hey, it’s kyle leon here and i’d like to introduce you to ... · haven’t gained any muscle...

1 Copyright © 2012 – Kyle Leon and themusclemaximizer.com. All rights are reserved.

This program is perfect for you if you haven’t gained any muscle before and want a simple, fast solution to start seeing noticeable results.

However, this program isn’t meant to be a replacement for the Somanabolic Muscle Maximizer (SMM) - think of it as a bonus “appetizer” and SMM as the main course.

Feel free to use and bene� t from this program as a stepping stone and then move on to the advanced SMM system for maximal results. To get started, simply weigh yourself, and select the appropriate column from the following table.

Hey, it’s Kyle Leon here and I’d like to introduce you to a program I call: “How To Gain Your First 10 Pounds”.

I’ve put this bonus program together specifi cally for men who have limited experience with A muscle building diet - the beginner that wants to start in the shallow end of the pool so to speak.

How To Gain Your First 10 Pounds


Now it’s important that you time your Six Meal Plan (Breakfast, Lunch, Dinner and 3 Snacks) so that they’re evenly spaced out over the course of the day. Here’s an example of what a typical day might look like for an individual that works a 9-5 job:

8:00a.m. Breakfast: hard boiled eggs, strawberries and ezekiel bread with butter

10:00am Snack: chicken with brown rice and broccoli

12:00 p.m. Lunch: chicken breast sandwich

3:00pm Snack: cottage cheese with mixed nuts and blueberries

5:00 p.m. Dinner: salmon, sweet potato, and mixed vegetables

8:00 p.m. Snack: meat/poultry with sweet potato

Now for the weight training portion of the program, determine your body type and use the weight training guide that was supplied with SMM program. To your results,Kyle


Under 139 lb Measure

MEAL 1 (Breakfast)

Whole-wheat or grain bread 2 slices

Egg whites 1/2 cup

Whole egg 1

Oats 1 cup

Fruit (any type) 1 cup

MEAL 2 (Snack)

Meat or Poultry (any type) 5 oz

Brown rice 1/2 cup

Vegetables (any type) 1

Olive oil 1/2 tbsp

MEAL 3 (Lunch)

Processed meat (any type) 3 slices

Whole-wheat pita 1/2 pita

Salad dressing 1/2 tbsp

Cottage cheese 1/2 cup

Fruit (any type) 1/2 cup


MEAL 4 (Snack)


Brown rice 1/4 cup

Vegetables (any type) 1/4 cup

Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)

Whole-wheat or grain pasta 3/4 cup


Sauce 1/2 cup

Total Calories = 2854

PWO Shake

Protein powder (any type) 1 1/2 scoops

Fruit (any type) 2 cups


140-159lb Measure

MEAL 1 (Breakfast)


Egg whites 1/2 cup

Whole egg 1

Oats 1 cup


MEAL 2 (Snack)


Brown rice 1/2 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)


Whole-wheat pita 1 pita





MEAL 4 (Snack)


Brown rice 1/2 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1

Vegetables (any type) 1cup

Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 2 scoops

Fruit (any type) 2 1/2 cups 1/4 cup


160-180Lb Measure

MEAL 1 (Breakfast)


Egg whites 1/2 cup

Whole egg 1

Oats 1 cup


MEAL 2 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)







MEAL 4 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 2 1/2 scoops

Fruit (any type) 3 cups


Above 180lb Measure

MEAL 1 (Breakfast)


Egg whites 1/2 cup

Whole egg 1

Oats 1 1/4 cup


MEAL 2 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)







MEAL 4 (Snack)


Brown rice 1 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweet potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 3 scoops

Fruit (any type) 3 1/2 cups


Q & A1. Do I have to do this program? No, absolutely not. If you have some experience with a muscle building diet and/or you’re wanting to go right to the main SMM program, feel free!

2. How long should I stay on this program before advancing to the SMM program?As long as you want to or until you’ve gained your � rst 10 pounds. Some people just love the simplicity and the results of this bonus program and stay on it for the � rst few months.

3. What do I do after this program? Begin the 12-week SMM program.

4. Do I have to eat those same foods everyday? Yes. There has been enough variation allowed to come up with literally dozens of di� erent meals.

hey, it’s kyle leon here and i’d like to introduce you to ... · haven’t gained any muscle...

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