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 2

SCRAWNYBRAWNY

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DI$18.95 US

$26.95 CANFITNESS

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.

SCRAWNY BRAW

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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 12..............................4

TRAINING PROGRAM – PHASE 12........................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 ........................11

APPENDIX D: SUPPLEMENTS .............................12

© 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 12

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 12 Two phases down in this training block, with one remaining: Phase 12. In the last two phases, you’ve been moving some heavy weights. You’re bigger, stronger and leaner. To ensure that the results keep coming, we’ve ramped intensity to new heights while pairing exercises in an even more aggressive manner. You’ll also see some new exercises, to keep things fresh and provide new stimulus for growth. 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 12

VOLUME (sets x reps)

REST

Day 1 (MONDAY) (1) Wall Push-Up 3 x 20 60 seconds (2a) Supinated Bent-Over Barbell Row 4 x 4 15 seconds (2b) Bent-Over Dumbbell Row 4 x 8 75 seconds (3a) Slight Incline Dumbbell Press 4 x 4 15 seconds (3b) Cable Crossover 4 x 8 75 seconds DAY 2 (TUESDAY) (1) Barbell Back Squat 8 x 3 120-150 seconds (2a) Glute-Ham Raise 2 x 8 120-150 seconds (2b) Dumbbell Single-Leg Split Squat 2 x 8 60 seconds (3) Decline Bench Sit-Up 4 x 4 75 seconds DAY 3 (THURSDAY) (1) Kneeling Cable External Rotation 3 x 8 60 seconds (2a) Wide-Grip Pull-Up 4 x 4 15 seconds (2b) V-Bar Cable Pulldown 4 x 8 75 seconds (3a) Standing Barbell Shoulder Press 4 x 4 15 seconds (3b) Seated Swissball Dumbbell Scott Press 4 x 8 75 seconds DAY 4 (SATURDAY) (1) Barbell Snatch from Floor 5 x 3 120 seconds (2a) Decline Bench Dumbbell Triceps Extension 2 x 5 45 seconds (2b) Lying Dumbbell Curl 2 x 8 45 seconds (2c) Supinated Cable Pressdown 2 x 10 30 seconds (3a) EZ Bar Preacher Curl 2 x 5 45 seconds (3b) Dips 2 x 8 45 seconds (3c) Standing Cable Curl 2 x 10 30 seconds (4) Cable Woodchopper 3 x 8 60 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% 1 whole omega-3 egg 68.5 6.5 38% 0.5 3% 4.5 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 802.6 63.6 32% 87.8 44% 21.9 25% Second Breakfast Meal 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% 1 cup mixed berries 177.0 2.0 5% 40.0 90% 1.0 5% 1/2 serving Greens+ formula 16.5 1.0 24% 2.0 48% 0.5 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 777.5 74.2 38% 83.3 43% 16.4 19% 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% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 2 tbsp flax meal 83.2 3.0 14% 2.5 12% 6.8 74% 1 tsp olive oil 45.0 0.0 0% 0.0 0% 5.0 100% Total 741.0 58.1 31% 39.9 22% 38.8 47% Second Lunch Meal 2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17% 200g plain yogurt 123.5 7.0 23% 9.3 0% 6.5 47% 1/2 serving Greens+ formula 16.5 1.0 24% 2.0 48% 0.5 27% 1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5% 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% Total 684.0 57.5 34% 42.6 25% 31.5 41% 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 part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% 1 large whole wheat pita 180.8 6.3 14% 35.2 78% 1.7 8% 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% Total 826.8 76.0 37% 85.1 41% 20.3 22% Pre-Bed Meal 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% 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% 3 fish oil capsules 27.0 0.0 0% 0.0 0% 3.0 100% Total 757.8 79.4 42% 67.4 36% 19.0 23% Grand Total 5518.2 483.8 35% 553.1 40% 152.3 25%

© 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 egg 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 871.1 70.1 32% 88.3 41% 26.4 27% Second Breakfast Meal 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% 1/2 serving Greens+ formula 16.5 1.0 24% 2.0 48% 0.5 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 777.5 74.2 38% 83.3 43% 16.4 19% First Lunch Meal 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 part skim mozzarella 125.7 12.1 39% 1.4 4% 8.0 57% 100g sweet potato 87.2 1.6 7% 20.1 92% 0.1 1% 1 serving fruit 93.0 1.0 4% 20.0 86% 1.0 10% 2 tsp olive oil 90.0 0.0 0% 0.0 0% 10.0 100% Total 732.4 63.0 34% 56.5 31% 28.3 35% Second Lunch Meal 2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17% 200g plain yogurt 123.5 7.0 23% 9.3 0% 6.5 47% 1/2 serving Greens+ formula 16.5 1.0 24% 2.0 48% 0.5 27% 1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 25g almonds 160.3 5.5 14% 4.8 12% 13.2 74% Total 776.4 58.3 30% 43.6 22% 41.0 48% Dinner 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% 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% Total 786.0 58.1 30% 39.9 20% 43.8 50% Pre-Bed Meal 2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17% 200g plain yogurt 123.5 7.0 23% 9.3 0% 6.5 47% 1/2 serving Greens+ formula 16.5 1.0 24% 2.0 48% 0.5 27% 25g walnuts 175.7 3.8 9% 3.4 8% 16.3 84% 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 714.9 57.3 32% 23.6 13% 43.5 55% Grand Total 4658.4 381.0 33% 335.1 29% 199.4 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) Wall Push-Up [uhseast.com] Supinated Bent-Over Barbell Row [exrx.net – perform with hands supinated] Bent-Over DB Row [exrx.net – perform with DB] Slight Incline DB Bench Press [exrx.net – use DB and perform on slight incline bench] Cable Crossover [bodybuilding.com – 1st exercise] DAY 2 (TUESDAY) Barbell Back Squat [exrx.net] Glute-Ham raise [bodybuilding.com – 1st exercise] DB Single Leg Split Squat [exrx.net – with DB in hands] Decline Bench Sit-Up [bodybuilding.com – 8th exercise] DAY 3 (THURSDAY) Kneeling Cable External Rotation [exrx.net – done kneeling] Wide Grip Pull-Up [exrx.net] V-bar Cable Pulldown [exrx.net – done with V-bar] Standing Barbell Shoulder Press [exrx.net] Seated Swiss Ball Scott Press [larryscott.com – scroll down – done on a Swiss Ball] DAY 4 (SATURDAY) Barbell Snatch [exrx.net] Decline Bench DB Triceps Extension [exrx.net – done on decline with DB] Lying Curl (Lazy Man Curl) [t-nation.com – 6th exercise] Supinated Cable Press Down [exrx.net – done supinated] EZ Bar Preacher Curl [exrx.net – done with EZ Curl Bar] Dips [exrx.net] Standing Cable Curl [exrx.net] Cable Woodchopper [chekinstitute.com - figure 16]

© 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.). If you’re looking for more detailed examples of this, see Phases 5-8.

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. 11

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. 12

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