ABOUT THE AUTHORSM I C H A E L M E J I A , C . S . C . S . , works with a clientele that ranges from elite athletes to corporate CEOs. He is a contributingeditor and exercise advisor to Men’s Health, coauthor of The Home Workout Bible, and workout designer for The TestosteroneAdvantage Plan. He lives on Long Island, New York.

J O H N B E R A R D I , P H . D . , C . S . C . S . , is an expert in human performance and nutrition. John is a sought-after speaker and aconsultant to Olympic, professional, and elite athletes, as well as executives and recreational weight lifters serious about achiev-ing optimal results. He lives in Toronto, Ontario, and Austin, Texas.

Mejia and Berardi also manage an online community at www.scrawnytobrawny.com, a Web forum devoted entirely to training and nutrition information for building muscle and strength the natural way.

TO TOM I C H A E L M E J I A J O H N B E R A R D I

S2B COACHING

P R O G R A M :

P H A S E 1 3

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ANYONE CAN PACK ON MUSCLE.

LET SCRAWNY TO BRAWNYSHOW YOU HOW. . .

Y O U ’ V E S P E N T C O U N T L E S S H O U R S I N T H E G Y M trying to bulk up your lankyframe with no results. You’re a “hardgainer,” which means you have little potential for muscle growth,right? Wrong.

From Men’s Health exercise advisor and strength coach Michael Mejia and nutritionist John Berardi comes Scrawny to Brawny, the one-of-a-kind fitness and nutrition program that unlocks the secrets to get

ting the body you never thought you could have. You are capable of developing ripped arms, legs, and abs. Youcan get the broad chest and muscular back you once thought were unattainable.

Mejia and Berardi will help you become a master of gaining mass by optimizing your preworkout, workout, and post-workout nutrition. They supply essential nutritional information, meal plans, and recipes to make sure you’re gettingall the vitamins and minerals you need to benefit the most from your workouts.

With Scrawny to Brawny, you’ll:

• Learn how to tailor your workout to benefit your specific needs as a hardgainer.

• Correct the crucial mistakes that are sabotaging your routine.

• Master training techniques that build muscle faster.

• Find helpful hints on injury detection and prevention.

• Discover the foods essential for bulking up when you’re not in the gym!

With its state-of-the-art workout program and action-oriented take on nutrition, Scrawny to Brawny packs the powerand know-how every hardgainer needs for fast, safe muscle growth for life.

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C O V E R D E S I G N B Y C H R I S T O P H E R R H O A D S C O V E R P H O T O S : © C A P I T A I N E P H O T O N / P I C T U R E Q U E S T

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ISBN 1-59486-088-2

SCRAWNY TO BRAWNY TABLE OF CONTENTS

DISCLAIMER & COPYRIGHT .................................3

INTRODUCTION TO PHASE 13..............................4

TRAINING PROGRAM – PHASE 13........................5

NUTRITION PROGRAM – TRAINING DAY ...............6

NUTRITION PROGRAM – OFF DAY ........................7

APPENDIX A: EXERCISE INSTRUCTION .................8

APPENDIX B: TRAINING NOTES..........................10

APPENDIX C: NUTRITION NOTES ........................12

APPENDIX D: SUPPLEMENTS .............................13

© 2005, Science Link, Inc. All rights reserved. 3

DISCLAIMER & COPYRIGHT

DISCLAIMER It is your responsibility to consult your physician before beginning any exercise and nutrition program and to work with your physician over the duration of the exercise and nutrition program. Do not begin without the prior approval of your physician. The information contained in this document comes as is, without any warranty, either expressed or implied. You are agreeing to accept full responsibility for your decisions and are agreeing to hold Science Link, Inc. harmless from any liability with respect to injury arising out of or connected with your use of the information discussed. Furthermore, you agree to defend, indemnify, and hold Science Link, Inc. harmless from all liabilities, claims, and expenses, including attorney's fees, that arise from your use or misuse of the information contained in this document.

COPYRIGHT This document is copyright 2005 by Science Link, Inc. All rights reserved. Program content was developed by Dr. John M. Berardi, Mike Mejia, Carter Schoffer and Phil Caravaggio. We make a promise to our customers every time we create a product. The promise is this:

We promise to give you the very best information available in order to help you achieve your body composition, health, and performance goals.

In exchange for this promise, we‘d like you to make one in return:

Promise us you won’t copy, steal or distribute this program information without permission.

Listen, we know e-books are passed around nowadays like e-mail, but this is how we make our living. This is a great product at a fair price. If you know someone who’d like a copy, just send them our way at:

www.scrawnytobrawny.com

© 2005, Science Link, Inc. All rights reserved. 4

INTRODUCTION TO PHASE 13

ABOUT THE COACHING PROGRAM The Scrawny to Brawny Coaching Program is a one-of-a-kind service through which we teach even the skinniest so-call hardgainers how to pack on muscle faster than steroid users -- legally, naturally and safely. Of course, the S2B program began with the book, Scrawny to Brawny. But the coaching program will take you well beyond the book with great new programs and resources. If you're looking for the training and nutrition secrets that will keep you growing while those around you stagnate, continue with us throughout the entire 16-month coaching program and watch as you develop the big arms, broad chest and ripped abs you once thought were unattainable.

ABOUT PHASE 13 Get ready for it, your section is about to be called upon. That’s right, it’s your turn to stand up and do the wave! If you worked through the programs in the book, you’ll remember your introduction to this very effective loading method way back in Phase 3. Remember how much bigger and stronger you became? Well no need to dwell on memories because what was past is now once again present. In Phase 13, the first program of Training Block D, you’re going to ride the wave but with much greater force than before. This is no machine-generated wave pool at the local water park. This is high tide, Gold Coast of Australia material. Expect to pack on more muscle during this phase, and pay attention to your nutrition to ensure that you’re getting enough calories to help you through. Over the next few pages you’ll be introduced to the training and nutrition programs for this phase. In the appendices we’ll share with you some important information about exercise instruction, nutrition and supplements. Commit right here and now to follow this program faithfully -- the results you achieve will be astounding.

© 2005, Science Link, Inc. All rights reserved. 5

TRAINING PROGRAM – PHASE 13

VOLUME (sets x reps)

REST

Day 1 (MONDAY) (1) Zercher Good Morning 2 x 10/6/4 150-180 seconds (2) Glute-Ham Raise 3 x 8 90 seconds (3a) Standing Calf Raise 3 x 6 15 seconds (3b) Saxon Side Bend 3 x 6 (each side) 75 seconds DAY 2 (TUESDAY) (1) Scapular Wall Slide 2 x 12 45 seconds (2a) Seated Dumbbell Shoulder Press 2 x 10/6/4 75 seconds (2b) Medium to Wide Pull-Up 2 x 10/6/4 75 seconds (3a) Alternating Dumbbell Front Raise 3 x 8 45 seconds (3b) V-Bar Cable Pulldown 3 x 8 45 seconds DAY 3 (THURSDAY) (1) Barbell Front Squat 2 x 10/6/4 150-180 seconds (2) Leg Press 3 x 8 90 seconds (3a) Single-Leg Leg Press Calf Raise 3 x 12 (each leg) 15 seconds (3b) Cable Kneeling Crunch 3 x 12 75 seconds DAY 4 (SATURDAY) (1) Reverse Push-Up 2 x 12 45 seconds (2a) Incline Dumbbell Bench Press 2 x 10/6/4 75 seconds (2b) Supinated Barbell Row 2 x 10/6/4 75 seconds (3a) Dips 3 x 8 45 seconds (3b) Pronated Barbell Row to Clavicle 3 x 8 45 seconds

© 2005, Science Link, Inc. All rights reserved. 6

NUTRITION PROGRAM – TRAINING DAY

Item Calories Protein % Carbs % Fat % First Breakfast Meal 250 ml egg white 116.7 26.5 91% 1.8 0% 0.4 3% 2 whole omega-3 eggs 137.0 13.0 38% 1.0 3% 9.0 59% 50g part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% 1/2 cup mixed beans (kidney, etc) 108.5 6.0 22% 20.0 74% 0.5 4% 1 cup spinach 8.9 1.0 45% 1.0 45% 0.1 10% 50g oats (dry wt) 197.3 8.4 17% 33.1 67% 3.5 16% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 844.1 70.1 33% 88.3 42% 23.4 25% Second Breakfast Meal (shake) 2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17% 1 scoop whey protein blend 105.0 23.0 88% 1.0 4% 1.0 9% 200g plain yogurt 123.5 7.0 23% 9.3 0% 6.5 47% 2 cups mixed berries 177.0 2.0 5% 40.0 90% 1.0 5% 1 serving Greens+ formula 33.0 2.0 24% 4.0 48% 1.0 27% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 1 medium banana 116.5 1.3 4% 27.0 93% 0.4 3% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 850.2 78.2 37% 87.8 41% 20.7 22% First Lunch Meal 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% 4 cups of spinach 35.6 4.0 45% 4.0 45% 0.4 10% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 1 tsp flax oil 45.0 0.0 0% 0.0 0% 5.0 100% 2 tsp olive oil 90.0 0.0 0% 0.0 0% 10.0 100% 50g part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% Total 697.8 63.4 36% 35.4 20% 33.6 43% Second Lunch Meal 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% 4 cups of spinach 35.6 4.0 45% 4.0 45% 0.4 10% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 1 tsp flax oil 45.0 0.0 0% 0.0 0% 5.0 100% 1 tsp olive oil 45.0 0.0 0% 0.0 0% 5.0 100% Total 702.8 55.1 31% 37.4 21% 37.0 47% Before, During, and After Workout 1 serving recovery drink (3 in total) 928.5 75.0 32% 147.0 0% 4.5 4% Total 928.5 75.0 32% 147.0 0% 4.5 4% Second Meal after Workout 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% Veggies (fresh or frozen) x 3 85.0 4.0 19% 15.0 71% 1.0 11% 50g (dry wt.) whole wheat rotini 214.9 8.4 16% 42.4 79% 1.3 6% 1/2 cup red/pink lentils (cooked volume) 90.7 8.3 37% 13.5 60% 0.4 4% 1 serving fruit 93.0 1.0 4% 20.0 86% 1.0 10% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 762.2 66.0 35% 90.9 48% 15.0 18% Pre-Bed Meal 250ml (1 cup) low fat cottage cheese 193.5 31.1 64% 8.2 17% 4.1 19% 1 scoops milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 1 tbsp natural peanut butter 96.0 3.0 13% 3.0 13% 8.0 75% 1 serving fruit 93.0 1.0 4% 20.0 86% 1.0 10% 50g oats (dry wt) 197.3 8.4 17% 33.1 67% 3.5 16% Total 769.1 66.5 35% 68.8 36% 25.3 30% Grand Total 5554.7 474.4 34% 555.5 40% 159.5 26%

© 2005, Science Link, Inc. All rights reserved. 7

NUTRITION PROGRAM – OFF DAY

Item Calories Protein % Carbs % Fat % First Breakfast Meal 250 ml egg white 116.7 26.5 91% 1.8 0% 0.4 3% 2 whole omega-3 eggs 137.0 13.0 38% 1.0 3% 9.0 59% 50g part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% 1/2 cup mixed beans (kidney, etc) 108.5 6.0 22% 20.0 74% 0.5 4% 1 cup spinach 8.9 1.0 45% 1.0 45% 0.1 10% 50g oats (dry wt) 197.3 8.4 17% 33.1 67% 3.5 16% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 844.1 70.1 33% 88.3 42% 23.4 25% Second Breakfast Meal (shake) 2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17% 1 scoop whey protein blend 105.0 23.0 88% 1.0 4% 1.0 9% 200g plain yogurt 123.5 7.0 23% 9.3 0% 6.5 47% 2 cups mixed berries 177.0 2.0 5% 40.0 90% 1.0 5% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 1 serving Greens+ formula 33.0 2.0 24% 4.0 48% 1.0 27% 1 medium banana 116.5 1.3 4% 27.0 93% 0.4 3% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 850.2 78.2 37% 87.8 41% 20.7 22% First Lunch Meal 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% 4 cups of spinach 35.6 4.0 45% 4.0 45% 0.4 10% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 2 tsp olive oil 90.0 0.0 0% 0.0 0% 10.0 100% 50g part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% Total 736.0 66.4 36% 37.9 21% 35.4 43% Second Lunch Meal 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% 4 cups of spinach 35.6 4.0 45% 4.0 45% 0.4 10% Fresh veggies x 2 57.0 2.0 14% 10.0 70% 1.0 16% 1 serving of fruit 93.0 1.0 4% 20.0 86% 1.0 10% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 1 tsp flax oil 45.0 0.0 0% 0.0 0% 5.0 100% 2 tsp olive oil 90.0 0.0 0% 0.0 0% 10.0 100% Total 747.8 55.1 29% 37.4 20% 42.0 51% Dinner Meal 200g lean meat 251.5 44.3 70% 0.0 0% 8.3 30% 1/2 cup red/pink lentils (cooked volume) 90.7 8.3 37% 13.5 60% 0.4 4% Veggies (fresh or frozen) x 3 85.0 4.0 19% 15.0 71% 1.0 11% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 1 tsp flax oil 45.0 0.0 0% 0.0 0% 5.0 100% 2 tsp olive oil 90.0 0.0 0% 0.0 0% 10.0 100% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 764.9 60.4 32% 31.9 17% 43.9 52% Pre-Bed Meal 250ml (1 cup) low fat cottage cheese 193.5 31.1 64% 8.2 17% 4.1 19% 1 scoops milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17% 1 tbsp natural peanut butter 96.0 3.0 13% 3.0 13% 8.0 75% 1 serving fruit 93.0 1.0 4% 20.0 86% 1.0 10% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 25g almonds 160.3 5.5 14% 4.8 12% 13.2 74% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 759.0 63.6 34% 40.5 21% 38.1 45% Grand Total 4702.1 393.9 34% 323.8 28% 203.5 39%

© 2005, Science Link, Inc. All rights reserved. 8

APPENDIX A: EXERCISE INSTRUCTION

The exercise links below provide descriptions, pictures and/or video outlining all of the general movement patterns and exercises you’ll be using during this phase. By “general movement pattern,” we mean the basic form of an exercise, and not the specific variation. Consider the bench press, for example. The bench press itself can be considered the general movement pattern, while barbell bench press and dumbbell bench press can be considered the specific variations. Because we didn’t provide separate links to barbell bench press and dumbbell bench press, you’re to execute the movements using the same form. The only difference is, quite simply, that the barbell bench press is performed with a barbell while the dumbbell bench press is performed with dumbbells. Nothing about the general movement changes; in other words, a bench press is largely a bench press. For all general movements, simply assume that the same form, technique and execution apply irrespective of the type of resistance (forms of resistance being barbell, dumbbell, cable, machine, etc). In addition, over the course of the next year you’ll be performing a number of variations of basic movements. For instance, you could be performing a seated version of an exercise in one program but then a standing version in a subsequent program. The different body positions for different basic exercise variations can include seated upright, standing, lying flat, seated on an incline and lying on a decline. Finally, a note about hand placement and grip width. Different exercises require the use of different hand grips and widths. Here are some basic definitions for hand positions and grip widths:

Pronated: overhand grip Supinated: underhand grip Neutral / Parallel: palms facing inward Wide Grip: shoulder width and wider * Medium: shoulder width to 2 inches inward from shoulder width * Close Grip: hands anywhere from 1 to 8 inches apart *

* Please note that these vary by the individual.

© 2005, Science Link, Inc. All rights reserved. 9

Day 1 (MONDAY) Zercher Good Morning [t-nation.com – scroll 1/2 way down the page] Glute-Ham Raise [bodybuilding.com – 1st exercise] Standing Calf Raise [exrx.net] Saxon Side Bend [t-nation.com – 4th exercise] DAY 2 (TUESDAY) Scapular Wall Slide [t-nation.com – 1st exercise] Seated DB Shoulder Press [exrx.net – perform seated with DB] Medium to Wide Grip Pull-Up [bodybuilding.com] Alternating DB Front Raise [exrx.net – perform with alternating arms] V-Bar Cable pulldown [exrx.net – performed with V-bar] DAY 3 (THURSDAY) Barbell Front Squat [exrx.net] Leg Press [exrx.net] Single Leg Press Calf Raise [exrx.net – done one leg at a time] Cable Kneeling Crunch [exrx.net] DAY 4 (SATURDAY) Reverse Push-Up [exrx.net] Incline DB Bench Press [exrx.net – performed on incline bench with DB] Supinated Bent-Over Barbell Row [exrx.net – with supinated grip] Dips [exrx.net] Pronated Barbell Row to Clavicle [exrx.net – pronated grip with row to clavicle/neck]

© 2005, Science Link, Inc. All rights reserved. 10

APPENDIX B: TRAINING NOTES

TRAINING PROGRAM NOTATION (1A, 1B, ETC.) The exercises are ordered either by number (1,2,3, etc.) or by a number/letter combination (1, 2a, 2b, 3, etc.) What does this mean? Basically, perform the exercises in numerical order. Perform all the sets of exercise 1 first, all the sets of exercise 2 second, and so forth. If there is more than one exercise with a given number (e.g., 2a, 2b, etc.) they are to be done together as “supersets.” Instead of performing all the sets of exercise 2a before moving on to exercise 2b, you would perform one set of exercise 2a and then one set of exercise 2b, alternating back and forth between the exercises marked with a “2” until all sets have been completed. After all the “2” exercises have been completed in the alternating fashion, you would move on to the exercise (or group of exercises) marked “3” (or 3a, 3b. etc.). Also, wave loading is notated as 2x10/6/4 or 2x6/4/2. Wave loading is described in the Scrawny to Brawny book (page 122-124) and a short review is provided here. Each “wave” is comprised of 3 sets of descending reps. For example, in Wave 1, you’ll do 10 reps on the first set, 6 reps in the second, and 4 reps in the third. The key, though, is that you don’t go all out on any of these sets. Next, in Wave 2, you’ll repeat the same rep scheme (10/6/4) but you’ll use more weight than the first go-around. Here’s what a wave loading scheme might look like: Wave 1 Set 1 – 10 reps at 200lbs Set 2 – 6 reps at 225lbs Set 3 – 4 reps at 235lbs

Wave 2 Set 1 – 10 reps at 210lbs Set 2 – 6 reps at 235lbs Set 3 – 4 reps at 245lbs

So here’s what one wave loading workout from this phase might look like:

(1) Scapular Wall Slide 2 x 12 45 seconds (2a) Seated Dumbbell Shoulder Press 2 x 10/6/4 75 seconds (2b) Medium to Wide Pull-up 2 x 10/6/4 75 seconds (3a) Alternating Dumbbell Front Raise 3 x 8 45 seconds (3b) V-bar Cable Pulldown 3 x 8 45 seconds

Actual Order of Exercises:

1. Scapular Wall Slide (Exercise 1, Set 1 of 2, 12 Reps, Rest 45 seconds) 2. Scapular Wall Slide (Exercise 1, Set 1 of 2, 12 Reps, Rest 45 seconds) Wave 1 3. Seated DB Press (Exercise 2a, Set 1 of 3, 10 Reps, Rest 75 seconds) 4. Medium to Wide Pull-Up (Exercise 2b, Set 1 of 3, 10 Reps, Rest 75 seconds)

© 2005, Science Link, Inc. All rights reserved. 11

5. Seated DB Press (Exercise 2a, Set 2of 3, 6 Reps, Rest 75 seconds) 6. Medium to Wide Pull-Up (Exercise 2b, Set 2 of 3, 6 Reps, Rest 75 seconds) 7. Seated DB Press (Exercise 2a, Set 3 of 3, 4 Reps, Rest 75 seconds) 8. Medium to Wide Pull-Up (Exercise 2b, Set 3 of 3, 4 Reps, Rest 75 seconds) Wave 2 (heavier than last wave) 9. Seated DB Press (Exercise 2a, Set 1 of 3, 10 Reps, Rest 75 seconds) 10. Medium to Wide Pull-Up (Exercise 2b, Set 1 of 3, 10 Reps, Rest 75 seconds) 11. Seated DB Press (Exercise 2a, Set 2of 3, 6 Reps, Rest 75 seconds) 12. Medium to Wide Pull-Up (Exercise 2b, Set 2 of 3, 6 Reps, Rest 75 seconds) 13. Seated DB Press (Exercise 2a, Set 3 of 3, 4 Reps, Rest 75 seconds) 14. Medium to Wide Pull-Up (Exercise 2b, Set 3 of 3, 4 Reps, Rest 75 seconds)

15. DB Front Raise (Exercise 3a, Set 1 of 3, 8 Reps, Rest 45 seconds) 16. V-Bar Cable Pull Down (Exercise 3b, Set 1 of 3, 8 Reps, Rest 45 seconds) 17. DB Front Raise (Exercise 3a, Set 2 of 3, 8 Reps, Rest 45 seconds) 18. V-Bar Cable Pull Down (Exercise 3b, Set 2 of 3, 8 Reps, Rest 45 seconds) 19. DB Front Raise (Exercise 3a, Set 2 of 3, 8 Reps, Rest 45 seconds) 20. V-Bar Cable Pull Down (Exercise 3b, Set 2 of 3, 8 Reps, Rest 45 seconds)

UNILATERAL MOVEMENTS With respect to the unilateral movements (i.e.single-leg, single-arm and single side movements), complete the prescribed reps for each limb / side. Meaning that if you are to do 3 sets of 5 for leg curls, a total of 10 reps between the two sides are to be performed per set (5 reps for the right leg + 5 reps for the left leg). Unless specified as “alternating” complete the prescribed reps for one side before performing any reps for the other side (essentially one side at a time).

© 2005, Science Link, Inc. All rights reserved. 12

APPENDIX C: NUTRITION NOTES

1. Whenever possible, the foods you purchase should be organic. Please keep in mind however, that if you can’t find organic foods or if they aren’t financially appropriate for your budget, non-organic foods are still acceptable.

2. Buy fresh produce whenever possible. Frozen fruits and veggies are

perfectly fine as substitutes however.

3. Meals are to be consumed 2-4 hours apart.

4. You can combine the foods within each meal as you like.

5. Vinegar (any type) may be added for a salad dressing.

6. Feel free to add seasonings and spices to your dishes.

7. Consume at least 1L (4 cups) of water with each meal (1L of water is also to be added to every 60g of powder for your workout and post workout drinks).

8. The only beverages we want you consuming, outside of what are already

provided in your diet, are water and green tea.

9. Eliminate any alcohol consumption.

10. Green tea is to be substituted for coffee. Restaurant considerations: When you do have to eat out, there are a few guidelines to follow. The basic idea is to order a portion of protein (i.e. egg whites, chicken breast, lean cut of beef, lean fish) and some vegetables (i.e. a garden salad and a side of steamed veggies). Order all of your meals specially prepared with low-fat, low sugar sauces, dressings, and toppings. Traveling: When traveling, try to stay in hotels in which you can store groceries (in refrigerator) and prepare meals (via kitchenette). If this is impossible, do your best to make sure you eat every three hours in order to keep your metabolism on track. If you’re having difficulty, a good last resort is to try to eat good meals 3 times per day. Use protein supplements and snack on fruit, nuts, and fish oil capsules for the remaining portion of the day. This might mean 3 shakes and 3 meals per day.

© 2005, Science Link, Inc. All rights reserved. 13

APPENDIX D: SUPPLEMENTS The supplement strategy that you are going to follow is a simple one. Listed below are the supplements you’ll need to have on hand over the course of your Scrawny to Brawny programs. Please discontinue use of all other supplements you may have already been taking unless they were prescribed by a physician. If you want to consume a multi-vitamin/mineral, feel free, but doing so is largely unnecessary as your micronutrient requirements should be covered with the foods you’ll be consuming. PRODUCT NAME: Surge (Recovery Drink)

COMPANY: Biotest

Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online PRODUCT NAME: Low Carb Grow (Milk Protein Blend)

COMPANY: Biotest

Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online PRODUCT: Creapure (Creatine)

COMPANY: Prolab

Dose / serving size: Take 5g with your post-exercise recovery drink Additional instructions: N/A Click Here To Purchase Online PRODUCT: Omega 3 (Fish Oil)

COMPANY: Zone Perfect

Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online PRODUCT: Greens+ COMPANY: Greens+ Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online