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BACKIsolation Movements
CABLE ROWS
LAT PULLDOWNS
DUMBBELLROWS
DUMBBELL
SHRUGS
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BACKISOLATION
MOVEMENTS:
STIFF LEG
DEADLIFT
CHESTpower MOVEMENTS:
FLAT BENCH PRESS
INCLINE BARBELL
BENCH PRESS
NARROW GRIP
FLAT BENCH PRESS
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CHESTIsolation Movements
CABLE CROSSOVERS
(UPPER CHEST)
CABLE CROSSOVERS
(LOWER CHEST)
FLAT
DUMBBELL PRESS
DUMBBELL FLYS
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CHESTIsolation Movement
INCLINE
DUMBBELL PRESS
LEGSPOWER MOVEMENTS:
SQUAT
LEG PRESS
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LEGSIsolation Movements
CALVE
RAISES
LUNGES
LEG
EXTENSIONS
LEG CURLS
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SHOULDERSPower Movements
SEATED DUMBBELL
SHOULDER PRESS
SEATED FRONT
DELT RAISES
(*May Perorm Standing Alternatively)
SEATED LATERAL
DELT RAISES(*May Perorm Standing Alternatively)
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SHOULDERSIsolation Movement
SIDE DELT
CABLE RAISES
BENT OVER REAR
DELT CABLE RAISES
REAR DELT
DUMBBELL RAISES
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ARMSTriceps Power Movements
K-SWOE KRUSHERS
(SKULL CRUSHERS)
STRAIGHT BAR
CABLE PRESSDOWNS
ARMSTriceps Power Movements
ROPE
PRESSDOWNS
ONE ARM REVERSE
EXTENSIONS
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LYING HAMMER
EXTENSIONS
ARMSBiceps Isolation Movements
STRAIGHTBAR CURLS
HAMMER
CURLS
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ARMSBiceps Isolation Movements
STRAIGHT BAR
CABLE CURLS
HIGH CABLE
PEAKING CURLS
CONCENTRATION
CURLS
SINGLE ARM
CABLE CURLS
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ABDOMINALSIsolation Movements
ROPE CABLE
CRUNCHES
INCLINE BENCH SITUP
LYING CRUNCHES
HANGING LEG RAISES
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UNDERGROUND WORKOUT ROUTINE
Bulking & Cutting Phases Of Training
Now that you have learned the actual exercises, we will discuss the two-phase workout
portion o our routine. We will incorporate all o the just learned POWER and ISOLATION
movements into the BULKING and CUTTING phases, which make up the entire
UNDERGROUND routine. As with everything presented in this book so ar, the ollowing
routines are based on scientic principles. Periodization is a training methodology that
has been proven time and time again to be the single most eective training philosophy
available. This scientic approach breaks up training into periods o time called macro-
cycles. During each o these periods, you will target your training on specic perormance
benets such as power, endurance, strength, speed, and so on. Periodization is the
systematic long-term planning o an athletes training program using progressive
resistance training. Thereore, to coax continual improvements in strength, the workouts
will include just enough increases o intensity each week so that the body is able to ully
recover rom the previous weeks workout. This is a pretty simple concept to ollow i you
really think about it. However, most bodybuilders will go to the gym and workout with
the same basic un-planned high intensity approach every time they go to the gym. Thatis why people hit plateaus and ail to make constant progress orward. With these types o
high-intensity routines, consistent ull recovery is not possible. However, the promise o
our new Underground periodization routine is complete recovery rom every workout
with more actual muscle growth then you ever thought possible! You might think that
these are bold claims... but surprisingly... a typical high-intensity workout needs only
subtle changes in weights, sets and reps to actually work within a periodization training
model. Once this is achieved, results will be on a scale never experienced beore! We will
now begin your nal preparation or The Underground workout!
As stated earlier, in the routines to ollow, you will simply want to stretch and warm-up
to get the muscles involved with each particular lit to get them warm and ready. Then,
once adequately primed, proceed to perorm the top sets o the day as prescribed in
the workouts described. Again, the workout routines to ollow will display your top sets
o the day only. Thereore, you are to warm up suciently prior to execution to be ully
ready to perorm them only... not to burn yoursel out beore-hand. Also, make sure that
you accurately know your strength level in each exercise. The purpose o knowing your
strength is because the amount o weight you are using should enable you to barely hit
your last rep in the sequence o the prescribed reps or the set being perormed. To put
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it simply, i the exercise routine calls or 10 reps o a certain exercise, the tenth rep should
be a struggle... but you should still be able to get it all the way up to lockout without
assistance. Make sure that you use a spotter to prevent injuries and provide motivation...
but you shouldnt rely on them or need them that much or true assistance with theweight. Maybe just the last rep, i needed, i you are on target with your selected weights
in your routine. Pay close attention to your orm and get ready to kick some serious MASS!
PLEASE NOTE: Once you have completed your rst 12-week training course, you may
take one ull week o and then immediately start over with another 12 week training
cycle to urther your muscle growth development! Also, you will see at the beginning
and end o each workout an indication o optional cardio. Due to the elevated ood
consumption amounts during your BULKING PHASE o eating, we will recommend that
you perorm this cardio throughout the entire 12 week process to help keep you lean
while you build yoursel up.
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CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
POWERMOVEMENTS
ISOLATIONMOVEMENTS
CUTTING PHASE BULKING PHASEWK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10
MINUTESOFPOST-WORKOUTCARDIO
10MINUTESOFPRE-WORKOUTC
ARDIO
3SETS
20REPS
3SETS
20REPS
3SETS
20
REPS
3SETS
20REPS
3SETS
15REPS
3SETS
15REPS
3SETS
15
REPS
3SETS
15REPS
3SETS
20REPS
BACKEXERCISES(MONDAY)
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
2SETS
6REPS
2SETS
5REPS
2SETS
4REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SE
TS
10RE
PS
3SE
TS
8RE
PS
3SE
TS
12REPS
3SE
TS
10RE
PS
3SE
TS
8RE
PS
3SE
TS
10REPS
3SE
TS
12REPS
3SE
TS
15REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
10REPS
3SETS
12REPS
3SETS
15REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
DEADLIFT
BENTOVER
BARBELL
BA
RBELL
SHRUGS
CABLE
ROWS
LAT
PULL-DOWNS
DUMBBELL
ROWS
DUMBBELL
SHRUGS
STIFFLEG
DEADLIFT
3SETS
12REPS
3SETS
10REPS
3
SETS
12
REPS
3
SETS
10
REPS
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CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
POWERMOVEMENT
S
ISOLATIONMOVEMENTS
WK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10MINUTESOFPOST-WORKOUTCARDIO
10MINUTESOFPRE-WORKOUTCARD
IO-OPTIONAL
3SETS
20REPS
3SETS
20REPS
3
SETS
20
REPS
3SETS
20REPS
3SETS
15REPS
3SETS
15REPS
3
SETS
15
REPS
3SETS
15REPS
3SETS
20REPS
CHEST(W
EDNESDAY)
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
2SETS
6REPS
2SETS
5REPS
2SETS
4REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10RE
PS
3SETS
8REPS
3SE
TS
12RE
PS
3SETS
10RE
PS
3SE
TS
8RE
PS
3SE
TS
10RE
PS
3SE
TS
12REPS
3SE
TS
15REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
FLAT
BENCH
INCLINE
BENCHPRESS
NA
RROW
GRIP
FLAT
DUMBBELL
PRESS
INCLINE
DUMBBELL
PRESS
(UPPER)
(LOWER)
DUMB
BELL
FLY
S
CABLE
CROSSOVER
CABLE
CROSSOVER
3SETS
12REPS
3SETS
10REPS
3
SETS
12REPS
3
SETS
10REPS
3SETS
8REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
CUTTING PHASE BULKING PHASE
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POWERMOVEMENTS
POWERMOVEMENTS
CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
ISOLATIONMOVEMENTS
ISOLATIONMOVEMENTS
CUTTING PHASE BULKING PHASE
WK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10MINUTESOFPOST-WORKOUTCARDIO
10MINUTESOFPRE-WORKOUTCARDIO
3SETS
20REPS
3SETS
20REPS
3SETS
15REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
2SETS
6REPS
2SETS
5REPS
2SETS
4REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
SKULL
CRUSHERS
STRAIGHTBAR
PRESSDOWNS
ROPE
PRES
SDOWNS
ONEARM
REVERSECABLE
EXTENSIONS
LYING
HAMMER
EXTENSIONS
STRAIGHT
BARCURLS
HAMMER
CURLS
3SETS
12REPS
3SETS
10REPS
3
SETS
10REPS
3
SETS
8REPS
3SETS
4REPS
3SETS
15REPS
3SETS
6REPS
3SETS
5REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
8REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
12
REPS
3SETS
15
REPS
3SETS
20REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
8REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
20REPS
STRAIGHT
BAR
CABLECURLS
HIGHCABLE
PEAKING
CURLS
CONCENTRATION
CURLS
SINGLE
ARMCABLE
3SETS
10REPS
3SETS
12REPS
3SETS
15REPS
3SETS
20REPS
3SETS
10REPS
3SETS
12REPS
3SETS
15REPS
3SETS
20REPS
3SETS
8REPS
3SETS
15REP
S
3SETS
12REP
S
3SETS
10REP
S
3SETS
10REP
S
3SETS
12REP
S
3SETS
15REP
S
3SETS
20REP
S
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
12REPS
3SETS
15REPS
3SETS
20REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
ARMSTRICEPS&
BICEPS(THURSDAY)
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POWERMOVEMENTS
CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
ISOLATIONMOVEMENTS
CUTTING PHASE BULKING PHASEWK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10MINUTESOFPOST-WORKOUTCARDIO
10MINUTESOFPRE-WORKO
UTCARDIO
3SETS
20REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
2SETS
6REPS
2SETS
5REPS
2SETS
4REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
SQUAT
LEG
PRESS
LEG
EXTENSION
LUNGES
LEG
CURLS L
EGS
(FRIDAY)
CALVE
RAISES
3SE
TS
10REPS
3SE
TS
8RE
PS
3SE
TS
12REPS
3SE
TS
10REPS
3SETS
8REPS
3SETS
15RE
PS
3SETS
12RE
PS
3SETS
10RE
PS
3SE
TS
10REPS
3SE
TS
12REPS
3SE
TS
15REPS
3SE
TS
20REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
12REPS
3SETS
15REPS
3SETS
20REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
8REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
8REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
20REPS
3SETS
12
REPS
3SETS
10
REPS
3SETS
15
REPS
3
SETS
12
REPS
3
SETS
10
REPS
3SETS
15
REPS
3
SETS
8REPS
3SETS
8
REPS
3SETS
12
REPS
3SETS
10
REPS
3SETS
10
REPS
3SETS
20
REPS
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POWERMOVEMENTS
CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
ISOLATIONMOVEMENTS
CUTTING PHASE BULKING PHASE
WK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10MINUTESOFPOST-WORKOUTCARDIO
10MINUTESOFPRE-WORKOUT
CARDIO
3SETS
20REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
2SETS
6REPS
2SETS
5REPS
2SETS
4REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
SEATED
DUMBBELL
PRESS
SEATED
FRONTDELT
RAISES
SHOULDERS(SATURDAY)
REAR
DELT
BENT
OVER
RAISES
3S
ETS
8R
EPS
3S
ETS
15R
EPS
3S
ETS
12R
EPS
3SETS
10R
EPS
3S
ETS
10R
EPS
3S
ETS
12R
EPS
3S
ETS
15R
EPS
3S
ETS
20R
EPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
12REPS
3SETS
10REPS
3SETS
15REPS
3SETS
8REPS
3SETS
8REPS
3SETS
12REPS
3SETS
10REPS
3SETS
10REPS
3SETS
20REPS
3SETS
1
2REPS
3SETS
1
0REPS
3SETS
1
5REPS
3SETS
1
2REPS
3SETS
1
0REPS
3SETS
1
5REPS
3SETS
8REPS
3
SETS
2
0REPS
SEATED
LATERAL
DE
LTRAISES
SIDEDELT
CABLERAISES
BENTOVER
REARDELT
CABLERAISES
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CONDITIONINGSTRENGTHPOWERMASSDENSITYHARDNESS
ISOLATIONMO
VEMENTS
CUTTING PHASE BULKING PHASEWK1
WK2
WK3
WK4
WK5
WK6
WK7
WK8
WK9
WK10
WK11
WK12
10MINUTESOFPRE-WORKOUT
CARDIO
10
MINUTESOFPRE-WORKOUTCARDIO
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
ROPE
CABLE
CRUNCHES
ABDOMIN
ALS(SATURDAY)
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
LYING
CRUNCHES
HANGING
LEGRAISES
INCLINE
BENCH
SITUP
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
2
0REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
2SETS
20REPS
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UNDERGROUND CARDIO
Hopeully you learned a lot rom our Underground weight training routines. Now, we
will help you uncover the best way to do your cardio to help incinerate the most calories
possible every time you are at the gym! Dont worry... I know most o us dread doing
cardio. However, with a special way o doing it, we will actually make it seem very easy
and enjoyable or you. As I am sure you noticed, on every workout day it was specied
that you optionally perorm 10 minutes o cardio just beore your workout and then 10
minutes ater your workout. Well, now we are going to tell you how to eciently do this
cardio to help get the most out o every session. Remember, we are not only going to
help to get you BIG but also help get you in the most RIPPED shape o your lie! Just so
you know the scientic origins, what we are about to explain and show you is called a
high intensity interval training methodology. It is scientically proven to be by ar the
most eective way to get the absolute most out o your cardio workouts! Lets quickly
get started.
Instructions for enhancing cardio performance:
We recommend either doing your cardio on a Stationary Bike, Stair Climber or aTreadmill. I personally like a Stationary Bike or Treadmill because o the ease o changing
the intensity with the up and down buttons. Start out by warming up on the machine
at about 25-50% intensity. At minute two, increase your intensity level or 30 seconds
as high as you can... just give it everything you can! Then as soon as the minute timer
on your exercise machine hits the 30-second mark, drop down the intensity to 25-50%.
Maintain this level or 60 seconds or so until you have regained your breath. Then, once
again give it your all or another 30 seconds! Once you are nished with this next high
intensity burst, you will allow yoursel to recover again or another 60 seconds. Perorm
as many o these high intensity spikes as you can during this ten-minute interval. Give
yoursel at least 2 minutes to cool down at the completion o your workout. Please use
the graph below as a guide in mapping out your cardio intensity! This minor variation
in perorming your cardio will help you burn at at a aster rate than you ever thought
possible!
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MODERATE HIGH MODERATE
100
80
60
40
20
0
TOTAL WORKOUT TIME (IN MINUTES)
INTENSITY
LEVEL
0 2 4 6 8 10
10-MINUTE CARDIO INTENSITY GRAPHHIGH INTENSITY INTERVAL TRAINING
Thats it! You have completed your training education and are now ready to unleash some
real ury in the gym! Use the logs ound in the back o this book to help map out your
progress! The next chapter o this book will discuss a highly eective dieting routine that
will nish the job o helping you get BIG and RIPPED in no time at all. The Diet Routine
is broken down into a 12-week period, to coincide with the workout. Use them both
together or mind-blowing results!
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THE UNDERGROUND DIET
High-Tech Dirty Dieting Secrets for Getting Big & Ripped!
You are well on your way to GETTING BIG AND RIPPED! Now that you have already learned
about our powerul supplements and cutting edge training methodology, we will now
unveil our superior diet plan! Get ready to learn how to eat to GROW! This BULKING
PHASE will help you make gains like never beore! Then you will switch it up and eat to
GET RIPPED! This CUTTING PHASE will help shed all o the unwanted at and get you in
peak physical orm. When this complete, cutting edge diet plan is utilized precisely youwill ully start to understand the meaning o this book and the promises that it holds or
you!
Although optimal nutrition is essential in building and maintaining a strong muscular
body, many athletes grossly neglect this aspect o their program. The act is, consistently
ollowing a diet plan requires a lot o planning and good discipline. The best way to stay
committed is to develop a passion or it! You must actually realize that it is your diet
that holds the keys to true bodybuilding success. Dieting properly may help you achievenot only a better body, but also improved overall health! Get excited and inspired to
putgoodthingsintoyourbody.Haveyoueverheardthesayingyouarewhatyoueat?
Well, it is very true! Know in your mind with certainty that what you put in your body is
what you will actually get out o it! You are about to nd out how to eed your body with
precise elite accuracy or maximum perormance! The orthcoming diet is split up into
two phases similar to the training routine. We will rst introduce the BULKING PHASE and
then the CUTTING PHASE. These phases will coincide with their corresponding phases in
the prescribed training routines or precision results! We have developed the ollowing
diet as a guide or total muscular and body development.
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First lets get a list o oods together that you will make your grocery list rom.
Table 3a
PROTEIN CARBS VEGETABLES
Lean Red Meat (All Types)
Chicken Breast
Turkey Breast
Tofu
FishShell Fish
Lean Ham
Bacon
Sausage
Egg Whites
Whole Eggs
Non-fat Cottage Cheese
Buffalo
Deer
Protein Powder
Protein Bars
Whole Wheat Pasta
Baked Potato
Sweet Potato
Oatmeal
Oat BranBeans
Fat-free Sugar-Free Yogurt
Whole Non-processed Grains
Whole Wheat Bread
Yams
Brown Rice
Wild Rice
Hard Cheeses
Fruit (All Types)
(All types in whole form)
Broccoli
Brussel Sprouts
Cabbage
CeleryAsparagus
Cucumbers
Eggplant
Beets
Green Beans
Cauliower
Collard Greens
Spinach
Peppers (All types)
Tomatoes
Squash
Corn
GROCERY LIST - APPROVED FOODS
Now that you know the oods that you will eat, lets quickly break down the theories
that ormulate this amazing diet plan. Initially, during the BULKING PHASE, you will be
eating higher calories rom a variety o high quality ood sources. The recommended
ood sources are not cookies, cake and ice cream, but rather nutrient rich oods that willsupply your body with incredible nutrition. We also recommend that you eat at least 1.5
- 2 grams o protein per pound o body weight as a rule. This is standard in most weight
training guidance. You will eed your body six times a day to increase metabolic rate and
keep a constant supply o nutrients available or muscle growth and repair. For those that
have never eaten in this manner beore during a bulking cycle, you are in or a very big
surprise in your results!
During this BULKING PHASE, you will try to consume 22 calories per pound o body
weight per day. To do this, simply multiply 22 times your body weight. Thats it! The
recommended diet to ollow is approximately 4500 calories. In order or it to work or
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your specic calorie needs, you will only have to make minor adjustments by shaving
o or adding on, in equal proportion, the recommended portions o oods to hit this
calorie total. You should be eating approximately 50% high quality carbs, 30% Protein,
and 20% Fats. Pre-planning your meals is probably one o the most important aspects oactually being able to accomplish your dieting consistency. When you are sitting around
watching TV at night, simply microwave your potatoes, boil some pasta and grill some
steaks and chicken breasts. Store your ood in plastic containers or easy access to be
eaten or the next couple o days. Plan out your meals in advance and you are sure to
stay on track.
BULKING PHASE DIET
When to utilize: Weeks 1-8 of UNDERGROUND training routine
This phase o dieting is to coincide with the BULKING PHASE o the training routine. So
or the rst 8 weeks o training, you will eat the ollowing diet recommendations. You
may substitute any o the ollowing macronutrient sources (ats, proteins, carbs) in our
plan below with that o other types in our grocery list ound in Table 3a. The example
diet below is based on a 4500-calorie diet requirement. To adjust to your specic calorierequirements, simply adjust the quantities o each o the oods below to t your specic
calorie goal. As mentioned earlier, your calorie goal can be obtained by multiplying your
lean body weight by 22. So, i your LEAN body weight is 200, you multiply 200 X 22 =
4400 calories. I this was the case, you would be pretty close to your target without much
change to the diet below.
Note:This recommended calorie count is a starting point. I you are noticing more at
while on this diet, slightly reduce the calories and increase your cardio time. I you arent
gaining enough muscle, but arent getting at, slightly increase your calories and reduce
your cardio time. Use this same technique during the CUTTING PHASE o your diet plan
to ollow.
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Pre-meal SDI Labs Supplement
Breakfast: 6 egg whites8:00 AM 1 whole orange
6 ounces of non-fat cottage cheese1 large bowl of oat bran hot cereal1/2 cup of blueberries2 cups of skim milkMultivitamin
Omega 3/ax seed oil
Snack: 1 hardboiled whole egg10:30 AM 1 plain baked potato
2 cups of water
Pre-meal SDI Labs Supplement
Lunch: 1 chicken breastNoon 1/2 pound serving of whole wheat pasta
1 plain baked potatoe1 piece fresh fruit (banana)2 cups of skim milk
Pre-Workout SDI Labs Supplement
Pre-Workout 1 hardboiled egg4:00 PM 1 plain baked potato
1 glass of juice or pre-workout carb source*
*Pre-meal SDI Labs Supplement
Dinner: 1 large bowl of salad7:00 PM 1/2 pound of steak or ground beef (drain fat ortrim off of steak)
large serving of steamed vegetables (broccoli)2 cups of Water
Snack: 6 egg whites1 ounce rolled turkey breast2 cups of water
BULKING PHASE
CUTTING PHASE DIET
When to utilize: Weeks 9-12 of UNDERGROUND training routine
During the CUTTING PHASE o your diet, you will aim to reduce calorie intake to help getyour body ultra-ripped and retain all o your newly built muscle mass. This diet will be very
strict because it is only 4 weeks in length. This diet plan is also designed to coincide with
the nal our weeks o training in your Underground Routine called the CUTTING PHASE.
Now, in this portion o the diet we will incorporate a much lower calorie consumption
rate. We will not use a calorie counting method anymore. Instead, we will use the palm
o the hand as a measuring devise or our meal portion size. The measurements in the
cutting diet to ollow are indicated as either (palm size) or (1/2 palm size). This diet will
incorporate several dierent protocols or inducing maximal at-loss while at the sametime helping to preserve lean muscle tissue. The diet to ollow will induce a mild state o
ketosis to stimulate rapid at burning. However, it is a well-balanced, high nutrient plan
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designed to keep you healthy and does provide high quality carbs in the mix.
Below is the specic macronutrient prole o this high-speed at-loss diet plan.
Day Description Carbs Fat Protein
Day 1 Rapid induction of ketogenic state Low High Highdue to high fats and low carbs
Day 2 Enhanced fat burning due to removal Low Low High
of fats, yet maintenance of ketogenicstate with low carbohydrates
Day 3 Anabolic surge of insulin with moderate Moderate Low Highintroduction of high quality carbs
Day 4 Rapid induction of ketogenic state due to Low High Highhigh fats and low carbs
Day 5 Enhanced fat burning due to removal of fats, Low Low Highyet maintenance of ketogenic state with
low carbohydrates
Day 6 Anabolic surge of insulin with moderate Moderate Low Highintroduction of high quality carbs
Day 7 FREE DAY! FREE! FREE! FREE!
Helps stimulate muscle repair process.Fills out FLAT muscles from lack of glycogen.
CUTTING PHASE
Note: Each day provides requent eedings, high protein and reduced calorie consumptionto help induce lipolysis.
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The ollowing diet plan is spanned over a
seven-day period. Most o you will nd it
interesting to see a FREE DAY included in
the mix. This day you may eat any oods
that you wish. We highly recommend that
you mimic day 6 on this day as close as
possible. However, this is the day you can
cheat, so i you must, let it all out on this
day. Be sure to utilize LEAN TABS & CHEAT
TABS to provide maximum diet support!
DAY 1
Macronutrient Ratio: Low Carb/High Fat/High Protein
30-90 minutes Pre-Breakfast:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Breakfast:
2 large whole eggs cooked w/ 1 tbsp butter1 slice bacon1 glass o water
Multi-Vitamin/Mineral Formula1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
1-ounce cheddar-cheese square1 glass o water
30-60 minutes Pre-Lunch:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Lunch:Grilled sirloin steak cooked w/ olive oil & spice (palm size)Mixed vegetables (1/2 palm size)1 glass o water
Snack:
1 whole hardboiled egg1 glass o water
30-60 minutes Pre-Dinner:
SDI Labs Pre-Meal Supplement
w/2 glasses o water
Dinner:
Grilled salmon cooked with olive oil & spice (palm size)Steamed asparagus (1/2 palm size)1 glass o water
Snack:
1-ounce cheddar-cheese square1 glass o water
Cutting Phase Daily Meal Plans
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DAY 2
Macronutrient Ratio: Low Carb/Low Fat/High Protein
30-90 minutes Pre-Breakfast:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Breakfast:
3 large egg whites or egg substitute cookedw/non-stick olive oil cook spray1 thin slice ham1 glass o waterMulti-Vitamin/Mineral Formula
1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
1-part skim milk cheese mozzarella stick1 glass o water
30-60 minutes Pre-Lunch:SDI Labs Pre-Meal Supplementw/2 glasses o water
Lunch:
Grilled lemon pepper chicken breast (palm size)Mixed green salad (palm size)One lemon wedgeBalsamic vinegar (1tbsp)1 glass o water
Snack:
2-ounce sliced turkey roll1 glass o water
30-60 minutes Pre-Dinner:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Dinner:
Grilled swordfsh steak w/ spice and lemon (palm size)Steamed broccoli (1/2 palm size)Lemon wedge1 glass o water
Snack:
1 scoop whey protein powder with 2 glasses o water. Sweeten
to taste with sucralose-based sweetener i needed.
DAY 3
Macronutrient Ratio: Moderate Carb/Low Fat/High Protein
30-90 minutes Pre-Breakfast:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Breakfast:
3 large egg whites or egg substitute cookedw/non-stick olive oil cook spray1/2 cup oat bran6 oz tomato juice1 glass o waterMulti-Vitamin/Mineral Formula1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
1/2 cup non-at cottage cheesestrawberries (1/2 palm)1 glass o water
30-60 minutes Pre-Lunch:SDI Labs Pre-Meal Supplementw/2 glasses o water
Lunch:
Grilled tuna steak w/ spice and lemon (palm size)Whole grain wild rice (1/2 palm)Mixed green salad (1/2 palm size)Lemon wedgeBalsamic vinegar1 glass o water
Snack:
1 non-at sugar-ree ruit yogurt
1 glass o water
30-60 minutes Pre-Dinner:
SDI Labs Pre-Meal Supplementw/2 glasses o water
Dinner:
Grilled flet mignon w/ spice (palm size)Green beans (1/2 palm size)Baked potato w/ 4 sprays o spray butter (1/2 palm size)1 glass o water
Snack:
1 scoop whey protein powder with 2 glasses o water. Sweetento taste with sucralose-based sweetener i needed.
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DAY 4
Macronutrient Ratio: Low Carb/High Fat/High Protein
30-90 minutes Pre-Breakfast:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Breakfast:
2 large whole eggs cooked w/ 1 tbsp butter1 sausage link1 glass o waterMulti-Vitamin/Mineral Formula1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
1 whole hardboiled egg1 glass o water
30-60 minutes Pre-Lunch:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Lunch:
Grilled NY strip w/ olive oil and spice (palm size)Steamed squash (1/2 palm size)1 glass o water
Snack:
1-ounce cheddar-cheese square1 glass o water
30-60 minutes Pre-Dinner:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Dinner:
Fried ground bee patty w/ olive oil and spice (palm size)Steamed spinach (1/2 palm size)
1 glass o water
Snack:
1-whole egg1 glass o water
DAY5
Macronutrient Ratio: Low Carb/Low Fat/High Protein
30-90 minutes Pre-Breakfast:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Breakfast:
3 large egg whites or egg substitute cooked w/ non-stick oliveoil cook spray1 thin slice ham1 glass o waterMulti-Vitamin/Mineral Formula1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
2 ounce sliced turkey roll1 glass water
30-60 minutes Pre-Lunch:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Lunch:
Grilled tuna steak w/ lemon and spice (palm size)Mixed green salad (palm size)
Lemon wedgeBalsamic vinegar 1 tbsp1 glass o water
Snack:
1 low at mozzarella cheese stick1 glass o water
30-60 minutes Pre-Dinner:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Dinner:Grilled pork tenderloin w/ spice (palm size)Steamed broccoli (palm size)1 glass o water
Snack:
1 scoop whey protein powder with 2 glasses o water.Sweeten to taste with sucralose-based sweetener i needed.
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DAY 6
Macronutrient Ratio: Moderate Carb/Low Fat/High Protein
30-90 minutes Pre-breakfast:
SDI Labs Pre-Meal Supplement/ 2 glasses o water
Breakfast:
2 large egg whites or egg substitute cooked w/ non-stick oliveoil cook spray1/2 cup whole grain cereal with 1/2 cup skim milk6 oz tomato juice1 glass o waterMulti-Vitamin/Mineral Formula1 serving Omega 3, 6 and 9 Fatty Acids
Snack:
1/2 cup non-at cottage cheeseBlueberries (1/2 palm)1 glass o water
30-60 minutes Pre-Lunch:
SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Lunch:
Grilled chicken breast w/ spice (palm size)Whole grain pasta (1/2 palm)Mixed green salad (palm size)Balsamic vinegarLemon wedge1 glass o water
Snack:
1 non-at sugar-ree ruit yogurt1 glass o water
30-60 minutes Pre-Lunch:SDI Labs Pre-Meal Supplement w/ 2 glasses o water
Dinner:
Grilled seasoned london broil steak slices (palm size)Steamed corn on the cob 1 earBaked potato w/ 4 sprays o spray butter (1/2 palm size)1 glass o water
Snack:
1 scoop whey protein powder with 2 glasses o water.
Sweeten to taste with sucralose-based sweetener i needed.
DAY 7
EAT AS MUCH FOOD AS YOU WISHOF ANY FOOD COMBINATION!
(Be sure to utilize SDI Labs Pre-Meal Supplementon this day or added diet support)
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Underground Hydration & Schredding Tricks
We are almost there! You actually have learned quite a bit o extremely valuable
inormation so ar! In act, I personally guarantee that the quality o inormation that
you have learned thus ar is the absolute best inormation that you can nd anywhere!
Now, I challenge you to put it to use! You have the ultimate tools or perormance
enhancement now at your disposal. However, beore we are completely nished, we
have a little more exciting inormation or you that will help put you over the top! We will
now unlock one o the very little known secrets o the elite bodybuilding proessionals.
Its called hydration. Stay with us, the ollowing inormation will help you take the most
dramatic ater photo that you ever thought possible!
TAKING YOUR AFTER PICTURE:
Its time to see just how BIG and RIPPED you got with the program! Remember the
beforepicturethatwehadyoutakeinthebeginningoftheprogram?Well,nowyou
are going to take your ater picture to see just how much FREAKY muscle you have
built! Ater committing to this powerul system, you will have made an amazing physical
transormation! Your mother might not even recognize you anymore! But seriously
when you actually nish the program and compare the two pictures, you will beabsolutely amazed with your results! Now you will need to schedule your ater photo
shoot! However, read this entire section beore selecting the date as the ino will help you
enormously!
HYDRATION & SHREDDING TRICKS:
Now we unveil some CUTTING SECRETS o the pros! This section will show you how to get
a ridiculously shredded ater picture! Hydration is a little known secret that you rarely
hear about rom top proessionals. Similar to their secret CUTTING AGENTS, hydration
tricks are oten times contest-winning secrets. Well, we havent let anything else out o
this book, so we are denitely not going to neglect you out o this priceless inormation.
In act, I promise that i utilized properly, the ollowing hydration and shredding tricks
will help you take such a killer ater photo, that you will amaze yoursel and shock your
riends!
Lets start by telling you that drinking plenty o water is very important or your overall
health. It will help you continuously fush your body o unwanted toxins, and increase
your metabolic unction. The ollowing guide will show you how to use high water intake
to get shredded come show time! Understand that it is very important or you try and
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drink the specied amounts o water every single day, otherwise our nal cutting secret
wont work that well. It may be tough to discipline yoursel to do this. However, it will help
you get an unbelievably great ater photo!
Caution: The ollowing suggested water intake schedule is recommended or use while
under the close guidance, supervision and direction o a qualied medical proessional.
Only use this water reduction technique with their prior approval. Dehydration may
occur when depriving yoursel o regular, consistent water intake.
Table 4a
HYDRATION TRICKS WATER SHREDDING TECHNIQUE
Week 1-6 of GET UNDERGROUND TRAINING ROUTINE Drink 1 gallon of water everyday evenly spaced throughout the day
Week 7-11 of GET UNDERGROUND TRAINING ROUTINE Drink 2 gallons of water per day
Week 12 (Day 1-3) Drink 2 gallons of water
Week 12 (Day 4) Drink 2 gallons of water ((** Stop taking all supplements))
Week 12 (Day 5) Drink 1 gallon of water
Week 12 (Day 6) Drink 1/2 gallon of water
Week 12 (Day 7) Drink 1/4th gallon of water
Week 13 (Day 1) TAKE YOUR "AFTER" PICTURE rst thing in the morning before drinking anything!
Important Note: Just ater taking your ater photo, immediately begin drinking water
at the 1 gallon a day pace and continue to do this. This will help re-hydrate your body
fuids and keep you rom dehydrating.
How does this work?
What happens during this hydration process is that your body gets used to a requent high
intake o water by drinking the same large amounts o water every day. Your metabolism
will actually change to eciently process this new greatly increased water intake level. Then,
when you begin to drop the intake at the end o your training cycle, you will notice that the
body will tend to continue to expel water at the same rate it was the day earlier (you will still
be going to the bathroom just as much as beore). However, since the body is not taking in
the same amount o water, this o course reduces water deposits in the body, especially sub
dermal water levels, and helps to get you looking harder than granite! It is a great way to
enhance your eorts in getting a great ater photo!
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Another Trick with Sodium:
Another little known trick is sodium depletion rom your diet about 4 days out rom your
photo. So, about 4 days rom ater photo day, completely remove any additional sodium
rom your diet. This means no salt added to oods and also do not eat any oods high insodium. Just so you are aware, you will get plenty o healthy small amounts o sodium
rom the ood that you eat. Natural sodium is ound in the meats and vegetables. Once
you have taken your ater photo, you can immediately begin to eat sodium in your
meals as you once did beore the shoot preparation. Eating sodium beore your picture
may cause you to spill over. This simply means that you could start swelling up with sub
dermal water and fatten out. So, be certain to wait until just ater taking your picture to
do so.
Carbohydrate Consumption for FULL, PUMPED muscles:
You should continue your CUTTING CYCLE diet plan or the nal our weeks o the system.
To time it right and prepare your body to peak on your photo day, you should be on a
low carb/ high protein dietary intake ve and our days beore the shoot. Three and two
days out, you should be on a moderate carb intake. The entire day and night beore your
ater photo shoot you should be consuming a moderate/ high carb intake or all o your
meals. This will help SWELL OUT your muscles as FULL as possible and prevent them rombeing FLAT!
How much food to eat the last week of preparation:
During your last week o photo preparation, you should reduce your calorie intake by
25%. This means shaving o 25% rom every one o your meals. Use LEAN TABS and
CHEAT TABS to help you control your appetite. You must continue to eat all o your meals
six times per day. Also up your cardio i you can to 40 minutes per day.
What foods to eat the morning of the shoot:
We recommend doing the shoot on an empty stomach i possible. However, i you
must, drink only 6-ounces o juice the morning o the shoot. As ar as eating goes it is
preerable to have an empty stomach here also. However, i you absolutely must, eat only
a very small high carb meal. You will want to eat just enough ood to give you energy to
get pumped up and pose or your picture. This o course is because you want your waist
to be thin and as empty as possible.
Make sure you get pumped-up before your shoot:
It is essential to get maximum blood fowing into all o your muscles prior to taking your
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ater photo. You want as big o a pump as possible. Use some dumbbells and perorm
some light weight/ high rep exercises including bicep curls, tricep kickbacks, shoulder
raises and presses, and o course some pushups!
Final tip: Make sure that you have been taking Equidren or at least three weeks beore
your ater photo to help you see the biggest nastiest PUMP o your lie! You will want to
see those veins busting out o your arms, and Equidren will help make it happen! You will
stop all supplement use 4 days beore your picture is taken.