Winner


Target In On Proper Nutrition!

Meals Eat five or six meals a day spaced two or three hours apart. Each meal should

include one source of protein, one starchy carbohydrate and one or two sources of

fibrous carbohydrates. If you combine a protein food with a fibrous carbohydrate

you’ll maximize the nutritional element. If you eat carbohydrates by themselves,

you’ll get a burst of energy that’ll soon fade. The combination of protein and

fiber slow the digestion of carbohydrates for more consistent energy levels and

increased endurance.

Protein

Most of your protein intake should consist of pure, low-fat protein sources such as

egg whites, low-fat fish, chicken breast, and turkey meat (white). Lean red meats

such as flank steak or round steak can be eaten up to three times a week if you’re

not on a strict caloric reduction diet. Also, try not to eat more than two egg yolks

per six egg whites.

Carbohydrates

There are so many foods that fall under this heading, but you only want the natural,

unrefined, complex carbohydrates (potatoes, sweet potatoes, oatmeal, grits, brown

rice and vegetables). You’ll find that when you eliminate breads, white rice, pasta,

and bagels, your physique will tighten-up and you’ll have more energy. You

should also try to eliminate canned vegetables from your diet. Canned foods

contain large amounts of sodium (and sometimes sugar) that can lead to elevated

blood pressure and other related problems. Below is a sample diet.



8am 6 EGG WHITES PLUS 2 YOLKS SCRAMBLED WITH ONE HALF CUP

TOMATO AND ONE HALF CUP ZUCCHINI

¾ CUP OATS BEFORE COOKING. 1 TBSP. HONEY MULT-VITAMIN/MINERAL TABLET

11am 8 OUNCES COD or FISH OF CHOICE - 1 MEDIUM POTATO

1 CUP BROCCOLI - 8 OZ WATER

1pm 12 OUNCES OF CHICKEN BREAST

1 CUP OF GREEN BEANS - 1 CUP OF CORN

½ CUP BROWN RICE

3pm LARGE LETTUCE, TOMATO, CUCUMBER SALAD WITH THREE

HARD-BOILED EGG WHITES AND 6 OZS LEAN TURKEY BREAST.

6pm 12 TO 14 OUNCES OF TURKEY MEAT (WHITE).

1 CUP OF BROCCOLI - 1 CUP OF GREEN BEANS.

1 CUP CAULIFLOWER. SMALL SALAD. MULT-VITAMIN/MINERAL TABLET

9pm CAN OF TUNA FISH OR FISH OF CHOICE OR 8 OZS OF CHICKEN OR

TURKEY BREAST AND 6 OZS NO-FAT COTTAGE CHEESE



GETTING RIPPED

NUTRITION

SUCCESS FORMULA

35% / 45%

PROTEIN FOODS

55%/65%

FIBROUS & STARCHY

CARBOHYDRATE

FOODS

10%

ESSENTIAL FATS &

OILS



HOW TO STRUCTURE YOUR OWN

BODYBUILDING TRANSFORMATION!

The MuscleBuilder Rx Program gets results because it’s a scientifically proven

approach. I don’t believe that radical physical changes just happen; I believe that

you MAKE THEM HAPPEN. The main ingredients for successful muscle

building while getting ripped are….. brief but intense weight training combined

with proper nutrition. It’s really not as complicated as the muscle gurus and

supplement companies would like you to believe. You have to train hard (not long)

to stimulate muscular growth, and you have to eat properly to provide your body

with the nutrients it needs to build muscle and health. There are no short cuts or

magic potions; it takes work, dedication, and consistency. Training, nutrition, and

sleep are the dues you pay for success. It’s as simple or hard as you make it to be!



If you are trying to build the ultimate physique, I suggest a

training schedule that would look something like this.

Competitive Bodybuilder

Muscle Sculpting Cycle

MONDAY: Incline bench press with barbell (Using the MuscleBuilder Rx

Model Training System).

Flat bench dumbbell fly’s (one set of 14 reps for isolated muscle

sculpting).

Wide grip cable pull-downs (Using the MuscleBuilder Rx Model

Training System).

Single arm dumbbell rows (one set of 14 reps for isolated muscle

sculpting).

Walk for 15 minutes before workout and 20 minutes after workout.

TUESDAY: 30 to 45 minutes of moderate cardio work.



WEDNESDAY: Leg press machine (Using the MuscleBuilder Rx Model Training

System).

Dumbbell squat (one set of 14 reps for isolated muscle sculpting).

Seated heel raises (Using the MuscleBuilder Rx Model Training

System).

Single leg dumbbell heel raise (two sets of 14 reps for isolated muscle

sculpting).

Walk 15 minutes before workout. 15 minutes fast cardio after workout.

THURSDAY: 30 minutes fast walking or jogging.



FRIDAY: Seated dumbbell press (Using the MuscleBuilder Rx Model Training

System).

Bent-over dumbbell raises (one set of 14 reps for isolated muscle

sculpting).

Preacher curls (Using the MuscleBuilder Rx Model Training System).

Incline dumbbell curl (one set of 14 reps for isolated muscle sculpting).

Lying triceps extension (Using the MuscleBuilder Rx Model Training

System).

Overhead rope extension (one set of 14 reps for isolated

muscle sculpting). Walk 20 minutes before and after workout.

SATURDAY: Brisk walk for 45 minutes first thing in the morning.

SUNDAY: Total day of rest.

Abdominal crunches performed three times a week, three sets of 25 reps.

Monitor Weights Being Used!

Keep a training journal. For the 10 week period you should add

2 ½ pound weight increases to each compound exercise (MuscleBuilder Rx Model

Training System Exercise), and every other week add 1 pound to each isolated

muscle sculpting exercise.



TRACKING JOURNAL FOR EXERCISES DATE

Take Copies and Track All Exercises

EXERCISE BEING PERFORMED ( )

REP RANGE

( )

SET#

REPS

PERFORMED

WEIGHT

THAT I USED

INTENSITY

OF SET

AEROBIC EXERCISE BEING PERFORMED ( )

Training Day S – M – T – W – T – F - S

Time of Day AM - NOON - PM

Duration Time 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 - 50 – 55 – 60

Minutes Www.MuscleBuilderRx.Com


Supplements To Gain Muscle and Get Ripped

I want to give you some straight talk about supplements. The basic problem with

Ergogenic Aids is that what is safe and effective is not legal and what is legal may

not be safe or effective.

Let me explain……

Here are some foods/supplements (in no particular order) that I believe a

bodybuilder over the age of 18 could be using (if needed) that is proven safe and

effective:

1. Multi-Vitamin/Mineral Tablet

2. Desiccated Liver Tablets

3. Brewer’s Yeast

4. Ground Flax Seed

5. Isolated Whey Protein Powder of high quality

6. Quality MCT oil

Today’s muscle magazines are packed with page after page of incredible sounding

supplement advertisements with amazing testimonials and mind-boggling before &

after photos.

Remember this….. If they sound unrealistic, they most likely are, and safety is a

major concern.

Because…….

Inadequate quality control and inspection, supplements contaminated with heavy

metals, pesticides or prescription drugs have been sold to unsuspecting consumers..

And…

A main supplier of supplement ingredients, China, has repeatedly been caught

exporting contaminated products.

Adding muscle and getting ripped is a methodic and natural process, if

anyone says you can do it with no extra effort while eating your favorite

junk food and drink they are lying.

Know What You Want and Accept Nothing Less!

If you want to build the perfect body you really have to want it. You can’t just

think you want it. You can’t want it next year, you can’t want it when you have

more time, and you can’t want it after you’re married or divorced, richer or poorer,

kids or no kids. You have to want it so much that you’re willing to do anything

(within reason and safety) to get it.

I was always taught that if you want something badly enough, you’re going to find

a way to get it! You may have already wasted years of time on useless training and

nutrition programs but don’t despair, MuscleBuilder Rx© is the answer.

The first thing you must do is program your mind for achieving your perfect

physique. Set realistic goals, visualize daily where you’re going, think positively,

and don’t let negative people dictate your lifestyle or desires. You must learn to

train your mind as well as your body. Take control of your thoughts and actions

and stay in control!

You’ll find that strength and health are built through long-term goals, but your

short-term or daily goals are what make it happen. Work for tomorrow but make it

happen today!

Your can-do attitude matters; it’s the difference between success and failure. You

must learn to program your mind for success through a can-do attitude. Success

begets success. Once you’re training productively, your motivation and desire to

train hard increases. Www.MuscleBuilderRx.Com


Your first exercise in Ripped In 12-Weeks Diet MuscleBuilder Rx© is to define

exactly what kind of body you want to have. The first step to creating your

perfect physique is in writing down on paper how you want to look in the next six

months. You must be clear about the kind of body you want to create. If you

cannot define on paper what type of body you want to have, there is no sense in

going to the next step. If you cannot picture your ideal physique or have a

destination, how can you arrive at a destination (ideal physique) if you can’t even

describe what it is that you want? On the next page describe exactly what type

of physique you want to have.

DO IT NOW!!

Failing to plan is planning to fail!

MY IDEAL PHYSIQUE IS…

I want to weigh ____pounds by Month____ Day_____ Year___

My biceps will look like

________________________________________________________________

________________________________________________________________

______________________________________________

My triceps will look

like_____________________________________________________________

________________________________________________________________

______________________________________________

My shoulders will look like

________________________________________________________________

________________________________________________________________

______________________________________________

My back will look like

________________________________________________________________

________________________________________________________________

______________________________________________

My chest will look like

________________________________________________________________

________________________________________________________________

______________________________________________

My calves will look like

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________

My legs will look

like_____________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________

My waist will look like

________________________________________________________________

________________________________________________________________

________________________________________________________________

___________________________________

I would also like my ideal physique to look and feel like

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

I will take the time each morning and before every workout to read this paper

and commit to memory my ideal physique. I can and will achieve my ideal

physique.

Signed ----------------------------------------------------------------------------------------

On this date… Month______ Day________ Year__________

Now that you’ve written down on paper what you want, I hope you did not limit

yourself. If you feel that you were not honest in writing down exactly how you

want to look and feel, go back and fine tune your goals.

Once You Know How To Gain Muscle And Get Ripped Even A Trauma

Accident Can’t Stop You From Doing It AGAIN!!

RIPPED MUSCLES

Ripped Muscles Won’t Just Happen, You Make It Happen!

Don’t fail in your quest for the perfect body by ignoring the logic in this book.

Following the path of the main-stream magazines and books is a beaten path to

nowhere. I read so much junk training material on the websites that I feel sorry for

the people who follow the foolish advice given.

Make It Happen!

Get your muscles down to business in the gym with some motivated hard work on

the tough exercises. Don’t wimp out, stick with the sets and reps prescribed.

Take control of your eating habits and get down to some serious filling, nutritious

eating. Build rich red blood, muscles, and energy by eating high quality nutritious

foods every day.

Get your sleep. It’s during the sleeping and resting hours that muscles are repaired

and rebuild. Cut yourself short of rest and recuperation and you’ll cut your

progress short.

Just Do it!

It’s time to put aside all other theories on training and

nutrition. Now it’s time to put Ripped In 12-Weeks Diet

MuscleBuilder Rx© into practice. Time to create your own

miracle and build your perfect physique!

Power Health Always,

Daniel C. Przyojski

Daniel C. Przyojski

P.S. Be sure to sign up for my FREE weekly” Get Ripped Diet Tips” at…..

Www.MiloBodybuilding.Com


If you would like the Complete Ripped In 12-Weeks Diet

Program - It comes with the Milo Musclebuilding Course

please go to Www.Milobodybuilding.Com and get it TODAY!

ALSO…….

Every year I award a special trophy just like this one to

several of my Most Improved Milo Bodybuilder Members.

Age or gender does not matter. I look at the members with

the most improved physiques. After you purchase the

complete Milo Bodybuilding© Course all you have to do is

take a before and after picture and send it in to me at

Most Improved Member Contest Trophy Award

1223 Borg Ave.

Temperance, Mi 48182

In December I’ll pick several of the most improved

members and send them a beautiful custom trophy just like this one with their

name on it. With your permission I may even put your pictures on the website!

DO YOU HAVE WHAT IT TAKES TO WIN THIS TROPHY?

You’ll never know unless you try!!


©copyright 2011 by daniel c. przyojski contact … · ©copyright 2011 by daniel c. przyojski 1223...

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